Hayley Newton is helping you get in shape for summer
This week for me has been quite stressful, and I have found the best thing is to keep my body moving.
Many studies show that people who exercise regularly benefit with a positive boost in mood and rates of depression.
We all know that many of us, at some point in our lives, can feel down or low. This can lead to comfort snacking. Uh-oh… So how about we try and conquer this. It’s all about motivation.
How are we gonna get your butt off of the couch and pry those jaffa cakes/ crisps/ Maltesers out of your hands?
Calories in 1 jaffa cake (12g): 45 cal
Calories in a bag of crisps (35g): 184kcal
Calories in a pack of Maltesers: 186.8 cals
Let’s put some images in your head like a rockin’ bikini body, or a date night dress bod-day. You could have this if you try a few of these exercises for 10 minutes a day.
I’ll be changing your workouts every week, as it’ll decrease the chances that you’ll get bored with the same old routine & therefore may find it more enjoyable (well as enjoyable as working out can be). But the benefits go beyond simply entertaining yourself.
Working out briefly every day will not only keep you in shape, it will also help alleviate stress, which is the topic of this week. Stress can be a mess.
You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories.
Now I’m sure you all remember last weeks sex for an hour calorie burner? Well as I promised, we will not be leaving your home, or your bed it seems again. Try this weeks Bank Holiday bounce.
Bouncing on your bed for 20 minutes is equal to a half hour jogging session. A great cardio exercise that will boost your metabolism & burn fat (don’t forget to wear your sports bra or this could be painful???)
This will burn about 400 calories (that’s nearly 9 jaffa cakes).
And you can use this as a way to win the “most fun Mum” award if you jump with your kids. They’ll find this super fun & a way to keep them entertained for a while (depending on their age).
Or use it as a way to win the “most fun wife” award as you fall into bed laughing at night & carry on with last weeks calorie burner in bed ha ha.
Maybe its time we moved on from the bed shall we…
As much fun or convenient as it is to use daily routines for calorie burning, sometimes we’re just going to have to drop to the floor & start doing plain old fashioned sit ups. I’m going to give you 3 exercises to just push through, that will give you maximum results this week if you maintain it for 30 minutes. That’s 10 minutes each exercise. The sweatier you get the more calories you will be burning. And the more your muscles ache, the more defined you’ll six pack will start looking.
Abdominal exercise: 50 Half bent-knee sit-ups. 1 minute. Lay on an exercise mat or the floor with your back flat, your knees bent to about a right angle, and your feet flat on the floor. Pull your chin to your chest and keep it there, and extend your arms and hands, with your fingers pointed toward the tops of your knees. Now slowly lift the shoulders off the mat four to six inches, bringing your hands to your knees, and come back down. That’s one; repeat 49 more times.
Full Sit ups 1 minute.
Hook your feet under the bed for added stability. For added difficulty, hold a weight behind your head while do you the situps.
Same Leg Lunges 1 minute each leg
Raising your arms above your head will work your arms and abs at the same time and also keep your heart rate up. Engage as many muscle groups as possible. For extra credit, do the lunges with a weight a held behind your head.
If you have a little bit more time on the odd days this week, add a 15 min moderate walking to the shops. It will burn 52 extra calories, and while you’re there, buy that bikini you’ve always wanted to give you the motivation to work towards a goal. Having something to work towards will give you more of a reason to get out of bed and workout. If you feel the need to exercise, do NOT lie in bed & wait for it to go away.
You can stay up-to-date with Hayley all week through Twitter: @HayleySNewton and her website: www.hayleynewton.com
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