HEALTH AND FITNESS - by Adam Brett, Head of Medical
Monday, Wednesday, Friday
Aim to achieve 12,000 steps out and about – remember social distancing rules!
Tuesday, Thursday
Complete this whole body strength programme.
Use whatever weights you can find – be creative.
- Bodyweight Squats—15 reps. Quick tip: Get low, keep your chest up, and don't let your knees go over your toes during this lower-body move.
- Dumbbell Bench Press—12 reps. Quick tip: Position yourself so your head, back, and backside are all on the bench/floor, your feet flat on the floor.
- Dumbbell Row—12 reps each side. Quick tip: Keep back straight, try a bent-over row.
- Lying Isometric Y—Hold for 30 seconds. Quick tip: You can keep your legs on the ground for this one if that feels more comfortable.
- Box Step-Ups—15 reps each leg. Quick tip: Alternate between your left and right leg, and for an extra challenge, step your lifted foot into a lunge as you come down from the box or step.
- Plank—Hold for 30 seconds. Quick tip: Make sure you're keeping your core tight!
Do the circuit three times, resting for 1 minute between each round.
GOOD MENTAL HEALTH by Sarah Murray, Performance Psychology Manager.
During this difficult lockdown period we have a unique and rare opportunity to re-prioritise our mental well-being. Research shows that small changes build up. When we notice that we have made changes to look after ourselves, we generally start to feel better.
The mental well-being activities aim to help you feel calmer and happier at the end of the lockdown period. Even better, you don't need to spend a lot of money or have lots of free time to complete them.
Top tips:
- Don't think it's selfish – taking care of ourselves gives us better focus and energy for supporting others
- Share with a friend – When we share goals with others we are more likely to stick to them, get someone doing this with you
- If you miss a day, don’t give up – the purpose is not to be perfect, however many day you complete will be far better than completing none, you are human you will miss some out and that is OK!
- Keep it up – after the lockdown period, taking care of your well-being does not stop, continue with a couple of new habits that make you feel good.
EAT WELL by Head Chef Danny Nobrega Fernandes
We have devised some easy recipes which make great-tasting and healthy meals for all the family. Enjoy making and eating them!
To download Danny's seven recipes for the next week click here!