I love Pilates and I love working and living in a pain free body.
Many of us choose to just live with the pain and muddle on, unaware of the damage that such pain could be doing to the underlying structures of our bodies.
Back care is so important for every aspect of life, and a healthy back can help reduce and even eliminate pain.
Last week I had the opportunity to ask my good friend and Chiropracter, Nathan Bridge of Chiropractic Works in Cairns, about back care in the gym.
I was interested to learn that after only 20 minutes of sitting with incorrect posture, such as slouching over a computer desk or sinking back into a too soft lounge, we switch off the major stabiliser muscle of the spine, the multifidus. Not only do we switch it off, but it will stay off for 10 hours if we don't flick it back on. Bad postural habits lead to muscle weakness which in turn can lead to pain and other ailments in the body.
He explained it to me like this. The spine is the superhighway for the central nervous system of our body. As such it requires regular maintenance to ensure that the pathways for the nerves are clear and the traffic, being the messages from the brain, can travel unimpeded down the highway.
The car analogy extends. Think of your body as a car, if you want to take it on long fast drives (which is kind of what we are all hoping to do with our bodies in life) then it needs regular maintenance. If you had a flat tyre you would certainly fix it before you took the car out of the garage and went hooting down the highway. Our spine is the same. It needs to be aligned and functioning properly, facilitating the transmission of messages from the brain effectively, before we take it into the gym and smash it with a workout.
To quote the good doctor, "The mind set that exercise will fix problems and people working through pain in the hope that strengthening things will decrease their pain and fix their problems. This is a very risky behaviour".
Good technique, choosing whole body compound and integration exercises that work the body the way it is meant to be worked, and ensuring that the stabiliser muscles are switched on before you begin your gym work is the way to do the best for your body and your back.
Good form and function in exercise are my passions, so if you're not sure where to start with this let me know and I will help you. Give some thought to trying Pilates, if you haven't done it already. This is without doubt one of the most effective forms of exercise to help tone and strengthen the deep stabilisers muscles, aid total body alignment, and just help you feel great.
The golden rule for today - sit up straight to feel great!! OK, it's a bit corny, but seriously, give it a try.
Monday, May 31, 2010
Be the change
So many people I talk to tell me they can't find the time to work out as often as they need to. I totally understand that. I have two kids, a business to run, a hubby to love, and then there's me time (I hope). So in the words of the Buddha - be the change.
I want to blog every day to share so much fitness information with you, so here I sit at 5:19, dressed for work and blogging because this is when it needs to happen. So for me to be the change, simply means getting out of bed 15 minutes earlier so that I can do that.
What it means for you is that instead of finding the reasons why you can't find the time to workout, make a reason to do it, ie your health, and then find a way to be the change.
If you keep prioritising other things over your workout such as doing the housework or having a social coffee, then reprioritise or include those things in your workout. If the housework is the issue start doing your lunges while you vacuum, your squats while you put the washing on the line, your push ups as you make the beds. If it's the social commitments, or your husband/wife that is stopping you from working out then why not go the other way and bring hubby/wife or your coffee buddy to the gym; do some partner training or small group training with a personal trainer. It is so much fun. It will give your relationship a whole new dimension and help you make better choices when you do have that coffee afterwards.
As you start this new week, and tomorrow a new month, make a commitment to being a healthier you and be the change that will bring good health to your life.
DO IT TODAY and have your best day yet!
I want to blog every day to share so much fitness information with you, so here I sit at 5:19, dressed for work and blogging because this is when it needs to happen. So for me to be the change, simply means getting out of bed 15 minutes earlier so that I can do that.
What it means for you is that instead of finding the reasons why you can't find the time to workout, make a reason to do it, ie your health, and then find a way to be the change.
If you keep prioritising other things over your workout such as doing the housework or having a social coffee, then reprioritise or include those things in your workout. If the housework is the issue start doing your lunges while you vacuum, your squats while you put the washing on the line, your push ups as you make the beds. If it's the social commitments, or your husband/wife that is stopping you from working out then why not go the other way and bring hubby/wife or your coffee buddy to the gym; do some partner training or small group training with a personal trainer. It is so much fun. It will give your relationship a whole new dimension and help you make better choices when you do have that coffee afterwards.
As you start this new week, and tomorrow a new month, make a commitment to being a healthier you and be the change that will bring good health to your life.
DO IT TODAY and have your best day yet!
Thursday, May 27, 2010
The Privilege of Parenting
To say I am lost for words is a masterpiece of understatement, having just viewed a video online of a 2 year old indonesian child smoking a cigarette, full inhalation of toxic smoke to the lungs with every breath, fully endorsed by insano dad who gave the toddler his first cigarette at 14 months. He apparently now smokes 40 durries a day, and the father is looking forward to giving him his first swig of liquor as bottom shelf booze is cheaper than baby food in Indonesia. What is wrong with this picture???
Parenting is one of the greatest privileges we can have in life. As the parent of two young boys I marvel at the purity of everything that they are and that they do. I feel like I can hear their brains working as they explore the wonders of their young life and their ever expanding world and I try to nourish them with loads of love and cuddles and lots of healthy nutritious food, and exposure to a myriad of life's experiences. We all want to give our babies the best start in life.
The parenting of this poor indonesian boy must surely be classified as child abuse. This baby's growing body is being denied oxygen and fresh air and his brain is being addicted to the toxic chemicals contained in cigarettes, which have been shown to be as addictive as substances such as heroin. Not to mention the physical damage being done to his lungs and other internal structures. Appearing quite sedentary in the video, and happy to be so, he is likely copying the role models around him - a very sad case of monkey see, monkey do. What hope does this poor child have to explore and fulfil the potential of his life?
So, outraged I am, and frustrated I will probably stay, for a little while as it seems to be a problem without a solution.
How do we educate the masses of poor in countries like Indonesia to stop such dreadful abuses occurring. The father of this boy is about to be awarded "Man of the Year" by the tobacco company. An accolade that in his eyes no doubt carries some prestige, and so to his (I assume) uneducated mind, the smoking toddler is a good thing.
As parents we are the strongest role models for our little treasures, most especially in the early years of their lives. As such we have a great responsibility to providing them with a strong platform from which to launch into the adventure of life. It is the small and simple things we do now that will enable them to grow into the magnificent individuals they will be in the future. Be consistent, fair, honest and kind. Exemplify the qualities that you truly aspire to - the quality of your life and theirs will grow exponentially. Teach them self respect above all - that their healthy body and sound mind are their greatest assets in this increasingly challenging world.
This cigarette smoking toddler is not newsworthy. His parents should be charged with child abuse. And as for the little boy, perhaps he should be offered sanctuary in the Hollywood Hills, where therapy is their specialty and adoption of needy babies is a hobby ... let's face it, could he be any worse off?
Parenting is one of the greatest privileges we can have in life. As the parent of two young boys I marvel at the purity of everything that they are and that they do. I feel like I can hear their brains working as they explore the wonders of their young life and their ever expanding world and I try to nourish them with loads of love and cuddles and lots of healthy nutritious food, and exposure to a myriad of life's experiences. We all want to give our babies the best start in life.
The parenting of this poor indonesian boy must surely be classified as child abuse. This baby's growing body is being denied oxygen and fresh air and his brain is being addicted to the toxic chemicals contained in cigarettes, which have been shown to be as addictive as substances such as heroin. Not to mention the physical damage being done to his lungs and other internal structures. Appearing quite sedentary in the video, and happy to be so, he is likely copying the role models around him - a very sad case of monkey see, monkey do. What hope does this poor child have to explore and fulfil the potential of his life?
So, outraged I am, and frustrated I will probably stay, for a little while as it seems to be a problem without a solution.
How do we educate the masses of poor in countries like Indonesia to stop such dreadful abuses occurring. The father of this boy is about to be awarded "Man of the Year" by the tobacco company. An accolade that in his eyes no doubt carries some prestige, and so to his (I assume) uneducated mind, the smoking toddler is a good thing.
As parents we are the strongest role models for our little treasures, most especially in the early years of their lives. As such we have a great responsibility to providing them with a strong platform from which to launch into the adventure of life. It is the small and simple things we do now that will enable them to grow into the magnificent individuals they will be in the future. Be consistent, fair, honest and kind. Exemplify the qualities that you truly aspire to - the quality of your life and theirs will grow exponentially. Teach them self respect above all - that their healthy body and sound mind are their greatest assets in this increasingly challenging world.
This cigarette smoking toddler is not newsworthy. His parents should be charged with child abuse. And as for the little boy, perhaps he should be offered sanctuary in the Hollywood Hills, where therapy is their specialty and adoption of needy babies is a hobby ... let's face it, could he be any worse off?
Monday, May 24, 2010
Sleep .... glorious sleep
Did you know that when you sleep in deep REM sleep, your muscles, apart from those that you use to breathe, are virtually paralysed??
I did not know this.
Today I met with the doctor at the local Sleep Clinic here in Cairns, and this was just one of the incredible pieces of information he shared with me about sleep. It is also good to know that sleep walking & talking is fairly common in children and that insomniacs generally sleep a lot more than they think they do!! That's the good news :)
What was I doing at the Sleep Clinic you ask? Investigating the impact of sleep on general health and weight loss.
I have many clients in my Personal Training business who have weight loss as a high priority goal. Often these people come to me with a history of having tried many different methods to lose weight and generally have a reasonable level of fitness. A common thread for many who have stubborn weight that will not shift is a lack of quality sleep, either as a result of shift work, interrupted sleep due to children or noisy sleeping partners, or external stressors of one sort or another.
Sleep is so vital to give the body and the brain a chance to rest, recover and repair after each day. Without sufficient quality sleep the body becomes less responsive to all different kinds of stimuli, and in one study the doctor mentioned, shift workers after one night shift showed responses equivalent to having a blood alcohol reading 2.5 times the legal limit. So it's important that we all get our sleep and even more important that if we don't, we take action to fix this.
The good doctor also mentioned that there are lots of methods to improve sleep that do not require medical prescription. As a big believer in the body's ability to heal itself, this is music to my ears.
If you are having trouble sleeping, suffer from insomnia or are waking feeling tired and unrested then it is worth seeing your GP for their advice on whether you would benefit from a trip to the Sleep Doctor.
And on that note, it's almost time for me to go to bed.
Sweet dreams ...
I did not know this.
Today I met with the doctor at the local Sleep Clinic here in Cairns, and this was just one of the incredible pieces of information he shared with me about sleep. It is also good to know that sleep walking & talking is fairly common in children and that insomniacs generally sleep a lot more than they think they do!! That's the good news :)
What was I doing at the Sleep Clinic you ask? Investigating the impact of sleep on general health and weight loss.
I have many clients in my Personal Training business who have weight loss as a high priority goal. Often these people come to me with a history of having tried many different methods to lose weight and generally have a reasonable level of fitness. A common thread for many who have stubborn weight that will not shift is a lack of quality sleep, either as a result of shift work, interrupted sleep due to children or noisy sleeping partners, or external stressors of one sort or another.
Sleep is so vital to give the body and the brain a chance to rest, recover and repair after each day. Without sufficient quality sleep the body becomes less responsive to all different kinds of stimuli, and in one study the doctor mentioned, shift workers after one night shift showed responses equivalent to having a blood alcohol reading 2.5 times the legal limit. So it's important that we all get our sleep and even more important that if we don't, we take action to fix this.
The good doctor also mentioned that there are lots of methods to improve sleep that do not require medical prescription. As a big believer in the body's ability to heal itself, this is music to my ears.
If you are having trouble sleeping, suffer from insomnia or are waking feeling tired and unrested then it is worth seeing your GP for their advice on whether you would benefit from a trip to the Sleep Doctor.
And on that note, it's almost time for me to go to bed.
Sweet dreams ...
Sunday, May 23, 2010
TEAM - Together we Each Achieve More
Warm and Healthy Greetings from fabulous Cairns. I am sure today there are few places on the planet that are quite this perfect. The sun hasn't come out yet but you can already feel how beautiful it is going to be. The birds are singing, there's a gentle breeze and everything seems to be just the way it should be. It's a day to stop and smell the roses :)
I'm a fitness trainer and mother of two beautiful boys ages 1.9yrs and 3.5yrs. I have a fantastic and loving partner, who also just happens to be a sensational dad, and together we are "Team Frost".
I have a Personal Training & Pilates business called Fitness, Form & Function and am absolutely passionate about health, fitness and wellness.
In our very busy and demanding world these days where there is much information and unfortunately misinformation available about health and fitness, the pursuit of a healthy happy life has become a major challenge for many people. So, in the interests of all and as a big believer that as a team we can achieve more than we can as individuals I am starting this blog for anyone who wants to join the team.
This blog will be a space to share with you some of what I believe about leading a healthy lifestyle. I hope you enjoy it. If you want to know more, find me on Facebook at Fitness, Form & Function or www.mumbalates.com.
Yours in fitness,
Simone
I'm a fitness trainer and mother of two beautiful boys ages 1.9yrs and 3.5yrs. I have a fantastic and loving partner, who also just happens to be a sensational dad, and together we are "Team Frost".
I have a Personal Training & Pilates business called Fitness, Form & Function and am absolutely passionate about health, fitness and wellness.
In our very busy and demanding world these days where there is much information and unfortunately misinformation available about health and fitness, the pursuit of a healthy happy life has become a major challenge for many people. So, in the interests of all and as a big believer that as a team we can achieve more than we can as individuals I am starting this blog for anyone who wants to join the team.
This blog will be a space to share with you some of what I believe about leading a healthy lifestyle. I hope you enjoy it. If you want to know more, find me on Facebook at Fitness, Form & Function or www.mumbalates.com.
Yours in fitness,
Simone
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