Senior & Junior Executives Leadership
EmzyWah, | Purified | Heide | chuuukook | Star-Catcher
The Junior/Senior Executive Leadership have put together a newsletter on being healthy! Keep reading to find out on why being healthy is important, and tips and tricks to staying healthy!
Simple recipes you can make that are healthy!
Written by Purified, EmzyWah,'s Rep
Tips and Tricks for staying healthy!
Written by chuuukook, Co-Foundation Advisor
You hear lots of advice from many sources about what it takes to live well and keep your body in good working order. Sorting out what that means for you could seem like an overwhelming task. Let's break it down into a few simple, easy-to-remember top tips for staying healthy.
1. Eat a healthy diet.
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables, and eating them in season.
2. Less sugar, more water.
It's a good idea to avoid added sugar in whatever you eat, yet soda, sports drinks, and energy drinks may be a bigger source than you realize. Sugary drinks have also been tied to heart attacks, gout, and obesity. Stay hydrated with water or, if you miss the fizz and taste, naturally flavored seltzer. Drink at least six to eight glasses of water daily to keep your brain and body working well.
3. Move more, sit less.
That's the physical activity guidelines in a nutshell. While at least 150 minutes a week of moderate exercise is ideal, experts say that any movement is better than nothing. Physical activity has been shown to increase energy, improve concentration, reduce stress, and help you maintain healthy body weight.
4. Get enough rest.
Sleep is often low on the list in our nonstop society, but it's a must for good health. It is important to sleep a minimum of seven to nine hours every night to keep your immune system functioning well and for optimal physical and mental performance.
5. Tame your stress.
Everyone has stress; it's how you react to it that matters. When you often explode in anger, get stomachaches because you're nervous, or have trouble sleeping because you're anxious, it's time to make a change. Find a way to blow off steam, whether that's through exercise, meditation, or laughing with good friends.
6. Wash your hands.
It's one of the easiest and most effective ways to avoid catching whatever contagious bugs are going around. The key is to be thorough: After you lather up with soap, scrub your palms, the backs of your hands, between your fingers, and under your nails for at least 20 seconds. That's about how long it should take you to sing "Happy Birthday" twice.
7. Take baby steps.
It's tempting to overhaul your entire lifestyle at once. But tackling too many health goals at once often backfires because change can be hard. To better your odds of getting -- and staying -- healthier, make a series of small changes and work your way up to a bigger end game. For instance, if you'd like to eat a more nutritious diet, focus on breakfast. Once you get used to that, think about how to improve your lunch menu.
Simple workouts to do at home!
Written by Heide, EmzyWah,'s Rep
The best at-home workouts don’t necessarily require a ton of equipment—or any equipment—other than your own bodyweight. That’s good news for many people who may not have dumbbells, kettlebells, resistance bands, or other equipment at home. Whatever your intended goal of the workout, the list below of the best at-home workouts that require only your body weight has you covered. Try a bunch of these workouts to figure out your favourites!
1. A Lower-Body Workout With Cardio Burnout
This isn’t your regular old leg workout—there are a few exercises in here that we bet you haven’t tried yet, like the runner’s-lunge-to-balance (great for speed and agility) and the corkscrew (a dynamic plank variation that’ll seriously test your core strength). This workout will test your endurance all the way through. And then just when you think you’re done, there’s a cardio burnout at the end that’ll give you one last challenge. You can make it easier or harder by tweaking the amount of rest you take between exercises in the circuit.
2. A 20-Minute HIIT Workout That’s Kinder on Your Joints
Lots of at-home HIIT workouts are chock-full of plyometric moves, which is great for some people, but not the best choice for those who may have some problems with their joints. This HIIT workout, which was created by Equinox group fitness instructor Colleen Conlon, is kinder on the joints than most HIIT workouts, since it includes lower-impact moves like side kick throughs and crab toe touches. There still are some moves that are a little higher impact, like skater hops, so if you’re not sure if this workout would be safe for you, talk to your doctor or physical therapist first.
3. A Full-Body Cardio Challenge
Want an at-home cardio workout that works your whole body? Then you’ll have to give this routine, created by Eisinger, a try. The circuit will cycle through five moves, which work everything from your legs (squat pulse), core (tuck-up), and shoulders (frogger). Once you complete the circuit for your chosen number of rounds, you’ll finish with an AMRAP (as many reps as possible) finisher.
4. A Plank-Based Workout to Light Up Your Core
Yes, you can work your arms with just your bodyweight. And a great way to do that is through variations of the plank, where your shoulders and triceps really put in the work. Created by certified trainer Lita Lewis, this workout will start with skaters to get your blood pumping, and then take you to the floor for the next three plank-based moves: push-up, shoulder tap, and plank forearm reach. The second circuit is heavy on the plank variations too, with the plank jack and forearm plank. You’ll be tasked with holding the plank for a good chunk of time with these moves (since they’re back-to-back-to-back), so if it’s too hard to maintain good form, drop to your knees to make it a bit easier.
5. An Abs Workout That’s Done in 8 Minutes
The good thing about abs workouts is that they’re pretty easy to do at home without any equipment. The not-so-good part? Abs workouts can be super hard, which is why we’re all for one that’s over in eight minutes. With this at-home workout, which was created by Amy Marturana Winderl, C.P.T., you’ll spend 30 seconds on five separate exercises, including dead bug, forearm plank rock, and plank up-down, taking no rest between the moves until the circuit is complete. After three rounds, your abs will definitely be burning.
The Junior and Senior Executive team hope you learnt all about being healthy from this newsletter! For any questions feel free to contact any of us.
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Edited by: Purified & Vibrational