We all love to deviate from our nutrition plan at Christmas time and treat ourselves a little (sometimes a little too much). Instead of diving into a box of chocolates, why not have a few squares of dark chocolate instead. If you feel like pasta, try making a healthy alternative using cauliflower, avocado or other light sauces. Making healthy alternatives can make the world of difference, not just to your weight but to your energy levels too.
The Workout: This workout can either be performed as single sets or as a circuit workout.
Circuit: Perform each exercise once before moving on to the next. Once you have completed the circuit, rest for 1-2 minutes and repeat 2-3 more times.
Single sets: Perform all sets of each exercise before moving on to the next. Rest for 60-90 seconds between sets.
1. Wide Stance Leg Press (if available) 4×12
2. Squat 4×12
3. Deadlift 3×12
4. Hip Thrusts 3×15
5. Cable Kickback 3×15
6. Donkey Kicks (with dumbbell in crease of leg) 3×12
7. Leg Abduction 3×15
Always remember to warm up and cool down before and after exercise to help avoid injury.
Do you know someone who is suffering from a fitness-related injury or is in need of a massage? A sports massage is a great way to help alleviate the stress and tension which builds up in the body’s soft tissues during physical activity. A sports massage can quickly and effectively break down lesions and smooth out muscle knots due to overexertion and/or overuse. It can also help prevent those niggling injuries that so often get in the way of performance and achievement, whether one is an athlete, ardent keep-fitter or a once a week jogger. A sports massage usually lasts 45 minutes-1 hour and costs around $50.