Tips to change your life
Exercise
If you are recovering from an injury, it is good to keep in the back of your mind when you start back exercising, that some of the muscles around or supporting the muscle, bone, ligament or tendon that is damaged may not be working effectively. The role of rehabilitation is to ensure that these are turned back on and working, so don’t skip steps or ignore the rehabilitation processes prescribed to you. Not following these steps will place your recovery time at risk or cause more damage to an already injured area.
Nutrition
Try these flavour combinations using fresh or dried ingredients:
- Pork – garlic, lemon rind, coriander, ginger, mustard
- Beef – bay leaf, thyme, mustard, sage, red wine
- Lamb – mint, ginger, paprika, oregano, rosemary, garlic
- Chicken – sage, tarragon, garlic, white wine, chilli
- Fish – lemon/lime juice, lemon pepper, chives, parsley, vinegar
- Tomato – basil, garlic, black pepper, parsley, oregano
- Carrots – ginger, cinnamon, honey, parsley
Completed for David’s Health & Lifestyle Studios by Adelle Purbrick, www.bodybalancenutrition.com.au
General Life
Everyone should take time away from the day to day noise of living each week. Some of our greatest moments of clarity come when we are just sitting in a space, maybe watching the sun rise or sun set, with no man made noise around.
Weekly Exercise Suggestion
This short repeat circuit is an effective way of gauging, if you feel the need, improvements in you fitness level. There are four exercises I have listed below as an example, but you may want to choose four exercises that you may feel comfortable with. Each exercise is completed 10 times (repetitions), with the bridge for the abdominal and back exercise held for a count of 20 seconds. Before starting, set yourself a time that you will use every time you try the routine that will also suit your level of fitness. Start with 10 minutes, and either build or reduce the time from there. The exercises I have chosen are:
- Dips to a bench or chair
- Jump squats
- Upright weighted rows, and
- A standard bridge.
For 10 minutes, complete 10 repetitions on each and 20 seconds on the standard bridge. Have a pen handy to note down each time you complete one full rotation through the exercises. Keep a record of the results, and at a later date (which you can dictate) complete the session again and compare results. If you will be doing the sessions at regular intervals, make the dates a regular pattern apart, i.e. 6 weeks. It does not matter if you cannot complete 10 repetitions on each of the exercises, just note when you reduced the number and the number you reduced it to.
Wise Words
“Be glad of life, because it gives you the chance to love and to work and to play and to look up at the stars.” — Henry Van Dyke
Have a great week everyone and keep healthy,
David