Tag Archives: Effective

Holiday exercise

Quick and easy exercises that can be done anywhere!

Whilst on holiday I don’t generally make time for the gym. I do however try to do little things just to keep active. Pending where your holiday or what your doing, these exercises can be don’t in your hotel room or at a local park.

If we are somewhere with swimming facilities, I’m always swimming with my 2 little ones. Not doing ‘laps’ but general playing with them, treading water, swimming races etc. this is an ‘incidental exercise’ (I have previously posted about incidental exercise).

Key to these are to always hold in your tummy – this activates your core muscles which also help with good posture.

3 X Plank for 30 seconds rest 10 seconds
– You can do this on your knees or toes pending your fitness ability. Get into the ‘push up’ position with your elbows directly below your shoulders, you can clasp your hand’s in front if you like or have your forearms crossed. Keep your knees / toes approx the same width as your hips. Keep your back straight. Hold your tummy in tight and keep he whole body still.

3 X 20m Walking lunges
– keeping shoulders back and your tummy in, take a step into a lunge position, keeping your knees at apex a 90 degrees angle, then pushing up from the front leg and taking the next step forward again into a 90 degree angle remembering to keep your back straight and core activated. Repeat until you have done approx 20meters. You can do 10 steps one way then 10 back if you are space confined. Walking lunges use your thighs and bottom, which are larger muscle groups therefore a very effective workout.

3 X set 12 Squats
– keeping your back straight, tummy in and shoulders back. Have your knees a little over shoulder width apart. Knees and feet slightly turned out. Pretend your going to sit into a chair controlling the movement down slowly, hold this position at 90 degrees and slowly come up. When coming back up squeeze your bottom in. Again using the thighs and bottom, core.

3 X sets laying bike
– laying on your back, bring your knees to a 90degree angle, feet raised from the floor (imagine a box under your calf muscles and up against your bottom. Slowly straighten one leg out at a time and hold your tummy in, lowering the leg to approx 10cm off the floor. Rotating each leg. Repeat until you have done 10 each side. Rest 30 seconds then repeat until you have done 3 sets on each leg. You can also rest your hands under the lower part of your back to help stabilise if needed.

Remember that all exercise should be done using care. If your in pain at all or during and movement, stop. (Bad hurting not lactic acid burn) You should also speak with a doctor if you suffer any injuries prior to any exercise.

Also remember that walking is great exercise. Whilst we are on holiday I quite often walk over taking a bus or taxi. It gives me fresh air, I get to see the ‘sights’ easier and more freely and pushing a pram is extra weight therefore added resistance, especially up hills.

Home made pizza!

Easy home made pizza!

I don’t know one child that doesn’t love pizza!

This is a simple yet effective and yummy way to make pizza. You can also get your little ones involved. I have has my neices and nephews help make these yummy pizzas and with their input, it inspires them to eat them.

Be as adventurous as you like with the toppings, include vegetables if you like. I start with simple flavours and also make faces and pictures with the toppings making it all that little more fun!

1 x packet whole meal pita bread (8 pieces) I use the smaller size – diameter approx 20cm
2 x cups grated cheese
1 x small tub tomato paste
1 x cup diced bacon or ham
1 x cup pepperoni (doesn’t have to be hot or spicy)
1 x cup cherry tomatoes cut in half
1 x cup sliced grilled capsicum / peppers
1 x cup cooked Finley sliced chicken breast

 

Preheat your oven to 160 degrees
Get some baking trays and either use a non stick spray or line the tray with baking paper.

Pull apart the pita bread so that you have singular pizzas.

Spread an even amount of tomato paste on each individual pita bread making sure you go to the edge.

Sprinkle with grated cheese.

Top your pizza with what ever topping your desire!

Remember you can make faces using pepperoni for eyes, peppers for a mouth, cherry tomato for cheeks or eyes.

Let your little ones imagination run wild. Make cooking fun and enjoyable and having them involved will encourage healthy eating and also wanting them to help!

Let’s hope they are enthusiastic about helping to clean up!