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Power Pose: Chair

Chair pose is a power pose for the lower body! Working all the major muscle groups of the lower body - glutes, quads, hamstrings, adductors, hip flexors and calves, this pose will help you to build strength and stability. (1)  Start with feet hip width apart (or slightly wider if more comfortable), palms together in front of the chest. (2)  Engage your abdominals and with weight through the heels, guide hips back into a sitting position. (3)  Keep knees safe...

FlexBody

Three Ways Fibre Helps to Maintain Hormone Balance

It’s amazing how easily hormones can get out of balance, it only takes one hormone producing gland to be out of whack and often the others start to follow suite creating a tidal wave of health challenges. Think weight gain, diabetes, bad PMS, skin problems, low libido! Diet plays a huge role in creating and maintaining balanced hormones. With so many foods both helping and negatively affecting hormones it is best that I start with just...

Nereda Merrin

Connecting Mind & Body Through Breath

There is no denying our mind and body are fully connected. When we feel anxious and stressed we frequently experience non-specific aches, pains and tightness in the body. Here's an easy breathing technique to relieve stress and generally improve your mood. Box or Four-Point Breathing is used frequently by athletes and people who work in stressful and first response situations - police officers, armed forces, nurses etc. Click below for instructions. This can be done anywhere and just a few minutes...

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Why Sociable Exercises Make You Fitter

Going to the gym on a regular basis can be a struggle. Whether you're busy at work or at home (or both), or you just can't drag yourself off your sofa to go running, there are hundreds of reasons why we put off exercise.   But still, exercise we must.   So, how can you find an exercise you'll actually stick at? A new study of more than 1,000 people, from East Anglia University, found you’re more likely to...

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Snacking – let’s get it right

Mid-meal snacking is the most challenging part for people when it comes to making appropriate choices within their daily dietary pattern. This is where most of us tend to stray from our otherwise healthy diet and undo all our awesome work.  Saying this, snacking between meals can be essential for some to: To maintain balanced blood sugar levels; To keep you satisfied for longer and manage appetite control; To maximise energy levels; To maximise concentration levels; and, When...

Nereda Merrin

Pilates for Back Pain

Pilates is frequently recommended by doctors and physiotherapists to help with existing back pain and in the prevention of future back issues.  We know that Pilates helps with strengthening the back, but what other benefits can can you experience: Here are our top 3: 1. Core Strengthening Our core muscles support our spine and having strong abdominal muscles will support and ease pressure on the back. If lower back muscles are weak, our body will rely more heavily on passive structures (ie. ligaments) as well as...

FlexBody

Power of the Pose: Twist

Twists are a wonderful way to realign and restore range of motion in the spine and stimulate circulation. As many of us live a relatively sedentary life, we can lose the full range of spinal mobility which can result in muscle tightness and shortening of the soft tissues. Regular twisting can also help to maintain spinal discs and facet joints (the small joints at the back of the spine where two vertebrae overlap). Begin on your back,...

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Is your sleep on track?

Check the questions below (issued by the National Sleep Foundation) to see if your sleep is on track: You fall asleep within 15-20 minutes of lying down to sleep. You regularly sleep a total of seven to nine hours in a 24-hour period. While in your bed, your sleep is continuous—you don’t have long periods of lying awake when you wish to be sleeping. You wake up feeling refreshed, as if you’ve “filled the tank.” ...

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Eggplant & Crispy Chickpeas with Tahini

8 ingredients · 40 minutes · 2 servings Directions Preheat the oven to 425F (218ºC) and line a baking sheet with parchment paper. Place the eggplant on the sheet, cut side facing up and brush with half the avocado oil. Lightly dry the chickpeas with paper towel and add to a medium-sized bowl. Toss with half the sea salt and cumin. Add the chickpeas to the baking sheet alongside the eggplant. Bake for 15 minutes. Remove,...

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5 Ways to Embed a New Habit

To establish a new habit, we need a certain amount of discipline. There are however some tricks to make the process easier, whether it’s adding something new to your life or stopping something you’ve been doing for years, we’ve put together some tips and tricks to make things easier. Remove Temptation If you planning to stop an activity, then remove the temptation around you. Less on-line shopping? Just cancel the credit card. Want to eat better?...

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