Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Improve Your Breathing June 30, 2013

#2 Focus on Breathing
Imprint to Neutral Spine.

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

Drill 2. Imprint/Neutral Breathing- Lie on your back and bend your knees with your feet close to your bottom. Your hips and knees are flexed then lift your feet off the ground. This allows the hips to tilt posteriorly. (Your low back will ‘imprint’ into the floor)
That is one of the things I really like about this type of breathing. It’s a great tool to use if someone has a natural anterior hip tilt (sway back) or “lower-crossed syndrome”. You should think about keeping the spine nice and long with your ribs down and chin tucked.
The challenge will be to hold this pelvic position while breathing properly.
Just like the crocodile breathing drill, you should think about breathing wide.
Aim to fill up your oblique’s (waist) and low back with each breath, and the pelvis should not rotate or tilt either.
Take each breath by getting wide with a static pelvis and long spine. If you have to work hard and tense your upper body to hold this position, place the feet on a stability ball or a wall to help assist holding the legs off the floor.
It should be challenging, but you should be able to develop a smooth and natural breath while holding the position.

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Are You Breathing Right? June 24, 2013

Filed under: Health — jax allen @ 1:05 pm
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#1. Focus on Breathing.

Over the past few years, the importance of proper breathing has really been embraced by many coaches and trainers, myself included. Dramatic changes in breathing mechanics lead to positive mobility improvements within minutes, some in seconds, after changing breath patterns. The results don’t always happen that quickly, but the immediate changes I’ve seen by changing breath and rib cage position can be profound.

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

Drill #1 Crocodile Breathing
Lie on your belly with your forehead in your hands.
Get comfortable and try to relax.

The floor will provide proprioceptive feedback to let you feel your belly breathing into the floor so you’ll know you’re doing the exercise correctly.
Many people will start by feeling the majority of the breath through the chest with minimal movement within the abdominal midsection.
Start to learn “belly breathing” in this position. However, you should NOT only focus on breathing into the belly. You should strive to fill up the belly, oblique’s (your side waist areas) low back, and lungs. You should be thinking about getting a very wide breath…360 degrees every time. The floor provides your body with feedback to “feel” that you are breathing wide.

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Lets Talk Poop #4 June 22, 2013

Filed under: Health,Nutrition — jax allen @ 8:31 pm
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This is n interesting view of what your poop should contain.
Get the proportions of your macro nutrients – protein, carbs, fats, water and fibre in balance and you’ll be welll on your way to a healthy transit time and happy gut.

Aim for a MINIMM of 5 A Day – my clients will have targets of a least 5 of each!

Enjoy your food, keep your food interesting and be healthy.

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Lets Talk Poop #3 June 20, 2013

Filed under: Health,Nutrition — jax allen @ 7:00 am
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I hope you’ve been thinking more about your digestion this week!
This chart will give you an ideas of how much a portion of various vegetables actually looks like.
Adding veggies to your meals is an excellent way to improve your ‘transit time’ – that’s how long it takes your food to travel through your digestive system.
Vegetables are also low in calories and high in water content- double whammy!

My clients add as many vegetables to their meals as they like – having prepared veggies in the fridge and your lunch box can REALLY help you avoid craving for carbs and break your ‘sweet tooth’ urges too.

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Lets Talk Poop #2 June 18, 2013

Filed under: Health,Nutrition — jax allen @ 10:41 am
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Let’s Talk Poop! #2
You and Your Bowel Movements

When to see a doctor
By Mayo Clinic Staff
There’s no generally accepted clinical definition for frequent bowel movements. Bowel habits vary widely among healthy people. Some healthy people may have three bowel movements per week, while others may have three per day.

If you’ve made lifestyle changes that can contribute to having more frequent bowel movements, and you have no other signs or symptoms, you’re probably in good health.

Make an appointment with your doctor, however, if you’re experiencing:

Changes in the consistency, volume or appearance of your bowel movements, such as repeatedly passing narrow, ribbon-like stools or loose, watery stools
Abdominal pain
Blood, mucus or pus in your feces

Follow me on Twitter. @jaxallenfitness
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Lets Talk Poop! #1 Frequency June 16, 2013

Let’s Talk Poop!
You and Your Bowel Movements

Frequent Bowel Movements Definition
By Mayo Clinic Staff
There’s no generally accepted clinical definition for frequent bowel movements. Bowel habits vary widely among healthy people. Some healthy people may have three bowel movements per week, while others may have three per day.

Frequency or pattern of your bowel movements may change over time. But if nothing else about your bowel movements is different — no loose, watery stools, abdominal cramping or bloody stool — the change is probably not a sign of any illness.

If you’re having more bowel movements than usual, chances are you’ve made some change in your lifestyle. You may, for example, be:

Eating more fruits, vegetables and whole grains, which increases fiber intake

Getting regular exercise or increasing your exercise

Drinking more water

Sometimes you need to be aware that changes in your normal routine may suggest disease is present……
Diseases and other conditions that may make you have more frequent bowel movements include:

Celiac disease
Crohn’s disease
Hyperthyroidism (overactive thyroid)
Irritable bowel syndrome
Medication side effect
Ulcerative colitis

Causes shown here are commonly associated with this symptom. Work with your doctor or other health care professional for an accurate diagnosis.

me on Twitter. @jaxallenfitness
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Beat Ageing with Food #10 June 13, 2013

Filed under: Health,Nutrition — jax allen @ 6:25 am
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10. Sip green tea for a clean bill of health

When that morning (and afternoon, and evening) cup of coffee gets boring, consider swapping it for hydrating, metabolism boosting green tea. Aside from its anti-inflammatory properties, studies have shown that the soothing drink has the potential to lower cholesterol, reduce the risk of diabetes and stroke, and stave off dementia.

Oh, and did I mention that four cups day can burn off an extra 80 calories? That’s the biscuit you fancied!

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