• Lara Gobbi Mindset Coach

Friday Five #1- my first 5 nuggets free for you!

This is my first Friday Five email/blog post! Every Friday I will be sending out an email covering the following


#1. Home workout 🤸‍♀️

To either add to your training or simply get you moving.


#2. Podcast episode 🎙

My favourite episode of the week on nutrition, training, self-improvement and more..!


#3. Healthy habit hack 🧘‍♀️

A little hack I have implemented that has eased my life in some shape or form!


#4. Weekly Challenge

A weekly challenge for the week - it could be physical, mental whatever it is, it will be challenging!

Question is, can you complete it? 🙃


#5. Inspirational quote 📚

One inspirational quote that has inspired me in the week.

[If you like quotes, there are a load of great ones on my Instagram.]


So here is today's #1:

#1

Home full-body bodyweight workout

You can collect these workouts to do at a later date or do them on a Friday to energise yourself for the weekend! Whatever works for you, I will be mixing it up every week so they remain a fun and relatively short addition to your week!


[make sure you warm-up before hand - here is a handy dynamic warm-up]


3 sets of:

A1. Glute bridges x 15-20 reps

A2. Bodyweight squats x 15-20 reps

Rest 60s


2 sets of:

B1. Reverse snow angels x 12-15 reps

B2. Plank rows x 8-10 reps per arm

B3. Supermans x 10-12 reps

Rest 90s


2 sets of:

C1. Press-ups(from knees is ok) x 8-10 reps

C2. Plank holds (straight into it after press-up) x 45s

(time can be included in the challenge below!!)

C3. Chair dips x 10-12 reps

Rest 60s


N.B. When letters are the same e.g A1-A2, you should perform the exercises back to back without rest.


Finish the set, rest and repeat. Enjoy! 👊🏻


#2

Podcast this week

This week I will start with an easy listening episode.


A great little podcast from 'The Life Coach School Podcast' on Byron Katie, the founder of "The Work" - a way of identifying and questioning any stressful thought. It consists of 4 questions and a turnaround.


The 4 questions are:


Is it true?

Can you absolutely know that it's true?

How do you react, what happens, when you believe that thought?

Who would you be without the thought?


The next step of The Work, 'the turnaround', is a way of experiencing the opposite of the believed thought. 


Those of you who have followed my Instagram quotes for a while, will know I strongly believe in the core of her work: managing thoughts which affect feelings and in turn our actions.


Take it as you will, and share any thoughts you have. Always keen to discuss!


#3

Healthy habit hack

Halo top ice-cream has to be my number 1 food swap at the moment!


The two below are my favourites - Sea salt caramel and Peanut butter cup!






On average, they have 1/4 of the calories of a tub of Ben & Jerry's Peanut butter Cup!

(And taste only half as good, so worth the swap!)



#4 

Weekly challenge


🥵A 20 minute plank ! 🥵


Yes I said 20 minutes.


No, I didn't mean a consecutive 20 minutes plank!

Just 20 minutes spread across the week!


You could do it in 10s sprints if you wanted! 


You could "habit stack" it, after a pre-existing habit. The main thing is that you do the full 20 minutes by next Friday. 


So, can you do it?


I will be doing them also, and will document some of my longest consecutive times on Instagram!


Feel free to do the same and tag me!


#5

Inspirational quote


“Hard work is about risk. It begins when you deal with the things that you’d rather not deal with: fear of failure, fear of standing out, fear of rejection. Hard work is about training yourself to leap over this barrier, drive through the other barrier. And after you’ve done that, to do it again the next day.” 

- Seth Godin


[Great quote to keep in mind while planking!]


If you liked this blog post, you can sign up to my email and get them right in the convenience of your inbox, by subscribing here!


🙋🏼Lara out! Until next week!


#laragobbifitnesscoach #trainwithlara #fitness #nutrition #healthyhabits #humblehabithacks

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