The Cotswold School Wellness Day 2023

Here you will find some ideas to help take your 2023 Wellness plans forward

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Guide to Workouts

Below you will find a complete workout pack. Start with the low impact warm up or spend five minutes or so brisk walking, marching or doing some of your top dance moves to a couple of your favourite party tracks.

Next, move on to the simple band workout which is explained in the video but once you have the hang of it, you can work through it at your own pace. You could set up a workout timer (such as Tabata Pro) to time each exercise and rest interval.

The dead bug move is a great stomach and back strengthener which is fully explained in the video and can be done at your own pace once you are familiar with it.

Round off with a stretch for the major muscle groups.

For variety and progression:

A workout timer (such as Tabata Pro) can help to vary your sessions. To make a workout easier, increase the amount of rest time you have in between each exercise, or between each set of exercises. To make it harder, reduce your rest time and/or increase the length of time you spend on the exercise to do more repetitions. You could also replace the resistance band with a pair of hand weights.

To find something more challenging, take a look at this six exercise interval workout which is a mix of resistance and aerobic moves. Get to know the moves from the video then work through them for a second or third round.

Workouts:

Zero impact warmup

Band workout

Core worker

Stretch

Exercise Library

Here you will find videos explaining good technique for the squat and the lunge.

The Squat:

The Forward Lunge:

Wellness through nutrition

Useful nutritional resources including recipes can be found by following these links:

The Mediterranean Diet in summary:
What is the Mediterranean Diet?

Excellent resources from the Zoe Health Study giving lots of science-based information about health and nutrition:
How does physical activity benefit your health?
Why am I gaining weight?

If you are thinking about starting the year with some dietary changes, Dr Saira Hameed’s book, “The Full Diet” has some tasty recipes and approaches for eating patterns that are in keeping with healthy dietary practice. The book itself contains sustainable changes for anyone looking to lose weight, but the good habits described could apply equally well to maintenance. Try before you buy, here are a few tasters:
The Full Diet by Dr Saira Hameed: Recipes