3 WEEK: 3 MOVE CHALLENGE – DAY 1

As promised I started the 3week : 3day challenge this morning! Yes as soon as I got up this morning it was down to business. I decided to split my workout up into sets:
• 25 sit ups
• 8 push ups
• 25 sit ups
• 8 push ups
• 25 sit ups
• 10 push ups
• 25 sit ups

REMEMBER!! You don’t have to do your daily workout routine all at the one time, you can break it up over your day as you please, this is just easier for me as the morning before work is the most time I have in the day! For example you could do 50 sit ups in the morning, 13 push ups at lunch, 50 sit ups at dinner and 13 push ups in the evening. Do what suits you best, you will still reap the same results! Designing your workout plan to suit your timetable is essential in order to help you stick to the plan and not miss a day!

Don’t forget to take the stairs at any chance you get today, that ELEVATOR IS YOUR ENEMY! 🙂 Lucky for me I work on the fifth floor of a very big building, all the more walking!

Get in those pints of lemon water too! They will leave you feeling energised , rejuvenated and it is a great alkaline booster, improves digestion, cleanses your liver, boosts your immune system, helping to fight infections and provides the body with antioxidants.

I was running a little late this morning with my new routine in place so may not of drank my morning pint of lemon water but there’s always the rest of the day to squeeze it in! Its never to late! If you haven’t started already you always can now! 🙂

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Why you should include a Sandwich in the Lunchbox

Back to School!! Which means back to early mornings, the early morning traffic, getting uniforms ready, making lunches, and the rest of the commotion. But ensuring your children have a nutritious lunch can be stressful and hard at times, however did you know how nutritious a normal sandwich containing cheese, ham and lettuce really is?

Yes, a nutritional lunch is key for growth and development of your children and a Cheese, Ham and Lettuce Sambo will pack a nutritious one!

A Healthy Lunchbox:

  • 2 Slices White Bread
  • 2 tsp low fat butter
  • 1 Slice of Cheese
  • 3 Slices of Ham
  • 25g Lettuce

-> Add 200ml of Milk and 2 Mandarins for a fully nutritious lunch.

The sandwich alone provides your child with protein (81%), fibre (14%), calcium (53%), iron (22%), folic acid (38%) among more nutrients. Percentages represent the nutrient intake of RDA of a six-year-old child.

The overall lunchbox provides your child with energy (437kcals), calcium (100%), vitamin C (100%), vitamin B1 (86%), vitamin B2 (87%), vitamin B12 (100%), vitamin A (41%), omega 3 (33%) and omega 6 (30%) of their Recommended Daily Intake of nutrients.

With the combination of all these nutrients, you will be sure to be fuelling the healthy growth, development and lifestyle of your child.

Why water is so important!

Everyone is always told water is good for you, that you should drink water and so on, but do you really know why?

Water has many functions in the human body and it makes up to 75% of the human body.Water is essential for survival! It plays a role in every cell in the body and is needed by every system and organ. Lack of water can lead to a condition known as dehydration which can mean headaches, dizziness, muscle weakness, fatigue and more.

Water has many health benefits as well as being essential for life.

The picture below shows just 10 functions and health benefits of drinking water.

It is recommended that a person should drink at least 8 pints of water a day! Water also has better benefits depending on when you drink, for example drinking a pint of water in the morning helps activate internal organs and drinking a glass of water after a meal aids digestion.

Sooo…..

Get drinking!!🍻🍻🍻🍻

water