How Vibration Plates Support Lymphatic Drainage &amp; Reduce Bloating for Women Over 40

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Key Elements Of A Healthy Life And How You Can Work On Them

by Hope Zvara | Oct 13, 2023 | Fitness Friday

Key Elements Of A Healthy Life And How You Can Work On Them

What is a healthy life? We’re sure that you were taught about looking after your health when you were in school, and you were given some ideas as to how you should be taking care of yourself as you grow up. Conveniently we seem to forget the advice and knowledge that we were given when we were younger, and we play ignorant to the fact that we do know exactly how to take care of ourselves. The problem is that it’s easier not to, and we all like an easy life, right? While that might be true, eventually an unhealthy life is going to catch up to you, and you’re going to wish that you would have made some changes sooner.

But, there is no time like the present, right? In this article, we’re going to be examining some of the key elements of a healthy life, and how you can work on them on your own. If you’re interested in committing yourself to a healthier life, then keep reading. If not, then this isn’t the article for you.

A Good Understanding Of Nutrition

First up on the list we’re going to say that you need a good understanding of nutrition so that you can create a balanced diet for yourself. Is this an area that you struggle in right now, because if it is you need to start doing your research asap. Some people might even want to sign up to a nutrition course either online or in person so that you have some kind of formal education surrounding this area. Of course, this is better than sifting through the internet and trying to decide what information was fabricated and what wasn’t, but we understand that not everyone actually has time for this. If that’s the case for you, just make sure that you are using trusted online sources and journals to gather your information.

The more that you understand nutrition, the easier it will be for you to feed yourself while ensuring that you are getting everything that you need. All, or most of the food groups should be contained within a meal if you know what you’re doing. There are even some sneaky ways to get them in without tasting them if you are someone who struggles with things like fruits and vegetables. There are always workarounds to problems like this, so don’t count yourself out yet.

Supplementing When Needed

There may be times where you are not able to give yourself the nutrition that you need. Or, you might be an athlete or some other kind of person who needs to ensure that they have a certain amount of everything. If this is the case, then supplementing is going to be your best bet. While we recommend that you get most of your nutrition from food, there is nothing wrong with getting some from supplements. If you head to a site like athleticstore.org, you will find a whole range of supplements and other products that could be beneficial to your health if you know what you are doing with them.

This is not going to be for everyone, so don’t force yourself to take supplements if you don’t want to. You should never put something into your body that you are not 100% sure of, as it’s your body, your choice.

An Exercise Schedule

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If you are someone who enjoys exercise, but you can’t find the motivation to do it regularly, this needs to change. If you are someone who hates exercise, and therefore avoids it like the plague, this needs to change. If you are someone who simply can’t be bothered, then this definitely needs to change. Your body needs to move, and it needs exercise in order to stay healthy, which means that you need to start by sorting yourself out an exercise schedule of some kind. You don’t need to start by trying to complete high intensity workouts five times per week because this is ridiculously excessive, and even when you are a seasoned exercise-er, you are still probably not going to go this far.

Your workout schedule is going to change based on your fitness goals, because obviously you are going to need to do different things to achieve them. If we’re starting from the beginning, the goal is to get you used to moving and help you take that first step. Once you have gotten used to this and you can stick to your schedule, that’s when you can take things up a notch. You might get to a point where you are comfortable and happy so you don’t want to make any more adjustments, and that’s fine. As long as you are healthy, that’s all that matters.

Maintaining A Regular Sleep Pattern

Do you struggle with sleep? If so, you’re not alone. A lot of people struggle getting to sleep, staying asleep, getting a high quality of sleep and so on. But, if you want to have a healthy life, then you have got to try and maintain a regular sleep pattern in some shape or form. If you keep in mind that it is recommended that you get around seven hours of sleep per night, you can use that information to create your sleep schedule. Consider when you need to wake up in the morning, and then count backwards from there to set your bedtime. Leave some time for falling asleep as well just to be on the safe side.

However, we understand that this can be extremely difficult if you are struggling to get to sleep, which is why we’ve got some ideas. Before you go to the doctor and get them to assist you with this, you can try setting yourself a bedtime routine, removing all of the electronics from your home, and other things like this. It might not work, but it does for a lot of people. It might even be worth getting a new bed or mattress if you think your comfort levels have something to do with it.

Mental Health

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It’s not all about physical health though, but you know that already, don’t you? Mental health is just as important, and it’s something that you have got to actively work to keep in check. Most of the things on this list will contribute to your mental health so doing them will be beneficial on both sides here. But, there is more that you can do. For example, you need to be going out and socializing with your friends if you want to maintain your mental health. You need to learn to say no to the things that you don’t want to do, and stop overloading yourself with so many tasks at the same time.

If you don’t take care of your mental health, eventually it’s all going to come to a head which will never end well. Either you will end up breaking down completely because of the onslaught of emotion, or you are going to shut down. Neither are good, and you need to try to avoid this at all costs. Whatever you think your mental health needs, do it.

Kicking Stress Out Of Your Life

On the same note as mental health, it’s time to kick stress out of your life as much as you can. You’re never going to completely get rid of stress, but you can do your best to reduce the amount that you experience on a regular basis. It’s easier said than done, we know, but the first thing that you should do is identify the problem. What is causing you the most amount of stress? Is it work? Is it your relationship? Is it something else? The sooner that you work out the problem, the sooner that you can start fixing it!

We know that stress seems to be normal these days, but it’s not. Not to the extent that you feel like you are going to break down or struggle to get through the days. As soon as you work out what is causing you this amount of stress, you need to get started on working out how to fix it. This might be looking for a new job, cutting people out of your life who aren’t positive in it, or a range of other things. Just know that the people around you should be there to support you in whatever decision you make to work on your healthier life.

Working on creating the healthiest life possible is going to take some dedication and commitment from you, but it’s going to be worth it in the end. If you are ever in doubt, you just need to think about your end goal, and why you’re trying to achieve it in the first place, as this should give you the motivation that you need to keep moving forward. At the end of the day, looking at how far you have come should have you continuing forward, but you’ve got to remain consistent if you want to see results, so make sure that you’re not giving up now. Good luck!

Five Easy Tips For Dealing With Back Pain

by Hope Zvara | Dec 10, 2022 | Fitness Friday

Back pain isn’t something that’s pretty to deal with and can be quite debilitating, depending on the scope of the back pain. It’s essential to try and find ways to help cope with back pain, regardless of how severe it may be.

From simple at-home tips to getting the professional help you may need, here are five tips for dealing with back pain if you experience it.

Work on maintaining good posture

Good posture is an excellent way of helping improve back pain and any potential damage that one can do to their back over time. Our posture, despite a lack of attention towards it, can be majorly influential to how much bodily pain we experience.

To work on good posture, try practicing some stretching movements and making sure you don’t stay sitting or standing for too long at a time. Maintaining good posture means being aware of lousy posture; we often forget that we put our bodies in uncomfortable and potentially damaging positions. Try to be more aware of your posture.

Use ice or heat to help with swelling or inflammation when dealing with back pain

For back pain that causes a lot of swelling or inflammation, consider using ice or heat to help with it. This is a great way to deal with the pain and to dull down some of the side effects that have occurred from the pain itself.

Using ice or heat to help with swelling will greatly help always be a temporary measure that may resolve the issue without needing to venture any further.

Take medication

To help with severe back pain and pain that is causing issues where you’re having trouble resting or doing the daily chores around the home, medication may help. While it’s important not to become reliant on this medication, it can help ease the pain that many problems can cause.

Medication should be something to speak confidently to your doctor so they can prescribe the best option for you. You might manage fine most of the time and need that extra helping hand every so often. And when it comes to managing back pain consider a pain relief cream that has powerful natural ingredients that can make all the difference when it comes to fast relief.

Approach an osteopath

For those that might be struggling to get mobility and feeling as though the back problems have begun taking over control, visiting Worthing Osteopathic & Wellbeing Clinic may be worthwhile.

Having an osteopath take a closer look at the back pain can help to locate the source and to work through a series of treatments to help alleviate some of the pain. When dealing with back pain it can be hard to find the time to practice self-care, but if you don’t many find it only gets worse.

Try to remain active.

To help stay on top of managing the back pain, sometimes a bit of light exercise can help. Specific stretching exercises like yoga and pilates may also be worth trying to help with the pain. Most importantly, it’s wise to take this carefully and be gentle with exercise.

Dealing with back pain is a common problem, so remember you’re not alone. Use these tips to help manage it.

5 Important First Aid Tips For the Gym Goers To Stay Healthy and Fit

by hope | Aug 31, 2022 | Fitness Friday

Everyone knows that stress can make a huge impact on the body, and one-way people try to push their stress outward is by visiting the gym or just going out and exercising. Exercising and other forms of physical activity are needed for the body, and there is no doubt about it. However, sometimes, exercising can lead to negatives such as injuries. However, just as everyone needs to learn more about first aid, the same can be said for exercise-related first aid. So, if you’re an avid gym goer, here are some first aid tips you may want to keep in mind. 5 Important First Aid Tips

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Why is it so important?

Staying fit and healthy is more than just working out.

Even if you’re just a regular customer who frequently visits the gym, you never know when you may need to help someone out. While it is true that gym staff such as personal trainers will have extensive training in first aid such as CPR, this doesn’t instantly mean that you should get the mentality of “if there are people who know, why should I?”. Personal trainers can’t be everywhere at once, and if you see the signs, then you can immediately help out.

So, once you can do it, why not? First aid is something that everyone needs to know, and who knows, you may be at the right place at the right time to immediately give help to the person that needs it.

What are some first aid tips that need to be kept in mind?

It’s true that knowledge of first aid can save thousands of people affected by emergencies. Plus, medical emergencies and accidents can happen to anyone, at any age group, regardless of how in shape they are. Here are some essential first aid tips you’ll want to remember whenever you visit the gym or even if you’re out exercising, such as in a park.

A gym can be dangerous.

While everyone should closely follow the rules of the gym and practice common sense, it’s not always the case. The gym can be dangerous as there are heavy materials, slips can happen, machines can malfunction, and so much more. This doesn’t mean that people should fear the gym. However, gym goers will need to be careful. If you see something that looks dangerous, make sure to inform the staff.

Cardio isn’t always good for your heart.

Cardio exercises such as running, jumping, climbing, or even going on the elliptical can sometimes be fatal. However, this can only be fatal if someone tries to go above and beyond their limits with pre-existing health conditions, and it’s more apparent for someone who is elderly or obese. Just make sure that you don’t push yourself over the limit. And don’t forget to get your annual physical. At a bare minimum, knowing your numbers and basic line of health can help you make better decisions moving forward.

It’s not always a person’s fault when an accident happens

Accidents happen, and some people just don’t know any better, such as form. This doesn’t immediately mean that they deserve the pain that they’re going through. Never chastise anyone for accidents; the gym is indeed a dangerous space from time to time.

It can happen to anyone.

While it’s true that the elderly are more susceptible to getting injuries, even younger folks can get injured too. Overall, anyone has the potential to get injured at a gym and need first aid. It could even happen to you!

Be wary of the heavy lifting.

Weight lifting is a significant love for the average gym goer, right? However, even lifting in the wrong form can cause permanent damage to the body. If you see someone lifting in the wrong form, maybe inform them, so they won’t hurt themselves or let the gym staff know. Staying healthy and fit doesn’t mean being the biggest lifter at the gym or the most flexible yoga person on the mat. It means knowing a balance between your own health and pursuing it.

If you want to get fit and healthy and you are short on time, check out my YouTube Channel: Hope Zvara

Watch the Cherry Picking Video Now HERE

How to do Cherry Picking Warm-Up: A Forgotten Movement in Yoga

by hope | Feb 7, 2020 | Fitness Friday, Working With Hope

Learn Cherry Picking Warm-Up. This video is a part of our Asana Video Library 
training materials for both students and teachers where the forgotten art of 
simple movements is explored.

The old me, some twenty years ago felt the deep need to both impress others while simultaneously trying to share parts of myself that were wounded and needed healing for nothing more than to be free of the burdens of carrying them around daily. How to do Cherry Picking Warm-Up: A Forgotten Movement in Yoga

Roughly ten years ago I was spun out on a journey to better understand how the body moves as I was not getting the teachings nor explanations I was looking for inside the yoga world. Constantly hearing phrases like “That’s normal”, or “It will get better with time“, and my favorite “do what feels right for you“, seemed like scapegoat responses for a lack of real understanding about how the body moves and why students were feeling the things they were.

Now don’t get upset, I’m not summarizing everyone. But in my personal experience, teacher after teacher, training after training, the why’s, and how’s were continually left out of the what’s and when’s as it pertained to teaching yoga and experiencing poses.

The art of teaching warm-ups and looking at a student and seeing where their challenges were, even if they wouldn’t share them, was something I wanted to refine even more. Why do they walk like that? Why does their shoulder hurt and ever seems to get better? How is it they can do this yoga pose, but not that one? And how do I convince students to value basic moves and sequences as that is what they also need and not just the complex poses and fast-paced moves?

More than ten years I spent studying outside the yoga world to better understand how the body moved and why. Stepping back onto the mat I had a fresh new perspective and a deep understanding of the why’s and how’s I was lacking prior. Tailoring my language and eloquently sequencing my classes to work from the ground up helped students navigate their own bodies and I began to see a shift in my students making better choices all on their own as to what they choose to do when it came to asanas.

How did this happen?

I began to connect their every day living to what they were feeling. I gave them the control to choose with real parameters to gauge their progress pose to pose. Warm-up to final asana. Connecting the dots to how and where the could be doing the very things they are learning in their everyday life.

The Cherry Picking Warm-Up and many others became a means to when they walk up from a long sleep or stretch at their desk. And by doing the very warm-ups like Cherry Picking and dozens of others on the mat, it began to give them confidence and permission to do them off the mat. Because truly, what good is yoga if you don’t carry it with you into your everyday life?

Stepping outside the yoga arena and stepped into a whole new beautiful world of functional movement. It excited me in so many new ways. Mainly because, for the very first time in my entire life, I began to understand the body, it’s parts, and how these parts move.

As a yoga teacher and movement specialist, I find it critical to incorporate basic movements no matter how unfancy they are in your classes. The whole idea of a warm-up is to “warm-up” the body for more detailed movements. And having taught tens of thousands of students over the last nearly twenty years I have noticed a common thread of students lacking the basic abilities to do everyday movements.

Benefits of incorporating warm-ups (like Cherry Picking Warm-Up) into your yoga practice:

Walk with full range movement in their knees and ankles
Fully reach overhead without pain
Bend forward without rounding
Walk with a full hip extension, not just flexion
Rotate their torso when turning to the side
Move their neck side to side without pain
Walk on various surfaces with bare feet pain-free
Squat, reach or bend freely

Benefits to Practicing Cherry Picking Warm-Up:

-Melts the fascia in and around the shoulder
-Stretches the side (lateral) body
-Stretches the lower back
-Stretches the obliques and lateral hip
-Gets you breathing
-Expands the lungs
-Feels good
-Is a basic life movement everyone should be able to do

**BONUS** If you haven’t watched the video yet, it will take you through step by step how to work through the pose as a student and a teacher. Take note of the variety of positive cues and direct references so you and your students can get the most out of this pose.

And if you love this video on the Cherry Picking Warm-Up and want more don’t forget to check out the “How To” video on how to do High Lunge safely and effectively!

Love these teachings? Hop over to HopeZvara.com and head on inside the Mindful Movement & Yoga Online Studio

I’ve said it a million times, how you do things, even yoga asana things matters. So let’s start by honoring the need and art of warm-ups and get you reaching high and feeling great in your everyday life!