Welcome to another week of #fitFeb!
Each week this February we are sending you one of our favourite exercises, one of our favourite healthy recipes, a healthy habit to try, a mental health tip and of course, our favourite activewear so that you can jump on this train and experience the benefits for yourself!
If you missed the last one head over to our blogs
to catch up! Lots of love
Your Miko + Mollie team xx
1. EXERCISE OF THE WEEK
We’ve already learned how to do an effective squat and push up, activating a huge range of muscles from our legs all the way up to our back, chest and arms! Now it’s time to add some core work to your routine and really isolate those abs. And one of the best ways to do this is on a fit ball! As the guys from Mind Pump will tell you, you get a bigger range of motion on a fit ball meaning your abs get a better work out than a crunch on the floor would do!
But make sure you listen to their tips so that you ensure your abs are doing the work (and getting the benefit), not your hips, glutes and legs! We’ve already worked those! This one is for your abs!
The guys said, if you’re doing these correctly, you will only be able to do 15-20 of these! We can all fit time into our day to do 15-20 of these can’t we?! We recommend starting your routine off with 15-20 of these and then finishing your routine with another 15-20. That gives your abs a nice little break to recover (not forgetting they are definitely engaged while doing squats and push ups too but the isolated work is much harder. You’ll feel it a lot more so some separation between sets is a good idea).
Check out the Mind Pump video here.
These should have you well on your way to a strong core and a strong, fit body when coupled with healthy eating and regular exercise!
2. RECIPE OF THE WEEK
Our recipe of the week is one of my faves from Aussie legend, Donna Hay: Broccoli, spinach and coconut soup!
Soups are an amazing, low-cal alternative to traditional meals. If you’re struggling with your diet, switching out regular dinners for great soups 2-3 times per week will really help. Especially if you’re eating fresh, healthy salads for lunch! We will bring you one of our faves next week to add to the routine!
Click here for the full recipe.
3. HEALTHY HABIT OF THE WEEK
Our healthy habit of the week is: STRETCHING!
A lot of us sit or stand for long periods throughout the day and forget to get our backs moving! This 2 minute back stretch routine is quick and easy to do, can be done anywhere and will help ease lower back pain and tension, as well as prevent it in the future if done regularly! Try to get into the habit of breaking up your day with these quick stretches.
Check out the quick, 2 minute routine here, thanks to the team at Bowflex. Your back will thank you for it!
4. MENTAL HEALTH TIP OF THE WEEK
Our mental health tip of the week is to LEARN HOW TO DEAL WITH STRESS. Don’t avoid it, don’t ignore it, deal with it! That’s the only healthy way to address stress.
The University of Michigan Health Science department has these tips for managing stress:
“Like it or not, stress is a part of life. Practice good coping skills: Try One-Minute Stress Strategies, do Tai Chi, exercise, take a nature walk, play with your pet or try journal writing as a stress reducer. Also, remember to smile and see the humor in life. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.”
The one minute stress strategies are an amazing resource! Have a read and try to implement these strategies when you feel stressed.
The Very Well Mind website (photo credit) also has some great breathing techniques. Check those out here.
It’s also key to be self-aware and identify what is causing you to feel stressed at the same time so taking time out to do that and relieve the stress with these tips is a great positive change you can make for your mental health.
5. OUTFITS OF THE WEEK
As we approach the cooler months, we are adding some warmer layers to our workout wear so we can keep warm heading to and from our favourite ways to exercise. The brand new Bar Down Long Sleeve Top looks amazing with the Level Up Legging!
We are still loving the all black combo of the Arena Sports Bra and Easy Keeper legging! The Track Record Tank is a great throw on over the top!
Lily is loving the new Full Court Puffer Jacket which will be an essential exercise and non-exercise piece this Autumn and Winter! Add a classic puffer to your wardrobe before it sells out!
Courtney’s fave legging is the Level Up Legging and she’s currently loving it in and outside the gym with the Full Court Sports Bra, Refresh Hoodie and DOF Dixie Sneaker in black.
Pip Edwards is loving the Full Court Sports Bra paired with the Easy Keeper Legging!
Swap out heavy layers for a puffer jacket that won’t weigh you (or your style) down! This is the brand new Full Court Puffer Jacket styled with the Easy Keeper wet look legging! Very New York!
Courtney, hitting the gym in her fave Level Up Sports Bra and Leggings. These leggings are so cool they also double as pants outside the gym with their great front zip detail!