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Foot Mobilisation Exercises

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

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.  OK, it’s not as a good as a workout session, but possibly more appealing?

When you laugh your body produces endorphins, the “feel good” hormone, which can boost energy and reduce pain and inflammation.

Seeing the funny side and having a good laugh quickly defuses anger and calms conflict at home and in the workplace.  It helps to put a more positive perspective on problems, strengthens relationships and reduces stress.

By decreasing production of stress hormones and boosting immune enhancing T-cells, laughing can help our bodies be more resistant to disease.  One study showed that people with a well-developed sense of humour lived longer, particularly in those battling cancer.

While there are few studies definitively showing the effectiveness of laughter, they do show positive results with virtually no negative side effects!

So seek out opportunities to laugh and reap the benefits!  Connect with friends who make us laugh, keep funny photos and quotes close by, watch a comedy, sing a funny song.  Keep it appropriate, but just laugh.

If you are feeling too stressed and overwhelmed to find your sense of humour a Kinesiology session could help.  Book online here or phone me on 0414611382

Twenty Seconds of Courage… can change your life

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.

Excuses like “I’m too busy”, “the timings not right”, “I can’t afford it”…. undermines our confidence, motivation and inspiration.

In the movie “We bought a zoo”, the main character Benjamin Mee used a motto of “all it takes is 20 seconds of courage” to help him seize opportunities in moments of hesitation where fear had potential to overwhelm him.

These days I enjoy getting started and then going with the momentum.

I also love the title of Susan Jeffers’ book “Feel the Fear and Do It Anyway”, which reminds me being scared is normal … but don’t let it stop you.

Over 25 years ago Nike introduced the advertising slogan “Just do it” that became the motivational cry for many successful business and sports people across the world.

Stop waiting for the confidence or perfect moment.  Jump in, get started and sort it out as you go. Gather up your courage and “Just do it!”

What CAN you do?

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

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

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

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!

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

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…

7 tips for staying active

 

I often have discussions with clients and friends about the challenges of staying active.  Injuries, work and family commitments get in the way of establishing a regular exercise regime for most of us.

I rarely feel like exercising when I wake up in the morning, but I generally feel happier and more energised afterwards.  The tips I’m sharing below is how I stay in the habit of exercising, whether I feel motivated or not. Read More…

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