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Wellness for Everyone!

13/10/2021

Get Cooking!

Trying a new recipe in the kitchen can actually be like a form of meditation. By focusing your attention on just one thing, you can take a break from everything else going on. The good feels you get from making a dish can help you feel positive in other parts of your life. Give that banana bread recipe a try! And let’s make it healthier by using whole wheat flour and honey or maple syrup instead of refined flour and sugar.

12/10/2021

Avocados: so fresh and so tasty! They’re high in potassium and "good" fats — the unsaturated kind (monounsaturated and polyunsaturated fats).��Plus, with low sodium and cholesterol, they make a great sandwich spread or dip. You can also eat them as is with a spoon. Add ground pepper and a drizzle of balsamic vinegar for a gourmet touch.

14/02/2021

No Caption Needed!

10/02/2021

Think of food as a source of energy and fuel, not something to relieve stress, shame yourself about, or take in mindlessly.

14/01/2021

Stuck on a task or project? Unfinished items on your to-do list can weigh you down.

Ask yourself these questions:
- Are you unsure about the next step?
- Is a lack of time the problem?
- Are you waiting for help to arrive?
- Do you feel guilty that it’s taking so long?

Try this: Don’t focus on finishing the task. Instead, think of one thing you can do to get it moving. Your project should start to look more doable. If not, find the next thing you can do, and keep it moving.

Chip away at your list.

13/01/2021

Once you get into the habit, there are lots of exercises that are easy to do while you're just hanging around at home watching TV. The bridge is one of them.

Here's how:
1.Lie on your back, knees bent, feet flat on the floor.
2. Squeeze your glutes and press into your heels to lift your hips.
3. Tuck your tailbone toward the back of your knees to lift even higher.
4. Pause, then slowly lower until your glutes almost touch the ground.
5. Do it again.

Do 12 to 15 bridges.

12/01/2021

We tend to think more about strengthening our abs. But the back muscles are also an important part of healthy posture.

Try this yoga move to target your lower back muscles:
1.Lie face down, hands under your shoulders, fingers spread.
2. Press your hands into the mat and draw your shoulders back toward your heels, tucking your tailbone.
3. Press the tops of your feet into the mat and lift your chest. Keep your neck long.
4. Breathe.

Hold a Cobra Pose for 15 to 30 seconds.

12/01/2021

The lunge is a great way to work your legs, with or without weights.

New to lunges? It looks like a one-legged kneel, except your knee is off the ground.

Try it:
1.Take a big step forward about 3-4 feet.
2.Torso tall, bend your knees and hips. Lower until your front knee is over your ankle and back knee almost touches.

To start, practice rising and lowering without moving your feet.

Got it? Try stepping back to the start each time.

Next level: Lunge across the room, alternating legs.

Do some lunges today!

11/01/2021

It doesn't matter if you're a beginner or an Olympian. The plank has something for everyone.

Your shoulders, arms, abs, pelvis, back and hips will all feel it—likely in a minute or less.

Try it:
1. From all fours, walk your feet back until your body forms a straight line from head to heels, wrists below your shoulders.
2. Pull your belly button in to tighten your stomach, back and legs.
3. Hold for as long as you can maintain good form.

FYI: The world record is 8 hours and 1 minute. Not bad.

Do a plank.

11/01/2021

Drinking water could help you lose weight.

Having just 2 extra glasses a day may increase your metabolic rate, according to a recent study. You could burn an extra 17,400 calories a year with just a little bit of extra hydration.

So before a meal, drink a glass of water and accelerate your metabolic rate.

06/01/2021

30 spoonfuls of sugar. That’s what most Americans eat a day! To cut back:

Read food labels carefully and keep a record of what you eat.

Limit your daily intake of sugar to 20 grams for women and 36 grams for men.

Swap sugar for nature’s sweets, especially fruits.

02/01/2021

Dare to Get a Massage

Massage therapy is one of the oldest and most used medical treatments in the world. It can help reduce anxiety, pain and even insomnia.

New to it? Here are some tips:

- First, relax. Massage therapists do this all day. They have seen it all.
- Get a referral from a friend. If you prefer a specific gender, just ask.
- Wear as much (or as little) as you want. You’ll be draped in sheets for your session.
- Don’t eat just before you go.
- Discuss any goals, pain, injury, anxiety.

Schedule a massage—and go!

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