This document provides tips and advice for establishing a healthy morning routine. It recommends starting the day with deep breathing and setting an intention for the day. It also suggests drinking lemon water, engaging in mindful movement like yoga or stretches, eating protein at breakfast, expressing gratitude, and going outside for exercise. The routine is meant to boost energy, focus, mood and overall health by establishing positive habits in the morning.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
Yoga has many physical and mental health benefits and is a good exercise for both the body and mind. The document outlines 10 basic yoga poses that are good for beginners to start with, including mountain pose, tree pose, child's pose, plank, boat pose, triangle pose, downward-facing dog, chair pose, cobra pose, and bridge pose. It emphasizes starting gently and working up to more advanced poses over time for maximum benefit and injury prevention. Consultation with a physician is recommended before starting yoga if one has any medical conditions.
Sleep hygiene refers to behaviors that promote better quality sleep. It includes establishing a regular sleep schedule, avoiding stimulants before bed, keeping a comfortable sleep environment, and developing a relaxing bedtime routine. While evidence for the effectiveness of individual sleep hygiene recommendations is limited, receiving education about sleep hygiene as part of cognitive behavioral therapy has been shown to improve insomnia symptoms. Maintaining good sleep hygiene is an important part of treating sleep disorders.
This document provides information about the benefits of antenatal exercises during pregnancy. It discusses how exercises can help prepare the body for childbirth by strengthening muscles and building endurance. Regular exercise is also beneficial for improved circulation, reduced aches and pains, improved stamina and energy levels, and better psychological wellbeing. The document recommends low-impact exercises like walking, swimming, yoga, and pelvic floor exercises that are safe during pregnancy.
This document discusses body image and provides information and resources related to improving body image. It defines body image as one's perception of their own body, which is often not based in reality. It then outlines how poor body image can negatively impact emotional and physical health. Statistics are presented on dieting and body dissatisfaction among college students. Ten tips for improving body image are listed, such as stopping weight talk, focusing on strengths, and being a role model. Affirmations and local resources for support are also described.
Liberty science llc52 weeks of ImprovementVera Shury
This document provides information and exercises for different parts of the body. It discusses how the brain remains plastic into old age and can form new pathways after injury. It recommends imagining movements to prepare like athletes do. Various supplements are mentioned for men's and women's energy, heart health, digestion and skin. Breathing, posture, range of motion and strength exercises are provided for every body part from head to toe. Nutritional supplements and stress support options are also listed.
This document provides guidance on exercises and positions for pregnant women to help care for their body during pregnancy. It recommends deep breathing, foot and ankle exercises, and pelvic floor exercises to improve circulation and strengthen muscles. Abdominal exercises are suggested to prevent back pain and overstretching. Simple tips include resting with feet elevated, avoiding long periods standing or sitting, and not lifting heavy weights. Relaxation techniques can help reduce stress and tension. Helpful positions during labor include staying upright and changing positions frequently while focusing on relaxed breathing.
The document outlines an antenatal physiotherapy program with the aims of teaching safe body mechanics during and after pregnancy, developing posture control, preventing impairments, promoting cardiovascular fitness, and preparing for labor and infant care. It describes common physical changes in pregnancy like weight gain, abdominal stretching, and postural changes. The program consists of exercises targeting the pelvic floor, back, ankles, legs, and breathing to address issues like back pain, pelvic girdle pain, and relaxation. Guidelines stress safety and avoiding high-risk movements.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
Yoga has many physical and mental health benefits and is a good exercise for both the body and mind. The document outlines 10 basic yoga poses that are good for beginners to start with, including mountain pose, tree pose, child's pose, plank, boat pose, triangle pose, downward-facing dog, chair pose, cobra pose, and bridge pose. It emphasizes starting gently and working up to more advanced poses over time for maximum benefit and injury prevention. Consultation with a physician is recommended before starting yoga if one has any medical conditions.
Sleep hygiene refers to behaviors that promote better quality sleep. It includes establishing a regular sleep schedule, avoiding stimulants before bed, keeping a comfortable sleep environment, and developing a relaxing bedtime routine. While evidence for the effectiveness of individual sleep hygiene recommendations is limited, receiving education about sleep hygiene as part of cognitive behavioral therapy has been shown to improve insomnia symptoms. Maintaining good sleep hygiene is an important part of treating sleep disorders.
This document provides information about the benefits of antenatal exercises during pregnancy. It discusses how exercises can help prepare the body for childbirth by strengthening muscles and building endurance. Regular exercise is also beneficial for improved circulation, reduced aches and pains, improved stamina and energy levels, and better psychological wellbeing. The document recommends low-impact exercises like walking, swimming, yoga, and pelvic floor exercises that are safe during pregnancy.
This document discusses body image and provides information and resources related to improving body image. It defines body image as one's perception of their own body, which is often not based in reality. It then outlines how poor body image can negatively impact emotional and physical health. Statistics are presented on dieting and body dissatisfaction among college students. Ten tips for improving body image are listed, such as stopping weight talk, focusing on strengths, and being a role model. Affirmations and local resources for support are also described.
Liberty science llc52 weeks of ImprovementVera Shury
This document provides information and exercises for different parts of the body. It discusses how the brain remains plastic into old age and can form new pathways after injury. It recommends imagining movements to prepare like athletes do. Various supplements are mentioned for men's and women's energy, heart health, digestion and skin. Breathing, posture, range of motion and strength exercises are provided for every body part from head to toe. Nutritional supplements and stress support options are also listed.
This document provides guidance on exercises and positions for pregnant women to help care for their body during pregnancy. It recommends deep breathing, foot and ankle exercises, and pelvic floor exercises to improve circulation and strengthen muscles. Abdominal exercises are suggested to prevent back pain and overstretching. Simple tips include resting with feet elevated, avoiding long periods standing or sitting, and not lifting heavy weights. Relaxation techniques can help reduce stress and tension. Helpful positions during labor include staying upright and changing positions frequently while focusing on relaxed breathing.
The document outlines an antenatal physiotherapy program with the aims of teaching safe body mechanics during and after pregnancy, developing posture control, preventing impairments, promoting cardiovascular fitness, and preparing for labor and infant care. It describes common physical changes in pregnancy like weight gain, abdominal stretching, and postural changes. The program consists of exercises targeting the pelvic floor, back, ankles, legs, and breathing to address issues like back pain, pelvic girdle pain, and relaxation. Guidelines stress safety and avoiding high-risk movements.
Antenatal exercises aim at improving the physical and psychological well-being of an expected mother for labor and preventing pregnancy-induced pathologies by various physical means. It generally includes low impact aerobic exercises and stretching exercises.
Sleep hygiene refers to healthy sleep habits. It includes keeping a consistent sleep schedule by going to bed and waking up at the same times daily, creating a relaxing bedtime routine, avoiding electronic devices before bed, exercising regularly but not too close to bedtime, making the sleep environment comfortable, limiting napping, limiting caffeine and avoiding alcohol/smoking in the evening, eating a balanced diet but not too close to bedtime, and using a sleep diary to track sleep habits. Following good sleep hygiene practices can help improve sleep quality and reduce daytime sleepiness.
The document describes abdominal stretching and strengthening exercises called ThermaKinetics that are recommended to alleviate menstrual cramps. It provides instructions for exercises like the cat stretch, lower trunk rotation, and abdominal curl up. Performing these low-impact, non-aerobic exercises in combination with ThermaCare HeatPatches is suggested for maximum benefit in easing menstrual pain. Safety instructions are also provided to ensure the correct form is followed.
This document provides an introduction to Pilates controlology exercises using the EasyVigour method. It begins with relaxation techniques and scripts to reduce tension. It then covers foundational Pilates exercises like the zip and hollow to engage the transverse abdominis and stabilize the lower back. Finally, it discusses breathing exercises and techniques like the pelvic clock to find pelvic neutral alignment. The overall document serves as an introductory guide to performing Pilates exercises with an emphasis on proper form, technique, and tension reduction.
The document discusses how athletic women may be more likely to have cesarean births due to tension in their bodies from sports and exercise, even though they consider themselves tough. It explains that childbirth is more about relaxing and creating space in the pelvis for the baby to move through, rather than using muscles to push it out. The Pelvic Clock technique is presented as a way for women to learn to relax specific areas in the pelvis to help dilate the cervix and assist in natural childbirth. Preparing with techniques from The Pink Kit method is recommended so athletic women and their partners can achieve positive birth experiences.
Best 15 Yoga for lower back pain relief with Steps and picturesSKIN N BODY CARE
A few days ago, a gentleman posed me a question through email. The question was “What are the possible Yoga for lower back pain?” I asked him to first consult a doctor and take advice from him as what to do and which medicines to take. He replied that he has been diagnosed with lower back pain since December 2018. He has consulted with three doctors and now also taking medicine and doing a few exercises, which all are in vain. They don’t give the result which he expects. I finally suggested him to do a few yogas which can give the best results for the lower back pain.
Yoga for lower back pain relief with steps and pictures
It has been one month since I suggested him to do those yogas. And, yesterday I emailed him and asked how does he feel now. He said that he feels a little good than earlier. I am going to discuss all the Yogas that I advised him by adding a few more, which can be beneficial for you if you also feel pain in your lower back. But, first, you need to understand why do you feel pain in your lower back.
This document provides guidance on exercises for pregnant women. It recommends avoiding wrong postures and doing regular, non-strenuous exercises like yoga, pranayama, and swimming. Specific exercises shown in later slides involve warming up, then holding poses for 10 counts while breathing deeply before relaxing. Women should exercise under guidance at first and consult their obstetrician if they have certain medical conditions.
This document provides information about an hCG weight loss program called "A Way of Living". It discusses how hCG works with the hypothalamus to access abnormal fat stores and burn up to 2 pounds per day. The program involves an initial 2-day "gorge" period, followed by a very low calorie diet of 800 calories per day supplemented with sublingual hCG drops. The document provides sample meal plans and advises drinking plenty of water and limiting exercise for the first two weeks. It claims the program can help people lose 30 pounds in 30 days safely and naturally without hunger pains or expensive prescriptions.
1. Regular exercise during pregnancy can help maintain health and reduce common discomforts like backaches. Activities like walking, swimming, and low-impact aerobics are generally safe if a woman was active before pregnancy.
2. Some medical conditions may make exercise inadvisable during pregnancy. A woman should consult her healthcare provider before beginning or continuing an exercise routine.
3. Exercise should be discontinued if a woman experiences symptoms like chest pain, abdominal pain, headaches, or changes in fetal movement, and she should consult her provider.
Sleep is vital for the body to repair itself and regenerate. Proper sleep requires a calm spirit and mind, which can be disturbed by worries, anxiety, depression, late eating, and caffeine. The bedroom environment should be quiet, dimly lit, and soothing. Exercise during the day can help promote better sleep, but not too close to bedtime. Meditation techniques like deep breathing, relaxation, and visualization can help calm the mind and body for restful sleep.
Postnatal exercise should begin 7-8 weeks after a normal delivery or 1 week after a c-section with doctor approval. Diastasis recti, a widening of the abdominal muscles, is common during pregnancy and can cause back pain. Exercises and abdominal belts can help support the abdomen and align muscles as they return to normal. Postpartum depression affects some women within 4-6 weeks of birth, causing sleep issues, decision problems, and low self-confidence. Treatment includes seeing a doctor, eating well, sleeping, reducing stress, and talking to loved ones.
Information to help women prepare for natural childbirht by physical theraist and educator Suzanne Tucker, contributing author to www.MyMommyManual.com as Zen Mommy.
This document provides tips for achieving a slim, toned, and sexy stomach through dietary changes and core-focused exercises. It recommends starting the day with a high-protein breakfast, making substitutions to reduce calories and fat without sacrificing flavor, using fresh herbs, eating plenty of complex carbs and healthy fats, and performing exercises like planks, sit-ups, and interval cardio training 3-4 times per week to strengthen the core and burn belly fat.
Low back pain is very common, affecting 4 out of 5 adults at some point in their life. Proper posture and exercises can help prevent back pain. The spine is made up of vertebrae separated by discs that act as shock absorbers. Muscles around the spine allow for movement. Common causes of back pain include lack of exercise, poor posture, overweight, stress, and smoking. Simple exercises and applying heat/cold can help relieve back pain. Seeking medical advice is recommended if pain persists after a few days.
Child Healthcare: Growth and developmentPiLNAfrica
Growth monitoring is an essential part of primary health care for children. It involves regularly measuring a child's weight, height, and head circumference and plotting the measurements on a growth chart called a centile chart. The centile chart shows the range of normal sizes for children of different ages and allows growth to be assessed over time. A child's growth curve is determined by plotting their size measurements from multiple visits on a centile chart and connecting the dots with a line.
Practicing yoga at home, a sequences for beginners 15 pgsMarcus Vannini
This document provides information on sequencing yoga poses for beginners. It discusses general principles of sequencing, such as moving from simple to more challenging poses. It then provides example 45-minute sequences for beginners and advanced beginners. The document also provides specialized sequences for headaches and menstruation, outlining specific poses and durations.
The document discusses sleep hygiene and provides tips to improve sleep. It recommends adults get 7-8 hours of sleep per night and outlines consequences of insufficient sleep such as impaired mood and concentration. Factors that influence sleep quality are discussed, including age, stress, medications, and medical conditions. Specific sleep hygiene tips are given such as avoiding screens, light, noise and caffeine before bed as well as establishing a relaxing pre-sleep routine. The document stresses establishing good sleep habits and seeking medical advice if poor sleep persists.
Facilitating improved sleep hygiene - Dr Bronwen BonfieldMS Trust
Aims:
To explore MS & Sleep
To understand the patterns of sleep.
To explore factors that affect our sleep.
To share experiences of working with clients with sleep difficulties.
To discuss hints and tips on how to support clients and their families who are experiencing sleep difficulties
This document provides tips for incorporating yoga into a pregnant woman's routine. It recommends doing standing poses in the first trimester to strengthen muscles and improve circulation. In later stages, the focus should be on the upper back and shoulders instead of the abdomen to avoid pressure. Breathing techniques and meditation can help relax the mind. Maintaining a routine for meals, exercise, and sleep while listening to the body's needs is also suggested. Proper posture, a healthy diet, and listening to chants can further aid a smooth pregnancy journey through yoga.
1. The document discusses various yoga breathing exercises and poses that can aid in weight loss. It provides instructions for exercises like Kapalbhati, Anulom Vilom Pranayama, and Bhastrika Pranayama.
2. Additional tips mentioned for aiding weight loss include drinking 8-10 liters of water per day, using smaller plates, getting enough sleep, reducing stress, incorporating more protein and fiber into one's diet, and increasing physical activity levels.
3. A morning drink of warm water with lemon, ginger, honey, and black pepper is also recommended for its health benefits like aiding fat burning and blood purification.
2023.08 MWT Movement is Key to Healthy Aging with Kate Voiles Hosted by Cloud...Victoria Petersen
Why Movement is Key to Healthy Aging
…and how to add fitness to your routine easily & effectively
Kate Voiles, Certified Health and Lifestyle Coach
Aging can be a beautiful and rewarding process. It is important to take steps to stay healthy and active as we age. Fitness and movement can play a vital role in helping us age with grace and wellness.
There are many benefits to being physically active as we age. Exercise can help us maintain our strength, flexibility, and balance. It can also help reduce our risk of chronic diseases and can improve our mood, sleep quality, and overall sense of well-being.
The first in the 2023 Series of Mancos Wellness Talks, “Why Movement is Key to Healthy Aging” focuses on fitness and the benefits to our bodies, minds, and lifestyle as we age through the decades.
Humans are meant to move. All of our systems are designed to move and only function properly when we do. Kate Voiles, a Certified Health and Lifestyle Coach, will show us how the mind is the first step on the road to wellness and how it is interrelated with movement.
The goal is to create a healthier, happier mind, brain, and body in a simple and effective way. Kate will give us easy ways to live a naturally healthy life without feeling deprived. She will also show us how to combine movement with stress-relieving techniques and mindset shifts to help create routines for healthy habits and lifestyle. Whether you're an Olympic athlete or a couch potato, you'll benefit from these combined daily practices!
Date: Wednesday, July 19, 2023
Time: 6pm
Location: Mancos Public Library.
The Mancos Wellness Talks are hosted by Cloud Goddess Enterprises and Mancos Public Library.
As always, The Mancos Wellness Talks are free and open to the public!
Kate Voiles
Certified Health and Lifestyle Coach
Owner, Aspire Life Wellness
How do health coaches work with clients? In the gym, meet in person or online to help keep their client aware and on track of their desired healthy lifestyle and coach them through their mental blocks.
Why a health coach? Kate was diagnosed with SSCD, with a CT scan in Jan of 2019, a condition where holes are found throughout the inner ear encompassing bones. It wreaks havoc with your vestibular system, creates sound sensitivity, bodily sounds are heard, and creates overwhelming stress on the brain.
When looking at a half million worth of brain surgeries, out of state, with a year recovery time, with no guarantees, at 54, she set out to look at natural ways of dealing with this condition. This brought her to researching and learning- then receiving her certification as a health and lifestyle coach.
Kate continues to learn all she can, and is currently in a certified physical fitness personal trainer program.
Kate has a Facebook page where she freely gives wellness tips to help her members.
You are welcome to join: Team Fabulous! Women’s Wellness, Beauty and Empowerment.
IG: aspire.life.wellness
Website: AspireLifeWellness.com
Antenatal exercises aim at improving the physical and psychological well-being of an expected mother for labor and preventing pregnancy-induced pathologies by various physical means. It generally includes low impact aerobic exercises and stretching exercises.
Sleep hygiene refers to healthy sleep habits. It includes keeping a consistent sleep schedule by going to bed and waking up at the same times daily, creating a relaxing bedtime routine, avoiding electronic devices before bed, exercising regularly but not too close to bedtime, making the sleep environment comfortable, limiting napping, limiting caffeine and avoiding alcohol/smoking in the evening, eating a balanced diet but not too close to bedtime, and using a sleep diary to track sleep habits. Following good sleep hygiene practices can help improve sleep quality and reduce daytime sleepiness.
The document describes abdominal stretching and strengthening exercises called ThermaKinetics that are recommended to alleviate menstrual cramps. It provides instructions for exercises like the cat stretch, lower trunk rotation, and abdominal curl up. Performing these low-impact, non-aerobic exercises in combination with ThermaCare HeatPatches is suggested for maximum benefit in easing menstrual pain. Safety instructions are also provided to ensure the correct form is followed.
This document provides an introduction to Pilates controlology exercises using the EasyVigour method. It begins with relaxation techniques and scripts to reduce tension. It then covers foundational Pilates exercises like the zip and hollow to engage the transverse abdominis and stabilize the lower back. Finally, it discusses breathing exercises and techniques like the pelvic clock to find pelvic neutral alignment. The overall document serves as an introductory guide to performing Pilates exercises with an emphasis on proper form, technique, and tension reduction.
The document discusses how athletic women may be more likely to have cesarean births due to tension in their bodies from sports and exercise, even though they consider themselves tough. It explains that childbirth is more about relaxing and creating space in the pelvis for the baby to move through, rather than using muscles to push it out. The Pelvic Clock technique is presented as a way for women to learn to relax specific areas in the pelvis to help dilate the cervix and assist in natural childbirth. Preparing with techniques from The Pink Kit method is recommended so athletic women and their partners can achieve positive birth experiences.
Best 15 Yoga for lower back pain relief with Steps and picturesSKIN N BODY CARE
A few days ago, a gentleman posed me a question through email. The question was “What are the possible Yoga for lower back pain?” I asked him to first consult a doctor and take advice from him as what to do and which medicines to take. He replied that he has been diagnosed with lower back pain since December 2018. He has consulted with three doctors and now also taking medicine and doing a few exercises, which all are in vain. They don’t give the result which he expects. I finally suggested him to do a few yogas which can give the best results for the lower back pain.
Yoga for lower back pain relief with steps and pictures
It has been one month since I suggested him to do those yogas. And, yesterday I emailed him and asked how does he feel now. He said that he feels a little good than earlier. I am going to discuss all the Yogas that I advised him by adding a few more, which can be beneficial for you if you also feel pain in your lower back. But, first, you need to understand why do you feel pain in your lower back.
This document provides guidance on exercises for pregnant women. It recommends avoiding wrong postures and doing regular, non-strenuous exercises like yoga, pranayama, and swimming. Specific exercises shown in later slides involve warming up, then holding poses for 10 counts while breathing deeply before relaxing. Women should exercise under guidance at first and consult their obstetrician if they have certain medical conditions.
This document provides information about an hCG weight loss program called "A Way of Living". It discusses how hCG works with the hypothalamus to access abnormal fat stores and burn up to 2 pounds per day. The program involves an initial 2-day "gorge" period, followed by a very low calorie diet of 800 calories per day supplemented with sublingual hCG drops. The document provides sample meal plans and advises drinking plenty of water and limiting exercise for the first two weeks. It claims the program can help people lose 30 pounds in 30 days safely and naturally without hunger pains or expensive prescriptions.
1. Regular exercise during pregnancy can help maintain health and reduce common discomforts like backaches. Activities like walking, swimming, and low-impact aerobics are generally safe if a woman was active before pregnancy.
2. Some medical conditions may make exercise inadvisable during pregnancy. A woman should consult her healthcare provider before beginning or continuing an exercise routine.
3. Exercise should be discontinued if a woman experiences symptoms like chest pain, abdominal pain, headaches, or changes in fetal movement, and she should consult her provider.
Sleep is vital for the body to repair itself and regenerate. Proper sleep requires a calm spirit and mind, which can be disturbed by worries, anxiety, depression, late eating, and caffeine. The bedroom environment should be quiet, dimly lit, and soothing. Exercise during the day can help promote better sleep, but not too close to bedtime. Meditation techniques like deep breathing, relaxation, and visualization can help calm the mind and body for restful sleep.
Postnatal exercise should begin 7-8 weeks after a normal delivery or 1 week after a c-section with doctor approval. Diastasis recti, a widening of the abdominal muscles, is common during pregnancy and can cause back pain. Exercises and abdominal belts can help support the abdomen and align muscles as they return to normal. Postpartum depression affects some women within 4-6 weeks of birth, causing sleep issues, decision problems, and low self-confidence. Treatment includes seeing a doctor, eating well, sleeping, reducing stress, and talking to loved ones.
Information to help women prepare for natural childbirht by physical theraist and educator Suzanne Tucker, contributing author to www.MyMommyManual.com as Zen Mommy.
This document provides tips for achieving a slim, toned, and sexy stomach through dietary changes and core-focused exercises. It recommends starting the day with a high-protein breakfast, making substitutions to reduce calories and fat without sacrificing flavor, using fresh herbs, eating plenty of complex carbs and healthy fats, and performing exercises like planks, sit-ups, and interval cardio training 3-4 times per week to strengthen the core and burn belly fat.
Low back pain is very common, affecting 4 out of 5 adults at some point in their life. Proper posture and exercises can help prevent back pain. The spine is made up of vertebrae separated by discs that act as shock absorbers. Muscles around the spine allow for movement. Common causes of back pain include lack of exercise, poor posture, overweight, stress, and smoking. Simple exercises and applying heat/cold can help relieve back pain. Seeking medical advice is recommended if pain persists after a few days.
Child Healthcare: Growth and developmentPiLNAfrica
Growth monitoring is an essential part of primary health care for children. It involves regularly measuring a child's weight, height, and head circumference and plotting the measurements on a growth chart called a centile chart. The centile chart shows the range of normal sizes for children of different ages and allows growth to be assessed over time. A child's growth curve is determined by plotting their size measurements from multiple visits on a centile chart and connecting the dots with a line.
Practicing yoga at home, a sequences for beginners 15 pgsMarcus Vannini
This document provides information on sequencing yoga poses for beginners. It discusses general principles of sequencing, such as moving from simple to more challenging poses. It then provides example 45-minute sequences for beginners and advanced beginners. The document also provides specialized sequences for headaches and menstruation, outlining specific poses and durations.
The document discusses sleep hygiene and provides tips to improve sleep. It recommends adults get 7-8 hours of sleep per night and outlines consequences of insufficient sleep such as impaired mood and concentration. Factors that influence sleep quality are discussed, including age, stress, medications, and medical conditions. Specific sleep hygiene tips are given such as avoiding screens, light, noise and caffeine before bed as well as establishing a relaxing pre-sleep routine. The document stresses establishing good sleep habits and seeking medical advice if poor sleep persists.
Facilitating improved sleep hygiene - Dr Bronwen BonfieldMS Trust
Aims:
To explore MS & Sleep
To understand the patterns of sleep.
To explore factors that affect our sleep.
To share experiences of working with clients with sleep difficulties.
To discuss hints and tips on how to support clients and their families who are experiencing sleep difficulties
This document provides tips for incorporating yoga into a pregnant woman's routine. It recommends doing standing poses in the first trimester to strengthen muscles and improve circulation. In later stages, the focus should be on the upper back and shoulders instead of the abdomen to avoid pressure. Breathing techniques and meditation can help relax the mind. Maintaining a routine for meals, exercise, and sleep while listening to the body's needs is also suggested. Proper posture, a healthy diet, and listening to chants can further aid a smooth pregnancy journey through yoga.
1. The document discusses various yoga breathing exercises and poses that can aid in weight loss. It provides instructions for exercises like Kapalbhati, Anulom Vilom Pranayama, and Bhastrika Pranayama.
2. Additional tips mentioned for aiding weight loss include drinking 8-10 liters of water per day, using smaller plates, getting enough sleep, reducing stress, incorporating more protein and fiber into one's diet, and increasing physical activity levels.
3. A morning drink of warm water with lemon, ginger, honey, and black pepper is also recommended for its health benefits like aiding fat burning and blood purification.
2023.08 MWT Movement is Key to Healthy Aging with Kate Voiles Hosted by Cloud...Victoria Petersen
Why Movement is Key to Healthy Aging
…and how to add fitness to your routine easily & effectively
Kate Voiles, Certified Health and Lifestyle Coach
Aging can be a beautiful and rewarding process. It is important to take steps to stay healthy and active as we age. Fitness and movement can play a vital role in helping us age with grace and wellness.
There are many benefits to being physically active as we age. Exercise can help us maintain our strength, flexibility, and balance. It can also help reduce our risk of chronic diseases and can improve our mood, sleep quality, and overall sense of well-being.
The first in the 2023 Series of Mancos Wellness Talks, “Why Movement is Key to Healthy Aging” focuses on fitness and the benefits to our bodies, minds, and lifestyle as we age through the decades.
Humans are meant to move. All of our systems are designed to move and only function properly when we do. Kate Voiles, a Certified Health and Lifestyle Coach, will show us how the mind is the first step on the road to wellness and how it is interrelated with movement.
The goal is to create a healthier, happier mind, brain, and body in a simple and effective way. Kate will give us easy ways to live a naturally healthy life without feeling deprived. She will also show us how to combine movement with stress-relieving techniques and mindset shifts to help create routines for healthy habits and lifestyle. Whether you're an Olympic athlete or a couch potato, you'll benefit from these combined daily practices!
Date: Wednesday, July 19, 2023
Time: 6pm
Location: Mancos Public Library.
The Mancos Wellness Talks are hosted by Cloud Goddess Enterprises and Mancos Public Library.
As always, The Mancos Wellness Talks are free and open to the public!
Kate Voiles
Certified Health and Lifestyle Coach
Owner, Aspire Life Wellness
How do health coaches work with clients? In the gym, meet in person or online to help keep their client aware and on track of their desired healthy lifestyle and coach them through their mental blocks.
Why a health coach? Kate was diagnosed with SSCD, with a CT scan in Jan of 2019, a condition where holes are found throughout the inner ear encompassing bones. It wreaks havoc with your vestibular system, creates sound sensitivity, bodily sounds are heard, and creates overwhelming stress on the brain.
When looking at a half million worth of brain surgeries, out of state, with a year recovery time, with no guarantees, at 54, she set out to look at natural ways of dealing with this condition. This brought her to researching and learning- then receiving her certification as a health and lifestyle coach.
Kate continues to learn all she can, and is currently in a certified physical fitness personal trainer program.
Kate has a Facebook page where she freely gives wellness tips to help her members.
You are welcome to join: Team Fabulous! Women’s Wellness, Beauty and Empowerment.
IG: aspire.life.wellness
Website: AspireLifeWellness.com
Being active through exercise is important for physical and mental health. Exercise keeps the body and heart healthy and strong, and makes people feel energized. Children can exercise through both active play and less active activities like reading, as long as they balance different types of activities. Fueling the body with a healthy diet including vegetables, fruits, meat, dairy, and grains provides energy for exercise.
Five ways to have good mental health according to the document are to connect with others, be active, take notice of your surroundings, keep learning, and give to others. The document also provides tips for good physical health including better sleep, increased energy, healthy eating, physical activity, and health checks. Additional tips are provided for mental wellbeing such as working out your brain, talking to people, practicing mindfulness, eating healthy, and being physically active. Tips are also given for better sleep, more energy, moving better, good health, and feeling great.
My vision is to build a healthy, vibrant, and resilient nation. The five pillars of wellness are pure water, organic foods, exercise, sleep, and spiritual life. Live a life of passion and purpose - you can THRIVE, not strive!
This document provides instructions for maintaining a healthy lifestyle through diet and exercise. It recommends eating a variety of vegetables, fruits, whole grains, dairy, and protein. It stresses the importance of drinking water and getting enough sleep. Specific exercises like leg raises, pushups, and crunches are described to build strength. The document encourages following the instructions to see body changes within two weeks and offers contact information for personal training consultations.
"Unbelievable Weight Loss Methods that Won't Leave You Hungry"Sal Guerrero
Looking for a weight loss program that is not only effective but also backed by science? Look no further than the program developed by expert physicians! With a focus on the science of the body and weight, this program is designed to help you achieve your weight loss goals in a safe and sustainable way. Say goodbye to fad diets and hello to a healthier lifestyle with this science-backed program.
39-habits of wildly effective people.pdfGerald Morris
Successful people have developed certain power habits that lead to positive outcomes. Some key morning habits of wildly successful people include: waking up early; drinking water; meditating; making your bed; setting daily goals; doing your hardest task first; eating a healthy breakfast; exercising; and speaking affirmations. Developing these habits takes commitment over time but can significantly improve life, health, productivity and success.
YOGA is a ancient times exercise it can get rid of all diseases if you did it in right way and daily after doing yoga you feel better and relief and subconsciously you will become stronger
Let's start now.....
Healthy life style
Secrets to Losing Weight after PregnancySlim Lady Tea
Here are a few tips to help you lose weight after pregnancy. I know that it can be hard trying to lose weight with a newborn baby but this tips are sure to help....
1. The document provides tips for maintaining a healthy figure through diet, exercise, and posture. It recommends that diet and exercise can help achieve and maintain a healthy weight and establish lifelong habits.
2. Exercise tips include strength and stretching exercises to build muscles and support bones and posture. Combining cardio and weight training is most effective for sculpting and toning the body.
3. Proper posture involves standing, sitting, and walking with shoulders back, stomach pulled in, and chin level. Specific exercises are described to work abdominal and back muscles for posture.
The document provides tips for self-development and achieving goals through effective time management and daily habits. It recommends setting lifetime dreams and goals in writing, breaking big goals into smaller steps, prioritizing health, getting adequate sleep, spending time with family, maintaining a positive environment, and continuously learning.
The document provides tips for living a healthy lifestyle including getting enough sleep, exercising regularly, eating a nutritious diet with plenty of fruits and vegetables, staying hydrated, and socializing with friends and family. Some specific tips mentioned are sleeping 7-9 hours per night depending on age, taking a daily walk, eating breakfast, and drinking water and green tea. An overall healthy lifestyle involves balancing diet, exercise, stress management, and social engagement.
The latest issue of CBIZ Wellbeing Insights has been released. The March issue features a lenghty discussion on the importance of sleep and tips on how to get more of it. Also included is a nice section on becoming flexibly fit. Rounding out the publication is a slew of information on the financial benefits of a healthy lifestyle.
This document introduces qi gong, a traditional Chinese meditative exercise practice. It describes qi gong as "meditative movement" that allows practitioners to mix slow, flowing exercises in any order. The document provides details on 6 popular qi gong moves, including "pressing the heavens with two hands" and "wagging the tail." Each move is described with images and benefits relaxation, balance, and overall wellness when practiced regularly.
This document summarizes the author's 100th blog post where they selected a short excerpt and link from each of their previous 99 blog posts. The excerpts provide snippets of wisdom on topics like the benefits of exercising outdoors, healthy snacking, managing stress, nutrition guidelines, reducing sugar intake, diaphragmatic breathing, matcha tea, skin health, depression, avoiding illness, using ginger to reduce pain, relieving stress instantly, using your body to reduce aches and pains, creating healthy habits, understanding carbs, how fitness impacts you physically and psychologically, having a happier Monday, benefits of squats, using fish to help digestion, benefits of earthing, meditation, outdoor winter training, not sleeping with your
The document discusses the Five Tibetans, a series of yoga-like exercises originally learned from Tibetan monks. The exercises are said to increase energy, vitality, and longevity when practiced for 10 minutes daily. They involve spinning, backbends, and other movements said to energize the chakras and flow of subtle energy in the body. Guidelines are provided for practicing the five postures safely and effectively in order to experience benefits like increased flexibility, strength, and mental clarity.
All I ask is that you take your time reading this book, take it all in at your own pace, and try not to get overwhelmed, as there are several ways you can do things when it comes to living a life with holistic wellness. There is no right or wrong way to think about what you feel you are most comfortable doing.
This is something I felt the need to share because of the times we are currently living in. Now being in my early sixties, and given time to reflect, I believe it will be helpful to the world.
All that’s left now is for you to go through this guide and decide what path you want to take, then give it a go!
My sincere prayer is that you will find this information helpful in giving you some clarity and an enlightening purpose for your life that will be beneficial to not only you, but your family and community as well.
Take 15 - 45 minutes to brain dump everything you can think of on a blank sheet of paper.
This is where you can first start to utilize the benefits of writing in your journal. Your journal is your private place to write down your thoughts to help organize your life, clear your head, and prioritize your thoughts and plan your life, before you go to your planner to schedule your day accordingly.
In particular, writing what you may have just dreamed about the night before. Start your day with the focus of an eagle by writing out everything that’s in your heart and mind.
Because we’re so busy with everything in life as a whole, we can get overwhelmed and stressed out. Brain dumping will help out greatly in this regard.
Because brain dumping clears your mind. Recording all of your thoughts and feelings someplace else allows you to get it out of your head, to stop thinking about it. The entire process also helps you determine which thoughts, feelings, and ideas are important and which ones you can let go of.
“Mental health” refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties.
Anyone can experience mental or emotional health problems — and over a lifetime, many of us will. I believe I read somewhere that one in five adults in the western world live with mental health or substance abuse problems.
Even if that is not precisely so, we can all agree that there are too many people who unfortunately experience these difficulties.
Here are 10 tips that can help you elevate your mood, become more resilient, and enjoy life more: make social connections; stay active; talk to someone; appeal to your senses; take up a relaxation practice; make leisure and contemplation a priority; talk to someone; Eat a brain-healthy diet to support strong mental health; don’t skimp on sleep; find purpose and meaning for your life; and get help if you need it.
The document provides 25 ways to balance the mind, body and soul through practices like meditation, yoga, spending time in nature, maintaining a healthy diet, getting enough sleep, volunteering, and expressing gratitude. It emphasizes that true health involves caring for the physical, mental, emotional and spiritual needs of the whole self.
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MAX FITNESS
GREAT DAYS aren’t given, they are chosen and
created. How you start your day sets the tone for
how the rest of your day will go. Whether
you flow or struggle is simply a
choice that is made the moment you
wake up. This is in accordance with
Sir Isaac Newton’s law of inertia: in
the absence of forces, a body at rest
will stay at rest and a body motion will
remain in motion.
Set your body and mind in motion
with positive thoughts and healthy
habits to create an upward spiral of
energy to help you flow through the day
with a smile on your face. Here are some
proven healthy habits that can shift your
day, your health and your outlook on life from
average to extraordinary.
1Breathe, Set Your Intention and Visualize
A few cleansing deep breaths can be a like a
morning cup of coffee for your brain and body. As
you breathe, set an intention for your day. In The
Power of Intention, self-empowerment author and
psychologist Dr. Wayne Dyer writes that “intention is
not something you do, but rather a force that exists
in the universe as an invisible field of energy – a
power that can carry us.” This universal power can
help you “flow” through your day as you conquer
challenges and obstacles with ease.
An example of an intention is to say, “It is my
intention to be kind, calm and compassionate in
all of my words and actions today.” As you set
your intention, inhale through your nose. This
stimulates the olfactory nerve, which triggers the
parasympathetic nervous system. This provides
stress relief, while simultaneously giving the brain a
big hit of oxygen to stimulate energy production.
Exhale out any thoughts that may be blocking you
from fulfilling your intention. Repeat this for 5-8
slow deep breaths.
Next, visualize how you would like your day to go
and how you would like to feel. Make your vision as
vivid and real as possible. A visualization practice can
Here are five things you can do every morning to start your
day out right and boost health and longevity.
BY KELLY GONZALEZ, MS
Find Your Morning Bliss
Mentally Fit:
Photo by JamesPatrick.com
Julia Kelly, 52
This month's cover model
shares some thoughts:
MORNING ROUTINE:
I’m up by 5 a.m. (in bed by 9 p.m.).
First, gratitude… then coffee and half
a teaspoon of coconut oil. A few big
glasses of water, then a workout or a
jog/walk, then breakfast – cinnamon-
spiced egg whites with oatmeal and
sugar free maple syrup, or a chocolate
rice cake with peanut butter and a
protein shake, or a Quest bar.
FITNESS REGIMEN:
Mix it up and keep moving! I listen to
what my body needs – when I tune
in, it becomes very clear how I need to
move and what I should eat.
DAILY SUPPLEMENTS:
Daily vitamins (senior women’s formula
for increased calcium and less iron),
BCAAs if I’m working out hard, and fiber.
FIT AT 50 THOUGHTS:
Being holistically well is very important
to me now. ... When you feel amazing
from the inside out, there’s almost
nothing you can’t accomplish. I like to
call it FABS… I strive for flexibility,
agility, balance and strength, both
physically and emotionally.
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help you organize your tasks for the
day and keep balanced and focused.
2Drink Lemon Water
Our bodies are made of about 75
percent water. After 7-8 hours of restful
sleep, it’s important to hydrate thirsty
cells. Twelve to 16 ounces of warm
water with a half fresh squeezed lemon
helps detoxify the body, preps the
digestive system for a healthy balanced
meal and aids in elimination.
To enhance detoxification, consider
adding 2 teaspoons of apple cider
vinegar to your cup. Studies show that
it can help detoxify the liver, which
in return can help you burn more fat
around the clock.
3Engage in Mindful Movement
We are constantly evolving. Your
body will feel different each day
depending on the activity or inactivity
of the previous day and weeks. Starting
your day with mindful movement like
joint mobility exercises such as neck
circles, shoulder rolls, hip openers
and squats can help send nutrient rich
blood to the muscles and synovial fluid
to the joints. This can help you move
freely and feel refreshed and renewed.
Other ways to get moving include light
stretches, a yoga sequence or walking.
Aim for at least 5 minutes of movement
every morning to set your body in
motion.
Head Outside! Researchers found that those
who exercised outdoors showed an
improvement in mental well-being,
reported feelings of stress-relief and
greater satisfaction and enjoyment.
A study in the Journal of Exercise
Nutrition and Biochemistry found
that exposure to exercise and natural
sunlight in the morning improved
sleep related hormonal responses and
quality of sleep.
According to an article published
in Environmental Health Perspectives,
natural sunlight boosts vitamin D
production, aiding in proper bone
formation and prevention against
osteoporosis. It also increases blood
levels of endorphins, and may help
prevent autoimmune diseases “through
the upregulation of cytokines and
increased activity of T regulatory cells
that remove self-reactive T cells.”
5-Minute Joint Mobility Routine
Feeling stiff, achy and sleepy when you roll out bed? Try this joint mobility
routine to loosen up and move with ease.
Neck Circles
Begin standing tall with your feet shoulder-width apart, slight bend in
the knees, navel drawn in, hips tucked under, arms resting at your sides,
shoulders rolled back, and neck in line with the spine.
Perform the first repetition on each side slowly. Drop chin to chest, slowly
roll right ear over right shoulder, gently drop head back, slowly roll left ear
over left shoulder, gently come back to center. Smooth it out. Perform 5
repetitions in each direction.
Alternating Arm Backstroke
Keep your arms straight, elbows locked as you lift one arm up straight out in
front of you and slowly circle it backwards. Try to avoid rotation in the torso.
Keep your hips square, shoulders packed down, and attempt to get your
bicep close to the ear at the top of the movement. Repeat on the other side
and keep alternating for 5-10 reps per side.
Cat Cow
On all 4’s (hands shoulder-width apart, knees hip-distance apart) inhale as
you sway your back dipping the navel towards the ground, crown of the
head and tailbone up, exhale as you round out, pulling belly button towards
the spine, separating your shoulder blades and bringing your chin towards
your chest. Complete 5-10 repetitions.
NOTE: If you have sensitive knees, you can perform this standing by
opening up your arms and chest with an inhale, rounding out, bringing the
arms together in front with an exhale.
Spinal Rotation
Stand tall with feet hip-distance apart, hands clasped at your sternum.
With your knees softly bent, hinge over at the hips. Keep hips neutral as
you begin to circle the torso to the right, to the left, and back to a folded
position. Go slow. Perform 5 repetitions in each direction.
Hip Openers with Deep Squat
Deep Squat: Start with your feet slightly wider than hip-distance apart.
Bend the knees and sink the hips back as you lower down into a squat.
Keep your chest lifted, neck in line with the spine. The goal is to sink your
hips as far down towards your heels as possible while not letting your knees
drift over your toes and keeping your chest lifted. Drive through the heels
and return to standing.
Hip Opener (Right Leg): Draw the knee up to hip height, thigh parallel
to the ground. Externally rotate the thigh back to open up the hip (inner thigh
shines forward). Tap the ball of the foot to the ground. With the knee bent,
bring the leg up to your side and internally rotate the thigh to come back to
the start position.
Perform a deep squat and repeat the hip opener on the left side.
That’s 1 rep. Complete 5 repetitions.
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4Eat Protein at Breakfast
According to a study in the American Journal of Clinical
Nutrition, participants who ate a high protein breakfast
reported fewer sugar and fat cravings later in the day. Eating
a protein-rich meal can also put a pep in your step since it
stimulates the release of the neurotransmitter dopamine,
which helps enhance alertness. A meal rich in carbohydrates
can have the reverse effect as it releases serotonin, which
promotes relaxation and drowsiness.
Aim for 20-30 grams of protein from sources like eggs,
meat, nuts and seeds, or cold-processed whey or plant
protein powder at breakfast for fewer cravings and brain
power.
5Express Gratitude
Giving thanks for friends and loved ones, the food on
your plate at breakfast, your health and positive aspects of
your life can help you find contentment and peace within.
When you’re going through tough times, give thanks for the
new day and opportunity to continue to grow and evolve
in body, mind and spirit. Walking out the door with positive
thoughts radiating from your being brings more joy to you,
others and the world.
CONCLUSION
A health-conscious morning routine may not turn every day
into a complete fairy tale, but it may help you feel strong,
confident, less reactive and more centered when life throws
you a curve ball. MS&F
Boost Productivity
Do you roll out of bed and try to make
breakfast, check email and talk on the phone
simultaneously? Researchers at MIT have reported that
it is actually impossible for our brains to multi-task. We
can’t focus on more than one thing at a time, but we
can shift from task to task with great speed. Studies
have shown that the frontal lobe, that part of the brain
responsible for important tasks and problem solving,
decreases with age.
According to Psychology Today, “too much information
freezes your brain’s dynamic frontal lobe capacity
to engage in clear thinking and discerning decision-
making. You and your brain get overwhelmed by too
much information.” This not only causes stress, but may
possibly drain your will power reserve.
Some experts believe that willpower is like a muscle.
It gets worn out if overused throughout the day.
Advice from author of The 4-Hour Work Week and
productivity guru, Tim Ferriss, is to ask yourself, “If this
is the only thing I accomplish today, will I be satisfied
with my day?” Figure out what that task is each day
the night before and set the intention to get it done
early, discipline yourself to focus on the important and
relevant information and discard the rest.
“When you arise
in the morning, think of
what a precious privilege it
is to be alive – to breathe,
to think, to enjoy, to love.”
–Marcus Aurelius