關於 gentle warm up exercises ，我們在網路上蒐集到這些相關的討論、資訊與評價

Feeling fatigue but want to exercise during pregnancy - isn't that a pickle? This is how I managed:

(i) Start a longer warm-up and see if I feel any better. If I do, all good. If not, just take it easy or do exercises seated or even lying down.
(ii) Eat. I enjoyed snacking before I workout. Apple, bread with peanut butter, cheese. Think healthy, protein with carbs and yummy. That would give you some energy.
(iii) Swim or walk. Gentle swim or stroll with outdoor fresh air always does the trick for me.

In my program I demonstrate and explain exercises which you can perform even when you feel a little lazy or tired. 🤣 DM me for further enquiries!

【#24節氣－清明】是日清明！有無人去掃墓？

#清明
#大哭可以宣洩鬱悶
#排汗有助排濕抗春睏

春暖花開，清明時節萬物生長，清潔而明淨，故稱「清明」。清明不只是一個傳統節日，還是一個節氣！與此同時，清明時節雨水亦較春分多，氣溫也逐漸回升。在春雨綿綿的日子裡，心情特別容易鬱悶，要懂得控制情緒，不要過分抑壓自己，最重要是找方法宣洩，大哭一場也不失為一個好辦法！不想哭，或可出外走走，做做運動，呼吸新鮮空氣，藉著排汗排走體內的濕氣，又可紓緩不快的情緒。飲食原則應祛濕、健脾胃和飲食清淡。

溫馨提示：
1. 每日一杯米水，有助健脾和排走濕氣，對抗春睏。
2. 隨身帶備一把雨傘傍身，以防因淋雨而生病。
3. 出門前記得看看天氣預告，以免雨水把心愛的一雙鞋毀掉。
4. 鼻敏感情況如有加重，可泡一杯五指毛桃茶有助紓緩不適。

五指毛桃茶：
五指毛桃10克、北芪10克，煮30分鐘，連渣倒進保溫瓶，反覆沖泡至味淡。

Clear and Bright (Qing Ming) Solar Term
During Qing Ming, everything grows as it warms up. It is not only a traditional holiday but also a solar term. During qing ming, there will be more rain and the weather continues to warm up. During this spring rainy season, it is easy to become depressed so it is important to control our emotions and do not over stress and be sure to find ways to relieve your stress, even if it means to just cry it out. Alternatively, you can also go out for a walk, do some exercises and breathe in fresh air to help your body excrete dampness and relieve the negative moods. Your diet should be focused on dispelling dampness strengthening the spleen and stomach and keep it lighter overall.
Gentle reminders:
1. Have a cup of rice water daily to strengthen the spleen and dispel dampness to fight spring fatigue.
2. Bring an umbrella out with you to avoid getting rained on and getting sick.
3. Remember to check the weather report before heading out as rain may ruin your favourite pair of shoes.
4. If your nasal allergies get worse, have a cup of hairy fig root tea to relieve the discomfort.
Hairy fig root tea:
10g hairy fig root, 10g Astragalus Root, cook for 30 minutes. Pour all contents into thermos and tea can be rebrewed until flavor weakens.
✓ rice water, millet, wheat, five grains, coarse grains, Chinese yam, dark green vegetables, bananas
X overly acidic, oily, stimulating and heavy foods

【24節氣－小寒】是日小寒

#有點溫暖的小寒
#小寒
#二十四節氣中的第二十三個節氣

今天是小寒，天氣乾燥且日漸轉冷。雖然還沒正式感覺到嚴寒，但也是大自然給我們一個預先的提醒吧。（下星期二天氣會顯著轉涼！）大家要注意保暖，尤其是對頭、頸及腳部等易受涼的部位。這節氣應養腎防寒及早睡晚起，適宜多做較靜態的活動。日常飲食中應配合體質，適量進食偏溫的食物以抵禦即將轉涼的天氣。脾胃虛弱者宜飲用米水以健脾胃，建議在米水中加入黨參一齊煮，能為身體補補氣，脾胃好自然能強身防病。

溫馨提示：
1. 冬季宜靜，終於有藉口偷懶不做運動
2. 減少進食壽司、沙律等寒涼生冷食物
3. 周末就賴個床，好好享受一下被窩的溫暖
4. 家裡要穿拖鞋，避免雙腳直接接觸地面

溫熱食物：炒米水、車厘子、韭菜、南瓜、栗子、辣椒等。
養腎食物：黑豆、黑芝麻、黑米、核桃、枸杞等。

Minor cold solar term
Today is minor cold and it’s becoming dryer and cooler. You may not feel the actual wintery cold but nature is giving us a warning. (It will actually be quite cold next Tuesday!) Remember to keep warm especially with your head, neck and feet. During this solar term, it is best to nourish the kidneys, sleep early and wake up later, and do exercises that are less active. Your diet choices should be made based on your body constitution, appropriately eat warm-natured foods to fight the cold during this cool season. Those with weak spleen and stomach should drink rice water to strengthen the spleen and stomach. We suggest adding codonopsis to the rice water to replenish qi. Healthy spleen and stomach should help to increase immunity.

Gentle reminders:
1. It is suitable to be less active, finally an excuse not to exercise
2. Reduce consumption of raw and cold foods such as salad and sushi
3. Sleep in on the weekend to stay warm and cozy
4. Wear slippers at home to prevent touching the cold floor with your bare feet

Warm-natured foods: fried rice, cherries, chives, pumpkin, chestnut, peppers
Foods to nourish the kidney: black beans, black sesame, black rice, walnuts, wolfberries

Long & Lean Calf Exercises (No Weights!) | Joanna Soh
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

I used to be extremely self conscious about my calves because they appear bulky and they are the muscles we tend to neglect as well. Over the years, I've incorporate a lot more jump-based exercises which helped to improve the appearance of my calves, making them long and lean.

These are 6 exercises I do regularly!! Add them into your fitness routine. Your calves will be on fire and if you keep them consistent, you will see results! You can even do these workout as your cardio or warm-up.

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

Interval: 45secs Workout 15secs Rest
Sets: 2 (advance, aim for 3 - 4 sets)
Rest: 60 secs in between circuits
Total Workout Time: 12 mins

Exercises:
1) Jumping Rope
2) In & Out Steps
3) Shuffle
4) Squat Jump
5) Single Leg Calf Raises
6) Downward Walking Dog

________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-

Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Beginner Low Impact Overweight Cardio: https://youtu.be/f4ploouAfWI
How to Use Basic Gym Equipment: https://youtu.be/MBM5XN-PE7s
How to Perform Proper Warm-up & Cool Down: https://youtu.be/3gdyXUlp6-A
8-Minute Low Impact Chair Exercises: https://youtu.be/245OcCk8hIk

So much fun, because I got to film with my mum!!! Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

No matter what age you're at, it's never too late to get active and look after your well-being. I've created a series of really simple and easy to follow beginner exercises for those of you who are 50 and above.

Do you know that after the age of 30, you start to lose 3 - 5% of muscle mass every decade if you're physically inactive? That can lead to weight gain, and a lot of other health issues as you age.

Strength training is an extremely important aspect of your well being as it helps to main muscles mass, strength your bones, protect your joints and prevent any unwanted injuries.


Repetitions: 12 - 15 each exercise
Sets: 2 - 3
Total Workout Time: 20 - 30 mins
Equipment: One pair of medium weight dumbbells, 3 - 5kgs each
Estimated Calories Burned: 150 - 200 Cals

EXERCISES
1) Squat to Chair
2) Seated Overhead Press
3) Tricep Extensions
4) Bird Dog
5) Modified Push-up
6) Hip Bridge
7) Dead Bug
8) Plank

________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-

Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Never skip your warm up or cool down!! It's important to prep your body to perform better and to avoid any unwanted injuries.

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________


Perform each exercise for 30 seconds.

WARM UP
1) Jog on the Spot
2) Jumping Jacks
3) High Knees
4) Butt Kicks
5) Cross Kicks
6) Squats
7) Lunge with Overhead Reach
8) Groiners
9) Inchworm


COOL DOWN
1) Child's Pose
2) Cobra
3) Downward Dog
4) Hip Flexor Stretch
5) Glute Stretch
6) Spinal Twist
7) Side Hamstring Stretch
8) Shoulder Stretch
9) Overhead Tricep Stretch


________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-

Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm