15 min sweat set with Ena
Time for change
A
ccording to Health.org, a health and pharmaceutical resource website, less than 5% of adults in America partake in 30 minutes of exercise daily and only one in three children are physically active every day. Although these statistics are taken from a study made in the USA, and the typical Namibian’s lifestyle may differ significantly, it’s important to measure yourself against those stats because your and your family’s health is important.
We have lived through half of the year 2021 already, and I admit that I haven’t nearly honoured all the good and healthy intentions I had for my body this year. Luckily I’m a pro when it comes to reflecting and I easily get fed up with myself which makes me want to do and be better. I want to encourage you to also flip to a new page and draft your plan for the second half of the year. It’s never too late to make healthier decisions! To help you start, below is a 15-minute sweat session that you can start implementing a couple of times per week. It targets your whole body, and if you are not working up a sweat – add another round! I don’t want anyone to regret not leading a healthier lifestyle earlier.
Full-Body Sweat Session All you need is: • 15 minutes • Water Each exercise = 30 seconds Rest = 1 minute after the 8th exercise Complete the circuit 3 times (and if you are able to, challenge yourself to a 4th round)
Jump in/out with floor touches
1. 2. 3. 4. 5. 6. 7. 8.
Jump in/out with floor touches Plank Superman lifts 6 mountain climbers into 3 push-ups Crossover crunches 2 squat jumps into a 3-pulse squat Side plank combo right Side plank combo left
Turn up the tunes before you work up a sweat and enjoy this exercise! Enjoy doing it for yourself!
Crossover crunches
3 ways to better honour your intentions: 1. Clearly write out in your journal or on a piece of paper (revisit the page regularly) what you want to achieve, implement and/or change 2. Commit to daily doing something that contributes to each point you’ve written – even if it’s small 3. Keep track of progress and celebrate even the small victories! Action begets motivation, not the other way around Shoot me a DM and let me know how it goes @fervent_wellness
Ena holds a BComm degree in Marketing and Business Management, but because of her passion for fitness, she also studied to become a qualified Personal Trainer, working with individuals via online training and coaching. Side plank combo
You can find her on the socials at @fervent_wellness & @enavisagie_8.
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