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Author: karen

Taking Care of your Mental Health

by karen

Mark Manson wrote that the brain is hard wired to solve problems. It has a need to solve them. Our fight or flight, our gut instincts and our survival all depend on this. We have evolve very successfully due to our brain being the problem solver.

However, we do like order. The brain is comfortable to know what is happening, why and when. The problems come when we have no order. When matters seem to be out of our control and we do not yet have an answer. The brain will start to over think things trying to find a solution. It's normal to feel stress but too much can cause havoc to our bodies and mind affecting our mental health. We can feel anxious because we are unable to find the solution to the problem.

How does anxiety present itself. You may feel sad, anxious at small things, helpless, angry, have outbursts of anger and even frustrated or depressed.

So how can we stop this negative cycle and stop the anxiety??

We can choose what our response is.

Some things we cannot change but we can concentrate on the things that we can. The positives.

Do something that makes you feel good

Drawing, knitting, exercise. Something that makes you laugh, perhaps watch a comedy or an uplifting film.

Think about what is happening right now

Be in the present. If the future makes you feel anxious, think about right now. Look around at all the beauty right NOW.

Get Outdoors & Exercise

Take yourself for a walk in the park or woods. The great outdoors is an amazing mood enhancer. We have some online classes going on if you are unable to get out. LINK HERE

Talk

Pick up the phone and talk. Reach out to your friends and family. If you cant talk to them, find someone to talk too.  There IS someone that is willing to listen and care.

Distract yourself.

Painting, colouring, some sort of arts and crafts. Try something new. Something that you enjoy and distracts your brain. Take a epsom salt bath

Be Kind to Yourself

We live very hectic lives and we put so many pressures on ourselves to be perfect. The house has to be perfect. We have to have  perfect kids. STOP, be kind and take some time out.

 Self Care

Take an aromatherapy bath. Paint your nails, colour your hair, exercise do something that makes you feel good about yourself.

Breathing techniques & Meditation

These are amazing tools to help you to relax and de-stress. It can sometimes be difficult to meditate if your brain is working overtime. Allow your brain to wander in and out of thought, this is ok.  Gently return to the meditation when you are ready.

It will pass.

And it will.  Life has a funny way of doing that.

BONUS: Everything comes from the gut. How healthy is your gut? Are you eating well? Are you eating a nutritious diet?

I hope that I have helped you in someway. If you feel the need, please call your GP and have a discussion with him. They are their to help you. Please do not suffer in silence.

xx

Ref: Mark Manson

 

7 Ways to Improve Your Gut Health

by karen

Improving your healthy gut bacteria is essential for hormone balance and to ward of many disease and illnesses.

Hippocrates once said "All disease begins in the gut" and more and more research suggests that this is true.

You gut is the portal to the outside world and the more healthy gut bacteria we have, the better chance we have to help fight the bad guys.

So what can we do to help the good guys?

 

7 Ways to improve your Gut Health

Eat a Nutrient Dense Diet

Eating Nutrient Dense foods helps with digestion. Good bacteria needs feeding too. Eating foods high in nutrients will feed your good gut bacteria, helping them to fight the bad bacteria which causes illness and disease.

Eat more Fibre

Eating more Fibre can help with digestion, makes you feel fuller and helps prevent constipation

Eat more pro-biotics and pre-biotics

Research suggests that taking pro-biotics  can support a healthy gut and that they may help prevent inflammation and other intestinal problems

Cut down on your stress

There are strong links between the gut and brain health. Research suggests that stress can have the same affect on our bodies as a high fat diet.

Exercise more

Exercise gets everything moving. By exercising you are massaging the stomach and helping  with digestion.

Get more sleep

Your body repairs and renews when we sleep. If you are not getting a good nights sleep, your body is unable to heal.

Drink more water

Drinking more water helps lubricate your intestines aiding digestion and elimination.

7 Signs of an Unhealthy Gut

by karen

7 Signs of an Unhealthy Gut

How healthy is your gut and why does it matter?

You've probably never connected the two but your gut could be telling you something.

If you are suffering any of these symptoms it's possible that you should be looking at your gut healthy and its microbiome.

  • Bloating, diarrhoea, gas, heart burn, constipation, any digestive issues
  • Moodiness, Depression, anxiety
  • Sugar Cravings
  • Diabetes
  • Skin problems like spots, eczema
  •  Food sensitivities
  • Autoimmune Conditions
  • and one for luck - Bad breath

They say that your gut is your second brain, so if your gut is unhealthy then this can cause a cascade of ailments through to some chronic diseases such as diabetes and even some cancers.

The good news is look after your gut and the rest may look after itself.

So what should you be doing?

Firstly monitor your reaction to certain foods. What may work for one person doesn't necessarily mean it will work for your gut but generally you should be looking to:

  • Eat more fibre (this may work for some but fibre can be too much for others)
  • Stop eating processed foods and start cooking high quality and nutritious foods such as organic veg.
  • Eat healthy fats such as avocados, oily fish.
  • Cut out sugary foods that will feed bad bacteria
  • Feed your gut with healthy bacteria such a fermented foods, macrobiotics
  • Exercise regularly, this will massage the gut and help the digestive system.
  • Get good sleep. Sleep is when your body repairs. Lack of sleep will make you tired and sluggish.

A lifetime of neglect of eating processed foods, a sugar loaded diet and inflammatory foods has left your gut screaming for help.  The good thing is that this can all be reserved by eating a gut friendly diet.  It will mean a change from your norm.

Gut Health Workshop March 2020

3 Common Goal Setting Mistakes

by karen

Mistake no. 1

Focusing too much on the goal but not how to get there.

Make a plan or a list of things that will help you to get there. The small things all add up. What are you going to do to achieve that goal? How can you achieve that goal? By making a daily or weekly list and hang it somewhere where you will see it often will help you to focus on what needs to be done.

Mistake no. 2

Setting goals that are unrealistic

" I want to lose 3 stone in 4 weeks"  No. 1 is that healthy, No.2 How are you going to do that? You should set yourself a more attainable goal. Start by losing your first 3lbs and celebrate that, then the next 3lbs, then the next.  By setting a goal that is unrealistic, you are setting yourself up for a failure.

Mistake no. 3

All or nothing

They starve themselves for the first week and then are so hungry they will practically eat a horse. (Well actually it's usually a sugar frenzy).  Your body is used to having all that food and then you expect it to survive on nothing. Nope that's not going to happen and this has all sorts of other health and hormonal imbalance problems.  This is totally unsustainable and again, setting yourself up for a fail. Start

Set yourself realistic, attainable and healthy goals. 

Write them down, journal, take pictures, train with a buddy, get yourself a personal trainer ;)

Start every day as if it is a new day on a positive.

Was this helpful? I hope so. We are here for you. We are in your corner and cheering you on.

Also - We would love to hear what goals you're working on this year...click here and let us know! We will be personally responding over on Facebook.

 

NEW TO EXERCISE?

by karen

Welcome to the NEW decade and we are glad that you have joined us.

Many of us will be thinking of our health, what the new year will bring and making new goals.

We don't fully agree with NEW YEAR RESOLUTIONS as they are usually very short lived but goal setting can be very healthy and motivational.

Health IS a long term goal, we should all be striving for an excellent quality of life and setting goals can help us to focus on what needs to be done.

So if you are returning to exercise after a long break or are new to exercise there are a few steps that you need to take because we want you to return safely as let's face it, you need to be in this for the long run.

So here's our Beginners Check List

  1. See your Doc - this will give you a health baseline - once you see the benefits its easier keep going - once you've got their OK, you are good to go.
  2. Start Gently - Don't try and do a 5k, 10k or dead lift the weights bar. - It's a sure way to injure yourself.
  3. Listen to your body - Just because the person next to you is working out like a mad person. Doesn't mean it's right for you.
  4. Make a favourite music playlist - Listening to your favourite motivational music is known to be a mood lifter and really helps.
  5. Drink plenty of water - before, during AND after exercise.
  6. Nutrition - This is HUGE if you want results.
  7. MOVE - Try to move 5/6 days a week - add the odd exercise into your day
  8. PUMPING - The heart needs to get pumping and you need to get a sweat on.

We would love to hear how you get on.

Karen & Adrian xx

PS. If you are already fit, or have the go ahead, join our waiting list for our FREE 7 day HIIT workout starting in January.

 

 

 

Meno Maze Bar

by karen
MENO MAZE BAR
Ingredients

5 Ripe Banana (mashed)

3 Tbsp peanut Butter

2 Tbsp Butter

3 Tbsp Honey

2 Tbsp Pumpkin Seeds

2 Tbsp Brown Flax Seeds

2 Tbsp Sunflower Seeds

2 tbsp Chia Seeds (Optional) 

10 Soft Prunes (Optional)(chopped finely)

10 soft Figs (optional)(finely chopped)

6 Apricots (optional)(Finely chopped)

500g Oats

  • Heat the Oven to 10C/Gas 4
  • In a large saucepan mix together the butter, honey and peanut butter. Heat until melted
  • Add the mashed Banana and mix through
  • Add the Seeds and mix thoroughly
  • Add the oats and mix thoroughly
  • Add the Prunes and other soft fruits and mix thoroughly
  • The mixture should be a sticky lump
  • Line with grease proof paper a large shallow tin
  • Place all the ingredients into the tray and with a fork spread out evenly
  • Bake for approx 30 mins or until the top is cooked and golden
  • Take a  knife and cut desired squares. If the knife comes does not come out clean then place back into the oven for another 5/10 mins
  • Once out of the oven leave to cool.

Butternut Squash Soup

by karen
Butternut Squash Soup
A warming and hearty soup on a cold autumnal evening
Ingredients

1 butternut squash (peeled & chopped)

1 tsp coconut oil or olive oil

1 clove Garlic (crushed)

1 medium onion (finely chopped)

500ml veg stock

2 tsp ground cumin

  • Heat the oil in a large lidded pan
  • Add garlic, fry for 30 sec.
  • Add onion, fry for 2 mins
  • Add chopped squash, cook for 5 mins
  • Add hot veg stock, enough to easily cover the vegetables.
  • Add the ground cumin and stir
  • Bring to the boil
  • Season and simmer for 20 mins
  • Allow to cool slightly then blend
  • Serve.

Order you GIFT VOUCHER NOW

Clicky Hips?

by karen

CLICKY HIPS?

ANATOMY NERDS - Why does my Hip Click?
If you missed this in the Pilates class or Whatsapp group, here is an excellent video explanation for you. CLICK HERE or sign into our facebook group.
Clicky Hips? This often arises in class and is usually caused by a tendon flicking across a bone and is nothing to worry about unless you experience pain, although the sound can be quite unnerving.  The Psoas muscle is probably the culprit.
Your Psoas muscle (hip flexor as it is sometimes referred to),is located from your lower lumbar region of the spine and extends through the pelvis to the lessor trecantor (the inner bony part of your femur). As the diagram below shows. The part that attaches to your lessor trecantor is a tendon, a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone.  Now, sometimes when you move the femur bone, it is usually this tendon that  flicks across a bone in your hip or pelvis. As long as there is no pain, there is not a problem. The sound and feeling can be quite unnerving though.