5 months ago

HWRK Magazine: Issue 03 - Spring 2018

HWRK Magazine


HEALTH 1 PLAYGROUND DUTY Tone your torso with just a bench and dash of motivation STEP UPS (3 SETS x 5 REPS) Stand in front of the bench, feet shoulder width apart. Step up with your right foot to a standing position, and bring your left foot up also. Step down with right foot first. Repeat, alternating legs each time. Targets: belly and legs 2 JUMPING JACKS (3 SETS x 10 REPS) Spring off the ground and spread your legs and raise your arms at the same time. Land with your feet shoulder width apart and your hands should above your head. Jump again to return to start position. Targets: heart rate 3 BIRD DOG CRUNCH (2 SETS x 4 REPS) Drop into a press-up position but with your bum in the air. Extend your left hand out in front of you at shoulder level while extending your right leg behind you at hip level. Bend your right knee and bring it under you while bending your left elbow and drawing it in to touch the knee under your stomach. Repeat alternative leg and arm. Targets: belly, bum and shoulders 4 ELBOW PLANK (3 SETS x 60 SECS) Lie face down, resting on your forearms, elbows and knees. Lift your knees off the ground by keeping your legs and back straight. You should be resting onto your toes and your elbows. Targets: belly, back and bum 5 SEATED DIPS (2 SETS x 5 REPS) Sit on a bench, hands on the seat next to your bum. Support your weight in your arms as you slide your hips forward off the bench. Lower your torso until your upper arms are parallel with the ground. Targets: arms and belly personal coach Tony Moran is a former martial artist turned personal trainer SCHOOL YARD CALISTHENICS IN 30 MINUTES LUNCH BREAK TRAINING 50 // HWRK MAGAZINE // Spring 2018 hwrkmagazine @hwrk_magazine

LUNCHBOX FOR... FOCUS Take control of your energy and mood levels and ensure you are at your best after lunch BLUEBERRIES The antioxidants in blueberries stimulate the flow of blood and oxygen to the brain – and keep the mind fresh. WATERMELON Water gives the brain the electrical energy for all functions, including thought and memory processes. AVACADOS These little green gifts from Mother Nature enhance blood flow, offering a simple, tasty way to fire up brain cells. DARK CHOCOLATE The magnesium helps you de-stress and stimulates the release of endorphins and serotonin, heightening mood. NUTS Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with reduced cognitive decline as you age. SARDINES Fatty/oily fish contains omega-3 fatty acids that aids memory, mental performance and behavioural function. LEAFY GREEN VEGETABLES Full of antioxidants and carotenoids, which boost your brain power, while the B-vitamins aid brain health. # 3 Avocados (£29.8m) were third fastest-growing UK grocery product of 2017 FLAX SEEDS Grind them up and sprinkle over your salad for a delicious super-food all-in-one brilliant brain ally. GREEN TEA Contains caffeine and L-theanine which, combined, produce a better ability to focus attention, speed and accuracy. FOOD GURU Nutritionist George Lockhart works with the military and in professional sports HWRKMAGAZINE.CO.UK Spring 2018 // HWRK MAGAZINE // 51