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Detoxing has become a January Trend. However your body will deal up to 4000 substances on a daily basis regardless of what month it is! Stress produces toxins, eating, drinking and breathing in our polluted air alone creates products natural and unnatural that the body’s detoxification pathways have to deal with. Here are some ways to help support your body and reduce the toxic load on a daily basis.  Much gentler and easier to do; thereby helping you towards a healthier 2013.

    1. Every morning, begin the day with hot water and the juice of a lemon + a pinch of cayenne pepper. This is cleansing and alkalinizing, and the cayenne boosts metabolism/burns fat. It stimulates gastric juices and wakes you up ready to start the day. Water is absolutely essential to the cleansing process. So cutting down on caffeine and alcohol and increasing water will really help support the body.
    2.  Epsom salt baths. Remove toxins & the magnesium will help you sleep. 2 handfuls of the Epsom salts in the bath can have a big effect. Magnesium can also help to relieve constipation. Going at least once a day is vital to remove toxins and prevent them from recirculation in the body.
    3. Make sure you are getting liver friendly foods: whole eggs, leafy greens (kale, chard, collards, beet greens, mustard greens, dandelion greens), artichoke, beetroot, carrots, avocados, broccoli, cauliflower, legumes on a daily basis. Try a green smoothie.
    4. Exercise will make you sweat. Sweating removes toxins from the body. Most heavy metals are stored in fat reserves- remove the fat cells and remove the toxins. Moving your body (from walking, dancing, running, yoga,) everyday for at least 20 mins will make a big difference see here, here, and here for inspiration! Remember if you are Pre or Post Natal consult someone before exercising- see here.
    5. Fibre then will pull the toxins out of the body. Increasing your raw fruit and veg will automatically increase fibre intake as will adding flax seeds, psyillum husk, oats, chia seeds to your daily diet in salads or breakfast. See Chia Porridge and Almond and Flax Crackers

 


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Bath Scrub and soak

Can be used on dry skin standing in the shower without water. Scrub all over your body in a circular motion towards the heart, and then just shower off or- can be thrown straight in the bath for a wonderful soak. You can also use any scent you like. (For a bigger batch just multiply each value)

1 cup Epsom salts, 1cup of sea salt
Enough olive and sweet almond oil to bind them (maybe 1/2 cup)
Essential oils- I used vanilla, cinnamon, ylang ylang and lavender. (can also use chamomile, Rose, Frankincense, Juniper berry, Marjoram, Clary sage- If you are pregnant please check which scents are safe to use first, best to stick to lavender or scentless) Mix and I store them in ziplock bags I recycle but  glass jars would look nicer in the bathroom- jam jars would work just as well too!!

Chia PorridgeGood way to add fibre and essential fats to your diet. Also help with hydration levels

Rainbow meditation– how to stop and breathe a little every day!

Heres a diagram on how your body detox’s to help you understand the amazing process your body does Every Single Day!

liver processes Liver-detox-chart

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Before I start I am a fully trained Personal trainer and have been doing circuits for over a decade. If you are not used to exercise or unsure, always consult a professional first or join a class

Circuits are one of the keys to training. Whether you are looking to lose weight, gain weight, sculpt, balance muscle groups, exercise pre-natal, post natal, sport specific or looking to rehabilitate from injury a circuit can fit into your training programme. They are fun to do, are hard work and can fit around any lifestyle or time constraint. It’s what most popular programmes are based on right now (see Crossfit, Body Rock tv etc- (short high intensity workouts to speed up results) and they work. Why- because they fatigue the muscles, they work across all 3 planes of motions and switch up cardio and strength to keep our body guessing.

Functional fitness is another buzz word- basically meaning fitness for specific function. So a squat though useful and done on a regular basis through normal daily movements- doing a squat with rotation is far more functional as it replicates most normal movements. For example a forward lunge is great to build quads however when running you need forward movement whilst rotating and also moving side to side- so a wide lunge with rotation is more of a functional movement, team that with making it a walking lunge and a foot roll and it basically replicates a runners perfect gait.

To design a circuit the world is your oyster- it totally depends;

  1. On what your goal is
  2. The exercises you chose
  3. The order you do them in ( one area of the body at a time or switching areas with each exercise)
  4. Which areas of the body you are targeting (upper body, lower body, back, core, cardio etc)
  5. Switching up cardio and strength
  6. How long you do each exercise
  7. How long you rest between each exercise or set of exercises (if you rest at all!)
  8. How many times you do each exercise or set of exercises (in one go or over the day)
  9. How intensely you do each (body weight or added weights/bands/kettle bells/ machines/ cables etc)
  10. On one plane of motion or alternating between all. (front to back, side to side and rotation)
  11. Using all push movements, or pull movements or alternating both
  12. Doing the exercises normal speed, holding poses, slow motion or quickly.

There’s no right or wrong way and there are so many options!

Here’s an example:
Standard circuit (lower body, upper body, core, cardio exercise)
Squat, push up, plank, burpee

Can be changed like this (there are so many multiples of this I will only give 4 ways of changing it)
1st option doing each exercise for a minute with no rest in between each exercise and repeating that 3-5 times

2nd option holding each exercise for a minute with a minute of burpees inbetween each one. Repeating that with a min rest between each set- to fatigue

3rd way do 3 sets of each exercise for one min with a 30 second rest in between each exercise (so do 1 min of squats with a 30 sec rest in between 3 times before moving onto 1 min of push ups with 30 sec rest 3 times and so on)

4th way- taking each exercise in all planes if motion- (so sumo squat, rotating squat and standard squat over the minute alternating plane with each squat) with 30 secs between each body area.

Even with 4 basic exercises and 4 different ways of doing them in a circuit you will have 4 very different body responses and results!

Try it with our favourite exercises write down your circuit and share it with us….

Most of all enjoy and have fun with it.

Examples of Exercises to use (by no means a conclusive list- any movement is an exercise) If in doubt always consult a professional before doing any exercise.

Upper Body:

Press up- wide hands, narrow hands, one hand in front of the other, with rotation, tricep push ups, clapping push ups, one arm push ups, in box position, on knees, on toes, on one toe, on a ball, on a bench, against the wall, hands higher than feet, feet higher than hands, on a wobble board, held, staggered- ie halfway, down, half way up, slowly down- quick up and the reverse

Pull up- On a overhead bar, handles, horizontal pulling to the bar on the squat rack

Lat Pull down- with cable, band, dumbells

Over head press- with bar bell, band, dumbbells

Chest press-band, bar bell, dumbbell, uni laterally, bi laterlly, incline, decline, on a ball, on a bench, with rotation

Lower body:

Squat- Sumo (stepping out to the side), narrow, wide, with rotation, with one foot in fron of the other, half squat, quick drop squat, toes in toes out, holding a ball, weights, with a band, with kettle bells (squat swing)

Lunge- round the clack, side lunge, forwards, backwards, one foot higer, toe pinting in, toe pointing out, walking, lunge into leg balance, wide, narrow, with arms up, reaching forward, holding a ball. with a swing, slow up, slow down, jumping alternate leg.

Clean- with dumbbells, barbell

Deadlifts- wide, narrow, with rotation, half way, full, alternate arm, straight leg, with dummbells, with bar, with band.

Bridges- Heels on a ball, back on a ball, single leg, Heels on a bench, on a wobble board, against the wall

Core:

Plank- on knees, on toes, on ones toe, long arm, with rotation, on side, single arm, with knee rotation, reverse plank, with leg to the side, one arm one leg, bringing elbow to knee.

Vsit- explosive, with feet on floor with arms up, with legs straight, with rotation,moving, held,

leg cycles- armpit to knee, slow motion, quick quick fast, held to one side, with a ball, toes pointed, heels flexed, arms wide

Cardio

Burpees

Hops- on one leg, side to side, with foot rotation, in a circle, compass points, onto a step, forward and backwards, in a line, between cones

Shuttle runs forwards, backwards, sideways

High knees

High heels

Mountain climbers

Skipping rope

Squat jumps

 

 

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In everyone’s life there are moments that feel suspended in time. Where you feel time runs away with you and that its going to take so much time to get where you want to be.

I find myself getting lost- chasing so many tails I don’t remember which one is the most important, and which one needs to be finished. I’m great at starting something and getting it going- but then before finishing to satisfaction I tend to the find myself swept away by something else. My body image is something I never quite get to the end of.

Like most girls at teenage I was confident, happy and doing so much I could basically eat what I wanted (which wasn’t much). Going to uni massively changed things. I struggled with homesickness much more than I expected or even realised at the time. I lost a lot of confidence over the next few years, lost all exercise and drank and ate too much crap. I put on a lot of weight, stopped and worked on getting it back together- I have lost and gained over the years and now know that it’s how you feel about yourself that gets you to the end.

If you love and respect yourself- you will eat/drink/exercise the right ways to optimum health without thinking about it. As soon as the voice in my head gets a little dismayed, tired, confused- I always finding myself self destructing.

I am getting better at turning it around and know how to do it but it is still very much a hard turn around. I still find it very hard to be nice to myself. The secret is to keep trying. The person who cares most about what you think IS YOU.

Try this exercise. Get a small notebook to carry around with you. Everytime you say something to yourself- write it down. See what you write- mine is all negative at the moment-

I’m failing at keeping patient with my daughter, I’m eating too much chocolate, I’m eating too much period, I’m not reaching my goals, I’m covered in stretch marks/pigmentation marks, I don’t look like me in the mirror/photos- yuck.

Hardly inspiring motivational words to get me where I want to be. I’m great at saying them to others- why not to myself? I selected some Bach Flower remedies. Wrote down in my notebook to carry round with me my positive affirmations and told myself some great things about me. I have to keep doing that till I believe it- now! I can’t be relying in help from my friends- who are all amazing and supportive as are my family esp my husband and Eva and Nate are my biggest fans! I need to get in touch with my best friend, the only one who can change how I feel- Me

Before you do any high impact exercise like running or weights (like body pump) you need to ensure your abdominals have come back together to protect your spine. There is a simple test you can do to check. Ideally I would come and show you how to do it, if you are a member of a gym, ask who is pre and post natal trained and ask them to check for you and to show you how to do it. Until then I have found this on You Tube- I thought it was the best example and well described:

http://www.youtube.com/watch?v=OayM54bmQig&feature=plcp

There are several exercises you can do to reduce this abdominal separation. I recommend you contact a pre and post natal trained PT, Pilates instructor or Yoga teacher to show you how to do these exercises. It is better to have someone there to correct you and talk you through it so that you can be doing them correctly. Any questions or comments let me know.

 

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Cancer, a word that holds so much fear, for those who have been diagnosed, their family and friends who help them through it and for everyone in the world who fears they may get it. Like so many other chronic conditions there are many ways of defining it and there are many ways of treating it. For your information firstly, by law your health provider is your primary care giver (for cancer and HIV) so if you are looking for alternative treatments you do have the choice but your nutritional therapist or anyone else should seek permission and be in touch with your oncologist.

Like any condition without knowing why these changes in your body are taking place, it’s very difficult to then know how to treat it. In this series of 3 blog posts I will try to help you understand; 1. What cancer actually is, 2. How you can best try to prevent it and 3.  Ideas on how to help heal yourself, either alongside conventional treatment or things to consider if you choose to forego traditional treatment. I am not a scientist or a doctor so my advice is as a Naturopathic Nutritional Therapist and not specific to any type of cancer or any specific case. Please contact a professional if considering any form of treatment.

Now that’s been said, this is how I understand what cancer is, from Andres Moritz – “Cancer is a general term that describes a group of 100 unique diseases that share a common factor: uncontrolled growth and spread of abnormal cell”. Its why this mutation of cells happens, and what the body is trying to do with this spread and change, that I will try and explain today.

The body’s singular function is to survive. Each cell is designed with a specific purpose and when its lifespan is up, there are ‘death cells’ that come and take it away to make room for the new ones. Each cell has a purpose and each cell needs an energy source. To obtain, utilise and transfer this energy each cell needs certain nutrients, to feed, break down, catalyse reactions with enzymes and utilise  metabolic pathways. Without this our cells will die and therefore eventually we will too. There are many reasons as to why any of these factors for healthy cell growth and renewal can end up in mutation. Believe me it happens every day to every single one of us. It’s when it happens over a prolonged period of time without any change in the circumstances, that we find chronic disease, cancer being the one everyone fears the most.

To have good cell renewal you need DNA that will make sure the integrity of the cell information is kept intact. A healthy digestive system that procures all the nutrients needed to build a healthy strong cell are available (fats, amino acids, vitamins, minerals necessary) and the environment that has the right pH for all of these chemical reactions to happen. Combine that with a well circulated, oxygenated and fully hydrated blood supply to feed it and to take away the waste, a healthy immune system to mop up all the rogue bacteria and to dispose of the cells that have served their purpose, a healthy liver to process any toxins produced and a well functioning elimination system to remove all the toxins and waste out of your body, you can see that there are many places where this could potentially go wrong!

Conventional medicine has identified Cancer as an ‘autoimmune disease’ in some cases. The body is not attacking itself; the ideal environment and circumstances as outlined above has been compromised forcing the cell to mutate in order to continue to survive. Normally the body gives you signs of imbalance and the need to slow down and clear out. A cold is a good example. You get hot eyes, sore throat, and fever to indicate to you that there has been an infiltration. Fever is necessary to increase the body temperature to kill off the bacteria, inflammation is necessary to try and contain the bug so the body can fight it and then the mucous produced is the body’s way of then eliminating it. We are very efficient machines. So why would you then want to reduce a fever and inflammation in order to ‘feel better’? Sometimes you have to stop, feel like crap and let the body do its job; rest, feed it immune boosting nutrients and keep hydrated. By then encouraging the purge you are successfully strengthening your immune system, and getting rid of anything left over. So decongestants, supposedly helping you to breathe, are also not the answer as it just gets broken down and redistributed. Such is the case against Vaccinations and prolonged use of antibiotics. Not only to they upset the body’s natural defences they also contain many toxins and can contribute to the ticking time bomb that may be in your body for years and years. The only way to get an immune system is to get sick and the only way to strengthen it is to provide the nutrients necessary to do its job and to keep the body in tip top condition. This is true for body, mind and spirit.

Without good nutrition, adequate exercise (for both circulation and oxygen content of blood) and the ability to express emotions and release stress your body will suffer. You have to listen to your body’s signals. Each illness is an opportunity to cleanse and heal, even the childhood illnesses are integral to this. There is that great quote from the Dali Lama that illustrates this perfectly

After you take a day off work when you are feeling awful, take the next day too. In the long run you do yourself and your work a favour as by properly convalescence you are less likely to get sick again as quickly as you may if you continue to plough your way through it. Suppressing symptoms is a dangerous game. Excessive stress (whether mental, physical or emotional) is detrimental to your immune system and therefore your overall health. Stress affects you by drawing away your life blood to the organs and supplying the skeletal muscles in the fight or flight mode. Whether you perceive stress or not, stress is a reaction to stimulus, whether that be walking down the road in a city with everything going on around you, to being overworked and underfed in a job situation, to constantly worrying about anything. Even watching TV is a stressful situation as the constant flicker and movement is incredibly stimulating. By diverting the blood supply you are taking away nutrients, oxygen and life source away from the cells in your vital organs breaking the essential environment for cellular health. Any stagnation, mental, physical and emotional will also contribute to this. Cancer cell mutation is a last survival mechanism built in when all other protective measures have failed. It’s actually an ingenious way to survive. A cancerous cell is anaerobic so it can continue to function until the environment changes and it can change back to producing a healthy cell.

A cell cannot have malicious purpose or ability, their only function is to survive. Organ failure happens when the constant deprivation of nutrients causes the cell wastage and mutation to continue. Combine that with a highly invasive and destructive poison and toxin that comes in the form of conventional treatment and in my opinion it is a miracle anyone survives such an onslaught from every angle.

In my next blog I will go into the various nutrients necessary for good DNA cell replication, healthy and strong cell formation and immune system; How to minimise toxicity and maximise the body’s detoxification pathways on an everyday level rather than a ‘New Year’s resolution quick fix’. Until then any comments and questions are encouraged and welcomed.

I leave you with this quote again from Andreas Moritz

“Destructive microorganisms have no business in a clean, well-circulated and oxygen rich environment”

Awesome links (and my sources) to follow up with:

http://www.canceractive.com/ a holistic cancer charity.

credence.org a great resource with more online videos to sign up to

http://www.youtube.com/watch?v=jgJKaP0Sj5U&feature=plcp&context=C47cd81eVDvjVQa1PpcFP8RDvM10YWoAEwubj3bxD5l703FZVfLDA%3D An awesome video watching the natural immune system dealing with cancer

http://search.mercola.com/search/Pages/results.aspx?k=cancer All the videos and articles from Dr Mercola

http://www.youtube.com/watch?v=wvzDHGLEUyw a video about the history of cancer treatment and its dubious takeover by modern medicine

http://www.cancerlaw.net/treatments.htm Some of the Law behind conventional cancer treatment and its failings.

Books:

Caner is not a Disease: Andreas Moritz

http://www.amazon.co.uk/Cancer-Is-Not-Disease-Mechanism/dp/097679442X/ref=sr_1_1?ie=UTF8&qid=1339483303&sr=8-1

Staying healthy with Nutrition: Elson M. Haas

http://www.amazon.co.uk/Staying-Healthy-Nutrition-Nutritional-Twenty-First/dp/1587611791/ref=sr_1_sc_1?ie=UTF8&qid=1339484253&sr=8-1-spell

The Transformed Cell Steven A Rosenberg.

http://www.amazon.co.uk/The-Transformed-Cell-Unlocking-Mysteries/dp/0399137491/ref=sr_1_1?s=books&ie=UTF8&qid=1339484314&sr=1-1