Wednesday, 5 February 2020

5 minute tips for your heart


Here’s the last in the series – we’ve looked, thanks to Dr Chaterjee at Mind and Body and here’s some five minute tips for your heart 


Remember – the aim is one of each (Mind, Body and Heart) 5 times a week 


Heart


This is all about the power of connection


Try talking to a stranger – the lady at the checkout, the person looking a bit lost in the supermarket (I’ve tried it – no one thinks you’re mad and if they don’t want to chat – they won’t – but I talked to a woman and said that I thought her outfit was awesome and she said I had made her day – she hadn’t been a bit sure about wearing it and was so pleased – I felt good and so did she!)


Write down five things you love about someone who is close to you.  Dr Chatterjee says that his patients feel happier, calmer, less resentful and more patient when they do this – give it a try – what have you got to lose?!


Have a cup of tea with a friend – give them your attention – no phones, no TV – just chat to them – it feeds your heart


And of course -  do a RAK – a Random Act of Kindness – help that older person with his tray in the cafĂ© – that young mother struggling with her shopping and her crying child. There is always something you can do to help someone everyday – you might have to step out of your comfort  zone – but I can guarantee that it will be worth it.  


There are lots more ideas in the book – we’re not on a commission but I really do recommend that you buy it –

Five minutes – three times a day – its got to be worth it ! 

Tuesday, 28 January 2020

Workouts for the mind


We are going back to Dr Chaterjee’s ‘Feel Better in 5’ 


You’ve had a couple of ‘Body’ 5 minute workouts and here are some ideas for 5 minutes for your Mind


How about just pouring it all out onto paper?


Try just writing down everything that’s on your mind for five minutes – and then?  Burn it!  A great way to dump it out of your mind – of course – you don’t have to burn it – but you may not want it lying around!


Or how about 5 minutes outside?  I know that I have to get outside everyday – try it – take your early morning coffee outside – or, of course, go for a walk!  


Or even 5 minutes of painting, drawing or maybe knitting – get stuck into a hobby – or just read a book – 5 minutes doing something creative that you enjoy


Or even five minutes concentrating on your breathing – there are some good breathing techniques in the book – basically – slow your breathing down and become much more aware of taking full breaths and breathing out slowly again.


Your mind will be helped by good nutrition – low sugar, unprocessed foods every time.  So – eat well, breathe deeply and be creative – your mind will really appreciate it!

Wednesday, 22 January 2020

The HIIT Squad!


This time – the HIIT Squad


A more advanced workout ! 


·         Burpees

·         Shoulder taps

·         Squat jumps

·         Mountain climbers



Do each exercise in sequence for one minute at full intensity then rest for fifteen seconds between each one


Burpees

From a standing position, drop down into a squat with your hands on the ground just in front of your feet

Kick your feet out behind you, keeping your arms straight so that you end up at the starting press- up position

Jump your feet back towards your hands and return to the squat position

Return to standing by jumping up in the air whilst raising your arms above your head


Shoulder taps

Position yourself as if you are about to start a press-up.  From there, bring your right hand up to touch your left shoulder

Return your right hand to the floor and then bring your left hand up to touch your right shoulder

Alternate between the two sides as quickly as possible, making sure your core and glutes are tight and engaged throughout the entire movement.  You’ll know you are doing this because your body will remain fairly static and stable and the only thing moving will be your arms


Squat jumps

Start in a squat position with your feet shoulder width apart, and your thighs parallel to the ground.  Your knees should be in line with your toes and your chest upright

From this position, jump as high as you can, raising your arms into the air at the same time

Try to land back in your squat position as softly as possible


Mountain climbers


Place yourself in a traditional press-up position, on your palms and toes.  Your hands should be directly under your shoulders and you should feel as if your pelvis is being tucked under your body so the arch in your lower back disappears

Bring your right foot off the ground and bring the right knee forward under your chest

Return your right foot to the press up position and switch legs

Continue, quickly alternating between legs; this is a fast movement

Wednesday, 15 January 2020

Only 5 minutes of exercise


So, do you fancy trying one of Dr Chatterjee’s exercise sets?  


He recommends that we use these time intervals;

·         Beginner – 20 seconds on and 40 seconds off

·         Intermediate – 30 seconds on and 30 seconds off

·         Advanced – 40 seconds on and 20 seconds off


How about ‘Easy Kneesy’ ?


This is;

·         High knees with shoulder press

·         Squat with knee to hand

·         Straight punches

·         Sitting arm punch

·         Press up on knees



Don’t forget that this is only five minutes of exercise (we can talk about what he suggests in other five minutes in another blog)


High knees

March on the spot, brining your knees up as high as you can

Each time one of your knees comes up, push hands upwards towards the ceiling

As the knee returns to the ground, bring both arms down to your sides






Squat with knee to hand

Squat down as low as you can go with your arms out in front of you

Come back up to standing.  As you do so, lift your left knee up to touch your right hand

Do the same the other side




Straight Punches

Stand up straight with a very slight bend in your knees

Make a fist with both hands and bring up to your chest

Punch out each arm in front of you, alternating between left and right

Keep your arms level with your chest and look straight ahead





Sitting arm punch

Sit on the ground with your knees bent in front of you and your feet flat on the floor

Lean back a little until you feel your stomach muscles engage

Make sure you are feeling comfortable in this position

From this position, punch alternate arms into the air








Press- up on knees

Get down into a press up position but drop both knees to the floor.  Make sure your hands are under your shoulders

Keep your elbows tucked into your side as you lower yourself down towards the floor

Return to the starting position




Tuesday, 7 January 2020

Feel better in 5


Dr Rangan Chatterjee has got another book out – it’s called ‘Feel Better in 5’ and is packed with tips to improve your Mind, Body and Heart.


This book claims that with five minutes, three times a day, five days a week you can make lasting and worthwhile changes.


Sounds too good to be true?  I was sceptical but I have read this book from cover to cover and its great – I thoroughly recommend it.  It is packed with practical tips that you can start straight away. 

So I got thinking – how can Forefront Fitness help its members using the information gained from this book?  We are going to reproduce the exercises for you – so over the next few weeks you will be seeing more posts with a five-minute routine for you to do.  I tried the easy one this morning – and even though I work out regularly – it was a challenge (but I have to admit it’s the first time I’ve tried press ups with a dog on my back!)