Simple ways to get fit at home

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When it comes to getting fit, many of us shy away from making a start as it feels like a massive mountain to climb, and the thought of sweating it out in a room full of regular gym goers just doesn’t appeal.

So, we don’t get started and nothing changes.

Let’s stop right here for a moment.

What if we said that you can start to shift your fitness levels for the better in the comfort of your own home in just 20 minutes a day?

Yes, you heard us right.

You don’t need anything fancy, it’s all in your house already, and in no time at all we think you might start to like it.

Skipping
Let’s go back to basics and grab a skipping rope to get fit. It’s super simple and you probably remember it from your school days, but you’re jumping the rope, not stepping over it, and the idea is to increase your speed over time and being out of breath will show you are working well! Clear out some space, go outside if you need more room, and we would say skip for one minute, then do star jumps for a minute and keep going for as long as you can.

The reason this is good for you is because it gets your heart-rate up and gives you some cardio action, but it’s not too intense. Oh, and using the rope can help improve your co-ordination which is never a bad thing!!!

Sofa leg raises and crunches
To do this, simply sit on the edge of your sofa and put your hands either side of you. Straighten your legs out in front of you, raise them to 45-degrees, and then go back down, stopping just above the floor. Do twenty reps of these and avoid dropping your legs back to touch the floor in between. In addition to this as you sit on the sofa, do 20 crunches by bringing your knees up to your chin and then straightening your legs directly out in front of you.

This might hurt to start with, but both exercises work your abdominal muscles and improve your core strength, and you don’t even have to get up off the sofa – so try this double win!

Stair runs
Forget the step classes at the local sports centre, you can use your stairs to get fit. Start with walking up and down them ten times, then do it two at a time – you will feel a difference. As you become fitter, up the speed and you will see your fitness and stamina improve. You might find that in time, you start to walk to the shops rather than drive the car, try a jog in the woods or even have a go at a park run, you never know what small changes can bring to your life.

Workout with bottle weights
Start by lying on your back with your knees bent and your feet planted hip width apart on the floor. Hold a bottle in each hand with your arms outstretched above you, then bring your elbows towards the floor with a 90-degree bend in your arms, hold for one, and keeping your elbows where they are, unbend your arms to bring your forearms towards the floor. Try not to let your arms touch the floor as you do this, and while you can start with ten reps, build it up to 30 on each side over time. If you do this you will strengthen your triceps, shoulders as well as your chest. If you enjoy this, you can buy some real weights, but start here just to check out how it makes you feel.

Yoga
This beauty won’t see you out of breath, but it will help you to improve your focus, core strength, flexibility and mental calmness and it can help you to relax and stretch out – what’s not to like?

If you don’t feel like braving a class, there are a lot of online videos and apps out there which safely introduce you to the wonderful world of yoga where there is something for everyone.

We love the easy to do tree pose. To do this, bring one foot up to rest on the inner thigh of the opposite leg above the knee. Once you are feeling balanced, put your palms together and raise your arms above your head until they are nearly, but not quite, straight. Then, breathe in and out slowly as you maintain your balance and and feel your strength grow. We like this because it’s brilliant for posture and lengthening your spine, but it also opens your lungs and relaxes your mind which makes it great if you are feeling stressed out and over worked.

Got an indoor fitness tip you think we would like? Send it over, we would love to know more.

Team Pure Beauty

How to avoid the afternoon slump

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almond butter, busy schedules, cappuccino, carrot sticks with hummus, chicken, cottage cheese, desk, diet, fish, fizzy drinks, fresh air, healthy protein, iced water, lifestyle changes, lunch, pastry, peanut butter, plain popcorn, posture, rice, rice cakes, scrambled egg and avocado, spring, step, toast, tofu, turkey breast, unsalted nuts, water, whole-grain bread or a baked sweet potato, zing

Far from being an urban myth, the 3pm slump is alive and kicking and something many people experience everyday.

You leave the house full of energy, get through your to do list by lunch but come mid-afternoon lethargy kicks in and you start to count the hours until bedtime.

The ‘afternoon slump’ has tradiontally been connected with big meals, as often seen in the TV hit, the Royale Family, but you can’t just blame food. Bad habits, lack of sleep, too little exercise and the wrong diet can all add to that feeling of mid-afternoon tiredness.

Whilst there isn’t a magic wand to kick the blues out of the way, there are easy lifestyle changes you can make to keep afternoon fatigue away and put the spring back in your step.

What you eat for breakfast will have an impact on how you feel for the rest of the day. A pastry and cappuccino from the station might be quick and easy, but it won’t do you, or your wallet, any favours in the long run. Toast with peanut butter, a vitamin packed smoothie or a wholemeal muffin with a scrambled egg and avocado will give you the fuel you need for the day ahead.

At lunchtime, enjoy a balanced meal and get up and go for a walk and get some fresh air. Both are often lost due to busy schedules but they can make the world of difference. Healthy lunch choices include brown rice, whole-grain bread or a baked sweet potato with lean proteins such as turkey breast, fish, chicken, tofu or cottage cheese. These filling combinations will top up your energy levels and stop your blood sugar dropping.

Sweet snacks packed with sugar are often used as a pick me up, but this is where people go wrong. Yes, have them as a treat from time to time, but they will actually contribute to a dip in blood sugar levels and leave you feeling sluggish. Stay away from vending machines and fizzy drinks and opt for a handful of unsalted nuts, carrot sticks with hummus, plain popcorn or rice cakes and almond butter.

Caffeine is another well used energy booster, but again, the initial buzz can lead to headaches and poor sleep. You don’t have to avoid tea and coffee altogether but aim to limit your caffeine consumption to no more than 400 milligrams a day; a regular cup of coffee contains 90 to 120mg. Not only can this help prevent afternoon dips but can also help you feel calmer and aid better sleep.

If you want to ensure optimum brain and body power, drinking at least eight glasses of water a day will help keep you hydrated and awake. Keep a bottle of mineral water with you when you are out and about and add lemon and cucumber to iced water at home to liven up the taste and add a little extra zing.

We all tend to be creatures of habit but making small, active changes to your routine can keep you feel more alert. Cycle to work, go to a dance class at lunchtime, take the stairs rather than the lift and walk across the office to talk to colleagues rather than sending an email.

If you work in at a desk, it is really important to pay attention to your posture and how you are sitting. Sitting up straight, having your computer screen at the right level, placing your feet flat on the floor and taking small breaks to walk and stretch, can all make difference to how you feel and how tired you are. Give it a go, we bet it makes a difference.

Keep a diary of the changes you make and how you feel and we are sure that in a week or two, you will be feeling happier and more energised all day long.

Team Pure Beauty

Put a spring in your step

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all clear, arms, body, breath, cool down, GP, ground, health, injury, London Marathon, mind, muscles, posture, recover, Rio 2016, running, running style, shoes, smooth stride, soul, Strava, trainers, warm up

 

With the London marathon just around the corner and Rio 2016 starting to create a buzz, it is hoped many people will become inspired themselves and go out and do something less boring instead.

For many, running is a way of life.

It’s free, gets you out in the fresh air, allows you to get some much-needed vitamin D and overall leads to a healthier life. Did you know that running can help reduce the risk of illnesses such as heart disease, type 2 diabetes and stroke, keep your weight under control and lower your stress levels?

Well, it can.

You might think that getting started is as easy as lacing up your trainers and opening the front door. Well, to a degree it is but we have some hints and tips that will take you from couch potato to super-star runner the safe way.

First things first.

If you haven’t been active for a while or are recovering from an injury, you might want to see your GP and check all is well before you hit the streets.

Once you have the all clear, you’re ready to go.

One of the great things about running is that you don’t need a lot of gear to get started. The one vital thing is a good pair of running shoes. These need to be right for your feet and posture and it is best to spend as much as you can afford rather than skimping and risking injury.

Today, more than ever, there’s a real choice of trainers but if you can go to a specialist store who will be able to assess your feet, and running style, and advise you on the right shoes for you.

Go for layering when it comes to clothing because whilst it might be cold when you leave the house, if you are doing things right, you will soon feel warm. If you are running in the dark, be sure to wear high vis items and it’s a good idea to take your phone to be safe.

It is a good idea to have a water bottle and if you want to measure progress, use an app like Strava so you can watch the miles add up.

If you want to avoid injury, and actually enjoy running, take it easy to start with and don’t rush things. You want to ease into your new sport and build up slowly, increasing your speed and distance each time you go out.

It is vital to start every run with a warm up session of at least five minutes and this is true for everyone however experiences they are. You can chose from marching on the spot, fast walking, knees lifts of climbing steps but whatever you do build gradually and allow your breathing to quicken and muscles to warm up.

Once you are warm, start to walk and if this feels OK then run in intervals. You can start with just 30 seconds, then walk 30 seconds, run 30 seconds – you get the idea. See if you can then get to the point where you are running intervals for a couple of minutes at a comfortable speed and walking when you need to.

You will naturally find that over time you will be able to run for longer and will get to the point when you can run for 20 to 30 minutes continuously.

This isn’t a competition so don’t worry how fast you are going but do think about how you are running. The ideal position is to run with your arms and shoulders relaxed and your elbows bent. You need an upright posture and you are aiming for a smooth stride with the middle of your foot hitting the ground first.

Just as you warm up, it is really important to cool down afterwards. This means your heartbeat will gently come back to normal and by stretching your muscles they will be able to recover without aching or cramping.

Beginners should initially aim to get out twice or three times a week and if you do this you’ll see improvements as your body adapts to the training.

Before you know it, you will have the running bug and by buddying up with a friend or signing up for an event, you will have the motivation to keep going and will reap the rewards in mind, body and soul.