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Why Savasana Is the Hardest Yoga Pose

Posted on August 7, 2018 at 11:10 AM Comments comments (0)

Why Savasana Is the Hardest Yoga Pose

By Karson McGinley  https://chopra.com/articles/why-savasana-is-the-hardest-yoga-pose" target="_blank">https://chopra.com/articles/why-savasana-is-the-hardest-yoga-pose

Savasana might look like a nap at the end of your yoga practice. But it’s actually a fully conscious pose aimed at being awake, yet completely relaxed. In Savasana—also known as corpse pose— you lie down on your back and relax your body and mind so you may fully assimilate the benefits of your asana practice.

 

During this pose, you close your eyes, breathe naturally, and practice eliminating tension from the body. Ideally, this posture lasts for 10 to 20 minutes. However, even a few minutes of Savasana is said to have powerful benefits.

 

The Benefits of Savasana

Savasana helps relieve mild depression, high blood pressure, headaches, fatigue, and insomnia, according to Yoga Journal. Savasana can calm the nervous system and promote equanimity in your entire body. Fatigued muscles get to relax, tense shoulders and jaws soften, and the eyes quiet down to reflect a quieter state of mind.

 

Common Challenges of Savasana

 

 

 

This simple-sounding pose is more difficult than you might realize. The body can cause distractions that make it a challenge. Your body might feel cold, itchy, or unsettled. Savasana occurs at the end of the yoga practice to remedy this obstacle.

 

By the time you’ve completed asanas, or postures, your body and mind should be tired enough to be able to relax sufficiently for Savasana. Think of it like taking your dog to the park or your kid to Disneyland—the drive home is often the quietest and calmest of the day.

 

Even if your body is amenable to the rest, your mind can get in the way. Some common thoughts that pop up during Savasana:

 

How much longer will we be here?

Did that guy just snore? That’s embarrassing.

I hope I didn’t just snore.

What am I making for dinner when I get home?

Is this relationship really working out?

I’m hungry.

What’s my life all about, anyway?

I smell like sweat.

Did I remember to pay the meter?

Maybe I should quit my job.

It’s normal for the mind to try to resist this deep relaxation. Savasana is the ultimate act of conscious surrender. It takes practice and patience to surrender easily.

 

With the world moving so quickly, cultivating the art of Savasana is more valuable than ever. Our society tends to place greater value on speed and productivity; learning how to do nothing is a skill that can help you become more productive when you need to be.

 

Savasana helps us learn how to completely surrender, stop fighting the clock, and make space for peace and harmony to fill the soul. Savasana is like turning off your computer when it’s acting up. Once you reboot it, the computer often has greater functionality.

 

5 Steps to a Successful Savasana

1. Set yourself up for success. Stretch out on your mat and be sure you’re completely comfortable. Use bolsters, pillows, blankets, and cover your eyes with an eye pillow or towel. The more comfortable you are, the more you can relax. The more relaxed you are, the more easily you can surrender. The more open you are to surrendering, the more benefits you’ll receive.

 

2. Take one final cleansing breath. Your teacher will likely prompt you to take one audible exhale, signaling to your body to release into the pose. This cleansing breath also sends a message to your parasympathetic nervous system that it is safe to relax and be just as you are.

 

3. Scan for tension. Mentally run through all the parts of your body and try to make them heavier. Be on the lookout for tension hiding in the jaw, temples, shoulders, and hips because stress likes to accumulate in these areas.

 

4. Then, just notice. Some days will be easier than others, and that’s part of the practice. See if you can be still, at ease, and simply trust that the breath will carry you to the next moment. Watch for those peaceful moments of quiet between the thoughts. Over time, they’ll get longer, and you’ll find more inner quiet.

 

5. Set an intention.Before you come out of Savasana, take a mental snapshot of how you feel on every level. Ask yourself what you’d like to take with you from your practice, and what you might like to leave behind. Seal these observations into your psyche with an inner smile, and then enjoy a deep inhale to awaken and emerge into your day. Now take a moment to notice that you feel more rested, awake, and alive than you did before.

 

Savasana is a time of rest, but not a time to sleep. If you have a tendency to fall asleep, the first step is to be compassionate with yourself, and acknowledge that your body needed some rest. Over time, you can train yourself to achieve the rest you need while remaining awake.

 

Give your Savasana the same attention you give to your Adho Mukha Svanasana

 

(Downward Dog) and your Virabhadrasana (Warrior II) poses, and notice the effects. If you consistently practice calm and surrender on the mat, it will become easier when you’re no longer on it, which is ultimately why we all practice yoga in the first place.

 

*Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet,supplement, fitness, or other health program.


Thank you to Karsonn fo rexplaing this very helpful

Anne 

When it's TOO HOT should you exercise?

Posted on July 27, 2018 at 11:10 AM Comments comments (0)

We have been enjoying a beautiful summer a little hotter than usual.

Found an article By Dave Smith who explans why and what to do on the canfitpro website.

 

The air conditioner just had to break on the hottest day of the summer.And, of course it had to happen just before dozens of clients were about to show up for boot camp class. It was Murphy’s Law in action.

 

As the gym owner, what was I supposed to do? Let my clients exercise in the sweltering heat? Or, turn them away, causing inconvenience for them and lost revenue for me?

 

Maybe your gym air conditioner won’t die at the worst possible time like mine did, but you might face a similar dilemma in the coming months. Whether you’re running an outdoor boot camp class, hosting a running club, or even teaching yoga in the park, what are you going to do on the hottest days of summer? Will you let your clients exercise?

 

Before finding yourself in that situation, it’s important to have some guidelines in place to help you make a wise decision.

 

How Hot Is Too Hot?

The “heat index” is a temperature measurement that combines the humidity of the air to the actual outdoor temperature. A day with high humidity might “feel like” it’s much hotter outside than a thermometer would actually show.

 

https://www.ncbi.nlm.nih.gov/pubmed/17473783" target="_blank">Exercise researchers have used the heat index to determine what exercise is considered safe in certain heat conditions:

 

When it feels like 28 degrees Celsius (82 Fahrenheit) outside, it is recommended that continuous physical activity not exceed one hour in length.

When temperatures hit 30-32C (86-90F), all exercise for “less-fit” populations should be cancelled, and exercise for “fit” individuals should be limited and reduced in intensity.

Above 32C (90F), strenuous exercise should be stopped for all individuals.

You can check your local weather to find out what heat index is expected each day. Use this forecast to plan ahead for your outdoor fitness training.

 

What’s At Risk?

It might be tempting to “push through” the heat, but that isn’t a safe choice.

 

Even when the heat index is relatively low, outdoor exercise can fatigue your clients much faster than they would experience when exercising indoors. This can lead to dizziness and stomach upset.

 

As heat and humidity rise, so does the chance of sunstroke, muscle cramps, heat exhaustion, and eventually heatstroke, which is accompanied by fever and often unconsciousness.

 

Heatstroke is a serious condition at which point your client’s body is no longer able to regulate its own temperature.This requires immediate emergency treatment. You do not want to be responsible for your clients suffering from heat stroke.

 

What Can You Do as a Fitness Professional?

Be smart. The simplest action is one we’ve already discussed: As temperatures rise, watch your local heat index to make a safe judgment call about outdoor exercise you have planned for that day.

Be flexible. If you do decide to carry on with outdoor exercise during hot weather, be prepared to modify your plans as needed. Keep a careful eye on your clients to look for signs of fatigue due to heat (e.g. perfuse sweating, flushed skin, complaints of dizziness, etc.). During hot weather it is not the time to play “drill sergeant” by pushing your clients to do more and work harder. Consider shortening your workouts or offering alternatives to any high-intensity activities you might have originally scheduled.

Be prepared. Bring cold water in case your clients run out. If you’re exercising in an area where there is no natural shade, bring an umbrella or shade tent for your clients to use.

Summer is a great time to get your clients outdoors for some fun-in-the-sun exercise, but as a fitness professional, it’s your job to keep them safe above all else.

 

Bio

 

Dave_Smith_bio_pic.png

 

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. He shares health and weight-loss tips through his blog and podcast at https://makeyourbodywork.com/" target="_blank">makeyourbodywork.com and helps fitness professionals grow their online businesses at https://www.onlinetrainersfederation.com/" target="_blank">onlinetrainersfederation.com.

Thank you Dave

Read more - https://canfitpro.com/en/blog/articles/when-it-too-hot-intense-exercise" target="_blank">https://canfitpro.com/en/blog/articles/when-it-too-hot-intense-exercise

Sharing by Anne Parr PRO TRAINER FIS Thunder Bay

Exercising in HOT Weather does & don't

Posted on July 27, 2018 at 11:00 AM Comments comments (0)

We are really enjoying a nice hot summer.  Opposite to our winter where wearing less closthing best.

Why you know it is going to be hot do your best to exercise in the early morning or in air conditioning facilities or home.

When humitity is high be extra cautious - have a easier workout, rest ans drink more fluids.

Yoga or structural integration exercises that incorporate breathing best.

I found information on the canfitpro website very Interesting article By Dave Smith

 

The air conditioner just had to break on the hottest day of the summer.  And, of course it had to happen just before dozens of clients were about to show up for boot camp class. It was Murphy’s Law in action.

 

As the gym owner, what was I supposed to do? Let my clients exercise in the sweltering heat? Or, turn them away, causing inconvenience for them and lost revenue for me?

 

Maybe your gym air conditioner won’t die at the worst possible time like mine did, but you might face a similar dilemma in the coming months. Whether you’re running an outdoor boot camp class, hosting a running club, or even teaching yoga in the park, what are you going to do on the hottest days of summer? Will you let your clients exercise?

 

Before finding yourself in that situation, it’s important to have some guidelines in place to help you make a wise decision.

 

How Hot Is Too Hot?

The “heat index” is a temperature measurement that combines the humidity of the air to the actual outdoor temperature. A day with high humidity might “feel like” it’s much hotter outside than a thermometer would actually show.

 

Exercise researchers have used the heat index to determine what exercise is considered safe in certain heat conditions:

 

When it feels like 28 degrees Celsius (82 Fahrenheit) outside, it is recommended that continuous physical activity not exceed one hour in length.

When temperatures hit 30-32C (86-90F), all exercise for “less-fit” populations should be cancelled, and exercise for “fit” individuals should be limited and reduced in intensity.

Above 32C (90F), strenuous exercise should be stopped for all individuals.

You can check your local weather to find out what heat index is expected each day. Use this forecast to plan ahead for your outdoor fitness training.

 

What’s At Risk?

It might be tempting to “push through” the heat, but that isn’t a safe choice.

 

Even when the heat index is relatively low, outdoor exercise can fatigue your clients much faster than they would experience when exercising indoors. This can lead to dizziness and stomach upset.

 

As heat and humidity rise, so does the chance of sunstroke, muscle cramps, heat exhaustion, and eventually heatstroke, which is accompanied by fever and often unconsciousness.

 

Heatstroke is a serious condition at which point your client’s body is no longer able to regulate its own temperature.This requires immediate emergency treatment. You do not want to be responsible for your clients suffering from heat stroke.

 

What Can You Do as a Fitness Professional?

Be smart. The simplest action is one we’ve already discussed: As temperatures rise, watch your local heat index to make a safe judgment call about outdoor exercise you have planned for that day.

Be flexible. If you do decide to carry on with outdoor exercise during hot weather, be prepared to modify your plans as needed. Keep a careful eye on your clients to look for signs of fatigue due to heat (e.g. perfuse sweating, flushed skin, complaints of dizziness, etc.). During hot weather it is not the time to play “drill sergeant” by pushing your clients to do more and work harder. Consider shortening your workouts or offering alternatives to any high-intensity activities you might have originally scheduled.

Be prepared. Bring cold water in case your clients run out. If you’re exercising in an area where there is no natural shade, bring an umbrella or shade tent for your clients to use.

Summer is a great time to get your clients outdoors for some fun-in-the-sun exercise, but as a fitness professional, it’s your job to keep them safe above all else.

 

Bio

 

Dave_Smith_bio_pic.png

 

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. He shares health and weight-loss tips through his blog and podcast at makeyourbodywork.com and helps fitness professionals grow their online businesses at onlinetrainersfederation.com.

Thanks Dave 

Aqua Trivia Swimming and Pool Trivia

Posted on June 27, 2018 at 8:20 AM Comments comments (0)

An hour of vigorous swimming will burn up to 650 calories. It burns off more calories than walking or biking.

- Swimming strengthens the heart and lungs.

-Swimming works out all of the body’s major muscles.

-Swimming helps reduce stress.

 

- Water’s buoyancy make swimming the ideal exercise for physical therapy and rehabilitation or for anyone seeking a low-impact exercise.

 

Swimming is a great cardiovascular exercise because you are moving against the water’s resistance, which is over ten times that of the air.

 

Over 50% of world-class swimmers suffer from shoulder pain.

 

More than 50 years later, the home or residential swimming pool is ubiquitous and even the smallest world nations enjoy a thriving swimming pool industry (e.g. New Zealand pop. 4,116,900 [Source NZ Census 7 March 2006] - with 65,000 home swimming pools and 125,000 hot tub pools).

 

The slowest Olympic swim stroke is the breaststroke.

 

The fastest and most efficient swim stroke is the crawl/ freestyle.

 

The turbopump on the Space Shuttle's main engine is powerful enough to drain an average-sized swimming pool in 25 seconds.

Most swimmers at the highest levels of competition train from four to five hours per day and five to seven days per week. They will typically swim about six to twelve miles per day a long with weight training and flexibility training.

 

The Olympics are swum in a 50 meter pool or long course pool. Pools used by the NCAA and high school swimming programs can be 25 yards to 25 meters. These pools are called short course pools. LU Pool is 50 meters when bulkhead divides the pool we have two 25 meter pools

 

An Olympic size pool depending on its size (50 meters X 25 yards or meters) can hold from 700,000 to 850,000 gallons of water.

 

Competitive swimmers use the term fast pool when they are describing a pool that has a good gutter system on the sides. This system allows the water to flow out easily and doesn't allow waves to bounce back to the middle of the pool. The lane lines can also help control the waves and the deeper the pool is, the fewer waves hit the bottom and bounce back up to the surface. The lack of these waves provides less drag/ resistance for the swimmers, which gives them a faster time.

 

Florida is the only state with legislation on who can teach swimming. Life guards and swimming instructors must, by law, be certified.

 

As with any other type of exercise you need to stay hydrated while swimming and you need to drink water. Your core body temperature can rise as the activity increases. Your body also produces sweat as it does with other physical activity, but it is not as apparent since you are already wet.

 

Studies shown that the shark is fast in the water but not naturally hydrodynamic. The shark's quickness is attributed to V shaped ridges on its skin called dermal tentacles. These ridges decrease dray and turbulence around the shark's body, allowing more efficiency. The result of these studies has brought a brand new fabric to the market for competitive swim wear. Speedo has produced a fabric that emulates shark's skin. This fabric reduces drag and turbulence around the body, which helps a swimmer pass through the water more effectively. The suits made from the “Fast skin” fabric have only been on the market for a little while but are already changing the look of competitive swimming and its results.

Historical Facts

The oldest form of stroke used is the breaststroke.

Ancient drawings and paintings found in Egypt depicting people swimming date back to 2500 BCE.

Swim fins were invented by Benjamin Franklin.

Swimming became an amateur sport in the late part of the nineteenth century.

Swimming first became an Olympic event in 1896.

 

Swimming in the Olympics started as a men’s event only but women were able to participate starting in 1912.

The Deep Eddy Swimming Pool, built in 1915, is the oldest known concrete swimming pool and was built in Texas.

 

After World War I and the departure of "Long John" style swimming costumes, interest in competitive swimming grew. Standards improved and training became essential.

The first woman to swim the English Channel is Gertrude Ederle, who was actually just a teenager at that time in 1926.

 

Home swimming pools became popular in the USA after World War II and the publicity given to swimming sports by Hollywood films like Esther Williams' Million Dollar Mermaid made a home pool a desirable status symbol.

Actress Esther Williams popularized synchronized swimming when she starred in movies known as “aqua musicals” produced by MGM in the forties and fifties. Aqua musicals were about synchronized swimming.

 

In 1956, the US National Swimming Pool Institute was founded. It was later renamed to the Association of Pool & Spa Professionals, and now develops pool construction standards and provides training to pool builders and service technicians.

 

President Gerald Ford had the outdoor swimming pool built at the White House in 1975. In 1976, a pool house was added — with a secret, underground passage that lets the First Family and their guests to get from the White House to the pool without going outside.

Synchronized swimming first appeared in the Olympics during the 1984 games.

 

Records and Firsts

The first recorded swimming races were held in Japan in 36 B.C.

The first man to cross the English Channel swimming from England to France is Englishman Captain Matthew Webb in 1875.

The first swimming pool to go to sea on an ocean liner was installed on the White Star Line's Adriatic in 1907.

In the USA, the Racquet Club of Philadelphia clubhouse (1907) boasts one of the world's first modern above-ground swimming pools.

The oldest known concrete swimming pool — the Deep Eddy Swimming Pool — was built in Texas in 1915.

 

The Titanic was the first ocean liner to have a swimming pool and a gym.

Mark Spitz was the first Olympic swimmer to win seven gold medals in a single Olympiad in the 1972 games.

 

The largest swimming pool ever built was reputedly created in Moscow after the Palace of Soviets remained uncompleted. The foundations were converted into an open air swimming pool after the process of de-Stalinisation after the fall of communism, Christ the Saviour Cathedral was re-built (it had originally been on the site) between 1995 and 2000.

 

In the 21st century, there seem to be many contenders for "the largest swimming pool on earth", reputedly at Cox’s Bazar, Bangladesh; at Club Med Camarina, Sicily; Sunlite Pool, Coney Island, Cincinnati; and Garden City, Kansas with their 220 foot by 330 foot pool (67m x 100m) that holds 26,000,000 gallons (100 million litres) of water. A recent construction in Tokyo, Japan may top them all.

 

The longest swimming pool is the Orthlieb Pool in Casablanca, Morocco. It is 480 meters (1,574 feet) long and 75 meters (246 feet) wide. It is filled with sea water and covers 8.9 acres (3.60 Ha).

 

The recreational diving center Nemo 33 near Brussels, Belgium is home to the world's deepest swimming pool. The pool has two large flat-bottomed areas at depth levels of 5m (16 ft) and 10m (32 ft), and a large circular pit descending to a depth of 33m (108 ft).

 

The Fleishhacker Pool was the largest swimming pool in the United States. Opened on 23 April 1925, it measured 300 m by 45 m (1,000 ft by 150 ft) and was so large that the lifeguards required kayaks for patrol. It closed in 1971 due to low patronage.

 

According to the Guinness World Records the largest swimming pool in the world is San Alfonso del Mar Seawater pool in Algarrobo, Chile. It is 1,013 m (3,324 ft) long and has an area of 8 ha (19.77 acre), it was completed in December 2006.

 

The first filtration system for a swimming pool was introduced in 1910.

The first photo finish for a swimming competition was done in 1939.

The first swimmer to break the two minute barrier in the 200 meters was Don Schollander.


Thanks to FUN FACTS  https://www.swimmingpool.com/pool-living/pool-history-facts-and-terms/fun-facts

Other Trivia https://www.imdb.com/title/tt0362270/trivia


ENJOY THE SUMMER

 

 

FREE Feldenkrais Workshops beginner, advanced

Posted on May 1, 2018 at 8:05 AM Comments comments (0)

https://www.eventbrite.ca/e/free-awareness-through-movement-workshop-tickets-45313660378" target="_blank">http://https://www.eventbrite.ca/e/free-awareness-through-movement-workshop-tickets-45313660378

Two free workshops on May 12 & 13 at St. Paul's United Church, 349 Waverley Street

Saturday morning for people who move well

Sunday afternoon for people with some difficulty

 

The Feldenkrais Summit online sessions about the Feldenkrais Method from experts in many different fields.

 

Best wishes and enjoyment of the end of Winter!  Oliver Reimer


Two free workshops on May 12 & 13 at St. Paul's United Church, 349 Waverley Street

Saturday morning for people who move well


Saturday May 12, 9:30 - noon

You are a person who enjoys moving and does it well. You are curious about how you could make improvements but the things you have been doing aren't making any noticeable changes.


Find out what you can learn about yourself by developing greater awareness. Awareness of the things you do well and awareness of ways in which your habits interfere with what you want to do.

Register now forhttps://www.eventbrite.ca/e/free-awareness-through-movement-workshop-tickets-45313660378" target="_blank"> Saturday Workshop     https://www.eventbrite.ca/e/free-awareness-through-movement-workshop-tickets-45313660378" target="_blank">https://www.eventbrite.ca/e/free-awareness-through-movement-workshop-tickets-45313660378


Sunday May 13, 1:30 - 4 pm

Sunday afternoon for people with some difficulty


The Feldenkrais Summit online sessions about the Feldenkrais Method from experts in many different fields.


You used to enjoy moving but things have changed so you are feeling stiff or sore and you wish you knew how to recover some of the enjoyment you used to have.

 

This Sunday afternoon workshop will show you that it is possible to make gradual improvements in a surprisingly easy way. The movements are small and gentle and you avoid strain or pain. You will need to be able to get down and up from the floor using a chair if need be. Also there are stairs to get to our room.

 

Register now for https://www.eventbrite.ca/e/free-awareness-through-movement-workshop-tickets-45314905101" target="_blank">Sunday afternoon  https://www.eventbrite.ca/e/free-awareness-through-movement-workshop-tickets-45314905101" target="_blank">https://www.eventbrite.ca/e/free-awareness-through-movement-workshop-tickets-45314905101



 

Feldenkrais Thunder Bay

22 Ontario Street Thunder Bay, ON

Canada P7B 3E9>

 

info@feldenkraisthunderbay.ca

(807) 345-6209

Shared by Anne Parr PRO TRAINER FIS


Feldenkrais Thunder Bay newsletter

Posted on April 16, 2018 at 6:30 PM Comments comments (0)


Feldenkrais Thunder Bay newsletter from Oliver Reimer

In this issue:

recent articles about Feldenkrais in the media

The New York Times

The Daily Telegraph

SenseAbility

new classes begin in April

Not many people know about the Feldenkrais method yet, but now it is starting to be recognized in North America. The chapters in Dr. Norman Doidge's The Brain's Way of Healing, have positioned it with therapies on the leading edge of modern neuroscience. (Even though it has been around for for more than 50 years).

Last fall an article in the New York Times talked about Feldenkrais in the context of chronic pain. The February issue of SenseAbillity has articles related to chronic pain and a short video of Fariya Doctor, my colleague in Niagara.

The Daily Telegraph in the UK has an article with a cheeky title that acknowledges the difficulty many have with remembering and pronouncing the name "Feldenkrais". In European circles it is much better known as an effective way to learn better physical function.

More of us could soon be moved to use the F-word

"The breath-movement technique Feldenkrais is going mainstream."  See the article inThe Daily Telegraph.


Looks like stretching? It is not! It is learning about how slow easy movement experiments can increase your range of motion without strain or struggle. That's why they are smiling.

We are all natural born movers. Somethings we do with great ease and pleasure, but some ways we need to move are no fun. Some seem completely impossible for you except in your dreams.


The good news is that you can learn to transfer what you do well into the areas that are awkward or that could use improvement.


To transfer that movement knowledge you have to know what it is you do that makes a pleasant movement enjoyable. Most of us don't have that kind of awareness - we just do it.


The Feldenkrais Method is a way of learning that awareness of how we use ourselves. You learn to notice ways in which you hamper yourself with crossed signals. You even get better at the things you are already good at.

Here info about current Awareness Through Movement classes.

Seniors class

Thunder Bay 55 Plus Centre

Getting down on the floor and getting up again. It gradually becomes possible. If it is possible it can get easier. If it is already easy it can become elegant.


Fridays 12:15 ot 1:15 pm

Starts April 6 for seven weeks

Register in person at the 55 Plus Centre or by phoning

Adult class

St. Paul's United Church

Everyday mobility. Walking, running and stairs.

Everything becomes easier as your learn to engage the muscles in better sequence and better distribution of effort.


Tuesdays 7 to 8 pm

Starts April 3 for 7 weeks

Fee is $70 or Drop-in $15

Register 345-6209 or

info@feldenkraisthunderbay.ca

A private lesson is the best way to learn about how Feldenkrais approach can help you improve movement in ways that recover past abilities and learn new possibilities. New movement patterns can teach you how to reduce pain. Phone me or email for an appointment.

Oliver Reimer is a certified Feldenkrais Teacher and a member of the Feldenkrais Guild of North America

807-345-6209 info@feldenkraisthunderbay.ca

I highly recommend this!

 

A brilliant project where you can find out so much about the functioning of human beings and how the Feldenkrais Method can add to our understanding.



May 1 to May 8, 2018

It is free - find out more and/or register.


recent articles about Feldenkrais in the media

Posted on March 27, 2018 at 8:40 AM Comments comments (0)

The New York Times

The Daily Telegraph

SenseAbility

new classes begin in April

Not many people know about the Feldenkrais method yet, but now it is starting to be recognized in North America. The chapters in Dr. Norman Doidge's The Brain's Way of Healing, have positioned it with therapies on the leading edge of modern neuroscience. (Even though it has been around for for more than 50 years).

 

Last fall an article in the New York Times talked about Feldenkrais in the context of chronic pain. The February issue of SenseAbillity has articles related to chronic pain and a short video of Fariya Doctor, my colleague in Niagara.

 

The Daily Telegraph in the UK has an article with a cheeky title that acknowledges the difficulty many have with remembering and pronouncing the name "Feldenkrais". In European circles it is much better known as an effective way to learn better physical function.

 

More of us could soon be moved to use the F-word

 

"The breath-movement technique Feldenkrais is going mainstream."

See the article in The Daily Telegraph.

 

Looks like stretching? It is not! It is learning about how slow easy movement experiments can increase your range of motion without strain or struggle. That's why they are smiling.

We are all natural born movers. Somethings we do with great ease and pleasure, but some ways we need to move are no fun. Some seem completely impossible for you except in your dreams.

 

The good news is that you can learn to transfer what you do well into the areas that are awkward or that could use improvement.

 

To transfer that movement knowledge you have to know what it is you do that makes a pleasant movement enjoyable. Most of us don't have that kind of awareness - we just do it.

 

The Feldenkrais Method is a way of learning that awareness of how we use ourselves. You learn to notice ways in which you hamper yourself with crossed signals. You even get better at the things you are already good at.

Here info about current Awareness Through Movement classes.

Seniors class

Thunder Bay 55 Plus Centre

Getting down on the floor and getting up again. It gradually becomes possible. If it is possible it can get easier. If it is already easy it can become elegant.

 

Fridays 12:15 ot 1:15 pm

Starts April 6 for seven weeks

Register in person at the 55 Plus Centre or by phoning

Adult class

St. Paul's United Church

Everyday mobility. Walking, running and stairs.

Everything becomes easier as your learn to engage the muscles in better sequence and better distribution of effort.

 

Tuesdays 7 to 8 pm

Starts April 3 for 7 weeks

Fee is $70 or Drop-in $15

Register 345-6209 or

info@feldenkraisthunderbay.ca

A private lesson is the best way to learn about how Feldenkrais approach can help you improve movement in ways that recover past abilities and learn new possibilities. New movement patterns can teach you how to reduce pain. Phone me or email for an appointment.

Oliver Reimer is a certified Feldenkrais Teacher and a member of the Feldenkrais Guild of North America

 

807-345-6209 info@feldenkraisthunderbay.ca


Have taken some workshops & gone to many of Olivers lessons love how one can recognize to what's going on in the body by listening.

My WORD for the Year LISTEN!

Have a wonderful day.  Anne

All about Melaleuca (Tee Tree Oil)

Posted on March 22, 2018 at 4:10 PM Comments comments (1)

ALL ABOUT MELALEUCA:

 

More commonly known as “Tea Tree,” Melaleuca essential oil has over 92 different compounds and limitless applications. The leaves of the Melaleuca tree were used by the Aborigines of Australia for centuries. They would crush the leaves and inhale the oil to promote feelings of clear breathing and apply the leaves directly to the skin for a cooling effect.

 

Melaleuca is best known for its purifying properties. It can be used to cleanse and purify the skin and nails and to support a healthy complexion. Taken internally, Melaleuca promotes healthy immune function*, and Melaleuca can be used on surfaces throughout the home to protect against environmental threats. Melaleuca is frequently used on occasional skin irritations to soothe the skin and diffusing Melaleuca will help purify and freshen the air.

 

Uses:

 

For occasional skin irritations, apply 1–2 drops of Melaleuca essential oil onto affected area.

Add 1–2 drops to water, citrus drinks, or veggie caps to support healthy immune system function.

Combine 1–2 drops with your facial cleanser for added cleansing properties, or apply to skin after shaving.

Apply to fingernails and toenails after showering to purify and keeps nails looking healthy.

Add a few drops to a spray bottle with water and use on surfaces to protect against environmental threats.

 

ALL ABOUT MELALEUCA:

 

More commonly known as “Tea Tree,” Melaleuca e

Shop online https://www.mydoterra.com/1briteplacetoshop/#/" target="_blank">https://www.mydoterra.com/1briteplacetoshop/#/  

Any questions or concerns don't hesitate to ask Anne 

Massage face improve Chapped skin increase energy

Posted on February 17, 2018 at 8:20 AM Comments comments (0)

If winter's chill has chapped your skin and sapped your energy, an Ayurvedic facial massage can help: Stroking your face with herb-infused abhyanga oil tones the skin and can release stagnant energy. You'll find the oil in health food stores. (If you're not used to oiling your face, choose a lighter variety, such as sunflower or almond.)

Start by pouring two tablespoons of room-temperature oil into a small bowl. Dip your fingers into the oil and begin by rubbing it onto the bridge of your nose. Using both hands in a circular motion, massage the oil outward across your face, from cheekbones to ears and upward from temples to hairline. Then rub the oil in linear movements from the upper lip to the cheekbones and the ears. Using your index finger, put oil on the outer and inner rims of your nostrils. With three fingers of each hand, rub from the nostrils to the ears in a linear motion, taking time to massage the entire ear. Next, massage your brow and pat your closed eyelids. Finish by gently prodding the skin under your jawbone to the base of your neck. When you're through, you'll feel centered, refreshed, and ready to face the world.

Some products I use are amonda oil, coconut oil, grapeseed oil.   My grandmo nther used rose glycerin also use when I was young.


See www11birteplacetoshop.com for choices. 

energize your skin Anne

FEMALE HEART ATTACKS

Posted on January 6, 2018 at 12:55 AM Comments comments (0)

An ER nurse says this is the best description of a woman having a heart attack that she has ever heard. Please read, pay attention, and SHARE..........

 

FEMALE HEART ATTACKS

 

I was aware that female heart attacks are different, but this is the best description I've ever read.

 

Women rarely have the same dramatic symptoms that men have ... you know, the sudden stabbing pain in the chest, the cold sweat, grabbing the chest & dropping to the floor that we see in movies. Here is the story of one woman's experience with a heart attack.

 

I had a heart attack at about 10:30 PM with NO prior exertion, NO prior emotional trauma that one would suspect might have brought it on. I was sitting all snugly & warm on a cold evening, with my purring cat in my lap, reading an interesting story my friend had sent me, and actually thinking, 'A-A-h, this is the life, all cozy and warm in my soft, cushy Lazy Boy with my feet propped up.

 

A moment later, I felt that awful sensation of indigestion, when you've been in a hurry and grabbed a bite of sandwich and washed it down with a dash of water, and that hurried bite seems to feel like you've swallowed a golf ball going down the esophagus in slow motion and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it more thoroughly and this time drink a glass of water to hasten its progress down to the stomach. This was my initial sensation--the only trouble was that I hadn't taken a bite of anything since about 5:00 p.m.

 

After it seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my SPINE (hind-sight, it was probably my aorta spasms), gaining speed as they continued racing up and under my sternum (breast bone, where one presses rhythmically when administering CPR).

 

This fascinating process continued on into my throat and branched out into both jaws. 'AHA!! NOW I stopped puzzling about what was happening -- we all have read and/or heard about pain in the jaws being one of the signals of an MI happening, haven't we? I said aloud to myself and the cat, Dear God, I think I'm having a heart attack!

 

I lowered the foot rest dumping the cat from my lap, started to take a step and fell on the floor instead. I thought to myself, If this is a heart attack, I shouldn't be walking into the next room where the phone is or anywhere else... but, on the other hand, if I don't, nobody will know that I need help, and if I wait any longer I may not be able to get up in a moment.

 

I pulled myself up with the arms of the chair, walked slowly into the next room and dialed the Paramedics... I told her I thought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stating the facts. She said she was sending the Paramedics over immediately, asked if the front door was near to me, and if so, to un-bolt the door and then lie down on the floor where they could see me when they came in.

 

I unlocked the door and then laid down on the floor as instructed and lost consciousness, as I don't remember the medics coming in, their examination, lifting me onto a gurney or getting me into their ambulance, or hearing the call they made to St. Jude ER on the way, but I did briefly awaken when we arrived and saw that the radiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like 'Have you taken any medications?') but I couldn't make my mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the Cardiologist and partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed 2 side by side stints to hold open my right coronary artery.

 

I know it sounds like all my thinking and actions at home must have taken at least 20-30 minutes before calling the paramedics, but actually it took perhaps 4-5 minutes before the call, and both the fire station and St Jude are only minutes away from my home, and my Cardiologist was already to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stents.

Why have I written all of this to you with so much detail? Because I want all of you who are so important in my life to know what I learned first hand.

 

1. Be aware that something very different is happening in your body, not the usual men's symptoms but inexplicable things happening (until my sternum and jaws got into the act). It is said that many more women than men die of their first (and last) MI because they didn't know they were having one and commonly mistake it as indigestion, take some Maalox or other anti-heartburn preparation and go to bed, hoping they'll feel better in the morning when they wake up... which doesn't happen. My female friends, your symptoms might not be exactly like mine, so I advise you to call the Paramedics if ANYTHING is unpleasantly happening that you've not felt before. It is better to have a 'false alarm' visitation than to risk your life guessing what it might be!

 

2. Note that I said 'Call the Paramedics.' And if you can take an aspirin. Ladies, TIME IS OF THE ESSENCE!

 

Do NOT try to drive yourself to the ER - you are a hazard to others on the road.

 

Do NOT have your panicked husband who will be speeding and looking anxiously at what's happening with you instead of the road.

 

Do NOT call your doctor -- he doesn't know where you live and if it's at night you won't reach him anyway, and if it's daytime, his assistants (or answering service) will tell you to call the Paramedics. He doesn't carry the equipment in his car that you need to be saved! The Paramedics do, principally OXYGEN that you need ASAP. Your Dr. will be notified later.

 

3. Don't assume it couldn't be a heart attack because you have a normal cholesterol count. Research has discovered that a cholesterol elevated reading is rarely the cause of an MI (unless it's unbelievably high and/or accompanied by high blood pressure). MIs are usually caused by long-term stress and inflammation in the body, which dumps all sorts of deadly hormones into your system to sludge things up in there. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive.

 

A cardiologist says if everyone who sees this post would Share or re-post, you can be sure that we'll save at least one life.

 

*Please be a true friend and SHARE this article to all your friends, women & men too. Most men have female loved ones and could greatly benefit from know this information too!

(¯`•.•´¯)¸•´¯`☆

.`•.¸¸.•´•• Thanks for visiting my Page daily and for passing my posts around!

F♡llow me for more Great Stuff https://www.facebook.com/HealthyTruckin" target="_blank">https://www.facebook.com/HealthyTruckin

Saying yes to the Universe

Posted on December 29, 2017 at 9:10 AM Comments comments (1)

Saying Yes to the Universe

 

BY MADISYN TAYLOR

Saying Yes to the universe opens the gate to receiving what your soul really wants.

 

The hardest thing about saying yes to the universe is that it means accepting everything life puts in front of us. Most of us have a habit of going through our days saying no to the things we don't like and yes to the things we do, and yet, everything we encounter is our life. We may be afraid that if we say yes to the things we don't like, we will be stuck with them forever, but really, it is only through acknowledging the existence of what's not working for us that we can begin the process of change. So saying yes doesn't mean indiscriminately accepting things that don't work for us. It means conversing with the universe, and starting the conversation with a very powerful word--yes.

 

When we say yes to the universe, we enter into a state of trust that whatever our situation is, we can work with it. We express confidence in ourselves, and the universe, and we also express a willingness to learn from whatever comes our way, rather than running and hiding when we don't like what we see. The question we might ask ourselves is what it will take for us to get to the point of saying yes. For some of us, it takes coming up against something we can't ignore, escape, or deny, and so we are left no choice but to say yes. For others, it just seems a natural progression of events that leads us to making the decision to say yes to life.

 

The first step to saying yes is realizing that in the end it is so much easier than the alternative. Once we understand this, we can begin examining the moments when we resist what is happening, and experiment with occasionally saying yes instead. It might be scary at first, and even painful at times, but if we continue to say yes to every moment through the process, we will discover the joy of being in a positive conversation with a force much bigger than ourselves.

Read more....http://dailyom.com/

Face massage get the winter healthy flow

Posted on December 19, 2017 at 7:45 AM Comments comments (0)

If winter's chill has chapped your skin and sapped your energy, an Ayurvedic facial massage can help:

Stroking your face with herb-infused abhyanga oil tones the skin and can release stagnant energy. You'll find the oil in health food stores. (If you're not used to oiling your face, choose a lighter variety, such as sunflower or almond.)

Start by pouring two tablespoons of room-temperature oil into a small bowl. Dip your fingers into the oil and begin by rubbing it onto the bridge of your nose. Using both hands in a circular motion, massage the oil outward across your face, from cheekbones to ears and upward from temples to hairline. Then rub the oil in linear movements from the upper lip to the cheekbones and the ears. Using your index finger, put oil on the outer and inner rims of your nostrils. With three fingers of each hand, rub from the nostrils to the ears in a linear motion, taking time to massage the entire ear. Next, massage your brow and pat your closed eyelids. Finish by gently prodding the skin under your jawbone to the base of your neck. When you're through, you'll feel centered, refreshed, and ready to face the world.

http://www.arbonne.com/pws/anneparr/tabs/home.aspx

Find oils and other face care products.  Health swiss skin care.


MAYO CLINIC -DRINKING WATER

Posted on October 31, 2017 at 6:45 AM Comments comments (0)

MAYO CLINIC - DRINKING WATER

 

 

A cardiologist determined that heart attacks can be triggered by dehydration. Good Thing To Know. From The Mayo Clinic. How many folks do you know who say they don't want to drink anything before going to bed because they'll have to get up during the night?

 

 

Heart Attack and Water - Drinking one glass of water before going to bed avoids stroke or heart attack. Interesting

 

 

Something else I didn't know ... I asked my Doctor why people need to urinate so much at night time. Answer from my Cardiac Doctor: Gravity holds water in the lower part of your body when you are upright (legs swell). When you lie down and the lower body (legs and etc.) seeks level with the kidneys, it is then that the kidneys remove the water because it is easier. I knew you need your minimum water to help flush the toxins out of your body, but this was news to me.

 

 

Correct time to drink water... Very Important. From A Cardiac Specialist!

 

Drinking water at a certain time maximizes its effectiveness on the body:

 

2 glasses of water after waking up - helps activate internal organs

 

1 glass of water 30 minutes before a meal - helps digestion

 

1 glass of water before taking a bath - helps lower blood pressure

 

1 glass of water before going to bed - avoids stroke or heart attack

 

I can also add to this... My Physician told me that water at bed time will also help prevent night time leg

 

cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

 

 

Mayo Clinic on Aspirin Dr. Virend Somers is a Cardiologist from the Mayo Clinic who is the lead author of the report in the July 29, 2008 issue of the Journal of the American College of Cardiology. Most heart attacks occur in the day, generally between 6 A.M. and noon. Having one during the night, When the heart should be most at rest, means that something unusual happened. Somers and his colleagues have been working for a decade to show that sleep apnea is to blame.

 

1. If you take an aspirin or a baby aspirin once a day, take it at night. The Reason: Aspirin has a 24-hour "half-life"; therefore, if most heart attacks happen in the wee hours of the morning, the Aspirin would be strongest in your system.

 

2. Aspirin lasts a really long time in your medicine chest; for years. (when it gets old, it smells like vinegar).

 

 

Please read on.

 

Something that we can do to help ourselves - nice to know. Bayer is making crystal aspirin to dissolve instantly on the tongue. They work much faster than the tablets. Why keep Aspirin by your bedside?

 

 

It's about Heart Attacks -There are other symptoms of a heart attack, besides the pain on the left arm. One must also be aware of an intense pain on the chin, as well as nausea and lots of sweating; however, these symptoms may also occur less frequently. Note: There may be NO pain in the chest during a heart attack. The majority of people (about 60%) who had a heart attack during their sleep did not wake up. However, if it occurs, the chest pain may wake you up from your deep sleep. If that happens, immediately dissolve two aspirins in your mouth and swallow them with a bit of water. Afterwards: - Call 911. - Phone a neighbor or a family member who lives very close by. Say "heart attack!" - Say that you have taken 2 Aspirins. - Take a seat on a chair or sofa near the front door, and wait for their arrival and DO NOT LIE DOWN!

 

 

A Cardiologist has stated that if each person after receiving this e-mail, sends it to 10 people, probably one life could be saved! I have already shared this information. What about you?

 

 

Do forward this message. It may save lives!

 

"Life is a one-time gift" (Let's forward and hope this will help save some!)

 

Bodyweight Exercises part of your program

Posted on December 4, 2016 at 7:05 PM Comments comments (0)

Found an Article on Importance of Bodyweight Exercises

Originally appeared at jasonferruggia.com.

 

Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle.

 

We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and twelve reps, on average.

 

The nice thing about these is that they’re very natural and can usually be done pain free by most people.

 

Below is a list of my top 20 bodyweight exercises for size and strength.

I have listed belowwith my take on them as a women - see link for more https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">details of each exercise.

1) Chin/ Pull Up - women are not as strong upper body many unable to do.

2) Rope Climb - a- nyone with arthritic fingers or poor hand grip will be limited

3) Inverted Row Lots of variations a bar, rings, ropes or suspension straps should be included for mid back thickness and strength. can be attained

4) Front Lever Did not describe the exercise not sure what to do.

5) Muscle - up - exercise is lift whole body up on a bar

6) Hand Stand push-up - begin learning to do a wall hand stand for 60 sec.  than move into push -up -  difficult or contraditory to wrist cconcerns

7) Push-Ups - many variation as all are not strong not only in hands & arm but core stabilizers  https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">To see the rest go to link

 

 

8)

Leading Edge Gym moving

Posted on September 21, 2016 at 2:45 PM Comments comments (0)

Leading Edge Gym is Moving !!

 

Leading Edge will be opening October 1 st in their new location inside the Sports Dome located on the CLE grounds.

Our new gym will feature an MMA cage , boxing ring , 12 station heavy bag rack, grappling mat , pro shop and a fully equipped fitness area perfect for all of your functional strength and conditioning needs . Leading Edge's experienced and dedicated coaching staff are offering classes in Boxing , Brazilian Jiu-Jitsu, Bang Muay Thai & Kickboxing ,Kids MMA and fitness, Self defence, group fitness classes ,fitness only memberships and personal training .

Call 355-0293 to set up a tour or to try out your first class. Many classes have limited enrolment so call soon.

 

Leading Edge Fall Schedule

 

Mon & Wed:

 

5:30pm - 6:30 pm - Kids MMA (12 kids max starts mid to late October)

 

5:30 pm – 6:30 Fighter fitness

6:30 pm – 7:30 Brazilian Jiu-Jitsu (gi)

7:30 pm – 8:45 Boxing ( all levels)

 

Tues & Thurs:

 

9:30 am - 11am - Brazilian Jiu-Jitsu ( gi & no- gi )

 

5:30 pm – 6:30 Submission Wrestling / No-Gi BJJ

5:30pm- 6:30 - Fighter fitness/ Fundamental Boxing.

6:30 pm – 7:30 Bang Muay Thai kickboxing

** Our MMA program includes the no-gi and the Muay Thai program.

6:30 pm - 7:30 Essential BJJ for beginners

6:30 pm – 8:00 Self defence

7:30 pm – 9:00 Competitor training class / open mat (MMA , Boxing , Muay Thai kickboxing and BJJ)

 

Friday:

 

Open Mat – 5:30pm-7 pm.

 

Saturday:

 

11:00 am – 12:30 pm Fighter Fitness and Boxing (all levels)

1pm – 2:30 BJJ (no-gi) Starts mid October.

 

Sunday:

 

11:00 am – 12:30 pm BJJ (gi)

cool

Cold water Showers to refresh

Posted on September 12, 2016 at 10:55 AM Comments comments (0)

2-MINUTE COLD WATER SHOWER CHALLENGE

End your morning shower with 2-minutes of cold water. It’ll be tough the first couple times, but you’ll be amazed at how refreshing it becomes.

This was posted by

Michael DiCroce

https://www.linkedin.com/groups/99851/99851-6179634018603061248" target="_blank">Co-Creator of Awake and Alive


Thanks for the great post Michael would be refreshing.  I have always used cold water baths when I have injured myself.  The sooner the better 5 - 15 minutes and continue for 3 - 5 days depending on the injury.  It works, must have a tolerance for cold.  

Anne Parr PRO TRAINER FIS 

Yoga should not hurt

Posted on September 11, 2016 at 3:15 PM Comments comments (0)

 

Important practice Yoga Without Discomfort

Great Article from  Sherri McMillan Business of PT

Yoga is a strengthening exercise that can also have calming and relaxing benefits. While Yoga is just that for many of our clients….it isn’t that way for all of them. Here is a question I received from one of my clients and my response. I thought this info would be helpful for you and your clients!

 

“I really love Yoga but it kills my wrists. Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream! What am I doing wrong?” G.D. Vancouver WA

 

Here is what I told my client:

 

“Surprisingly, you’re not alone!

 

Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.

 

Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.

 

Conditioning

 

childspose  When first developing your muscular strength and endurance, your ability to hold many of these poses for very long will be limited. While the instructor may be cueing you to hold the pose for five or more breaths, your body may be at its limit at one or two breaths. It’s extremely important that you listen to your body and remember this – you know your body better than anyone. There’s a big difference between challenging yourself and pushing past your current limits. Find your point of challenge and then when you’ve had enough, move into a recovery pose like Child’s Pose. It will allow the opportunity for your muscles to relax and relieve some of the tension in your wrists. When you’re ready, you can join in again. After time, you’ll notice you can hold the poses for more breaths before finding it necessary to take a break.

 

Weight & Height

 

plank downdog cobra - If your instructor is 5 foot nothing and 100 pounds when soaking wet, it’s no wonder they can hold the poses for what seems like an eternity. The heavier you are, the harder the poses. So for a woman who is 120 pounds, holding a pose for 5 breaths, might be equivalent in intensity to a woman who is 160 pounds holding a pose for 2 breaths. It’s all relative. That goes for height as well. The taller you are, the longer your load and therefore the harder the poses. If you are heavier and taller, either hold your poses for shorter periods of time or look for ways to decrease the load on your muscles and joints. For example, for Plank, perform the pose from your knees versus your toes. For Downward Dog, bend your knees more. For Upward Dog/Cobra – allow your thighs to lightly rest on the floor.

 

Joint Structure

 

Each of the poses G.D. referred to above, put his wrists in a very extended position. Depending on joint structure (the size of your wrists, the way the bones align), some people have more issues than others. The good news is that each of the poses above can be done from an elbows position versus a wrist position which many people find a lot more comfortable.

 

Remember Yoga is all about the Mind/Body balance and it’s hard to find that balance when you’re fighting against your body. Listen to your body, progress gradually and celebrate the beauty of your uniqueness and your individual strengths”.

 

Yours in health, fitness & business,

Sherri McMillan

Giving the options always allows a wide variety of physical conditions such as arthritis, carpel tunnel etc. to be part of a yoga class


Anne

Never Do This Exercise... Plus: The 5 WORST Exercise Mistakes That Are Destroying Your Metabolism, Keeping You Flabby, Weak & Injury-Prone by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts

Posted on July 26, 2016 at 10:25 AM Comments comments (1)

 

Surprisingly, not all exercises are good for you. In fact, research has discovered that doing crunches, sit-ups and other ab-targeted exercises will NOT help you get flat, washboard abs.

 

The problem is when you do conventional ab exercises, your stomach muscles feel sore, which fools you into thinking that you’re working your abs. Yet, after weeks of religiously doing your ab routine, your belly looks just as bloated and soft as it did before. All that time and pain for nothing!

 

Here’s the TRUTH…

 

Crunches, sit-ups, side bends (and other common ab exercises) force you to bend and contort your body in unnatural ways. This may come as a surprise, but your abs were NOT designed to crunch, twist, or bend. In fact, it’s the complete opposite!

 

The real role of your abdominal muscles is to PREVENT your mid-section from crunching, twisting, and bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine.

 

So even though you “feel the burn” when you do crunches and sit-ups, you’re actually putting unnecessary pressure on your back, causing more harm than good. These ab exercises can cause lower back injuries by forcing your spine to bend too much, and they do very little to actually help you get a flat, tight stomach.

 

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them. On the next page, I’ll show you how to quickly burn away the “ab flab” so you can finally carve out those lean, ripped abs.

 

But first, here are the 5 WORST exercise mistakes you MUST stop making (if you want to crank up your metabolism so you can melt away stubborn body fat and KEEP it off)...

Mistake #1: Doing Long Bouts of Cardio

If you’ve been doing cardio workouts to try and slim down, I have some alarming news…

 

Steady-state cardio (like jogging or doing the elliptical) increases the production of a stress hormone called cortisol. Cortisol causes weight gain and makes it more difficult to burn off stubborn belly fat.

 

That’s why no matter how much cardio you do, you can’t seem to raise your metabolism and you always hit a plateau eventually.

 

Even worse, too much cardio accelerates aging! When you put your body under prolonged stress, you start producing free-radicals, which damages your cells and causes inflammation…and inflammation is what makes you OLD. Yikes!

 

But, there is a RIGHT way to do cardio. Stick with me because I’m going to reveal what you can do to get insane results in half the time of your regular cardio workout—without causing unnecessary stress on your joints. (Once you learn this simple trick, you’ll kick yourself for not doing it all along!)

Mistake #2: Doing Isolated Exercises

Doing isolated exercises (like bicep curls and tricep extensions) will NOT help you build lean muscle and get toned & fit. When you do these “isolated” exercises, you’re only working one muscle at a time. The problem is that these exercises do very little to increase your metabolism.

 

Here’s why: In order to boost your metabolism, your heart rate has to be raised to a certain level. But when you’re only working ONE muscle at a time, it’s virtually impossible to recruit enough muscle fibers to increase your heart rate significantly, so you’ll never be able to spike your metabolism or maximize your calorie burn.

 

If you want to slim down and tone up fast, you need to do exercises that stimulate as many muscles as possible at the same time.

Mistake #3: Using Gym Machines

Those big, shiny machines sure make the gym look high-end, but truthfully, the only thing they’re good for is for sitting down while you tie your shoes or catch your breath!

 

The problem is this: Machines alter the way your body naturally moves, restricting your range of motion. This severely limits your ability to fully activate all of your muscles fibers, which means less fat burning and less muscle toning.

 

Worse yet, machines can cause muscular imbalance and excessive strain on your joints, leading to nagging injuries down the road.

 

If you want fast results, you MUST incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and put fat-burning on autopilot.

Mistake #4: Repeating The Same Workouts Over & Over

Repeating the same workout routine over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to working out, if you want to make progress and keep seeing changes in your body, you’ve got to start switching things up.

 

You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you STOP making progress.

Mistake #5: Doing Loooong Workouts

Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.

 

When it comes to getting lean and fit, your body responds to quality over quantity. I’m going to tell you the #1 way to super-charge your workouts—this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. This technique will open up a can of whoop-ass on your workout!

How To “Fix” Your Metabolism

Alright, now that you know what NOT to do, here’s the good news…

 

Science has proven that there are specific types of exercises that trigger a potent fat-burning effect, which skyrockets your metabolism and boosts your fat-burn for up to 48 hours after your workout is over.

 

These exercises activate more of your muscle fibers, which creates a bigger metabolic boost, demanding more fat to be burned for fuel—so you can burn off the fat and KEEP it off.

 

There’s even more good news…

 

These exercises also stimulate your youth-enhancing hormones so you can slough away old, dead cells — making you look and feel years younger!

 

Listen: getting a lean, defined body with a rock-solid core is easy once you know HOW to trigger the right hormones in your body (and stop the production of the bad hormones that are making you fat and old).

Learn more from the author by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts

The 5 Best Most Effective Abdominal Exercises

1) Hanging Leg-Raises: A strenuous exercise, the hanging leg raise is a product of true gymnasts. All you need is a chin-up bar or equivalent setup. Grab the bar with an overhand grip about shoulder width apart, and while bending your knees raise your hips and curl your back as you bring your thighs to your chest. Lower slowly, and repeat.

 

2) Fat-Bar Holds: Again with a chin-up bar or equivalent, hold onto the bar with an overhand grip and hang with your arms and body completely straight. Hang for as long as possible until you can't hold on any longer, then rest for a minute and repeat. Remember you want to improve your strength, so aim to hang for a longer amount of time during each rep.

 

 

3) Overhead Reverse Lunge: All you need for this exercise is a light barbell or long wooden pole or equivalent. Hold the bar high above your head with arms straight, and step backward with one leg and slowly lower your body until your knee is bent at a right angle. Do multiple sets of 15-20 reps with rests in between.

 

4) Leg Raises: While lying on your back extend your legs and raise them off the floor to the highest degree while keeps your knees only slightly bent. Slowly bring your legs back down towards the ground, at about 6 inches from the ground, curl your legs towards your chest. Repeat 15-20 times.

 

5) Planks: While in push-up position, bring your arms in close to your chest, elbows tucked in and fists up near your face. Raise your body up off the ground and maintain a straight "plank-like" posture for 60 seconds. Only your toes and forearms should be touching the ground. After each rep, switch positions. Flip over and have your back towards the ground and chest pointing skyward, again only your feet and forearms should be touching. Keep your back straight and hold position for 60 seconds.

All these exercises are for those who frequent the GYM 

ENJOY!

6 ways to banish anxiety from your life

Posted on June 14, 2016 at 7:20 AM Comments comments (0)

Do you feel nervous over the slightest thing and struggle to deal with certain situations?

Clammy palms, pounding heart or feeling dizzy?

 

These can be common signs of anxiety, but often stress and anxiety are not clearly distinguished.

 

Stress is a response to what appears to be a threat in a situation and the anxiety is a reaction to this.

 

Experts say anxiety is characterised by impatience, poor concentration, a feeling of helplessness, irritability, being tense and restless.

 

Other symptoms which are more severe could include chest tightness, indigestion, dry mouth, fatigue, sweating and headache.

Below are a few tips on how to tame anxiety;

Caffeine

 

Caffeine is a stimulant, which prompts your body to release the stress hormones making you feel more stressed and on edge than you should be.

furthermore, caffeine is addictive, tea and coffee act like a drug.

 

Leading nutritionist Dr Marilyn Glenville, author of Natural Alternatives to Sugar, said: ‘As the effect of the caffeine wears off, you will want another one and then you are back on that roller coaster again of highs and lows, exactly like the highs and lows of blood sugar.

 

‘If you add sugar to the tea or coffee the roller coaster highs will be higher and the lows lower making you feel even more stressed.

‘Because caffeine acts like a drug, you wouldn’t be advised to stop suddenly and go ‘cold turkey’ because you could experience quite dramatic withdrawal symptoms such as headaches, nausea, tiredness, muscle cramps and depression.’

 

Work out what’s important

 

If you feel the symptoms of stress coming on, learn to get your priorities right. There is nothing in your life right now more important than your health, Dr Glenville stresses. ‘Learn to say no if you feel that you have taken on too much,’ she said. ‘Being assertive is invigorating and empowering. ‘It also helps to make lists of what is or is not a priority and to tackle the priority tasks first. This will help give you a sense of control over your life.’

 

Increase your ‘feel good’ hormone

 

We need to make sure that our levels of serotonin (the ‘feel good’ hormone) remain high. And, a simple change of diet can work wonders says Dr Glenville. She explains: ‘The body makes serotonin from tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts.

 

‘Combining the foods mentioned above with unrefined carbohydrates, such as brown rice, wholemeal bread or oats, helps the body to release insulin to help tryptophan uptake to the brain.

 

Steady your sugar levels

 

An essential part of combating stress is to balance your blood sugar levels. Sugar crashes, which can happen throughout the day due to long periods without food and not eating the right foods, stimulates the stress hormones adrenaline and cortisol to be released. Dr Glenville explained: ‘This is because these stress hormones, apart from helping you to run away from a tiger, can also mobilise your glucose - which has been stored as glycogen in the liver - back into the blood stream. ‘This is why you can feel more jittery, irritable etc when blood sugar plummets.’ She advises ensuring you have a small meal every two to three hours that contains protein.

Up your fish intake

 

Almost 60 per cent of our brains are made up of fat, nutritionist Cassandra Barns explains. About half of that fat is DHA omega 3 fatty acides, which are found in abundance in fish. Hence why fish is often referred to as a great source of ‘brain food’. ‘Omega 3 are known as “essential” fats because our bodies do not make these so we must rely on eternal sources for these nutrients, such as eating oily fish, or taking a supplement,’ Ms Barns said.

 

Get a good nights’ sleep

 

Many of us experience feelings of pressure, tension, and nervousness., especially after a busy and stressful day and these feelings can feel more prominent at bedtime. Sleep is a significant part of living a healthy lifestyle, and many of us simply do not get enough. Martina Della Vedova, nutritionist at Nature’s Plus UK says: ‘If we don’t get enough sleep we can find it harder to adapt to challenging situations, and when we can’t cope as efficiently with stress it can be harder to have a good night’s rest.

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Importance of Exercise & hydration

Posted on April 3, 2016 at 5:45 AM Comments comments (0)

IN THE NEWS

 

Exercise may slow down the brain's aging by 10 years

Long-term observational study shows that cognitive abilities are maintained longer by adults who practice regular physical exercise.

http://www.cbsnews.com/news/exercise-may-slow-brain-aging-by-10-years-in-older-adults

 

Drinking More Water May Help Your Diet

New reseasrch finds that drinking just 1 per cent more water can reduce total daily calorie consumption, in particular the intake of sugar, sodium and cholesterol.

https://www.nlm.nih.gov/medlineplus/news/fullstory_157636.html

 

Exercise May Extend Lives of People With COPD

Any amount of moderate to vigorous physical activity can reduce the risk of dying after hospitalization for chronic obstructive pulmonary disease, says Harvard study.

http://www.webmd.com/lung/copd/news/20160318/exercise-may-extend-lives-of-people-with-copd