BOOK REVIEW: TWO MINUTE MOVES
Recently I was given Lizzy Williamson’s latest book ‘Two Minute Moves’. Being a frequent exerciser and at times probably an over exerciser, I was keen to understand Lizzy’s philosophy on just doing Two Minutes a day to get your body moving.
Yet what I learnt through Lizzy’s book actually goes way beyond exercise – her philosophy is something that we can practise in all elements of life and something that well aligns with my own philosophy in nutrition and health.
And that is… you don’t need to overhaul everything all at once to make change to your health – physical, biochemical, mental and emotional. Rather, just doing a little bit each day will do wonders. This ‘little’ bit can be just two minutes.
Two minutes of breathing deeply, two minutes of standing at your kitchen bench doing squats and push ups, two minutes to pop an egg on the stove where once you hadn’t been nourishing yourself with brekky. Two minutes each day, slowly building, nothing too dramatic. Two minutes.
This I love.
I’ve done my qualifications in fitness and training and in the past worked as a personal trainer, to get out and exercise isn’t something I need massive amounts of motivation on, however, I do need a stack more motivation for the likes of stretching, yoga, and most recently two minutes more each day to tap into my feminine energy. All of this impacts my own health and the two minute philosophy Lizzy speaks of, I feel is something that I most certainly, and we can all do with in our lives.
I spoke with Lizzy about some of her favourite moves to get moving when you’re at the kitchen bench – one of my more common locations to be situated. Read on…
3 EXERCISES TO DO WITHOUT EVER LEAVING YOUR HOME (OR KITCHEN!)
“The kitchen bench reminds me of the place I spent years of my childhood: the ballet barre. Many of us spend a fair bit of time in the kitchen so it’s the perfect place to bust-through all those excuses we tell ourselves of why we can’t exercise. You know the ones – ‘I don’t have the time to get to the gym’ or ‘it’s too hot/cold/rainy/dark to go outside’ and so on. Aside from it’s convenience, there are many benefits to using a bench while you move: it’s much easier on your joints to do push-ups when you’re elevated, the bench provides balance, and you can get deeper into squats when you’ve got something to hold on to. It’s also hard to beat the fast burn that comes from barre work. You may never have entered a dance studio in your life, but if you have a kitchen bench, then you have a ‘ballet barre’ and you can train like a dancer.
I do these moves when I’m blending a green smoothie, waiting for the kettle to boil, or have something boiling on the stove. A couple of minutes might not seem like much but all those little moments where you boost the oxygen flowing to your muscles (creating more energy), burn energy (increasing metabolism), clear glucose (reducing risk of disease) and strengthen your bones (reducing risk of osteoporosis) add up to real differences and could add years to your life.
These moves are also great when you’re feeling a bit down or lacking in energy. There’s nothing like a push-up to make you feel empowered and strong (I swear it also gives you a natural chest lift). Combine it with a squat to heel raise and you will feel like your whole body has been worked in the space of two minutes. Then finish off with some high intensity bench jumps to get a hit of endorphins, improve your fitness and let off some steam.
Ideally you’ll do this workout three times through, but don’t beat yourself up if once or twice is all you can manage. Always remember, something is so much better than nothing!”
PUSH-UP X 10
Hands on the bench, legs behind with body in a plank position.
1. Bend both arms, taking the chest and entire body down towards the bench.
2. Pulling up with your tummy muscles first, bring your body back to the starting position.
SQUATS TO HEEL RAISES X 10
Lightly hold onto the bench. 1. Bend your knees and push your bottom back, imagining you are sit- ting down in a chair that’s a fair way behind you. Your weight should be back in your heels. 2. Slightly tuck your tailbone area under to bring you straight up to standing with both heels off the ground.
BENCH JUMPS X 20
Put your hands on the bench and lean your weight onto it. 1. Keep holding onto the bench and jump your knees up towards your chest (avoiding the bench of course!) 2. Land back on the floor with both feet together as softly as you can.
‘Two Minute Moves’, by Lizzy Williamson is available via Booktopia and book retailers nationally.