Tabla de contenidos para Strength Training for your Mind & Body en Strength Training for your Mind & Body

It is thought that yoga has a 5,000-year-old history, originating in India, and this ancient practice has made a place for itself in our day-to-day lives. If you have never tried yoga, it can seem quite intimidating at first. The pictures we often see of super-fit people contorting their bodies into various shapes while doing yoga can be quite off-putting – especially to a complete novice. But the first thing we should mention is that everyone has to start somewhere, and your yoga routine should be all about you and what your body can do. Yoga is a supremely adaptable exercise and far more accessible than you might think. It suits all shapes, ages and abilities, and there has been an increase in modified versions that are even more inclusive,…

Our brains are a feat of nature. Incredibly, they can store as much information as the entire internet At the moment, it feels like you can’t fold a jumper without hearing about the life-changing ‘home-tidy’ Marie Kondo method. But what if there was something more in need of a declutter than our overspilling sock drawer? Just like our homes, our brains aren’t a pretty sight when they’re clogged up with too much bric-a-brac. So it’s important to do a regular brain blitz and clear out our grey matter. We’ll show you how… Information overload Our brains are a feat of nature. Incredibly, they can store as much information as the entire Internet. “We live in an age where there is just so much content available to us at a click…

One of the key parts of adopting and maintaining a healthy lifestyle is making sure you’re eating well. Choosing the right foods and learning new recipes can be a daunting task, however, so we’re going to help you out by providing a selection of mouthwatering meals that should spark some culinary inspiration. Over the next pages, you’ll find an array of recipes for meals that are 200, 300 and 400 calories or under. From salads perfect for a quick lunch bite to larger evening showstoppers, there is something for every meal of the day here. And once you get more comfortable with planning your food out, you should try branching out and adding more meals to your recipe book to keep things interesting. We get it. Finding the time to…

The most important part of going to the gym is making a commitment to go regularly and actually sticking to it. To really advance your strength training, going to a gym is a must. Partly because gym equipment is expensive, and once you start becoming stronger and fitter you’ll need more equipment at your disposal, as well as access a wider range of weights. You’ll see in this feature we’re predominantly looking at conditioning equipment that provides more cardio‑focused workouts to complement your weight‑focused strength training. Not many of us will have the space or money to equip our homes with state-of-the-art gym equipment, so finding a gym that you like is really the only option. If you are able to try a few gyms before making a commitment, then…

Incorporating mindful exercises into your day-to-day life will vastly improve your mental health and wellbeing. If you are sceptical about these mindful activities and unsure if you can spare time to accommodate them, we’ll show you how easy they are to slot into your schedule in without hassle. They can be grounding and give you a sense of purpose that will help you to manage stress, become more focused and even overcome anxiety. All you need is five minutes to meditate and quieten your mind each day, or consider waking up 15 minutes earlier than usual to allow for a morning routine that will help you to start the day in the most positive way possible. Working on your posture can also be worked into your daily routine with ease.…

The ancient exercise of yoga has heaps of physical and mental benefits. It has in the past, however, suffered from a reputation as being an exercise only accessible to the more flexible among us. This isn't true, though: yoga is in fact an extremely adaptable form of exercise, making it suitable for people of all ages, shapes and abilities. Thankfully, it is far more widely understood and practiced these days, especially with the introduction of modified versions of yoga – such as chair/seated yoga – proving that anyone can get involved if they wish to. Yoga counts as a strength session to keep your muscles strong, and it also helps you to improve your flexibility, balance and co-ordination. Because of its attention to breathing, posture and stillness, yoga is a…

The unprecedented living nightmare of 2020 and beyond resulted in a roller coaster of negative emotions for many of us. If you’re feeling low as a result, you’re not alone – nearly half of all British adults experienced high levels of anxiety during lockdown. DOCTOR FOLUSHA OLUWAJANA GP Dr Folusha Oluwajana says: “It’s normal to be stressed and scared during a crisis but the way we deal with these feelings can have huge effects on our mental health. “When our brains decide that a stressful event is occurring, the sympathetic nervous system is stimulated; known as fight-or-flight response, to keep the body at a steady state of equilibrium. In response to a stress, the brain stimulates this part of the nervous system, which then activates the adrenal glands.” Fight or…

Venison burger & chips Serves 1. Ready in 40 mins ● 1 large Maris Piper potato● PAM cooking spray For the burgers ● 100 g | 3.5 oz venison steak, roughly chopped● 1 tsp fat-free Greek yogurt● 2 scallions● 1 tsp freshly chopped thyme● 6 baby plum tomatoes, halved● 4 small pickles, sliced● Sprigs fresh thyme, to garnish Method 1 Set the oven to 200°C, Gas 6. Cut the potato into fries. Cook in boiling water for 5 mins, then drain well and spread them out on a baking tray. Spray very lightly with oil. Bake in the center of the oven for 15 mins. 2 Meanwhile, place the venison, greek yogurt, scallions and thyme in a food processor and whizz until just blended. Shape into a pair of burgers…

Like food and water, sleep is key for survival – if we stopped sleeping we wouldn’t last much longer than if we stopped drinking water. A good night’s kip perks up our immune system – especially important in the winter months – regulates hormones that control appetite, and boosts our mood. It also “cleans” out our brains. “During sleep, the space between brain cells expands 60% more than when we’re awake,” explains Dr Sara Gottfried. “This allows the cerebral spinal fluid to flush out built-up toxins.” Turning to the dark side Despite knowing the extensive benefits, we’re still not getting enough shut-eye. Researchers have found that people are sleeping almost two hours less than they were in the 1960s. In fact, according to studies by Silentnight and the University of…

Creamy salmon & zucchini spaghetti LOW SAT FAT HIGH PROTEIN Serves 4. Ready in 15 mins ● 200 g | 7 oz spaghetti● 2 tsp olive oil● 200 g | 7 oz salmon fillet● 4 zucchinis, coarsely grated● 1 garlic clove, crushed● 284 ml | 9.5 oz | 11/ 3 cup buttermilk● Small bunch basil leaves● Juice of 1 lime or lemon Method 1 Cook the spaghetti in a large pan of boiling salted water for 10 mins. 2 Meanwhile, heat olive oil in a large pan, add the salmon and cook for 5 mins. Stir in the zucchinis and garlic. Cook for 3 mins until just softened. Drain spaghetti, reserving a cup of cooking water. Tip pasta into pan with the salmon and zucchini. 3 Pour on buttermilk and…

When it comes to strength training, you can only get so far before you need to start adding in weights and other equipment to progress. Having a range of gear to hand will mean you can keep your workouts interesting by varying the moves and routines that you do. The worst thing you can do is stick to the same set of exercises every workout because you won’t be pushing your body in the way that you need to, plus you’ll get bored and complacent. So, with that in mind, let’s take a look at some of the equipment you need to keep things interesting. EXERCISE BENCH This might seem basic, but having access to a proper exercise and weights bench will transform your training – an adjustable one is…