Surrey Homes | SH109 | February 2024 | Education Supplement inside

Health
Take your
pick!
Sarah Maxwell explores
Pick‘n’Mix fitness
istockphoto.com/undrey
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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