WORKOUT MOVE APRIL WEEK 1 BONUS WORKOUT Notes SNAP & SHARE @lornajaneactive @ljclarkson #lornajane #activelivingprogram Love this program? Show us! MON TUES WED THURS FRI SAT SUN Cardio Cardio Strength Strength Rest Day Stretch Stretch 30 minute power walk Top Tip: Walk first up in the morning before breakfast for maximum benefit 30 minute power walk Top Tip: Walk first up in the morning before breakfast for maximum benefit Choose your favourite workout from February’s program and repeat it. See if you can improve on your time, reps and form. Core Stability: (complete x 4) 30-60 sec plank hold 10 side plank pulses (each side) 20 leg raises 20 Russian twists 10 back extensions Full Body Fire Up: (complete x 3) 30 sec high knees 10 walk outs 20 jumping jacks 30 sumo squats 40 quick feet 30 lunges 20 crunches 10 push ups 1 minute rest Walk It Off Go for a 20 minute walk after work to clear your head. 20 minutes of stretching before bed
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MOVE APRIL WEEK 1 MON TUES WED THURS FRI SAT SUN€¦ · Meal Prep Granola Bars* Pre-cut vegetable sticks with hummus 2 x Bliss Balls Handful mixed nuts & a piece of fruit Leave enough
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M O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S
Remember to drink 2-3L of water every day!
Overnight Carrot Cake Oats Matcha Chia PuddingSmoothie1 bananaSmall handful kale1 tbs cacao1 tbs nut butter1 cup almond milkIce*Why not try some of our other combinations
Smoothie1 cup frozen berriesSmall handful kale1 tbs chia seeds1 tbs LSA¼ cup ice1 cup almond milk*Why not try some of our other combinations
Reconnecting with nature and spending time outdoors.
W H Y Being outside is proven to have a positive impact on physical, mental and emotional wellbeing. Spending as little as 15 minutes (although we recommend at least 20-30 minutes) outdoors has shown to reduce stress and anxiety, while boosting your mood. Having a little time in the sunlight also increases vitamin D intake – just don’t forget your sunscreen!Time outside connecting with nature also increases clarity, mindfulness, gratitude and a sense of calm. There are also studies connecting ‘nature time’ with improving symptoms of Alzheimer’s and ADHD and increased immune function.
S U G G E S T I O N S/ I D E A S
Get away from your desk / work station for your break and go outside.
Go for a 20 minute walk outdoors.
Eat your breakfast or lunch outside.
Take one of your meetings outside and have a ‘walk and talk’.
Take your bike or walk instead of using the car for a short journey.
Start your day with a brisk 25 minute walk around your neighbourhood.
Go for a hike or walk through a forest or bushland area.