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Stiff and Sore no more! Grab this Easter Holiday Travel Tip that keeps your back and hips happy while you Sit

Travelling this Easter Break? Does you back groan at you just with the thought of sitting for hour in the car, train or plane?

Do you feel hunched over with stiffness or soreness in your low back and hips from being stuck sitting for ages… then take a bit of unwinding while you straighten up again?

I’ve got some good news for you!

I recorded a video of my favourite way to keep your back and hips from stiffening up while you travel… this tip has saved me many times 🙂

It’s also a great way to keep yourself alert if you’re driving or stuck sitting in a meeting or conference when you can’t move as much as you’d like to.

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New evidence that Exercise Boosts our Brainpower!

New research has unlocked another piece in the puzzle of how exercise improves our brain function.

A discovery has identified what triggers the brain to boost brain function through exercise.

Many of us will be familiar with the ‘post-exercise high’ that is often what motivates us to get our joggers on in the first place. We can always look forward to feeling more awake and ‘alive’ post-workout, even if we are physically exhausted!

The Hippocampus is an important area of our brain for memory and learning. When we exercise, stem cells in this region multiply to form new nerve cells (neurons) which leads to improvements in learning and memory.

And now we know more about how…

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Time-saving tips for feeling fabulous, leading an active life and aging gracefully… in celebration of International Women’s Day

March 8th is International Women’s Day, and on this day we celebrate everything awesome and unique about women!

 

One of the most special things about women is that they tend to be ‘nurturers’ of those around them. They’re often carers in the form of mothers, grandmothers, sisters or daughters and supportive friends or colleagues of the many people in their community.

 

And women often feel their greatest sense of satisfaction and worth in giving of themselves to others- they’re time, their listening ear, their advice, their hospitality and their heart.

 

In our increasingly busy world, however, this selfless commitment to giving and putting other’s needs before their own can take its toll.

 

Yes, as women we tend to wear many hats and, sadly, the ‘hat of self-care’ is usually donned the least.

 

The sad reality is that I speak to many women daily who aren’t feeling great about themselves. They find it hard to see, let alone celebrate their amazing qualities amidst their struggle.

 

They’re often worried about their weight, worried about how stiff and sore they feel, how exhausted and sluggish they feel, worried about the increasing hunch of their shoulders, worried about their health and the little time they have to devote to taking care of themselves.

 

Does that resonate with you?

 

Well, I want to encourage you today!

Firstly, I assure you that you are doing a great job.

 

And secondly, I want to remind you that you can’t help others unless you fit your own oxygen mask first…

 

While it certainly is tough to prioritise your own physical and mental health when you’ve got deadlines at work, family and social commitments, household chores to get done and hungry kids or pets hounding you…

 

I’d like you to stop for a second and take a deep breath, then exhale, and read on.

 

If I told you that you could skyrocket your physical and mental health in just 2 minutes, would you want to know how?

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An Ergonomically Friendly Desk Tidy-up + Awesome Desk Exercise for you!

This week we had some fun on social media…
It was ‘Clean Up Australia Day’ for Businesses on Monday, so I set us all a little challenge!

We went through the simple things we can all do every day to help keep our nation and our office safe (and beautiful) by picking up rubbish and things lying around. 

AND I showed you how to give your own workspace an ‘Ergonomically Friendly Clean-up’ to inspire you to get you in the tidying mood!
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Inspire Workers to Better Health & Productivity at work- register for the FREE Challenge!

October is ‘Safe work month’, which provides a great opportunity to inspire and engage workers towards feeling and performing their best while at work.

Physiotherapist Kym Siddons (a.k.a the ‘Workstation Wellness Physio’) wants to help employers and their employees celebrate with a free ‘Workstation Workout 5-day challenge.’

The aim of the challenge is for workers to experience some of the quick, easy and effective steps they can take throughout their workday to create a powerful, positive impact on improving their health and wellbeing!

A recent study published by the Global Wellness Institute (2016) showed that workers are becoming increasingly unwell. Over half the workers studied were overweight or obese and 76% reported ‘struggling’ or even ‘suffering’ in their physical wellbeing. In addition to that one quarter felt actively disengaged in their workplace and nearly 40% suffered from excess pressure on the job.

That said, small initiatives can make a huge difference. For example, research by Prof Alan Hedge has also shown that just a couple of minutes of movement, done regularly throughout the workday, can break the cycle of poor metabolism that otherwise results in obesity and chronic illness from sitting.

Other studies have also demonstrated the positive benefits of specific exercises, posture correction, breathing techniques and educating workers in self-care strategies…

The resulting improvements in mental health, productivity, staff engagement and retention, absenteeism and injury rates are astounding.

You can register your business here

You can Register here if you’re an individual worker

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Hands up if you’d LOVE more time to Exercise!

Spring is here and there’s no better time to dust off your walking shoes and increase your daily activity!

Plus, if you register for ‘Steptember’ and aim for 10,000 steps each day of the month from 4th September, you’ll be raising money to support children with cerebral palsy

After all, it is recommended adults take at least 10,000 steps per day to maintain good health… and the average office worker only manages about 3000.

I’d love to have more time to exercise, you say, but I’m just so busy!

Well, I’ve got some good news for you!

Recent research has shown that just 2 minutes of movement, every half hour while you’re sitting, is the best way to boost your metabolism to reduce your risk of chronic disease from sitting.

Yay! So if you commit to moving your body for just 2 minutes regularly throughout your working day, you can drastically improve your health.

Is that a good enough reason to get moving?

It doesn’t have to be limited to walking. Every bit of body movement counts as ‘steps’ towards better health.

Plus, you don’t have to set aside a half an hour block for exercise every day (though that’s still fantastic, if you can make the time)…

You can just schedule in a quick couple of minutes here and there (ideally every half hour) to get your body moving and your step count up!

So, here’s some practical ways to get more ‘steps’ in your day this ‘Step-tember’

  • Engage a colleague or your team to join in the challenge to increase your steps. It’s amazing how a bit of ‘healthy competition’ will motivate you!
  • Stand up from your desk every half hour and do some calf raises, up and down onto your toes. Aim to do more repetitions each time. Stretch your calves out in-between.
  • Every time you go to sit down, do some extra ‘chair squats’ first. Position yourself so the backs of your knees are just in front of your chair with feet hip width apart. Bend your hips and knees while aiming your buttocks towards the back of the chair but don’t quite sit down. Go as far as you can comfortably go, then come up again. Repeat 5-10 times or to comfort.
  • Stand up and ‘walk while you talk’ on the phone. If you need to be at your desk, do some mini calf raises, squats or lunges while you’re talking and scribbling.
  • Arrange walking meetings or meeting around standing stations, so you can move rather than sit still.
  • Make use of standing stations or sit- stand desks. Aim to stand for about 15 minutes (or as long as is comfortable for you) every hour or so. You’ll be surprised just how much more your step count increases when you’re standing, even if you’re keyboarding.
  • Getting up to use the copier, printer, go to the bathroom or grab a drink goes without saying… but what if you make an attempt NOT to send in-house emails? Instead go for a walk and visit the staff member to directly interact!
  • Be strict with yourself about taking a break from your desk for lunch- even if it’s a quick one! Getting up, and outside if you can, is not only a great way to get more walking into your day, but reaps a multitude of benefits for your productivity and mental health.
  • Most of us know we should take the stairs rather than the lift where possible. Why not challenge yourself this ‘Steptember’ to really make an effort and develop start the healthy habit of ‘stair climbing’

Enjoy challenging yourself to increasing your step count this September and, most importantly, reaping the rewards of better health!

If you’d like my 5 Steps to beat Pain & Strain at your desk (plus improve your posture & Burn fat) in 2 mins, enter your details and I’ll send it straight to you!

Kick your Bad Posture Habits- How to ‘Centre Yourself’ to quit painful positions!

All too often I see people in the clinic complaining of stiffness and soreness in their upper back, neck and shoulders. 😥

I always ask about how their pain started, their work setup, and assess their muscles and joints (among other things). It wasn’t until I started doing workplace assessments that I realised an important piece of the puzzle was missing!

When I got to see people in their work environment something stood out…
the poor posture habits they had at their desk!

Most people don’t realise, until they’re challenged about it, that they inadvertently fall into weird and not-so wonderful positions when they’re concentrating on their work. 😳

I should know- I’m guilty too! 😬

If I’m concentrating on work (not my posture) I can find myself leaning on my left forearm while I’m using my mouse in my right hand.

How about you? What do you tend to do out of habit when you sit?

And it’s not just while we’re working…

What about while we’re driving (elbow up on the window sill anyone?)
And when we’re on our smartphone or tablet, leaning off to one side while we scroll/ text with the other (mmm, that could be me leaning on my elbow at the table)?

We all need to give ourselves a little pep-talk

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Ignore your Niggles at your Peril! When to wait & when to act…

A new study of tradie’s health & injuries highlights not only some risks for tradies, but some extremely important health lessons for us all.

 

You see, Australia’s national health campaign this month is focused on the health of our trusty ‘tradies’…

 

… the ‘Good guys’ that come to the rescue when we need something fixed or built for us.

 

Yet a new study shows that our tradies are suffering… nearly 2/3 (64%) of tradies said they’ve been injured in their current job and most fail to see a doctor or seek any medical attention.

 

This seems a little crazy to the rest of us!

 

Their work relies so heavily on their physical capacity, and time off work due to injuries hits them even harder in the hip pocket than many of us…

 

We might think they’d take great care of their bodies; yet the study shows 79% take great care of their tools and only 47% consider looking after their body

 

Now, before we point a judgemental finger, have a think;

 

Are most of us any different?

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Burning Fat while you Sit at your Desk- Is it Possible?

If you want to combat pain & strain at your desk, improve your posture and flexibility, boost your health (including burning fat) and productivity… listen up!

 

This piece of info can revolutionise your workday and only takes a few minutes

 

And if you read to the end, I’ll share with you the most effective techniques I use with my clients to improve strength and endurance in your ‘good posture’ muscles to reduce pain and improve posture.

 

Now, Drumroll please…

 

Here’s the quickest, most effective and research-proven way to improve your health at your desk…

 

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Top Tip to take Strain off your Neck, Shoulders and Upper Back

Having the weight of your head forwards relative to your shoulders puts so much strain on your neck, upper back and shoulders.

 

Often called ‘Forward Head Posture’ or ‘Poke Chin Posture’ this position alone is responsible to a large proportion of problems I see in people who sit at a desk.

 

But you might be totally unaware that you’re doing it!😳

 

It’s one thing we’re all probably guilty of throughout our day, but the side-effects can be devastating…

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