Mind and Body

3 exercises to keep you healthy and fit from home

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As a busy, working mum, I can totally relate to being pressed for time.  However, as a holistic health and fitness couch, when I have those spare moments through out the day, I make sure that I use that time to focus on maintaining and impoving my health.  So, here are some of my favourite exercises that are super effective and can easily be done in the comfort of your own home.  These are also great for targeting your arms, back, shoulders and abs!


The dumbbell side bend exercise is a great way to work your oblique/core muscles and love handles too. When performing this movement, make sure you use a dumbbell weight that creates a strain to the oblique muscles when you bend.

Remember to maintain an up right, strong lower back through motion with no forward or backward lean at any point.


A great exercise that works your shoulders, deltoids, triceps and back muscles (trapezius, rhomboids, latissimus dorsi, teres major and minor) all at the same time.

When performing this exercise, remember to hold two dumbbells in front of you with your palms facing your body and your elbows bent. Always maintain a strong lower back and core when performing this movement.

Note: you can perform this exercise standing up but if you suffer from lower back issues it is best to sit on an exercise bench or chair with back support.


Great exercise for targeting your rear deltoid muscles and trapezius too. Remember to stand with a straight torso and core when performing your range of arm motion.

When raising the dumbbells in an upwards motion, keep your elbows slightly bent with your hands slightly tilted forward.


Check out my video on my Insta page to see these exercises in action. I recommend to try and get through 3 sets of 12 reps for each of the above exercise’s.

Start off by executing the right technique with light dumbbells and once your confident with it, work your way up to a heavier weight.



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Veronica Recupero is a highly energetic and motivated mother of two children, who is passionate about health and fitness. She focuses on a holistic approach to nutrition and training, to empower women to develop a positive mindset to make life style changes. Veronica is an accredited personal trainer, group fitness instructor, body building prep coach and has a diploma in social science. She also creates her own personalised nutritional recipes that are easy to follow and prepare.