Great Health Guide: March 2017

March 2017

Helping Kids to Think

Secrets of

Elite

Athletes

Diabetes: of

Signs

Risk

Mindset

of a world

Champ

Anger

Management

Part 2

Pregnancy Exercises • Kids: Fine Motor Skills • water & Hydration • Your Health

Contents MINDSET

KIDZ MATTERS

Champion Mum Part 2

Improving Fine Motor Skills

Just be grateful for small things ..... Kathryn Dodd interviews Louisa Hawton............................... 9 Anger Management Part 2

Why it is important to manage anger & steps to help you ..... Ruane J. Lipkie....................... 12

RELATIONSHIPS The Non-Enchanted Relationship

Most relationships that end up in marriage or living together would qualify as non-enchanted

..... Dr Matthew Anderson........... 16

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Improving your child’s fine motor skills – home perspective, creative & low cost ..... Deb Hopper........................... 21 Free Up Kids’ Brains

How decluttering can help children to think more clearly & creatively ..... Dr Ash Nayate........................ 24

Great health Exercises: Pre- & Post-Pregnancy

The importance of home exercises pre- & post-pregnancy ..... Margarita Gurevich................ 30

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Improve Your Health & Wellness

FITNESS

Ten simple things to do to improve your health & wellness

Secrets of Elite Athletes

..... Megan McGrath..................... 34

..... Kusal Goonewardena............. 47

NUTRITION

Too Busy To Exercise

Water & Hydration

The importance of water & the effects of chronic dehydration ..... Justyna Kalka......................... 38 Diabetes: Four Signs of Risk

Everyday 280 Australians are diagnosed with diabetes – you could be at risk

Discover the fitness & workout secrets of elite athletes

Three ways to fit in exercise when you are too busy ..... Kat Millar............................... 50 Exercise: Correct Technique

How do I know if I am exercising correctly? ..... Michael Dermansky............... 54

..... Melanie McGrice.................... 42

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Editor’s note Dear Friends By now you will be well into 2017. I hope your new year’s resolutions aren’t a distant memory and you are being true to your hopes and dreams for this year. If you happened to get busy and distracted by life, why not revisit your new year’s resolutions.

What things can you start implementing to turn into life-changing habits? It is believed that habits can be formed in as little as 21 days so it’s never too late to start new habits  Speaking of new habits, I’m really excited to highlight two articles in this month’s issue of Great Health GuideTM. We continue our interview with World Champion Boxer, Louisa ‘Bang Bang’ Hawton who shares her world champion mindset. The second article, ‘Secrets of Elite Athletes’ written by physiotherapist Kusal Goonewardena, shares some great habits that keeps elite athletes at the top of their field. We can learn so much from champion athletes, so let’s see what new ideas we can learn and incorporate into our everyday life.

Lastly, I’m so excited to announce the release of the first eBook in The Health after Specialists Series created by Great Health GuideTM. Each eBook in the series will focus on specific themes i.e. kids matters, nutrition, mindset, relationships, fitness, great health, and women’s health. The first eBook in the series is entitled ‘Healthy, Happy Kids Part 1’ and features many of the GHG authors that you have come to love.

The eBooks are only AU$4.99 each and available from Amazon, iBooks, Nook, Booktopia and other leading booksellers.

Have a great March, Kath x

Team GHG Founder + Editor-in-Chief Kathryn Dodd DEPUTY EDITORS Dr Helen Dodd, Lyndsey Dodd Dr William Dodd

DESIGNERS Oleksandra Zuieva Olha Blagodir Weng Yee Leong Belinda Nelson

Kusal Goonewardena Margarita Gurevich Deb Hopper Justyna Kalka Ruane Lipkie CONTRIBUTING WRITERS Megan McGrath Melanie McGrice Dr Matthew Anderson Kat Millar Michael Dermansky Dr Ash Nayate Kathryn Dodd

ADMINISTRATION Weng Yee Leong Maria Luisa Subeldia Tiana Tischler AUDIO Magazine

CONNECT WITH US:

Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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‘If you tell yourself you feel fine, you will’ – Jodi Picoult

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Designed by Belinda Nelson

mindset

C J

Mum Kathryn Dodd interviews Louisa Hawton

Part 2

hampion

Design: Oleksandra Zuieva

ust be grateful even for the smallest things…such is the mindset that has built the

foundation and success for World Champion

Boxer

Louisa

‘BANG

BANG’ Hawton. In last month’s issue of Great Health GuideTM, we featured Louisa Hawton, the World Boxing Organisation Light-flyweight Division Champion. To this day, Louisa remains undefeated after eight professional fights. In this article, Louisa shares the mindset that led her to achieve the honour of becoming a World Champion Boxer.

Q:Louisa,

how

important

is

a

positive mindset to you?

A:In boxing, a positive mindset is so important because when I feel like my body wants to give up, it’s my mind that will accelerate me in life there are tasks that are not necessarily enjoyable but if they are part of a bigger more meaningful purpose then those little things

© Kirk N Photography

to push through. Also I understand

mindsets really help me to keep pushing through and love what I’m doing.

Q:Can you share your thoughts on learning & growing?

A:I’m always looking to develop as a person so that I can be the very best I can be. I feel like a sponge — I just want to grow and learn. I can learn being a boxer, being a mum and also being a friend — basically everyone can teach me. When I run, I listen to motivational speakers because it’s an excellent time to work on my mind. When focused on this kind of information, it’s much easier to remain positive rather than on the things that aren’t going well. We all go through those moments of negativity perhaps feeling like nothing is going right. The trap is that if we stay there, it will build and manifest. That’s

matter if I’m at the top of my game, there is always going to be something to learn. I love the fact that I’m trying to create a career out of something that I love. There are many people who hate what they do — that energy in their mind and body is not good for their long term health.

My kids are also a huge motivation because I want to be able to show them that whatever they want to do, they can do, no matter what it is.

Q:What do you think about the ‘doubters’ and fear generally?

A:Unfortunately, there will always be people who are doubting or hating you but I’m quite fortunate to have a lot of positive people around me. Like anyone, I do get those moments of self-doubt — it’s normal. So particularly during these times I realise how important it is to have encouraging people in my life. They help me to refocus on what’s

why it’s so important to put

important.

empowering

information

selective about who I spend

into our mind as often as

my time with because it

possible.

affects

Q: How will you keep your passion alive? © Kirk N Photography

..................................................................................

become insignificant. For me, these simple

my

I

really

growth

am

and

overall success.

One of the biggest things

A: What inspires me is

that prevents people from

to keep learning — to be

realising their dreams is

hungry to grow. It doesn’t

that they worry about what

It is important to have encouraging people in your life, to help refocus on what’s important.

Even if I fall short, at least I tried which is so

much better than taking

no action

everyone else thinks. My opinion is it doesn’t matter what other people think – I’m living

© Kirk N Photography

at all.

Editor’s

Choice

my life not theirs. Whether people tell me ‘I can do it’ or alternatively hate me for even trying, it really doesn’t matter because they are not living my life. I think it’s important to

Total Fitness Manual

be true to myself and follow the things that are important to me. This is all wrapped up in

by Gold’s Gym

fear which is another huge reason that stops

Transform Your Body in 12 Weeks — The 12Week Challenge.

people taking action. Personally, I overcome

•

Cardio: training programs & tips to find the right machine for you

•

Pumping iron: know the correct techniques to avoid injury

•

Nutrition: crucial hydration tips & diet are very important

•

Recovery: stretch properly, rest for a day, a massage & stay injury free

fear all the time and in order for me to get where I want to go, there is going to be so much more that I need to overcome. The key is to realise that it’s just fear and if I try my best then that’s great.

I do hope you’ve enjoyed meeting Louisa Hawton as much as I did. It was my pleasure talking with Louisa, such a humble and

Paperback Published 31st of January 2017

down-to-earth young woman. Louisa, we all wish you the best with your upcoming championships.

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Anger

is not a good

solution

A

NGER

Part 2

to problems.

MANAGEMENT Words: Ruane J. Lipkie

Design: Oleksandra Zuieva

supressing anger is not beneficial, it actually

L

ast month’s edition of Great Health GuideTM identified the answers to the following questions:

1. What is anger?

2. Why do we become angry?

3. How do we express anger?

4. Different ways that men and women manage anger?

5. When does anger become a problem?

It is important to try and understand why you feel angry so that you can identify the root cause of the emotion, which can be either rational or irrational. This can help you to deal with it effectively. Dealing with it effectively increases positive communication and your ability to get along with others. This in turn can help you to function more appropriately and successfully.

We will now discuss how to manage anger and a few tips on how to reduce your angry reaction.

Why do we need to manage anger?

Anger is not a good solution to problems.

Unmanaged anger creates problems for you and for others around you. People with poor anger management are more likely to

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..........................................................................................................................

escalates anger & aggression.

have problems with personal relationships, workplace relationships and social interaction.

These people often become involved in verbal abuse and physical fights, with damage to themselves, to others and to property.

Inwardly they can also experience anxiety, depression, low self-esteem, psychosomatic illnesses and problems with alcohol or drugs.

It is important to manage anger before it leads to other serious problems.

Sitting on your anger and not expressing it may lead to the pressure cooker experience which often results in an explosion! Expressing some feelings of anger in an appropriate way, rather than bottling it up, gives you an opportunity to release some of your underlying feelings, so that you can start to tackle the issues that are making you angry.

Although some people believe that suppressing anger is beneficial, researchers have now found that this actually escalates anger and aggression and does nothing to resolve the situation.

Steps to help you manage your anger. A most essential requirement in being able to manage your anger is to recognise the situations that make you angry and identify your body’s warning signs of anger. Here are three steps to commence with: SUBSCRIBE to GHG | 13

1. List things that can trigger your anger. you angry, you may be able to avoid these things or do something different when they happen. This would involve you admitting that you do get angry and deciding to take control of your thoughts, feelings and actions.

2. Notice the warning signs of anger in your body. Notice the things that happen to your body that tell you when you are getting angry, for example, heart pounding, flushed face, sweating, tense jaw, tightness in your chest or gritting your teeth. The earlier you can recognise these warning signs of anger, the more successful you will probably be at calming yourself down before your anger gets out of control.

3. Learn strategies for managing anger.

There are a number of different ways of managing anger and some strategies will suit you better than others. The first word to learn is STOP — you need to say that to yourself — in your head or out loud. Then deep breathing is a good way to calm yourself down — so think about 4 x 5. For example, 1. take a deep breath in from the pit of your abdomen for five seconds, 2. hold your breath for five seconds, 3. breath out for five seconds and 4. repeat this five times. You will definitely feel calmer after the 4 x 5 technique.

To recognise what triggers your anger and to put strategies in place to better manage your feelings of anger and frustration, are things 14 | SUBSCRIBE to GHG

...........................................................

If you know ahead of time what makes

you can do for yourself. They do not need specialised training or information, if you try.

In the next issue of Great Health GuideTM, we will discuss further strategies for controlling anger: Control Your Thinking; Take time out; How to use a Distraction and Relaxation.

Ruane J. Lipkie is a registered Brisbane psychologist & a member of the Australian Psychological Society (MAPS). Ruane’s practice offers psychology and counselling advice including clinical, developmental, emotional, educational and relationship concerns. Visit

‘A Life Logic’. To schedule a consultation and discuss your own journey to success, contact Ruane here.

Editor’s

Choice

Every Word has Power

by Yvonne Oswald

Switch on your language & turn on your life • Power of words • Power of clear decisions • Power of self-worth • Power of letting go & commitment The very words we say & think not only describe our world but actually create it.

Paperback Published 2008

RRP $29.95 Now $21.50 Booktopia may vary prices from those published.

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Relationships

R ELATIONSHIP

NON-ENCHANTED Words: Dr Matthew Anderson

Design: Oleksandra Zuieva

relationships?

If truth be told

(and I intend to do that rather

bluntly here) then the answer to this question is MOST. Most relationships that end up in marriage and/or living together would qualify as the non-enchanted (N-E) kind. The N-E is a relationship in which both partners say ‘I love you’ but don’t really mean or understand it, in the ‘enchanted’ sense. They use the words but the deep, heart bursting, life-transforming, grateful to be in the presence of the lover, ‘I cannot imagine living without you’ sort of love, is not present. At best it is a kind of comfortable friendship and at worst (and most) it is a form of attachment. By ‘attachment’ I mean mutual dependency, often called co-dependency by contemporary couples’ counsellors.

The non-enchanted relationship begins when two individuals meet and find one another reasonably attractive. Yes, there may be some physical attraction and yes, each one sees certain positive characteristics in the

................................................................................................

A

re there many non-enchanted

other. In some sense, they enter a process much like buying a car. A list of desirables is drawn up and the person to be considered is put to a test to see how many items on the checklist they possess. If the number of yeses reaches an acceptable level (never 100% and often no greater than 50%) for both people, then the couple begins to spend more time together and probably becomes physically intimate.

Then the attachment

begins.

Instead of deep love, mutual need arises and need becomes dependency.

Each

one needs the other for comfort, safety, predictability, protection from loneliness and sexual contact/release. The couple calls this love and the mutual need deepens. When co-dependency reaches critical mass they decide to make a commitment which often means marriage.

At this point two options emerge.

The

couple can choose to walk the path of friendship or they can choose Merger/ Alienation. The first path most often results

Most

relationships that end

up in living together, are non-

enchanted.

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in a sustained and even growing relationship that can last a lifetime. The second results in conflict, pain and divorce. In my four decades as a couples’ coach I have seen hundreds of relationships of the Merger/Alienation sort.

They are the ones most likely to seek help and in my estimation they are the reason for the current rate of divorce.

1. The path of friendship. Friendship is an acceptable motivation for marriage (in my opinion). It can produce a strong, SUBSCRIBE to GHG | 17

By the way, there is

another choice.

respectful, caring relationship that grows and lasts. It works especially well if both partners have similar expectations (seek friendship and not romantic love) and value maturity, good communication and respect.

2. The path of merger or alienation.

This

relationship

path

is

more

subconscious and more toxic.

It has

two potential directions and both most often end in divorce.

One direction is

Merger and the other is Alienation. have

briefly

described

both

I

below.

Merger means that the two individuals merge

psychologically

and

to operate as one being.

begin Personal

boundaries are blurred, emotions are mixed, individual identity is lost and one 18 | SUBSCRIBE to GHG

............................................................................

You can choose the Path of Enchantment

does not move or think or feel without being influenced by the other.

This

condition is often marked by increasing disrespect, verbal abuse, immaturity in behaviour and communication, a sense of powerlessness to affect the other and an inability to create distance without anger and conflict.

Alienation

means

that

a

deep

connection was never formed between the partners and friendship never develops.

Instead emotional distance

increases by the year until two separate lives exist within the formality of marriage.

Intimacy, if it ever existed, disappears.

Meaningful communication ceases and the relationship becomes a co-existence that can appear stable by onlookers GHG Disclaimer – please read

loneliness, despair and depression. Sadly, because of lack of conflict, this marriage mirage can last for years until one partner finds the courage to admit the truth and take action.

I imagine that this article might seem rather negative, yet I am convinced that many unhappy marriages might be prevented if more people faced these facts about relationship. The question is this: how does this information affect you? What relationship path are you on or in? What now?

...........................................................

but internally is filled with unhappiness,

I will be writing articles about that path soon.

Let me know if that interests you.

Reverend Matthew Anderson has a Doctor of Ministry specialising in counselling and has extensive training and experience in Gestalt and Jungian Psychology. He has helped many couples and singles successfully navigate relationship issues.

His has a best-selling book, The Resurrection of Romance. Matthew may be contacted through his website.

Editor’s choice The Wholehearted Marriage

by Dr Greg Smalley and Dr Shawn Stoever

Fully Engaging Your Most Important Relationship Topics include:

Practical tools for helping couples keep a passionate connection with one another and understand the role their hearts play in their lives. For true, lasting intimacy, couples need to learn to love wholeheartedly & affirm that love is more than just a feeling.

Paperback Published 2009

RRP $39.99 Now $ 35.90 Booktopia may vary prices from those published.

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© Depositphotos.com/Soft_light69

• differences between spouses • the loss of a loved one • trigger reactions that block the flow of love • experiencing an intimate, connected marriage • couples drifting apart, seeking a version of contentment • when your partner wants to give up

Kidz Matters

M

Improving fine

otor Skills

that make the biggest difference and sometimes the little things in life can

be the most difficult. Many children struggle with fine motor skills, or the ability to use their fingers to get the little things done. This might include doing up buttons, zips or shoe laces, playing with favourite construction toys such as Lego, holding cutlery, or helping to pour themselves a drink.

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.........................................

S

ometimes it’s the little things in life

Words: Deb Hopper

Design: Oleksandra Zuieva

Kids

need motor skills to get the little

things done.

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might find these day-to-day things difficult to do. These are i) hand and body strength, ii) exterity and finger co-ordination and iii) the ability to plan what they need to do. Practising these skills at home can be easy, fun and low cost. If your child continues to struggle, please contact your occupational therapist, preschool or school teacher for some more ideas.

Here are five top tips for making the little movements easier.

1. Sometimes a child finds it hard to control fine finger movements needed in things such as drawing or Lego because they don’t have a stable body base. We need to have strong core postural muscles and

............................................................................

There are three main reasons why children

to open milk containers, lunch boxes or the toothpaste. Just like adults go to the gym to strengthen our big muscles, children can also strengthen their hand muscles. For younger children, pull out the playdoh and roll snakes, pinch patterns and make snails. For older kids, they need extra resistance so try plasticine or a soft to medium strength theraputty, for hand strengthening. Or, think outside the box and get them to ‘paint the fence’. This activity is cheap and the large arm movements needed will help strengthen their arms. For strengthening little fingers, buy a cheap water sprayer and give them the job of watering the pot plants. It’s a great strengthening activity and will help you too!

3. If your child is struggling with a daily task, such as tying his or her shoelaces, help to give them the feeling of success. Backward

good control of big arm movements before we can do small movement tasks such as drawing. Body strengthening such

as

activities

chaining is a great way to

Reducing Meltdowns & Improving Concentration

build confidence in fine

The Just Right Kids Technique

the task and then they do

by Deb Hopper

trampolining,

motor skills. This means that you complete most of the last part. You say, ‘Well

swimming or lying on a

done!’ and build up their

skate board and pushing

self-esteem. The next time,

themselves around help

you do one less step and

children to create a strong

coach them in what to do

postural core, arms and

to complete the last two

legs, to act as a solid

steps, giving praise at the

base for finger based co-

end. Continue until they

ordination tasks.

can do the whole task.

2. Sometimes

children

also need to strengthen their

hands

and

arm

muscles so they are able 22 | SUBSCRIBE to GHG

Paperback Published 2016

RRP $21.95 Now $20.80

4. Play the ‘tell you what to do game’. This game is great for kids who struggle with planning or GHG Disclaimer – please read

pathways to the brain for the next level of learning.

So next time your child is struggling with something fiddly, ‘Stop, think, breathe, ask what their plan is’. Think about what fun and low cost games you can do with them, or set

motor planning. Start with bigger movements while they learn the rules of the game, for example, jumping. Get them to tell you what their body is going to do when they do the activity, e.g. ‘jump’. For example, for jumping you need to bend your knees, put your bottom backwards, push up, jump and land. Once they get used to ‘telling’ you how to do bigger tasks, get them to tell you how they do things with their fingers. For example, ask them to tell you how they will pick up their glass of milk at breakfast time. This could be ‘reach out, open my hand, pick up cup, move towards my mouth, take a drink, put it back on table’.

Connecting thoughts of planning words into action can help create links in the brain to make fine motor tasks easier.

5. You don’t need to buy lots of fancy toys with bells and whistles to improve motor skills. The best way to learn is to use and practise with containers, jars, lunch boxes, opening cereal boxes or helping to pack the dishwasher. If you child is finding a particular task difficult, say ‘Stop, think, breathe, what is

.......................

up for them, to make it easier next time.

Deb Hopper is an Amazon #1 Best Selling author.

She is a practising Occupational Therapist at Life Skills 4 Kids on the NSW Mid North Coast, Australia, she understands the day-to-day struggles that children, parents and teachers face and can be reached on her website.

Editor’s

Choice

The Arts & Crafts Busy Book

by Trish Kuffner

365 Art and Craft Activities to Keep Toddlers and Pre-schoolers Busy • Save money by making arts and crafts supplies with ingredients found around the home • Encourage the development of a child’s concentration and coordination • Create experiments that focus a child’s energy constructively

your plan?’ Once we can stop and get a plan together, it can help to overcome feelings and responses of frustration, makes learning the task easier and creates best feedback GHG Disclaimer – please read

Paperback Published 2003

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Minimalism is a way of

reducing

the overload on kids’

brains.

F brains

ree up kids’ Words: Dr Ash Nayate

a concept that, combined with specific actions, allows you to

find freedom of the mind. It’s not just about owning less, of course — but about what owning less actually brings to our lives. More peace, more fulfilment, bigger bank accounts and more free time.

Turns out, it’s not just adults who benefit.

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.....................................

M

inimalism is the new black. It is

Design: Oleksandra Zuieva

Our kids benefit from minimalism too. In fact, they benefit even more than adults. Their younger brains mean that most cognitive tasks are more challenging for them than for adults. Kids often have a hard time with complex

activities

like

organising

their

belongings, keeping track of homework, or thinking through the consequences of their actions.

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Kids get overwhelmed far more quickly than adults and just like us, being overwhelmed leads to stress. And when kids are stressed, they are more prone to irritability,grumpiness,meltdowns and tantrums. Minimalism is a way of reducing the overload on kids’ brains, thus improving their

functioning

in

Our kids

are getting used to

focusing in very

almost all facets of life.

short

Here are three ways in which minimalism can help your kids feel smarter:

bursts of

time.

1. Better concentration.

Believe it or not, concentration is a skill. It’s one that serves us well and allows us to follow conversations, understand movies, read books, think deeply about complex ideas and complete tasks quickly.

Navigating distractions is like running an obstacle course.

The fewer distractions in our kids’ lives, the fewer obstacles they need to overcome in order to concentrate. And distractions come in many forms, whether it’s visual distraction from a messy desk, or virtual clutter from

And in today’s fast-paced technological world,

the myriad files stored haphazardly in the

we don’t get much practice in concentrating.

virtual cloud, or even internal clutter from the

From text messaging to app notifications, our

mental juggling of extracurricular activities,

kids are getting used to focusing in very short

homework and social events.

bursts of time. It’s all too easy to get distracted from, say, reading a textbook by the variety of interesting things happening in the world around them (real and virtual).

Of course, distractions aren’t new. We all grew up with them, whether it was TV or comic books. But the sheer volume of distractions

Reducing clutter means fewer distractions, which means more focus for longer periods of time. And this means faster and more efficient learning, better memory and quicker homework times.

2. Better judgement.

in today’s world is unprecedented. Our comic

When our kids are chronically overwhelmed

books didn’t ping at us constantly, reminding

and distracted by clutter, they can struggle

us of the world going on inside our phones.

to think with clarity and logic. A stressed,

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By reducing clutter & reducing stress,

kids can think through the consequences

of their

actions.

impulsive decisions, focusing on short-term pleasure rather than long-term benefit and underestimating (or totally disregarding) the risks of certain behaviours.

By reducing clutter and reducing stress, kids are better able to tap into their cognitive capabilities, such as thinking through the consequences of their actions, mentally weighing up the pros and cons of different options and making appropriate decisions.

All of these capabilities are crucial to ‘good’ decision making.

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.......................................................

distracted, overloaded mind is more prone to

3. More creativity.

Have you ever noticed that your best ideas occur to you during the most unusual times, like when you’re showering or driving? The reason this happens is that these tasks are so menial and automatic, that our mind has time to rest. Our brains effectively go on ‘autopilot’ which means that we have space to think about other things. And creativity happens in that space. Think of Newton watching an apple fall from the tree, or Archimedes and his bathtub.

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are so hectic, they don’t have much opportunity for down time. Between school, music lessons, sport, homework and social events, it is rare that kids have time to just ponder. It might not necessarily be while sitting still; it might be while perfecting their tennis serve or idly scribbling on a piece of paper.

With mental

space to

ponder and

reflect, kids can unleash

the full power of their

creative

brilliance.

When we reduce the number of acitivities on our kids’ schedules by removing unnecessary

................................

The problem is that when our kids’ schedules

Dr Ash Nayate is a clinical neuropsychologist, specialising in brain function and how this impacts our behaviour. She has almost 15 years’ experience working with children and families, supporting them to feel happier, more confident and more resilient. To contact Ash please visit her website.

Editor’s

Choice

Raising an Emotionally Intelligent Child

by John Gottman & Joan DeClaire

Teaching children to understand & regulate their emotional world • Be aware of a child’s emotions • Recognise emotional expression • An opportunity for intimacy & teaching • Listen empathetically & validate a child’s feelings • Label emotions in words a child can understand

commitments, they have more opportunities for

• Help a child find an

free time. Although we may view ‘free’ time as

appropriate way to

wasteful or unproductive, it is anything but. When

solve a problem

our kids have the mental space to ponder and

Paperback Published 1998

reflect, they can unleash the full power of their

RRP $32.00 Now $23.75

creative brilliance.

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‘The mind is a flexible mirror, adjust it, to see a better

world’ – Amit Ray

great health

Exercise

in the comfort of your own home.

xercises E Pre- & Post-Pregnancy Words: Margarita Gurevich

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Design: Oleksandra Zuieva

GHG Disclaimer – please read

health and wellbeing is proven. While it’s imperative that we stay active and

fit throughout all stages of life, exercising before and during pregnancy is particularly necessary.

........................

T

he importance of exercise for optimal

Not all exercises are safe to do during pregnancy however. High impact exercises such as running, jumping and boxing or lifting heavy weights can be risky, especially during the second trimester. Also there are specific positions that need to be avoided.

It’s important to keep up a good exercise routine during & after pregnancy. time, it can pose some challenges, such as back and neck pain, pelvic instability and carpal tunnel syndrome. One reason for this is the release of the hormone relaxin during pregnancy, which makes the ligaments more lax in preparation for childbirth but also makes the spine and joints more vulnerable to injury or aches and pains.

To counteract this you need to improve the strength and activation of muscles that support your spine and joints.

The main muscle groups that need to be strengthened are the core and pelvic floor, buttock and hip muscles , and the postural muscles. Pelvic floor exercises performed in

the

postnatal

period

could help in reducing the

.................................

While pregnancy is a very exciting and special

Taking all of this into account plus the fact that pregnancies do differ in each individual, it is important to consult your specialist doctor or obstetrician before commencing any new exercise programme while pregnant.

Once given the OK to exercise, it is important to exercise consistently. Below is a simple exercise routine that can be done at home.

Please note that you should not experience any pain except muscle pain; if at any stage you start feeling pain in your spine or joints, stop immediately and consult your

physiotherapist.

Repeat

each

exercise

twelve times.

1. Core Muscles

risk of postpartum urinary

While

incontinence.

applies to all the muscles

GHG Disclaimer – please read

the

term

‘core’

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While exercising if you start feeling pain in your spine or joints,

immediately stop.

exercise we are referring to the core muscles of the lower stomach and back. Even though the only way to make sure that they are being activated correctly is to have them assessed using Real Time Ultrasound, these exercises will still help you to start engaging them. i) Lie on your back with your knees bent.

Switch on your lower stomach muscles. Slowly straighten one leg out in front, then return to the starting position.

Harder version: Lie on your back with your knees bent. Switch on your lower stomach muscles. Hold your arms out in front (elbows straight). Slowly straighten out one leg, taking the arms up above your head at

32 | SUBSCRIBE to GHG

......................................................................

that stabilise our spine and joints, in this

the same time, then return to the starting position.

Note: if you are in your second or third trimester,

check

with

your

obstetrician

whether it’s still safe for you to do exercises lying on your back. ii) Kneeling on the floor, on all fours, slowly straighten one leg out behind you, then bring it back.

Harder version: Kneeling on the floor, slowly straighten out opposite arm and leg, then bring them back.

2. Bridging (strengthens the buttock muscles) Lie on your back with your knees bent. Switch on your lower stomach muscles. Raise

GHG Disclaimer – please read

If you can’t lie on your back try the following

version

instead:

Kneeling,

straighten one leg out behind you. Make sure that the lower stomach muscles are on.

3. Clam shells and Leg Raises (strengthens the outer hip muscles) Clam shells: Lying on your side, have the knees bent. Keep the heels together and lift the top knee up, then bring it back down.

Leg raises: Lying on your side, have your legs straight. Lift the top leg up into the air (not too high). Make sure your trunk does not move or roll backwards. Then bring your leg back down.

4. Wall push-ups (help improve your posture) Keeping the shoulder blades down and back,

Wishing you

all the

best on your pregnancy journey!

Margarita Gurevich is Senior Physiotherapist at Health Point Physiotherapy. She completed B. Phty degree at La Trobe University and Diploma of SCENAR Therapy in Moscow SCENAR Centre.

Margarita extensively uses Clinical Pilates,

SCENAR therapy & other evidence-based techniques, including Real Time ultrasound and McKenzie treatment. She specialises in Sports Injuries, Women’s Health (including incontinence) and gastrointestinal issues.

Editor’s

Choice

perform a wall push-up (short range).

Harder version: As above but perform the wall push-up using one arm.

5. Pelvic floor exercises

Exercising for Two

by Lisa Westlake

Lie on your back with your knees bent.

Safe, Sensible Exercise Options for your Pregnancy:

Engage your core, then squeeze around

•

To feel your physical & emotional best

•

To get ready for your exciting delivery

•

And prepare for the busy & wonderful early days of motherhood

the front and back passages. Make sure that you don’t tighten your buttocks (only the pelvic floor muscles should be working). You should feel a definite letting go when you relax. This exercise can also be done in a

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sitting position.

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© Depositphotos.com/Soft_light69

seconds.

.............................................................................

the buttocks off the bed and hold for five

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Improve Your

ealth H & Wellness Words: Megan McGrath

Design: Oleksandra Zuieva

B

elow is a list of some small, simple

per day and around two servings of fruit.

things that you can do today to

Combining this with lean protein, legumes,

improve your health. When put into

wholegrains, nuts and seeds makes an

practice consistently, they will transform your wellness.

excellent choice.

4. Go to Bed Earlier Sleep affects our mental and physical health enormously.

1. Move More There is no superfood

It assists our ability to function well and

or ‘pill’ with as much holistic benefit for

make good decisions throughout the day.

wellbeing as movement. Just 30 minutes

Lack of sleep is a very common problem

of moderate exercise each day will

for ‘busy women’. We need to be aiming

offer you massive benefits for both your

for between seven and nine hours each

body and mind. Maximise your success

night. Research suggests that for sufficient

by doing an activity that keeps you

deep, restorative sleep we should be in

motivated, interested and that you enjoy.

bed no later than 10:30pm.

Consistency is the key. Some is better than none and more is better than less!

5. Turn It Off Your phone can be a huge distraction and affects our interaction with

2. Drink More Water Not only will you feel

those around us. By turning off your phone

better, you will look better and perform

while you are with friends or family tells

better. Many of us do not drink enough

them that what you are doing now is most

water. There is a simple formula (0.04 x

important. For you to really connect you

your weight in kg), will give you an idea

need to disconnect.

of how much you should be consuming each day in litres. You will need to drink more than this if you are exercising. You will know if you have consumed enough throughout the day because your urine will be clear or straw-coloured.

3. Ditch the Diet Diets don’t work and can in fact harm our health. A healthier approach to weight management is to not diet but to realise our body wants

Improve

your health & transform

your

wellness.

us to be healthy and comfortable.

Strive for plenty of fresh, colourful and

6. Plan – It’s so important to plan time so

unprocessed food. Ideally we should be

you can achieve, unwind and feel things

aiming to eat five servings of vegetables

– or life will just go on without you.

GHG Disclaimer – please read

SUBSCRIBE to GHG | 35

Ten minutes each day is all you need for a winning week.

7. Limit Alcohol Time to get honest about how alcohol affects you and those around you. Besides being filled with empty calories, too much alcohol can impinge on our health and happiness.

As a guide try limiting your drinking to no more than two standard drinks per day with at least three alcohol-free days each week.

8. Breathe Breathing

engages

our

relaxation response which turns off

............................................................

A plan is essential to staying on track.

self-loathing with an overall lack of fulfilment. Self-renewal leads to a more balanced, happy and satisfied life.

Book personal time in, as you would for a meeting and do things that make you feel rested, cared for and peaceful.

Megan McGrath has a Health Science degree,

is

a

professional

accredited

Wellness Coach and certified Fitness Trainer.

Megan is passionate about supporting and empowering

women

towards

achieving

healthy, balanced and fulfilling lives. She is the Founder of Chasing Sunrise – a Health and Wellness Consultancy.

our reaction to stress. Try breathing in slowly for four counts and exhaling slowly for four counts. Repeat this five times and notice how much more calm and present you feel.

9. Practise Gratitude When we are ‘busy’ it is easy for us to get bogged down, complain a lot and feel sorry for ourselves.

Being grateful can put us in a very different state of mind. Taking some time out to be mindful of things we are grateful for (big or small) can really help us appreciate what we have. Start a new ritual of writing down or saying out loud each day three things that you are grateful for. Watch your perspective change.

10. Make ‘Me’ Time a Priority For ‘busy’ people nurturing ourselves can feel selfish or indulgent; but sooner or later unless we start prioritising ourselves we can start to feel frustrated, fatigued, 36 | SUBSCRIBE to GHG

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Fed & Fit

by by Cassy Joy Garcia & Juli Bauer

A 28 Day Food & Fitness Plan to Jumpstart Your Life with Over 175 Squeaky-Clean Paleo Recipes • A 28-day food & fitness plan • Joy’s recipes are hand selected, full-color photos • Portion guides, program guides • Fitness techniques to ensure complete success Achieve your individual wellness goals to a healthy lifestyle and a positive & rewarding experience.

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NUTRITION

W

ATER &

hYDRATION Words: Justyna Kalka

Design: Oleksandra Zuieva

desire, however most of us take very little action which would help

fulfil the achievement of optimum health. Our bodies are intricate machines of magnificent design and experts agree that nourishing the body with the proper fuel greatly increases our chances of good health and helps ward off disease.

In addition to a balanced diet however, there is one more important piece of the health puzzle that we must remember if we want to thrive: the body needs water!

.....................................................

G

reat health and longevity is our

Detox is the trendy buzzword of the moment, we are told that we must spring clean our bodies and detoxify if we are to be healthy. In fact, our bodies are successfully detoxifying 24/7 through the liver and kidneys without us even thinking about it. However, there is only one thing our body asks of us to perform the impressive function of detoxifying and elimination… you

guessed

it,

it’s

drink

water!

So

grab a glass of water and help your body clean out your system of all the wastes and toxins.

It is absolutely essential to hydrate well

Since

the

human

body

comprises

66%

water, including your blood, intracellular and extracellular fluids, it is no surprise that it is absolutely essential to hydrate well every day.

Every single bodily function needs water. The health and functioning of all organ systems within your body rely closely on proper hydration.

Consider your digestive system for example, if you find yourself dehydrated, you probably will suffer constipation and your gastro intestinal tract will have a hard time absorbing and assimilating the nutrients from your diet. Thus all your efforts to improve your eating habits are wasted if you don’t top up your water intake as well.

GHG Disclaimer – please read

.........................................................

every day.

Ways to determine dehydration: 1. Being thirsty Studies show that most of us are frequently dehydrated. Chronic states of dehydration have been linked to most major diseases, including cardiovascular disease, diabetes, obesity and cancer. Every time you wait until the strong sensation of thirst kicks in before you reach for a glass of water, you allow your body to dehydrate. Thirst is your body’s way of telling you that you have reached a state of dehydration. So have a drink of water before you reach that point. Make a habit of SUBSCRIBE to GHG | 39

bodily

function

needs water.

topping up your glass at home or at your work desk and watch your energy levels skyrocket.

Your mental function and clarity of thought also improve dramatically when you are well

........................................................

Every single

with it, however, because it takes two to three weeks on average for your kidneys and urinary system to adjust to the increased amount of available fluid. The need will soon subside but the numerous health benefits of good hydration habits will remain.

Justyna Kalka is a qualified nutritionist for Zak Australia. She is devoted to educating others about the true vitality that comes from a careful balance of real food, the right mindset, healthy exercise and the importance of proper nourishment for growth and development. She is a professional speaker & health educator.

hydrated.

2. Urine quantity, quality & color The urine is a vital indicator of dehydration. In a healthy person, if you pass urine less than twice a day, then it is likely that your water intake is too low. Another simple way to tell how well you are hydrated is to pay attention to your urine quality. Healthy urine is clear and odorless. If your urine tends to be dark yellow with a strong odor, that’s your sign to increase water intake. There are two exceptions to that statement. First, urine passed upon rising in the morning is naturally darker because your body has been working hard at detoxification while you were asleep. It is an excellent habit to drink a big glass of water upon rising.

Second, if taking supplements that contain B vitamins, your urine will be a bright yellow color and that’s totally normal.

As a warning, when you first start to increase your water intake it is normal to feel as if you need to visit the toilet every five minutes! Stay 40 | SUBSCRIBE to GHG

Editor’s

Choice

The Blender Girl

by Tess Masters

Super-Easy, Super-Healthy Meals, Snacks, Desserts & Drinks • Easy plant-based recipes, whole-food concoctions • Whip up fast in a blender • Rely on natural flavours & sweeteners • All are gluten-free & many dairy-, egg-, nut- & soy-free • Appetizers, snacks, salads, desserts, sauces & spreads Paperback Published 2014

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guide

article index ...........................................

Expert Health Articles

> Click here

D

iabetes

Four Signs of Risk Words: Melanie McGrice

Design: Oleksandra Zuieva

for diabetes? Maybe you just presume that it won’t happen to you? Or that

it’s something that you will focus on later on, when you get old? Well, think again.

New research has revealed that over 280 Australians are diagnosed with diabetes every day; that’s one every five minutes!

And what’s even scarier is that there is an estimated 500,000 Australians who have

type 2 diabetes but haven’t yet been diagnosed – which means that they are not being treated. Diabetes is the fastest growing chronic condition in Australia. There’s a very real risk that you already have it or at least have its pre-cursor, ‘pre-diabetes’.

If any of the signs below ring true, you’re potentially at risk of pre-diabetes and I would urge you to talk to your doctor:

........................................................................................

H

ave you ever considered being tested

1. Apple-, pear-, cylinderor hourglass-shaped?

You may have too much fat

An estimated

500,000

Australians

have

undiagnosed

Type 2 diabetes GHG Disclaimer – please read

around your waist. Women who have apple-, pear- or cylinder-shaped bodies often carry more weight around their waist than is healthy. Too much fat around your waist is an indicator of too much fat covering your organs which puts you at increased risk of type 2 diabetes. An easy test is to measure around your waist at the belly button level.

If your waist measurement is greater than 80cm, it’s worth seeing your GP for a diabetes test.

2. Exercise is not part of your daily regime.

According to the most recent Australian Health Survey, less than 40% of Australian adults

are

meeting

the

recommended

exercise requirements to avoid diabetes. We should all be undertaking a good 30 minutes of physical activity each day. This could mean riding your pushbike, going for a walk or doing an exercise class. Just like brushing your teeth, try to make it part of your daily regime.

3. Your genetic background may put you at a higher risk.

Are you of Pacific Island, Chinese, Indian or Aboriginal heritage? Women with these cultural backgrounds have a higher genetic disposition for

developing

If you have

diabetes.

one of these

heritages, make sure you are regularly tested for diabetes.

SUBSCRIBE to GHG | 43

before.

Type 2 diabetes is a condition which can affect anyone, but it is influenced by a number of lifestyle factors and is preventable.

It’s estimated that 2% of the Australian population have diabetes but don’t yet know it. As pre-diabetes and type 2 diabetes both have few visible symptoms, the only way to know if you have pre-diabetes or 44 | SUBSCRIBE to GHG

.........................................

4. You haven’t been tested for diabetes

diabetes is to be tested. So, what are you waiting for?

How to check your pre-diabetic or diabetic status If any of the points above ring true, it may be worth talking to your doctor or pharmacist about having a simple fasting blood glucose test to find out whether you have a prediabetic status.

GHG Disclaimer – please read

you to undertake an oral glucose tolerance test (OGTT), where you will consume a sweet drink and then monitor how your body reacts over the next couple of hours. If after 2hrs, your Blood Glucose Levels (BGL) are within 7.8–11mmol/L, it indicates that your body isn’t processing the carbohydrate, glucose, as effectively as normal.

You may be diagnosed with pre-diabetes. If the results are greater than 11mmol/L, you will most likely be diagnosed with diabetes.

You may be thinking that you’d rather not know, but not knowing won’t make it go away. Just like sun damage and skin cancer,

............................................................

If the test is inconclusive, your doctor may request

trial investigating the effects of two natural medicines on cholesterol and blood sugar control for the prevention of type 2 diabetes.

Visit Metabolic Trial site to discover if you are eligible to enrol in the trial.

Melanie McGrice, an Advanced Accredited Practising Dietitian, Director of Nutrition Plus, a dietetic practice in Melbourne, Australia. She is a highly respected nutrition blogger, journalist & media personality. She regularly speaks at conferences & consults for the media on nutrition & dietary topics. Author of The Pregnancy Weight Plan. Contact Melanie via her website website.

prevention is better than cure. So for your own peace of mind and to be more in control of your own health, talk to your doctor and book in for a diabetes test for yourself.

Where can I go for help?

1. Check out Diabetes Australia’s simple online Diabetes Risk Calculator to discover your risk of pre-diabetes and type 2 diabetes at Diabetes Australia.

2. Talk to your doctor about medically assessing your diabetes risk and get advice on how to change lifestyle habits and the support you may need, such as referral to an Accredited Exercise Physiologist.

3.

Consider

talking

to

an

Accredited

Practising Dietitian about improving your diet.

4. Live in Sydney? University of Sydney and the Royal Prince Alfred Hospital (RPA) are recruiting participants for a free clinical GHG Disclaimer – please read

Editor’s

Choice

The Best Life Guide to Managing Diabetes and Pre-Diabetes

by Bob Greene, John J. Merendino, Janis Jibrin

• Take the guesswork out of eating • Dishes with complete nutritional analyses • Complete guide to diabetes drugs • Chart of the carbohydrate value of foods • Log for tracking blood sugar readings, exercise, diet & medication Paperback Published 2011

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FITNESS

Athletes Secrets of Elite

Words: Kusal Goonewardena

Design: Oleksandra Zuieva

What

Secrets can elite

athletes teach us

about

workouts & fitness?

your workout at the gym or training for a half marathon or

triathlon, then you have a surprising amount in common with an elite athlete. Firstly, we all want to see improvement. Secondly, we all face injury setbacks occasionally.

1. Welcome obstacles & challenges All health and fitness regimes will encounter

GHG Disclaimer – please read

.....................................

W

hether you are trying to improve

roadblocks. An injury or an illness may stop you for a time. The test is having the fortitude to ease back into your regime when you start feeling better. Elite athletes know that every time they successfully overcome an obstacle, their mindset improves.

2. Embrace effort Even elite athletes can succumb to thinking ‘there is no point to all SUBSCRIBE to GHG | 47

this’ or ‘it won’t make a difference’ or ‘this is

exercise session! You may be surprised

too hard’. They overcome these thoughts

by how much elite athletes put into

in several ways, but a key is to maintain

recovery,

effort by chipping away. If your task seems

and stretches, to ice baths, compression

overwhelming, break it down into smaller,

garments

more achievable lots. Remind yourself of

timetables. You may not need the ice baths

how good you will feel later, if you make

favoured by elite athletes, but anyone can

an effort now.

benefit from using the correct warm-down

3. Not trying to ‘ride out’ injuries I have

from and

warm-down finely

honed

exercises activity

recovery routine after training and playing.

seen many cases where people succumb

6. Change a treatment if it’s not working

to injury from trying to push through pain

Elite athletes expect results quickly and so

– yet elite athletes know that pain is their

should we, yet too many people continue

signal to stop. Sure, we all know heroic

getting the same physio treatment even

stories from professional sportspeople who

when there is no change. You should see

persevere with injury, but remember that

a change in three sessions or less. That’s

their livelihood and reputation is at stake

how quickly athletes expect a response

and these heroic acts often come at great

and it is a good rule of thumb for anyone.

cost. For the rest of us, pushing through

Seek a second opinion if there is no

pain risks time off work and time away from

positive change after three sessions. If you

the sport or exercise that you enjoy.

have a chronic condition which may take

4. Rehab exercises are also preventative Athletes take rehab very seriously, but the rest of us tend to skimp on rehab exercises

longer, you should at least expect to see a detailed plan, along with incremental improvements in this time.

once the pain goes away. The secret that

7. Sleep Elite athletes are serious about

athletes know is that rehab exercises are also

sleep because it’s so important both for

preventative exercises. Even if your body

mental and physical recovery. Prioritising

is feeling better you may continue to enjoy

sleep may require cutting down on alcohol,

significant benefit from those rehab exercises.

or putting down the electronic devices

5. Recovery is essential It’s common to overdo it when you love a new exercise routine or sport. Elite athletes place a

an hour before bed. But have no doubt, ensuring regular sleep may be enough to give your performance a lift.

high priority on recovery. Anyone can

8. Using positive affirmations Many elite

benefit from adopting a short recovery

athletes have had great success using

routine – preferably one which doesn’t

positive affirmations – these are sayings that

involve

prop you up and pep you up. For example,

alcoholic

48 | SUBSCRIBE to GHG

drinks

after

each

GHG Disclaimer – please read

In summary: • Anyone, at any level can emulate elite athletes’ approach to fitness.

• Managing injuries and sleeping well is critical.

• Mindset is at least as important as your physical abilities.

Kusal

Goonewardena

an

experienced

physiotherapist who consults via his clinic,

Elite Akademy. Kusal has authored books including: Low Back Pain – 30 Days to Pain Free; 3 Minute Workouts; and co-authored a better athlete’. Telling yourself a positive affirmation in the early morning and again late in the evening, can be remarkably effective. It could be something as simple as ‘I am better today than I was yesterday’.

9. Welcoming criticism In your journey towards a healthier and fitter lifestyle, you

may

come

in

for

criticism

–

hopefully this is constructive and from someone you respect, such as a physio,

..............

an athlete may say: ‘Each and every day I am

Natural Healing: Quiet and Calm. When not consulting, Kusal is a lecturer, author, consultant and mentor to thousands of physiotherapy students around the world.

Editor’s

Choice

The Complete Book of Running for Women

personal trainer or exercise partner.

A healthy ‘elite athlete’ mindset enables you to learn from it, take it on board and improve – you won’t see it as a personal attack and your ego won’t be bruised.

10. Consider

meditation

People

may

by Claire Kowalchik

Everything You Need to Know About: • Training & Nutrition • Injury Prevention • Motivation & Racing

be

surprised how many elite athletes use meditation to achieve bigger and better

Benefits of running: for stress relief, weight management, endurance & self-esteem

things. The only requirement is an open mind. But as everybody is different, some meditations will be more effective than others.

GHG Disclaimer – please read

Paperback Published 1999

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T

oo Busy Words: Kat Millar

our energy is starting to fade: it’s 3pm. You had planned to hit the gym straight after work, but you still

have so many urgent things pressing on you.

It gets to 5pm and you have no idea how

you’re going to get everything done, let alone workout. Besides, you’re tired

and

you want to relax after work and spend 50 | SUBSCRIBE to GHG

................................

Y

to Exercise Design: Oleksandra Zuieva

time with your loved ones. There’s always tomorrow, right?

If this sounds familiar, read on. Let’s face it. No matter how much we read about the benefits of exercise, many of us still struggle to find the motivation needed to leave the important tasks we’re working on, get into our active wear and get moving.

GHG Disclaimer – please read

1. Focus on how that workout is going to make you feel When we’re busy, we often get so consumed with what we’re doing that we fail to notice how our body is feeling. If we’re using up a lot of brain energy and churning out tasks, it’s easy to miss the signals our body is giving us. Signals, like tension around our shoulders or in our neck or head, a feeling of restlessness or lethargy, or just a general feeling of frustration from being stuck at our desk. Often when we are finding it hard to pull ourselves away from our work, thinking about benefits like ‘Exercise will make me live longer’ or ‘Exercise will help me lose those 10 kilos I’ve been wanting to lose for years’ isn’t going to cut it. We need to think about more immediate benefits than that.

The best thing to focus on is how you’re going to feel both during your workout as well as after it. We’ve all experienced that rush of endorphins and release of tension by moving – even if it’s just a walk in the fresh air. It’s one of the best ways to make yourself feel better.

2. Put your ‘why’ in your face If the main things you are experiencing during your day are your computer screen, phone, coffee and

....................................................................................................................

Here are three tips to help you:

deadlines, this takes its toll on your body.

When we’re busy, our body often takes on tension, from a sense of urgency to get more done. Let’s be honest – most of us very rarely complete our To-Do list and there are always more items being added to it. When does it end? The fact is, it doesn’t. You will probably always have things to do. So sometimes it helps to make peace by leaving some tasks undone until later.

Granted, there are sometimes emergencies that pop up that can’t be helped, but many things can usually wait. Even 30 minutes of movement will create a better feeling that will help you get your tasks done afterwards. Use the energy from your workout to propel you to more productivity.

This is where putting your ‘why’ in your face is so helpful. Place statements, pictures and inspiration around you to remind yourself why keeping active is important to you. Even a post-it note will suffice if that’s all you have time for at the moment. If you are able to carve out 15 minutes to find some inspiring photos and quotes, even better.

3. Make a date with yourself Now that you’re super clear on your ‘why’ and the

Focus on how you will feel both during your workout and after it.

sure that you have a date planned. If you don’t cancel appointments with your boss, your doctor, your clients or your friends, why do you cancel appointments with the most important person in your life – yourself? Honouring your promises and commitments to yourself is one of the best ways to build your self-image.

If your health is important to you and one of your highest values, does your diary reflect this? Is some movement featured in your calendar every day? If there is, how often do you honour that appointment with yourself? If you are blowing it off regularly, you may find that some of your self-confidence is being blown off with it.

Honour your

promises &

commitments to yourself.

........................................................

benefits to YOU of exercise, it’s time to make

* What (or who) do I need to say no to, in order to say yes to movement?

Include any other questions that will help you get to understand how you can stay active regularly. You’re worth it.

Kat Millar owns Get Results Training, dedicated to helping people transform their health, mind & body. Since 2003, Kat has helped thousands of people achieve their goals. She’s a coach, speaker, award-winning figure competitor, fitness lecturer & NLP practitioner. Her passion helps people achieve life-changing results & fulfilment, with a range of programmes for holistic health & body transformation. Contact via Kat’s website or Facebook.

Editor’s

Choice

The FastLife

by Dr Michael Mosley & Mimi Spencer

To avoid feelings of guilt or regret, it

Simple Secrets of Intermittent Fasting & HighIntensity Training

will help if you create a simple plan to

A range of workouts:

ensure you stick to your goals. Include the following: * What typically stops me from getting my workout done?

• taking ten minutes a day • three times a week • short and fast • can be done anytime, anywhere

* Do I need to schedule my workout at a different time of day? * What will I do to ensure that I manage my time properly, to get my workout in?

52 | SUBSCRIBE to GHG

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xercise E Correct Technique Words: Michael Dermansky

healthy lifestyle. Many people attend gyms or exercise at home. They

may have a personal trainer to watch their technique, but mostly they continue with routines that were demonstrated a long time ago. They may see a video on a new technique or read an article and become engaged to try it out. With all this information it is easy to make mistakes in an exercise regime or fall into using incorrect techniques over time.

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E

xercise is a very important part of a

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However, there are a few things you can do to make sure that you are doing exercises correctly.

1. Make sure that you know which muscle groups you want to work during an exercise. All exercises have to have a purpose to be effective and specific to your needs. For example, if you want to work on your knee control, it is important that you work on your quadriceps, in particular GHG Disclaimer – please read

Vastus Medialis Obliquus muscle (VMO muscle). This is the major stabiliser muscle of the knee cap. Do your research or ask a professional such as a physiotherapist or exercise physiologist to ensure that you work on the correct muscle groups.

2. Learn what a normal muscle ‘working’ sensation feels like. When a muscle is working, you should feel a slight ‘burning’ sensation in the muscle you are targeting, which disappears when you stop the exercise.

3. You should not feel a ‘pain’ sensation in tendons of the muscles, in the joint or in the different muscles that you are targeting. However, in the next day or two, a normal sensation can be a feeling of soreness or bruising. This is called delayed onset of muscle soreness (DOMS) and is part of the normal muscle growth process after exercise. It should not be painful in the area or the joint in the day or two after exercise.

You may

experience

some soreness after exercise but there should be no pain.

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the inside muscle of the quadriceps, the

4. Technique is also very important. The way you do an exercise can make the difference between an effective exercise and an ineffective exercise.

To address all these four issues, ask a professional physiotherapist or exercise physiologist to supervise your programme. It is important that you obtain the correct information about the various techniques, at least at the start of your programme, to ensure that you are getting exactly what you want from your programme with correct form, technique and purpose.

Michael Dermansky a Senior Physiotherapist and Managing Director of MD Health Pilates, with 17 years’ experience of treating clients from all walks of life, from 6-year-old children all the way to the age of 92. He can be contacted through his website.

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