Welcome To Week One
In week one, we are looking at some of the basics of a healthy diet, begin our exercise program and mindfulness courses. As the weeks continue, we will be building upon the blocks that you have learnt the previous week. In addition, recipes will be provided each week so that by the end of the six weeks you will have a bank of delicious meals to try.
Getting The Balance Right
When it comes to good nutrition, balance is everything. Eating well and feeling great is not about cutting out all the foods you love – lets face it, there are enough foods you can’t eat on a gluten free diet already!
Our plan is about helping you to boost the nutrition in what you do eat. We have lots of tips and recipes that you can try. Some will be easy and some might take a little more time but all will help you to add more of the nutrients your body needs for great health.
In week one, we are looking at some of the basics of a healthy diet. We often miss out on nutrients like iron which we need for energy or fibre which we need for good digestion. We will focus on getting more fruits and vegetables into each day as well as maximizing the vitamins and minerals that can sometimes be low on a gluten free diet.
Where To Start?
A healthy diet includes wide variety of foods from lots of different food groups. So what do you need?
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 1
Join Suzanne Clarke on your exercise plan as we cover everything from cardio and flexibility training to strength and overall fitness. Included in your programme are 3 video workout sessions per week where Suzanne takes you through movements and correct form as well as additional training days that include walking and core exercises.
In the couch to 5km you will begin your run walk program. Remember to allow time to warm up and cool down. Ideally 10 minutes either side of the given session (10 minute walk to warm up and 10 minute walk to Cooldown down).
Some of you will only do the exercise sessions and that is perfectly ok. If this is your choice, then I would advise that you still try to get in 10,000 steps per day on the cardio days.
You can, if you choose, pick one of the warm up sessions from your exercise days as the warm up before your cardio day. As mentioned above, a 10 minute slow walk works well for a Cooldown after your run/walk and will give plenty of time for those elevated heart rates to return to normal.
Remember to drink plenty of water after your cardio session to replenish the water lost through sweat on your run/walk session.
On your exercise session days, there are 2 levels of warmup session available to you. Level 1 and Level 2. Have a browse through the videos and pick the one that best suits your level.
If you feel you need a longer warmup you can always do Level 1 followed by Level 2 if your ability allows.
In week 1 – sessions 1 and 2 - there are 3 exercises per session. Each exercise is performed 12 times (12 reps). When you have finished the 12 reps, move straight onto the next exercise.
When you have finished the 3 exercises, take 30 seconds rest before you start your next set.
Complete 3 sets to finish.
Be guided by your abilities. If you need extra rest, you can add in extra rest between each exercise.
Make sure to have a bottle of water on hand and have a water break as needed and at the very least between each set.
All the exercises will be explained as you go through the videos so don’t be concerned if you don’t recognise the name of the exercise detailed in the days session.
The third session of the week will be at a much slower pace where we concentrate on core, mobility and stretching.
These sessions will be different every week and again all movements are fully explained during the video.
Feel free to put on your own music and once you are familiar with the session you can always mute the sound and just follow the movements.
Every week the exercises will progress to more advanced levels and the number of exercises will increase by 1 each week.
By week 6, the exercise sessions will have 8 exercises.
Enjoy your first week and the very best of luck with your health and fitness journey.
If you have any underlying health conditions (for example, osteopenia, osteoporosis, high blood pressure, diabetes to name but a few) or injuries please make sure to speak to your doctor or health professional before you start the program.
Feel free to contact me on firstname.lastname@example.org with any questions or queries.
An Introduction To Mindfulness
- What is it?
- How can I be more present?