People have a habit of throwing out all manner of excuses for neglecting their personal fitness and explaining away their lack of conditioning. Three of the classics are:
I’ve got children to look after
I am just way too busy with workRELATED: RECOMMENDED PLANS FOR YOU
I’m in my 40’s and it’s just the way things are now…
I can tell you categorically that none of these is a valid excuse and, in fact, all three combined are not an acceptable excuse either.
SO HOW DO YOU MANAGE TO WORK A FULL DAY JOB, BRING UP TWO KIDS, EMBRACE THE AGEING PROCESS AND STILL STAY FIT?
Some days I’m not sure I know myself! But I do know that in order for me to function effectively at work, take care of the household and look after the children I need to make time for my health and fitness. Learning how how to make time is critical and so too is realising that these only need to be short periods of time – the key is to use them truly effectively.
Long gone is the time that you needed to spend five days a week in the gym pumping iron and tackling all manner of noisy hyper-active aerobics classes. That is all still good fun of course, but it is by no means the only route to improved fitness, conditioning and general well-being. When we know what we are doing we can minimise the time we put in whilst optimising the results we get out. Perfect!
Functional workouts allow you to train in the comfort of your home (with some willpower of course!) using your own bodyweight and functional natural movements. So for the days that I cannot make the gym my children are quite happy to join in on a 10 minute skipping warm-up followed by some lunges and push-ups in the garden. So it’s really about using your time wisely and trying to achieve that balance.
MY TOP 3 TIPS FOR ANYONE IN THEIR 40’S?
1) Set yourself attainable goals and be prepared to invest a small amount of time into them (there is nothing more motivating than seeing the results of your efforts).
2) Don’t believe anyone who says your metabolism slows down the older you get, that’s a fallacy, so add some muscle building exercises to your fitness routine (which you can do using your own body weight)
3) This all goes hand in hand with a healthy eating plan.
5 min of alternating between running high knees, butt kicks and squad walks
This circuit can be broken up into two separate workouts depending on how much time you have.
1. BICEP CURLS 12 reps (try go as heavy as you can)
Holding weight in front of thighs, bend at elbow and curl weight up to front of shoulder.
2. TRICEP PUSH UPS 10 reps
Perform a push up on the bosu ball, take note that your stability will be challenged.
3. STEP UPS (for the less advanced, you can do this without holding the weights) 8 reps each side
Place one foot onto centre of the bosu ball, drive your opposite knee upwards while remaining balanced on the bosu, try to go as quick as you can with controlled movement.
4. BURPEES WITH BOSU BALL/WITH PUSH UP ON BOSU 8 reps
Perform a burpee but this time you will hold the bosu in your hands, once you jump up from the burpee bring the bosu overhead.
5. HANGING LEG RAISES 15 reps
Position yourself on the hanging leg raise machine, make sure your back is flat against the back rest. Bring your knees upwards towards your chest.
6. THRUSTERS 12 reps
Hold a dumbbell in each hand at shoulder height, drop down into a squat and then come back up and then perform a shoulder press simultaneously as you come back up from the squat.
7. CRUNCHES ON BOSU BALL 15 reps
Perform a bicycle crunch whilst lying down on the bosu ball.
8. TUCK JUMPS 10 reps
Jump straight up in the air, pulling knees up to the chest.
9. KNEE TO TRICEP 20 reps (10 reps each side)
Begin in plank position on hands. Alternate bringing one knee at a time up to touch the tricep on the same side.
FULL BODY WORKOUT BY: PERSONAL TRAINER- DERRYN BROWN
CLIENT: SHANNON-LEIGH GRATER
CLOTHING: LORNA JANE DUBAI
PHOTOGRAPHER: JOSE PEREIRA