Surrey Homes | SH39 | January 2018 | Interiors supplement inside

Month 1
weekly challenge
1 x fast weekly walk – 30 mins
1 x home workout – 20 mins
Get fit for spring
in three months
Follow Surrey Homes home-fitness programme.
1
Personal trainer and nutritionist Sarah-Jane Holt has developed a fitness
programme especially for Surrey Homes readers. Starting with two
weekly sessions in month one and building to three sessions over months
2 and 3 we promise it’ll help you feel fit and fabulous in time for spring.
The first steps towards improving your fitness can feel overwhelming but they don’t need
to be. Small progressive changes to your routine will result in long lasting improvements to
your overall health and wellbeing. By following our 3 month post-Christmas challenge, you
will slowly build up your fitness, confidence and motivation to stay healthy all year long.
In our first month we set you two weekly challenges, a weekly workout and a
weekly walk. These challenges increase in difficulty, frequency and duration over the
coming months until, by the end of March, you have built in a solid and maintainable
exercise routine and are feeling the benefits of your increased fitness and health!
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3
4
5
January: Home Workout
Exercise for 30 seconds, followed by a 30
second rest, and repeat each exercise 4 times.
Visit Surrey Homes website for a
video demonstration of all exercises
1. Squat – With feet just wider than
shoulder width, make sure your knees
track over your second toe, keep your
chest up, pushing your bum backwards
and sit down on an imaginary chair.
Squeeze your glutes and come back up
to standing, again making sure those
knees track over your second toe.
2. Press-ups – If you are new to exercise,
I suggest doing press-ups on bent knees.
Make sure your hands are directly under
your shoulders, squeeze your bum and
brace your tummy. As you lower your
chest down, your elbows go back slightly.
Make sure you take your whole body with
you…as you drive back up to straight arms
focus on keeping your shoulders down.
3. Single Leg Lowers – This great core
exercise can significantly help with
back pain. Lie on the floor, both
knees in the air, with feet off the
ground. Take a big breath into
your tummy and push your lower
back into the floor as you exhale
and pull your tummy button
towards your spine. You need to
maintain this pressure against
the floor as you lower one heel
to the floor. Bring that foot
Contact Sarah-Jane on 07772 416993
or see sarahjaneholt.co.uk 112
back up, take a deep breath in, breathe
out and repeat on the other side.
4. High Knees – This exercise has the
goal of getting that heart rate up. It is
a jumping exercise so if you don’t feel
confident to do this yet you can change
it to a fast march with high knees.
5. floor Angels – This targets upper
back and works on posture. Lying on
your back, feet flat on the floor, bend your
knees keeping your bum, lower back,
upper back and head in contact with the
floor. With your elbows and wrists on the
floor, elbows in line with your shoulders,
move your arms up until hands meet
above your head and then bring your
elbows down just below shoulder level, all
the time keeping those 4 points in contact
with the floor.
Nutrition Tip
After a month of possibly drinking a little
too much alcohol, we need to rehydrate. The
goal is to build up to drinking 2-3 litres of
water a day. Water is often overlooked but it’s
an essential part of a healthy diet, enabling
the body to function properly, transporting
nutrients efficiently, accessing fat stores for
energy and allowing us to train hard and
recover well. Thirst is also often mistaken
for hunger so being hydrated can also help
control our calorie intake. Buying a 2 litre
water bottle and filling it every morning can
help you track your intake each day.