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Cycle Specific Workout
As a keen cyclist for my entire life, I can attest to just how effective regular bike riding is, as a way to improve and maintain good health – especially aerobic fitness, but also for building leg strength, and for toning muscles of the core and upper body. An all over approach however, incorporating cycle
Freedom on 2 wheels (Part 2)
Riding a bike has been in my blood ever since I could stand up – more than 40 years in fact! Recently, after a few years of sporadic cycling (my focus was firmly on the Oxfam Trailwalker challenge), I have had a renewed enthusiasm for riding. In this article, I share some of my earliest
Freedom on 2 wheels (Part 1)
I have always had a love of cycling – for me it is truly freedom on 2 wheels! Recently, and with the realisation that I have been riding a bike for more than 40 years (slightly scary), I have been thinking about how this journey started for me and what keeps my bike wheels turning
From Facebook...
Welcome to 🍏WELLNESS WEDNESDAY🍏
Where I share health & lifestyle tips for busy parents 👌🏻
This week ⤵️
My tip is to strengthen your upper back muscles and improve your posture with the (Dumbbell) BENT OVER ROW 💪🏼
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MUSCLES used: trapezius, rhomboids, latissimus dorsi, posterior deltoids, biceps.
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Technique tips:
STANCE: feet hip width apart, bend from the hips, knees slightly bent.
FLAT BACK: keep a straight back - keep your eyes focused on floor slightly infront of, of feet, to maintain neutral neck and spine
STAY STILL: keep core engaged (draw in belly button) and try not to move torso at all
SQUEEZE shoulder blades together at top of each rep (hold for 2-3 seconds)
BREATHE out as lift weight, and in as you lower back down
SLOW & CONTROLLED
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AVOID 💥 rounding shoulders and upper back, tipping over too low, bending wrists, lifting/ lowering weight too quickly, and going too heavy!
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For a personalised SMART program (specific, measurable, achievable, realistic and time-framed) comment below or send me a PM 👏😁
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Next week’s tip ➡️ to focus your thoughts on the good things in life and keep a daily journal 😉
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#wellnesswednesdaywithnick
#bentoverrow #nickellsonhh #holistichealth #smallstepsbigdifference
Learn from someone who knows!
I know exactly what life as a busy parent is like! As well as running a health and wellness business, I have two young children. Life can feel like a real juggle at times, searching for balance and good health.
Holistic lifestyle coach