Sarah's daily workout: a jiggly machine and baked bean tins…
My husband isn’t noted for his powers of observation. Ask him to look for something and more often than not, 'it isn't there…'. (Even though it may actually be in front of him.) But he did notice two unusual objects on our bedroom windowsill.
'Umm, what are the tins of baked beans doing?', he queried, quite gently (I could hear him thinking ‘oh dear, first signs of dementia...’). The answer? Toning my upper arms, obviously.
Let me explain. Some months back I trialled then bought what we call the 'jiggly machine'. Its proper name is the FlexxiCore Challenger, and it’s essentially a home version of a Power Plate using whole body vibration to strengthen and tone, stimulate the circulation and lymph drainage (great for cellulite, btw). The starter programme only takes ten minutes a day, which we can pretty well all find. It's fun, the machine is neat and fits in a corner, it’s super easy to operate (very important for a technophobe like me) and has made a serious difference to the shape and function of my body. I almost whiz up the steep hills around us in Dorset, prance up stairs, and generally feel like the Duracell bunny.
I follow the simplest programme of the Flexxicore Challenger but there are many more options. I recommend it highly. Here’s the introductory video. It’s currently priced at £870, which makes it an investment but we’ve certainly found it’s good value.
While the Flexxicore Challenger has significantly helped overall, my upper under arms have a distinct suggestion of Missoni pleats, and my neck and shoulders are often achey as a result of hours at the screen face. I used to do fist punching for several minutes a day, which helped a lot but there isn’t really room in our bedroom here to get a good swing. You can exercise your upper body on the Challenger but I wanted something a bit simpler (as I said, I’m a technophobe). Then, looking in my kitchen store cupboard I had a light bulb moment.
For our second book Feel Fabulous Forever, holistic therapist and qualified fitness instructor Gloria Thomas (once a Bond girl) devised 'The Baked Bean Workout'. Whatever age you are, and whatever level of fitness you start with, exercising gently and safely with weights can improve your body’s biological age. And, as Gloria told us then, ‘you don't need expensive equipment. If there are a couple of cans of baked beans in your larder, you’ve the recipe for a simple upper body workout to regain strength and improve your posture.’
You can do these exercises sitting or standing on the floor – or, as in my case, knees bent on the ‘jiggly machine’. I try to do this simple quick routine every morning before breakfast ideally seven days a week, usually listening to the radio. I used to hate going to the gym but this is pretty pain-free – and gain-full. I also walk several miles a day (with and without my beloved horses), muck out stables in the winter and eat a low carb diet. I’m pretty fit and the same dress size 12 I was 30 years ago (though I have to admit my waist isn’t quite the same).
The Baked Bean Can Workout
Do each exercise until your muscles feel tired – I aim for at least 10 to 20 reps.
Don't forget to breathe…
Shoulders
Gently pull in your abdominal muscles. Let your shoulders sink back and down. Relax your head and neck. Make sure your head is over your shoulders not poking forward.
Curl each hand round a can and with palms facing forward, arms straight, bring your hands to shoulder level. Breathe in and take the cans up above your head and hold to a count of two. Slowly lower to starting position and repeat.
Biceps
To tone these long muscles at the front of your upper arms, start with your upper arms by your side, holding the cans in your hands. Keeping your elbows close to your body, extend your lower arms straight in front of you, palms upward. Raise the cans to your shoulders and hold for two counts, lower to a count of four.
Triceps
These muscles run down the back of your upper arms. Start in the same way as for biceps. Then raise and straighten your arms behind your head so your elbows are just above each ear. The baked bean cans should be over your head. Take care not to lock your elbows. Hold for two and lower slowly. (If it feels too hard to do both arms simultaneously, do one at a time.) NB Don't hold your breath…. I seem to do that more with this exercise.
Back
This is great for strengthening the muscles of the back and for posture. Start as before, then grasping your baked bean cans, turn palms upward and extend your arms straight out in front of you at shoulder level. Next, sweep each arm round to the side, pulling your shoulder blades together. Your hands should be in line with your shoulders so your body makes a T-shape. Return slowly to your original position and repeat.
