WALKING FOR MENTAL AND PHYSICAL HEALTH

A good walk can do wonders for your mental wellbeing. -Being active has a whole range of benefits when it comes to mental wellbeing. -It improves self-esteem, mood and sleep quality, and it reduces stress, anxiety and fatigue.-I love getting out there with nature.-Walking is my therapy. ❤️

Posted by Paula Santos Fitness on Sunday, 27 January 2019

A good walk can do wonders for your mental wellbeing.

Being active has a whole range of benefits when it comes to mental wellbeing.

It improves self-esteem, mood and sleep quality, and it reduces stress, anxiety and fatigue.

I love getting out there with nature.

Walking is my therapy. ❤️

 

ABS WORKOUT

 

Here’s an abs workout just for you. 🤗

You can modify any of the plank exercises by placing your knees on the floor.

Make sure you keep those lower abs engaged (your transverse) throughout the workout in order to protect that lower back.

I like to use timings for my abs. You can do each exercise for 30-60 secs depending on your fitness level. You can repeat the whole circuit 2-4 times, or even just once if you’re short on time and need some effective exercises for your abs.

Have fun! 💪🏻💪🏻

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Music: Outside

Musician: @iksonofficial

Glutes and Legs Workout

Here’s a simple glutes and legs workout you can do at home.

Start with 2 sets and increase your way to 4 sets eventually. You can do 12-20 repetitions of these lower body exercises. Start on the lower end and work your way up to 20.

Love some booty exercises! ❤️ Do you? Will you try these? 🤗

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Music: That Day
Musician: Jef

The Fears We Don’t Face

 

Does fear stop you from achieving the things you want and from being the best you can be?

It took me a very long time to actually start using social media for my fitness business. I had so many excuses! I was scared of being judged or criticised. And that fear meant I was missing out on helping and reaching more people. I used to think I couldn’t possibly be on Instagram because I did not look like most of the other fitness women I used to see on my feed. I never wear make-up, my hair is never done, I’m terrible at posing… but so what? It’s me! That’s who I am. I’m sure I’m not everyone’s cup of tea, but with the same token, I’m sure a lot of people can relate to me and like me for who I am.

What stops you from moving forward? What are you scared of?

We might be scared of leaving a toxic relationship, or a job that’s making us miserable… or making a move… or even public speaking, or social situations. We need to face our fears in order to achieve freedom.

Sometimes we don’t even realise our fears are holding us back. I’ll give you a simple example. Every time I launch something new, I get so many enquiries of women trying to decide if they should try and whether it’s right for them. The questions are generally, what if? What if the exercises are too hard? What if I don’t like the food? What if I’m not fit enough? People are just scared of trying new things and scared of failing. Most worryingly, scared of tweaking things and making the changes required to suit their lifestyles and still make it work for themselves. ‘All or nothing’ mentality. It’s time we stop being scared of not being perfect. What if you enrolled in one of my programmes and followed 50% or 60% of it? You still would have gained a lot more from it than by doing absolutely nothing. You would have always learned something and you would definitely be getting closer to your goals. A lot closer than by sitting doing nothing. Don’t you agree?

So stop overcomplicating life. Don’t let your fear of what could happen, make nothing happen. If anything, you can always find a new journey, a new thing to try, a new adventure.

“Everything you want is on the other side of fear”. (Jack Canfield)

Online Kickstart Fat Loss

 

Starting 14th of January! 🤗

KICKSTART FAT LOSS 7 DAY SPRINTER!

If you are looking for some motivation to get you started and you need guidance and protocol to get you going again, this could be what you are looking for. 🤗

So, what does my 7 day Kickstart Fat Loss Programme include?

👉🏻Weight loss, wellness and fitness-boosting in minimal time!
👉🏻7 day Kick Start Protocol including carb cycling and intermittent fasting all in one 7 day plan.
👉🏻7 home workouts taught by me – Including Tabata, Accumulator, Hong Kong Workout, Super Stability, EMOTM and MORE!
👉🏻All delivered quickly and easily in a Facebook group.
👉🏻7 instructional videos.
👉🏻Community support and motivation through my exclusive Kickstart Fat Loss Facebook group, where I’ll be present daily.
👉🏻Expertise. Since 2003 I have run sessions and health groups and have had some amazing success. This is the first time I will run a shorter online programme to get you kickstarted and I’d love for you to take part.

What are you waiting for? Let’s do this!

If you need a KICKSTART to get your fitness and nutrition back on track, join me on my new 7 day KickStart Fat Loss Sprinter Online programme.

Just click the link below to secure your place. What do you have to lose?

http://paulasantosfitness.com/kickstart-fat-loss-project-2/

This is going to be great. I can’t wait to help you get started! This 7 day programme is just the breath of fresh air you need to re-invigorate and energise you. Let’s start the new year on a high!

Let me know if you have any questions. ❤️

Tomorrow Is Your First Blank Page

 

Have you set your goals for 2019? 🤗

Have you actually sat down with pen and paper and thought about what it is that you want to achieve in the new year? Where is it that you want to get? What are your goals for mind, body and spirit?

If you haven’t done it yet, do it now. Sit down and really think about it. Get all your thoughts down into paper and then write a list of all your goals for 2019. 📝

Writing them down can be very powerful. It will help you focus on what it is that you actually want to achieve and it will make your goals real, as they will no longer just be thoughts in your head.

Make sure to make those goals specific. Don’t just write ‘I’m going to be healthier’. Write how you’re going to do that. ‘I’m going to start fitting in a minimum of 10 minutes of activity every single day. I will drink 2 litres of water a day. I will aim for 10,000 every day. I will cut down on sugar by limiting it to the weekend.’ Etc.

Remember to add your ‘soul feeding goals’. Those goals that will make you and your soul sing. Maybe it’s a course, seminar, or workshop you’ve been wanting to do for a while. Books you’ve been wanting to get your hands on. That spa day you’ve been dreaming of. Making time for special friends. A trip…

Once you’ve written everything down, stick that paper on a prominent place in your home so you can be reminded every day.

Finally, and most importantly, make those goals happen! Works towards achieving them! Feel the energy and the excitement every time you read them. 😀

Writing them down and sticking them on the wall won’t work unless YOU work! Go out there and work on the life you want to have, on the goals you want to achieve. Work on finding the happier you! Find time for self-development. Stop making excuses and get going! Take responsibility for your actions and make 2019 an amazing year for you.

The power is in your hands! 💪🏻💪🏻💪🏻

Tell me about your new year’s resolutions. I’d love to hear about them. Let’s make it real. ❤️

Paula… do my workouts for me

 

I’m going to tell it to you straight.

You know I’m a fan of tough love. 💪🏻❤️ So here it goes.

You want the results, but you don’t want to put in the work? You want the body you always dreamed of, but working out isn’t for you? You want to lose some weight, but you want to keep eating mindlessly? You want to feel alive, full of energy, revitalised, but you want to carry on eating junk and do zero activity? 🙄

I’m sorry. We don’t live in fantasy land and I do not have a magic wand.

I can’t do your workouts for you, so that you achieve that toned body you’ve been dreaming of and I can’t eat a nutritious, balanced, colourful diet for you so that you feel amazing and invigorated.

However, I already do that for myself! And let me tell you… I feel great!

If you want the results, you have to put in the work. It’s as simple as that!

There’s is absolutely no point just sitting there wishing you could do this and that.

Let me break it to you… THERE IS NO MAGIC! 😮

There is no magic tea, coffee, shake, socks, tights, pills! (yep, I saw some fat loss socks and weight loss tights advertised the other day…)

It’s as simple as you getting up and getting active and taking responsibility for what you put into your body.

Do yourself a favour and stop looking for that quick fix and for the next fad diet. Stop looking for other people, or other things to do all the work for you.

Start thinking logically and make lifelong sustainable changes. No magic. Just working on yourself, your health, your fitness, your mindset. No bells and whistles needed. Just a strong dose of reality, commitment, responsibility and self-love.

Love yourself enough to make a change! ❤️

You can do this! 💪🏻

Remember, I’m always here if you need the guidance, motivation and accountability to get you going. However, I will not do the work for you! That’s your job. 😀

If you want to join us for our new year Kickstart Online Group programme, or instead need a one-on-one online coaching service, just reach out. For the group programme you can click the link below. I love helping women improve their lives with the power of health & fitness. Let’s do this! 💪🏻💪🏻❤️❤️🤗🤗😘

https://app.moonclerk.com/pay/5ztzbwta7wn

7 Day Online Kickstart Fat Loss Programme

 

I am so excited! I have great news! 😃

As you know I have been working on some online fitness projects for the new year. You can expect a few group online programmes to be released throughout 2019. I am buzzing! It’s taken me a while to get these ready, as I wanted you to get as much from them as possible.

I’ll be releasing them one by one and my first Group Online Programme is going to be… (drum roll please!)

KICKSTART FAT LOSS 7 DAY SPRINTER!

YEY!!!!!!

If you are looking for some motivation to get you started and you need guidance and protocol to get you going again, this could be what you are looking for. 🤗

So, what does my 7 day Kickstart Fat Loss Programme include?

👉🏻Weight loss, wellness and fitness-boosting in minimal time!
👉🏻7 day Kick Start Protocol including carb cycling and intermittent fasting all in one 7 day plan.
👉🏻7 home workouts taught by me – Including Tabata, Accumulator, Hong Kong Workout, Super Stability, EMOTM and MORE!
👉🏻All delivered quickly and easily in a Facebook group.
👉🏻7 instructional videos.
👉🏻Community support and motivation through my exclusive Kickstart Fat Loss Facebook group.
👉🏻Expertise. Since 2003 I have run sessions and health groups and have had some amazing success. This is the first time I will run a shorter online programme to get you kickstarted and I’d love for you to take part.

What are you waiting for? Let’s do this!

If you need a KICKSTART to get your fitness and nutrition back on track, join me on my new 7 day KickStart Fat Loss Sprinter Online programme.

We’ll be starting on the 14th of January 2019!

Just click the link to secure your place. What do you have to lose?

You can buy now for the special launch price of £27! Price will increase to £37.

https://app.moonclerk.com/pay/5ztzbwta7wn

This is going to be great. I can’t wait to help you get started in the new year. This 7 day programme is just the breath of fresh air you need to re-invigorate and energise you. Let’s start the new year on a high!

Let me know if you have any questions. ❤️

Paper Plate Workout

 

Yes, you read right! Paper plates! They’re great. 🤗

Here’s a quick workout you can do at home.

You can do 12-15 reps for the standing exercises and 8-12 reps for the floor ones. Perform each exercise with control. 2-4 sets depending on your level.

If you’re short on time, you can also set a timer and do each exercise for 30-60 seconds. Nice and quick!

If you don’t have paper plates you can try anything that will slide on your floor. A small towel or socks will work well too. If however, you have carpet the plates are fantastic, but you can also try some Tupperware lids.

Will you give these a go? 😃


Ps: the chopped head on some of the frames is courtesy of my daughter. She helped me film today. 😬Lovely! ❤️

Quick & Easy Resistance Band Workout

 

Here’s the resistance band workout I promised.

Resistance bands are so versatile and you can literally carry them everywhere.

In this quick workout, I target pretty much the whole body.

Do 8-12 repetitions of each exercise, or if you prefer set a timer and do each for 20-40 seconds. You can do 2-4 sets depending on how challenging you find it. Make sure you choose the right colour band. One that challenges you.

You can do these at home, in the park, at the gym, at the office… anywhere!

Will you try these?
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Music: For Love
Musician: Jef