Exercise Myths, Activewear and Do You Want Coffee With That?

Exercise Myths, Activewear and Do You Want Coffee With That?

Sarah Healy Exercise Myths Ponderings Magazine

Sarah Healy physiologist and columnist unpacks the myths about exercise and gets straight to the point!

Extra flexible people are double jointed – Nope, not a thing in humans.

 

Joints can be hypermobile, but there are definitely no extra joints in there! In fact, hypermobility features joints that easily move beyond the normal range expected for that particular joint. Which can be very handy for the contortionist and party trick, but alas, not an extra joint in sight!

 

Running is bad for your knees –

 

Research has found recreational runners have a lower risk of developing osteoarthritis than non-runners.  Everything within reason, of course, as the studies also showed that runners training and competing at a very high level for more than 15 years have the same likelihood of developing osteoarthritis as the general population. If I were talented and dedicated enough to be able to compete at such a high level for so long, I’d be happy to take that risk.

 

You need to wear ACTIVEWEAR to exercise – Definitely not.

 

Anything comfortable to move in will work. I’ve been known to get a few exercises done before breakfast in my PJ’s, so no judgement from me! We know everyone loves a good lycra but its about movement not lorna.

 

When you ride with a group you must stop for coffee – full disclosure, I used to ride in a bunch and more often than not we stopped for a coffee, but I’m just saying you don’t have to.

 

You need to be fit to attend an aerobics class (now known as group exercise classes) – the class is how you get fit not the other way round. Stand up the back, do what you can, adlib the rest.  

If you have a sore knee, treat the knee – nope.

 Teknique Health Sarah Healy Ponderings Magazine

Remember that song “the hip bone is connected to the thigh bone, the thigh bone is connected to the knee bone…?” Well, when one area of the body hurts, it is often also influenced by another area. It’s amazing how often my clients with chronic shoulder pain have low back pain as well. Treating one specific area doesn’t address the rest of what is going on in there!

 

Our bodies are very good at compensating and finding the easiest way to do something. If we can’t squeeze our shoulders back, we’ll arch our lower back by tilting our hips to create a similar movement. This compensatory action can create strain or overuse of the lower back muscles.

If you’re not losing weight, your exercise isn’t working – WRONG.

 

There are endless benefits to exercise, and I will gladly list a few for you – improved heart health, lung health and mental health, decreased the risk of cardiovascular disease, type 2 diabetes, many cancers. Regular exercise reduces the inflammation in your body, decreasing strain inside and out. There is more, but I have a word limit, you get the point though.

 Want to get in touch with Sarah and find out more about healthy healing? This inspiring human can be found HERE.

Sarah Healy Teknique HealthAbout Sarah Healy:

Exercise Physiologist – AEP AES ESSAM | Bachelor of Applied Science – Human Movement |Graduate Diploma – Exercise for Rehabilitation | Cert IV – Training & Assessment An Exercise Physiologist with over 13 years of experience and has been employed in the sport and fitness industry since 1996. Sarah works with individuals experiencing pain, musculo-skeletal injuries, posture/muscle imbalances and those that have developed anxiety relating to exercise and movement.

 

 

Australia’s Youngest Politician is Changing the Future for Local Shops

 Anyone can have a good idea... But making it happen takes a special kind of person. Robert...

Treaties, Climate Change and the Fight Club of the 2019 Vote

Makarrata, a treaty and 650,000 years of carbon dioxide lead to this moment, a minister walked into the Fight Club of the Australian Election.

At Ponderings, we believe in telling the stories of those who have overcome adversity to achieve positive change and to reflect, to inspire and to prosper.

When a person becomes so impassioned for the justice of others that he leaves the safety of a pulpit and walks into the den of politics- you take a breath in. He is part of our Ponderings community and has rolled up his sleeves and entered the fight club holding a torch. What is he coming with? Climate change, The Uluru Statement from the Heart and voice of the Makarrata.

He is a grandfather, a devoted husband and a beloved minister of the Anglican Parish of Gosford. This is not a man sipping his Grange from a megamansion or a lefty infuriated throwing around restless and careless words. He gives a shit that’s for sure. He set the social media world ablaze and became the talk of the world when he used his church message board on the front lawn to say “Dear Christians, some people are gay, get over it.”

What followed was advocacy and lots of it. Informed, educated, and a whole of fearlessness. It’s not easy standing up for those who need it most. Rod Bower has braved break-ins, had sermons bombarded by white supremacists and death threats come weekly. A minister of the church opening the Sydney Madigras? He’s copped it and still he marches forward.

Fast forward 2 years, and he is the representative for the ICAN party in the Federal Election; Independents for Climate Change Action Now. ICAN is a coalition of independents from across the political spectrum with some specific plans on what needs to happen to give the mechanics of our democratic machine a grease and oil change.

So I asked Father Rod Bower some questions because if you have made it to the top row in the voting ballot, people want to know what the heck you are going with that platform if they vote for you.

What do you hope to achieve once you’re in there?

In the first 100 days, I will help the parliament to declare a Climate Emergency. I will help the parliament to revisit the Uluru Statement from the Heart. This will set the cultural parameters for the term. All legislation must be climate-informed for our children to have a bright future.

Ponderings: The Uluru Statement from the Heart – is a national Indigenous consensus position on Indigenous constitutional recognition, which came out of a convention of 250 Aboriginal and Torres Strait Islander delegates in 2017.

The Uluru Statement sought a Makarrata Commission to supervise a process of agreement-making between governments and First Nations and truth-telling about indigenous history. Makarrata is a word from the language of the Yolngu people in Arnhem Land. The Yolngu concept of Makarrata captures the idea of two parties coming together after a struggle, healing the divisions of the past.

Why climate change?

In the past 650,000 years, the carbon dioxide Level in the atmosphere has never risen above 300 part per million, with an average of about 200ppm. Today it is over 400ppm.

The planet’s average surface temperature has risen about 0.9 degrees Celsius since the late 19th century, a change driven largely by increased carbon dioxide and other human-made emissions into the atmosphere.

We can mitigate the devastating effect of global warming by becoming a zero-emissions society and by capturing carbon from the atmosphere and storing it the ground and plant life.

In short;

The planet is warming.
We did it.
It’s bad.
We can fix it.

Why is it important to have independents elected?

The two-party system is no longer agile enough to meet the rapidly changing political landscape. The system has become so corrupt that only a solid group of centrist independents will be able to precipitate changes to election donations and establish a Federal ICAC.

How can voting for an independent positively impact government in Australia?

The Gillard Government was one of the most productive in modern Australian history. That is in part, due to Julia Gillard’s excellent negotiating skills but also to the fact that she had a group of sensible independents with which to negotiate. A minority government, where the balance of power is held by productive independents, works well because ideology has to stand aside for practical solutions.

What do you need now to get there?

To win a Senate seat in NSW a candidate requires a quota of 14.5%, that’s a little over 700,000 votes. The more primary votes we get, the more preferences we will attract. So if voters believe that a proper response to climate change is essential and a sustainable society is crucial that they can vote 1 ICAN in the Senate.

Group Q in NSW
Group K in Qld
Group M in Vic

People may not understand the vital importance of independents representing sections of the social fabric of our country in government. They help create a balanced representation, to pass legislation and stop the corruption of our democratic system. It’s a system worth protecting!

If you would like to find out more about the ICAN party and the members, you can click here.

To read about the Uluru Statement of the Heart and Makarrata you can click here and read the statement below.

We, gathered at the 2017 National Constitutional Convention, coming from all points of the southern sky, make this statement from the Heart:
Our Aboriginal and Torres Strait Islander tribes were the first sovereign Nations of the Australian continent and its adjacent islands, and possessed it under our own laws and customs. This our ancestors did, according to the reckoning of our culture, from the Creation, according to the common law from ‘time immemorial’, and according to science more than 60,000 years ago.
This sovereignty is a spiritual notion: the ancestral tie between the land, or ‘mother nature’, and the Aboriginal and Torres Strait Islander peoples who were born therefrom, remain attached thereto, and must one day return thither to be united with our ancestors. This link is the basis of the ownership of the soil, or better, of sovereignty. It has never been ceded or extinguished, and co-exists with the sovereignty of the Crown.
How could it be otherwise? That peoples possessed a land for sixty millennia and this sacred link disappears from world history in merely the last two hundred years?
With substantive constitutional change and structural reform, we believe this ancient sovereignty can shine through as a fuller expression of Australia’s nationhood.
Proportionally, we are the most incarcerated people on the planet. We are not an innately criminal people. Our children are aliened from their families at unprecedented rates. This cannot be because we have no love for them. And our youth languish in detention in obscene numbers. They should be our hope for the future.
These dimensions of our crisis tell plainly the structural nature of our problem. This is the torment of our powerlessness.
We seek constitutional reforms to empower our people and take a rightful place in our own country. When we have power over our destiny our children will flourish. They will walk in two worlds, and their culture will be a gift to their country.
We call for the establishment of a First Nations Voice enshrined in the Constitution.
Makarrata is the culmination of our agenda: the coming together after a struggle. It captures our aspirations for a fair and truthful relationship with the people of Australia and a better future for our children based on justice and self-determination.
We seek a Makarrata Commission to supervise a process of agreement-making between governments and First Nations and truth-telling about our history.
In 1967 we were counted, in 2017 we seek to be heard. We leave base camp and start our trek across this vast country. We invite you to walk with us in a movement of the Australian people for a better future.

5 Ways in 5 Days to Detox Mind, Body and Spirit

5 Ways in 5 Days to Detox Mind, Body and Spirit

5 Ways in 5 Days to Detox your Mind, Body and Spirit- spiritually, financially, physically socially and emotionally

Life is busy. Busy with burdens and busy with blessings.  

While it’s easy to share and shout memes about removing what no longer serves us and avoiding toxic people, there is also much to be said about the excess of even seemingly positive things in life.

Yep, you can have too much of a good thing.  

Too many conferences. Too many audiobooks. Too many affirmations.  When your newsfeed is in excess of the same message, it can actually be counter-intuitive. In fact, you can perceive that you’re being more productive than you actually are in a false revolving door of words- not actions.

Ponderings Magazine Gift Picks of the Month

So, today, we assess how much “good” we have in our lives and dare to detox the overindulgence of overwhelm and over-stated “stuff & fluff” in our lives.

We will look at 5 areas where we are likely spreading ourselves thin with deceiving distractions on our mind, body and spirit.

Spiritually  

First things first. Having faith in something or Someone is certainly noble. Whatever your sets of beliefs are, chances are you spend time in rituals, obedient obligations, practices and more. In fact, worldwide, more than eight-in-ten people identify with a religious group.

While it’s noble to learn more about the faith you wholeheartedly follow, it can get noisy when you’re listening to and learning from multiple third party sources.

Action step:  Take some time alone and minimize your faith to the basic principle(s) and reset your focus to the very basics of what you believe.

What simple practices can you perform to  grow deeper and more intimately in your belief system?

Financially

Even too much money or too much focus on funds can be the cause for imbalance in your life.  Whether you’re on the side of saving or splurging, the saying goes, “If you don’t tell your money where to go, you’ll wonder where it went.”

Action Step:   Print off the last two months of your bank statements and locate any recurring charges that are mindlessly withdrawn from your account. Unsubscribe from programs and apps not in use.

Book of the Month Ponderings Magazine

Detox takes time as it is a process or period of time in which one abstains from or rids the body of something.

Physically  

Detox is most often associated with the foods we eat and the intention to cut out the junk, while introducing more of the good, nutrient-dense foods. There are even detox drinks you can have to boosts your immune system, detoxifies your body and helps support vital organs and their functions. Dr. Josh Axe and Jillian Michaels discuss detoxing here.

Action Step: Be realistic. Cut out C.R.A.P. (carbonated, refined, artificial, processed).  Go a day with whole foods and water – and watch your body fat reduce and your skin radiate. Rebalance is the key to detoxing, and be sure to follow the advice of practitioner!

Socially  

Having friends is great.  Having more friends and outings than you have time can be, well, exhausting.  When your planner is filled with festivities and spill over and onto your days of rest or errand-running, you may find yourself resenting your friends more than cherishing them.

Action Step: At the beginning of each week, identify dates for your priorities first. Faith, Self, Family, Vocation.  From there, leave pockets that are open for fun and friends. One those blocks are filled, begin to schedule blocks in coming weeks as new requests for your time and talents roll in.

Be patient with yourself and if you fail to detox for the day, remember to have race and try again next week.

 

Emotionally.  

This can also be identified as how you feel mentally. A great way to detox all that you are constantly processing.  Experts estimate that the mind thinks between 60,000 – 80,000 thoughts a day. That just sounds exhausting.

Action step:  While it is your brain’s job to process the many sensory things happening at any given time, you can be overwhelmed by the daily dose of disturbances and desires.  Take the time to begin a prayerful or meditative practice where you intentionally allow the noise without the processing of information.

Take these action items on weekly to detox the “extra” in your life that leaves you feeling overbooked and under-par.

Check out the Mojo Reactivate Event happening in Geelong, Victoria 7th June, raising funds for Autism Australia, it is a stellar panel of women joining Award Winning Author and founder of Planet Spectrum- Kate O’Donnell. These incredible ladies will discuss and give key information for Caring for the Carer- for parents with kids with extra needs. Morning tea is provided and its set to be a fun morning with prizes to be won and fun to be had.

Mojo Reactivate Geelong Eventbrite Autism Australia

Click to Buy Tickets

 

 

Australia’s Youngest Politician is Changing the Future for Local Shops

 Anyone can have a good idea... But making it happen takes a special kind of person. Robert...
The Healthy Happy Guide To Self Care by Kim Morrison

The Healthy Happy Guide To Self Care by Kim Morrison

Kim Morrison Twenty8 Article Ponderings Australia

When one sits down to write a description about Australian superstar Kim Morrison sticking to a word count can be tricky.

It’s not about waxing lyrical, the woman is quite seriously next level authentically inspiring.

The gorgeous health & lifestyle expert is a keynote speaker, founder of Aromatherapy company Twenty8, a world record breaker for youngest female to run 100miles in less than 24hours, a CAM Therapist ..and we have run out of word count. Seriously. You can imagine our delight when Ponderings got to share Kim’s insights.

We share with you Kim’s Guide to Self Care.

Good health and wellbeing doesn’t happen by itself.

 Sure, there are some people with genetics to die for who seem to be able to eat, drink and do anything they like.

But we all know a lack of self-care soon catches up.

The reality is good health isn’t just about how you look – it’s about how you feel and most importantly having awareness.

With so much overwhelm the key is to keep it simple.

Get back to basics. And above all do not believe everything you read, see or hear.

For example, will a cream honestly eradicate wrinkles in seven days? Does a chocolate spread on white bread really seem like a healthy sandwich for your children? Will eating meat make your baby like Einstein?

To be healthy and happy there are three main areas to address. The mind, the body and the skin. Every small but essential decision you make can affect your health.

For example, it is a known fact that most women expose themselves to over two hundred chemicals a day through their personal care products alone. Frightening when you think about the products you also use around your home, what’s in the environment and the foods you eat.

But regardless of how many fads, diets, ingredients or varied opinions there are some self-care basics that most holistic health therapists, experts, coaches and scientists generally agree on concerning self-care.

The list may seem pretty straightforward, even basic, yet many struggle to adhere to it.

Choose whole, real and natural foods over refined, processed ones.

SLOW eating is not a phenomenon – eat seasonal, local, organic and whole where you can.

Aim to eat a combination of fresh vegetables at each meal.

Reduce your sugar intake, including raw treats.

Drink plenty of clean water each day.

Look after your gut, fermented foods can be a wonder food for many.

Supplement wisely, know what you are taking and what you need it for.

Move your body regularly and include exercise that raises your heart rate for at least twenty minutes, aim for three times a week.

 

Include weight bearing and strength enhancing exercise this could be yoga, the gym, even incidental exercise like maintaining your home with housework and gardening.

Rejuvenate your mental and physical health with good quality sleep.

Manage your stress levels, know when to ask for help.

Practice mindfulness, take a moment at least a few times a day with meditation, being present and awareness.

Practice simple daily self-care rituals using essential oils, like a lavender bath, a lemon and pine inhalation, spritzing with frankincense or diffusing oils like neroli, chamomile, orange and geranium for a stress-free environment.

Let’s face it – being healthy can be simple if you just get back to basics and tap into that incredible innate intelligence that knows what is best.

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In summary, eat food as close to its natural source as possible, do some form of functional exercise at least three times a week, make sure you look into those ingredients present in your food and skin care products and most of all practice kindness with daily self-care rituals incorporating essential oils that will help you to switch off and recharge.

For more information about Kim you can visit: https://twenty8.com/kim-morrison/

Kim has recently announced her launch of the  Essential Self-Care Workshops in Australia. These are first of their kind, addressing the needs of busy people in need of so here is your chance to create the space for some much needed – craved – time out!

In these magical weekend workshops you will learn how to:

Eliminate toxins from your environment and use essential oils safely and effectively for health, healing, happiness and relationships. Know which oils are best in times of stress, anxiety, depression, weight-loss and overwhelm. Get educated about foods impacting the ageing process and manage stress so you don’t suffer burn out.

Workshop one is The Larwill Studio, 48 Flemington Rd, Parkville Melbourne 26th-28th April 2019. Click here to book.

Workshop two is at Perricoota Vines Retreat Echuca Moama on the 18th to 20th October. You can book by clicking here, and don’t forget to enter discount code “liz” to get $50 off.

“By lighting that inner spark you can BE, DO and HAVE everything you imagine! And, if you do take the leap of faith, I promise we will help you find your wings on the way down!”

– Kim Morrison

Australia’s Youngest Politician is Changing the Future for Local Shops

 Anyone can have a good idea... But making it happen takes a special kind of person. Robert...
The Colourful Magic of Food – What You Need To Know

The Colourful Magic of Food – What You Need To Know

Susan Byrne Feature Bioflavanoids

These days, there’s a lot of hype about organic, raw food.

But is it really all it’s cracked up to be? It sure is! There’s a reason naturopaths and the health conscious are paying more attention to how they prepare and cook their produce. It all comes down to a phytonutrient called bioflavonoids (also known as flavonoids). These are mainly found in the natural pigments that give fruits and vegetables their vibrant color. Flavonoids are decomposed over time, and this process is accelerated by cooking. This is why “fresh is best” is more than just a catch phrase. It’s imperative for getting the most from fruits and vegetables.

World’s Healthiest Foods says that up to 80 per cent of flavonoids can be lost in the cooking process.

So, what’s so good about flavonoids?

These naturally occurring substances are an antioxidant superpower. They help the body absorb vitamin C and protect your cells from free radical damage.

Dr. Gary Heiting says that flavonoids, combined with vitamin C can:

– prevent cancer, cardiovascular disease, Alzheimer’s disease and infections

– reduce the harmful effects of diabetes

– have certain anti-ageing effects

-improve blood circulation and liver function

– decrease blood cholesterol

There are currently 6000 different flavonoids.

by Kirsten Macdonald Ponderings Magazine Australia

Some of the best ones are Quercetin which prevents seasonal allergies, Rutin which helps ease bruising and other bleeding abnormalities, Apigenin which may reduce the risk of ovarian cancer and anthocyanins which has potential eye benefits.

These magical disease-fighting machines can be found in most fruits and vegetables but as a general rule, the more colorful the food is the higher its bioflavonoid component. Foods that are blue or purple like blueberries, blackberries and red cabbage are very rich in flavonoids. However, they’re also found in dull colored foods such as onion, garlic and buckwheat. The best news of all is, red wine and dark chocolate are full of flavonoids too!

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The bad news is that cooking can decompose the flavonoids, leaving your fruits and vegetables drained of their nutrients.

The way to tell if your food is losing nutrients is by its color. Your food is losing its phytonutrients if its normally vivid colors start to fade while being boiled or cooked.

The more fresh fruits and vegetables are the better. If you look at the cultures that live the longest, their cuisine celebrates fresh, locally grown, seasonal ingredients rather than the imported and packaged. For example Japan has the highest life expectancy in the world. Chiyo Miyako just died last year as the oldest person in the world at 117 years old.

We can also be wary of how we prepare our food.

The skins of fruits and vegetables are often where the flavonoids are concentrated. So, to help retain the flavonoids, it is better not to cut up fruit, which damages the skin, until you are ready to eat it.

We don’t all have the time or the means to grow our own produce or the money to buy organic food from health stores. This doesn’t mean, however, that we can’t get the most out of our fruits and veggies. Little things like cooking veggies and cutting fruit less can ensure we’re getting the most flavonoids food has to offer. Healthy is being mindful.

As a naturopath, I am so passionate not just about helping people get balanced and healthy but also education.

So many people I meet don’t know about bioflavonoids. Many  are not sure how to practise healthy eating habits that keep these valuable sources of nutrition in tact, it’s all about getting the most from our food. But it is also about identifying when you are lacking them as well so you can remedy the body and bring it back into health.

Susan Byrne:

Susan Byrne is absolutely passionate about health and wellbeing with a focus on people being empowered and lifted in the knowledge that they are healthy and happy. Susan specializes in women and children’s health. Susan has over 20 years health experience and in-depth qualifications in Nutritional Health, Herbal Medicine, Supplementation and Flower essences including a Bachelor of Health Science, Dip. Herbal Medicine and Dip. Nutrition as well as being a member of the NHAA. She is a well known public speaker on Naturopathic subjects and is an advocate for women’s welfare. Click here to speak with her about your health needs. 

 

Australia’s Youngest Politician is Changing the Future for Local Shops

 Anyone can have a good idea... But making it happen takes a special kind of person. Robert...
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