In the last decade I have dedicated myself to women’s health and wellness. First through studying homeopathy and then becoming a Certified Pilates Teacher and Integrated Movement Therapies practitioner. Throughout the years of teaching Pilates and movement I have seen incredible changes in women. Physical, mental, and emotional changes. I have seen my clients being more balanced with improved posture.
With a desire to immerse myself more into the world of healing, I decided to become a Certified Bowen Therapy Practitioner and attended the accredited courses of the Bowen Technique Academy of Australia. http://www.bowtech.com/WebsiteProj/Pages/About/Welcome.aspx
Before I started the course I had never experienced a Bowen therapy myself, and had no idea how it felt. I was absolutely amazed how gentle and yet how profound this technique is.
Through Bowen therapy I have seen amazing results within just a few sessions, such as: shoulder pain and restrictions, knee and ankle pain, neck tension, lower back pain, TMJ disorder, and many others.
I will be honored to start you on your path to the improvement of your physical and mental health.
Pineapples are tropical plants with edible multiple fruits. They can be consumed fresh, juiced or cooked.
Pineapple juice is one of the best way of consuming pineapples. It is packed with vitamins and enzymes and has many health benefits.
To get the health benefits drink fresh pineapple juice and NOT processed juice. Most of the processed pineapple juices contain refined sugar or preservatives.
Here are some of the benefits:
- Pineapple juice contains bromelain, a natural anti-inflammatory enzyme. When bromelain is combined with Indian spice turmeric is even more potent. It also aids with digestion by helping the body to break down proteins.
- It helps healing of bruises and can alleviate arthritis pain .
- Bromelain also aids with digestion by helping the body break down proteins.
- Natural antioxidant:
- Pineapple juice is full of vitamin C
- An 8-oz. serving of pineapple juice contains 75% of the daily recommended amount of vitamin C. Vitamin C boosts the immune system.
- It helps tissue and healing of wounds.
- Pineapple juice contains thiamine and B6.
- The vitamin B6 stabilizes the blood sugar.
- It helps convert carbohydrates into energy and boosts the immune system.
- Pineapple juice is rich in potassium thus promoting kidney function.
- The potassium in pineapple juice helps you with electrolyte balance, which helps with muscle cramps.
Try this delicious and healthy recipe:
Wild Salmon – Pineapple skewers, sprinkled with black sesame seeds and lemon juice
- 1 lb wild salmon fillet, rinsed, cut into 1 to 1 1/2-inch cubes
- 1 lb fresh pineapple, cut into 1 to 1 1/2-inch chunks
- 1/4 cup mirin rice wine or apple cider vinegar
- 1/4 cup coconut sugar
- 2 teaspoons minced garlic
- 2 teaspoons minced fresh ginger
- 2 tablespoons grapeseed oil
- Pinch chili pepper flakes
- 3 tablespoons of minced parsley
- 1 tablespoon roasted black sesame seeds
- 8 bamboo skewers, soaked in water for at least 15 minutes before using
- lemon wedges
How to prepare it:
- In a glass bowl, mix together mirin or apple cider vinegar and coconut sugar until the sugar is completely dissolved. Add the fresh grated ginger, and grapeseed oil. Place the cubes of salmon in the bowl to be completely coated with the marinade. Cover and chill for 1-2 hours.
- Remove salmon cubes from marinade. Place marinade in a small sauce pan and bring to a boil, simmer for about 5 – 8 minutes and set set aside.
- Thread salmon, pineapple, and onion pieces onto soaked wooden skewer. Grill of the medium- high heat. If using an oven, place on a rack on a broiling pan, so that the salmon pieces are 6 inches from the element. Turn after 3 – 4 minutes.
- Baste with reserved marinade then cook for 2 to 4 minutes more, basting frequently, until salmon is just barely cooked through. Sprinkle with lemon juice and roasted black sesame seeds and garnish with parsley.
Bon Appétit ! Enjoy! It’s so delicious !
People often associate Pilates with strengthening the core, i.e. a lot of abdominal exercises. While Pilates does indeed emphasize moving from an awakened and well balanced core, what is less known is that in fact, Joseph Pilates developed his approach to body work primarily as a method for rehabilitating sick and injured clients. He understood the importance of moving mindfully in order to attain full health.
The Pilates Method of Body Conditioning develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit.
Pilates is an excellent method for learning the basics of healthy posture and movement patterns as well as how to move mindfully with body, breath and mind in unity.
Including exercises on Pilates reformer will help you to attain:
- leaner and longer muscles
- strong shoulders and chest
- better biceps and triceps
- leaner calves
- slimmer hips
- slimmer thighs
- tighter buttocks
- firm abdominals
- increased flexibility, balance and overall strength
- correct postures
- better mind-body connection
The pelvis is the foundation for all our movement, balance, stability and mobility and as such needs to be continually strengthened. It is the centre of our body, where life itself begins. It is in a shape of a ring and consists of four main bones: the sacrum, two hipbones, and the coccyx. As a strong foundation, it supports our reproductive and elimination organs.
We rarely give attention to the pelvis and pelvic floor unless we experience a problem related to it. It is in the pelvic floor that the root chakra (the muladhara) can be found. The energy of the root chakra influences both, the pelvic floor and legs and feet. The tension in these muscles must be balanced in the front, beneath the pubic bone and the back, where the sacrum is. These muscles must also work in cooperation with the deep back muscle and transversus abdominis for proper stabilization of the lumbar spine and sacroiliac joints. The pelvic floor is involved in many basic life functions: digestion, elimination, reproduction, breathing, and balance. A healthy functioning pelvic floor promotes greater health in all of these areas. The pelvic floor muscles along with the lower abdominals work in a coordinated system of muscles to support the hips and lower back. Pregnancy, childbirth, c-section’s, uterine fibroids, chronic smokers cough, obesity, hormonal changes as well as a sedentary life style could lead to decreased strength and flexibility.
How do we access and strengthen the pelvic floor?
During class, with cues like “Engage the pelvic floor” or “Pelvic floor up and in,” many students wonder how to engage their body in this way.
Pelvic floor muscles are hard to feel and notice in everyday activities, whether you are exercising or moving. The most known exercise is the Kegel – contraction that is introduced to pregnant women and people with incontinence issues.
Personally, I prefer engaging the pelvic floor by imagining bringing the sitting bones together and up and closing the opening of the vagina and anus through squeezing and lifting, i.e., trying to stop flatulence and trying to stop passing flow of urine mid-stream.
You can explore it yourself by:
• Lying on your back, with your feet flat on the floor in line with your hip sockets and your knees pointing up to the ceiling. Breathe into the belly, back ribs and side ribs, inhaling and exhaling to relax your body. On exhalation, contract your pelvic floor as though you are trying not to pee or pass wind. On inhalation release.
You could also activate your pelvic floor by:
• imagining picking up marbles with the muscles of your vagina and moving it up towards your navel, as though the marbles were on an elevator.
IMT® and Pilates is an excellent way to strengthen your pelvic floor muscles and pelvic powerhouse (core). It teaches you to become aware of the muscles.
The level of engagement of your pelvic floor muscles should be balanced with the amount of exertion you need to perform doing different Pilates exercises. For example, light activation of the pelvic floor is required when doing Leg Lifts, whereas intense activation is required when doing the Single Leg Stretch or The Hundred.
So my dear Friends, love your pelvic floor and remember that these exercises can enhance your sexual pleasure!
Have you ever watched the children play? How graceful and easy they move. They bend, they crawl, they jump with such an ease. Every move comes so natural to them. Children love to imagine they are animals and invent imaginary friends.
Fantasy rules. They do not think if they could do it – they just do it.
Can we? How about us? Can we move freely without pains and aches? Can we stretch like a cat? Or pretend that we are a “Dead Bug” or “Happy Baby” or can we “roll down the spine” with ease? How often do we release tension through breathing?
After days, weeks, and years of sitting at a desk, driving cars, watching TV while sitting on the couch, carrying kids or bags, our bodies start to fall into an easy slump. We start to drop down into ourselves, shrink, and let go of any spring that our spines are capable of holding. Can we even stand feeling the ground under our feet? Are we aware of our posture? When our muscles are in balance, we stand comfortably and upright. When our muscles are more contracted on one side than another, we are pulled in that direction and of course our posture suffers. Our joints are stiff and we are in pain. Furthermore, it could also lead to headaches.
We feel disconnected and out-of-balance. It is not only our physique that suffers but our emotions too. Do you know that our muscles have memory and hold emotions?
To bring the balance back into our bodies, to lubricate our joints, to be aware of our feet being connected to the ground and feel pain-free, we need to do something, to connect to our bodies again, to keep moving in a certain way (how the nature taught us). The answer is Integrated Movement Therapies (IMT)® and Pilates.
IMT® is a program of exercises with the goal to educate and rehabilitate people to move functionally and freely, and most importantly, without pain.
During IMT® and Pilates exercises, we re-educate our bodies and change the patterns of old movement habits to move harmoniously and with ease, using different movement concepts i.e. dynamic alignment, breath support; centre of weight and weight shift; core support; initiation and sequencing; effort intent; spatial intention;, etc.
A small sample of IMT® benefits:
- Improve deep core strength, flexibility, balance and endurance
- Increase range of motion and postural alignment
- Improve neuromuscular co-ordination
- Reduce stress and relieve tension, especially in peri- and menopause time
- Enhance body awareness
- Promote recovery from strain or injury
- Improve the way our bodies look and feel
IMT ® is suitable for varying levels of physical ability from couch potatoes to competitive athletes.