Namita Nayyar:
Three components that are a must in a fitness regime to prevent injury? 5 exercises to build full body strength and can be followed even while travelling?
Manon Costard:
To prevent injuries, I believe these three points are critical: know your strengths & weaknesses, listen to your body, accept to take it step by step.
When it comes to building full body strength when traveling, there are a lot of exercises that can be done with bodyweight. Here are the main group of exercises I do:
- Walk. We tend to forget how great it is for our body. I personally have back issues which rules running out of my cardio options. When I have access to a bike, I cycle, but when traveling, 40 to 60 minutes of fast walking ends up doing wonders. It is great to realign your body and does not over-work your psoas (which is a big thing to monitor when dealing with lower back issues)
- Core exercises. You do not need a gym to work on your core. Variations of planks and crunches exercises can be done on a daily basis with no gear.
- Squats and lunges: Again, there are so many variations of these exercises. You only need your body weight, about 20 reps per series.
- Bring an elastic with you, you can use it for all of your exercises but it will also help you work on your arms shoulders while traveling!
- Stretch!
Namita Nayyar:
Define the Women Fitness website for our viewers.
Manon Costard:
Such a great platform to read about health, beauty and fitness tips.
Namita Nayyar:
As a sportswoman, what skincare and hair care routine do you follow to combat the stress of the sport?
Manon Costard:
I spend my life facing the sun, wind and water so taking care of my skin is very important. To prevent it from aging early, I take care of it as much as possible.
I start the day by gently washing my face. I then put on my SPF 50 moisturizer. Before going outside, I apply SPF 50 sunscreen and reapply it every couple of hours.
For my body, I have a SPF 50 or SPF 30 body oil that I use to protect my skin during sun exposure.
At the end of the day, I take great care washing off all these layers of sunscreen, apply a few drops of serum to fight off sunspots and finish my routine with a deep moisturizer that I leave on overnight.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
