wellness657ae52f

Stability: The Underrated Superpower Behind Strength

Fri, 28 Nov 2025 03:27:49 GMT

Stability: The Underrated Superpower Behind Strength

If you’ve ever watched someone squat heavy, move with total control, and make it look almost cinematic, like they could have slowed down to slow mo and still looked great. You may want to know the secret. The ability to stay steady, powerful, and coordinated even when the load gets spicy or the movement gets unpredictable, is Stability.

What Stability Really Means

Stability is your body’s capacity to maintain alignment and control of joints and posture while producing or resisting force. Think of it as your favourite Walkman or CD player of your movement system, quiet, reliable, and essential.

It requires coordinated work from your core, hips, and smaller stabilising muscles, all working together to keep your spine and joints in efficient, safe positions while the larger muscles generate power.

Performance: More Power, More Precision

Stability doesn’t just “keep you safe”; it makes you better, stronger, faster, and more efficient.

Research shows that improving core and neuromuscular control enhances force transfer throughout the body. This translates into measurable improvements in sprinting, jumping, throwing, hitting, and overall strength capacity. In real life, that means carrying groceries with ease, picking up little humans safely, and being able to lift, move and avoid falls.

Well-designed strength training can significantly improve dynamic balance and mobility, especially when exercises inherently challenge stability through free weights and unilateral variations.

Injury Prevention: The Body’s Version of 80s Hardware Protection

Stability training works like those protective cases we used to carry our cassette tapes or CDs in: it keeps everything running smoothly and drastically reduces the chance of something going wrong.

Neuromuscular and balance programs can reduce ankle and knee injuries by up to 40% in active populations. Consistent balance training improves both static and dynamic control, while enhancing lower-limb strength and postural control. These benefits really matter whether you want to improve your golf game or simply navigate daily life with confidence.

Load Tolerance and Technique

When the weights get heavier, or fatigue creeps in, stability is what keeps your technique from unravelling. A strong, responsive core lets you brace more effectively, control your joints under speed or load, and react to unexpected perturbations, whether that’s lifting a barbell or weight or simply managing an uneven step as you're walking.

Studies show that strengthening deep trunk muscles improves core stability, spinal stiffness, and rapid postural adjustments. In practice, this means cleaner lifts, safer progress, and more strength that you can actually use.

How to Build Stability Into Your Training

In the studio in our Lift - Strength and Stability sessions, we include stability work. These principles are mixed into your warm-ups, your unilateral work.

During our warm-ups

Single-leg balance with reaches
Controlled landing mechanics
Light core activation

During our strength work.

Include at least one unilateral lower-body lift
Add one anti-rotation or anti-extension core movement

Accessory work (smaller muscles)

Hip stabilisation drills, such as monster walks or hip aeroplanes
Single-leg RDLs
Copenhagen or side plank variations
Challenging but safe balance tasks

Research indicates that short, frequent bouts totalling 30–60 minutes per week are particularly effective in reducing injury risk

Why Every Lifter Should Care

Whether your goal is sport performance, healthy aging, or simply lifting heavier with confidence, stability is the bridge between raw strength and real-world movement quality. It improves balance, enhances force transfer, reduces injury risk, and enhances your capacity to move well under load.

Stability turns isolated strength into integrated, reliable, and resilient movement, meaning less wobble, better positions, and more of your strength available where it counts most.

Is Calcium sabotaging your Iron levels

jojocoleaka@gmail.com (Jojo Cole) — Wed, 09 Oct 2024 01:55:01 GMT

Is calcium sabotaging your Iron levels

Is Calcium Sabotaging Your Iron Levels? Discover the Truth

Autumn and winter can be a tough season for many. Shorter days, colder weather, and a higher chance of getting sick often make us feel sluggish. One aspect of our health that we might overlook during this time is how our nutrition affects our mood and energy. Two essential minerals—iron and calcium—help our bodies function well and significantly affect how we feel. In this post, we'll dive into how these nutrients impact mood and why balancing them during autumn and winter is essential for overall wellness.

The Iron-Calcium Connection

Iron and calcium are vital, but they don't always work well together regarding absorption. When consumed in large amounts simultaneously, calcium can block your body from absorbing iron, especially non-heme iron from plant-based sources like spinach and lentils. This doesn't mean you should avoid calcium-rich foods—it just means spacing out your calcium and iron intake is critical. For example, if you have a dairy-rich breakfast, opt for an iron-rich lunch. This gives your body the best chance to absorb both nutrients effectively.

The Science Behind Iron and Calcium Absorption (For the Science Nerds)

Why don't iron and calcium always get along regarding absorption? The key issue lies in how both minerals are absorbed in the small intestine. Iron, especially non-heme iron from plant sources, and calcium compete for the same absorption pathways in the body. Calcium can inhibit iron transport across the intestinal cells by blocking the divalent metal transporter 1 (DMT1), which brings non-heme iron into the bloodstream. This is especially true when large doses of calcium are consumed simultaneously as iron-rich foods.

The interaction is most significant with non-heme iron, which has a lower bioavailability than heme iron (found in animal products). Heme iron uses a different absorption pathway, so calcium has less of an effect on it. However, the absorption of non-heme iron can drop significantly—up to 50%—when consumed with high calcium levels.

Additionally, calcium in the digestive tract alters the pH balance, making the environment less acidic. Iron is more soluble and better absorbed in acidic conditions, which means calcium's neutralizing effect further reduces the iron absorption process.

This doesn't mean calcium should be avoided, though. It just means timing matters. Separating calcium and iron-rich meals by a few hours helps each mineral absorb without interference. For example, having dairy in the morning and an iron-rich lunch can help balance out their absorption.

Iron and Mood

Iron plays a huge role in our energy levels. It's responsible for helping red blood cells carry oxygen throughout the body. When you're low on iron, you might notice fatigue, weakness, or a foggy brain, making it hard to focus on tasks. But beyond energy, iron is also crucial for producing neurotransmitters like dopamine and serotonin—two chemicals that regulate mood. A shortage of iron can throw off your balance, leading to symptoms like irritability, anxiety, or even depression. This is why ensuring you get enough iron in the autumn and winter is especially important when low energy can set in.

Who's at Risk for Iron Deficiency?

Certain groups are more at risk for iron deficiency. Vegetarians and vegans, for instance, may struggle to get enough iron because plant-based iron (non-heme) is more challenging for the body to absorb than the iron found in animal products (heme iron). Women, especially those with heavy periods, are also at higher risk. If you're in one of these groups, consider increasing your intake of iron-rich foods like lentils, fortified cereals, or lean meats, and pair them with vitamin C-rich foods (like oranges or bell peppers) to boost absorption.

Calcium and Bone Health

Calcium is best known for its role in maintaining strong bones and teeth. While that's crucial year-round, autumn and winter can be particularly challenging for bone health because we spend more time indoors and may not get enough sunlight. Sunlight helps our bodies produce vitamin D, essential for calcium absorption. Without enough vitamin D, your body struggles to use the calcium in your diet effectively, potentially weakening bones.

Calcium and Mental Health

But calcium isn't just about bones—there's growing evidence that calcium also plays a role in mental health. Calcium is involved in the nervous system, helping nerve cells communicate. Low calcium levels have been linked to mood changes, irritability, and, in extreme cases, depression. Ensuring you get enough calcium through diet or supplements can help keep your bones and mood in good shape during autumn and winter.

5 Immediate Steps to Improve Your Iron and Calcium Levels

Here are a few simple steps to make sure you're getting enough iron and calcium during the colder months:

#1. Time your meals smartly.
Eat calcium and iron-rich foods at different times. For instance, have a calcium-rich breakfast like yogurt or fortified plant-based milk, then an iron-rich lunch with lean meats, beans, or spinach.

#2. Add vitamin C.
Pair sources of iron with vitamin C-rich foods to improve absorption. Try adding bell peppers, tomatoes, or citrus to your iron-rich meals.

#3. Look for vitamin D sources:
In the colder months, when sunlight is limited, turn to foods like fatty fish (salmon, sardines), fortified cereals, or mushrooms exposed to UV light to maintain healthy vitamin D levels.

#4. Incorporate weight-bearing exercises.
Keeping bones strong isn't just about calcium—exercise plays a role, too. Activities like walking, jogging, or strength training can help maintain bone density, especially in the autumn and winter when we're less active.

#5. Warm up with herbal teas.
Herbal teas like nettle or dandelion root can be surprising sources of iron and help hydrate you during the colder months, between meals.

The Upshot

Colder months can challenge your physical and mental well-being, but paying attention to your iron and calcium intake can help keep you energized and in a good mood. Balancing these two essential nutrients and making a few strategic changes to your diet can support your body and mind during the coldest months.

Sources and Further Reading

Zijp IM, Korver O, Tijburg LB. Effect of tea and other dietary factors on iron absorption. Crit Rev Food Sci Nutr. 2000 Sep;40(5):371-98. doi: 10.1080/10408690091189194. PMID: 11029010.

Ito T, Jensen RT. Association of long-term proton pump inhibitor therapy with bone fractures and effects on absorption of calcium, vitamin B12, iron, and magnesium. Curr Gastroenterol Rep. 2010 Dec;12(6):448-57. doi: 10.1007/s11894-010-0141-0. PMID: 20882439; PMCID: PMC2974811.

Lynch SR, Cook JD. Interaction of vitamin C and iron. Ann N Y Acad Sci. 1980;355:32-44. doi: 10.1111/j.1749-6632.1980.tb21325.x. PMID: 6940487.

Cook JD, Dassenko SA, Whittaker P. Calcium supplementation: effect on iron absorption. Am J Clin Nutr. 1991 Jan;53(1):106-11. doi: 10.1093/ajcn/53.1.106. PMID: 1984334.

Hurrell R, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr. 2010 May;91(5):1461S-1467S. doi: 10.3945/ajcn.2010.28674F. Epub 2010 Mar 3. PMID: 20200263.

Cegarra L, Aguirre P, Nuñez MT, Gerdtzen ZP, Salgado JC. Calcium is a noncompetitive inhibitor of DMT1 on the intestinal iron absorption process: empirical evidence and mathematical modeling analysis. Am J Physiol Cell Physiol. 2022 Dec 1;323(6):C1791-C1806. doi: 10.1152/ajpcell.00411.2022. Epub 2022 Nov 7. PMID: 36342159.

Wellness In Motion, A Weight Neutral Approach

jojocoleaka@gmail.com (Jojo Cole) — Wed, 18 Sep 2024 02:11:34 GMT

Wellness In Motion, A Weight Neutral Approach

At Wellness In Motion, we believe that health is about more than the number on the scale. Our weight-neutral approach focuses on physical, mental, and emotional well-being, prioritising how movement makes you feel rather than how much weight you lose.

What is a Weight-Neutral Approach?

A weight-neutral approach shifts the focus from body size or weight loss to overall health. It’s about improving strength, energy, and mental well-being. Movement offers benefits like better cardiovascular health, reduced stress, improved mood, and increased energy—no matter your weight.

Benefits of a Weight-Neutral Approach:

Inclusivity: We welcome all body types and fitness levels, ensuring that everyone feels supported.
Reduced Pressure: The focus shifts from the scale to non-scale victories like increased strength, better sleep, and enhanced mood.
Sustainability: Focusing on overall well-being encourages long-term health habits.
Mental Health: Exercise’s mental health benefits, such as reduced stress and anxiety, are available to everyone, no matter their weight.

How We Practice Weight Neutrality:

No Diet Talk on the Gym Floor: We focus on how clients feel and move, avoiding weight or diet discussions during workouts.
Celebrating Non-Scale Victories: We celebrate strength gains, improved mobility, and enhanced well-being over weight changes.
Inclusive Environment: Our trainers foster a supportive, non-judgmental space for all clients.
Personalized Programs: Every client gets a tailored plan based on their goals—whether it’s increasing strength, managing stress, or reducing pain.

Shifting Your Focus:

Set Functional Goals: Think about what you want to accomplish physically—such as improving endurance or flexibility—instead of focusing on weight.
Celebrate Small Wins: Recognize improvements in energy, strength, and mood.
Reframe Your Thoughts: Shift your mindset from weight loss to feeling better and stronger.

At Wellness In Motion, we’re committed to helping you feel your best—without the pressure of weight-focused goals. Join us for a fitness experience that celebrates every body, at every stage.

Easy Anti-Inflammatory Diet Quick Start Guide

jojocoleaka@gmail.com (Jojo Cole) — Tue, 13 Aug 2024 02:04:56 GMT

Anti-Inflammatory Diet

Quick Start Guide

Introduction

Inflammation is a natural process that helps your body heal and defend itself from harm. However, chronic inflammation can lead to various health issues, including heart disease, diabetes, and autoimmune disorders.

Incorporating anti-inflammatory foods into your diet can help reduce inflammation and promote overall health.

This guide provides you with a simple 3-step plan to get started.

Plan and prep

Planning and prepping your meals is the first step towards an anti-inflammatory diet. Set aside time each week, such as on Sundays, to plan your meals and prepare ingredients. Create a weekly meal plan focusing on anti-inflammatory foods, including colourful fruits and vegetables, whole grains, lean proteins, and healthy fats. Prepping in advance can include chopping vegetables, cooking grains, and portioning proteins. Doing this will ensure you have healthy meal options available throughout the week, making it easier to stick to your diet.

Make Smart Swaps

Making smart swaps and additions to your diet can significantly reduce inflammation. Replace refined carbohydrates with whole grains like brown rice, quinoa, and whole wheat. Incorporate anti-inflammatory herbs and spices such as turmeric, ginger, garlic, and cinnamon into your cooking. These additions enhance the flavour of your meals and provide powerful health benefits. Hydration is also key; aim to drink at least 8 glasses of water daily and include herbal and green tea for added anti-inflammatory benefits. These small changes can make a big difference in your overall health.

Portion control

Mindful eating is essential for maintaining a healthy diet and reducing inflammation. Control your portion sizes using smaller plates, which can help prevent overeating. Choose anti-inflammatory snacks like fruits, nuts, seeds, and yogurt, and keep healthy snack options readily available. It’s also important to limit inflammatory foods such as sugary drinks, processed foods, and excessive alcohol. Gradually reduce your intake of these foods and replace them with healthier options like water, homemade meals, and fresh fruits.

Conclusion

Adopting an anti-inflammatory diet doesn’t have to be complicated. By planning and prepping your meals, making smart swaps and additions, and practicing mindful eating, you can effectively reduce inflammation and improve your overall health.

Lifespan Review

jojocoleaka@gmail.com (Jojo Cole) — Fri, 12 Jul 2024 01:56:52 GMT

Book Club Update: Lifespan: Why We Age – and Why We Don’t Have To by David A. Sinclair

Hi all,

As you know, we've been diving deep into David A. Sinclair’s intriguing read, Lifespan: Why We Age – and Why We Don’t Have To . Now that we’ve all had a chance to explore its pages, let’s zero in on some of the key action items Sinclair suggests for boosting our health and longevity. Ready to supercharge your routines with some science-backed tips? Let’s get to it!

1. Ramp Up the Activity ��‍♂️��‍♀️

Sinclair highlights the massive perks of consistent exercise for activating our longevity genes. Here’s your battle plan:

Diverse Workouts : Mix cardio, strength, and flexibility workouts. Whether it’s our new cardio sessions, some group fitness, or pilates, keep your body guessing and growing.
Stay Regular : Aim for those 150 minutes of moderate or 75 minutes of intense exercise weekly. Even daily brisk walks around the neighbourhood count, so no excuses!

2. Nutrition for the Long Haul ��

The right diet can act like a fountain of youth. (Sinclair.)

Try Intermittent Fasting : Consider eating within an 8-hour window and fasting for 16. It’s not just about when you eat, but also giving your body a rest!
Cut Back on Sugar and Protein : Focus on veggies, legumes, and nuts. Remember, it's all about balance and quality in your fuel.

3. Chill Out with Cold Exposure ❄️��

Cold showers or dips can do wonders for your body by boosting recovery and resilience.

Cold Shower Challenge : End your showers with a cold blast, and increase the time gradually as you get stronger.
Ice, Ice, Baby : If you’re up for it, occasional ice baths can be exhilarating and beneficial.

4. Sleep: Your Nighttime Rejuvenation ��

Never skimp on sleep if you’re aiming for a long, healthy life. Sleep is the most overlooked factor in health and activity.

Consistent Sleep Schedule : Bedtime and wake-up times should be non-negotiable.
Optimise Your Bedroom : Cool, dark, and quiet is the way to go. Phones and tablets? Not in the bedroom!

5. Stress Less for More Life ��‍♂️��

Keep stress at bay to keep the years away.

Meditate and Breathe : Daily meditation can significantly dial down stress levels and keep cortisol levels down.
Relax Actively : Yoga, tai chi, or a simple walk in nature can be your go-to stress busters.

6. Socialize to Energize ��

Our longevity directly correlates with our social connections.

Stay Connected : Regular time with friends and family isn’t just fun—it’s essential for your health.
Get Involved : Join groups or classes that align with your interests to broaden your social circle.

7. Keep Your Brain Buzzing ��

A sharp mind leads to a longer life.

Learn Continuously : Keep those neurons firing with new hobbies, skills, or languages.
Engage Your Mind : Puzzles, books, and instruments are great tools for mental fitness.

There we go guys, this has been our Wellness recap of Lifespan ! Let’s turn these tips into daily habits that pave the way to a healthier, fuller life. Every small step can lead to big gains in our health and longevity. Let’s keep pushing, exploring, and living our best lives!

Thanks for reading along,

- Wellness Team.

How Sugar Hijacks Your Brain: 5 Easy Steps to Take Control

jojocoleaka@gmail.com (Jojo Cole) — Fri, 05 Jul 2024 03:05:34 GMT

How Sugar Hijacks Your Brain: 5 Easy Steps to Take Control

Understanding the impact of sugar on your brain and body is essential for making healthier choices.

Sugar’s addictive nature can lead to cravings, overconsumption, and various health issues.

This 5-step guide leverages the principles of micro habits to help you manage your sugar intake effectively. By starting with small, manageable changes, anchoring them to existing routines, and celebrating your successes, you can gradually build healthier habits that stick. Each step focuses on a critical area of sugar consumption, providing practical strategies to incorporate into your daily life. Embrace these micro habits to take control of your health and reduce sugar dependency.

Understand Your Cravings #1

Cravings are potent signals from your brain’s reward system that urge you to seek sugary foods. Recognizing these signals is the first step toward managing them. Pausing and acknowledging the craving can disrupt the automatic response of reaching for sugar. This practice helps you develop awareness and control over your cravings.

Habit: After I feel a sugar craving, I will take three deep breaths. Anchor: Feel a sugar craving.

Make Informed Choices #2

Reading food labels is crucial for identifying hidden sugars in your diet. By becoming more aware of the ingredients in packaged foods, you can make healthier choices. This habit helps you reduce sugar intake and choose products with lower sugar content. Awareness of hidden sugars leads to more informed dietary decisions.

Habit: After I pick up a packaged food item, I will read the first three ingredients on the label. Anchor: Pick up a packaged food item.

Balance Your Diet #3

A balanced diet helps regulate blood sugar levels and reduces cravings. Including more vegetables in your meals provides essential nutrients and fiber, stabilising your blood sugar and keeping you feeling full longer. This habit ensures that you consistently incorporate healthy options into your diet.

Habit: After I prepare my plate for a meal, I will add one serving of vegetables. Anchor: Prepare my plate for a meal.

Practice Mindful Eating #4

Mindful eating involves paying full attention to the experience of eating and savouring each bite. This practice allows your body to register satiety cues, helping prevent overeating and reducing the likelihood of consuming excess sugar. Slowing down can enhance your enjoyment of food and develop a healthier relationship with it.

Habit: After I take a bite of food, I will put my fork down and chew slowly. Anchor: Take a bite of food.

Develop Healthy Habits #5

Developing healthy habits around meals can support better sugar management. Staying hydrated helps reduce unnecessary snacking, which often includes sugary foods. This habit ensures proper hydration, makes you feel more satisfied after meals, and reduces the impulse to reach for sugary snacks.

Habit: After a meal, I will drink a glass of water. Anchor: Finish a meal.

The Upshot

By integrating these micro habits into your daily routine, you can make gradual and sustainable changes to your sugar consumption and overall diet. The key is to keep the habits small and manageable, anchor them to existing behaviours, and celebrate your successes to build a positive reinforcement loop.

Posture exercises to fend off pain

jojocoleaka@gmail.com (Jojo Cole) — Wed, 22 May 2024 03:33:31 GMT

6 simple exercises to release your tension and improve your posture from the comfort of your desk.

Feeling cramped and stiff sitting at your desk all day? During a long day at work it can be difficult to find time to stand up and move around. Whilst taking a walk during your lunch break can be a great way to get moving, having some simple exercises to do at your desk can be helpful to release that ongoing tension and stiffness from sitting down for long periods and it can also improve poor posture. Why not try these 6 simple exercises to release your tension and improve your posture from the comfort of your desk.

Seated march

-Sit upright and raise one knee at a time alternating sides

-Continue this marching pattern for 30 seconds

Seated cat-cow

-Sit upright from your chair extend your arms out in front and curve your spine back towards the back rest of your chair

-Come back up to your initial upright position and then push your chest out and arch your back

Repeat 5 times

Seated twist

-Sit upright and rotate to one side using your arms to hold on to the back rest of your chair and hold for 20 seconds

-Return to your starting position and then rotate the other direction

Repeat 5 times

Pull aparts

-Sit upright with your arms extended out in front of you in level with your chest

-Squeeze your shoulder blades together and push your arms apart as far out the side as comfortable

Repeat 5 times

-Scap retraction and depression

Sit upright and extend your arms above your head

Slowly pull your arms down, squeezing from your shoulder blades until your hands are beside your shoulders

Repeat 5 times

Don’t kiss me

Sit upright and look straight ahead, pull your chin in towards your neck (as if to avoid a kiss!)

Slowly release back to your initial position

Repeat 5 times

How to rethink stress

jojocoleaka@gmail.com (Jojo Cole) — Thu, 02 May 2024 23:41:06 GMT

3 tips for stress relief

Did you know that stress eating is a common concern that can lead to unhealthy food choices and weight gain?

Studies show that many people experience stress-induced cravings, potentially impacting their mental and physical well-being.

However, understanding your stress triggers and responses helps you manage them effectively.

By following these steps, you'll understand your stress better and develop a personalized stress

management plan for a healthier life.

Here's a simple checklist to help you take control and understand your stress triggers and responses.

TIP 1: Mind Your Body

Track physical signs of stress like headaches, muscle tension, fatigue, changes in appetite, or sleep disturbances. When you experience these symptoms, take a moment to reflect on what might be causing them.

Notice your emotional state throughout the day. Are you irritable, anxious, or overwhelmed in specific situations or around certain people? Keeping a mood journal can help you identify patterns between events and your emotional responses.

TIP 2: Challenge Your Thoughts

Sometimes, our perception of a situation can contribute to stress. Are you catastrophizing? Are you using negative self-talk? Challenge these thought patterns and reframe stressful situations in a more positive light.

Once you recognize your physical and emotional stress responses, pinpoint the situations or events that trigger them. Are they deadlines, arguments, public speaking, or financial worries?

Tip 3: Explore Your Coping Mechanisms

Do you have healthy ways to manage stress? Do you tend to isolate, overeat, or procrastinate? If your coping mechanisms are not helpful, consider trying new strategies like exercise, relaxation techniques, or spending time in nature.

THE SCIENCE BEHIND HOW SLEEP INFLUENCES YOUR EATING HABITS

jojocoleaka@gmail.com (Jojo Cole) — Fri, 05 Apr 2024 01:45:51 GMT

Sleepless Nights, Bigger Bites: The Science Behind How Sleep Influences Your Eating Habits

Can a restless night lead to unwanted pounds on the scale? Unfortunately, the answer is yes. Studies have shown a clear link between insufficient sleep and weight gain. Research suggests that sleep-deprived individuals consume an average of 385 more calories per day than those who get adequate sleep! This translates to a significant increase in calorie intake over time, potentially leading to weight gain.

Hormonal Havoc

Part of this connection is the disruption of two essential appetite-regulating hormones: leptin and ghrelin. Leptin, often called the "satiety hormone," signals fullness to your brain, letting you know you've had enough to eat. Ghrelin, on the other hand, acts as the "hunger hormone," sending signals to your brain when you're due for a meal. Sadly, when we don't get enough sleep, these hormones take a joyride in opposite directions.

The Hunger Games

Specifically, a lack of sleep can decrease leptin levels by 18%. This means you won't feel as satisfied after eating, leaving you constantly searching for that elusive feeling of fullness. As if that weren't bad enough, ghrelin levels actually increase by up to 28% when you're sleep-deprived. Imagine ghrelin as a persistent voice in your head whispering, "You're hungry! Eat more!" It's no wonder you reach for extra snacks throughout the day (and perhaps even late at night) when these hormonal signals are out of whack.

Sweet Cravings

But it's not just the amount you eat that changes with sleep deprivation; it's also what you crave. Studies have demonstrated that sleep restriction increases the desire for high-calorie and sugary carbohydrate foods. Imagine waking up after a restless night with a powerful craving for a donut instead of your usual bowl of oatmeal with berries. This shift in food preferences can be attributed to changes in the brain's reward centers, which make unhealthy options appear more appealing when you're sleep-deprived.

The Two-Way Street of Sleep and Diet

The relationship between sleep and food is a two-way street. Research indicates that poor dietary choices, such as consuming excessive sugar and low fiber, can disrupt sleep patterns. For example, a study found that individuals who consumed diets high in sugar and low in fiber experienced more fragmented sleep and spent less time in restorative deep sleep stages. Consider how indulging in a heavy, greasy meal close to bedtime can disrupt sleep. After enjoying a late-night pizza and soda combo, you might toss and turn all night, experiencing heartburn and discomfort. This disrupted sleep can lead to more cravings for unhealthy foods the next day, perpetuating a cycle of poor sleep and unhealthy eating habits.

Sleep Smart, Eat Smart

The good news is that improving sleep quality can profoundly impact body weight regulation. Research suggests that increasing sleep duration by just one hour per night can decrease the risk of obesity by 14%. Prioritizing sleep hygiene and establishing consistent sleep patterns can positively influence your eating habits and overall health. Imagine committing to a consistent sleep schedule, going to bed, and waking up at the same time every day, even on weekends. As a result, you will feel more energized and alert during the day, making it easier to resist unhealthy food cravings and make better dietary choices. Over time, this improved sleep quality and healthier eating habits will lead to gradual weight loss and improved overall well-being.

The Upshot

Understanding how sleep impacts appetite-regulating hormones and food preferences can help us make informed choices about prioritizing sleep for long-term health and well-being. Remember, a good night's sleep is not just a luxury; it's a powerful tool for managing weight and promoting overall health!

Source and Further Reading

Sleep loss boosts appetite and may encourage weight gain: https://www.uchicagomedicine.org/forefront/news/sleep-loss-boosts-appetite-may-encourage-weight-gain

Cooper CB, Neufeld EV, Dolezal BA, et alSleep deprivation and obesity in adults: a brief narrative reviewBMJ Open Sport & Exercise Medicine 2018;4:e000392. doi: 10.1136/bmjsem-2018-000392

Sleep loss boosts appetite, may encourage weight gain: https://www.uchicagomedicine.org/forefront/news/sleep-loss-boosts-appetite-may-encourage-weight-gain

Sharma S, Kavuru M. Sleep and metabolism: an overview. Int J Endocrinol. 2010;2010:270832. doi: 10.1155/2010/270832. Epub 2010 Aug 2. PMID: 20811596; PMCID: PMC2929498.

Mullin BC, Phillips ML, Siegle GJ, Buysse DJ, Forbes EE, Franzen PL. Sleep deprivation amplifies striatal activation to monetary reward. Psychol Med. 2013 Oct;43(10):2215-25. doi: 10.1017/S0033291712002875. Epub 2013 Jan 4. PMID: 23286303; PMCID: PMC3742668.

St-Onge MP, Mikic A, Pietrolungo CE. Effects of Diet on Sleep Quality. Adv Nutr. 2016 Sep 15;7(5):938-49. doi: 10.3945/an.116.012336. PMID: 27633109; PMCID: PMC5015038.

Beccuti G, Pannain S. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011 Jul;14(4):402-12. doi: 10.1097/MCO.0b013e3283479109. PMID: 21659802; PMCID: PMC3632337.

Yes, There's an Ideal Temperature for Sleep—and Here's Why It Matters: https://www.realsimple.com/health/preventative-health/sleep/ideal-temperature-for-sleep

Managing the Easter Chocolate Avalanche: A Balanced and Rad Approach!

jojocoleaka@gmail.com (Jojo Cole) — Wed, 27 Mar 2024 01:53:59 GMT

Managing the Easter Chocolate Avalanche: A Balanced and Rad Approach!

Hey there, fellow health enthusiasts and chocoholics alike! ��✨

Remember the scene in Back to the Future where Marty McFly's world was flooded with 80's goodness? Well, that's how many of us feel when Easter rolls around and suddenly, everywhere we turn, there's chocolate – glorious, irresistible chocolate. But fear not! Just like Marty navigated the challenges of time travel, we can navigate the chocolate avalanche without derailing our health goals. Let's embark on this sweet journey together, shall we?

1. Embrace Moderation Like It's Your Sidekick!

First things first, moderation is key, my friends! There's no need to swear off chocolate entirely. Instead, let's channel our inner Karate Kid and strike a balance. Enjoy your chocolate treats, but do so in moderation. Maybe set aside a specific time each day or week for a “chocolatey” indulgence. This way, you can satisfy your sweet tooth without overdoing it. Wax on, wax off – balance is everything!

2. Quality Over Quantity – Choose Wisely!

Opt for high-quality chocolates with higher cocoa content. They often contain less sugar and more antioxidants. Plus, you'll find that a small piece of quality chocolate can be just as satisfying as a larger amount of lower-quality chocolate. Choose the chocolates that truly make your taste buds dance!

3. Get Moving and Grooving!

Don't forget to keep up with your regular exercise routine. Whether it's a fun dance workout to some 80's tunes or a brisk walk in the park, staying active will help counterbalance those extra chocolate calories. Plus, exercise releases endorphins, which can boost your mood and help you resist the temptation to overindulge. So, put on your leg warmers, grab your sweatbands, and let's get moving!

4. Foster a Healthy Relationship with Food

Last but not least, let's focus on fostering a healthy relationship with food. Remember, food is not the enemy; it's fuel for our bodies and a source of joy and pleasure. Avoid labeling foods as "good" or "bad" and instead focus on making balanced choices that align with your health goals while still allowing room for treats. Celebrate your successes, learn from your slip-ups, and remember that every day is a new opportunity to make healthy choices.

5. Keep eating your normal foods

Ensure to maintain high levels of protein and stable levels of carbohydrates to ward off any unwanted blood sugar crashes and keep your body working the way it’s meant to.

Now, who's ready to grab a piece of chocolate, put on some 80's jams, and conquer the world? ��

Just a Reminder We are closed friday and sunday for easter.

Until next time, stay fabulous and keep rocking your health journey! ✌️��

Wellness In Motion: Yoga Update

jojocoleaka@gmail.com (Jojo Cole) — Wed, 27 Mar 2024 01:50:43 GMT

Wellness In Motion: Yoga Update

Autumn is known to be a little ungrounding and finds us craving earthy stability and routine. Overwhelm and worry are reportedly higher in Autumn, which Yoga and Ayurveda view as connected to the lighter, airy qualities of Autumn. Chinese Medicine associates Autumn with the element of metal - representing a period of letting go that which no longer supports us. The organs of Autumn are the lungs and the kidneys, organs associated with the emotions of sadness, grief, and fear and lean towards the tonic of letting go.

To better support you, we adjust our yoga program each season to keep you balanced.

Autumn Yoga:

Monday Nights 6.30 pm: Rocket Yoga ( all levels)

Rocket Yoga is a modified method of Ashtanga Yoga. Ashtanga Yoga is a form of Vinyasa Yoga, drawn from traditional Hatha yoga.

Rocket yoga is sequential in its building blocks of ability and is the most physical class we offer and suits people who enjoy physical challenge. This class is suited to all levels of ability and will improve strength, balance, flexibility, stamina ,focus and resilience.

The routine and sequential approach to this form of yoga, as well as the emphasis on fitness and strength building, is warming, and grounding and will keep the monkey mind at bay during practice.

Thursday Nights 6.30 pm: Yin and Breathwork ( seasonal offer)

Yin Yoga is drawn from the Taoist traditions and is deeply grounding style of yoga - perfect for Autumn. Yin Yoga departs from traditional yoga in that it focuses on the meridians of the body and seeks to access joints and fascia to improve flexibility, and mobility, ease tension, and let go of negative emotions

This practice will complement more rigorous activities, pilates, and traditional yoga. This class will also offer a nervous system reset and support a restful night's sleep.

No previous yoga experience is required. Suitable for all levels.

Saturdays: Hatha Yoga For Everyone: Yoga for Wellbeing.

10 am

This class offers traditional Hatha Yoga, including vinyasa, and is aimed at all levels of ability. Postures are modified to suit injury, contraindications, and level.

This class format varies and can change from season to season.

Breath-work and mindfulness components are also part of the class format.

Aims of this class is to support holistic health and wellbeing.

Sunday: Community Yoga:

3 pm. Free class. Family welcome

This is a gentle all-level yoga class to ease tension, reduce stress, and move your body.

The Autumn program includes breathwork to lower the stress response, mindfulness to lower anxiety, and grounding seated postures to cultivate a sense of stability.

We have a new Yoga Offer to help make classes more accessible.

Zen Pass: 5 class pass $110.

Bone Health

jojocoleaka@gmail.com (Jojo Cole) — Thu, 11 Jan 2024 01:05:04 GMT

WHY IS IT IMPORTANT TO HAVE HEALTHY BONES?

Bones do a lot more than just keep everything in place, they are responsible for providing support and structure for your body, protecting vital organs such as the brain and heart, as well as storing essential minerals including calcium and phosphorus. On top of all that and perhaps most importantly, bones enable us to do what the human body is made to do – MOVE. Therefore, strong bones play a key role in allowing us to complete everyday functional tasks and physically engage in the things we love doing.

WHAT’S MEANT BY ‘BONE HEALTH’?

The health of our bones is usually measured by how dense our bones are, referred to as ‘Bone Mineral Density’ (BMD). The process of bone remodelling changes throughout our lifespan. During earlier years of life bones primarily undergo formation typically reaching peak BMD in our third decade of life.i As we age bone remodelling shifts in favour of resorption over formation which means you will lose slightly more bone mass than you gain. Bone health is then measured by comparing your BMD against the BMD norm of a healthy young adult, known as a ‘T-Score’. Maintaining bone health focuses on deviating as little as possible from this norm.

HOW DOES EXERCISE PROMOTE GOOD BONE HEALTH?

Exercise works on bones in a similar way to how it works on our muscles, it acts as a stimulus that encourages them to respond and adapt. To do this we need to place our bones under mechanical strain or ‘load’, in other words, subject them to a degree of impact, our own body weight or greater resistance.ii Exercise generates both external (ground-reaction and inertial) and internal (skeletal muscle) forces on our skeleton.i For instance, as we exercise our muscles push and pull our bones which stimulates the bone tissue to increase its calcium intake and get stronger.

Inactivity leads to decreased bone mass. Regular exercise can help you maintain bone mass, reduce age-related bone loss and decrease your risk of developing osteoporosis. Additionally, exercise improves our muscle strength, balance, coordination and stability which are all significant at helping to reduce falls and subsequent bone fractures.iii

AT WHAT AGE IS EXERCISE BEST FOR OUR BONES?

The right exercises performed regularly are fundamental for supporting our bone health at all stages of our life. Exercise is important for building bone density, volume and strength when we are children and young adults and crucial for maintaining the integrity of our bones as we get older.

During our earlier years exercise helps to maximise peak bone mass which in turn can reduce our risk of poor bone health later in life. While in later years exercise is crucial to slow the decline of bone loss as bone naturally becomes weaker with age. Therefore, it is vital that people of all ages engage in routine exercise for their bone health – it’s never too early or too late to take care of your bones.

WHAT ARE THE BEST EXERCISES FOR OUR BONES?

Whilst all movement and activity is good for our bodies and provide a wealth of benefits, our bones respond best to exercises which place them under a degree of load. With this in mind, a combination of weight-bearing impact loading exercises and muscle strengthening resistance exercises are ideal for our bones.

Weight-bearing impact loading exercises include activities that place weight through the bones and typically involve moving against gravity. These include activities which are low-impact and high- impact. For most people high impact exercises are best for promoting bone health and may include running, jumping, stair climbing, dancing, and more. It’s recommended that you consult with an Exercise Physiologist before participating in these exercises to ensure they are safe for you and your individual circumstances.

Muscle strengthening resistance training involves activities where you move a weight or resistance using different movement velocities and training modalities such as free weights, weight machines, medicine balls or elastic resistance bands. When performing these exercises it is beneficial to focus on the bigger muscles groups of the body including the arms, legs and trunk. High velocity, high intensity resistance training where the bone is progressively overloaded and challenged is considered most beneficial for bones in those who can tolerate it. iv v

In addition, balance and mobility exercises are very important for decreasing the likelihood of experiencing falls and subsequently reducing risk of bone fractures. These exercises should be challenging and focus on strengthening the legs and trunk muscles primarily responsible for balance.vi vii

HOW MUCH EXERCISE IS RECOMMENDED FOR BONE HEALTH?

It’s recommended that weight-bearing exercise be performed 4 to 5 days per week for a minimum of 30 minutes. This duration can be performed in one go or over several time blocks, for instance, 3x 10 minute bouts across the day.

Muscle strengthening resistance exercises can be performed 2 to 3 times per week with a focus on 8-10 exercises per session. It’s important to space these out across the week with at least 1 day rest between sessions, i.e. schedule sessions on non-consecutive days. This is to ensure our bones and muscles have adequate time to recover and adapt.

Balance training can be done in conjunction with resistance sessions as part of a multi-modal exercise program. It is recommended that you first consult with an Exercise Physiologist to determine the best balance exercises for you.

Want to learn more? Join us at our upcoming wellness retreat that includes expert advice from people in the industry.

Click here to learn more.

Or - book a consultation with one of our team Click Here

ONLINE RESOURCES

https://www.bonehealth.org.au/bone-health-for-all https://healthybonesaustralia.org.au/your-bone-health/exercise-bone-health/ https://www.healthdirect.gov.au/healthy-bones https://www.jeanhailes.org.au/health-a-z/bone-health

Wellness In Motion Lindfield

i Troy, K. L., Mancuso, M. E., Butler, T. A., & Johnson, J. E. (2018). Exercise Early and Often: Effects of Physical Activity and Exercise on Women's Bone Health. International journal of environmental research and public health, 15(5), 878. https://doi.org/10.3390/ijerph15050878

ii Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and metabolism (Seoul, Korea), 33(4), 435–444. https://doi.org/10.3803/EnM.2018.33.4.435

iii de Kam, D., Smulders, E., Weerdesteyn, V. et al. Exercise interventions to reduce fall-related fractures and their risk factors in individuals with low bone density: a systematic review of randomized controlled trials. Osteoporos Int 20, 2111–2125 (2009). https://doi.org/10.1007/s00198-009-0938-6

iv American College of Sports Medicine,, Riebe, D., Ehrman, J. K., Liguori, G., & Magal, M. (2018). ACSM's guidelines for exercise testing and prescription (Tenth edition.). Philadelphia: Wolters Kluwer.

v Gianoudis, J., Bailey, C.A., Ebeling, P.R., Nowson, C.A., Sanders, K.M., Hill, K. and Daly, R.M. (2014), Effects of a Targeted Multimodal Exercise Program Incorporating High-Speed Power Training on Falls and Fracture Risk Factors in Older Adults: A Community-Based Randomized Controlled Trial. J Bone Miner Res, 29: 182-191.

vi Patla, A. E., Frank, J. S., & Winter, D. A. (1992). Balance control in the elderly: implications for clinical assessment and rehabilitation. Canadian journal of public health = Revue canadienne de sante publique, 83 Suppl 2, S29–S33.

vii Gillespie, L. D., Gillespie, W. J., Robertson, M. C., Lamb, S. E., Cumming, R. G., & Rowe, B. H. (2003). Interventions for preventing falls in elderly people. The Cochrane database of systematic reviews, (4), CD000340. https://doi.org/10.1002/14651858.CD000340

Water

jojocoleaka@gmail.com (Jojo Cole) — Fri, 24 Nov 2023 22:10:31 GMT

Hydration is key

For the human body, water is a vital resource. We know it is indispensible for life itself, and it provides a host of essential functions for good health.

There is no more important nutrient in our bodies than water. It is the most widely used nutrient at work within the body’s functions and processes, as well as constituting a huge part of its physical makeup.

The typical man is made up of around 60% water, a woman around 50% and our brains around 75%. We can only survive a small number of days without water, yet can survive weeks without food.

Daily water intake is extremely important in helping to replenish the water lost through our bodily processes including urination, sweating and breathing.

When the water is not replaced, we become dehydrated:

1 % dehydration - we become thirsty with reduced concentration (1)

5% dehydration - we become hot and tired with decreased performance (2) (3) (4)

10% dehydration - delirium and blurred vision (5) (6) (7)

20% dehydration - may result in death.

Water is a chemical compound with the chemical formula H2O. A water molecule contains one oxygen and two hydrogen atoms that are connected by covalent bonds.

The Functions Of Water In The Body

• Transports nutrients through the body

Once a substance is dissolved in water, water becomes vital for transporting it throughout the body. Blood - which is 83% water - transports oxygen, CO2, nutrients, waste products and more from cell to cell. Urine is also mostly water. Another very important transporter, urine removes waste products from the body.

• Moistens eyes, mouth and nose

Water is needed for protection as well. It keeps your mouth moist and washes away dirt and grime on your eyes. Water even lubricates our joints, keeping them from getting stiff and making sure motion is smooth.

• Can help maintain pH and electrolyte balance

Our bodies must maintain a very specific pH level of 7.4. pH values of less than 6.9 or greater than 7.6 are life threatening so it is essential that we have ways to keep pH from deviating too far from normal. Water is a reactant within a very important reaction that maintains pH at 7.4.

Water is essential to maintaining electrolyte balance within our bodies. Electrolytes are charged ions (such as Na+ or Cl- ) which must be kept at certain levels to maintain the proper amount of water in our cells.

• Participates in many chemical reactions

As a chemical reactant, water is involved in many processes and pathways of the body. We use it to digest food in the gastrointestinal tract, to access stored energy for muscles and organs, and for countless other reactions.

• Helps maintain normal body temperature

Serves as a shock absorber inside the spinal cord and in the amniotic sac surrounding the foetus

• Reduces chances of kidney stones

Increased water intake appears to decrease the risk of kidney stones. (8) (9)

• May reduce cancer risk

There are some studies showing that those who drink more water have a lower risk of bladder and colorectal cancer, although other studies found no effect. (10) (11) (12)

• May reduce constipation

Increasing water intake can help with constipation. (13) (14)

• Ensures adequate blood volume

• Forms main components of body fluids

Properties Of Water

Boiling point 100 degrees Celsius
Freezing point 0 degrees Celsius
PH=7
Polarity = polar
Conducts electricity = Not in pure H2O form
Density at 25 degrees Celsius: 1g/cm3

Water As A Solvent

Water is the fundamental solvent for all the biochemical processes within the body. A solvent is the dissolving medium to which a solute (the substance to be dissolved) like a solid, liquid or gas is added. Water is a very important solvent that many different molecules in our bodies dissolve in.

When a solvent dissolves a solute, it is known as solvation. Solutes that solvate in water into ions in the body are known as electrolytes. These play important roles in our bodies from nerve transmission to muscle contraction.

Molecules that can be solvated by water molecules are called hydrophilic. Molecules that do not dissolve in water are called hydrophobic.

Electrolytes are single, electrically charged particles and play an important role in maintaining water balance and acid base balance in the body.

Sodium, potassium, prosperous and chloride are examples of electrolytes – dissolved substances in blood and body fluids that carry electric charges.

The key role of electrolytes is to balance the fluids inside and outside of the cells, so they can function properly and allow body fluids to bring cells the necessary nutrients while removing waste products.

Electrolytes also help create the environment in which the cells work takes place e.g. nerve-nerve communication, heartbeats and contraction of muscles.

There is another key reason why remaining hydrated is so important. When we lose fluid from the body, we also lose electrolytes. Maintaining healthy concentrations of electrolytes is critical in supporting the important activities of the vital organs.

Types of Water

Water enters the body via liquid and foods, and some water is created within the body itself as a by-product of metabolic processes.

There are two types of water that we typically consume. This is usually determined by its source and how it is processed. It is also based on its concentration levels of three minerals - calcium, magnesium and sodium.

• Hard water

Is usually sourced from low level sources and is known to contain high levels of minerals, primarily calcium and magnesium.

• Soft water

Is usually sourced from high level sources or from deep in the earth, and has a higher level of sodium.

Sources Of Water

• Potable (drinking) water

Drinking water is safe enough to be consumed by humans or used with a low risk of immediate or long-term harm.

The majority of our drinking water in the UK is consumed from the tap, but this is also used for toilet flushing, washing and landscape gardening etc.

All of our drinking water has been ‘treated’ before use and the extent of this depends on the source of the water.

• Bottled water

Bottled water is big business and many people are buying this because of perceived health and safety benefits, or for its improved purity and ‘taste free’ factors.

This may not be the case, as there are no existing guidelines in place to require bottled water to meet higher standards for quality, such as a maximum level of contaminants, than for public drinking water supplies.

It is suggested that anywhere between 25-40% of bottled water comes from the same municipal supplies as tap water, and has only been filtered to remove chlorine to improve taste.

It’s therefore important to understand the various sources of bottled water and how this may affect its overall quality.

• Artesian water

Water drawn from a well that taps into a confined water-bearing rock.

• Ground water

Water which comes from an underground source of water that does not come into any contact with surface water.

• Mineral water

Water that is drawn from an underground source and contains at least 250 parts per million of dissolved solids. Low mineral content = 250-500 parts per million of total dissolved solids.

High mineral content = 1500+ parts per million of total dissolved solids.

• Purified water

Water from which all minerals have been removed. Also known as distilled water.

• Sparkling bottled water

Water in which carbon dioxide is naturally present.

• Spring water

Water derived from an underground formation from which water flows naturally to the surface of the earth.

• Well water

Ground water derived from a rock formation.

Water Intake

Water leaves the body through several routes - the evaporation of sweat, in the moisture of exhaled breath, in the urine and in the faeces. It is also used to facilitate all the previously mentioned functions in the body.

This amounts equals between 1.4-2.8 litres per day.
Adults are advised to consume 1-1.5 ml of water for each calorie-expended daily.

For example: if your daily energy expenditure (BMR x activity level) is 2000kcal per day, then you would require 2-3 litres of water per day.

Water consumption throughout training should be a given, and it is suggested for every pound in bodyweight lost between the start and finish of training, 500ml of water per pound should be replaced.

When recommending daily water intake to clients, the general guidelines work very well:

• When thirsty, drink.
• When not thirsty anymore, stop.
• During high heat and exercise, drink enough to compensate for the lost fluids.

A Holistic Approach to Chronic Pain Management: Exercise and the Biopsychosocial Model

Fri, 03 Nov 2023 03:49:46 GMT

A Holistic Approach to Chronic Pain Management: Exercise and the Biopsychosocial Model

When it comes to managing chronic pain, a one-size-fits-all solution is far from ideal. Chronic pain is a complex condition with physical, psychological, and social dimensions. To address these multifaceted aspects effectively, a biopsychosocial approach is crucial. In this blog post, we'll explore how exercise, when integrated into the biopsychosocial model, can be a powerful tool for managing chronic pain.

The Biopsychosocial Model

The biopsychosocial model of pain management acknowledges that chronic pain is not solely a result of physical issues. Instead, it recognises that biological, psychological, and social factors interact and contribute to the experience of pain. Here's how exercise can fit into each of these dimensions:

Biological Factors

Exercise is a key component in addressing the biological aspects of pain. When you engage in physical activity:

Endorphin Release: Exercise triggers the release of endorphins, which are natural painkillers that affect the brain's perception of pain.
Muscle Strengthening: Strengthening the muscles around the affected area can reduce strain on the joints and improve physical function.
Improved Circulation: Regular exercise promotes better blood flow, delivering essential nutrients and oxygen to damaged tissues, and aiding in their recovery.

Psychological Factors

Exercise can have a profound impact on the psychological aspects of pain:

Mood Enhancement: The endorphins released during exercise can boost your mood and reduce feelings of anxiety and depression often associated with chronic pain.
Coping Mechanism: Engaging in physical activity provides a positive coping mechanism and a sense of control over your pain, which can be empowering.
Stress Reduction: Exercise can help reduce stress, which is known to exacerbate pain. Mindful exercises like yoga and tai chi combine physical activity with relaxation techniques to promote mental well-being.

Social Factors

Chronic pain can affect your social life and relationships, but exercise can help here as well:

Social Support: Participating in group exercise or classes can provide a social support network, reducing feelings of isolation and improving motivation.
Social Integration: Being part of an exercise community can help you feel connected to others, which is essential for mental and emotional well-being.

Incorporating the Biopsychosocial Approach

Seek Guidance from an Exercise Physiologist: Collaborate with our team of allied health professionals, including exercise physiologists and exercise scientists, who are equipped to address every aspect of pain management.
Personalised Exercise Plans: An Exercise physiologist can develop an exercise plan that considers your physical limitations, emotional well-being, and social support system.
Mindfulness and Relaxation: Incorporate mindfulness and relaxation techniques into your exercise routine to address the psychological dimension of pain.
Social Engagement: Consider joining exercise classes or groups to foster social connections while staying active.

Managing chronic pain through exercise is most effective when viewed through the biopsychosocial model. This holistic approach recognised the inter-connectedness of physical, psychological, and social factors in the experience of pain. By incorporating exercise tailored to your individual needs and working with a multidisciplinary healthcare team, you can address all dimensions of your chronic pain, improve your quality of life, and find relief on multiple fronts. Embracing the biopsychosocial model can lead to a more balanced and fulfilling approach to chronic pain management.

Book an initial consultation with one of our Exercise Physiologists TODAY

Managing Knee Osteoarthritis with Exercise Physiology: A Path to Pain Relief

Wed, 01 Nov 2023 04:20:42 GMT

Managing Knee Osteoarthritis with Exercise Physiology: A Path to Pain Relief

Knee osteoarthritis is a common and often debilitating condition that affects millions of individuals worldwide. It's characterized by the degeneration of the protective cartilage in the knee joint, leading to pain, stiffness, and reduced mobility. However, there's a glimmer of hope for those dealing with knee osteoarthritis—exercise physiology.

In this blog post, we'll explore how exercise physiology can be a game-changer in managing knee osteoarthritis. We'll delve into the importance of pain education, the role of resistance training, and how exercises targeting the muscles surrounding the joint can significantly reduce pain symptoms.

Understanding Knee Osteoarthritis

Knee osteoarthritis is like a symphony of discomfort, with pain being the lead vocalist. It's a condition that can affect anyone, but it's particularly prevalent in older adults, athletes, and individuals who've had previous knee injuries. The pain and stiffness associated with knee osteoarthritis often limit one's ability to perform everyday activities, from walking and climbing stairs to bending down.

The Power of Pain Education

Pain, when it comes to knee osteoarthritis, is not just a sensation; it's an experience. Understanding this experience is the first step in managing it effectively. Pain education is a cornerstone of exercise physiology. It's about teaching individuals how pain works, how it can be modulated, and how it doesn't always signify harm or damage. This knowledge is empowering because it reduces the fear associated with movement.

By addressing misconceptions about pain, exercise physiologists can help individuals with knee osteoarthritis become less apprehensive about physical activity. This psychological shift is vital because it encourages patients to embrace exercise as a path to improved well-being rather than a potential source of pain.

Resistance Training: Your Ally Against Knee Osteoarthritis

Now, let's talk about the star of the show—resistance training. It's a key component of exercise physiology programs for knee osteoarthritis. This type of exercise involves working against resistance, typically in the form of weights, resistance bands, or even body weight. The focus here is on strengthening the muscles surrounding the knee joint.

Why is this so effective? Because these muscles act as shock absorbers for the knee. When they're strong and balanced, they help distribute forces more evenly through the joint, reducing stress on the vulnerable cartilage. This, in turn, eases pain symptoms and enhances joint stability.

Targeted Exercises for Knee Osteoarthritis

Exercise physiologists design tailored resistance training programs to address specific muscle groups. These may include:

Quadriceps: These muscles in the front of the thigh play a pivotal role in knee stability. Strengthening them can alleviate stress on the joint.
Hamstrings: These muscles at the back of the thigh help balance the forces acting on the knee.
Glutes: Strong gluteal muscles improve hip and knee alignment, further reducing joint stress.
Calf Muscles: The muscles in the lower leg support the knee when walking and moving.

The Holistic Approach of Exercise Physiology

One of the standout advantages of exercise physiology in managing knee osteoarthritis is its holistic approach. It doesn't just focus on the knee; it takes the entire individual into account. Exercise physiologists consider a person's overall health, specific medical history, and individual goals when creating exercise programs.

This means that each program is uniquely tailored to the individual, ensuring that it's both safe and effective. These programs often incorporate a combination of resistance training, flexibility exercises, and cardiovascular conditioning to improve overall fitness and reduce the strain on the knee joint.

The Bottom Line

Knee osteoarthritis doesn't have to be a life sentence of pain and limitations. Exercise physiology, with its emphasis on pain education, targeted resistance training, and a holistic approach, can be a beacon of hope for those with knee osteoarthritis. It not only reduces pain but also empowers individuals to take control of their condition and their lives.

If you're living with knee osteoarthritis, consider consulting an exercise physiologist. They can design a personalized program that suits your needs, making the journey to a pain-free and more mobile life a reality. Don't let knee osteoarthritis dictate your life; embrace the power of exercise physiology and reclaim your mobility and well-being. New Paragraph

Seven Ways to optimize healthy eating

jojocoleaka@gmail.com (Jojo Cole) — Wed, 18 Oct 2023 00:54:03 GMT

SEVEN WAYS TO OPTIMIZE YOUR EATING

You know that healthy eating is vital for fueling your body, reducing disease risk, increasing longevity, and fostering mental and physical well-being.

But with so many conflicting opinions and advice around us, it can be hard to know where to start — or what needs changing.

If there is one thing that we can all agree on, it's this: Healthy eating doesn't involve any specific diet. It's about prioritising your health with nutrient-rich foods. When you're hungry, the goal should be to eat filling, nutritious meals and snacks, not as few calories as possible.

This checklist will show you the seven most significant changes to optimize your healthy eating efforts. None of them take much time, but each of them can make a dramatic difference to your health.

HEALTHY HABITS CHECKLIST

Diversify your diet by cooking most of your meals at home. Learn two or three essential recipes and meal-prep your lunch.

Create whole food protein and fibre-rich meals and snacks to satisfy your hunger.

Prioritize grocery shopping to stock your kitchen with healthy staples — like dried and canned goods — and fresh foods. A nutritious well-stocked pantry, fridge, and freezer will make healthy meals easy. Shop once or twice per week to top up on fresh ingredients.

Make plant foods the base of your diet with every meal and snack, like vegetables, fruit, beans, and nuts.

Drink plenty of water. If you're not used to drinking water, challenge yourself to consume 1 cup / 8 oz of water on the hour for eight hours.

Eliminate ultra-processed foods and preserved meat as much as possible.

Avoid drinking your calories; consuming sugary drinks regularly, like soda, energy drinks, and sweetened coffees, can be detrimental to your health.

Top tips to make optimizing healthy eating easier

1) Choose recipes that take very little time to make if you're new to cooking, which helps you develop your culinary skills. Collect recipes that are 10, 15, and 30-minutes.

2) Save money by sourcing your plant produce — vegetables and fruit — from fresh and frozen. Don't feel you need to buy everything organic.

3) If you hate grocery shopping, minimize the physical effort with online ordering, reducing impulse buying.

4) Reduce the mental effort of eating breakfast, lunch, dinner, and snacks by learning and planning a handful of recipes to eat consistently for the month. Some people eat the same meals daily but change the ingredients to match the seasons.

5) To minimize ultra-processed snacks and sugary drinks, evaluate your daily routine. For example, suppose you go to the petrol station in the morning and grab a sugary, caffeinated energy drink with your order. Instead, try filling up with fuel in the evening when you're less likely to want the sugary energy boost.

6) There is a wide variety of foods to choose from; avoid the trap of trying to eat meals you dislike. Work through the checklist and bonus tips to try different foods and recipes that you enjoy.

References and further reading

Zheng L, Sun J, Yu X, Zhang D. Ultra-Processed Food Is Positively Associated With Depressive Symptoms Among United States Adults. Front Nutr. 2020;7:600449. Published 2020 Dec 15. doi:10.3389/fnut.2020.600449

Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M. Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients. 2020;12(7):1955. Published 2020 Jun 30. doi:10.3390/nu12071955

Rauber F, Steele EM, Louzada MLDC, Millett C, Monteiro CA, Levy RB. Ultra-processed food consumption and indicators of obesity in the United Kingdom population (2008-2016). PLoS One. 2020;15(5):e0232676. Published 2020 May 1. doi:10.1371/journal.pone.0232676

Kim H, Hu EA, Rebholz CM. Ultra-processed food intake and mortality in the USA: results from the Third National Health and Nutrition Examination Survey (NHANES III, 1988-1994). Public Health Nutr. 2019;22(10):1777-1785. doi:10.1017/S1368980018003890

Pacheco LS, Lacey JV Jr, Martinez ME, Lemus H, Araneta MRG, Sears DD, Talavera GA, Anderson CAM. Sugar-Sweetened Beverage Intake and Cardiovascular Disease Risk in the California Teachers Study. J Am Heart Assoc. 2020 May 18;9(10):e014883. doi: 10.1161/JAHA.119.014883. Epub 2020 May 13. PMID: 32397792; PMCID: PMC7660873.

Li H, Liang H, Yang H, Zhang X, Ding X, Zhang R, Mao Y, Liu Z, Kan Q, Sun T. Association between intake of sweetened beverages with all-cause and cause-specific mortality: a systematic review and meta-analysis. J Public Health (Oxf). 2021 Apr 9:fdab069. doi: 10.1093/pubmed/fdab069. Epub ahead of print. PMID: 33837431.

Exercise guidelines for Diabetes

jojocoleaka@gmail.com (Jojo Cole) — Fri, 13 Oct 2023 23:57:50 GMT

Managing diabetes with exercise.

What is Diabetes?

Diabetes is a chronic medical condition that is characterised by elevated levels of glucose in the blood. This is commonly referred to as hyperglycaemia. This occurs when the pancreas is unable to produce enough insulin (a hormone that regulates blood glucose) or effectively utilise the insulin that is being produced [1].

How many people are affected in Australia?

In 2021, the Australian Institute of Health and Welfare reported that 1 in 20 Australians were living with diabetes. That is approximately 1.3 million people affected by this chronic medical condition.

What are the complications of diabetes?

If left untreated, diabetes can cause complications to various organs, blood vessels and nerves, possibly causing vision loss, kidney dysfunction, heart attacks and strokes [1].

How can exercise help?

Exercise, specifically aerobic and resistance training targeting major muscle groups has shown to improve glucose uptake and insulin sensitivity [2].

Additionally, exercise can help maintaining a healthy weight, decreasing blood pressure, reducing risks of other co-morbidities such as hypertension.

How regularly should you exercise?

Aerobic training:

Depending on intensity, current guidelines suggest 210 minutes of moderate intensity aerobic training or 125 minutes of vigorous intensity aerobic training per week with no more than 2 consecutive days of no exercise. Exercises should focus on using major muscle groups such as cycling, walking and running.

Resistance training:

2-3 sessions of resistance training consisting of 8-10 different exercises targeting major muscle groups such as squats, pushups and glute bridges. Each exercise are performed progressively at 8-12 repetitions for 1-3 sets.

Were you aware that your General Practitioner (GP) has the ability to issue a referral for an Accredited Exercise Physiologist (AEP) to access group allied health services under Medicare for patients diagnosed with Type 2 diabetes?

Book an initial consultation with one of our Accredited Exercise Physiologists (AEP) at Wellness in Motion TODAY to see what's best for you!

Book a consultation here

Roglic G. WHO Global report on diabetes: A summary. International Journal of Noncommunicable Diseases. 2016 Apr;1(1):3-8.
Pesta DH, Goncalves RL, Madiraju AK, Strasser B, Sparks LM. Resistance training to improve type 2 diabetes: working toward a prescription for the future. Nutrition & metabolism. 2017 Dec;14(1):1-0.

Supercompensation - The Key to Maximising Results

Fri, 19 May 2023 03:12:00 GMT

The theory behind getting results - supercompensation theory

Supercompensation Theory: one of the exercise science principles we uterlise at wellness.

Understanding appropriate stimulus and recovery for optimising your results from training.

Getting results with your sessions is our priority so today we wanted to share with you some theory. We refer to this in the studio as the "Goldilocks zone" with training.

Not to much not too little just the right amount like Goldilocks and her porridge,

Training is a stimulus we apply to the body to create adaption. After 2-3 days, your body has recovered and appropriately adapts to the stressor. During this time is your body slightly stronger for a 1-2 day window right after the recovery. Winning ! Sounds great, right?

This window of heightened performance is called "supercompensation" and is when you want to work out the same muscles again to optimise the benefits. See the image below.

This physiological adaptation, supercompensation, can compound and is called positive supercompensation (image A below).
When you consistently time your workouts appropriately week after week, you will continually progress and get stronger, more efficient, and closer to your health & fitness goals. For this reason, fitness professionals like ourselves preach the importance of consistency and try not to let you fall off the wagon.
When too much time is spent between workouts, your body will return to where it started!

An irregular training plan consisting of long breaks followed by short spurts of focused workouts leads to you spinning your wheels in the snow and going nowhere, called null supercompensation (image C below).

On the other end of the consistency spectrum, there is also too much exercise called negative supercompensation (image b below). High-intensity workouts 5-7 days a week are most likely overloading your body. Exercising till exhaustion daily without giving your body adequate time to rest and recover will result in a drop in performance over time. Not only will you cease to grow stronger, but you may also get weaker.

To minimise the risks of over-training which can have adverse effects on your health we recommend a varied exercise program. Workouts, that are varied in intensity, load and training methods. An example could be two pilates reformer sessions a semi-private personal training session and a walk. or Two Semi-private Personal training sessions and yoga.

So to optimise your training aim for two strength sessions and then complement you're training with a session for mobility and balance, or pilates and yoga.

Book time to discuss your individual routine, plan and goals with one of our friendly team.

Click here to see a video on this topic - https://youtu.be/-HUNy1j6jRU

All about balance

Mon, 07 Nov 2022 07:21:00 GMT

This one is all about balance,

Balance training improves health. Balance is one of the fundamentals of physical health, whether it be for performance in athletes or improving stability with age it is also important for everyone.

Adding Some Balance

Balance training can sometimes be overlooked when beginning an exercise program. This may be because many people don’t understand the benefits of balance training.

Balance is the ability to control your body’s position, whether stationary such as holding a yoga pose or while moving.

Balance is a key component of fitness, along with strength, endurance, coordination and flexibility. There are various ways to perform balance exercises with various stability-focused exercises. We often include this in our programming for Reformer classes and One on One sessions.

Any movement where you need to maintain your balance or move something while maintaining balance builds your ability to balance.

Improving your balance can also help with performing your daily activities like standing on tiptoes to reach something on the top shelf, walking up and down the stairs, or walking on an uneven sidewalk without falling.

A recent study - Araujo, C. G., de Souza e Silva, C. G., Laukkanen, J. A., Fiatarone Singh, M., Kunutsor, S., Myers, J., Franca, J. F., & Castro, C. L. (2022). Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine.

Showed the link between balance and longevity and high ligths the importance balance plays in our overall health.

Balance training can sometimes be overlooked when beginning an exercise program. This may be because many people don’t understand the benefits of balance training.

Balance is the ability to control your body’s position, whether stationary such as holding a yoga pose or while moving.

Balance is a key component of fitness, along with strength, endurance, coordination and flexibility. There are various ways to perform balance exercises with various stability-focused exercises. We often include this in our programming for Reformer classes and One on One sessions.

Any movement where you need to maintain your balance or move something while maintaining balance builds your ability to balance.

Improving your balance can also help with performing your daily activities like standing on tiptoes to reach something on the top shelf, walking up and down the stairs, or walking on an uneven sidewalk without falling.

A recent study - Araujo, C. G., de Souza e Silva, C. G., Laukkanen, J. A., Fiatarone Singh, M., Kunutsor, S., Myers, J., Franca, J. F., & Castro, C. L. (2022). Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine.

Showed the link between balance and longevity and high ligths the importance balance plays in our overall health.

Our favourite benefits of balance training

1) Body Awareness – Body awareness is the sense of how your limbs are oriented in space, also known as proprioception. With balance training, you improve body awareness, which decreases the likelihood of injury.

2) Coordination – Balance training requires your entire body to work together, otherwise, you will fall or stumble. Improved coordination during balance training will be transferred into coordination in everyday life.

3) Joint Stability – Balance training promotes the stability of knees, ankles, hips, and shoulders. This can prevent a large array of injuries and allows the body to build a tolerance to instability including sprained ankles and serious knee problems.

4) Reaction Time – Balance training can improve one’s reaction time. If you happen to slip or stumble when performing balance exercises, your body needs to re-balance immediately or you will fall. This in turn will improve your reaction time in everyday life. This applies to sports such as tennis, soccer, and other reaction-based activities including Esports.

5) Long-term health- Incorporating balance training into your exercise routine helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we age, our balance can deteriorate, something we want to avoid.

It is evident how important balance is to living a healthy, functional life . It is important to incorporate balance exercises into your fitness routine. If you don’t know where to start, try these balance exercises:

See how long you can stand on one foot, or try holding for 10 seconds on each side.

Walk heel to toe for 20 steps. Steady yourself with a wall if you need a little extra support.

If you find standing on one foot very challenging at first, try this progression to improve your balance:

Hold on to a wall or sturdy chair with both hands to support yourself.

Next, hold on with only one hand.

Then support yourself with only one finger.

When you are steady on your feet, try balancing with no support at all.

1) Body Awareness – Body awareness is the sense of how your limbs are oriented in space, also known as proprioception. With balance training, you improve body awareness, which decreases the likelihood of injury.

2) Coordination – Balance training requires your entire body to work together, otherwise, you will fall or stumble. Improved coordination during balance training will be transferred into coordination in everyday life.

3) Joint Stability – Balance training promotes the stability of knees, ankles, hips, and shoulders. This can prevent a large array of injuries and allows the body to build a tolerance to instability including sprained ankles and serious knee problems.

4) Reaction Time – Balance training can improve one’s reaction time. If you happen to slip or stumble when performing balance exercises, your body needs to re-balance immediately or you will fall. This in turn will improve your reaction time in everyday life. This applies to sports such as tennis, soccer, and other reaction-based activities including Esports.

5) Long-term health- Incorporating balance training into your exercise routine helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we age, our balance can deteriorate, something we want to avoid.

It is evident how important balance is to living a healthy, functional life . It is important to incorporate balance exercises into your fitness routine. If you don’t know where to start, try these balance exercises:

If you find standing on one foot very challenging at first, try this progression to improve your balance:

This week we are offering initial consultations that include appropriate balance assessments.

Yoga and Pilates classes to progress your balance.

One of our specialists can assist you individually with a tailored exercise and balance program.

Book a consultation here

Yoga and Pilates classes to progress your balance.

One of our specialists can assist you individually with a tailored exercise and balance program.

Book a consultation here

Rehabilitation Support

Tue, 19 Jul 2022 05:51:00 GMT

Rehabilitation support to assist you from injury to returning to movement and sport

Recovering your strength and mobility after injury

All of us, at some stage in our lives, are likely to get an injury which limits our ability to move like normal.

Depending on the severity of the injury, time and rest may eventually heal minor injuries, but for more serious injuries, a medical intervention followed by a rehabilitation plan is needed to ensure we can return to a normal life.

Your rehabilitation plan is made together with a doctor and/or physiotherapist and will consist of treatment combined with an exercise plan. To make sure you do the various exercises correctly, it’s always a good idea to make sure you have an exercise expert to assist you with the plan.

As your body recovers, they will also help you adapt the plan to your ability level.

The aim is to rebuild muscle strength, endurance, flexibility and mobility to assist your body in regaining its full form and function.

In this post, I’ll take you through what is considered the 4 phases of rehabilitation to prevent relapse.

Rest and Protect — acute phase

The first step in rehabilitation is to control the pain and potential swelling. This is best done by stopping the activities which caused the inflammation and damage in the first place.

During this phase it’s essential to give your body time to rest and recover.

Some injuries will also benefit from the use of ice and elevation, or with pain and/inflammation management medication. Your physician will be able to guide you on what is most appropriate for your injury.

Recover Your Motion

During the second phase it’s time to start mobilising your body again.

Based on your rehabilitation plan your exercise expert will guide you through soft tissue and joint mobilisation exercises.

It’s important to understand that if you start exercising too early or take your stretches too far, you risk slowing the healing process or even making your injury worse.

Recover your strength

It can be hard mentally and physically to feel how an injury impacts your muscles and physique negatively.

That’s why an important part of the rehabilitation plan is to minimise the muscle and endurance loss by incorporating exercises that don't aggravate the injury, but still maintain your cardiovascular endurance and muscles to be as healthy and strong as possible.

Recover your Function

The last phase is all about recovering your full function after the injury.

Exercises will be tailored to focus on areas like coordination and balance, as well as strength training to support your specific sport and overall body so you can get back to doing what you love.

Are you looking for rehabilitation support?

If you have injured yourself and are looking for support with your rehabilitation plan, we’re here to help.

At Wellness in Motion, we work alongside highly respected and qualified physiotherapists.

Once they have given you the clearance to start the rehabilitation program, our wellness coaches, exercise scientists and physiologists will support and guide you through the program. This way you ensure that you’re not doing further harm to your body.

Johannah

Founder of Wellness in Motion

7 Tips for Returning Safely to Exercise

Thu, 23 Jun 2022 06:19:00 GMT

In this post I’ll give you 7 tips to support your journey back into exercising.

Most of us have at some point in our lives been forced to change exercise routines or our routines have come to a complete stop.

It could be a job change that no longer allows you to exercise at your “regular” times, a sickness in the family, an injury, or as we’ve just experienced: a worldwide pandemic, putting a halter on your exercising goals.

We all know the importance of movement in our daily lives. The importance of staying strong mentally and physically as we mature and get older.

But life gets busy, and it can be challenging to overcome the barriers to fit in an exercise routine.

One of the biggest barriers is that we simply don’t know where to start.

“Should I hire a Personal Trainer? How do I know if they are the right person for me? What about my injuries? Or those sore knees? Should I join a class? But what if I embarrass myself? And what about the food? Will they put me on some strict diet that I know, before I even start, I can’t keep?”

Some, or perhaps all, of these thoughts may be going through your head, and then it feels easier simply not to do anything at all.

In this post I’ll give you 7 tips to support your journey back into exercising.

The First step

Get support from a trusted professional

This is especially important if you’re returning to exercise after an injury or if you’ve got a chronic disease, condition, or family history.

Consult with a qualified health professional like your GP, or book in to have a chat with one of our senior Wellness coaches or Accredited Exercise Physiologists.

We’ll take you through a consultation that includes a Pre-Exercise Screening and a movement screen. Together we will be able to guide you on which type of exercise and or rehabilitation will be best for you.

This will assist you in making informed choices.

Slowly Increase daily movement

Don’t overdo it!

Whenever you start a new form of exercise, even if it’s a daily walk in the neighbourhood, it’s important to start slowly with small volumes of training. As you get stronger you can gradually increase frequency, duration, and intensity, in that order.

Exercising in intervals or breaking up the workout is a good way to ensure you include rest in your program. This gives your body and muscles time to recover and minimises the risk of injuries. Every step and repetition counts, and some exercise is better than none at all.

Recruit friends and family members

Build a supportive routine

It can be challenging returning to exercise and building up a new routine, so consider asking a friend to join you. This’ll help you feel accountable not only to yourself but also your friend.

And then of course there’s also the social aspect of doing a fun physical activity with loved ones.

Consistency is key

But be realistic

Make a commitment that’s easily attainable and realistic.

It’s better to commit to say 2 workouts per week consistently than trying to commit to 5 or 6.

But do aim to meet the recommended guidelines:

150 minutes of moderate-intensity aerobic exercise OR,
75 minutes of vigorous aerobic exercise per week,
as well as strength and balance training, twice a week.

Research has shown that a lack of strength is a major risk factor for musculoskeletal injury in both young and mature adults.

So, it’s important to incorporate strength training into your workout.

Moreover, muscle mass and strength decline significantly after the age of 50 years and dramatically after 65 years of age. An accredited exercise professional (AEP) can help with this aspect of your training.

Listen to your body

Keep track

Self-monitor your workouts by keeping records of intervals, time spend and how you are feeling before, during and after the workout.

Notice when you can maintain two or three movement sessions across a week, for several weeks - that's when you know you’re well on your way to reach your health goals.

Action, action, action!

Every bit count

Yes, unless you actually move your body, you won’t be able to receive the winning health gains.

So, if you find that you didn’t make it to the class you had booked in for this morning, maybe it’s time to consider what other activities you can do.

Choose movement you enjoy e.g., do a walk listening to music or a good podcast, sign up for a yoga or pilates class, have a hula Hoop break, do a short, but high intensity workout, throw a kitchen dance party or set a goal of doing 50 squats off your chair throughout the day.

If you enjoy your workout, it’ll be easier to keep it up and stay motivated.

Get support from a professional

A personal exercise plan helps you succeed

An Exercise Professional, such as an AEP (Accredited Exercise Physiologist), is a great support partner when you’re returning to your exercising journey.

Not only can they provide motivation for your workout, but as experts of exercise they can tailor a plan specific to your needs, abilities, and goals.

These are my top 7 tips for how to return safely to exercise.

Are you still unsure on how to get started, have questions or simply would like the support of an exercise professional?

At Wellness In Motion we offer a range of personalised small group training sessions as well as one-on-one personal training. All our sessions are run by Wellness coaches, Sport & Exercise Scientists as well as Exercise Physiologists, to ensure you get the support you need.

Pop by the studio to book in for a personal consultation where we’ll answer your questions and a take you through a movement screen FMS assessment, or contact us

Johannah

(Founder of Wellness in Motion)

Winter Wellness

Tue, 21 Jun 2022 05:36:00 GMT

Winter Wellness

Winter is here and already the shorted days and cooler temps have meant it feels like winter is setting in. So that here are my top tips to keep wellness focused this winter.
Firstly, Hydrate Hydrate Hydrate,
During the winter months, it is important to maintain hydration I’m sure you have heard after all that your made up of 70% water. Its easy however to become dehydrated or experience the symptoms of dehydration including a dry mouth, headaches, brain fog, fatigue, and weight gain, particularly in cooler months.
Dehydration allows toxins to build up in our system that create headaches, fatigue, and weight gain so drinking water is important for winter wellness.
Fresh fruit and vegetables are also important in maintaining hydration - Winter food choices can often contribute to dehydration so to keep your body functioning optimally keep up those veggies. Vegetables and fruit provide water that is infused with trace minerals and electrolytes the body needs.
Adding a very small amount of high-quality salt occasionally also assists with maintaining hydration and assists with maintaining a balance and less fluctuation in your hydration levels.

Eat Seasonally
Eating food appropriate to the season has a number of advantages nutritionally we need to vary our diet and seasonal eating dose this in a way that naturally supports your body. In Winter there is an abundance of citrus fruits in season which are high in vitamin C to naturally support your immune system. Include root vegetables including beetroot, carrots rich in beta-carotene, and high in fiber. Also in season fennel, silverbeet, and Brussels sprouts providing vitamin E, folate, and essential fiber. Base your meals around a range of seasonal produce to include a range of nutrients.
Eating seasonally is also more sustainable as the produce is more available in season its also often cheaper as production requires fewer greenhouses, resources, and packaging, transport, and production costs are lower.
Tea and broth
Drinking tea and broth in winter is an excellent way to stay hydrated and warm. Making hot and cool teas and broths is a simple way to support your health during the cooler months and there are many well-documented health benefits. Lemon and ginger made with fresh lemon and ginger is a personal favorite. Using natural seasonal produce will ensure the best wellness outcomes. Making your own is more affordable.

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Stability: The Underrated Superpower Behind Strength

Stability: The Underrated Superpower Behind Strength

Performance: More Power, More Precision

Injury Prevention: The Body’s Version of 80s Hardware Protection

Load Tolerance and Technique

How to Build Stability Into Your Training

Why Every Lifter Should Care

Is Calcium sabotaging your Iron levels

Is calcium sabotaging your Iron levels

Wellness In Motion, A Weight Neutral Approach

Wellness In Motion, A Weight Neutral Approach

What is a Weight-Neutral Approach?

Benefits of a Weight-Neutral Approach:

How We Practice Weight Neutrality:

Shifting Your Focus:

Easy Anti-Inflammatory Diet Quick Start Guide

Quick Start Guide

Lifespan Review

Book Club Update: Lifespan: Why We Age – and Why We Don’t Have To by David A. Sinclair

1. Ramp Up the Activity ��‍♂️��‍♀️

2. Nutrition for the Long Haul ����

3. Chill Out with Cold Exposure ❄️��

4. Sleep: Your Nighttime Rejuvenation ����

5. Stress Less for More Life ��‍♂️��

6. Socialize to Energize ����

7. Keep Your Brain Buzzing ����

How Sugar Hijacks Your Brain: 5 Easy Steps to Take Control

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Posture exercises to fend off pain

6 simple exercises to release your tension and improve your posture from the comfort of your desk.

How to rethink stress

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THE SCIENCE BEHIND HOW SLEEP INFLUENCES YOUR EATING HABITS

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Managing the Easter Chocolate Avalanche: A Balanced and Rad Approach!

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1. Embrace Moderation Like It's Your Sidekick!

2. Quality Over Quantity – Choose Wisely!

3. Get Moving and Grooving!

4. Foster a Healthy Relationship with Food

5. Keep eating your normal foods

Wellness In Motion: Yoga Update

Wellness In Motion: Yoga Update

Bone Health

vii Gillespie, L. D., Gillespie, W. J., Robertson, M. C., Lamb, S. E., Cumming, R. G., & Rowe, B. H. (2003). Interventions for preventing falls in elderly people. The Cochrane database of systematic reviews, (4), CD000340. https://doi.org/10.1002/14651858.CD000340

Water

Hydration is key

A Holistic Approach to Chronic Pain Management: Exercise and the Biopsychosocial Model

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Managing Knee Osteoarthritis with Exercise Physiology: A Path to Pain Relief

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Understanding Knee Osteoarthritis

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The Bottom Line

Seven Ways to optimize healthy eating

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Exercise guidelines for Diabetes

Managing diabetes with exercise.

Supercompensation - The Key to Maximising Results

The theory behind getting results - supercompensation theory

Understanding appropriate stimulus and recovery for optimising your results from training.

All about balance

This one is all about balance,

Adding Some Balance

Our favourite benefits of balance training

This week we are offering initial consultations that include appropriate balance assessments.

Yoga and Pilates classes to progress your balance. One of our specialists can assist you individually with a tailored exercise and balance program. Book a consultation here

Rehabilitation Support

Rehabilitation support to assist you from injury to returning to movement and sport

7 Tips for Returning Safely to Exercise

In this post I’ll give you 7 tips to support your journey back into exercising.

Get support from a trusted professional

Don’t overdo it!

Build a supportive routine

But be realistic

Keep track

2. Nutrition for the Long Haul ��

4. Sleep: Your Nighttime Rejuvenation ��

6. Socialize to Energize ��

7. Keep Your Brain Buzzing ��

Yoga and Pilates classes to progress your balance.

One of our specialists can assist you individually with a tailored exercise and balance program.

Book a consultation here