Exercise

Keeping your workouts interesting and varied is not only great for avoiding boredom, but your body always looks for the path of least resistance. Therefore, changing it up regularly keeps you from plateauing. Here’s another way to create a workout at home or anywhere.

AMRAP stands for “As Many Rounds As Possible” within a specified amount of time, for example 20 minutes. Before you begin, choose 3-5 exercises and the amount of repetitions you will do on each. Here’s an example: high knees (30 reps), kneeling bent over row (15 reps), Plank knee ups (10 reps), and squat press (15 reps).

Have your equipment ready, then start your timer. Repeat each exercise with the set amount of reps as many times as possible before the time is up. Stop if you need to rest, but try to keep it to a minimum, especially if your workout is less than 20 minutes. Aim to have the least amount of rest periods, for no more than 45 seconds if necessary.

No doubt you’ll be sweating before you know it, and will get a great workout done. Enjoy.

Nutrition

Getting more greens into our diet is someone most of us should aim to do. Greens are nutrient superstars and pack a punch of vitamins, minerals and phytonutrients that our body thrives on.

One way to increase our greens is to add them to juices and smoothies. Try making your own green juice from this guide:

DIY Green Juices

Use a ratio of at least 75% vegetables and greens to 25% fruit

Choose one of the following:

Fruit

• 1 Granny Smith apple
• 2 lemons or limes
• 1 orange, mandarin or grapefruit
• 1 kiwi fruit
• 1 cup of pineapple

Choose two of the following:

Vegetables

• 1 carrot
• 1 small beetroot
• 3 sticks of celery
• 1 Lebanese cucumber
• ½ a fennel bulb

Choose two cups of the following:

Greens

• Kale
• Baby spinach
• Silverbeet
• Wild greens (rocket, dandelion, sorrel)
• Lettuce
• Basil / coriander / parsley

Ideally use a juicer to make your green drink. Alternatively you can blend everything with 200ml of purified water, then strain out the pulp.

Mindset

Celebrate the wins

Do you celebrate your wins? I don’t mean just the big ones, like passing your exams, or winning the lottery. I mean the small, often unnoticed ones that happen day to day and week to week. It could be that you drank 2 or more litres of water every day for a week, or that you beat a PB on your pushup reps, or you haven’t had added sugar for 3 days now.

There is power in celebration the small, as well as the big wins. What this does is reinforces in our minds that we are progressing, and experiencing success. If we gain accomplishments even in the small things, it will give us the confidence and motivation to continue investing in our wellbeing.

I challenge you at the end of this week to write down at least 3 wins you’ve had. Make this a weekly practice.