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Top 5 Foods For a Healthy Gut

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Posted in Studio News, Studio.Lean, Studio.Stretch

5 Core strength and stretching exercises

5 Core strength and stretching exercises

 

Only time for 5 exercises a day? 

Here’s why these 5 strength and stretch exercises will give you the edge.

 

Movement 1 – Diaphragm breathing’s

Due to our busy lifestyles, too many people (bodies) are under immense subconscious stress. Increased stress levels reduce the lungs’ ability to breathe properly. This can have a serious impact on one’s ability to heal from injury, performance in sport and work as well as concentration and fatigue.

Breathing properly involves using the diaphragm (Pic 1) and not the upper back and neck muscles (Pic 2).

 

 

 

 

 

 

 

 

 

Diaphragm Breathing

  • When changing your breathing pattern, start by placing your hands on the bottom of your rib cage (Pic1).
  • Breathe in through your nose.
  • Push your bellybutton forward and your rib cage down.

If this is done correctly your fingers should separate, moving sideways away from each other (Pic 2).

When breathing out, your fingers should return to starting position (Pic 1).

 

PIC 1                                                           PIC 2

Biokineticist CenturionBiokineticist Centurion

If you find no movement between your fingers, you are probably using the incorrect muscles as discussed above.  Try again and focus on moving your rib cage and not your shoulders.

 

Movement 2 and 3 – Stretches

Stretching is essential as it prepares the body for movement. By stretching you are allowing your joints to move through its full range of motion in a controlled fashion. This increases the blood flow to that specific joint which in turns allows for healthy cartilage production.

You can choose any stretches. If you have enough time, stretching your whole body will prevent injuries and improve activities of daily living.

I have chosen two stretches for people who struggle with lower back pain and two for people who struggle with upper back and neck pain. Almost all of us sit in front of a computer at least a few times a week, this seated position can exaggerate back and neck pain.

 

Stretches for lower back pain.

Pic 1 – Lying down hamstring stretch

Lie down on your back. Bend one leg. Hook a towel around your foot. Lift leg straight up. Hold position for 10 seconds. Repeat on other side.

Pic 2 – Lower back neutral stretch

Biokineticist Centurion

Repeat hamstring stretch. When leg is completely straight, pull toes down and release. Hold this position for 5 seconds. Repeat 5 times.

 

Stretches for upper back and neck pain.

Pic 1 – Ear to shoulder neck stretch

Ear to Next Stretch

Sit up straight. Drop your ear down toward your shoulder. Increase this stretch by using your hand to pull your head lower down. Hold position for 10 seconds. Repeat on other side.

 

Pic 2 – Upper back neural stretch

Upper back neutral stretch

Sit up straight. Lift arms up to 90 degrees. Bend both elbows so that your hands touch your shoulders. Keep your elbows up and straighten arms out away from you. Open your hands and stretch your fingers as far away from you as possible. Hold position for 5 seconds. Repeat 5 times.

Stretching should be done every day for results.

 

Movement 4, 5 & 6 – Strengthening exercises

 

When time is limited, full body exercises are ideal as it provides you with maximum results in a small period of time.

Strengthening exercises are just as important as stretching and cardiovascular exercise. When doing strength training, it’s best to start off by using your own body weight. This allows you to increase your strength steadily and it minimises the chances of injury. Own body weight exercise can be just as demanding and even more so than going to the gym and lifting weights. By using your own body weight you will improve joint mobility, range of motion and functionality.

 

Sit to stand (Squat) – Lower body strengthening

 

Sit to stand exercise

 

Everyone needs to have strong core, abdominal and back muscles. This allows for good posture when sitting and standing for long periods which will prevent back and neck pain.

Start by standing on your hands and knees. Tilt your pelvis forward so that your bum is tucked in underneath you, forcing your back to round. This will allow your stomach muscles to activate more effectively and prevent your back from taking over the exercise. Once your stomach and bum muscles are activated, straighten your knees out. Focus on maintaining your starting position throughout the entire time.

For beginners, do this exercise 3 times 20 seconds. Intermediate, 3 times 45 seconds and for advanced, 3 times 90 seconds.

 

Push up – Upper body strengthening

 

core, abdominal and back stretch

 

Everyone needs to have strong core, abdominal and back muscles. This allows for good posture when sitting and standing for long periods which will prevent back and neck pain.

Start by standing on your hands and knees. Tilt your pelvis forward so that your bum is tucked in underneath you, forcing your back to round. This will allow your stomach muscles to activate more effectively and prevent your back from taking over the exercise. Once your stomach and bum muscles are activated, straighten your knees out. Focus on maintaining your starting position throughout the entire time.

For beginners, do this exercise 3 times 20 seconds. Intermediate, 3 times 45 seconds and for advanced, 3 times 90 seconds.

 

Push up – Upper body strengthening

 

Upper body strenghtening

 

When initiating your push up position, get into the same posture as you did with the plank. By maintaining this posture you ensure that your back is well supported by your core muscles. Maintaining a straight body position, bend your elbows dropping your body down in a straight line. Keep your elbows close to your body to ensure that you use your shoulder and mid back muscles. Do not let your elbows go above 90 degrees as this will force you to use your upper back and neck muscles. This can lead to injury. Push up and focus on maintaining proper straight body posture.

For beginners, do this exercise 1 times 10. Intermediate, 2 times 15 and for advanced, 3 times 20.

Whenever you start any new exercise routine ensure that you start off slowly and continuously focus on maintaining proper posture. This will prevent injury and ensure that you get maximum results.

If you struggle with any pain or discomfort in your neck, back or knees before, during or after exercise make sure you consult your Biokineticist for advice and guidance.

By taking a few minutes every day to do the above mentioned 5 movements you will ensure that you stay injury and pain free. You will also combat the bad habits we pick up from our busy lives which are essential in living a healthy life.

 

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Anca Wessels

Biokineticist

wessels.bio@gmail.com

0837855125

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Posted in Studio.Homoeopathy, Studio.Lean

Stress and weight gain in females

Cortisol, the stress hormone that promotes the accumulation of abdominal fat.

 

Cortisol is a major glucocorticoid hormone in humans. It is secreted from the adrenal glands, situated on top of the kidneys, and is regulated by the Hypothalamic-pituitary-adrenal (HPA) axis in response to stress. Cortisone affects several systems in the body, including metabolic, central nervous system (CNS), immune system and iron transport.

Cortisol stimulates fat and carbohydrate metabolism i.egluconeogenesis (process by which the level of glucose in the blood stream is increased), to supply the body with ‘fast’ energy during periods of stress. High levels of cortisol during a stress response may initially curb your appetite, however, long term stress and the effects on insulin causes increased appetite. Furthermore, cortisol curbs responses that are not essential to the fight and flight response, altering the immune system response and supressing the metabolism and the reproductive system. Long term exposure to elevated levels of cortisol translates into:

  • Weight gain (specifically abdominal fat)
  • Hormone imbalances
  • Insulin resistance
  • Increased appetite
  • Supressed immune system and repetitive colds and flu
  • Anxiety and depression
  • Difficulty sleeping
  • Problems with memory and concentration

 

Fat deposition around the waist is termed visceral adipose tissue or abdominal fat. This type of fat (adipose) cell is distinctly different form the fat cells in the rest of our bodies (subcutaneous fat). Visceral adipose tissue functions as an endocrine gland, secreting hormones that have an effect on our insulin metabolism as well as good cholesterol (HDL) vs. bad cholesterol (LDL) levels. A combination of insulin resistance, high LDL and low HDL, together with increased abdominal width, is termed metabolic syndrome. Metabolic syndrome is directly related to cardiovascular health, and a predictor for cardiovascular accidents as well as stroke.

http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm

http://www.medicinenet.com/script/main/art.asp?articlekey=53304

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20046037?footprints=mine

http://dujs.dartmouth.edu/fall-2010/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis#.UyBS__mSxAA

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Posted in Studio News, Studio.Lean

Anti.Inflammatory-Diet Competition Entry

Anti.Inflammatory-Diet Competition Entry

HOW TO ENTER:

1.  Like our facebook Page

2. Complete the entry form below

 

 

COMPETITION RULES AND REGULATIONS:

1.  This is an 8-week programme

2.  You must be able to come in on a weekly basis for a weigh-in and injection

3. Competition ends 30 October 2013.

4.  Prize not exhangeable for cash

5.  Winner will be selected via random draw.

6.  Judges decision is final and no correspondence will be entered into.

7.  Prize must be claimed by 10 January 2014.

 

WHAT IS STUDIO.LEAN’s ANTI-INFLAMMATORY DIET ABOUT?

Send us an email and we will send you an information pack.

 

SPECIAL OFFER

Even if you do not win, you and a friend will still qualify for a 15% discount if you sign up together.

 

 

 

 

 

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Posted in Studio News, Studio.Lean

Anti-inflammatory Diets

Anti-inflammatory Diets

Read Dr Chantell Groenewald’s fascinating article on the comparative effects of two Anti-inflammatory Diets on Interleukin-6 levels and weight loss in overweight females.

Overweight and obesity is an excessive accumulation of fat and can be classified using the body mass index (BMI). Being overweight has a whole host of health-related risks, which includes metabolic syndrome and diabetes mellitus type II to name a few (Goedecke et al. 2005). Interleukin 6 (IL-6), secreted from the adipose tissue surrounding the waist line is responsible for a state of systemic chronic low level inflammation and plays a crucial role in the development of diseases associated with being overweight (Fantuzzi, 2005).

Food sensitivities further contributes to this state of low level chronic inflammation. Symptoms of food sensitivities include, difficulty losing weight as well as over eating, which hinders weight loss in over weight individuals (Joyal, 2010).

Click here to download the full article.

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