Top Ten Mobility and Strength home Excercises

Here are my top ten functional movements that can help all of us stay active even when stuck at home.

1. Standing on one leg. core balance
2. Standing up from a chair or the floor without using your hands. legs, gluts and core.
3. Carry two bags of shopping up stairs. legs, gluts, core and shoulders, back.
4. Hold a 1.5lt bottle of water out in front of you. how long can you last! chest and shoulders.
5. Front and side Plank. core, shoulders, gluts, back.
6. Backwards Lunge. gluts and legs.
7. Side lunge. upper leg ab/adductors
8. Tricep Dips between two chairs.
9. Leg Lift. find a corner worktop in the kitchen. with hands on each worktop and your bum in the corner raise your body, shoulders chest and triceps. and now lift legs together. lower core and hip flexors.
10. the classic Push Up. if you can't manage one try it from your knees.

Good luck!

November New-s

Now autumn is around us the warm layers for the trail rides and wet weather gear must come out.

lots of storms this week but managed to get a few runs in a swim and of course a ride.
remember great time to work on intensity as the evenings are darker too so less day light hours.

Here are some highlights from the week. from a glass classroom to an upside down boat-church!

Also Hi Pro Nutrition in the UK sent me a vegan friendly peanut butter that hits Sainsbury Nov 12th. rrp £2.99. natural protein, taste good too.

Top read this month is Diet Myth by Tim Spector, no Bond connection. Find out how your microbes control you! 

More new things. local hydro charge station for mobile phones in the street. Murcia, Spain. mine didn't fit, but great idea. And new urban bike shop in Lleida, Cataloña. Bill Bikes. Bici-lleida. Cleaver name.