• Lara Gobbi Mindset Coach

Ladder workouts & zen habits hacks 🧘‍♀️

Week 6 & I am having a bit of a 'zen' week, so I am going to pass this onto you, hopefully!  Last week I shared an Instagram post on the menstrual cycle and this week, as I am now in the follicular phase of mine , I shared a post on strength training & hypertrophy (building muscle)  Here are this week's Friday Five! #1 Animal Flow & Ladder bodyweight workout As I got some great feedback on last week's flow, I thought I would take it up a notch and share a slightly harder, but cooler to watch 🤸‍♀️, beginner's flow. As always, make sure you do your wrist mobilisation exercises before you start!  Here is this week's flow! I recommend doing a few rounds of it  and following it with a nice little ladder workout: 50 air squats 40 reverse lunge (20 p/leg) 30 plank rows (15 p/arm) 20 mountain climbers 10 push-up (3-4 rounds) #2 Podcast

I have a different kind of podcast recommendation this week! I have just finished listening to one of the most beautiful podcast episodes that I have listened to in a while. It felt like being a kid again and being told a beautiful dreamy story. It was Tim Ferriss' interview with the very inspiring Dr Jane Goodall. This was Tim's intro to it: "...at the young age of 26, [Jane] followed her passion for animals and Africa to Gombe, Tanzania, where she began her landmark study of chimpanzees in the wild,­ immersing herself in their habitat as a neighbour rather than a distant observer. Her discovery in 1960 that chimpanzees make and use tools rocked the scientific world and redefined the relationship between humans and animals. In 1977, she established the Jane Goodall Institute (JGI) to advance her work around the world and for generations to come. JGI continues the field research at Gombe and builds on Dr.  Goodall’s innovative approach to conservation, which recognises the central role that people play in the well-being of animals and the environment. In 1991, she founded Roots & Shoots, a global program that empowers young people in nearly 60 countries to act as the informed conservation leaders that the world so urgently needs. Today, Dr. Goodall travels the world, speaking about the threats facing chimpanzees, environmental crises, and her reasons for hope. In her books and speeches, she emphasises the interconnectedness of all living things and the collective power of individual action. Dr. Goodall is a UN Messenger of Peace and Dame Commander of the British Empire." No more to add. If you don't listen to it, you are genuinely missing out! #3 Healthy habit hack This week's habit hack is not food related...! (I know....a first! ) But this little hack has made such a positive impact on my life, that I want to share it with you (if you aren't doing it already): 5 min daily journal I have to be honest, you can buy the journal on Amazon, it's a great little journal to have, but you can simply use any notepad and write down and answer the following questions.  In the morning: 1. I am grateful for.. (3 things) 2. What would make today great? (3 things) 3. Daily affirmations. I am... At the end of your day: 4. 3 amazing things that happened today 5. How could I have made today better?

It has helped make me accountable, and has reminded me to check in with myself on a daily basis, in addition to making me more productive in my day. I highly recommend trying it. #4 Weekly challenge How did last week's 5 days of squats go? I did say I was feeling more "zen", this week.... So my weekly challenge is easy, well physically anyway (even more so if you implement the habit hack above 🏻): Every morning, as soon as you wake up, write down 3 things you are grateful for. If you find the whole journaling thing too much, try this first and see how it goes. It doesn't matter where you write them, it's about engaging your mind and bringing your attention to aspects of your life that your are lucky to have and that in turn can brighten your day A lot of people have been going through a tough time (with the big C word, not cunt, the other one) and taking time to check in with ourselves is so important. Doing this first thing can help set a brighter mood for the day, and spread positive thoughts to other parts of our lives. #5 Inspirational quote After listening to her beautiful podcast, I couldn't but share one of her quotes... “You cannot get through a single day without having an impact on the world around you. What you do makes a difference, and you have to decide what kind of difference you want to make.” - Jane Goodall

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🙋🏼Lara out! Until next week!

#laragobbifitnesscoach #trainwithlara #fitness #nutrition #healthyhabits #humblehabithacks #hypertrophy #animalflow #ladderworkout #bodyweightworkout #5minutejournal #gratitudejournal #nutritionfacts #weightlosstips #weightlossworkout

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