Wednesday 08 May 2013
by Wellness Warehouse
Generally we spend too much of our lives sitting. This contributes to weak abdominal muscles and tight hamstrings causing us to slouch and over time develop bad postural habits. Performing a few basic exercises as often as possible will rectify bad posture, transform the way you carry yourself and make you feel better. Stretches combined with exercises that target the spine, abdomen, hips and legs will get you there.
The goal is to stretch tight areas like the chest and hamstrings and strengthen weak areas like the upper back and abdominals.
Start off by lengthening your stance. Begin with the feet: point them straight ahead, rather than out to the sides or inward. Make sure the knees are in line with your second and third toes, and also pointing straight ahead. Proper hip posture requires a neutral position, not slanted to the left or right. Lengthen your spine - imagine putting space between the vertebrae. Shoulders should float down your body. Most of us tend to round the shoulders from desk and computer work, work at relaxing them down the body. The head should be neutral with chin slightly tucked.
Good posture is not only about standing up straight when stationary but having the right alignment when in motion. Over time repetitive bad habits while moving can cause undue stress on joints and muscles and contribute to injuries.
did you know?
Improving your posture can add up to five centimeters to your standing height.
RELEASE SHOULDER TENSION
This exercise is meant to be done daily and will improve your posture by releasing shoulder tension and opening up the chest.
1. Lie on a mat with your knees bent and hands cupping the base of your skull.
2. Keep your shoulder blades and ribs connected to the mat and gently press your elbows down towards the floor feeling a pull across the front of the chest and under the armpits.
3. Release the elbows and then repeat 5-8 times until you feel your muscles releasing tension.
TIP
INCREASE THE INTENSITY BY PUTTING A ROLLED UP TOWEL UNDER YOUR UPPER BACK. THIS WILL GIVE YOUR CHEST AN EXTRA OPENING.
TIGHTEN UPPER ARMS
Throwing on your favourite tee is disconcerting when you notice your arms have suddenly lost their muscle tone and look flabby and soft. Resolve to tighten them up with a combination of cardio, weight training and healthy food choices. The size of your arms depends on both body type and how much excess fat you have. Building muscle will help 'burn' away the fat but this requires exercising. Changing your food choices and quantity will significantly contribute to the result.
Noeleen Bridle, a Cape Town based personal trainer and health and fitness mentor, runs programmes that educate and help people to reach a new level of health and well-being. Here are some of Noeleen’s expert home tips on how to work your arms.
DIPS
Find a sturdy low table, place your butt on the edge, with hands placed firmly beside you fingers pointing to the ground in an easy to grip position. Place your feet slightly apart, lift your buttock off the table and bend the elbows, let your body dip by bending your arms - then push them straight up again. Make sure you use your arms to hoist you up rather than your leg strength. Repeat 20 times
KICKBACKS
Grab two tins of food or light dumbbells, check your position in front of a mirror, feet slightly apart and legs bent, stick buttocks out as far back as you can and make your back resemble a table top (keep it straight at all times). With elbows close to the sides of your body, bend your arms in towards your chest then straighten them completely behind you. Keep them hugged in towards your body. Repeat 20 times.
TRICEP OVERHEAD EXTENSIONS
Stand with knees slightly bent, grab your weight or food can and stretch one arm straight above your head. Bend the other arm and put your palm on the back of your head to support it. Bring your lifted arm down until your elbow comes into your waist. Stretch it up again and repeat. Repeat 20 times on each arm.
BABY PRESS UPS
Lie flat on the floor on your stomach, cross your feet behind you, place your arms on either side of your chest. Push your body up until your arms are straight and only your knees are touching the floor. Bend the arms allowing your straight body to lower to the floor and then push up again. Repeat this up and down action 20 times.
For maximum impact, do these exercises after half an hour of 'fat burning' or cardio exercises like fast walking, jogging or cycling. Repeat this arm routine at least 4 to 10 times. For a well rounded routine, add some stomach crunches between each of the arm cycles.
Contact Noeleen on noeleen@eastcoast.co.zaor
www.strengthandmind.co.zafor training or advice.
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Wednesday 08 May 2013
by Wellness Warehouse
Motivate yourself to care for the earth by looking at the wonder and mystery of our planetary existence.
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Tuesday 30 April 2013
by Wellness Warehouse
Whether you’re a slave to your morning routine, or you just dash out the house after a quick wash and a dab of cream, you’re sure to have some kind of skincare regime. But your skin is more than just what you see on the surface, it’s your biggest organ and needs far more nurturing than just a surface solution.
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Tuesday 30 April 2013
by Wellness Warehouse
Breast feeding isn’t just the very best nature can offer for your baby, it’s also good for you – assisting in weight loss, reducing breast and ovarian cancer risk and further concreting the mom-baby bond.
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Tuesday 30 April 2013
by Nicole Sherwin
Most people are unaware that lurking right in their own pantry is an array of natural cleaning ingredients both effective and non-harmful. These include simple ingredients like white vinegar, tea tree oil and lemons.
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Tuesday 30 April 2013
by Wellness Warehouse
Throwing on your favourite tee is disconcerting when you notice your arms have suddenly lost their muscle tone and look flabby and soft. Resolve to tighten them up with a combination of cardio, weight training and healthy food choices. The size of your arms depends on both body type and how much excess fat you have. Building muscle will help 'burn' away the fat but this requires exercising. Changing your food choices and quantity will significantly contribute to the result.
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Tuesday 30 April 2013
by Tessa Purdon
Creaking, stiff and sore joints aren’t just reserved for the aged and infirm. Get your joints in youthful shape by taking care of them, and yourself, learn how to prevent arthritis and reduce pain.
OUCH! The causes of joint pain are varied, but can be an injury or disease that affects your ligaments, tendons or bursae (sac filled with fluid usually found in areas subjected to friction) surrounding your joints, as well as cartilage, bones and ligaments inside your joints. Joint inflammation, like arthritis, is also a cause of pain.
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Tuesday 30 April 2013
by Wellness Warehouse
Get immense pleasure from making your own cheese at home using goat milk.
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Tuesday 30 April 2013
by Wellness Warehouse
As the world begins to fully recognise the importance of good nutrition and healthy living, organic and healthy food markets are popping up all over the countryside and local stores are offering more variety of real food.
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Tuesday 23 April 2013
by Wellness Warehouse
Morgenster (“Morning Star”) dates back to 1711 and is a wine and olive estate in Somerset West with a manor recognised as one of the great houses of the Western Cape.
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Tuesday 23 April 2013
by Wellness Warehouse
There’s nothing quite as luxuriously relaxing as a steam bath or sauna. Create your own at home with a few easy ingredients.
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Tuesday 23 April 2013
by Wellness Warehouse
When you need some loving reassurance, rather than eating something unhealthy, try this comfort soup.
Serves 4
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Monday 25 March 2013
by Wellness Warehouse
Are you looking for delicious ways to eat well? Why not try Fry’s Family Foods’ delicious range of meat free products.
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Monday 25 March 2013
by Wellness Warehouse
The smell of garlic cooking, simmering ripe tomatoes and a plate of pasta is the epitome of comfort food. It just feels like home.
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Monday 25 March 2013
by Wellness Warehouse
Pregnancy heralds the beginning of a journey of lifelong nurture. It also brings about some extraordinary changes in your body, affecting every part of you from hormones and emotions to physical shape and ability. Learn to nurture yourself along this journey by indulging your body and mind in a care-filled and healthy way
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Monday 25 March 2013
by Wellness Warehouse
Create a home altar, a prayer corner or spiritual shrine by placing items you love in a well appointed space. Every time you pass by or visit this space you will be reminded of a greater purpose and power and bring a sense of wellbeing into your life.
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Monday 25 March 2013
by Wellness Warehouse
Stop for a moment and focus on your being by bringing a spiritual element into your living space
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Monday 25 March 2013
by Wellness Warehouse
Once in a while you need to switch everything off and find complete stillness
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Monday 25 March 2013
by Wellness Warehouse
The law of abundance involves tithing a certain amount of your energy on a monthly basis. This could be giving your time, resources or money to people that need it. Wellness Warehouse’s charity of choice is the Goedgedacht ‘Path out of Poverty’ programme. If you feel compelled to join us in helping them, you can do this in many different ways. They have charity shops you can volunteer your services, donate goods to them or shop at.
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Monday 25 March 2013
by Wellness Warehouse
Most people can effectively imagine the taste of food just by looking at it, or even reading ingredients.
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