Tag: Healthy Mind

Fitness

Benefits From A Pilates Workout

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Benefits From A Pilates Workout

Pilates is a form of exercise which concentrates on strengthening the body with an emphasis on core strength. It helps to improve general fitness and overall well-being. Similar to Yoga, Pilates concentrates on posture, balance and flexibility. This form of exercise was developed by Joseph Pilates in Germany, who believed that physical and mental health were closely connected.

Although there are similarities between yoga and Pilates as they both focus on the mind-body connection, yoga tends to focus more on spiritual well being. It is a more relaxing form of exercise whereas Pilates is more physical and focuses on toning and strengthening.

Photo credit: Ginny Rose Stewart

Practicing Pilates on a regular basis provides plenty of well-rounded benefits. The great thing is that Pilates can be enjoyed by anyone and at any age. If you’re a beginner you can start with the more easier exercises and then once you’ve mastered those, you can work on the advanced moves. Always check with your health professional if you haven’t exercised for a while, are older or pregnant, or have health problems.

  • Good posture – Pilates will teach you to gain and maintain good posture. The exercises require that your body is always in alignment. This is especially beneficial if you suffer from lower back pain.
  • Clears the mind and improves your mood – Pilates focuses on providing balance between your mind and body, it gives you an overall sense of well-being. Pilates can improve your mood as physical activity causes endorphins to be released and causes a positive feeling in the body. Some scientists believe that being active can enhance wellbeing as it brings about a sense of better self-confidence and self-control.
  • Muscle Tone – The exercises involve the use of muscles that you may not use on a daily basis. After the initial soreness, you’ll find that your muscles will be much more toned.
  • Flat abdominal muscles – As Pilates focuses on strengthening your core which includes your abdominal muscles, you’ll find that one of the benefits of Pilates is that it will result in a flat stomach.
  • Flexibility – As we age we tend to lose the flexibility we had when we were younger. Pilates is said to restore your flexibility. After a while you’ll be amazed at how much more flexible your body has become.
  • Improves your balance – Through the mind-body connection, you will become much more aware of how your body moves and performs. Pilates not only improves your physical balance through correct posture but will also restore your mind-body balance.
  • Reduces stress – When doing the exercises, you’ll be in the moment and won’t be able to think about all those responsibilities that weigh you down on a day to day basis. You’ll be more focused on your breathing and on the moves that you are making with your body. This is one of the best ways to relieve stress.
Photo credit: Elena Kloppenburg

Shelley & Michelle xx

Lifestyle

5 WAYS TO KICKSTART A HEALTHIER LIFESTYLE IN 2022

by shelleyandmichelle1 Comment on 5 WAYS TO KICKSTART A HEALTHIER LIFESTYLE IN 2022
5 WAYS TO KICKSTART A HEALTHIER LIFESTYLE IN 2022

Invest in yourself: Always make time for you, it may sound a bit cliche but not taking care of yourself won’t give you the ability to be your best self in everyday life. This is easier said then done, as the days can disappear before our eyes so quickly… I mean we are at the end of January already! Try and find ways to show yourself some love and keep your stress levels down, whether it’s getting your hair done, buying that new outfit or a piece of jewelry you’ve had your eye on. Retail therapy can be a good remedy to feel good. Lastly investing in your wellness, for example vitamins is a good way to get through those long winter days. We have a lot of vitamins and minerals in our foods, but if you are suffering with those January blues and needing that extra boost, invest in the vitamins you need to help give you energy.

Make time for sleep: Getting enough sleep is one of the most important health benefits ever! It reduces stress and improves your mood, leaving you refreshed and alert for the day ahead. Without enough sleep the brain cannot function properly. A healthy sleep also helps the body remain healthy. It’s not easy for us all to drift off to sleepy land straight away and to get in the recommended six to nine hours a night, but if you try getting into bed at a decent hour most nights, and making it a point to shut out all the distractions such as phones, you may see a difference. Enjoying a hot bath with your favorite bath salts is a great way to help sooth the muscles, unwind and clear the mind. We love spraying lavender mist on our pillows before sleep which helps get us to sleep quicker. If that’s not for you, you can never go wrong with a good book before bed.

(Photo credit: Susan Wilkinson)

Choosing healthier food options: We’re not fans of diets and tend to eat what we want and also enjoy, all in moderation of course! If you are watching what you eat then the best way to monitor this is by evaluating the time of day you have your meals. We find that when we make time for breakfast, lunch and dinner we snack less during the day. A substantial breakfast is not on the cards for us every day due to busy mornings. When on the go grab that banana or fruit pot so you don’t miss out. Try eating at fixed meal times daily, this will help control your hunger. Just have fun with your meals, we are foodies and like a variety of different cuisines. Experiment more in the kitchen and bring fresh tastes to your dining room table.

(Photo credit: Claudia Soares)

Exercise: Being able to fit the time in to even get to the gym a few times a week is a miracle. So when life gets hectic, being physically active throughout the day helps. You don’t need to hit the gym every day to burn calories, deciding to take the stairs over the lift, taking a half an hour brisk walk at lunchtime. And even try a ten minute quick Yoga and Pilates session first thing in the morning or just before bed at the end of the day. Sticking with this routine will keep your fitness levels on track.

Mind and soul: We all have our own way to de-stress, clearing the mind is also important for overall health. Learning to switch off from your day fully is a mindset, to achieve this, you can meditate, pursue a hobby, listen to music and watch a great tv series. Why not treat yourself to the cinema or theatre. Put yourself first, when you try to do that you will feel happier and be able to tackle whatever life throws at you.

(Photo credit: Thanos Pal)

Shelley & Michelle xx

Fitness

STAYING FIT AND HEALTHY WHILE SELF-ISOLATING

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It’s quite challenging having the mindset to stay fit and healthy during these uncertain times. The gyms are closed and like many we have found other ways to stay fit and healthy. Take a look at a few exercises we have put together for you all to enjoy.

Park Run

Walking or running outdoors is a great way to keep fit and clear the mind. Always remember that when running in an open space keep more than two metres away from other people and cut down your run or walk to once a day. Brisk walking, running or jogging releases feel-good endorphins that can reduce depression and anxiety. Outdoor running strengthens muscles, increases leg strength and ankle flexibility. If you need a little push or want to monitor your progress, why not download fitness and running apps.

Online Yoga and fitness classes

There are so many fitness classes online that can keep you occupied during the lockdown. You are spoilt for choice as there is something for everyone to enjoy! Classes range from yoga, full body cardio, abs toning, pilates and dance workouts, if you prefer something more fun you can take part in short ten minute classes to thirty minutes and even hour long sessions depending on what you’re willing to endure that day. Always remember you can improvise for e.g. if you don’t have dumbbells, use two tins of beans or soups.

Skipping Rope

We have mentioned skipping in a previous post because we love it so much! Not only does skipping make you feel like a child again it’s a great way to improve your fitness and you can literally skip anywhere! Your home, the garden or the park. You can burn from 200 to 300 calories skipping rope for up to fifteen minutes. We see why boxers skip so much! Another skipping benefit is that it improves your posture, when skipping rope you generally pull your shoulders back with your back upright. Good posture improves digestion and blood flow to the brain.

Using your body

Find space in your home or garden and do simple exercise routines such as squats and lunges. To make sure you are working both sides of the body for the same amount of time, give each set a time limit. For e.g. thirty seconds of sit ups, rest for fifteen seconds then go straight into burpees for thirty seconds, then of course don’t forget your fifteen second rest. Exercises such as Sit ups are an effective way to target your abdominal muscles by strengthening, tightening and toning your core. A burpees exercise is a total body workout which works your arms, back, chest, core, glutes and legs.

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Shelley & Michelle xx

Fitness

EIGHT REASONS TO STRETCH BEFORE AND AFTER EXERCISE

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Whilst working out over the years we’ve noticed there are people that don’t stretch before or after working out. This is one of the worst things you can do when exercising as it can result in muscle tear and injury.

Stretching should be an essential part of your every day workout. Below we have listed reasons why you should always take the time to stretch.

1. Stretching before exercise allows your muscles to loosen and prepares your body to take on the impact of exercise you have chosen to do.

2. Your muscles are less likely to become injured by sudden movement when undergoing an activity. Whilst stretching you reduce the risk of injury.

3. After working out, stretching your muscles helps loosen the tightness effect that can lead to post-workout aches and pains.

4. Stretching actually improves your posture. When you stretch the shoulders, lower back and chest it helps keep your back in alignment which will improve your posture.

5. Tense muscles can cut off circulation which can result in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax and increases blood supply to your muscles and joints.

6. Stretching reduces and manages stress. Well-stretched muscles hold less tension and can help you feel less stressed.

7. Regular stretching routines can help prevent future back pain by strengthening your back muscles and reducing the risk of muscle strain.

8. Stretching not only increases flexibility, but can also calm the mind. When stretching focus on mindfulness and meditation exercises which is done during yoga and pilates.

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Shelley & Michelle xx