Healthy Body, Healthy Mind Part Two!

To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind, he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.

Buddha

Hi Everyone, I hope you’re continuing to stay well and safe! I’m sure for most people it’s been another week of staring at the same four walls or screaming at the kids/husband/parents!! Well, it’s another week down, another week closer to normality, whatever that’s going to look like in the new world order. If you’ve been here before, you’ll know I’m not political at all however, at the risk of upsetting my US friends…… WAKE UP!!! Injecting disinfectant, WTF!

I read a lovely piece on Salon, a kind of bloggy, magaziney, conversationy thing actually based in the US at the beginning of the month. The article, written by Chauncey Devega, talked about the Dunning-Kruger effect which essentially is a term that describes a psychological phenomenon in which stupid people do not know that they are in fact stupid. The article begins;

"The Dunning-Kruger effect manifests in the form of the drunk at the bar who weighs in on every conversation with unwanted advice, the online troll who monopolizes comment sections, or the person who reads one book (or perhaps the introduction) and then acts like an authority on the subject.

Visionary science-fiction writer Isaac Asimov signalled to the Dunning-Kruger effect with his famous observation in 1980: "There is a cult of ignorance in the United States, and there has always been. The strain of anti-intellectualism has been a constant thread winding its way through our political and cultural life, nurtured by the false notion that democracy means that 'my ignorance is just as good as your knowledge."

Donald Trump is the Dunning-Kruger president of the United States. Isn’t it about time you called it a day on the Tiny-Fingered, Cheeto-Faced, Ferret-Wearing Shitgibbon?

Anyway, political bit over. I had some really positive feedback on last weeks post about exercising at home, so much so, here’s another three little gems you can easily do on your living room floor which has now been cleared for your Zoom Zumba classes.

Lateral Lunge

Muscles it Targets: glutes, quads and core

How Many Reps: 15-20 reps, 2-3 times

How to do it:

Start by standing tall with your feet parallel and shoulder-width apart.
If you’re using a water bottle or dumbbell hold this at your chest, keeping your weight on your heels.
Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90 degrees, keeping your trailing leg straight.
Push back up and return to the starting position.

Quick Tip – Make sure you keep your back straight throughout to maintain good form!

Dumbbell Pullover

Muscles it Targets: triceps, abdominals and chest

How Many Reps: 10 reps, 3 times

How to do it:

Lay on the floor with your knees bent and feet flat on the floor.
Grasp the weight with both hands and hold it straight over your chest with a slight bend in your arms.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Quick Tip – Try to keep your back pushed into the floor throughout so you also work your core

Plank Row

Muscles it Targets: strengthens abdominals, your spine, back and improves posture

How Many Reps: 1 minute or 5 reps per side

How to do it:

Start lying on your stomach on the ground.
Place your hands on the floor, shoulder width apart, tuck your toes under with your feet hip width apart behind you.
Draw your belly button towards your spine.
Gaze ahead of your hands so spine remains long.
Lift one hand off of the floor, bend the elbow 90 degrees and hold for 2-3 seconds before putting your hand back down and alternating on the other hand.

Quick Tip – Try not to allow your torso to rotate to one side or the other as you change arms.

Okay, I hope that gives you a little more variety! Good luck and see you next week, hopefully!