Here’s the latest edition of my regular series of Quick and Easy Health, Physique Transformation and Sports Conditioning tips.
You can put these into action right now to Look, Feel, Move and Perform better.
These tips are organised into 3 different categories:
- General Health & Motivation
- Training (Fat Loss, Muscle Gain, Athleticism & Strength)
General Health & Motivation
‘Get out of your footwear as much as you can’
Shoes often restrict our range of motion and provide external stability that our feet need to develop on their own.
This is why many perform some of their training exercises barefoot.
Eliminating footwear improves ankle and foot mobility and stability, reduces calf tightness, increases activation of the posterior chain and proprioception of the foot.
However, for some reason, many gyms do not allow members to take off their footwear (don’t tell me your shoe is going to help much if you drop a weight on your foot).
So in these cases, try out some minimalist footwear (Vibram, Nike Free and New Balance have some great kit) that will provide just enough stability to prevent lateral sprains, all while helping you increase ankle mobility and stability in the foot.
Get out of your footwear (running trainers, smart shoes, or high heels etc) as much as you can, and while shoe-less, do foot and ankle activation and mobility drills to maintain good foot function.
The topic of barefoot training merits a whole detailed article in itself; for the moment, give it a try using your footwear less and feel the benefits.
Training (Fat Loss, Muscle Gain, Athleticism & Strength)
‘Grab a deck of cards for a fun home and travel workout’
I get asked a lot about travel, or at-home workouts.
Here’s a fun answer I often give – get a deck of cards!
Assign an exercise to each suit in the deck, and let the number dictate reps for each choice (face cards are always 10).
Here is an awesome workout you can do anywhere:
- Spades: Reverse Lunges
- Clubs: Core Dead-Bugs
- Diamonds: Glute Bridges
- Hearts: Press Ups (Classic, Kneeling or Incline to suit your ability)
- Aces: 10 Burpees
- Jokers: 10 Jump Squats
If you have a TRX, I recommend making the Diamonds suit TRX Rows.
If you have a Pull-Up bar, make the Jokers a do-able amount of Chin-Ups, or Chin-Up Iso-Holds in the top position for as long as you can.
Simply turn over a card, and GO!
See how fast you can make it through the deck, and try to beat your time every workout.
‘Eat more fish – preferably ones that did cool stuff like this while they were still alive‘
I hope you’ve enjoyed the latest edition of my regular series and found it useful.
Thanks for reading and please do share with anyone else you know will benefit!
P.S. – to access every installment of my regular ‘Quick and Easy Ways to Look, Feel & Perform Better’ series, click here.