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If you are thinking about getting fit and healthy, or would like some dedicated one on one support, you might like to give my 6 Week Program a try. Not only do you get one on one support for developing a plan for being fit and healthy you also have access to a 6 week online stretching and self-care for your body program.

You can also book a free one on one consultation with me to see whether or not this is for you Fit N Fifty Plus Discovery Session.

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7 Top Tips for Relieving Muscle Soreness

How to Get on Track When You've Been Sick

Being sick is really a fit person’s worst nightmare. Yes, even fit people get sick, although not as frequently as other people.

Inactivity causes tightening or contraction of inactive muscles just like if you sit in one position for a long time. When you are sick in bed for a period of time the connective tissue of your muscles actually shortens which reduces the range of movement of your joints.

Not only will younotice a reduction in your muscle strength and ability, but there will also be a reduction in your aerobic capacity.

This means that you need to take care when returning to exercise. It can take anything from six to twelve weeks to get back to where you were depending on how sick you became.

The good news is that your body has a thing called muscle memory which means that once you have shown your body how to be fit it remembers. It kind of stays in your cells memory. When you start training again it comes back which means your body will respond much more quickly than when you first started out.

So how do you start again?

Depending on your chosen activity the rules are simple

  • Cut back intensity, don’t work hard just be gentle and allow your body to remember the rhythm etc.
  • Cut back distance or time, don’t go as far or for as long. Maybe start at 20 minutes and work your way back up.
  • Cut back frequency, exercise 3 days and then 4 etc.

You may have to go back to a beginner’s program for a few weeks. Walk instead of run, flat riding or walking instead of hills and gentle swimming.

Although I have written these guidelines for the flu or a virus they can be applied to anything that affects you physically. If it is serious, or you have had surgery, then it is always a good idea to check with your treating doctors or health practitioners. 

Most Important Tip

Listen to your body. If it says you are tired take note and modify what you were planning. If it hurts slow up. Self Care is the most important thing anytime but especially when you are coming back from illness.

Cooling Down, 3 Good Reasons Why You Should do It

Cooling down has long been thought to reduce the muscle soreness you might get after a hard workout. Current research suggests that it isn’t entirely correct, and that it is the warm up that prevents muscle soreness.

Cooling down is however really important for your body for a few other reasons.

  1. Firstly, it helps get rid of lactic acid as your circulation continues to keep the blood flowing into your muscles and removing waste products.
  2. Secondly it reduces pooling of blood in the parts of your body you have just been pushing hard. This will stop you from getting dizzy or fainting. For example, if you go flat out on your bike and then get off quickly that can make you dizzy.
  3. Last of all it allows your heart to return to its resting rate.

Gradually reducing the intensity of what you are doing for 10 minutes is usually enough particularly if you are walking, cycling or swimming.

For other activities you may want to stop and walk or jog slowly till you can feel that your heart rate is back to normal or you have stopped puffing.

I always find my cooling down period a really good psychological break between my exercise and what might be in store for me for the rest of the day.

It is also good to review, and bask, in the gloriousness of what you have just done or achieved.

6 Good Reasons Why You Should Warm Up

Warming Up is absolutely critical before starting any exercise, even walking, especially as you get a little older. Why I hear you ask?

Because….

  • It tells your body and your brain that they need to start working.
  • Gets your blood swishing around.
  • Gets your oxygen pumping.
  • Lubricates your joints
  • Warms up your muscles and tendons for action.
  • Reduces the stress on your heart, gets your metabolism ready to burn your fuel more efficiently, and sets your nerves firing so they can respond when you need them.

5 – 10 minutes of

  • Slow walking
  • Power walking
  • Jogging on the spot
  • Low step ups
  • Slow rowing
  • Slow cycling
  • Skipping                  is all you need to set yourself up. 

Warming up decreases the incidence of muscle strain by increasing the efficiency of muscle contraction.

Not only will this help you physiologically but it helps to set a process in place so that your body comes to know what to expect.

You may need to warm up for longer if:

  • You are going to do something more strenuous or
  • It is quite cold

Research evidence suggests stretching is of little benefit, and may be detrimental in the warm up stage. 

 

Everything You Need to Know for the Healthiest, Sexiest Lips in Town

If your eyes are the window to your soul then your lips are definitely the dictionary of your body.

Lips are the gateway to many things we love in life, especially eating. Well maybe that is just me but eating is a big part of life!

They also help keep unwanted things out of your body, and play a role in protecting your teeth and tongue, and I don’t think we pay them enough attention.

You can tell a whole lot about someone's health from their lips. Dry and chapped might mean they have been exposed to a lot of wind and sun, but it could also mean they are not eating properly. Particularly the case when we don’t eat enough fruit and vegetables, and get enough vitamin C in our diets.

If your lips are very pale it could mean that you aren’t getting enough iron. Iron makes our blood nice and red as it carries oxygen around the body.

If they are blue it usually means you are not getting enough oxygen to your body for some reason. It could be that you are very cold. When you are very cold the body shuts down the bits that are not vitally necessary and redirects blood to your vital organs to maintain your life. Or it could be an indication there is an issue with your heart or lungs. You need to get that checked out.

As women the dreaded oestrogen reduction is responsible for most of the issues with our lips, and everything else, as we age. It is the loss of elasticity and moisture than can leave your lips looking less than you want them too, but also leave them open to damage.

Lips are just like the rest of your body and need a bit of extra care and attention as you get older.

The 3 Key things you need to do

  1. Exfoliate
  2. Moisturise and
  3. Protect

Want to know more?

Just click on the picture to listen to Janine Hall from Soul Spa Alchemy take us through the do’s and don’ts of caring for your lips.


Need a little pep talk well here she is....WOW is all you can say about Victoria Rose. Amazingly vital and full of life and wisdom. Listen as she explains her approach to life as well as the effect of the "Burnt Chop Syndrome" on women's self esteem.

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