Welcome To Week Four
This week our theme is on Eating for a Healthy Heart
Did you know that heart disease affects women just as much as men. One in three people in Ireland die from heart disease so it is essential that we all take time to look after our hearts. This week we will be looking at the food you can add to your diet to give you and your heart a healthy, happy boost.
This week’s mindfulness lesson covers mindful eating to help improve our relationship with food and how to use this time in our busy days to practice some meditation. You will need to get a cup of tea, glass of water or another suitable drink for this session.
The workout regime will be enhanced for those that are ready to move on at this stage and there will also be additional recipes for you to try.
Eating for a Healthy Heart
Did you know that heart disease affects women just as much as men. One in three people in Ireland die from heart disease so it’s essential that we all take time to look after our hearts.
What you eat makes a huge difference to how healthy your heart is. Diet will impact cholesterol levels and blood pressure as well as your weight. Too much salt, too much saturated fat and too many high sugar foods can all be a problem when it comes to your heart. But it’s not all doom and gloom.
Where To Start?
There are lots of foods you can add in to give you and your heart a healthy, happy boost.
What about losing weight?
If losing weight was easy, everyone would be slim. The reality is that some people find it easy to be a healthy weight while other people really struggle. If you are someone who can manage your weight easily, great. If not, don’t give up on a healthy heart just because your body wants to hold tight to your weight. Focus on bringing in the good foods that will help to lower cholesterol and improve your blood pressure. If you happen to lose some weight along the way, great. If not, you are still making really important changes for your heart.
Remember to Move
Getting regular exercise will help to lower blood pressure, improve cholesterol levels and reduce the narrowing of your arteries. The Irish Heart Foundation recommends that we get at least 30 minutes of moderate physical activity five times a week – but more is better! Do anything. Walking is brilliant and is easy for most people. If you are a beginner start with 15 minutes and work up. Find a time of day that suits you (first thing in the morning is often good). As you get used to the exercise, see if you can go a little faster. Your heart benefits when you are breathing a little faster as you walk. Swimming, cycling, aqua aerobics or exercise classes (when they open again!) are all good. Even walking up and down your stairs or around the garden will start to get your muscles working and your heart exercised.
Do something now your future self will thank you for!
Ready To Go?
Check out our recipes for this week. This is not a menu plan but a collection of ideas that you can try as you go. We will add some new recipes each week along with more tips and a focus on a different aspect of nutrition from immunity to heart health.
Pilates Week 4
Welcome to week 4 of our exercise program. You’re half way there already !
Lots done – more to do.
By now you can guess what my advice is here. If you are doing the couch to 5km you can now progress to week 4 or if you feel the pace is too quick for you then you can repeat week 1, 2 or 3. I love to run but I also know to listen to my body. Don’t ignore any niggles – they are there for a reason. I know from experience that a niggle can become an injury very quickly. A walking day is absolutely fine if you need it. In saying that if all is going well – push on with the program.
We are looking for sustainable lifestyle changes. Your pace is unique to you.
Take as many weeks as you need and the journey.
In week 4 – sessions 1 and 2 – there are now 6 exercises per session.
Slight change this week. Each exercise is performed 12 times (12 reps) BUT take a 15 seconds rest between each exercise as well as the 30 seconds rest after each set. Complete 3 sets to finish.
Feel free to substitute exercises from week 1 or 2 in if you feel you are not yet ready for the progressions.
For an extra challenge on the plank – you could see how long you can hold it for on the last set. Keep a record of how long you can hold it for and you can see if you can improve on the time week on week. Mini challenges along the way are great for motivation. You might get another family member to do it with you. Nothing like a bit of healthy competition.
At this point you may be getting used to the DOMS (delayed onset muscle fatigue) that comes with exercising. DOMS is a very personal thing in that different people react in different ways. Some people feel lots of pain and some, not so much. It is important to know that it is not a question of ‘no pain, no gain’. I guarantee you, by following this program you are getting benefits from it. Your cardiovascular fitness will improve over time. Your body produces endorphins when you exercise – a natural ‘feel good’ that’s worth all the effort.
Enjoy your fourth week.
As always, feel free to contact me on email@example.com with any questions or queries.