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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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Happy people

How to make 2019 your best year yet!

Have you set a ‘New Year’s resolution’ for 2019? 

According to statistics, most people resolutions for the new year based on improving their health.  

Among the top ten most common New Year’s resolutions are  

  • exercising more 
  • eating more healthily 
  • losing weight 
  • quitting smoking 
  • spending more time with family/friends  
  • working on your self-improvement. 

Also according to statistics, you only have 9.2% of actually succeeding in pulling off your New Year’s resolutions! 

Woah!! 

Are you typically among that 9.2%? 

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Celebrate achievements

Was 2018 like this for you?

I didn’t think 2018 could be any more hectic than the year before… 

I was wrong! 

How bout you? 

Did you feel out of control at times? 

I know I did, but I’m also choosing to celebrate the goals I achieved and be thankful for the many blessings in my life!  

There’s a million things I’d do differently if I had the year again, but hey, life is certainly one huge, long learning curve! 

So, if this year threw a few curveballs at you and you felt off kilter, even off the beaten track at times… 

It’s all part of stretching and growing us! 

And we’ll end up better off and shining brighter for it 😀

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Dreading a road trip this holidays? How to avoid feeling stiff, sore and falling asleep!

Are you planning a road trip this holiday season?  

If you’re dreading nagging back, shoulder or neck pain on the trip 

Or arriving seized up, barely able to straighten up out of the car 

Or, even worse, drifting off at the wheel… 

Perhaps you’re jumping on a plane? 

Falling asleep might be your ideal way of avoiding your aching bones and boredom, but what about when you wake up with a crook neck? 

Here’s some tips to help you keep your joints lubricated and your brain activated so you reach your destination in one piece and ready to enjoy your well-deserved break! 

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Exercising when you’re Stiff, Sore, Unsure or Injured: Rule No 4

If we wait til we’re feeling 100% to get started doing any sort of exercise- whether it’s a few exercises at home, a workout in the gym or any kind of cardio activity- that day may never come!

 

So, over the past few weeks we’ve been looking at ways we can keep ouselves in ‘ship shape’, moving towards our health and fitness goals, even if we’re feeling really stiff & sore, unsire or injured…

Or all of the above!

 

The good news is that over the past 20+ years, I’ve led thousands of people through this process and I’ve been sharing my 4 top tips, or ‘Rules’ to help you work out:

What you should and shouldn’t do, how far you should push and what to do next.

Those we covered in ‘Rules 1, 2 and 3’.

 

If you haven’t read them or watched the videos that dive into the specifics, make sure you catchup on the most important stuff you need to know (below)

Rule 1 Don’t Push into Pain (or at least not much more pain)

Rule 2 Stop just Short of Fatigue

Rule 3  Taking note of How you Feel After Exercising

 

We’re onto our last Rule today, so without further ado…

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Exercising if you’re a bit Stiff, Sore, Injured or Unsure: Rule 3

We all know we need to exercise…

Most of us even like how much better we feel after we’ve exercised.

Yet, we are often in a place where we’re struggling with some sort of niggle, maybe even recovering from an injury or illness.

And let’s face it, for most of us that’s all the excuse we need to slack off and opt out!

The past few weeks I’ve been talking about how much better it is for our healing process if we actually do take the time and make the effort to move…

It really helps move us forwards and out of the downhill spiral into further pain, stiffness, debilitation and ill-health that comes when we don’t keep ourselves exercising.

And it doesn’t have to take much time or even be overly intense.

If you’ve been following me for more than a few minutes you’ll know I’m all about keeping it real!

There’s no use overwhelming ourselves and aiming for the skies with exercise and changing habits, only to end up disappointed in ourselves and our efforts, then paralysed and doing nothing.

A little bit, done well and done often is usually your best bet!

So, if you have some doubts about how much exercise you should do, how far to push and how to know when to stop, make sure you read parts 1 and 2 of this series…

Better still, I explain about putting limits around your exercise in Rule 1 video here and knowing the signs to look out for about when to stop in Rule 2’s Video here

And today, in Rule 3 I want to alert you to the next factor you need to consider when you’re starting out, or returning to exercising and are not yet 100%…

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Exercising when you’re stiff, sore or injured: Rule No 2

This month I’m sharing my guidelines with you about Exercising when you’re sore, stiff or have an existing condition or injury…

For many of us, that might feel like a lot of the time?

A lot of people have aches and pains or a long term condition that make them unsure about how to move, what to safely do and how much to do.

Are you among them?

Or maybe you have an ‘acute’ (i.e. recent) injury that’s put you out of action for a bit.

In both cases, rest assured that the more you can keep your body moving, the better your long term outcomes will be!

You just need to some guidance as to what type of activity and how much will be best for you.

Last week I shared the first part in my series that outlines 4 Rules to bear in mind for Exercising when you’re Stiff, Sore or Injured.

And this week I’ll share Rule no 2…

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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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