5 Important Tips to Improve your Posture at Work

Some of you are enjoying the perks of working from home, I mean, who doesn’t, right?

Whether you are working from home or working physically in the office, this video is perfect for you.  I will be sharing 5 important tips to improve your posture at work.

I hate to be the bearer of bad news but being seated for extended periods of time exposes you to bad posture which not only increases feelings of depression, zap your energy and cuts off your circulation but also puts you at risk of chronic pain, musculoskeletal disorders and injuries. But don’t worry as that’s what I am here for today, watch the video to find out my 5 tips to improve posture at work.

 

Hit the subscribe button in YouTube and click the notification bell so you get a front row seat to my fresh and upcoming videos!

How Vicky feels much stronger and mobile

There is one common thing I see with people who are struggling with their lower backs and  I’m going to show you how you can overcome it.

But first, check out one of my clients, Vicky who struggled with becoming more immobile and taking more pain killers for months, wanting and trying to reduce her back pain.

Anytime she thought about trying a Pilates class she felt very scared, so she tried a Yoga video at home but she didn’t have the strength to keep up, it was too hard for her

It just made her so uncomfortable, she managed to injure herself more until she finally decided to stop doing what wasn’t working…

My worries about not being able to keep up were put at ease. Anything I struggled with Sandhya was brilliant giving lots of variations and I feel so much stronger and I’m now more active.”

Vicky struggled not only with lower back pain, but with one of the most common feelings when it comes to exercise:

“I’ve tried everything, how will this be any different??”

And listen, I get it. You’ve tried all the different exercises online, tried going to classes, but they were all too difficult.

All while juggling your already demanding lifestyle.

So OF COURSE it feels like nothing is working.

But one way I help my clients overcome this is by helping them get clear on what their vision is, and what exactly is getting in the way.

Then, focusing on THAT.

Focus on being driven and motivated by your vision for yourself vs. focusing on all the things that haven’t worked.

It comes down to this: LOOKING BACK WILL KEEP YOU STUCK.

So if you want to learn how to create a SOLID and CLEAR game plan that is actually sustainable and fits your needs, as well as the lifestyle you want for yourself…

Then I urge you to schedule a Reduce your lower back pain call with me.

Click here to see the best day and time. 

Here’s the agenda for the lower back call:

  • First we’re going to get to know each other a bit more and you can share what’s been going on
  • Then we’re going to talk about lower back pain
  • Then you’ll share the biggest struggle with your back pain
  • Then I’ll share the Pilates for Back system I’ve created to reduce back pain without increasing pain killers or receive long term medical care

You’ll finish the call with tangible steps so that you can start to reduce your back pain.

The results Vicky got are possible for you too! And with me in your corner, you’ll be unstoppable!

Click here to schedule a Improver your back pain call with me. 

Looking forward to hearing from you!

====

Does your back ache from sitting at a desk all day?  Maybe it’s time to take a look at your chair?  In this video below I share with you my tips to finding the best office chair and the importance of a lumbar support.

https://www.youtube.com/watch?v=URm1A9ZMk04&t=2s

If you know someone else who might benefit from this video, share away!

 

 

Why sitting all day can lead to chronic pain

Have you ever been sitting down most of the day and then when you stand up.

Your hips and back, shoulders and neck feel soooo locked up …

 

YIKES!

 

If this is something that happens on a regular basis, it can land you in a no-win cycle of aches & pains and maybe even injury.

It goes something like this:

  • You get aches & pains because your muscles are tight from not moving.
  • So you end up moving even less, because you have aches & pains.

You can see how over time, this can put some real limits on your lifestyle and even your health!

The good news is that there are some SIMPLE things you can do to break the cycle (and even avoid it in the first place).

  • Move! Every hour stand up and move around for a few minutes. Set a timer to make this happen. If you’re on a road trip, take a little walk during rest stops.
  • Stretch. Your hip flexors can get super tight when you sit a lot. This can cause a chain reaction in your other muscles, making them get tighter or weaker. Keeping them flexible now can help you avoid injury in the future.
  • Be more active. When you’re not sitting, find ways to incorporate movement into your daily routine. Exercise, take regular walks, take the stairs, park farther away, and find excuses to move! Not only will this give those tight muscles a break, it will help keep your metabolism revved!

Try doing these 4 things every day for one week and you’ll be amazed at how much better you feel!

If you want some motivation to get moving join my FREE 5 day Pilates & Relaxation challenge https://yogakeynsham.com/5-day-challenge-for-pilates-relaxation/

 

It’s week 4 of quarantine/lockdown, how are you doing?

To be honest, I am starting to feel the stress of home isolation quite a bit. The news we see on TV is not getting any better, the kids are becoming more and more restless, the food is running out – leaving home to buy groceries is also stressful thinking we might bring the virus home.

The anxiety could be overwhelming.

So, for the first time in 3 weeks, I went out of the house to get some air (don’t worry, I stayed as far away from other people as possible!).

I did not go far, just walked around our block to stretch my legs and clear my mind.

And I started to think, I may not be alone in feeling mentally distressed about all these.

 

Covid-19

Outbreaks are proven to affect our mental health

In a survey done in March 2020, 51% of young people here in the United Kingdom reported that this pandemic and the new social distancing measures have made their mental health a bit worse. (Statista, March 2020)

And this holds true for people of all ages, whether infected or not, front liners or otherwise. This time of crisis is causing a toll on the overall mental health of the population that Mental Health UK has issued psychological first aid guidance on their site.

The uncertainty, our lack of control, the threat it poses to the people and things we love – all of these are new to us.

Feeling anxious right now is normal.

But just because it’s normal doesn’t mean we have to resign ourselves to it.

 

How to fight COVID-19 Anxiety?

Since the lockdown, the majority of us are working from home or have even lost income opportunities. This is bound to have an impact on our mental health. So, what can we do to help ourselves during this time?

Here are some ideas:

  1. Limit your news and social media time.
  2. Write down your thoughts to keep things in perspective. (this helps me a lot even though I’m not a journal person!).
  3. Focus your energy on things you can control (like keeping the house tidy and sanitised or as much as you can!)
  4. Meditate. Meditate. Meditate.
  5. Keep yourself active with a daily exercise routine.

 

30-minute exercise each day makes all the differenceExercise to avoid anxiety

Our physical and mental health are undeniably linked. And during this time, staying active matters – yes, even if we don’t feel like it.

By staying at home, it’s simpler to just sit on the sofa all day where it’s comfortable and eat unbalanced meals and junk foods. And with this routine, it’s much easier to fall into anxiety and panic attacks.

Studies have proven that exercising daily, even for just 30-minutes, will boost your mood. Regular exercise helps to ease depression and anxiety by releasing feel-good endorphins and allows you to take your mind off worries.

So, today, I want to share with you an exercise kit to get you away from the cycle of negative thoughts and unhealthy lifestyles.

 

Let’s get you off the sofa and start moving, shall we?

Sign up here https://yogakeynsham.com/freeguide  to get my FREE Pilates and Yoga kit today.

Here’s what you can expect,

  • Exercises can be done at home, no equipment needed
  • Don’t worry if you have not tried Pilates or Yoga before, routines provided are easy to follow.
  • We will get you started on meditating. Even if you think you can’t meditate!
  • We will build your physical and mental strength to cope with everyday stress.
  • 10 minutes of strengthening exercise focussed on reducing back ache.
  • 10 minute of stretching focussed on stretching out tight muscles from sitting down too much.
  • 10 minutes of meditation practice suitable for the complete beginner!

I know these trying times are hard. And it’s harder when so much happens in the world and none of it is within our control.

But I hope this exercise kit can help ease your worries, even for a bit.

If you’re not sure how you can follow the routines on your own and feel like you need more guidance, feel free to send me a message saying more help please.

 

I will be happy to guide you through it, just send me an email at info@yogakeynsham.com

I am excited to hear from you.

How can you look after your back when you can’t get to an Osteopath, Chiropractor, Masseuse or an exercise class?

That’s a regular thought that goes through many of my clients heads!

Truth?  You can help yourself without going out of the house by exercising.

Now…hear me out for a minute.  Many of us know that moving is super important but did you know that our body features a fascia membrane that surrounds our muscles and is like several layers of clingfilm, and if we do not move regularly the fascia gets tighter and thicker and we become more and more stiff.

In addition to the above, the muscles become shorter and tighter from reduced movement.  If we don’t stretch our muscles this can lead to injuries from everyday movements such as reaching to put your socks on, making your bed, or getting up and down from a chair!  So moving regularly and stretching is most important to daily life.

But where do you start and how do you get motivated? I understand that getting motivated to do anything for yourself can be challenging and during a pandemic, it can be equally HARD and I don’t want you to do this alone.

Which is why I’ve decided to share with you the exercises I used to take control over my back.

The truth is, most clients I work with have back issues and also a weak core.  But how do you know if this is the case for you?  Try out for yourself. Try my knee lifts exercise and time how long you can hold it for if, under 50 seconds, your back issues could also be from a weak core.

If this is the case then I can help you.  My core was weak too, I had my appendix out when I was 10 and now looking back I think a lot of my issues came from that time.  If we can fix the underlying issues of back issues then we can begin to reduce the effects that bad backs have on our lives!   Pretty cool, right?

After explaining this concept to hundreds of clients and seeing lightbulb after lightbulb go off, I decided to put together this 2 week programme to tackle back issues without leaving you wondering what exercises might not be right for you and your back.

In it, I share with you my 3 steps to start your back healing journey and it includes:

✅Printable illustrated practice sheets showing you the specific exercises to do.

✅Instructional guided videos showing you how to exercise effectively and safely

✅Printable Progress diary so that you can see the progress you are making

✅Guided weekly step to step plan to follow and keep you on track.

If you think this is something you want to find out more about it, please reply with “me please”.

 Follow my Facebook Page
or join my Facebook Group to learn more.
Or schedule a call with me and we can discuss what you need and how I can help you.

COVID-19 Response

It’s week 4 of quarantine/lockdown, how are you doing? 

To be honest, I am starting to feel the stress of home isolation quite a bit. The news we see on TV is not getting any better, the kids are becoming more and more restless, the food is running out – leaving home to buy groceries is also stressful thinking we might bring the virus home.

The anxiety could be overwhelming.

So, for the first time in 3 weeks, I went out of the house to get some air (don’t worry, I stayed as far away from other people as possible!).

I did not go far, just walked around our block to stretch my legs and clear my mind.

And I started to think, I may not be alone in feeling mentally distressed about all these.

Outbreaks are proven to affect our mental health 

In a survey done in March 2020, 51% of young people here in the United Kingdom reported that this pandemic and the new social distancing measures have made their mental health a bit worse. (Statista, March 2020)

And this holds true for people of all ages, whether infected or not, front liners or otherwise. This time of crisis is causing a toll on the overall mental health of the population that Mental Health UK has issued psychological first aid guidance on their site.

The uncertainty, our lack of control, the threat it poses to the people and things we love – all of these are new to us.

Feeling anxious right now is normal.

How to fight COVID-19 Anxiety?

Since the lockdown, the majority of us are working from home or have even lost income opportunities. This is bound to have an impact on our mental health. So, what can we do to help ourselves during this time?

Here are some ideas:

  1. Limit your news and social media time.
  2. Write down your thoughts to keep things in perspective. (this helps me a lot even though I’m not a journal person!).
  3. Focus your energy on things you can control (like keeping the house tidy and sanitised or as much as you can!)
  4. Meditate. Meditate. Meditate.
  5. Keep yourself active with a daily exercise routine.

30-minute exercise each day makes all the difference

Our physical and mental health are undeniably linked. And during this time, staying active matters – yes, even if we don’t feel like it. 

By staying at home, it’s simpler to just sit on the sofa all day where it’s comfortable and eat unbalanced meals and junk foods. And with this routine, it’s much easier to fall into anxiety and panic attacks.

Studies have proven that exercising daily, even for just 30-minutes, will boost your mood. Regular exercise helps to ease depression and anxiety by releasing feel-good endorphins and allows you to take your mind off worries.

So, today, I want to share with you an exercise kit to get you away from the cycle of negative thoughts and unhealthy lifestyles.

Let’s get you off the sofa and start moving, shall we?

Sign up here to get my FREE Pilates and Yoga kit today.

Here’s what you can expect,

  • Exercises can be done at home, no equipment needed
  • Don’t worry if you have not tried Pilates or Yoga before, routines provided are easy to follow.
  • We will get you started on meditating. Even if you think you can’t meditate!
  • We will build your physical and mental strength to cope with everyday stress.
  • 10 minutes of strengthening exercise focussed on reducing back ache.
  • 10 minute of stretching focussed on stretching out tight muscles from sitting down too much. 
  • 10 minutes of meditation practice suitable for the complete beginner!  

I know these trying times are hard. And it’s harder when so much happens in the world and none of it is within our control.

But I hope this exercise kit can help ease your worries, even for a bit.

If you’re not sure how you can follow the routines on your own and feel like you need more guidance, feel free to send me a message saying more help please.

I will be happy to guide you through it, just send me an email at info@yogakeynsham.com

I am excited to hear from you.

 

 Follow my Facebook Page
or join my Facebook Group to learn more.
Or schedule a call with me and we can discuss what you need and how I can help you.

How I Make the Most Out of Being Indoors?

Focus only on what you can control.

Panicking is never an answer to anything. It will only cloud your judgment and get in the way of living your life the best you can.

I already come to terms that the effect of COVID-19 on my family and business will be immense.

So, I take things one step at a time.

I focus on what is under my control rather than what I cannot control. Take concrete steps to follow precautionary measures and recommendations by the government as I stated in my last email.

Practicing these recommendations means I am already doing my part to help keep myself, my family and the rest of the world safe.

Avoid heavy consumption of news and social media.

I know we have to be alert about what’s happening to our country and the rest of the world. But too much exposure to news and social media can only increase our distress and anxiety.

So, keep yourself informed and follow reputable sources only. Be cautious about fake news and stop sharing every bit of information you come across.

 And at all costs, avoid arguing with others online. We’re all in this together.

Establish a regular routine at home.

I know we are not used to having too much time in our hands. But having a regular routine works best to stay productive and have a sense of purpose.

Set aside time to do things that you love.

Or remember those things you have been putting off for a while because you lack the time? NOW is the perfect time to do it.

Learn a new skill, take up a new hobby, try a recipe – whatever works and will make you feel good and your mind occupied.

Exercise and keep moving!

Staying at home is not an excuse to be sluggish. Make it a point to get enough exercise every day to boost your immune system.

No equipment? Not sure which exercise is for you? 

There are a lot of exercises that don’t require equipment or machine and can be found online. All you need is your willing body and if you haven’t done much exercise before perhaps start with Pilates or Yoga as these are low impact so not as strenuous as others.

If you want to learn about it, give me a heads up and we can talk about online classes that will work for you.

Click here if you want to schedule a call with me.

Focus on your healing.

Take this time to focus on your healing and recovery – be it a mental struggle or physical pain that has been bothering you for a long time. Going out for treatments may not be an option for now, but how about trying online classes to ease your pain?

If lower back pain has been bothering you or if you just want to quiet your mind through yoga, let me help you with that.

 Follow my Facebook Page
or join my Facebook Group to learn more.
Or schedule a call with me and we can discuss what you need and how I can help you.

Click here to schedule a yoga online session or Pilates for back pain call with me.

 

Would you consider your mind healthy?

We all know the benefits of physical exercise but what about mental exercise? Meditation is an excellent way to exercise the brain. Meditation helps strengthen the mind’s ability to be aware of and focus thoughts.

Studies show how meditation may reduce blood pressure, anxiety, depression and insomnia.

For me 10 to 15 minutes a day meditation is perfect. Consistency is the key.

Have you tried meditation? And if so what are your blocks to trying it?Meditation Keynsham

“Why go to Yoga?”

I’m desperate to go to Yoga. It’s not liked I haven’t tried. Tuesday I arranged for my son to be looked after so I could go to Yoga. I show up but the class is cancelled so today. I arrange to go into Bath, my mum to have the children and arrive at Yoga 20 minutes early to be told it is fully booked. Then, my mum asks me. “You do so much Yoga why do you have to go?” I NEED Yoga. I just like to go to a class and switch off. Not to have to think about what poses I want to do next but to drift off in a meditative state and zone out. That’s why I have to go to yoga as a student. I need to remember how it feels at the end of a Yoga class when my aches have disappeared and my mind feels reset again. Able to cope with the world and be a better wife, a better mum, a better friend.. That’s why I HAVE to go to yoga! Sandhya.Yoga si

Why Chewing Your Food Properly Is Important For Your Overall Health and Wellbeing

Did you know that you should chew your food a minimum 15 times before swallowing. In some cases upwards of 30-40 times! When it comes to chewing your food a good rule of thumb is to chew till food has turned to liquid and well-mixed with saliva; a piece of hard vegetable will take longer to be chewed properly compared to a piece of soft fruit.

There are 4 key benefits to chewing food properly that increases overall health and wellbeing. Let’s go through them:

  • ENABLES THE RIGHT AMOUNT OF FOOD EATEN

Research has shown that chewing food slowly and thoroughly can help a person feel full faster. In a recent study, women who ate fast consumed more calories, and felt less full than those who ate slower and chewed their food correctly. Similarly, in a study by Iowa State University, researchers found that subjects that chewed their food more reported lowered appetite.

When your food is turned to liquid before entering the stomach, your body is able to digest your food faster and more efficiently, allowing faster nutrient absorption and a wonderful sense of fullness because your body is satisfied.

  • THROAT CARE

When we eat, food is chewed to an appropriate particle size, mixed with saliva and rolled into a smooth shape by the tongue, before we swallow. This ball of food is formally called the bolus. If food isn’t chewed to a proper particle size, or still has sharp and hard edges (imagine chewing potato chips fast!), the bolus may harm the throat when swallowing, or the bolus might come apart.

As chewing, swallowing and breathing in humans are intricately linked, eating fast may lead to choking or the food harming the throat grazing it on it’s way down. This is when infection can occur within the throat.

  • TO PROMOTE OPTIMUM DIGESTION

Digestion starts in the mouth, as saliva contains enzymes to break down starch and fats. By chewing your food properly, you allow the digestive process to start even before your food reaches the stomach. After swallowing, food particles reach the stomach to be broken down and digested by the acidic gastric juices. Chemistry tells us that the larger the surface area to volume ratio a particle is, the quicker it is eroded and in this case, digested. Conversely, large particles make be difficult to break down, which slows down your digestion, and can slow down your metabolism over time.

A study was conducted on how the particle size of chewed almonds affected the bioavailability of the nutrients in it. Not surprisingly, the more an almond was chewed, the smaller the particles, the more nutrients were extracted from it.

By not chewing enough, larger particles pass through the digestive system undigested causing problems such as bloating, gas, gastric cramps and diarrhoea

  • MINDFULNESS

Mindful eating relates to savoring one’s food through appreciating the way it looks, the aroma, texture and taste. By chewing slowly in appreciating these aspects of your food, you cultivate a mindfulness of what is being eaten, rather than eating mindlessly, which often lead to overeating, especially when done in front of a TV.

Mindful eating is not only about slowing down so that you consume less; mindful eating can potentially decrease stress level and ensure better digesting. Science[1] shows that when the body is under stress, digestion is impacted as the body may regard it as secondary to preparing for fight or flight reflexes. Mindful eating focuses attention on the meal, relaxing the mind and thereby ensuring the body digests food properly.

 

Out of all the health benefits in eating slowly and chewing our food properly, the most important of all is the ability to connect with our loved ones while we eat. It allows space for having a mindfulness about our interactions, not just with our food, but with our friends and family too.

Try to make each meal a potential social event if possible; catch up with your family over breakfast or teach your kids the importance of slowing down to eat and how it makes them feel, have lunch outside the office with your colleagues, reconnect with old friends through dinner.

Start to eat slowly and see how it impacts those around you.