Demo: Dynamic Warm Up Stretches
This is a series of dynamic stretches that you can use as a warm up before your workout or just on their own if you are feeling less than mobile.
The whole thing only takes just over 5 minutes and is well worth the inclusion into your regular regimen. It’s also a great way to start your day and will have you feeling awake and alert as well as limber!
Enjoy the windy Bondi Beach scenes…
Starting with the downward dog, to get right into those calves, and then into straight arm plank which gets the upper body and core activated and gets my shoulders moving and hamstrings. I often use a slight knee bend as my hamstrings still need to be protected (more on that next week!). Do what you feel is right here, listen to your body, knee bend or straight legs.
Up next is the hips series. Really sink in to these. Remember to squeeze your glutes and get that hip tilt to make the stretches even more effective. Again, do what feels right. Both sides need to get the work out here and downward dog is a nice way to transition.
Cat/cow is amazing to mobilise the spine and get into your lower back. I use the thread the needle movement to open up the chest here too. I often get quite stiff in my lower back, as do most people, and this is fantastic to warm that area up.
Rotations up next - abs and more spine mobilisation. Keep your abs tight.
Get your glutes activated with a bridge, go to single leg if you need the extra stretch.
Sitting in the squat is one of my favourite movements and my clients know this very well. Move from side to side and lift up the arm to get right in there.
Ankle mobility brings up the end - check out my ankle mobility article for more on that.
Again, I do this every day, even when I’m not training.
Give it a go and let me know how you feel!
Grip Strength is often a restrictor for people. Find out about the various grips and how to work on your grip strength to help you get ahead in the gym.
Sunshine and Vitamin D - why it's important and how you can get it.
Let’s talk scap retractions and why I love them. You’ll be surprised at how this simple movement can drastically enhance your posture and the efficacy of your training.
A couple of pointers if you’re about to set out on a hike! I’m doing the Jurassic Coast Challenge for Trekstock. It’ll be a full day of hiking and I can’t wait.
Checking in on how I’m coping with depression since one of my major episodes in 2017. It is a work in progress but I am building my coping mechanisms and getting stronger every time. I’ve come so far and there is no going back.
When you are starving and stressed and in a rush and you get to the store to grab something - this is the danger zone. It's so easy to grab a bag of crisps and a soft drink and keep hustling. We know it's not good for us but at that point in time, rational thought isn't exactly happening. Here is a list of snacks that will help you fuel up.
The answer is that there is no simple answer. But here are a couple of thoughts to help you get there, starting with reframing what training means to you and changing the level of importance from “I can just cancel this session, I’m too busy” to “If I don’t train, I will get sick and won’t be able to work at all”.
It’s end of Feb and things are starting to feel a little harder - getting to the gym, not reaching for the snacks etc. Here’s how it can all go so wrong and how you can fix it to stay motivated all year round.
Check out my spread in Simply You Magazine where I demonstrated a simple dumbbell program that anyone can do - even if you have never touched a weight before! It is so important to make resistance training part of your life, especially as you get older.
Tania is a powerhouse - representing Ireland in Rugby and Touch Rugby, motherhood, working with kids with learning disabilities and being at the forefront of the development of women’s rugby on the international stage - Tania does it all with an amazing level of intensity.