Pilates is one of the most rewarding types of exercise because it encompasses stretch, strength and improves flexibility in the safest way while avoiding injury.

Pilates started as a way of rehabilitating athletes and dancers but is now used by millions of people across the globe because it is one of the safest forms of exercise.

Forget going for a run, pounding on pavement with the potential risk of getting shin splints, a knee injury or worse, falling and getting an even more severe injury. Pilates is one of the safest exercise systems in existence. The only equipment used is a floor mat. But for more advanced pilates exercise enthusiasts, other equipment can be added to simple routines. Nevertheless, once you begin this solid workout regimen, you will begin to notice healthy improvements in your body.

Regardless of whether you are 20 or 60 years of age, Pilates can work for anyone – male or female, old or young. No matter what condition you’re in, the health and fitness benefits are endless. Pilates improves flexibility, core strength and range of motion. It is also known to help alleviate chronic health ailments as well as fight back pain.

But the best part about Pilates is it’s fun!

It’s an exercise that bonds the mind and body allowing them to work together to establish balance. But the biggest benefit is Pilates improves overall body alignment, making it less prone to injury.

If you are looking for a fitness routine that’s safe and easy to do – and that doesn’t involve a lot of heavy equipment, Pilates is an excellent choice. But best of all, with the popularity of this system, it can be performed in the comfort of your own home! Online classes are available.

Need the right exercise system? Pilates may be just the right thing for you. Fun, easy and relaxing exercise that strengthens and restores flexibility… Doesn’t get much better than this!

Pilates

Fitness and Health

Webinar – Effects of Pilates on Spine Pathologies

Whether it’s called stress management, relaxation training, or its newest incarnation, “Resiliancy,” it seems that the question of healthy response to the stress of daily life is on everyone’s mind. But it’s important to remember a few things about stress that are rarely discussed—if known at all!

I embrace the beautiful sounds of nature every opportunity I get! They are like music to my ears, especially when my soul is restless and desires peace.

Nature gives me the kind of mental and spiritual settling that any man-made therapy is unable to provide.

Whenever I have a stressful week at the office, I look forward to a weekend get-away at a holistic spa, where river waters gently caress rocks and birds sing sweetly in the trees. This kind of environment instantly causes my mood to soften and my muscles to relax. I love the sounds of nature!

On days when I am unable to be in a fully natural environment, I rely on recordings of the sounds of wild animals frolicking in their natural habitat. I lie still in my bed with my eyes closed and listen as I allow my spirit to traverse into another place.

At sundown, I sometimes make an effort to visit the beach, where I can sit still and hear the waves crashing against the rocks. That sound is very soothing to me.

It gives me the chance to listen to my innermost thoughts and find answers to questions that are plaguing my mind.

Today, I believe in the unspoken power of nature to make positive changes in my life. I acknowledge the messages being sent through nature and apply them to my daily life.

Self-Reflection Questions:

1. Do I allow my kids to spend time outdoors appreciating nature?
2. How often do I open doors and windows to bring the sounds of nature into my home?
3. Do I share quiet moments outdoors with the people I love so they too can experience the messages that nature sends?

What is Anxiety?

Everybody at one point experiences anxiety when faced with a stressful or worrying situation. Anxiety is the feeling of fear, apprehension and worry, accompanied by nausea, palpitations, chest pain, and breathlessness. Sometimes this can interfere with your normal life. Excessive anxiety can be linked with other psychiatric conditions, such as depression.

Anxiety can be in many forms. It may be a fear of snakes, a fear of heights or stage fright, or it could also be nonstop worry about your parenting skills or constant fretting about success at work, etc.

Components

Anxiety is said to have four components:

Cognitive components: This imposes fear of uncertain danger.

Somatic components: When faced with a frightening situation your blood pressure and heart rate are increased, you tend to sweat, and blood flow to the major muscle groups is increased. The somatic signs of anxiety might include pale skin, sweating, trembling, and pupil dilation.

Emotional components: The emotional components of anxiety cause a sense of dread or panic, nausea, and chills.

Behavioral components: This would lead to both voluntary and involuntary behaviors, and you may be directed at avoiding the source of anxiety which is quite common.

Types of Anxiety and its symptoms

There are various types of anxiety – Generalized Anxiety Disorder, Panic Disorder and Agoraphobia, Obsessive Compulsive Disorder, Post-traumatic Stress Disorder, Social Anxiety, and specific phobias. Anxiety Disorder is very common throughout the world. It is a chronically recurring case of anxiety that can seriously affect your life. People with this disorder feel afraid of something but are unable to articulate the specific fear. If you are constantly worrying, and have a hard time controlling your worries then you might be suffering from an anxiety disorder.

Some of the common symptoms of anxiety disorder are:

• Muscle tension
• Heart palpitations
• Dizziness
• Fatigue
• Shortness of breath
• Sweating
• Nausea
• Cold hands
• Jumpiness
• Difficulty falling asleep
• Hot flashes or chills
• Diarrhea and irritated bowel syndrome

Anxiety can make you cranky and irritable. You may get tired easily and often suffer from insomnia. It is very important that you seek professional medical help. For the initial diagnosis of this problem, a good assessment is required by taking a standardized interview or questionnaire procedure with expert evaluation. There should be a thorough examination to find out the cause that could have triggered this condition. If the patient has a family history of anxiety disorders then this could be a possibility.

Treatment

You can get help and come out of your fear. There are four types of therapy that have proved to be helpful and they have been used successfully to address the symptoms of anxiety disorders.

Behavior Therapy: Here you are made to face your fear in a planned environment, and using different relaxation techniques, you are made to accept and overcome your anxiety and panic. This helps you to become more confident about managing fear and anxiety and also prepares you to face any kind of inducing situations.

Cognitive-behavioral therapy: This is the most popular and effective type of psychotherapy to overcome your anxiety. The goal is to understand your thinking process and help you to develop coping skills before your anxiety takes over. This helps you:

• Challenge false or self-defeating beliefs
• Think positive

Psychodynamic psychotherapy: This therapy helps those who have fear because of unconscious mental conflict. You are made to uncover the conflict as a means to stop the fear-causing anxiety and panic.

Alternative therapies: Different therapies have been developed for treating anxiety, like EMDR – a therapy that utilizes rapid eye movement, repetitive sounds and tapping to reintegrate an “out of sync” brain. Even acupuncture is being used to treat anxiety.

All these therapies depend on various subjective factors, such as therapist competence. It is advisable to go to only a well known and experienced psychotherapist. Self-help and relaxation techniques also play an important role in relieving anxiety symptoms. Improving your eating habits and reduction in caffeine and sugar intake also helps. Exercise and relaxation techniques such as yoga are also very helpful. Try to reach out to your friends and family and share your troubles; do not let it get accumulated before it hits you hard. Anxiety is very common and you are not the only one, so don’t hesitate to seek help.

Ardha Matsyendrasana (Half Lord of teh Fishes Pose) whose name originates from the great yogi Matsyendranath, who founded Hatha Yoga, can be called the half spinal twist posture or Vakrasana (meaning twist).

This yoga pose generally appears as a twisting of the seated spine, with many variants and is one of the twelve basic yoga postures (asanas) in many Hatha Yoga systems. In this yoga pose, the spine receives its maximum twist in the upper back, with the thighs placed on top of each other and with the support of the arms.

Benefits of Ardha Matsyendrasana pose

• Increases the elasticity of the spine, tones your nerves and improves the functioning of the spinal cord.
• Relieves back pain and stiffness between the vertebrae.
• Relieves menstrual discomfort, fatigue and sciatica.
• Stretches shoulders, hips and neck.
• Stimulates the ability to digest.
• Helps against asthma and infertility.
• Stimulates the liver and kidneys.
• Helps in the prevention of diabetes, if performed systematically.

Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases and awakens kundalini.

Contraindications and Precautions when performing Ardha Matsyendrasana

Do not do this pose if you:

• • • • are pregnant;
      • have hyperthyroidism;
      • have had surgery on your abdominal area.

Perform this asana under the supervision of an experienced teacher, if you:

• • • • have a back or spine injury;
      • have a hernia or ulcer.

Cautions when practicing Ardha Matsyendrasana:

• • • • Do not force the column to twist, twist according to your flexibility.
      • Do not sit on your heel. Your heel should be placed in contact with the side of the buttocks.
      • Keep your back and neck straight while performing the pose.

Learn more about Yoga

https://en.wikipedia.org/wiki/Yoga

The use of essential oils

The use of these essential oils is a part of ones lifestyle and they can take care of the health and wellbeing of the entire family. These oils have become very popular in various parts of the world. Though the aromatic plants used to produce these essential oils were known and put to use since time immemorial, the term ‘aromatherapy’ is of recent origin, to be precise from the early 90’s only. Let us examine the use of these plants as a scent to alters one’s mood, the general atmosphere in one’s surroundings and to have a feeling of goodness.

It’s a fact that not only the natural scents serve the above purpose but also the artificial ones. However, the minute difference lies in the most natural fragrance of this nature packed oils that, when used, give us a wonderful feeling and may have therapeutic properties..

Scientific facts

The fairy tales behind the aromatherapy like the claim of its power to cure the cancer or the depression are all packed in mystery. No certified or scientific study has been undertaken on these tall claims the plants are supposed to possess. Even natural health experts treat it as a complimentary therapy only. Aromatherapy belongs to branches of conventional medicines or systems that are not subject to any serious study or research leading to any standardization or certification. This branch of herbal science can be used in various applications like in enhancing the beauty of skin and hair, and also on its influence on one’s moods and feelings known as aromacology. Thirdly, its medicinal properties is said to cure or prevent ailments. However the best use of the therapy is said to be its wholesome benefit for the body, mind and the spirit.

Between the fantasized divinity attributed for this herbal science and the sheer neglect of this concept as a magnified traditional culture, lies the real truth of this revived ancient science that can be effectively used to get the best out of the herbal plants, hitherto neglected by the civilized society.

The Reiki Healing principle

Reiki got its principle from the thought that the universe has an energy that gives form, structure, and health. This force is also called Chi by the Chinese martial artists. Most importantly, it is said to be capable of healing anything because its energy comes from the basic fundamental levels of reality.

It also teaches that the energy flows are affected by our thoughts and feelings. For instance, if we think of negative things, this can manifest diseases and unfortunate events. If we think and feel the other way around, good health and fortune will come. These are facilitated to help the patients believe whatever positive thoughts they have in their minds.

Reiki energy Healing examples

To have an idea of how the healing process is conducted, here is an example: usually, the healer performs some hand rituals and, eventually, places them over a person. This movement is intended to correct the person’s energy. There are other Reiki masters that just place their hands directly to the receiver and keeping it there as long as necessary.

They are also capable of healing from a distance, what is also called Reiki remote healing. The healer will just ask for the person’s data or an object that will represent the person and they will treat that said object just like he is treating the person. They are also capable of healing and blessing objects such as cars, computers and also plants and food.

Reiki Healing results

In conclusion, Reiki is definitely a different healing process compared with others. It is up to you if you will believe in the methods.

Learn more about Reiki Healing

https://www.reiki.org/

The Affirmation Game as a solution

I’ve started to play a game of affirmations with them. It started out on one of our walks. I always take them for a walk to burn energy in the mornings. During this time, I try and take the opportunity to talk to and encourage them, quizzing them on various subjects and explaining aspects of life. 

They call it the “I am” game and it’s really quite simple. I explained to them in the beginning that I was going to say “I am” and they had to come up with something good that I am to complete the affirmation game. If they take more than 10 seconds to come up with something, I always help fill in the blanks. Soon, they didn’t need my help anymore.

• I am…BRAVE!
• I am…KIND!
• I am…SMART!

They ring out happily! They even request to play. But at first they weren’t so receptive to the game. Because I had to do most of the playing myself in the beginning, I would say an affirmation and have them repeat it.

The Affirmation Game rules

They would resist the affirmations that held falsehood to them. Replying with “No, I’m not smart” or “No, I’m not brave”. 

I would then get on their level and explain to them how they are indeed smart or brave (whatever was causing problems with them) and help them to understand why that was true. This exercise really helps you understand what type of self image they hold for themselves so that you can help them reform it.

They didn’t go from “I’m no brave” to “Oh! Ok then! I AM brave!” instantly. Just like we can’t jump from one extreme to the opposite. They needed time to adjust to the change in belief but after a few days of the game, I started getting a sheepish grin and a whisper of the affirmation.

The results

Now, they love the game and bellow out the affirmations for everyone to hear with little to no interaction from me. They’ll say they want to play the “I am” game and once I say okay, they immediately start yelling out affirmations. 

It warms my heart to see their security in self growing and it I’m so glad I was able to have a part in helping them build it. 

So many of us have self image problems as adults and most of us have struggled with this for our entire lives. As parents and caregivers, it’s important for us to take the time to ensure that our children don’t develop the same shortcoming belief system that society and media pushed onto us. 

Ensuring now, at such a young age, that they believe in themselves and their capabilities can make all the difference in the world when it comes to how well they do in life as they grow and as adults. 

With such a simple game that has so many grand benefits. For them and for the world they will inherit.

Bubbles

What child doesn’t love to blow bubbles? Grab a couple of bottles of bubbles for this year’s Easter basket. The kids will have a blast with them and with a little luck it will be warm enough outside to keep them busy and running around chasing bubbles for quite some time.

Sidewalk Chalk

Another fun treat is sidewalk chalk. This is the perfect time to draw on the sidewalk with the weather warming up. Plus we get enough rain in the spring that your driveway or sidewalk won’t be decorated for too long.

Homemade Playdough

Make some playdough using your favorite homemade playdough recipe (we have one at kinderinfo.com). Get a couple of small playdough toys to go along with it and let the fun begin.

Toys from the Dollar Store

You can also pick up some very inexpensive toys at the dollar store. I have found anything from Easter themed coloring books to kites in there. This is also a great place to shop for the Easter baskets themselves, as well as some plastic Easter eggs that are great for hiding small trinkets and treats.

Chocolate and Yogurt Covered Raisins

Both chocolate and yogurt covered raisins look like little mini Easter eggs and are a yummy treat. Fill a small cellophane bag with these sweet treats and tie a pretty bow around it.

Trail Mix with Jellybeans

Mix some low sugar cereal like chex, or cheerios with some small pretzels, peanuts, raisins, and some jellybeans for an Easter inspired Trail Mix. You don’t have to feel bad about your kids filling up on this. Pour your trail mix in a small bag, or fill some large plastic Easter eggs with the mix.

Try these options and also use your creativity to have a healthy Easter!