• Lara Gobbi Mindset Coach

The Menstrual cycle & its effects!

Before we jump in I wanted to link you to my latest post - an insta-graphic I created on the menstrual cycle. Whether you're a man or a woman, you should know more about it! It will help you take care of yourself better (if you're a woman) and/or your partner/female friends/family etc! If you have missed any of my previous emails, I have saved them all on my website blog. They are a week behind, so every week I send one out, I will be posting the previous week's email up there! Ok, here we go. #1 Animal Flow (one more, just for you!) This week's workout is focussed on strength, mobility, flexibility & coordination! I have put together a flow of what, in Animal flow, we call form specific stretches. We cover beast, crab and scorpion stretches. It's a great little morning pre-workout stretch, if not you can do a good 4-5 rounds of it and it's a workout in itself! Control each movement and engage your core! [If you like these flows, let me know and I can keep them coming! 🐒] Make sure you do wrist mobilisation exercises before you start! #2 Podcast I don't usually share EOFire podcasts (Entrepreneurs on Fire) because I have mixed feelings about them. I respect the host a lot, John Lee Dumas, he has been doing a podcast a day for over 5 YEARS (!!) and it is doing really well, but it's usually a bit of a hit and miss with the people he invites on (in my humble opinion anyway) 🙃. This episode is with Dr Shannon Irvine, a Doctor of Neuropsychology (and a podcast host herself) on "Training your Brain for Success" It's a good listen. Have a go! #3 Healthy habit hack I love peanut butter. 😊 My clients love peanut butter also. Problem: Peanut butter has a massive effing ton of calories 😩 Which is why I have mostly replaced it with PB FIT!

I know. Powdered peanut butter sounds disgusting and who knows what's in it? Well...peanuts, coconut palm sugar & salt. Plus, it tastes pretty good And it's about 90% less fat than normal peanut butter.. 😲right? I mix it with water, pour it over ice cream, cakes, porridge, yoghurt, on most things to be honest! Used it for a satay sauce not long ago also! Don't knock it until you try it! 👊🏻 #4 Weekly challenge How did your ONE THING go? Did you give it a go? Mine became running. I have started doing a few short runs a week. And I HATED running. I have been holding a false belief that I can't run because I don't have the body for it. This may have been true when I was young and overweight, but now I train, I train others, I know how these things work! So, why do I still hold this belief? Well, that's how strong our mind is. If you listen to the podcast, you'll see what I am talking about. We need to unlearn, or in a way "unbelieve" things that we have been conditioned to believing all our life. The best way I have found in doing this, has been to break things down into small achievable tasks that I do as frequently as possible which prove my belief to indeed be a false one! 😊 Last week was a unique one...let's get back to fitness challenges! Challenge: SQUAT A DAY I am giving you 5 squat variations for 5 days. You decide how you want to spread them out! Day 1: 50 x squat pulses Day 2: 40 x air squats Day 3: 30s wall sit Day 4: 20 x jump squats Day 5: 10 x 1 & 1/4 squat Why squats? They are a functional movement, they mimic daily actions like standing 🧍🏼& sitting 💩. They activate multiple joints and bones simultaneously (like hips, knees, feet and ankles) as well as muscles like quads, glutes, hip flexors, hamstrings and calves. Because they use multiple muscle groups at a time ("compound" movements), they require more energy than an exercise using less muscle groups, thus burn more calories! Win-win! They make you stronger at every day tasks and they burn more calories... so, will you join in? 😁 #5 Inspirational quote “Men are born soft and supple; dead they are stiff and hard. Plants are born tender and pliant; dead, they are brittle and dry. Thus whoever is stiff and inflexible is a disciple of death. Whoever is soft and yielding is a disciple of life. The hard and stiff will be broken. The soft and supple will prevail.” - Lao Tzu

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🙋🏼Lara out! Until next week!

#laragobbifitnesscoach #trainwithlara #fitness #nutrition #healthyhabits #humblehabithacks #menstrualcycle #nutritionfacts #weightlosstips #weightlossworkout

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