YOUR DYNAMIC

SUMMER WORKOUT
Take advantage of the longer days
and warmer weather by taking your
exercise outdoors.

A brisk morning jog with a

friend is a fresh way to
kickstart your Saturday.

s
unny days, trips to
the lake and weekend grill parties yes,
summer is in full swing! And with it
comes a broader variety of ways to stay
in shape while getting fresh air.
If the gym is not your friend, why not
head outside and make the world your
fitness studio? A park or backyard can
provide both space and the chance to
feel the grass between your toes. Is there
an unoccupied playground nearby? Use
the apparatuses for exercises, like
pull-ups. Exercising with just your
bodyweight is an inexpensive, efficient
way to boost your heart rate and burn
calories. Plus, if you spend most of the
day sitting down, performing different
motor movements on a regular basis
can activate those ignored muscles and
HOME & LIFEST YLE
help you in different situations. For
example: playing with your kids without
wheezing out of breath or helping a new
neighbour move furniture into the
house. Consistency is key, but working
out correctly is also important for
amplifying benefits and preventing
injury. Here are some tips:
Mix it up
Balance steady cardio with high-
intensity interval training to keep your
routine interesting and effective. One
day you can jog at a steady pace for 30
minutes. The next day, in a ten-minute
span, you can alternate between jogging
for one minute and sprinting at
maximum capacity for 30 seconds.
High-intensity interval training burns
more fat in a shorter amount of time
than steady, moderate-intensity
exercise.1
If you still find yourself getting bored,
mix up your activities. Example:
Monday
Run with the dog
Wednesday
Bike a new route
Friday
Play football with your ABO
group
Saturday
Take a day trip and hike with
the family
Stay safe
Dont pass out in the heat! Stay
hydrated with your eSpring Water
Bottle and avoid rigorous exercise
during the hottest part of the day.
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Sunburn is no fun, so wear waterproof
sunscreen that wont slick away as you
sweat. UVA and UVB rays are powerful
even on cloudy days.
Optimise your performance and help
prevent injury by including a warm-up
and cool-down. Dynamic stretching
stretching while moving is ideal as a
warm-up for opening your range of
motion, testing your coordination and
activating muscles you would use during
your workout. Examples of dynamic
stretches include arm circles, shoulder
rolls, leg swings and knee to chest kicks.
End your workout with static
stretches as part of your cool-down.
Static stretches are stretches that are
held in position without moving.
Examples include holding your arm
across your chest and touching your
toes while standing.
Track your progress
Seeing noticeable improvement gives
you a rewarding feeling and can be huge
motivation to keep it up. Note your
progress somewhere to see how far
youve come month by month.
You dont have to limit yourself to
standard exercise, either. Ever wanted
to try a headstand? Find a grassy area to
practise and see how many seconds you
can hold it every week.
Release your inner child and try
completing the monkey bars. Somehow,
crossing from one side to the other isnt
a breeze, as it was when you were a kid.
Maybe the first day you can only make it
halfway across, but in the following
month you can go forward and back.
1 Talanian, J.L., et al. Journal of Applied Physiology 102(4):
1,439-1,447, 2007.
 Home & Lifest yle

TH E FU LL BO DY C I RC U IT fo r m t wo s
et s
and
Per ercise
Here are four exercises you can do in the park of ea c h e x
t brea
k
or playground. You can modify them to suit your fitness s h o rt res ach set.
take a nds) af ter e form
level. To warm up, first run on the spot for 30 seconds. se c o an per
(15-30 vely, you c stopping,
Swing your arm in circles in both directions to open your at i ut
Altern cises witho tes, and
e r u
shoulders. Then hop up and down for 30 seconds. all 4 e x le in
m it.
t fo r a coup nt ire circu
res t he e s elf
epeat e your
then r ? Challeng set.
sy d
Too ea dding a thir
by a

Beginner: side Plank

tightening your core (Hold for 30 seconds per side)
Lie on your side with legs straight, one foot in front of the other.
will help you Lift yourself up so your arm is in a perpendicular line to the
maintain your ground. Remember to not let your hip sag your body should
form a straight diagonal.
balance and engage Advanced: side plank with leg raise
your abdominals! (Repeat for 30 seconds per side)
Perform the beginner move, but this time raise one leg up to at
least parallel to the ground, and then down again.

38 A m a g ra m 04/2016
 Home & Lifest yle

2 Beginner: Elevated push-ups

(Repeat as much as you can)
Place your hands a little more than shoulder-width apart on a
flat surface thats higher than the ground, like a bar or a
table. With your body in a straight line, lower yourself towards
the flat surface without sagging or arching your back. Avoid
letting your elbows pop forward too much as they bend from
an aerial view, your body should look like an arrow, not a
T-shape. The lower the elevation, the tougher it gets. Correct
form is more critical than high repetition.
Advanced: Regular push-ups
(Repeat as much as you can)
Perform this classic move on the ground now!

Beginner: back extension

3
(Repeat 10 times)
Lie on your stomach with arms extended in front of you. Raise your arms and
chest off the floor, then hold for 2 seconds while squeezing your lower back.
Slowly lower.
ADVANCED: superman flutter
(Repeat 30 times)
Perform the back extension, but raise your legs simultaneously. While in this
position, lift your left arm and right leg higher, quickly alternating sides. Do not
let your arms or legs touch the ground.

4
Beginner: Squat
(repeat 12 times)
Stand with your feet shoulder-width or wider
apart. Toes can face slightly outward. Lower
your body by bending your knees and driving
your hips back so that they are behind your
heels and your thighs are parallel to the
ground (as if youre sitting on a box). As you
lower yourself, your knees should follow the
same direction as your feet. Try not to let
them go past your toes. Your torso will
naturally have a slight forward lean as you
lower, but avoid hunching your spine. Stand
back up and repeat.
Advanced: Squat with WEIGHT
(repeat 12 times)
Perform the squat while holding a heavy
weight at chest level. To avoid injury, start
with a light object and make sure you are
using correct form.
 Home & Lifest yle

H E ALTH Y RE C I PE S FO R YO U R AC TIVE LI FE S T Y LE
Antioxidants, fibre, vitamins and more! Take advantage of seasonal ingredients
in these easy summer recipes.

fruit Smooth ie yog hurt summer sal ad

with chia seeds with flaxseed and fruit with goat's cheese and honey

Preparation: Preparation: Preparation:

Blend unflavoured yoghurt, fruit, 100%
orange juice, chia seeds and ice cubes
(optional) for a refreshing drink full of
vitamins and antioxidants. Summer is
abundant with ripe fruit, such as
berries, peaches, kiwi and passion fruit.
The night before, stir oats into
unflavoured yoghurt or Greek yoghurt.
In the morning, top with fresh fruit and
flaxseed. Flaxseed is a plant-based
source of Omega-3 fatty acids, so great
for vegetarians.
Toss your favourite salad (lettuce or
spinach) with fig, goat's cheese and
crumbled nuts. Add another green
vegetable for an extra, nutritional boost.
Drizzle with a little honey and lime
juice.

a lit tle help

Ideally, you should be getting all the
vitamins and nutrients you need
through your diet. Luckily for us,
summer is bursting with fruits and
vegetables that are now in season,
full of fibre and essential vitamins,
minerals and nutrients. If you want
something extra to support your
diet, NUTRILITE supplements are
a convenient option. Here are three NUTRILITE NUTRILITE DOUBLE X NUTRILITE Daily
of our bestsellers. Omega-3 Complex, Multivitamin/Multimineral/ (60 tablets),
Order no. 4298 Phytonutrient Food Supplement Order no. 4215,
(248 tablets), Order no. 102688, (180 tablets),
(496 tablets), Order no. 103376 Order no. 5718

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