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Summer Body Booster Series Part Two

29 May 2018

Summer Body Booster Series Part Two

by Nathalie Lennon

If you didn’t jump on board our workout series to get you Summer ready last month, it’s not too late! Last time we brought you two home workouts to get the ball rolling and your bikini body on its way. This month we are bringing you two new, slightly more intense and challenging workouts along with some extra tips about self-motivation & choosing healthy lunch options. Don’t forget to tag @thecompletenatural on Instagram in your post workout selfies!

Since last month we hope that you have become more mindful towards your daily activity levels, making sure that you put the long evenings to use by getting out for some evening strolls because remember, little by little it all becomes a lot. This month lets discuss some tips & tricks for self-motivation, getting on track, but most importantly, staying on track and creating a healthy lifestyle that never feels like a diet or chore.

How to improve self-motivation?

Too often we wake up to follow the same routine day after day with little room for change, for personal growth or time for self-assessment. Self-motivation is crucial for success when setting goals be that fitness, health or business related! We don’t always wake up with an endless supply of this trait, but by adding some simple techniques to each day, we can develop an endless supply of motivation.

• Start the day with 5/10 minutes of meditation or mindfulness. Take this time to focus on deep breathing whilst you ask an answer a series of questions, perhaps writing down the answers. What are you going to achieve today? How will you make today a little bit more successful than yesterday? What did you feel you could improve on yesterday? How do you plan to achieve these goals today? What unique strengths that you possess can be of use in today’s activities?

• Make 10 minutes every day to do what you love. This may not be working out (YET), it may be reading your favourite book, listening to a certain podcast, visiting your favourite coffee shop, walking, gardening… the list goes on. Making a small amount of time each day for your most enjoyable activities will result in a happier mind. Self-motivation needs a healthy mind to base itself within. Remember that fitness encompasses the physical and mental realm equally.

• Ensure you are getting a quality nights sleep. Sleep is crucial for productivity days. Self-motivation requires concentration, awareness, drive & energy, all of which will be the result of a good quality sleeping routine. Aim for 7-8 hours of sleep a night minimum. We’ll bring you more tips for quality sleep next month!

• The power of positive thinking! Become aware of the thoughts that run through your busy mind each day, perhaps write them down and evaluate your ratio of negativity to positivity. Work to achieve 100% positivity. One way to help you get there, is to continue to create a strong vision of how it will feel when you reach your goals.

• Build self-confidence. Quit comparing your circumstance to those of others, assess and evaluate your unique strengths & accomplishments to date, and plan on using these specific strengths on your journey to your end goal! Remember we are not all born with self-motivation, but it can easily be developed by practising all of the above tips.

For many busy bee’s, lunch often seems to be the downfall in many ways. It’s often skipped when deadlines need to be hit in work, which generally results in an all-out splurge when we get home or a takeaway being delivered, as we are too ravenous to even contemplate cooking. On the flip side, preparing lunches isn’t the most appealing for some, so we tend to buy lunch out or go for a meal with work colleagues. This is where “hidden” calories can be consumed in the forms of dressings, croutons, cooking methods, portion size, and general temptation. Here are some of my top tips for creating a more luscious lunch!

• Meal Preparation – The most effective method of all. It doesn’t take long to whip together something tasty, nutrient dense and easy to transport. Here are three of my favourite options which take only minutes to prepare, but provide protein, fibre, dairy & nutrients for a mid day pick me up:

  •  Budda Bowl – Pop a splash of colour into your lunch by adding ½ cup brown rice, ¼ Avocado, 1 egg, radishes, broccoli, ½ cup chickpeas and some tomatoes. The dressing is key for taste, so try mixing 2 tablespoons of yogurt with 1 teaspoon of olive oil, lemon juice & cilantro for a tasty boosting budda bowl.
  • Soup – Making one large batch of soup at the beginning of the week can go a long way for your lunches! My favourite is sweet potato & lentil which includes a low sodium broth, 1 onion, ½ cup lentils, 1 large sweet potato, 250ml milk, spinach and seasoning.
  • Roast veg & Chicken – You can get creative here and choose options you enjoy. Batch roasted vegetables (broccoli, parsnips, Brussel sprouts, carrots) along with a protein source (chicken, chickpeas, tofu) and stirring in cheddar or Swiss cheese creates a nutritious tasty dish, prepared for a few days of lunches!
  • Eating out – Of course we can’t prepare lunch every day and socialising at lunch time can be crucial for creating positive relationships with colleagues. You can choose healthy options by asking for dressings on the side, ensuring you have a dish which provides you with protein source, a slow releasing carbohydrate (wholemeal bread, brown rice/pasta), vegetables and a serving of dairy by adding some yogurt or cheese.

Home/Gym Workouts 3 & 4

If you didn’t catch the first 2 workouts, you can go back and check these out to begin with! Let’s switch things up now to ensure your interest and enjoyment is high, with two new workouts for this month that can be performed in a gym or from home with some simple equipment! Remember to aim for at least two a week, but as you get more advanced you may do 3-4 workouts a week, adding back in one or both of last month’s workouts!

Let’s smash another month of creating a healthier lifestyle habits to get you Summer ready!

Workout 1
Perform 4 rounds of the following:
1. 15 Squats & Overhead Press
2. 15 Tricep Dips
3. 16 Sidewalk Squats
4. 8 Dumbbell Burpees
5. 15 Double Pulse Jump Squats (remove the jump if needed)
6. 15 Dumbbell Shoulder Press
7. Finish with a side plank challenge – how long can your plank on each side? Are they equal?

Workout 2
Perform 4 rounds of the following:
1. 10 Kettlebell Burpees (ensure you squeeze your glutes at the top of each rep!)
2. 15 Bent-knee Jack-knives (use a dumbbell/kettle-bell if possible)
3. 16 Commandos – or a 50 second plank hold!
4. 10 Dumbbell Frontal to Lateral Raises
5. 12 Lay-Down Push-ups (to simplify these keep your knees to the ground)
6. 10 X-Hop Jumps
7. Finish with a plank toe tap challenge – how long can you last here? Remember the second your form starts to fail it’s time to stop! Your back should be like a table top and shoulder directly over the wrist joint.

DYK: Milk is a great choice post-exercise. It has lactose to help to start the refueling process, high-quality proteins, whey and casein to assist muscle growth and repair, and, as it’s a liquid, milk helps with hydration. Check out some simple post-workout meals here.

Nathalie Lennon is a Personal Trainer, Online Coach and Ambassador for The Complete Natural. You can find more from Nathalie on Instagram and YouTube