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Adapting to change

24/02/2021 • Change, General wellbeing, goals, Mental wellbeing, Positive attitude, self care, stress, Uncategorized • by
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If 2020 was the year of cancelled plans and forced change, what does 2021 hold for us?

The risk of infection and prospect of lockdowns and border closures means uncertainty is our constant companion, at least for now.

We are not in total control of anything.  But being resilient and adaptable are qualities that have helped humans survive for centuries; these are the same qualities we need to navigate the changes forced on us over the past year.

Two maxims I use to view change in a more positive light are:  “Whatever happens I’ll be ok” and “What if this is the best thing that could have happened?” Read More…

Foot Mobilisation Exercises

02/09/2020 • Uncategorized • by
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Even if you don’t suffer from foot pain, this 5-10 minute routine feels great to ‘wake up’ your feet and keep you moving comfortably.  Your feet are the base your body stacks on, so it’s important they stay mobile and working fluidly so they can support comfortable movement of your body.
Naturally, we are meant to walk barefoot on a variety of surfaces; grass, sand, dirt or rocks.  The unevenness of the surfaces encourages our feet to mold and adapt, massaging and mobilising the numerous muscles and joints in our feet.
Modern life finds us constantly wearing shoes and/or walking on smooth, hard surfaces.  We wear boots with hard inflexible soles, or thongs that make us curl our toes to hold the footwear on, restricting the fluid roll through the foot as you walk.  Wearing high heels puts unnatural pressures on your ankles and joints of your feet.  This means our feet lose their mobility and can become painful.
In my mid forties I began long distance running, and after a couple years developed foot pain.  I spent a lot of time and money looking for solutions.  This routine is a result of that research and self experimentation to come up with a combination of exercises and movements that has worked well not only for me, but also for numerous clients I have shared it with.
I recommend you aim to do the routine twice daily, especially before a walk or running activity to warm up your feet and get the joints moving freely.  Your feet will thank you.

 

Laughter is the best medicine

11/06/2020 • General wellbeing, healthy lifestyle, Mental wellbeing, Pain relief, self care, stress • by
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Recently there has been plenty of troubling events happening around us, both locally and worldwide.  Justifiably we are taking these events very seriously.  However, to balance this seriousness and to improve our physical and emotional health and well-being we need to remember to LAUGH!

A good giggle can lighten our mood, reduce anxiety, and help to release muscle tension, leaving us feeling more relaxed and buoyant.  One Korean study testing the effect of laughter therapy on patients in a long-term care hospital showed improved sleep and better general mood.

Laughing helps to increase circulation, lowers blood pressure, increases respiration and oxygen consumption which benefits cardiovascular health.

A hearty belly laugh tones your abs and burns calories.  Read More…

Twenty Seconds of Courage… can change your life

21/05/2020 • General wellbeing, Mental wellbeing, self care, self image, Uncategorized • by
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The adage that confidence only builds after you take action, not before, has underscored much of my life. I can think of situations where I lacked confidence and only after I stepped up and gave it a go, did I feel my confidence start to build.

Waiting for confidence and motivation to arrive, can mean you never begin working on that dream.

Many great business ideas die before they get started.  Healthy consideration of your next move is important for good decisions, but too much thinking and planning may actually mean you give in to fear and anxiety. Read More…

What CAN you do?

05/04/2020 • Uncategorized • by
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Rena Walker at East Point, Darwin NT

What if 2020 tuned out to be the best year of your life?
What if the restrictions brought about by COVID-19 were the best thing that ever happened to you?
Try exploring these questions.  I have found they can be an excellent way to change your mindset and view the current situation in a different light.  Look at the opportunities and possibilities and the things we CAN do rather than what we can’t. Much, much better for our mental health!
Change can be challenging and scary.  Fear of the future can leave us frozen.  Read More…

Yin/Yang

31/03/2020 • General wellbeing, Mental wellbeing • by
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As we navigate life amidst the COVID-19 pandemic I like to remind myself of the Chinese energy concept of yin & yang.
The Yin/Yang symbol above is a pictorial representation of “chi”.  Chi can be defined as the circulating life force or energy inherent in all living things. This life force circulates in our bodies via a network of channels called meridians.  Yin and Yang are the two opposing but interrelated aspects of Chi.
Chi is always both yin AND yang not yin OR yang.
The black and white represents yin and yang. The sine curve represents the fluctuating nature of the balance of Yin/Yang energies that are always moving in dynamic equilibrium.  You will also notice there’s a seed of the opposite in each.  Chinese concept is that humans are a small replica of the universe and what is around us is also within us.
I see life in a similar way.  Read More…

Boost your Health and Well-being

14/03/2020 • Exercise, General wellbeing, healthy lifestyle, Nutrition, physical, self care, stress, Uncategorized • by
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Health is when every cell in your body is bouncing with joy.

 

 

Implementing regular habits to maintain good health and well-being goes hand-in-hand with boosting your immune system to build up resistance to, and fight off, a virus or infection.

Here are a few tips.

Read More…

Exercises for back care

23/02/2020 • Exercise, Pain relief, physical, self care, strength, Uncategorized • by
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One of the most common reasons people come to me is back pain.  After immediate treatment, it is my experience that it is important to follow up with regular, gentle exercises and stretches to keep your back mobile.

These exercises can enhance your recovery and help avoid recurrence of pain.  If you have suffered with long term back pain you will know that it requires constant maintenance.

Book here if it’s time for a kinesiology treatment.

Download your PDF copy of Exercises for back care

 

But first…. Look after yourself!

31/01/2020 • Exercise, General wellbeing, healthy lifestyle, Kinesiology, Mental wellbeing, physical, self care, stress • by
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Take time for regular self-care activitiesDuring the holiday season you’re out of your normal routine and it’s easy to put your self-care on the back-burner while you prioritise commitments to family and friends.  Then when you go back to work, you are so busy catching up on the work that has mounted up while you were away, you still neglect your self-care and it can be a while before you start to carve out time for things that benefit your well-being.

Why is self-care so important? Read More…

Eat A Rainbow

07/01/2020 • General wellbeing, Healthy eating, healthy lifestyle, Nutrition, self care, Uncategorized • by
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For the past couple of weeks I have been away, and even though I ate a reasonably ‘healthy’ diet, it wasn’t as high in vegetables and fruit as I’m used to.  Plus, I ate more bread and sugary items than is good for me.  The result: I felt sluggish and bloated, unmotivated to exercise and my mind felt foggy.

After a few days of eating whole plant foods almost exclusively, my mind feels much clearer and my energy has improved.

As I prepared dinner last night I was reminded of a dietary principle from my Kinesiology training: “eat a rainbow” – aim to have a rainbow on your plate at each meal. Foods that are red, yellow/orange, green, blue/purple and white.

An easy way to achieve this is to include a variety of whole plant foods,

By focusing on eating whole foods in a variety of colours you are consuming a broad range of vitamins, minerals, antioxidants and other plant-based nutrients.

Our western diet has become very high in ‘white’ foods.  We love our white potato and refined carbohydrates, consequently we have the health issues associated with consuming a diet with such a limited nutritional range.

Below are some of the benefits of “eating a rainbow”. Read More…

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