7-Day Fit Challenge From the Editors of Gazette du Bon Ton
With social distancing remaining to be part of our lives for unknown period of time, we thought it would be great to share with you some of the routine things we do as part of staying at home. One of those is exercising and staying active. Since you can’t find an excuse to not being able to make it to the gym or yoga/pilates class now, how about challenging yourself, like we did, to a 7-day Fit challenge. Instead of sitting on that couch eating chips and watch TV, set a goal to tone those muscles. Thank us and fitness guru Holly Dolke at the end of the 7 -day challenge. Let’s begin.
1. First, warm up with 1 minute Jumping Jacks
2. Squats ( 1 minute)
3. Plies Knee Pulses ( 1 minute)
4. Lunge Slider ( 1 minute, 30 seconds each leg)
5. Leg Pulses ( 1 minute, 30 seconds each leg)
6. Next up Bridges ( 1 minute)
7. Leg lift, Tap + Drop ( 1 minute, 30-seconds each leg )
8. Bicycle Pulses (10 each)
9. Mountain climbers ( x20 )
10. Straight Leg crunches (x20)
Heel touchers (1 minute)
Congratulations! 11 minutes of your day and you’re on your way to toned body and good energy. Repeat these exercises every day for 7 days and you will start seeing an improvement.
Energy gymnastics to help you look and feel younger
A few simple exercises that take about 5 minutes.
What is energy gymnastics? It is a few simple exercises that take about 5 minutes. They can be done while relaxing in bed or while standing up. There is one thing they cannot be and that is to be underestimated.
There is a legend that everyone who does it in 5 quick minutes is able to perform miracles, and if done regularly might even make you look younger.
Energy gymnastics allows you to dump energy debris and open channels for fresh energy. This gymnastics allows to increase the coefficient of emotional intelligence. It is used by many healers to restore energy balance, improve the performance of all organs and systems.
Diagnostic instruments capable of measuring the energy field of a person and the color of his aura, show changes immediately after performing these exercises. The contours of the aura are aligned embracing evenly the whole body and acquire white-blue colors.
Those who do these exercises daily have the ability to self-heal.
Exercise 1. Circular rotation with feet feet 4 times in both directions.
Exercise 2. Circular rotation of the legs with bent knees 4 times in both directions.
Exercise 3. Circular rotation of the hip joint, alternate right and left 4 times in both directions.
Exercise 4. Lift up the buttocks, perform rotational movements of the pelvis 4 times in different directions.
Exercise 5. Rotational movements with the brushes of both hands forwards and backwards 4 times.
Exercise 6. Rotational movements of the elbow joints of both arms forward and back 4 times.
Exercise 7. Rotational movements of the humeral joints of both arms forward and back 4 times.
Exercise 8. Having risen on the elbows, perform head inclinations 4 times forward-backward, then circular head rotation on and counter-clockwise also 4 times.
Exercise 9. Rotational movements with eyes 4 times forward-back and also in and counter-clockwise.
Exercise 10. Lift above the bed, provided that it is quite stiff, leaning on the feet and shoulder blades, the legs are bent at the knees, we make progressive alternating movements with one of our knees, as if we are moving forward, hands on the pillow under the head. There is a twisting of the spine and vertebrae in place from the lumbar to the cervical spine.
If we are standing up, then these exercises are performed on slightly bent knees, located toes slightly inward, at shoulder level.
At the end of the energy gymnastics, rub your hands and feet - stop on the foot, rub your ears and wrists.
Energy gymnastics is best done when you are most comfortable. Gradually getting used to, you will feel better and better, younger and more cheerful!
Text Irina Zamanin
Health and Wellness with WAYOFGRAY
A healthy lifestyle is NOT society’s standards, body shaming, fads or quick fixes. It’s NOT about hating exercise, hating food or hating yourself. Hating yourself sucks and it’s bad for you.
Meet Sophie Gray! She is an RHN Holistic Nutritionist & Certified Personal and a President and CEO of WayofGray. “Way of Gray’s programs offer tools and resources to start a positive conversation with your body. Food is not the enemy and exercise should be fun. It’s time to be proud of yourself and love yourself", says Sophie.
If you are looking for a killer workout, delicious recipe, or a pick me up, WayofGray has you covered with programs featuring full-length exercise videos and nutritional guides with 7-day meal plans.
The premise of WayofGray is simple: cut through the gray areas of health and wellness and make healthy living sustainable for everyone. I know how badly you want to see results without having to spend long hours in the gym, and I understand the confusion you feel when it comes to what you should and shouldn’t be eating.
WayofGray started as a simple Instagram page focused on self-development, but it has quickly grown into a community where like-minded health enthusiasts can reach common ground.
We got to ask Sophie a few questions.
J: How did you get started with healthy eating and fitness?
SG: I first took an interest in working out and eating well when I wanted to professional model. Luckily for me, my high school had a full time personal trainer in the gym and by spending time with him, I was swayed away from modeling and took an interest in healthy living - beyond my physical appearance. Upon graduating I took a personal training course and went to college for nutrition! During all of that I started Way of Gray and wanted to inspire others to take an interest in healthy living because they care about themselves, not because they want to simply look a certain away!
J: What is the number one thing that keeps you motivated?
SG: I want to be happy and healthy – and for me, eating well and exercising is how I can do that. When I eat clean and workout I notice a huge improvement in my mood, and for me, that is all the motivation I need! I always recommend people take note of the benefits of this way of living away from weight loss. There are so many benefits to reap – and happiness is the most motivating one!
J: What is your training routine like, and what does it involve?
SG: I work out 4 times a week for around 30 to 45 minutes. I do all body weight exercises and do workouts that focus on my full body! My programs found on Wayofgray.com feature the exact workouts I do!
J: What are some of the other writers, artists, models and fitness leaders that have inspired you?Is there a key diet or training tips that you adhere to?
SG: I am truly inspired by any celebrity, models, and fitness leaders who promote and encourage self-love beyond ones physical appearance – and ones who talk about real topics. Individuals like Rachel Brathen (Yoga Girl on Instagram) Cameron Diaz, and Gigi Hadid.
J: What’s a day-in-the-life for Sophie Gray like? Give us a run-down of how you eat, train and move on a regular day.
SG: I wake up each morning, cuddle my pup for 10 minutes, blend up my favorite smoothie (the recipe can be found here: RECIPE then head to the gym. After that I get a day of work in, then my man and I walk our pups, make a healthy dinner and then watch a movie! My schedule isn’t anything special – and to be honest, my life doesn’t revolve around exercise or food, and that’s exactly what Way of Gray is about. I don’t want to turn anyone into gym rats or the cleanest eaters. I simply want to inspire them to make time for exercise and to eat an abundance of whole foods!
J: You seem really confident in your body—what advice do you have for women who want that for themselves?
SG: Happiness isn’t depending on your waist or the size of your jeans. I think a lot of the time women believe that in order to be happy, they have to look a certain way. But that’s not the case at all! You can be happy now – and then you can allow that happiness, and appreciation for how wonderful life is to inspire you to improve your health. The Way of Gray lifestyle is about adopting a healthy lifestyle because you love yourself, not because you hate yourself!
Sophie also has her sights set on YouTube with a series health and wellness clips that take a “real girl” approach to one’s well-being. Offering THREE brand new clips each week, Sophie makes it clear
www.youtube.com/wayofgraynation
And check out a preview of her eBook here:
http://www.wayofgray.com/wp-content/uploads/2015/08/Preview_Book_Way_of_Gray.pdf
Way of Gray’s programs offer tools and resources to start a positive conversation with your body. Food is not the enemy and exercise should be fun. It’s time to be proud of yourself. Love yourself.
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