Gluteus maximus and gluteus medius are very important muscle groups that often tend to be neglected when it comes to training. Results can lead to bad posture, back pain, weak core as well as difficulties in performing a number of exercises such as lunges. Please find enclosed couple of simple exercises that can help you to strengthen and activate your gluteus muscle groups.
Side legs rise
Lay on your left side making sure that you have hip on hip and leg on top of leg
Check that you lying in a straight line by making sure that when you are looking down towards your feet you can only see your toes
Slowly lift the top leg up approximately 50 cm, while keeping your leg straight
Slowly lift the opposite leg to meet your right leg, and then slowly bring them together down
Make sure that you maintain your hip alignment and that your hips do not roll
If you are struggling to maintain your balance place one hand down on the ground for more control
Lying Pilates Bridge
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides.
Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.
At the top of the movement, be sure to really flex your butt for a one-count.
Return to the start position and repeat.
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Antioxidants can be found in a variety of fruit and vegetable and research indicates that they reduce oxidative stress as well as damage from free radicals. However, recent studies seem to show that for anyone battling cancer, high level of antioxidants may lead to faster tumour growth due to their affect on the body’s immune system.
- Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
- Be active on most, preferably all, days every week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Do muscle strengthening activities on at least 2 days each week.
Idealbody4life-Personal Training will be launching a new small group personal training class in Alexandria Park, just off Buckland Street.
Class will commence on Thursday 3rd of April at 7:30 pm!
This is not another boot camp and we will be providing great variety of both equipment and training options. Class numbers will be kept to no more than 6 people so places are limited with only 4 remaining.
For inquiries or to find out more information click here.
Mindfulness meditation technique aims at helping practitioners to quiet a busy mind, and becoming more aware of the present moment rather than worrying about the future or the past. Participants try to focus on something simple such breathing, acknowledging various thoughts and emotions but letting them pass without judging them.
Mindfulness has always been crucial part of Buddhist practice but it was popularised in the West by John Kabat-Zinn with the introduction of mindfulness based stress reduction (MBSR) program. Mindfulness meditation has even been applied in clinical psychology and psychiatry, were a number of therapeutic applications are based on mindfulness meditation and there are evidence that it can assist people who experiencing a variety of psychological conditions. These conditions include: obsessive-compulsive disorder, anxiety, depression as well as drug addiction.
Recent clinical studies have further proved the physical and mental health benefits of mindfulness in general, and MBSR in particular. Programs based on MBSR and similar models have been widely adapted in schools, prisons, and hospitals.
Mindfulness meditation is well known in alleviating level of stress, and it seems stress is becoming the major factor in contributing to a whole range of diseases in the developed economies such as US. According to World Health Organisation the cost of stress to the American businesses is as high as 300 billion dollars. Over the last 30 years, self-reported levels of stress have increased 18 percent for women and 25 percent for men.
It seems that our increasingly busy lifestyle and lack of work life balance have a lot to do with our ever increasing levels of stress. Mindfulness meditation might not be for everyone, and it does take a little bit of practice to be able to just “switch off”, even just for a few minutes at the time. So why not try mindfulness meditation tonight, when you finally get home after your busy day, and who knows maybe you will be able to experience just a few health and well-being benefits of this fantastic meditation technique.