Sarah Maxwell explores Pick‘n’Mix fitness

If you struggle to maintain a regular exercise routine, feel bored with your current fitness schedule, or have a hard time fitting exercise, healthy eating, stress reduction and proper hydration into your busy life, then you should consider trying the Pick‘n’Mix method. This approach may interest you, especially if you remember the fun sweetie experience at Woolworths!

The Pick‘n’Mix method is a flexible and customisable way to incorporate exercise and other essentials into your daily routine, regardless of age or fitness level. You can choose from various activities and tailor your routine based on your preferences and schedule.

Pick‘n’Mix includes activities you can select based on your fitness level and interests. Whether it’s a quick workout at home, meditating, a walk during lunch break or a yoga session in the evening – you can choose what works best for you. It’s perfect if you’re feeling tired of your current fitness routine and want to try something new, and is a great way to shake things up for a few weeks and return more potent than ever.

Reducing stress is an essential part of the method – you can choose from relaxation techniques like meditation and deep breathing exercises. A focus on self-care is another reason this method is so successful. Eating well, staying hydrated, and making time for rest and creativity can all be easily incorporated into your routine with some planning.

Pick‘n’Mix 1

Choose one. Aim to do 2 of these sessions a week (not on successive days)

20 seconds on, 10 seconds off
Each round will take 90 seconds (approx)
Warm up by moving your body thoroughly before starting and stretch to finish. 

A

  • Star jumps 20 seconds, rest 10 seconds 
  • Squats 20 seconds, rest 10 seconds
  • Sprint on the spot or march 20 seconds, rest 10 seconds 
  • Minimum of 2 rounds, maximum of 10.

B

  • Press ups (half or full) 20 seconds, rest 10 seconds 
  • Alternate lunges 20 seconds, rest 10 seconds 
  • Standing elbows to knees 20 seconds, rest 10 seconds 
  • Minimum of 2 rounds, maximum of 10.

Pick‘n’Mix 2

Choose 1 to do every day 

2 minutes short meditation 
2 minutes moving/dancing (relaxing music optional) 
2 minutes body scan exercise
2 minutes deep breathing 

Pick‘n’Mix 3

Aim for 1-2 times per week, but, if it works well for you, try as many as you like

Warm-up and incorporate deep breathing exercises. Stretch when you’ve finished. Choose at least 1 of the activities. Add in any other activity you enjoy, or want to try. Minimum of 10 minutes, maximum 60 minutes.

  • Walk 
  • Run
  • Cycle 
  • Swim 
  • Cardiovascular exercise in the gym
  • Up and down stairs, inside or outside

Pick‘n’Mix 4

Choose a minimum of 3 per week

  • 2 extra glasses of water per day
  • Try out a new healthy recipe 
  • Stand on 1 leg for 1 minute each leg
  • 2 minutes of pelvic floor exercises 
  • Read a chapter of a book or listen to a story
  • Switch off the news/no newspapers for the week
  • Switch off your phone for 1 hour per day
  • 5 minutes writing about your day
  • A lovely long bath

Top Tip: If you put your choices and schedule into your diary or planner, you will find it much easier to get into a good routine.

I love hearing from you and finding out what’s working for you (or not!). Feel free to email me at sarahmaxwell@mail.com

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com. Get in touch via email at sarahmaxwell@mail.com
and on social @sarahmaxlife

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