Wellbeing

Get some tips this Dry July!


4 Yoga Poses to Combat the Munchies (and sleep better too!)

By Kirsty Welsh on

“I can’t keep my alcohol intake down… I can’t stop eating sugar… I try really hard each week, but the macaroons are staring at me like, ‘EAT ME OR ELSE!!’... I get bored... I crave energy... It was my colleague’s birthday... I had ice-cream 4 nights this week...”

This used to be me with honey. No joke, there was a phase where a 1kg jar of raw organic honey would be consumed every five days. And if you’re taking on Dry July this year and going booze-free, you’ll be facing your own sugar cravings, peer-pressure, internal conflict, the lot. I GET it, you can’t have alcohol, and sugar tastes so GOOD and we want more, consistently; it’s a feel-good quick fix.

Unfortunately, this ‘quick-fix’ is counter-productive to long-term feel-good. We feel better instantly, it soothes us, calms us, but our bodies are crying on the inside, begging for a healthy change.

Balance and moderation are words we hear constantly, but we seem to struggle to find them within our daily lives. Why? There are many reasons, but one that is universally mutual is STRESS. We are far too busy for our own good and our mind tends to take a beating. Our thoughts can become negative, focused on how we don’t have enough time and divert away from positive and compassionate thoughts that keep us present and happy. So what do we crave? Comfort! And we want it NOW. Enter macaroon or glass of wine.

PRESENCE can answer a whole lot of questions! This means to be mindful, to hold our thoughts in this moment now, not diverting ahead in worry about the future and not living life based on situations that are now memories.

Why is this relevant to making healthier choices?? If we are present, we are more in tune and connected with our true needs and feelings. We are therefore less likely to indulge in habits on a consistent and reliant basis, which move us away from health and happiness. Maybe then we can stop ourselves from pilot mode of dessert every night after dinner, because we are able to stop and ask ourselves honestly, “Am I really hungry? Do I really need this food or beverage? Am I just craving something yummy to avoid how I’m feeling and ‘sweeten the moment?’... Lots of uncomfortable truths may come out, but it could very well break some unhealthy habits and change your life.

Many of us know we should breathe, know we should change our thoughts and know we should meditate, but we battle to start... It’s so much easier not to change. If this is you, you’re not alone!!!

Yoga is one of the BEST ways to teach presence. A lot of us struggle to sit still for long enough to meditate, and in yoga we become so much more aware of our body sensations and learn to differentiate our true needs from those that our mind and emotions are telling us!!

So, if you’re a yoga beginner, welcome J Grab an exercise mat, or even just a towel spread on the floor will do the trick. Create a beautiful space for yourself. Here are 5 poses you can try to help re-connect your mind with your body, to relieve stress and tension, clear your mind for better decision making and help you get a good night of sleep.

Remember to consult your doctor or physician before physical activity if you have any health conditions or concerns.

1) Standing forward bend (‘Ragdoll’)


Start by standing tall, feet hip width apart, pelvic floor and core activated and hands on your hips. Inhale, and as you exhale, bend at the hips, keep your spine long and slowly lower your torso down as if to touch your toes. Dependent on your hamstring flexibility, you can bend your knees as much as needed and rest your chest on your knees with hands to the floor. A lovely variation (‘ragdoll’) is to hold your elbows with each opposite hand and allow your head, neck, tongue, jaw, to just drip to floor. Your legs and core will be strong and stable and your upper body completely relaxed! Continue to focus on your breath, with long inhales and exhales.

Hold for 10 breath cycles, working up to 4 or 5 minutes if it feels good for your body. 

2) Reclining Bound Angle



Lying on your back, bend your knees, bring the soles of your feet to touch, bring them in toward your groin and allow your knees to splay outward. This is a beautiful hip opener where gravity does the work for you; there is no need to push your knees down to the floor. Your arms may rest comfortably out by the sides of your body with palms turned upward. Continue to take deep inhalations and exhalations.

Hold for 10 breath cycles, working up to 5 or even 10 minutes if it feels good for your body.

3) Bridge


Laying on your back, bend your knees and rest your feet parallel on the ground and close to your sit bones (your fingertips should be able to brush your heels). Inhale, and as you exhale, press your feet into the floor, keep your legs strong and raise your hips high off the ground. Your butt muscles should be working but not gripping. Once in position, walk your shoulder blades underneath your body and clasp your hands beneath your pelvis. This helps to open up your shoulders and chest. Continue to breathe deeply.

Hold for 3-10 breath cycles, lower and repeat if it feels beneficial.

4) Legs up the wall


Just as it sounds! Find an empty wall, sit on the floor in close to the wall with your feet on the floor and knees bent up so that your right hip is touching the wall. Lay down on your side and roll over onto your back with your feet on the wall. Your butt should be against the wall. Extend your legs up the wall and rest your arms out by your sides with palms facing up. Close your eyes and breathe deeply.

Hold for 5-15 minutes, allowing your entire body to relax.

4 Fun Workouts If You Hate Getting Sweaty

By Zoe Meunier on

Working up a good sweat is often seen as the benchmark for having had an effective workout. But let’s be honest, not everyone likes getting hot and sweaty. It’s uncomfortable, it means you have to shower afterwards and ladies, two words: blowdry ruined. However, high intensity, sweat inducing workouts aren’t the only path to fitness and good health. Anaerobic and strength building exercises are just as important for maintaining a healthy body, managing weight, reducing injury and making you feel good. The four workouts below are so much fun you won’t even realise you’re exercising, but will see you improving your fitness and wellbeing, no sweat!

Circus school

While probably not top of mind to most people as a form of exercise, classes...

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Kickstart Yourself Back Into Movement

By Leanne Hall on

We’ve all been there. Hitting the gym regularly, eating really well and feeling fabulous. Then it happens. Maybe we over eat at a work function, or take a week off the gym because we’ve been feeling unwell. Or maybe we just feel bored with our current fitness routine. Whatever the trigger, the result is the same. Motivation takes a drastic nose-dive and we find ourselves frustrated, and perhaps even depressed at the fact that we just can’t seem to pull ourselves together and get back on track. 

So how can you get back on the health and fitness wagon? Well, here are my tips to help get 
you back to your healthy self again!

Identify Obstacles

When motivation disappears, the first question you need to ask...

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6 Food Tips to Burn Fat and Trim Down this Dry July

By Marcus Bondi on

Dry July is the perfect opportunity will create your very own healthy flat stomach! You’ll be surprised by how much you can reduce body fat by cutting out alcohol and sticking to a sensible nutrition plan.

Anyone can do it. I have trained many busy family-people to flat, strong tummy status and they range in age from 17 to over 60 and in weight from 50kg to 150kg! They all achieved a flat belly and trim waist with a simple healthy eating habit and some simple exercises. Follow this simple program to succeed!


MOST IMPORTANT – NUTRITION! 
OK, so you are healthy and everyone has abs, but no-one can actually see them if they are hidden...

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