Fitness Progression

Use your stairs to get a great home workout: 10 (per side) toe taps 10 (per side) reverse lunges off bottom step 10 bench squats 5-10 decline pushups... 10 (per side) curtsey lunges off bottom step 10 (per side) toe taps off bottom step 10 (per side) calf raises 10 tricep dips Rest 2mins and repeat 2-4 times. Stay strong! See more

Even though we are confined at home we can still get in a workout; if you don’t have equipment then you can do a great slider workout. Here I am using my slider disks but you can use paper or plastic plates on carpet or towels on ceramic or wood (make sure floor is clean to avoid scratches). Google slider workout and you’ll find lots of great ideas!

As the weekend rolls around we start thinking about relaxing and having some fun with friends and family. Often, alcohol is a part of the weekend social activities, and in moderation this can be ok; after all, alcohol does have some benefits, plus unwinding after a tough work week is always good for stress relief. But if we have a goal of weight loss and/or building muscle, how much will the weekend alcohol affect our goals?

In our household the only conversation we have about weight is about being in the ``healthy weight`` range. We discuss how we eat our healthy food first and treats afterwards - and less often. We talk about how protein builds muscle, fats help our brain and body function and carbs give us energy. We exercise to keep us healthy and strong, and not to change our body in any visible way. Negative body image is all around us, and our children, so combat it any way you can by making sure that you - and your kids - feel strong and confident in your body, no matter the shape or size.

I am so excited that the weather is finally getting nicer! Time to head back outside for my runs and enjoy the sunshine. If you plan on improving your running (or if you are just getting started), here are some tips to get you going:

The squat is one of my favourite exercises, both for myself and for my clients, both beginners and experienced. It is a compound movement that involves pretty much all your major muscles and therefore is one of the best workouts you can do. Good technique is essential, both to avoid injury and also to get the most out of the exercise, and it starts with how you place yourself under the bar. This is a great, short video to ensure you get the movement started off right.