Great Tips for Women Over 40

I often receive queries how to better manage weight and eliminate the 'extra inch' gather around the waist after entering 40.

First learn to identify the reasons for the shift:

Hormones changes - less estrogen for women and less testosterone for men
Metabolism drops -  if you sit more, eat more and exercise less + deal with more stress
Loss of muscle -  lack of physical activity
Lifestyle choices - everything and everything

 

The protocols:

1. Find an Exercise You Love - so you will be self motivated and no one has to convince you to do it
2. High Intensity Interval Training (HIIT)** - One of my favorite types of HIIT routines are Tabata interval, which have you working hard for 20 seconds, resting for 10 seconds, and then repeating until you have reached 8 intervals
• **workouts are designed to keep the heart rate elevated, helping buildup endurance and strength while burning more calories
3. Remember the stretching and connective tissue massage - this is  a MUST no matter the form of exercise you going to engage; this will reduce injury and promote flexibility and better blood circulation
4. Add more time to your workouts - if you usually exercise for 45 minutes, consider increase gradually to 1 hour (push yourself beyond your limits)
5. Add more frequency - once a week is not enough any more, consider 2 in a day once in a while to pump up the cardio and calorie burning
6. Stick to the Two-Day Rule - never go more than two days in a row without exercise, keep the rhythm moving
7. Try using a pedometer or tracker -  to see how many steps you can get each day

Strength Training:

Bird Dog Pose in Yoga

Gluteus Bridge

Jog on Spot

Modified push up

Plank

Single Leg Hamstring Bridge

 

Basic Squat

Star Jump

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More Tips:

1. Change your  diet - become vegetarian for 3 months, cut out the sugar, diary products and processed food
2. Follow the 80/20 rule -  Eat healthy 80 percent, or most of the time
3. Never Skip Breakfast - changes you will over eat the next meals and also without the food, your brain not going to function well          
4. Drink Lemon Water - promote toxin flushing
5. Drink Coconut oil - there are many benefits from the coconut (I will write more in another sharing)
6. Use Essential Oil - use of therapeutic grade of essential oil to get to the balance stage
7. Practice earthing - the easiest way is to go barefoot and stand on the grass on your garden at least 20 minutes a day
8. Quality of sleep - a good sleep in the best remedy for all sickness
9. Keep a Positive Attitude - believe in yourself and Trust and have faith
10. Meditate - Start with 10 minutes focusing just on your breathing, you will be amaze with the result

Let's Get Active Now

Build muscle, burn calories, and boost metabolism ...

Wishing you all a younger, stronger and more functional body

Hand Pain and Numbness?

手麻,手指抽筋,手腕痛 - 相信些症狀都不陌生吧.

其中我所观察到最主要发生原因是不良姿式;  例如长时间固定坐姿、低头族、滑滑族、喜欢翘二郎脚者要小心注意了-->这都会導致血液循环差. 其他发生原因运动过量,肌肉、关节受伤了。

以下一些简單及容易进行的预防和改善方法：

• 可以设定闹钟起身活动伸展
• 平时注意保暖,多喝水
• 深層筋膜按摩
• 拉筋
• 均衡饮食,包括 吸取足够的矿物质
• 规律运动作息
• 到户外接地气
• 使用精油舒缓

手部伸展及关节运动

与手部酸痛有关的筋膜部位

利用各种工具幫助放松

Wintergreen, Aroma size, Peppermint, Lemongrass &  Copaiba 精油都可以减少不適。可以稀薄後按摩在患处。

从现在就开始好好保养手臂,除了预防以上轻微症状也避免健康大问题例如筋膜僵硬、骨刺、椎间突出、血管受压迫等等。

知道及做得到吗是值得大家去思考一下下的。希望大家堅持去实行以上的分享。

祝 快乐。