If you're wanting to share some of the results of your gym time with your kids, and do it outside, I have some simple but challenging exercises for you.

My ten-year-old daughter announced that she was going to enter the school cross-country, and asked me to train her.

I was thrilled to have the opportunity to do something outside with her and something physically challenging.

Here's the little program I made for our training. You'll find it fun to do outside with your kids, or just to do something different outside, which will challenge you. These exercises are simple, require no equipment, but give you a whole-body workout, and a good burst of cardio. 

Running hasn't ever been one of my favourite activities, but I have been doing 3km every morning for 3 weeks. It's the first time I've run every day. I did it more out of curiosity, and I learnt a few things.

​Before Xmas 2017 - just over 2 years ago - I did not run at all. In fact, I hated it when some of my gym classes would end with us having to line up for sprints across the room. However, I had a conversion!

As we head towards Xmas, here are this week's 4 Most Valuable pieces of content that I found to help you live longer better. These four articles stood out to me this week are:

1. Vitamin D supplements more effective than flu vaccinations
2. Building core at home - mastering the Turkish Getup
3. How to not carry your Xmas weight gain forward
4. Interval training for runners - how to improve your stamina.

This week's 4 Most Valuable pieces of content that I found to help you live longer better (and might save you a little money). These four articles stood out to me this week:

1. Calcium tablets might cause you more harm than good
2. Running doesn't wreck your knees
3. How patting your skin can be used curatively
4. How to start exercising when you are unwell or unfit.

I only started running at Xmas time 2018, so that's about 15 months ago. I'm probably not what runners call a runner. I run 5km twice a week to supplement my gym exercise program.

And although I've perused many articles online, I've never read a running book.

I'm a curious person. Running For Women popped up as a suggestion in my Thriftbooks app (because of the many other exercise and fitness books I've bought).

I thought to myself, why not learn more about running, and also from a woman's perspective to see what differences are important to know (and might give me extra knowledge to help others).

I'm glad that I did. It's a very practical book. I notice on Goodreads it only has 4-stars, but I gave it 5-stars.

Here's a summary of things I think it covered really well.