We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on what an ideal week of exercise looks like.
This is a question I get asked a lot, and obviously it varies from person to person, and you need to make it personal. It needs to work for you. You know that old question, what’s the best type of exercise? Well, it’s the one that you can maintain. Consistency is key.
Here’s what an ideal week looks like, taking out all the personal nuances of you and I: low intensity exercise, medium intensity exercise, and high intensity exercise.
- Low is activities like walking. It’s while I’m standing here in front of the camera. It’s while I’m walking around. It’s your basic daily life movement, so you should be doing that on a relatively constant basis seven days a week.
- Moderate activity three to five times a week. That could be a brisk walk, a light jog, something that just gets your heart a little bit higher, but it’s not high intensity.
- High intensity exercise two to three times a week. That could just be for two minutes or 10 minutes a day, getting your heart rate up. Examples would be sprinting, spinning, lifting heavy weights, HIIT, a dance class, a Zumba class, anything like that. That’s all going to be really important, but the key is finding something that you can maintain, and it’s also finding something that you find really enjoyable, those two are inextricably linked.
I like to mix it up. I do my boxing sessions regularly. Plus we’re in the process of making a little gym in the garden, and we’ve got one of these boxing figures that you can punch. We’ve got a pull-up bar. I’ve got a wallboard, which is a big board that you can bang up against the wall. I’ve got a kettlebell out there, but also I do look for bodywork exercises, so you don’t need any equipment. You just need a space about 4′ x 8′ in which to exercise, but ideally something a little bit bigger.
Also, think about doing some of your exercise, whether it’s the low, medium or high, outdoors. Get the benefit of being in the sun, or at least in the fresh air. Try going barefoot, earthing yourself onto the ground as well, which is what I do, so you’ve got that connection with the earth. Just think about how you can blend exercise with movement. Exercise would be a planned session, it doesn’t have to be very long. It can be 10 minutes, 15 minutes, 20 minutes, 30, or an hour if you like, but actually, shorter, sharper, focused sessions can often be more effective.
Exercise is contrasted with movement, which is just your daily life movement that I talked about at the start. Don’t mistake the two of them. Movement isn’t exercise and exercise isn’t movement. In other words, you couldn’t just exercise for an hour, and then sit down all day thinking you’ve ticked that box, because you haven’t. You’ve got to blend the two.
Think about ancestral movement, which you’ve heard me talk about before. A caveman didn’t sit still, run frenetically, and then come back and sit still. They were up and at ’em all day foraging, scurrying, chasing, hunting, sharpening tools, washing, and so on. That’s the type of movement that we want to emulate as model day humans.
For more information about Body Shot Performance and how they can help you, check them out at: https://www.bodyshotperformance.com/?v=79cba1185463
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on what an ideal week of exercise looks like. This is a question I get asked a lot, and obviously it varies from person to person, and you need to make it personal. It needs to work for you.…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on the best foods for energy. Energy is obviously something we need for everyday life, it’s vitally important for our physical, mental, emotional and spiritual health. But what are the best types of food that we can eat for…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on how to ensure you have the energy to do all the things that you want to do. For a lot of people, you find that you just don’t have the energy that you used to have, which can…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice to help you wake up feeling energised. Do you ever wake up on a Monday morning feeling groggy, tired, uninspired, or under-energized? Does this have a knock on effect on the rest of your week, where you never really…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice to improve your sleep. Sleep is the force multiplier for life; without the right amount of quality sleep, it’s very difficult to take care of the other key aspects of health – mental health, energy, body composition, digestion and…Read More
Look what we found whilst shopping for our Christmas presents, our deliciously tasty olives featured in the South London Cook Book. We were very happy to open The South London Cook Book and see our Olives staring back at us, what a surprise and thrill!!! The cookbook is a great Christmas Present and…Read More
We are over the moon to have received our first Great Taste Award for our Smoked Almonds. This win is a huge achievement for us, as we have only recently launched our products. Great Taste, the world’s most coveted food awards, which celebrates the very best in food and drink, has announced the Great Taste…Read More