Nadia Baker ST

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Nadia Baker ST

My belief is that we should all feel comfortable in our own bodies. I would like to be there to help and support you in making this shift to feeling better.

I know this is not always the case, yet I know we all have the ability to heal and feel better.

25/05/2023

I'm sure you've seen this stretch before, but do you know why it's such a popular stretch? If you don't, then let me tell you, it's great to help open the chest, stretch the back, and get a bit more movement into the spine. We are also getting the added benefit of stretching the abdominal area and giving space to our organs! The best way to do this is to start by:
⭐️ lay face down on your stomach with the palms of your hand on the floor under your shoulders
⭐️ take a nice deep breath and gently push up from your hands, pushing your chest up and forward
⭐️ continue pushing upwards until your arms are straight, try and look at the ceiling, and pinch your shoulder blades together, allowing the chest to be open
⭐️ it may be a little uncomfortable, but try and breathe and relax.... hold and breathe for at least 30 seconds
⭐️ then slowly lower yourself back down
⭐️ if you find this a bit too intense at first, start with being on your forearms instead of hands and then slowly work up to the full pose.
I hope that you'll give this a go and hope it helps! 😊💪

23/05/2023

Carbohydrates, why are they so important, and is there one that's better for you than the other? First, the reason that carbs are so important is because they are the main source of energy for the body. To answer the second, there are definitely some carbs that are better for you. Some of the reasons are because they are easier for the body to break down and use. Where as some carbs have a lot of sugar and are highly processed and do not actually provide the nutrition that our bodies need. Above is a small chart to give you an idea about carbs. I hope this helps and you become a little more aware of what you're eating! 🥬🥦

20/05/2023

Trying to find balance or become more grounded can be difficult. With how fast life moves, it's important to mark out time for yourself. Above is a list of things that can really help us grow and ground us. Sometimes, taking the time at the beginning of the month to make space for you will help keep us present. It's vital that we take the time to be still and unplug in order to stay present and not get burnt-out. What helps you stay grounded and focused? What do you do to prevent getting burnt-out? 🧘🪻

18/05/2023

This is a great stretch to help open the chest and stretch the back and abdominal area. You will also feel a stretch into the front of the legs (quads) and into your hip. The best way to start is by:
⭐️ lay down on your stomach and raise up onto your elbows just as in the first picture. Once there, take a deep breath and allow your chest to open and pull your shoulders back
⭐️ then choose a leg and slowly raise it up and bring it as close to your glutes as you can. Hold it there and take some deep breaths, and feel the stretch
⭐️ if you choose once here, you can slowly circle your foot in the air, slowly. (This will help to lose the hip)
⭐️ Once done slowly, lower the leg down and do the other leg
This is a great exercise to help stretch the whole body and get things moving. It may be a bit stiff or hard at first, but remember, with consistency and time, it will get easier 😊💪

21/02/2023

Ginger, it's a great herb it has so many amazing healing properties to it. Along with being great for inflammation, it is also helpful in digestive issues, nausea, sore muscles, and so many other benefits. It's also an easy hurb to add to your dishes or to make juice with. Try adding it into your diet and see how you feel. Just remember, with any natural remedy, things take time to be used, so be consistent and give your body time to use all the good things you're feeding it 🫚🍊

13/02/2023

It's quite easy to feel overwhelmed with life at times. Today's life has so much going on, and we can feel like we have so much to get done or we have things we're dragging around with us. We forget that we don't need to do it all at once, and if we can just break things down into smaller pieces, it can make things much more manageable. Give yourself a break slow down and know it's OK to do less. Just do your best every day and know what you do is enough 🪷

11/02/2023

I know this is a very basic stretch, but let me ask you how easy do you find it? Also, do you know it's a great stretch to lose the lower back and shoulders. If you find that you get a little stuck when doing this one, a variation to help is below:
⭐️ After you find your starting position on the floor, bend your knees slightly and widen your legs slightly more than hip distance
⭐️ sit up straight and reach your hands forward as far as you can
⭐️ find your position and take some nice deep breaths and hold for 30-60 seconds. You will feel a stretch through your hamstring, lower back, neck, and shoulders
⭐️ then slowly walk your hands back up
Remember that over time, this will get easier, and you will be able to go further and your knees all the way down. Just be paicent and remember it's all about consistency 🧘‍♀️💜

26/01/2023

Have you ever wondered the difference between the different nut butters they have out now? Nut butters are a great way to get some of your good fats and protine in, but there is so much choice nowadays that it can be easy to get overwhelmed! I know personally I enjoy a bit of peanut butter, but is that really the best choice? If you've ever wondered or enjoy your nut butters as much as I do, here's a little look at what value each has. It's important to know what we're eating and I hope this helps give you a bit of insite 🌰🥜

19/01/2023

I know I personally get quite tight in my arms, especially my forearms and wrists. I find that this stretch really helps to stretch the triceps, forearms, and wrists. It is also helpful to open the upper back. It can be a bit tricky at fist, and if you can't quite get the hands to touch, that's ok. Just go as far as you can. With the stretch:
⭐️ find a comfortable place to sit it can be in a chair or on the ground.
⭐️ sit up tall and engage your core, then reach your hand straight in front of you. Like you're trying to reach something in front of you
⭐️ then cross one arm over the other and bend your elbows so your hands are pointing to the ceiling
⭐️ at this time, you will feel a stretch in your triceps
⭐️ try to then clasp your hands together (if you can't, that's ok. Just try)
⭐️ then just breathe, try to pull your shoulders back, and don't forget to breathe
⭐️ hold for 30 to 60 seconds and repet 3 times
Just remember it may be tricky at first, but over time, it will get easier. Be paicent with yourself 🧎‍♀️🥰

07/01/2023

Protein, it's such a big topic, and there's so much information out there that it can be quite confusing. So how much protein do we actually need, and why is it so important? The amount of protein that someone will need will depend on a few factors. Such as weight and lifestyle (to keep it simple), for example, if someone has has a job at a desk, and does some walking but no other exercise. Then, they would not need as much as someone who has an active lifestyle. Generally, the amount of protein someone should have in a day is about 1.2g to every kg that you weigh. If you are very active, then you should increase this depending on how much activity you do.
Then the question becomes, why is it so important? Protein is one of the main nutrients we need for growth and repair of muscle tissue. It is also used for energy products and many other processes that happen in the body. It is a vital part of what our bodies need to function and repair at optimal level. 🫛🫘🍖

31/12/2022

Happy new year to all may this year be the year you atchive your goals and find peace 💜

31/12/2022

This is a great movement to do if you're trying to get more mobility as well as gain strength in your gluts, hamstrings, and core. You'll want to do 3 sets of 12 to really strat making a difference. What you should do is:
⭐️ find your standing position with your feet slightly wider than hip distance
⭐️ engage your core and keep your back straight as you gently bend your knees and bend down. Remembering to keep your core strong and staying upright
⭐️ Once down at the bottom hold for a few breaths before straightening your knees to stand up straight again
⭐️ Once you've reached the top squeeze your hamstring, gluts and shoulders back. Then repet this process.
Just remember to keep breathing through all these movements. If you'd like to make this more difficult you can add weight such as a kettle bell or dumbbell. Just remember that all change comes from consistency and paicence 🦵😊

31/12/2022

Food is such a big part of feeling good, staying healthy and recovering. Knowing portion sizes is just as important. It's easy to over eat or under eat and not know it. An East way to help with this is by using your hands or fists. Above is a little guide to help you 🥑🥜🍎

25/12/2022

Wishing everyone a wonderful Christmas 🎄🎅

25/12/2022

This is a great stretch to help open the front of the shoulders and chest as well as stretch the triceps. You can sit in any way you find comfortable. This stretch may be a bit difficult at first, so using a towl to grab with both hands in back may be helpful to begin with. For this stretch, what you want to do is:
⭐️ find a comfortable place to sit, then reach one hand up above your head, and bend your elbow to reach down your back
⭐️ with your other hand, reach behind your back and try to grab your other hand (this is where the towle may be helpful)
⭐️ gently pull your hand together to open the chest. Remember to take some nice deep breaths
⭐️ hold for at least 30 seconds and release and do the other side.
It may be a little uncomfortable at first, but just remember over time and being consistent, it will get easier 😊

19/10/2022

Do you know why iron is so important to have in our diet? Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren't enough red blood cells to transport oxygen, which leads to fatigue. Other things that can be affected by low iron are anaemia, general weakness, dizziness or lightheadedness, extreme fatigue, fast heartbeat, easily broken and brittle nails, paler than normal skin, chest pain, shortness of breath, headaches and cold hands and feet. Above is a list of some foods that cab help increase iron levels though there are many more! 🥦🦪

06/10/2022

Understanding that we need all of these things in our life is so important. Being able to hold space to heal, learn and grow is vital in finding balance in our lives. Find some time in the day to allow yourself to sit and be still see what you need and allow yourself to have it 🧘‍♀️

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