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For many Women, constipation & irregular bowel movements are a real issue & can have detrimental affects on our pelvic floor & core health. It is a lot of pressure on the pelvic floor, and can be a real concern, esecially if you also have other symptoms for prolapse.
So...you'll be pleased to know there are some yummy solutions!
This banana bread is full of fibre & flax seeds which are known to reliev constipation.
This is actually freezer friendly & gets the family seal of approval too! (win, win)
If you try this out, let me know how it goes!
- 2 cups ground almonds (also known as almnd flour)
- 1/2 cup flax seeds
- 1-2 tbsp cacao powder (depending on how chocolately you want it!)
- 2 ripe bananas, mashed
- 1 tsp cinnamon
- 2 eggs
- 1/2 cup almond milk
- 1 tbsp melted coconut oil
Pre-heat the oven to 170 degrees c.
Add all the dry ingredients into a bowl, mix & then add all the wet ingredients, & mix well.
Line a bread tin with baking paper, then pour the mixture in.
Bake for 45 minutes, then check it's ready by sticking a knife in the middle (it should come out clean) cook for longer if required.
Happy baking & happy bowels :-)
If you like this recipe, I bet you will love my 6 week Holistic Core Restore Course - we start Thurs 6th June at 7.15pm & combine movement, nutrition & lifetime access to videoed homework. All the details here.
Hand's down, I could say most people I work with, want to balance their stress & recovery & minimise fatigue.
This has been such a HOT topic lately
...so here is the inside scoop on how you can recover faster & come back stronger via the right workouts & recovery between them. This helps not only our immune system & reducing muscle soreness, but also our strength gains too.
It's proven, better recovery between exercise sessions may lead to reduced fatigue, increased work capacity and improved performance (Bishop et al. 2008).
So let's check out the best & most effective ways to recover!
In this blog we are going to discuss MOVEMENT. My next blog will cover recovery FOODS. Because, recovery isn't something that just 'happens', but it is something we can plan into our day & take action on.
Warning signs your recovery isn't optimal:
- You have chronic muscle soreness. When we train we may get delayed muscle fatigue (DOMs), but this should ease over time as we recover & get stronger. If you don't leave enough days to recover, this can lead to overtraining.
- If you leave too many days between work-outs. At this point, the progress is lost & we perceive ourselves to not get the results we want, which is dis-heartening. (One of the reasons, class clients here at Vitality have a private video library of 'homework' to access between sessions!!)
- You feel under the weather. Nausea, headaches or feeling rough. This could be a sign that you need to stretch today, rather than have a hard work-out!
A good example of correct timing of workouts would be:
Do you need to make sure you are near a loo when you are out?
Do you hope for the best when you sneeze?
Or maybe.....you have low back pain BUT it appears fine on an MRI scan?
If you know me, you'll know I'm a *little* obsessed with pelvic floor work, as it is a MUCH needed area of support. I can LITERALLY feel the revolution of change in womens Health & Wellness, especially when it comes to holistic programming!
That said, at the moment...pelvic floor is still a very taboo subject & it isn't widely known YET that you can TAKE CONTROL & BE IN CONTROL once more, with your bladder.
In fact almost 50% Women have a Bladder & Pelvic Health issue....yet wait 6.5 Years before they put themselves first, to get it sorted - when in many cases it can be resolved in 6 weeks!!
So, I'm here to spread the word that there is LOTS that can be done....and I cannot wait to share it with you! So don't wait until you have a cold & get really fed up of your bladder. Let's get pro-active now!
"If we've been continent once (ie - when potty trained) We CAN be continent again" ~ Michelle Lyons, Pelvic Health Physio
Could any of these 3 symptoms be driving your bladder issues?
1) Impact. It is common to leak when you sneeze, cough or jump...BUT I think it is largely mistaken for being 'normal'.
For MOST of us...it is 100% fixable to return to a fully functional pelvic floor (joy!) This means running about after your little ones with confidence. Or, Leaving the house NOT worrying about where the nearest toilet is! Doesn't that sound amazing!
I am so excited to announce.....our Infrared Sauna room is ready!!
For a long time I've known the benefits of an infrared sauna, outwaying the usual saunas....and we've often dreamed of having our own!
But what is an infrared sauna??
Infrared saunas use LIGHT to create HEAT
Dry Saunas use hot stones to heat the air around you, which then makes you warm.
But because an infrared sauna instead relies upon light, it can heat your body directly without significantly warming the air around you.
The light waves from the infrared sauna penetrate deep (2-6 inches) into your body for a heating effect that allows more activation of your sweat glands compared to dry sauna. So an infrared sauna doesn't feel as hot as a dry sauna, but you sweat as much or more.
The infrared heat is the same type of heat as produced by the sun, but without any of the effects of solar radiation.
Within the next few weeks, you too will be able to benefit from it's detoxing & anti-inflammatory effects, as we get ready to open the doors to our new room!
What are the benefits?
Are you ready for this?? Number 6 is what made me need this in my life!
1. Improved Cardiovasucular Health
This is in part because the increased heat increases blood flow. See the study here for the trial that showed a decrease in a 50% decrease in CHD
Before you tell me that our body detoxifies everything of it's own accord....yes, our liver does do this job very well, minute after minute. But, we are missing a trick if we don't consider the skin as our largest organ, and our largest detoxification organ. Supporting this system fromt he inside out really helps to pull the toxins out of our fat cells. See the study here for how saunas help detox toxins.
3. Improve our growth hormone
Our growth hormone regulates our body composition & helps burn body fat. Raising our temperature does this. So exercise improves our growth hormone, so too do infrared saunas.
4. Helps ease Arthritic & Muscular Pain
By raising the body temperature from the inside, we get blood flow & circulation flowing better, which really helps arthritus & muscle soreness ease. A big study done by Dr H Isomaki showed how anti-inflammatory compounds increased & natural pain-killing endorphins released during sauna sessions.
5. Sleep Better
Researchers have found infrared saunas help with deeper restorative sleep, help with relief of chronic tension & chronic fatigue issues. This is mainly due to the endorphins released by having the sauna.
6. Improve Stress Resilience
Research suggests that the hormones produced in the sauna produce a protective stress response. For me, I know it helps me switch on my relaxation response, because I combine the sauna with taking time-out, focusing on my breath & leaving the World behind.
If you would like to leave the World behind for an hour, and come out a shinier, happier version of you, get yourself booked in here.
Class Members with current Memberships will receive 30 minutes free use at a time you schedule.
Sauna Open times:
Mondays 6.30pm - 8.30pm
Wednesdays 9.30am - 11.30am
Thursdays 9.30am - 11.30am
Thursdays 5.30pm - 7.30pm
Fridays 9.30am - 11.30am
Other times are available by appointment (for example the sauna is extremely beneficial pre-massage appointment!)
Calling all post-natal ladies that are concerned with your tummy! (no matter how old your child is now)
Do you feel concerned with your core?
Are you worried about the 'gap' or doming down the midline of your tummy?
Would you like to feel more at home with your new body?
As someone who has been in this field for the last almost 14 years....I am concerned A LOT by what I see on social media...
Is it reality to think that we can go back to having a tummy like our 20 year old self?
I strongly believe this idealism does not do our sense of worth any favours (or acknowledge the miracle that our body has performed)
I am passionate about ladies feeling at home in their new body, and also about them being SAFE with the strategies they use to 'get fit' postpartum.
Most ladies, post-partum, have a gap in their mid-line, because of accomodating room for baby during pregnancy.