Join me Monday and Wednesdays 8am for 6 weeks
Spring into shape for Easter
20 Minute High Intensity Interval Training
No equipment needed
Full body Workouts
Time effective, fat burning.
£5 per session or £40 for 6 weeks (12 sessions £3)
BACS
AC: 60437267 Sort Code: 04-00-04
Thank you to Rachel McGuiness for the chat, talking Virtual Retreats
Employers have a responsibility to manage your workforce’s wellness and mental health during the lock down period and beyond.
Support your staff virtually during coronavirus DBC Health offer Wellbeing and emotional health; tips for working on personal resilience, and guidance to what employers should look out for when spotting mental health struggles, tips on keeping in touch with employees, boosting morale and ensuring health is prioritised.
Sandy@dbchealthretreat.com
#employeeengagement #employeewellness #mentalhealth #successwithsandy #dbchealthretreat #womenwarriorsnetwork
SPONDYLO – Greek for spine
OSIS – Pathological condition
•Pathological is something caused by a physical or mental disease
Normal spine has spongy bits in between the discs
Spondy – Discs are abnormal, all dried out – which makes them bulge out, causing nerve pain
Spodylosis also known as Spinal osteoarthritis
Rehabilitation Pilates
Pilates Reformer and Mat
CAUSES
• Age, wear and tear of spinal ligaments and bones
• Weakened and degenerated intervertebral discs
• Spinal cord injury
• Genetic
The most common area affected is that of the lumbar spine and cervical spine.
SYMPTOMS
• Back and neck pain due to nerve compression
• Inflammation
• Numbness and tingling of arms and legs
• Muscle spasms
• Sciatica (low back pain extending down the leg)
DIAGNOSIS
• Your doctor will diagnose spondylosis after reviewing your medical history and performing a physical examination.
• Additional diagnostic tests for spondylosis may be ordered, including
• X-rays MRI CT Scan a study to measure electrical activity of the nerve
TREATMENT
• Depends on the severity of symptoms.
• Medications. - anti-inflammatory, muscle relaxants, anti-depressants and topical applications for relieving your neck and back pain.
• Self-care. Pilates
• Heat and/or ice therapy to lessen the pain.
EXERCISES
Spondylosis is a degenerative process and as such, there is no available treatment for the complete reversal of the condition.
Treatment is aimed at providing relief from the symptoms,
preventing permanent nerve injury and to enable the patient to perform routine daily activities.
• Pilates Your therapist (me) will teach you exercises to strengthen your back and stomach muscles.
Regular walking will also help in relieving chronic back pain.
• Acupuncture
• Chiropractic spinal manipulations
• steroid injection
• Surgery
PILATES BENEFITS
The best reward for me as a Pilates instructor is helping people function again by gaining strength, flexibility and mobility, enabling the body to function within its’ limits without injury.
• Beyond the obvious stabilizing capabilities that Pilates inaugurates, it lengthens your muscles and fascia without creating much instability.
• Teaches full body integration, careful, significant spinal movements in the postural muscles.
• .Pilates movement has such healing qualities, it embodies everything you need to create and maintain uniform development of the muscles, to support your bones
• Pilates is an excellent low-impact exercise for rehabilitation patients that can be programmed to focus on spinal mobility, muscle strengthening, and flexibility, as well as focused directional breathing to promote ribcage mobility.
6 Min Chest Exercises Sandy
6 Exercises - 30 Secs Repeat
1️⃣ Lateral Flye
2️⃣ Frontal Flye
3️⃣ Pec Dec
4️⃣ Flye
5️⃣ Chest Press
6️⃣ Chest Press Twist
Full version
https://youtu.be/yW6yefogyo4
#successwithsandy #sundayvibes #chestworkout #pecdeck #dumbellworkout #6minworkout #fitatforty
Random Acts of Kindness can brighten someone’s day and make our world a better place.
💜 Be Present - Make the effort and visit friends and family. I love my family and friends so much, and try to make the effort on a regular basis.
💜. Wrap someone in a hug- We all love that feeling of someone’s arms around us, to show that you care, or a kind gesture to show you appreciate someone, or simply smile at someone.
💜. Send Peace - to those suffering in war torn countries, especially this time of year. It breaks my heart to think about these innocent families, suffering daily.
💜 Donate food - to the homeless and poor. Supermarkets usually have a box to donate food, and remember not all homeless people are on drugs or alcoholics.
Don’t forget to look after your own health and well-being. Eat well and exercise!
#wellness #peace #fitnessmotivation #howto #investinyourself #foodbank #thanksgiving #helpothers #loveeachother
Healthy Delicious Breakfast Toasts • Apple & Nut Butter • Poached Egg & Spinach • Scrambled Egg & Asparagus • Sautéed Banana, Chia & Nut Butter • Roast Pepper & Feta • Banana & Cacao Nibs • Nut Butter & Chia • Avocado & Pepper’s • Mushroom and Avocado Jan Health Retreat
I am very passionate about Pilates and the numerous benefits.
6 Principles of Pilates
Centring
Concentration,
Control,
Precision
Breath,
Flow
Body conditioning is an exercise system of controlled and systematic movements coupled with focused breathing patterns engaging your body, mind and spirit.
The health benefits of Pilates include: improved flexibility. increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the 'core muscles' of your body) It Eases Back Pain and helps prevent Injuries.
34 Classic Contrology Matwork Exercises, original Pilates poses developed by Joseph Pilates.
THE ROLL UP
THE HUNDRED
THE ROLL OVER WITH LEGS SPREAD (BOTH WAYS)
THE ONE LEG CIRCLE (BOTH WAYS)
ROLLING BACK
THE ONE LEG STRETCH
THE DOUBLE LEG STRETCH
THE SPINE STRETCH
ROCKER WITH OPEN LEGS
THE CORK-SCREW
THE SAW
THE SWAN-DIVE
THE ONE LEG KICK
THE DOUBLE KICK
THE NECK PULL
THE SCISSORS
THE BICYCLE
THE SHOULDER BRIDGE
THE SPINE TWIST
THE JACK KNIFE
THE SIDE KICK
THE TEASER
THE HIP TWIST WITH STRETCHED ARMS
SWIMMING
THE LEG-PULL - FRONT
THE LEG-PULL
THE SIDE KICK KNEELING
THE SIDE BEND
THE BOOMERANG
THE SEAL
THE CRAB
THE ROCKING
THE CONTROL BALANCE
THE PUSH UP
Watch out for full demonstrations of the 34 exercises.
DIET - Get more antioxidants. Your body builds up free radicals over time, and these free radicals can speed up the ageing process. Antioxidants battle these free radicals, though, keeping them in check and even reversing some signs of ageing in the process.
Good sources of antioxidants include berries and other colorful fruit, nuts, dark chocolate, fruit juice, cooked vegetables, and beans.
LIMIT SUGAR - Excess sugar in the body can cause the body to undergo a process called glycation. This process can damage the collagen in your skin. When this happens, your skin becomes less elastic and wrinkles can form more easily.
LIMIT ALCOHOL. A glass of wine every few days should not do too much damage, but consuming alcohol in excess can cause multiple health problems.
INCLUDE HEALTHIER FOODS - In addition to those foods already mentioned, stock up on foods that can provide you with vitamins and minerals your body needs to repair aged, damaged skin.
Eat more zinc-rich oysters. Zinc repairs damaged skin.
Olive oil and avocados contain good fats that can prevent further wrinkling.
Water-based produce, like watermelon and cucumbers, keep the skin hydrated.
Guava is packed with vitamin C and can help restore collagen levels.
Sweet potatoes contain beta-carotene, which can fight against dry skin and improve your cell-turnover rate.
Women should also eat more legumes, soy, red clover tea, and ground flaxseeds. All of these are good sources of phytoestrogens, which can fight against drooping skin.
Eat less white rice and white bread, substitute brown rice and whole grain bread.
FIBRE PROVIDER
Your metabolism slows around age 40, eating fewer calories can boost health. But you should also make sure you get adequate fibre and fluids.
"We want to make sure the calories that are decreasing come from things like sweets, but we keep those high-fibre foods in the diet, and we also make sure we meet our fluid needs. Ensure our daily eating plan is packed full of nutrient-dense food, like lean protein, fruits and vegetables and low-fat dairy and whole grains.
Optimise your Fitness after 40
Your lifestyle can be instrumental in slowing down (or speeding up) the hands of time.
Aging is more of a mindset than something that's set in stone.
Workout Smarter Not Harder
You are never too old to get fit and boost your health
Reduce fat, build lean muscle and dominate the second half of your life
