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Power of the Pose: Squats

These pop up in a variety of classes from Yoga (as chair pose) through to Barre, and for good reason. A powerful low impact exercise, squats will work deeply into the glutes, quads and core primarily. Start with feet hip width apart and feet parallel. As you lower, stick your bottom back, keeping the spine straight and knees inline with the feet. Engage the core, open through the chest and come as low as you comfortably can....

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How To Recognise Your Body’s Hunger Signals

One reason that many of us are not at the best weight for our body is because, somewhere along the line, we stopped listening to our body signals that naturally tell us when we're hungry and when we're full. The signals are still there, but we're out of practice when it comes to paying attention to them. Learning to recognise those signals again can help you get to your best weight and stay there. The...

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Power of the Pose: Bridge Pose

You've probably experienced variations of this pose in Yoga or Pilates classes. While known as a beautiful heart opener, what investigate a few more of the benefits. (1) Strengthens the lower body: Your hamstrings, glutes and adductor muscles will all strengthen as you draw the knees in together while pressing the hips up to the ceiling. Hold the pose, taking a rest and rolling the spine to the floor if you tire. (2) Opens the hips: The...

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Building your Immunity

Your Immune System Marches On Its Stomach. Like any fighting force, the immune system marches on its stomach. It needs good, regular nutrition to stay strong if it is to offer protection from seasonal illness like the flu and other nasty sniffles that circulate through late autumn, winter and early spring. If you are restricting your food intake, don’t eat the recommended 5+ vegetables per day then you could have lower levels of the key nutrients your...

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Delicious Breakfast Crumble

INGREDIENTS Stewed Fruit 1 kg apples, cut into small chunks (I love to use pink lady or golden delicious) Generous splash of water 1 tsp. vanilla extract 2 tsp. - 1 tbsp. ground cinnamon Crumble 1 cup rolled oats ½ cup desiccated or shredded coconut ½ cup almond meal ½ cup walnuts, roughly chopped ½ cup almonds, flaked almonds 1 tsp. ground cinnamon 1 tsp. vanilla extract 2 tablespoons organic maple syrup 3 – 4 tablespoons coconut oil or butter, melted Serves 8-10 portions METHOD Stewed Fruit Wash the apples and cut into wedges...

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Do you struggle with breakfast?

Many people struggle with breakfast and it's very easy to fall into the habit of consuming a processed cereal or piece of toast with a topping for breakfast; it's quick and easy. However by spending just 10 minutes more on your breakfast you can add a lot more variety to your dietary pattern which will benefit your overall health significantly due to the greater mix of macro and micro-nutrients that will be provided to your...

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The Importance of Hydration

When the weather cools down our water consumption can drop as low as the temperatures. To maintain good health, ensure water stays part of your everyday routine. Hydration Habits * Keep a bottle on your desk or in the car * Have a glass of water upon waking to re-hydrate the body * Add a squirt of lemon or lime juice to add a zesty change * Set a reminder on your phone * Swap caffeine and soft drinks for winter warming...

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Healthier Beef Stroganoff

Ingredients 4 tbsp. olive oil 600g sirloin steak, cut into thin strips salt and pepper 1 onion, finely chopped 2 garlic cloves, finely chopped or minced 300g swiss mushrooms, finely sliced ½ cup white wine 1 ½ cup natural beef stock 1 tbsp. cornflour 1 tbsp. Worcestershire sauce 2 tsp. Dijon mustard ¼ cup Greek yoghurt 3 cups baby spinach Parsley, roughly chopped (to serve) Serve with ½ - 1 cup cooked brown rice or...

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Hot Chocolate Smoothie Recipe

It's hard in the cooler months to consume cold smoothies so our Nutritionist Nereda Merrin has developed this delicious hot chocolate smoothie. Ingredients 2 cups spinach 6 medjool dates, pitted 2 tsp. vanilla extract 1 tsp. cinnamon powder 2 tbsp. cacao powder ½ cup oats 2 tsp. chia seeds 2 tsp. ground flaxseed (linseed) 2 ½ - 3 cups boiling water, depending on the smoothie consistency you like Serves 2 Method Blend all ingredients in high powdered blender,...

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Why Balance is important at every age

We often think that balance is something to focus on when we’re old, however maintaining good balance is crucial at all ages. Having good physical balance means we can stay in control of our movements and in turn build strength and agility. We know that strength and agility is important for our body to function at its best. Understanding where our body parts are in a 3-dimensional space comes down to having good Kinaesthetic awareness....

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