Improve your physical and mental health with The Sparkle Coach

Vlogger, author and podcaster Sophie Mei Lan shares workout and attitude tips to help during lockdown...

Wednesday, 18th November 2020, 3:31 pm
Updated Wednesday, 18th November 2020, 3:34 pm

Frozen in time, my heart is beating fast, my vision is blurred, my palms are sweaty, my senses are overloaded by the light, the noise and the place I have found myself in. But I now know to just keep moving.

My body tingles in physical pain, but I know just to keep moving. The world feels like it is swallowing me up, but I know just to keep moving.

Eventually, my limbs ease up, the pain lessens and I am able to properly breathe again. I am still moving.

Stay active with the Spakle Coach, Sophie Mei Lan.

I have suffered from severe anxiety and depression since I was a child, but the difference is now I manage my mental health problems through a range of therapies and medication but the biggest factor in my recovery journey has been fitness.

I am so passionate about the mind and body connection when it comes to taking care of our physical and mental health that I studied Dance, Philosophy and Social Sciences at University, I then went on to study journalism with a focus on making mental health documentaries and now as I write from home with two young children and work freelance as a content creator and coach, I am studying for another qualification in Mental Health and finishing my studies to be a qualified Personal Trainer.

Most of all, I have lived experience of managing my mental and physical health after discovering the benefits of exercise, so much so, I now have a YouTube channel, blog, Recovery Road podcast, holistic health club, published self-love book and, I have become a media spokesperson on mental health, self-care and an advocate feel-good fitness.

So, I’m chuffed to be able to share with you a weekly column where I will be exploring more about mind and body fitness, sharing tips, weekly challenges and workouts to help you feel-good in Mind, Body and in Life.

Working out.

They’ll also be videos and photos online too, by myself and my partner body transformation expert Mike Green who is a qualified personal trainer of 12 years, to help you follow the mind and body workouts from home or wherever you are doing them.

Whether you’re a busy parent working from home juggling jobs and childcare like me or you’re out grafting and commuting like Mike, these simple mind and body challenges will help boost your mind and body.

After all, health is wealth and it is such rituals that reap results and challenges to push us out of our comfort zone which help us to progress in life.

MIND CHALLENGE

Stay healthy with Sophie.

We all use affirmations daily, sometimes without knowing it we may use negative phrases about ourselves or negative self-talk.

But we are reframing old habits and this is all about adopting a positive mindset. So, decide on one positive affirmation you are going to tell yourself each day.

BODY WORKOUT

Workout One

Sophie working out.

Warm up

Hand Walkouts x5

Groiners x5 (each side)

High knees x 30 seconds

Repeat the warm-up twice.

Main Workout

Workout performed as a circuit: 40 seconds of exercise then 20 seconds before performing the next exercise.

1.) Push Ups

2.) Reverse Lunges

3.) Plank Builder

4.) Hamstring Walkouts

5.) Mountain Climbers

X 3 Rounds of the whole workout (not including Warm Up). Rest 60 seconds between each round.

Workout Two

Warm up

30 seconds each exercise

Hand Walkouts x 5 + 2 shoulder taps

Groiners x 5 (each side)

Star jumps x 30 seconds

Repeat the warm-up twice.

Main Workout

Workout performed as a circuit: 40 seconds of exercise then 20 seconds before performing the next exercise.

1.) Shoulder Taps in Plank Position

2.) Narrow Feet Squats

3.) Single Leg Bridge

4.) Lying Leg Raises

5.) Cross Body Mountain Climbers

X 3 Rounds of the whole workout (not including Warm Up). Rest 60 seconds between each round.

We’d love to hear how you’re getting on and to share your progress or sweaty selfies by tagging us on social media @mamameiblog @thesparklecoach @greenhealthpt.

LIFE HACK

Plan your goals for the following day the night before so you can get each day off to a strong start.

DID YOU KNOW?

Positive affirmations are scientifically proven to work, look at positive psychology. Affirmations are based on the self-affirmation theory, it’s all about self-identity and self-integrity, so we embody our values and what’s important to us.

Follow Sophie on social media: @thesparklecoach @mamameiblog

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