The Latest Way To Tone Your Core

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Move over reformer Pilates, there’s a new kid on the block and it goes by the name of Bodhi.

LA’s latest fitness export has landed and with A-listers like Gwyneth Paltrow and Rosie Huntington-Whitely rumoured to be fans, we knew we had to check it out. Developed in California by Khita Whyatt and Kirsten Sell; it uses TRX-like suspension ropes that take you away from gravity, firing up your core and making your whole body work hard to stay balanced helping you to become more stronger and flexible (FYI –  on first appearances it all looks very 50 Shades of Grey). But do not be deceived, although swinging on a bunch of ropes may not look like much of a workout, it is harder than you think and because you are engaging lot of muscles at once, it challenges the body in many different ways and you’ll discover muscles in places you didn’t even know existed. So thorough is this technique that the day after I tried it, my armpits genuinely ached for days.

We caught up with Dawne from BePilates (the only place you can try this new workout in London) to find out exactly why Bodhi is the new exercise du jour…

Will I get a Six Pack?

Bodhi challenges both your centre of gravity and your base of support as you take yourself out of balance in an unstable environment to effectively challenge the structural muscles of your core. As you work with and against gravity to find balance, postural muscles effectively engage to protect your spine.  This unstable and unpredictable environment offers fantastic opportunities to continually challenge and “awaken” your core muscles.

I have never done Pilates does that matter?

Bodhi is a great option for most clients and provides a full-body workout for the beginner to the super advanced practitioner. It adds a new element to Pilates inspired exercises and helps you to find better, more efficient movement in all of your life’s activities.

What about all the Pilates teachers out there? Can they teach Bodhi too?

Bodhi teacher training is a great continuing education opportunity for Pilates teachers and other fitness or movement professionals.  The successful teacher has attended our training course for 2 days in-person, plus an additional 20 hours of personal practice and 20 hours of student teaching before they pass a final practical examination. Our first teacher-training course will be winter/spring 2016.

You can try Bodhi at BePilates, 78a Chiltern Street, London, W1U5AB

Image: Pinterest

Words by Sadie Reid 

FITSPO: Lily Simpson Of The Detox Kitchen | How To Boost Your Brain Power With Exercise 

The Best Workouts To Do At A Music Festival

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Whilst exercise and festivals don’t usually go hand in hand, it needn’t be this way. In light of festival season here in the UK, we caught up with FRAME to find out how our festival goers can stay Hip & Healthy this Summer. Over to FRAME…

  • Festivals are the perfect place to do yoga! Get control of your breathing the morning after, reset your body and stretch out ready for the next day of party. Start your day with a basic Sun salutation when you wake up; Stand tall, shoulders back hands in front of chest, fold down, let your body hang, jump back to plank, float down to chaturanga, upward dog, downward dog, jump to forward fold – start again.
  • Primal movements are great to get the blood flowing and exercise in a natural, functional way that engages all our main muscle groups. Plus it’s fun to do and even more fun to watch! Just a few sets of a ‘basic crawl’ will do the trick; this is how to do it! Go down to all fours, hands under shoulders, knees under hips. Lift knees off the floor roughly 2 inches and crawl forward for 20 meters keeping this shape as best you can. Keep back flat and bum down. Try it backwards for a challenge!
  • Tabata is perfect for times when you want to fit exercise into a short amount of time! Your heart rate will jump and metabolism will kick into gear immediately, staying active well after your workout too which means your body will continue to burn fat even as you go from stage to stage. Here is a basic circuit to give a go! 20 secs mountain climbers (press up position, engage core, keep back straight and hips aligned with your spine, bring your knee to elbow – to mix it up and bring your obliques into play, take knee to opposite elbow), 10 sec rest, 20 secs burpees, repeat this 4 times.
  • Simple but effective! Another trusty bodyweight circuit that will do the trick and is easy to do quickly and with minimal space. Three exercises, work your way down from 10-1 of each; NO REST. 10 squats, 10 lunges, 10 press ups, 9 squats, 9 lunges, 9 press ups….and so on.
  • Dance! I’m sure this will be a given but don’t underestimate the energy you will be pouring into dancing at festivals – this is a fantastic form of exercise and you won’t even know you’re doing it!

Come to our classes at BESTIVAL! – Euphoric Fitness Plus a whole programme of Yoga in the Hideaway Yoga Yurt.

Words by Jack Edwards

The Best Workouts To Do Before Your Beach Vacation

 

 

How To Heal Your Heartbreak & Find ‘The One’

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Of all the many addictions and obsessions that leave us feeling trapped – whether it’s partying, shopping or even just Facebook stalking – what could be a more under-estimated affliction than that of love addiction? Allow us to indulge you with a personal testimony to the power of this particular vice.

Both of us girls (the founders of addictivedaughter.com) used to be obsessed with dating Bad Boys. They were typically heavy drinkers, serial philanderers and emotionally unavailable. Inevitably, these relationships never worked out.

Yet, we found ourselves stuck between a rock and a hard place, believing that we were destined to only ever fall for men who would eventually break our hearts, claiming that they were just our type. As far as we were concerned, our love lives were essentially out of our control, because we could not help who we fell for.

It never dawned on us that we were actively choosing these toxic relationships as a way of avoiding having to look at what was really going on inside of us underneath all the romantic drama.

Because it is a choice, after all – who we give our hearts to; infatuation and obsession are decisions like any other, but we tend not to perceive them this way. This is because we are regularly bombarded with the Hollywood-ised perception of true love as being all-consuming and immersed with pain, suffering and heartache.

Yet, there came a point for both of us (after experiencing a crushing break-up one too many times), when we decided that this obsessive and addictive form of love was simply too painful and exhausting to fight for any longer.

There had to be a different way.

And – it turned out – there was. It began by taking a very honest look at our own patterns in relationships. It was probably no coincidence that we kept being drawn to the same type of man that, for whatever reason, could never give us the love we so badly craved.

We realised that we had hopped from destructive relationship to destructive relationship, desperately looking for what was missing from within us – namely, a sense of self-worth and self-love.

It became apparent that the only way that we could ever hope to find a healthy loving relationship in the future, was to first develop one with ourselves.

From the murky depths of heartbreak, we began to focus all the energy that we had once used to obsess over relationships that were doomed from the start, into obsessively learning to love and respect ourselves wholeheartedly instead.

After all, we had been more than willing to become fully addicted to our previous love interests – knowing full well it would only end in pain, so why not permit ourselves to become equally addicted to our own healing, safe in the knowledge that it could only be beneficial to our lives? Without that other person to fix on, something needed to fill the empty void – it may as well have been ourselves.

After what we later dubbed our ‘summer of self-love’, whenever new love interests turned up on the scene (as they always do just as things are finally going well), we were not thrown off course by them as we always had been before. Our new-found self-worth was too precious a thing to throw away for what we used to sweepingly (and somewhat naively) refer to as love.

We took our time, assessed whether these potential suitors would benefit or hinder our lives, and only chose to commit when we felt sure these men valued us as much as we now valued ourselves.

The result of our new perspective on love?

Well, one of us recently got married to a wonderful man, and the other is choosing to focus purely on her relationship with herself for the time being, and it feels great.

After seeing the huge benefits of examining and working on our own love lives, we felt called to share what we had learned with others out there struggling in romance.

If you’d like to learn the 3 step process we went through ourselves to turn our heartbreak into the best thing that’s ever happened to us, head over to heart-rehab.com – we’re sure you won’t regret it.

Biggest love,

Persia & Joey

Founders of addictivedaughter.com

Our Natural Beauty Favourites | Fitspo: Madeleine Shaw

 

FITSPO: Anjhe Mules, founder of Lucas Hugh

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 What does your typical day look like?

Up at 6 am, work out between 6.45-7.45. I Skype my sisters in New Zealand or Australia often as I have breakfast and go to the office. I am usually at LH HQ at 8.30 and responding to emails. By 9am when the team arrives the day gets very busy.

Most of my day is adding input to all departments: marketing, sales, web, distribution, PR and design and production.

I have lunch at my desk or sometimes a lunch meeting at a restaurant. When I am designing often I work from home to get some quiet space. I usually finish at 6.30/ 7 and either my husband or I cook. He is gluten and dairy intolerant and has since become a very good, healthy cook. I don’t enjoy TV and often have a bath to try to switch off, or listen to an audio book. I am usually asleep by 10.

What do you have for breakfast?

Kiwifruit and a very weak latte followed by either gluten-free muesli with almond milk, a shake, or sometimes eggs and avocado.

How do you sweat? 

 I usually work out 4-5 days a week and every day of the week is different. I rotate between these:

-Personal training session with Dalton Wong

-Heartcore Reformer Pilates class

-Free weights or mat work at Equinox or Virgin Active

-Run or a walk in Hyde Park

-Helle Hammonds session at Gym Class

-Barry’s Bootcamp

-BarreCore Class

 Your most treasured fit kit item?

 I love the Lucas Hugh Core Cross Back Tank with built in sports bra. I have them in all colours and they go with my massive variety of Lucas Hugh leggings, perfect for the gym and classes because it’s an all in one with a flattering neck shape.

What does your workspace look like?

The whole office is very minimal: white desks and walls and skylights. We only really moved in to our larger space this year and are yet to add the Lucas Hugh detail. I have my own office. I have a lot of magazines and books stacked and collection plans and yearly planners on the walls. I have a big white desk with healing crystals by my over-sized Apple computer to try and balance the energy. It’s covered in sketchbooks, my diary, Frends headset, iPhone and water bottle.

What inspired you to start Lucas Hugh?

I was designing swimwear for 15 years before launching Lucas Hugh. It felt like a very natural progression to move into activewear – working with similar fabrics and body forming fits. I have always been a very active person and really felt there was something missing from the market when I started working on the brand in 2007.

The idea for LUCAS HUGH came when I was on holiday and I got locked out of my hotel room after working out at the gym. I had to go to the reception to get a new key in my gym clothes and thought; why is there no beautiful, technical activewear you can walk around in and still feel smart?

 Why did you call your brand Lucas Hugh?

LUCAS HUGH is named after my two grandfathers. Lucas – my New Zealand Grandfather was really into fitness, and my British Grandfather was a thinker. To me they represent mind and body.

 Where is your favourite place in London to grab supper?

 Electric House.

 And your go-to juice bar?

 I usually order juice delivery from Radiance or Plenish.

 What is your favourite workout track?

 It changes all the time. Currently I am listening to: Firefly by Mura Masa ft Nao.

 What book are you currently reading?

Syd Mead, Sentury II. I listen to a lot of audio books or podcasts. I am currently listening to HBR IdeaCast.

 Favourite place to escape to?

 New Zealand or Capetown.

 What’s the best advice you have ever been given?

 If you are going to achieve excellence in anything you need to focus on improving your own personal best.

What trend do you see coming next in activewear?

I can’t comment on the market or other brands but for Lucas Hugh’s SS16 Collection it’s full of bright colour blocks. The collection is called Electric Feel, named after the song, but also the print is like a lightening bolt. The colours are Azure, Magento and Orange with contrasting aqua blue details. It’s really fun and energetic. There are also some really good ‘to and from’ pieces like our fleece poncho, which I am sure I will live in.

What’s next for the brand?

We are re-launching our international online store early next year, with online exclusives including accessories: bags, caps and ultimately shoes.

FITSPO: Kayla Itsines | Faya Of Fitness On Toast

 

If You Only Do One Thing This Week… Workout With A buddy!

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Here at Hip & Healthy we’re all about finding ways to ensure we’re living our most active lives, and whilst sometimes there’s nothing’s better than a solo yoga session on a Saturday morning or an evening run after work to clear our heads – when it comes to keeping it consistent, there’s no better individual to hold us accountable than a buddy! Here’s why…

Motivation 

When we’re stuck on an important decision or lacking in will power, we find that turning to our friends for guidance is the best way to get our thoughts together and fill us with a newfound sense of determination to pursue what we know deep down is best for us. Whether it’s dealing with a nasty breakup, or in this case getting our sweat on – you should always be able to count on your bestie to motivate you into achieving whatever you set out to do.

Accountability

Whilst it’s easy to cancel a Pilates class or call in sick to a personal training session, one person that isn’t so hard to fool is your bestie – especially if it’s her you were out with the night before! Having a friend to hold you accountable is a surefire way to keep you on the right track, and you’ll also feel a sense of satisfaction knowing that you too have helped your workout partner-in-crime stick to her fitness goals.

Mixing it up

If you’re yet to try one of the many fitness classes that require a partner to participate in – then this should be more than enough to get you buddying up! From obstacle courses to boxing, if your new to fitness or bored of your usual routine, partnered sports is a great way to get excited about moving your body in a new and exciting way.

Make new friends

If you’re friends aren’t as in to fitness as you are – do not fret! By starting out solo and attending group fitness sessions or spending time at the gym, you’ll be sure to make new friends who share your passion for working out. To get started, reach out to people you meet in a fitness class or at yoga and suggest you team up once a week and train together! We think it’s all the more satisfying to share fitness successes and achievements with another person – especially when they can see the progress you’ve made over your time together.

Words by Zsa Zsa Vella

Take Your Summer Sweat Outdoors|FITSPO: Kayla Itsines

 

The Be Fit & Healthy Birthday Bash with Ellidore Lifestyle

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Words by Sadie Reid 

I can’t remember the last time I woke up from a birthday weekend not feeling like I needed to go on a serious health kick. This time however, was different. This time I was turning 30 and I vowed to make my birthday bash the health kick instead.

Having just had a baby, pampering isn’t high up on my list these days of things to do and it is amazing how much I miss small things like getting my eyebrows done or going to the gym – it’s those little things that make us all feel so much better in life. I even went through a stage where I found it hard to find the time to just brush my teeth (let’s not go there – my dentist still hasn’t forgiven me). So when my husband asked me what I wanted to do this year I declared – get hip & healthy again. So that’s exactly what I set out to do… Only problem was I had been so out of the loop these past few months that I needed to call in the experts to help with my wellness transformation, and they came in the form of Ellidore Lifestyle. From London’s top trainers, to having the inside track on the best juice cleanse companies, Ellidore has assisted the rich and famous in providing unrivalled access to London’s most exclusive health, beauty and wellbeing products and services. And so they set out to create me the best 30th I could have ever hoped for – swapping champagne for green juices and night club raving for yoga sessions in the sun (ok – you got me – I was never much of a raver but you get my drift…) – I can safely say that I entered my thirties a calmer, cooler version of myself.

First, I was sent their top eyebrow therapist, Auna, who tends to the bushy eyebrows of Chelsea & Kensington royalty in their homes. She was amazingly skilful and lethal too as now I can’t have anyone else do my eyebrows. Then it was on to a pedicure delivered by Perfect 10 – one of my faves in the beauty business. A personalised iPod arrived in the post inspiring me to go on a run.

Ellidore also suggested that I spent a day at Limewood Hotel in their spa, which I readily agreed to. One of my favourite places in the world, Limewood is one of the only hotels I know outside of London that has a completely raw food restaurant (note to reader: the raw chocolate rocky road is out of this world). It also happens to provide some of the best treatments too. First, I indulged in a Pai Facial – as relaxing as it is effective – I emerged glowing, my skin looking already younger, plumper and smoother. After spending some time in their outdoor hot tub it was time for my massage. My therapist was careful to focus on easing out any aches and pains that may have been caused over the past few months – of which I had many. Needless to say I swiftly fell asleep and woke up annoyed with myself that I had missed such a wonderful hour but at the same time I felt instantly rejuvenated for it. I left lighter and literally floated my way back home. Investing in myself for my 30th proved to be the best thing I could have done. Visit www.ellidore-lifestyle.com

Stillness In The City: A Taster Menu Of Free Guided Meditation & Mindfulness Links

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When the current zeitgeist for self improvement is getting too much, the Om resonating from the new Bikram studio on the corner making your hackles rise and your signature scrawled proudly on the petition against the raw food café that replaced your local Chicken Cottage; this is a glimpse at what there is on offer in the world of mindfulness and meditation that hopefully will save the eye-roll.

Even if you’re a seasoned city slicker or spend all your time in one nook of it – you’re never far from a siren, a billboard or a disturbing news headline. We need to create space in our lives for stillness, for reflection but a lot of us rarely find the time and the balance between stimuli and inner calm.  How we like to think of it at H&H is that it’s only a few minutes of your time a day, instead of reading about someone else’s life in the Metro or on social media, take a moment to focus on you and yours.

It’s exhausting living near the edge of an outburst, with your emotions just below the boil. Mindfulness, which can be learned through meditation, helps maintain your emotions and reactions at a level where awareness and compassion are powerful enough to act as the antacid to your fiery belly of frustration.

It’s a journey that should last your whole life and the first steps can be quite daunting, spending time with your own thoughts, or indeed trying not to have any at all. Finding this head space just for a few minutes each day has been proven to help ease stress, anxiety, headaches, improve concentration – the list is long and the literature vast. What everyone does agree on is that there is no harm in stillness, in silence.

If you’re a yogi, you will know that the most important part of a yoga session is Savasana. So if you can give me your full attention, silence your Whatsapp whistle and your 67 Facebook notifications because H&H is going to give you some self-help SWAG..

If you’re a beginner we hope you find something that resonates with you and if we’re preaching to the converted maybe a new source will open up to further your experience. Nam’gonna go mediate.

Deepak Chopra is acknowledged as one of the masters of Eastern philosophy in the Western world and founded the Chopra Center for Wellbeing. He regularly partners up with, the queen of everything (and all the rest) Oprah Winfrey, to create free content for those investigating self-improvement. The website is full of free resources. .

UCLA have a department dedicated to the practice and research of mindfulness. There are videos and audio files that allow you to practice on your own at an introductory level and an option for online classes if you wish to deepen your practice.

The Free Mindfulness Project was set up for the mindfulness community to share their resources, leading to a varied collection of guided mediation links, advice and exercises. We love the 4 minute body scan to get you grounded and observe your inner experience.

TED.com is such a great resource and with so many amazing talks to get inspired you can spend hours trawling through the many fascinating topics and speakers but for now let Pico Iyer and Andy Puddicombe motivate you to do nothing.

Words by Kristina Ducker

@duckerkristina

Meditation For Sport | Meditation For Beginners

Naturally Sassy’s Strawberry & Coconut Ice-Lollies

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I know ice-lollies are a very summery treat, but I love these babies all year round. They’re a real saviour when it comes to satisfying those sweet cravings, as I can make lots and keep them in the freezer forever! I love using other fruit in them, but this particular combination is my favourite.

Ingredients

Makes 8 Ice Lollies

  • 300ml (11⁄4 cups) tinned full-fat coconut milk
  • 1 banana, peeled
  • 4 Medjool dates, pitted and chopped
  • 100g (1 cup) strawberries, hulled

Method

Place the creamy part of the coconut milk (leaving any watery liquid in the tin) in a blender with the banana and dates and blend until smooth.

Pour half the mixture into a jug, add the strawberries to the mixture left in the blender and blend again until smooth.

Pour the strawberry mixture into the ice-lolly moulds and then the remaining coconut mixture on top. Put in the freezer for a couple hours to set.

Switch it up

Strawberries are my favourite in these ice-lollies, but any sharp-tasting fruit works well: pomegranate seeds, blackberries, blueberries, raspberries – the options are endless! 

Words & Recipe taken from the Naturally Sassy Cookbook by Saskia Gregson-Williams

Get The Recipe: Buckwheat & Coconut Crepes | Healthy Bakewell Tarts

 

FITSPIRATION – Faya Nilsson of Fitness On Toast!

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You were born in Sweden, what prompted you to move to London?

I’m actually half-Swedish, half-English, so I’ve been fluidly switching between the countries at different points in my life. I’ve always had an affinity for London’s energy and buzz, so when I moved here permanently around 4 years ago, it felt totally comfortable!

Would you say Sweden is in sync with the whole healthy lifestyle attitude?
Completely! In many ways, it’s leading the charge. By virtue of its coastal landscape, fish is a staple part of the diet, which means that people grow up on a diet of lean proteins and healthy fats. It’s such an outdoorsy culture as well, so exercise is entrenched. Sailing, riding, running, ice hockey, skiing… all of these are really typical Swedish sporting activities.

What inspired you to start your (amazing!) blog, Fitness On Toast?
Thank you so much! FitnessOnToast.com was my way of keeping clients in touch with my thoughts about exercises, healthy recipes and fitness looks. I felt that the hour we had together just wasn’t enough time to get everything across – the fitness part takes precedence, but often it’s hard to communicate everything you’d like, so I set up Fitness On Toast to do the rest! Also, as I mentioned, I grew up in Sweden, where blogging has been a totally legitimate career path for years, so it was already a concept that I was comfortable with.

What do you enjoy most about being a fitness blogger?
Though it may sound hugely cheesy, one of the best parts is when you get an email from somebody telling you that one of your posts made a difference to them, or inspired them to try something new and healthy. When that first happened, I suddenly got how awesome it felt to be able to share my passion with other like-minded people. It also gives you an early insight into the most cutting edge trends in my industry, and exposure to some fascinating people; I’m on a roll with meeting British ‘Olympic Gold Medalists’, which works wonders for the motivation!

Do you have any healthy eating habits that you like to stick to?
A diet rich in lean proteins, fruit & vegetables and healthy fats, with the occasional treats to keep myself in check. I try to eliminate processed, artificial foods, and stick to fresh, organic (where possible) produce. To me, that’s a clean and sustainable diet which will see the body well looked after over time.

You’re up early to go to the gym, what’s your go to breakfast?
I’m up at 05:30 most days to train clients, and rising at that ungodly hour never gets easier, regardless of what time you go to bed the night before! Food-wise, my body’s found that a healthy bowl of my ‘Uber Muesli’ is the best source of sustainable and natural energy for the workout ahead. A nice cup of caffeine-rich matcha green tea helps too for a bit of a kick! Or I might have some smoked salmon, salad and quinoa. I personally like a bit of variation and that’s something my blog majors in; healthy recipes shouldn’t mean ‘groundhog’ or ‘boring’ as there are so many nutritious, satisfying AND delicious recipes to be discovered!

Can you name your top 3 exercises for a toned booty? 
That’d be squats, jumping lunges and deadlifts – the holy trinity of booty exercises!

What does your fitness regime look like at the moment? 
Currently, I weight-train 4 times a week, do Bikram yoga at least once a week and I’ve just gotten back into Pilates again. Thanks to my efforts on the blog, I tend to do alot of 1-off sessions to trial various different systems and concepts, so that’s all adds to the experience!

You’re having a girly dinner party, what would you cook? 
My favourite way of eating is to pick and choose as you like. So for example, I’d lay out a variety of dishes such as a colourful salad (rocket, pomegranate, nuts, seeds, goats cheese etc), a plate of artichokes, some grilled fish, some baked sweet potatoes etc. That way people don’t feel they need to eat an entire plate of something they may not like, and they can have as much or as little as they fancy. Hopefully it would be more rather than less!

Do you have a quote or mantra you like to live by? 
‘The sooner you start the sooner you’ll feel and see a change’. Over the course of the last year or so I’ve begun to realise that you just have to pursue every opportunity that you’re offered, whatever that may be; if ‘it’ feels right to you, don’t let anyone or anything stop you pursuing your dreams. ‘Do whatever makes you happy’ is something I’m very much aligned to!

Where would be your perfect holiday destination? 
I LOVE travelling, so it would be a new and exciting destination which offers a combination of relaxation and adventure. Some sort of adventure-relaxation hybrid holiday then! My recent blog trip to Morocco was a great example of exactly that, with hiking, swimming, relaxing walks, biking etc. You can see all my travels on the blog, here.

What are some great ways to stay active on a beach holiday? 
Walk everywhere if you can (I think that’s the best way to get a feel for a new place anyway), find out what local people do and sign up, for example, to some horse riding, hiking, canoeing or whatever may be on offer. A beach can be a stunning backdrop for a morning or evening run, when it’s not too hot, when the sun’s locked to the horizon for a while; whilst a 5k on a treadmill can be drab and tedious, the same distance along the coastline is invigorating and quite stunning.

What are your travel essentials that you never leave home without? 
My camera, a good book, music and a sketch book (for a bit of a doodle). Sunglasses and a passport are the only other companions required!

How do you like to relax and wind down after a long day? 
I like nothing more than a long hot bath, a mug of tea and an early night’s sleep to unwind properly!

If you could workout in anything from our Online Activewear Store, what would you wear?
I love trying out new fitness fashion brands, and love to mix it up, from wacky prints to elegant lines. Striders Edge is a bit of a fave of mine – I encountered them about 6 months ago, and have really loved working out in their stuff recently, for the tailored look and sumptuous fabrics. But you’ve got a great eclectic mix on the site, which is very dangerous for a shopping spree!

Faya is currently an ambassador for Steens Manuka Honey.

The 10 Minute Workout To Ease Lower Back Pain

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If you’re desk-bound most of the day, chances are you’ve experienced lower back pain. Check out these simple exercises to help ease discomfort in this area and enhance your workday. You can even do some of them right at your desk!

*Please remember, this article doesn’t address all low back pain conditions, and always see a good Physiotherapist in conjunction with this advice.

Sitting and Our Spines

Our spines aren’t designed for a sedentary lifestyle, so sitting at a desk all day plays havoc on our lower backs, particularly when we have bad posture (which we can all be guilty of at 3pm!) Long periods of sitting puts pressure on the lumbar spine when unsupported and tightens the hip muscles, pulling the pelvis into a forward position, increasing the arch of the lower back and causing it to sway. A sway back is a vulnerable position for our spines, and causes pain that can become unbearable after a long day at a desk.

Instead of reaching for the painkillers, try this simple workout to ease your low back pain:

Cat Stretch to get Your Spine Moving 

  1. On your hands and knees, gently arch your back all the way up to the sky like a cat as you breathe in.
  2. Breathe out as you lower your spine, drawing your tummy toward the mat.
  3. Breathe in again as you arch back up (and repeat 8 times)

Restore Rotation

Sitting at a desk doesn’t allow for any rotation through the spine, our desk chairs do all the spinning for us!

  1. Sitting in your chair, cross your arms across your chest
  2. Breathe in, then exhale rapidly three times, rotating to the right, twisting further with each exhale.
  3. Breathe in to face straight ahead again
  4. Breathe out with three quick exhales as you rotate left.
  5. Repeat three times on each side.

You’ll find you’ll be able to rotate further each time. If you feel any pain in your lower back, don’t rotate as far.

Stretch your hips at your desk

If you’re absolutely starved for time and can’t leave your desk, try these hip stretches:

At-Desk Glute Stretch:

While you’re sitting, bring your right ankle up to rest on your left knee.

  1. With a straight back, gently lean forward, placing gentle pressure from your right forearm onto your right knee, gently easing it toward the floor.
  2. Hold as you count to thirty, or sing a verse of your favourite song.
  3. Gently let go and repeat on the left.

At-Desk Hip Flexor Stretch: 

  1. Standing up tall, place the shin of your right leg on your desk chair, making sure you left foot is straight.
  2. Bend your left knee into a lunge position, rolling your right leg back on your chair if needed.
  3. Hold as you count to thirty, or sing a verse of your favourite song.
  4. Gently let go and repeat on the left.

Spinal Massage & Child’s Pose

Lying on your back, bring your knees to your chest and gently rock side to side. This helps to release the erector spinae muscles that run parallel to the spine.

Next, on your hands and knees, gently rock back until you’re sitting on your heels, and stretch your arms forward for a real spine stretch into child’s pose. Rest here for a few breaths. If it’s more comfortable, place your hands down by your side instead of stretching them out in front.

Restore mobility with a spinal roll down

You’re nearly there! You’ve released muscle groups, restored rotation to your vertebrae, and now you need to help restore spinal mobility.

  1. Stand up tall and breathe in
  2. Breathe out as you gently tuck your chin to your chest and roll all the way down to the floor.
  3. Let your arms go floppy and your head hang.
  4. Breathe in at the bottom, and breathe out as you roll all the way up to the top, thinking of stacking your vertebrae, one on top of the other.
  5. You can repeat this roll-down a few times until you feel ready to sit back down.

Stretching and movement may help ease your back pain during the 3pm slump, but it won’t prevent it from creeping back the next day; but core strength will. By having a strong core, your lower back is protected by a sling of muscles that holds your vertebral column strong. See your Pilates-trained Physio to learn how to activate your core properly to help ease your low back pain for good, or head to your nearest Pilates class. Good luck!

Words by Caitlin Reid 

WHY YOU NEED TO GO TO PREHAB | FITSPIRATION

Avocado Berry Smoothie

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This smoothie is the perfect combination of sweet from the antioxidant packed berries and creamy from the skin loving avocado. So healthy and brilliantly quick to make, there is no reason to let the morning rush defeat you! For best results, we blend ours up in our Nutribullet*.

Top Tip: For a bit of crunch, we like to top this smoothie up with a sprinkle of Bee Pollen, Chia seeds, Hemp seeds or our favourite muesli or granola.

Serves 1-2

Ingredients:

  • 1/2 avocoado
  • 1/2 frozen banana
  • 1 cup blueberries
  • 1/2 cup pomegranate
  • 1/2 cup ice
  • 1/2-1 cup cold water/ dairy free milk of choice

Add to Nutribullet and blend until smooth!

*Ideal World are giving you the chance to get your hands on a fantastic Nutribullet Bundle this weekend! Click here to find out more and go into the draw to win. Good luck!  

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GET THE RECIPE: Mini Strawberry Cheesecakes 

The Supermom Debate: Can We Have It All?

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I was recently featured in local Hong Kong magazine, The List, as a “supermom.” Today, trying to keep on top of a business from some 10,000 kilometers and multiple time zones away, manage a household for the summer and stay “present” with my family — all at once — I couldn’t help but laugh. Super what?

I just got pulled off an evening conference call by my two-year-old tugging at me for a glass of milk. On my way to the kitchen I cringed at the sight of two-day-old laundry before being met by the dirty dishes piled up in the sink. It was 7:00pm and there was still a mountain of work for me to do. In that moment, I definitely felt lacking in super power qualities.

Supermom? There’s No Such Thing

Let’s start off with getting one thing clear: There is no such thing as a “supermom” or a “superwoman.” Because here’s what the term implies: You have happy, perfectly mannered kids; you manage to look glamorous, all the time, even with kids food on your blouse; you’ve lost all your baby weight and your butt looks fab in yoga pants; you have home-cooked meals on the table by 6:00pm; you never yell or explode; you are great at your job and have an incredible career; your house is spotless andyou perfectly ‘balance’ your work and home life.

Impossible, right? The reality is that there is no such thing as a supermom because in the end something always gets sacrificed. This does not mean that we can’t dream big and strive to achieve greatness. It just means we don’t have to be perfect at everything, all the time, in all areas of our lives.

There is no such thing as a superwoman because in the end something always gets sacrificed
Or what? You risk falling apart — mentally, physically or emotionally. Your stress hormone levels skyrocket. In your quest to be the best mom, wife, employee or business owner, you forget to be the best person to the one person that really matters: you.

You Can Have It All – Just Not At The Same Time

As Arianna Huffington so aptly shares: “I believe that you can have it all — just not all at the same time.” It’s not about having super powers, but finding a super balance. One that is all your own. Where do you find it? In your values, your priorities and your goals. Because balance doesn’t mean juggling things perfectly, but prioritizing what matters in any given moment. For me, this meant putting work on the back burner that evening when my son wailed at me for milk (read: attention) and prioritizing my motherhood role. It meant that during my childbearing years I chose to wait on achieving higher career aspirations. I just couldn’t do them all at once, can you?

And when we return to the workforce as working women, as Huffington puts it below, we need to learn how to both lean in and lean out. “The way I put it is that we have to learn how to ‘lean in’ (overcoming our own fears, taking a stand and putting ourselves forward) but at the same time we have to learn how to ‘lean back’ (unplug, re-charge and return to our jobs, careers and our family renewed).”

And remember — if you’ve taken on too much it’s OK to ask for help. Even Sheryl Sandberg, founder of the Lean In movement and author of Lean In: Women, Work, and the Will to Lead confesses that our ability to thrive at work depends on having help and support at home.

Identify The Most Important, Not Always The Most Urgent 

Remember: Multitasking doesn’t work and it may create more damage than good. Instead of trying to do it all, all at once and all the time, focus on the things that are most important at any given moment and do the rest later. In his book, To Heal a Fractured World Rabbi Jonathan Sachs speaks of the important distinction between what is urgent and what is important. When we lack big picture perspective because we are so busy chasing urgent projects, we forget to prioritize the things that really matter.

If it’s hard for you to gain perspective on your big picture priorities right now, try getting out of your ordinary routine for a few days or spending some time outdoors and in your ‘zone’ contemplating your life. Meditate, write and speak to your loved ones.

Stay focused on your priorities and create a life that you brings you fulfillment and that you’ll look back on one day and be proud of achieving.

I don’t profess to be in any position to give advice on finding a solution to the inner mayhem that we as women face, but one thing is certain: Our thoughts create our destiny. How we think about our life is largely the way it plays out.

Get clear and realistic about what you can accomplish; stay focused on your priorities and create a life of excellence that you brings you fulfillment; one that you’ll look back on one day and be proud of achieving. More than anything, this will make you seem like a true supermom in the eyes of your children.

Words by Nealy Ficher 

Image Audrey Hall

YUMMY MUMMY FITNESS | NEW MUMS BEAUTY CUPBOARD ESSENTIALS