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A New You Resolution

27/11/2014

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Why wait for the New Year or your next summer holiday to make a positive change to your health and wellbeing.  We all fall into this trap; ‘I’ll start in the New Year, I’ll start in April, I will start on Monday’.  All are delaying tactics and often not followed through. 

As in previous blogs, I will try to avoid the word ‘exercise’ as so many people would rather receive a poke in the eye!  I am therefore going to say ‘activity’ or ‘move more’. 

When you start a new activity and use muscles which have been (mostly) sedentary, you may feel some soreness, however the rewards far outweigh a little discomfort.  Day by day you will see, feel and enjoy the benefits.  Your choice of activity is paramount, if you are going to ‘stick with it’ you need to find your flow, rhythm, and inner strength.  The activity needs to become part of you where it is normal every day practice and not just rolled out on high days and holidays. 

Okay; so you are with me on this, what now?  Why are you still hesitating? Let’s take a look at the most common barriers:

Time:  Time is most likely the biggest barrier, ‘I don’t have time’.  Well let’s work a miracle and make time!  Think outside of the box.  Where is a small window of time (again we ideally want every day)?  Do you clean your teeth in the morning and evening?  If yes, how on earth do you find time for that when you have no time?  OK I jest, but it is an opportunity to multi task and gives you 2 minutes twice a day for a posture check and mini abs workout.  How many times do you boil the kettle?   Again another small opportunity to mobilise your neck and shoulders.  How do you get to work, school or college?  If by public transport, get off the bus or train 1 or 2 stops early and walk.  Take the stairs or walk up the escalators.  So without even trying, we have found about 30 minutes of time available to be activity and move more.  That’s our first miracle and we have not even been trying!  Now onto some more meaningful, (designed) activities and how to find time.  This is important stuff, so you may need to move something around to fit it in, being active far outweighs so many other commitments.  Take out a pen and paper or your diary and plan some time.  Don’t let time pass by or dictate to you, take control and make this your resolution.

Finance:  Do something ‘free’; walking, running or cycling (if you have a bicycle).  Find a new activity you can learn and practice at home Yoga, Pilates, or Tia Chi.  It needs be a routine that flows with concentration, breathing and precision.  It needs to become part of you and something you do every (or most) days.

I’m not ‘Fit’ enough to exercise:  This is a bit like saying I am too hungry to eat or not wet enough to go swimming!  It is often an excuse/barrier along with other physical barriers, ‘I’m too old, I have a bad back, I’m too heavy, I have a bad hip or shoulder’.  These are all sound reasons to be careful with your choice of activity and even instructor/trainer, however physiological barriers are excuses and not a reason to avoid leading a more active and health lifestyle. 

Location:  ‘There is nowhere near me or I can’t get there’.  Again this is another excuse.  The answer is the same as time.  Find windows and opportunities where you can be more active.

I am too stressed:  HELLO – Exercise, activity and movement is one of the miracle medicines for stress.  As with time and finance, discover an activity you can learn and practice at home.   For stress management it needs to be an activity where you work with controlled breathing. Yoga, Pilates or Tia Chi would be ideal however any physical activity will reap benefits to release stress.

Commitment:  ‘It never works and I won’t stick to it’. Yes it will work, have a positive frame of mind; work with a qualified PT or instructor and set realistic (smart) goals.  Work towards those goals, smash them and set new goals.

Don’t wait for the New Year for a New You.  Start now, find activities you will love.   Work with a qualified and registered PT or instructor.  If finance is a barrier, look for a starting discount.  Gyms and Fitness Professionals want to work with you, so seek out the best opportunity and start now on your ‘New You Resolution’.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work. Passionate about Pilates.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook:   Inspired Health and Fitness 

Follow me on twitter:       @IHFcouk 

Website:                         www.inspiredhealthandfitness.co.uk

Linkedin:                         Pauline Ward

Telephone:                      07821 969405

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Perfect posture and neutral spine, is it a load of old codswallop? 

13/11/2014

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Why bother correcting your posture when there are far more important things to worry about?  Posture was something we were nagged about at school and by our parents, ‘sit up straight’ a teacher would shout; ‘why’ you may think to yourself? 

What is important about our posture, how we stands, walk, sit and even lay down? 

Correct posture ensures optimal alignment of the skeletal frame, it offers stabilisation, balance and co-ordination of movement.  It allows your joints to move and stretch preventing referred alignment de-functionality and joint related pain.  

Poor posture could seriously compromise your ability move freely, if not now, most certainly in the future.

Optimum posture will vary from one person to the next; we are all different and there are many factors to take into consideration.  When looking at your posture you are considering the alignment and positioning of the skeletal segments.  The positioning of your feet, knees, pelvis, spinal-column, ribs, shoulders, arms, neck and head.  How these segments are positioned standing, sitting and laying down. 

To improve your posture you will need to be aware of factors which may affect your posture. 

  • This could be your lifestyle, what you do at work or home.  Are you standing or sitting for many hours?  Is the same movement repeated?  Are your lifting or moving large/heavy objects or perhaps picking up and carrying children?  
  • You may be a keen sports person or enjoy a hobby which requires repetitive movement.
  • The choice of shoes your wear will impact your standing and walking posture.
  • You may have genetic, hereditary posture related issues to consider.
  • Your health, medical conditions or injuries will affect your posture.
  • Age related bone composition will affect your posture.

All of these factors have an impact on your posture when moving and resting.  Although some cannot be avoided, we can take steps to address and improve our posture fairly quickly in the short term and with ongoing practice, the long term prognosis can be dramatically improved.

What can you do to help yourself?

If you are suffering from posture related issues and feel pain, you need to speak with a qualified physiotherapist, osteopath, chiropractor or medical professional.  They will be able to diagnose the issue and recommend a course of treatment and exercises.  At the end of any treatment you receive, your therapist may recommend Yoga or Pilates as an ongoing practice to assist and improve your posture.

Joseph Pilates wrote “Contrology (Pilates) develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit”.

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In one of my previous blogs: 'Pilates is not just for girls!'  I have written about Pilates and the principles.

It is worth emphasizing that every Pilates exercise has been designed as part of a complete ‘system’ to move, glide and stretch the body.  When you are taught Pilates each exercise has sound underpinning intentions which are true to the Pilates ‘system’.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:     @IHFcouk 

Website:                       www.inspiredhealthandfitness.co.uk

Linkedin:                       Pauline Ward

Telephone:                    07821 969405
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    Pauline Ward - Business owner, Absolute Yoga and Pilates

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