Vibrating Foam Roller Exercises for the Triceps

A major muscle in the upper arm, the triceps run between the shoulder and the elbow along the backs of the arms. The triceps work with the biceps to enable rotation and extension of the forearm, as well as stabilising the shoulder joint.

 

If the triceps become too tight after physical activity, it can cause issues such as discomfort, limited range of motion and pain in other areas such as the elbows and shoulders. Therefore, it’s important to use a foam roller both before and after exercise to soften the muscle tissue and aid performance and recovery.

 

But what’s the best technique and positioning for foam rolling?

 

Take a look at this expert video guide which shows you how to use a vibrating foam roller on the triceps muscles. You’ll see how to support yourself using your legs and other arm while applying pressure and movement on top of the roller.

 

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Foam Roller Ball Exercises for the Triceps Muscles

The triceps muscles run along the backs of the upper arms, working closely with the biceps to create flexion and extension for each forearm. Located between the shoulder and elbow, if the triceps become too tight, it can cause pain or discomfort in these areas, limiting performance and range of motion.

 

Using a vibrating foam roller can help soften the tissue, aiding flexibility, recovery and performance. The blend of pressure and vibrations applied enhances blood flow to the area, flushing away lactic acid. As a portable, lightweight product, you can use a roller anywhere from the gym to your home.

 

In our expert video guide, we show you how to use a foam roller ball to perform a deep self-massage, targeting trigger points effectively with a peanut-shaped roller. You’ll see how to adopt the best position, provide support with the rest of the body and use a technique which will create maximum results.

 

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Vibrating Foam Roller Ball for the Soleus Muscles

Located in the lower part of each calf, the soleus muscle is used for flexion of the ankle joint, pushing the feet off the ground. Therefore, they’re vital muscles used for activities such as walking, dancing, standing up and running.

 

Tightness in the calves is a common complaint after exercise, with the connective tissue shortening and thickening around the muscle. Not only is this uncomfortable to experience but can cause trigger points. One of the best ways to target these stubborn nodules is to use a vibrating foam roller ball called a Pulseball.

 

The peanut-shape of this foam roller makes it ideal for targeting areas which need a deeper massage. By angling the roller correctly, you can effectively soften the muscle tissue and enhance blood flow to the area, flushing away lactic acid.

 

In our video guide, we show you the correct positioning and technique to foam roll your soleus muscles, using your arms to control and support the movements required while using the other leg to apply pressure.

 

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Foam Roller for the Back Shoulder Muscles

When performing any exercises which involve the upper body, the shoulders often take much of the impact, leading to muscle tightness or even sports injuries. Covering a wide area, the shoulder muscles can appear in anterior, posterior and lateral positions, connecting to other parts of the body such as the arms.

 

It’s easy to use a vibrating foam roller anywhere you need it, being a portable and lightweight product. The combination of both vibrations and pressure as you roll helps to enhance blood flow to targeted muscles and soften the tissue to improve both performance and recovery.

 

In this expert video guide, take a look how to use a foam roller on the shoulder muscles located in the back. You’ll see how to position the roller under your body while moving your arms to effectively move over the Pulseroll. Keep the soles of your feet flat on the floor to provide the right support.

 

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Vibrating Foam Roller for the Front & Side Shoulder Muscles

When exercising muscles around the shoulder area, some of the most common complaints include tight muscles and sports injuries after activities such as weight training.

 

Before and after your workout, you can soften the connective tissue, enhance blood flow to the area and improve flexibility for better performance and recovery. This can be achieved using a foam roller across the front, back and sides of your shoulder muscles, especially where connecting to other muscles such as those in the arm.

 

In our series of expert guides, we show you the correct position and technique to foam roll the shoulder muscles. In this video, take a look at how to use a vibrating foam roller on the sides and front of the arms, targeting lateral and anterior shoulder muscles. Effectively support yourself using one leg stretched out below while crossing the other over for added stability.

 

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Vibrating Foam Roller Ball for the Front Shoulder Muscles

The shoulders encompass several groups of muscles, including posterior (back), anterior (front) and lateral (side) areas. Any exercises which involve the upper body can cause both tightness and possible injury to these muscles, so it’s important to foam roll both before and after training.

Effectively using a foam roller on your shoulder muscles not only aids recovery by softening connective tissue but also improves performance by aiding flexibility and range of motion. This can help prevent sports injuries and reduce recovery times after training.

To help achieve a deeper massage to those stubborn knots and trigger points, use a peanut-shaped roller.

In this expert video guide, we show you how to use a vibrating foam roller ball on the front of the shoulder muscles. Take a look to see correct positioning and technique, using the legs and arms for support while rolling across the Pulseball for added pressure.

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Foam Roller Ball for the Back Shoulder Muscles

When warming up muscles and recovering after exercise, the benefits of using a foam roller are now widely appreciated by gym goers, athletes, yoga-enthusiasts and anyone else interested in improving their health and well-being.

 

However, while foam rolling the lower body is a much-seen practice, muscles groups in the upper body shouldn’t be neglected. This includes the shoulder muscles which can become tight after physical activity, especially if undertaking exercises such as weightlifting and bench presses.

 

A vibrating foam roller is the ideal product to soften connective tissue, enhance blood flow to the area and flush away lactic acid. Foam rolling can also help with range of motion and flexibility, improving performance across a wide range of activities.

 

In this expert video guide, we’ll show you how to effectively foam roll using a vibrating peanut-ball on the back of the shoulders. Move across the unique shape of the roller to work knots and perform a deeper massage on stubborn trigger points.

 

Watch the Pulseball in action now.

 

 

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Foam Roller Exercise for Quads on One Leg

The quad muscles are located at the front of the thighs and have in important role in movement of the legs, including the bending and straightening of the knees. They work alongside other muscle groups such as the hamstrings in many activities such as squatting, running, walking and cycling, so may undergo stress when exercising or training.

 

If you want to enhance performance, reduce DOMS (delayed onset muscle soreness) and prevent the muscles from becoming too tight, using a vibrating foam roller is the ideal solution. The rolling action can target trigger points with the vibrations helping to achieve a deeper massage. As portable products, foam rollers are perfect for use in injury rehab clinics, the gym, home or anywhere else you want to use them.

 

In our expert video guide, we show you how to use a foam roller effectively on one leg, placing the roller under the quads while providing stability using the arms and other leg.

 

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Vibrating Foam Roller for Quads

Located at the front of the thighs, the quad muscles are formed from four different muscles. This important muscle group is essential for activities such as walking, running and any physical activity which involves bending and straightening of the knee. As one of the areas prone to sports injuries and muscle tightness, it’s important to look after quads both before and after exercise or training.

 

A vibrating foam roller can be used to alleviate muscle tightness in quads by using the magic combination of pressure and vibrations to soften the connective tissue around the muscles as well as targeting trigger points, encouraging blood flow to the area and flushing away lactic acid. This can help stretch the muscles for increased performance and range of motion.

 

In our expert video guide, we show you how to use a foam roller on both quads at the same time, moving over the top of the roller while supporting yourself with your elbows.

 

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Foam Roller Exercise for Quad Muscles Using a Pulseball

The quad muscles are one of the most common places to experience sports injuries and muscle tightness. This muscle group has a pivotal role in the movement of our legs, including bending and straightening the knees during activities such as running, squatting, walking and cycling.

Therefore, it’s important to give this area some attention both before and after your workout which can be done via a foam roller. If you’re experiencing some knots and specific areas of tension, a peanut-shaped roller can help you achieve a deeper massage in targeted areas, helping to soften the tissue and alleviate trigger points. It can also help enhance your performance and recovery.

In our handy video, we show you how to use a vibrating foam roller ball on the quads. Position the Pulseball under one leg and use your arms and other leg for support. Our expert guide will teach you the correct technique for maximum effectiveness.

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Foam Roller for Plank Exercises: Under the Legs

When using a foam roller pre and post workout, it’s perfect for softening the connective tissue around muscles, preventing them from becoming too tight and causing you pain. However, one of the lesser known uses for foam rolling is for enhancing your core strength, using as an aid for exercises such as the plank.

 

By adding in an element of instability to your plank exercises, it helps to increase demand on your core stabilisers, strengthening those muscle groups involved. It’s also a great way to support good posture and enhance tone, flexibility and balance.

 

In our expert guides, we show you the best way to use a vibrating foam roller to adopt correct positioning for your plank exercises. While you can use the roller below your elbows, in this video, you’ll see how to place the Pulseroll under your lower legs while using your arms for stability.

 

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Vibrating Foam Roller for Plank Exercises: Under the Arms

You may associate a foam roller with an ideal way to loosen tight muscles, using techniques both before and after training to enhance blood flow to specific muscle groups, soften the tissue and flush away lactic acid. However, this versatile product can also aid you with core strengthening exercises. Being portable, it can be carried wherever you need it, including the gym, home and physio clinics.

 

Plank exercises are fantastic for improving core strength, simultaneously engaging multiple muscle groups to create core conditioning magic. Not only that but the exercise supports improved balance, flexibility and posture, working both your hamstrings and glutes.

 

So, how do you use foam rolling to create the perfect plank?

 

In our expert guide, we have two core plank exercises to show you. In this video, you’ll see how to use a vibrating foam roller below your elbows to maximise your position, posture and technique.

 

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Foam Roller Ball Exercise for Lower Back Muscles

People sometimes worry about using a foam roller on the lower back with pain in this muscle group being caused by a variety of factors. You can use foam rolling around the area, including on the glutes and hip flexors to see if this helps, but you may also have knots in the lower back you want to target.

 

This is where a peanut-shaped vibrating foam roller comes into its own. As well as being a hand-held product, you can use the unique shape of the roller to target and alleviate trigger points in the lower back region.

 

But what’s the correct technique?

 

Take a look at our expert video guide for how to use the Pulseball on your lower back. We show you how to get into position, how to tilt and angle your body correctly and where to position your arms and legs for support.

 

Watch the Pulseball in action now.

 

 

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Vibrating Foam Roller for the Lower Back

From those training in the gym to office workers sat at a desk all day, lower back pain is one of the most common ailments people experience. This can be due to wear and tear as we age, sports injuries or even conditions such as sciatica.

 

If your lower back pain is being caused by the tightening of muscles in the area, using a vibrating foam roller can help enhance blood flow to the muscles, alleviate trigger points and soften connective tissue. Being a lightweight, portable roller, it can easily be carried to the gym, home, physio clinic or even your work.

 

Correct technique and positioning when using a foam roller to target the lower back are essential to produce effective results and not aggravate issues further. In our expert video guide, we show you the best foam rolling technique for lower back muscles, how to get yourself into position and where to place your arms and legs for support.

 

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Vibrating Foam Roller for Lats While Sitting

As one the largest muscles in the upper body, the latissimus dorsi (lats) starts at the back and covers part of the rib cage, iliac crest (hip) and the inferior angle of the scapula. It plays an important role in exercises such as pull-downs, chin-ups, pull-ups and swimming.

 

If experiencing tightness in the lats, using a vibrating foam roller is the ideal way to provide self-myofascial release, targeting trigger points and relieving areas of tension in the muscle. The blend of intense vibrations and pressure applied offers a deeper massage to enhance blood flow to the area and achieve effective results. Use both pre and post workout to maximise the effects.

 

Now, in our handy guide, we show you how to use a foam roller to target both the inner arm and side simultaneously, holding the roller in between these areas while in a sitting position for support.

 

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Foam Roller Ball for Lats

Spanning across part of the back, ribs, iliac crest and scapula, the latissimus dorsi (lats) is one of the widest muscles in the body. It plays a role in various actions and movements within the body including adduction, extension and rotation of the arm at the shoulder joint.

 

After training, if your workout involved back exercises such as lats pull-downs, you may experience soreness in this area. This is an issue a vibrating foam roller can help with if you use it both before and after exercise for maximum results.

 

But how do you use a foam roller effectively on your lats?

 

In our series of foam rolling for lats guides, we’ve included this handy video for using a vibrating peanut ball which is great for targeting knots. Its unique shape allows you to angle the Pulseball into specific areas of tightness (trigger points), loosening the muscles and encouraging blood flow to the area.

 

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Vibrating Foam Roller for Lats

Located over a large area of the body, including the back, sides and behind the arms, the latissimus dorsi muscle (lats) is responsible for several functions in the body. This includes a key role in shoulder extension, adduction and internal rotation of the arm at the shoulder joint.

 

While not used strenuously day to day, it’s an important muscle used during exercises such as swimming, pull-ups, chin-ups and pull-downs. However, these activities can leave the area feeling tight and sore after training.

 

The solution? Use a vibrating foam roller to loosen the muscles and soften the surrounding connective tissue.

 

In our handy guides, we show you how to use a foam roller on tight lats, positioning the roller under your side. The unique blend of pressure and vibrations enhances blood flow to the area while flushing away lactic acid. Use the portable roller in your warm-up and recovery routines for achieving the most effective results.

 

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Foam Roller Exercises for Hip Flexors

The hip flexors are a group of muscles located at the front of hips, connecting the legs, abdominal and pelvic areas. Important for providing both strength and flexibility, these muscles are involved in functions such as bending your waist and lifting the knees. However, when they experience stress during exercise, it can cause them to shorten, becoming tight, painful and limiting your range of motion.

 

One of the easiest ways to effectively use a foam roller on your hip flexors is to use a vibrating peanut ball. Its unique shape helps to target the small area around the hips, creating a deeper massage which hits those all-important trigger points and knots, enhancing blood flow and loosening tight muscles.

 

In our expert video guide, you’ll see the Pulseball in action, showing you where to place the vibrating foam roller, ideal rolling techniques and how to support yourself with both arms and legs. By using the roller under your body, it applies a greater pressure to the hip flexor muscles, maximising results.

 

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Foam Roller Exercise for Hands

If you’re experiencing muscle soreness in the hands after training, it could be triggered by certain exercises. This can be common after weight lifting, or any other activities which require flexion and strength in the hands and fingers.

 

Using a foam roller has become a popular method for relieving muscle tightness both before and after physical activity. The rolling technique used helps to soften muscle tissues, increase blood flow to the area and flush away lactic acid. This relieves sore and painful muscles and can be used for general well-being and relaxation while at home, the gym or anywhere else of your choosing.

 

In our expert video guide, we’ll show you one of the most effective techniques to use a vibrating foam roller ball on your hands. Its peanut shape is ideal for targeting smaller areas across the palms. Our simple exercise rolls the Pulseball under your hands to add a little more pressure for a deeper massage while kneeling on an exercise mat for support.

 

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Vibrating Foam Roller for Hamstrings

Hamstrings can become tight during and after exercise, and this is an important muscle group which is integral to movements such as bending the knees, walking up and down stairs, running and extending the hip. Located in the backs of the thighs, they can become painful and sore if you don’t stretch the hamstring muscles adequately in warm-up routines and recovery after training.

 

One of the easiest solutions is to use a foam roller to soften the connective tissue around the muscles, flushing away lactic acid and reducing the chances of DOMS (Delayed Onset Muscle Soreness).

 

Want to know how to foam roll your hamstrings?

 

Just watch our handy video guide. You’ll see how easy it is to use a vibrating foam roller to effectively massage both legs at the same time, sitting on the roller for maximum pressure. Use your arms for support by placing them on the exercise mat behind you.

 

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Foam Roller Exercises – Hamstring Hurdle Stretches

The hamstrings are an important part of the lower body, consisting of muscles which run along the backs of your thighs. It’s not unusual for these to become tight during and after exercise as this muscle group plays a role in walking, running, jumping, bending of the knees and function of the hip.

 

The solution? Use a foam roller to release muscle tension, softening the connective muscle tissue in the area through targeting trigger points and knots.

 

One of the best exercises you can undertake with a foam roller on your hamstrings is hurdle stretches. However, it’s important to use the right techniques when stretching these muscles to minimise the risks of injury.

 

In our expert video guide, we show you how to safely use a vibrating foam roller for hamstring hurdle stretches while using both arms and the other leg for support and positioning.

 

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Vibrating Foam Roller for Glutes

The glute muscles are located in the bottom, and are an important muscle group for hip rotation, walking and running. Connected to various other muscles, if they become too tight, it can cause pain in other areas such as your lower back, knees, pelvis and hips.

 

The unique action of foam rolling helps to increase blood flow to the area, releasing muscle tension while targeting specific trigger points in the muscles. It’s important to use a foam roller on your glutes both before and after exercise to loosen the muscles and gain the full benefits on offer.

 

In our video guide, we show you how to use a vibrating foam roller on your glute muscles. By sitting on the long roller and crossing one leg over the other, it’s possible to apply pressure to both glutes while supporting the body with your arms placed behind the roller.

 

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Foam Roller Ball for Glute Muscles

The glutes are located in the bottom, supporting various functions such as running and hip rotation. Therefore, it’s important to give these muscles attention both before and after exercise or even if you’ve been sitting at a desk all day!  If not, tightness in the glute muscles can be felt in other parts of the body such as the hips, back, legs and pelvis.

 

Because the glute muscles are so large, they usually require extra pressure to get the full effects of the self-myofascial release produced from foam rolling. For this reason, many find it useful to use a peanut-shaped foam roller ball to target trigger points while sitting on the roller for added pressure.

 

You can target one glute by crossing a leg over the top of the other, rolling back and forth over the glute. In our handy video guide, we show you the right way to use a vibrating foam roller ball while safely supporting yourself using your arms.

 

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Foam Roller for Forearm Exercises

Located between the wrist and elbow, the forearm muscles are sometimes neglected when it comes to beneficial foam rolling routines, despite the fact we use our arms throughout exercise. While you may think it’s only the biceps and triceps which take the strain during training, forearms are essential for flexion in the hands and wrists.

 

Benefits of using a foam roller include loosening tight muscles, alleviating soreness and improving range of motion, so using rollers on our forearms is essential for maximising upper body strength.

 

Pulseroll’s range of ‘next generation’ foam rollers provide solutions for training and recovery on a deeper level than ever before.

 

In our expert video guide, find out how to use a vibrating foam roller on your forearm muscles, kneeling on an exercise mat to create the right support and pressure while covering each part of the forearm when rolling.

 

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Vibrating Foam Roller – Choose Next Generation Products

The popularity of foam rollers is evident whether you’re a gym enthusiast, yoga lover, athlete, gymnast, physio or even just someone who takes an interest in how to improve their general health and well-being. These long, cylindrical fitness aids have become an intrinsic part of warm up and cool down routines now that their benefits are so widely known. From reducing DOMS and muscle pain to improving performance and range of motion, this amazing form of self-myofascial release has transformed the way we treat our bodies.

 

So, how do you choose the right foam roller for you?

 

Here at Pulseroll, we offer the next generation in foam rolling with our vibrating foam roller series, as well as our peanut-shaped Pulseball. You can now find out more about our rollers in our handy video guide which covers everything from how many speeds you can choose from to watching the beneficial vibrations up close!

 

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Foam Roller for Feet – Standing Exercise

When you spend so much time on your feet during the day, it’s not unusual to suffer general aches and pains in this area. However, the tissues around muscles in the feet can become inflamed when overstretched, causing an injury known as Plantar Fasciitis.

 

If you’re suffering from sore feet, there’s a solution which helps reduce pain in the muscles in the form of using a vibrating foam roller on the soles of your feet. This method of self-myofascial release allows users to target specific areas and work the knots in the feet. The pulsations and pressure enable a deep massage which softens the tissue and enhances blood flow to the area.

 

While a foam roller can be used on the feet while sitting or laying down, you can also easily perform exercises while standing. Use our video guide to see how to foam roll the feet while in a standing position and effectively massage each part of the soles, including the sides.

 

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Vibrating Foam Roller for Feet – Standing Exercise with the Pulseball

With the muscles and tissues in the soles of our feet taking much strain and weight-bearing during the day, it’s no wonder they often feel sore. However, when the muscles become overstretched, it can cause tissues in the feet to become inflamed, causing an injury known as Plantar Fasciitis.

 

One of the best ways to combat the aches and pains we experience in the feet is through a form of self-massage using a foam roller. A great product to use is a vibrating peanut ball which can be handheld, and its unique shape and vibrations can be used to easily target specific areas which need attention.

 

Foam rolling the feet can be done anywhere, anytime, but it’s important to use the correct technique even if sitting, standing or laying down. In our video guide, find out how to use a vibrating foam roller ball over each area of the soles, softening the tissues in these areas and encouraging enhanced blood flow to the feet.

 

Watch the Pulseball in action now.

The post Vibrating Foam Roller for Feet – Standing Exercise with the Pulseball appeared first on Pulseroll.

source https://pulseroll.com/2018/04/19/feet-standing2/

source http://pulseroll.blogspot.com/2018/04/vibrating-foam-roller-for-feet-standing.html

Is your child a picky eater? Five ways to make mealtime fun and healthy

By Bianca Slade, Blackmores Superkids Cook

If your child is fussy about their food, it can lead to tears, tantrums and frustration (and that’s just for the parents!). Blackmores’ Superkids Cook and mother of three, Bianca Slade from Wholefood Simply, shares her top tips on making meal times easier and more enjoyable for the whole family.

It may not be much comfort, but if your child is a picky eater, know that you’re not alone. It is estimated up to half of all children, from the toddler years to around 12 years of age, are fussy about their food. Whilst they become less fussy as they get older, it’s important to ensure that your child is getting enough nutrients on a daily basis, to help support healthy growth and development. Some reports show that picky eaters weigh less than their less-fussy friends, so it’s important to figure out how to fill up your kids with the right amount of good foods.[i]

1. Try, try, and try again

Yes, your child may turn up their nose at your lovingly-crafted carrot sticks, but persevere. Research shows that kids need to be exposed to a certain food between eight to 15 times before they’ll try it and accept it.[ii]

2. Eat as a family

If your child has an older sibling, and even better, one who eats a wide variety of food, then serving the same meals to both can help your picky eater become a little more adventurous.[iii] And sit down together as a family to eat – conversation can distract your child from their meals, plus they’ll copy what the ‘grown-ups’ are doing.

3. Hide the goodness

Your child may not like broccoli or cauliflower, but they love Bolognese or pizzas. Steam and blend some nutritional superfoods and add into homemade soups and sauces to ensure your kids are getting the goodness, but without the fuss.

4. Turn superfoods into tasty treats

If it’s difficult to get your children to eat their fruit, think outside the box. Or in this case, into ice blocks. Blend bananas, strawberries, blueberries and raspberries, with water or milk, and turn the concoction into ice blocks (you can buy the moulds at supermarkets) for a nutritious and fun afternoon treat.

5. Boost their diet

With just one in 20 Australian children getting enough serves of fruit and veg every day, it’s important they are getting all the required nutrients to support kid’s healthy growth and development. The Blackmores Superkids® range, including Superkids® Multi Chewables, are 99% sugar free and have a naturally delicious taste to help balance out kid’s patchy diets.

For more information, recipes and activities to help grow your Little Well Being’s full potential, visit www.blackmores.com.au/superkids

Speak to your healthcare practitioner if symptoms persist. Always read the label. Use only as directed. Supplements may only be of assistance if dietary intake is inadequate.

 

ABOUT BIANCA SLADE

Bianca Slade is a mum of three (aged 10, 6, and 2), a recipe creator and owner of healthy cook blog site, Wholefood Simply. Bianca is passionate about creating whole foods that the entire family can enjoy, as well as recreating traditional treats and sweets to suit her family’s whole food ways. Bianca has published 10 cookbooks under the Wholefood Simply umbrella, including her most recent book Wholefood Simply: Natural Indulgence. Bianca has teamed up with Blackmores as their Superkids Cook.

 

[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943861/

[ii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422022/

[iii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422022/

The post Is your child a picky eater? Five ways to make mealtime fun and healthy appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/wellness/is-your-child-a-picky-eater-five-ways-to-make-mealtime-fun-and-healthy

Does Yoga Really Help with Depression?

In the depths of depression, the last thing you probably want to do is move your body. But your councillor, if they’re worth their salt, has probably recommended exercise to help treat depression as well as its painful side effects. Before you peel yourself off of the couch (hey we’ve all been there) and hit a yoga class, you’re probably wondering if it’s even worth your time and money. Can a series of stretches really help with depression? Let’s take a look at some of the side effects of depression and see if there’s any science to justify trying out a yoga class.

1) Insomnia
One of the key symptoms of depression is sleep irregularities. You may sleep 15 hours a day then suddenly go three days without sleeping at all. Worse, one of the key side effects of antidepressants is also insomnia. As if that weren’t enough, insomnia can actually make depression worse and trigger anxiety. Sounds like a catch-22, but science says yoga can help.

It’s well established that exercise can help regulate your sleep cycles, but the meditation and breath work practiced during yoga grant additional benefits. One study from the National Center for Contemporary and Integrative Health found that 55% of people saw improved sleep and 85% saw reduced stress after practicing yoga. Yet another study found that yoga improved sleep times and efficiency. When you’re tossing and turning yoga can be a great chance to balance things out.

2) Body Pain
One major symptom of depression that doesn’t get a lot of attention is the mysterious aches and pains. Not only are you exhausted, but your body seems to start hurting out of nowhere. Oh, and how about those headaches and digestive discomfort? When your body is in pain, the last thing you want to do is exercise, but a gentle yoga practice can go a long way towards reducing your body aches. Plus the breathwork and meditation can help alleviate headaches, while poses like Locust Pose or Child’s Pose can work wonders for digestive issues.

3) Isolation
One of the hardest parts about depression is feeling completely alone with your pain. It’s a toxic cycle because depression causes you to isolate yourself, but isolation only compounds your problems, making you feel worse and more trapped in your own head. Not only can the mindfulness and meditation learned from a consistent yoga practice help you to identify these harmful patterns, but joining a yoga studio can help you cultivate a community around yourself. You may not feel like socializing, but even sitting in silent meditation with a group of people can go a long way towards alleviating the painful feeling of isolation, while encouraging you to leave the house.

But What About Depression Itself?
Part of the battle of depression is eliminating the symptoms and negative behaviors that make depression worse. Now that you’re clear on how yoga can help break destructive thought patterns, like isolation, and reduce triggers, like insomnia, let’s discuss how yoga can help with the root issue, depression.

The health community has been pretty clear for some time that exercise helps to reduce depression by increasing production of neurotransmitters that facilitate an improved mood. Depression is caused in part by a defect in neurotransmitters in the brain, so exercise actually addresses the root issue. Studies have also shown that exercise increases white blood cell count, soothes the nervous system, and flushes stress hormones out of the body, which all help to alleviate depression.

But why yoga over hitting the gym? For one, yoga spaces are usually calming with low lighting, not something the gym can brag about. More scientifically, studies have shown the meditation found in a yoga class can help retrain the brain to break negative thought patterns that enable depression. One study from Johns Hopkins even found meditation to be as effective as antidepressants, while a study from Harvard found reduced brain cell mass in the parts of the brain responsible for anxiety, stress, and fear.

Exercising might not sound like that appealing of an idea if you’re struggling with depression, but the science is in, yoga can definitely help!

 

Guest post by Kosta Miachin, the creator of VIKASA Yoga method – a unique, challenging and effective approach to yoga. He is also the founder of VIKASA Yoga Academy. You can find him online: http://www.vikasayoga.com

The post Does Yoga Really Help with Depression? appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/move/fitness-move/does-yoga-really-help-with-depression

Why you should be adding Hemp into your diet

I’m sure you’ve seen it around but if you’re left wondering why you should add hemp into your diet then this article is for you! If you’re taking it but unsure why… well lets get you educated so you know all the amazing health benefits it has!

Though Hemp has been used by China and other cultures for centuries as of November last year Hemp as a food was legalized here in Australia. Hemp is from the same species as cannabis but is a different plant that yields tiny, nutritiously edible seeds. Containing no psychoactive THC the only high you’ll get from eating Hemp is from its enormous health giving benefits. Let’s look at some reasons why you should be adding Hemp into your diet.

Incredible Protein Source  

Hemp seeds supply a huge 10g of protein per 2 Tbsp. All from a sustainable plant-based source. Hemp is a ‘complete’ protein meaning it contains the full spectrum of amino acids (essential and non-essential). The body can make (some) amino acids, but those amino acids described as ‘essential’ must be consumed by diet – hemp supplies all 9 essential amino acids. While the hemp seed is 25% protein; hemp protein powder (the product leftover once extracting the oil and fiber) is over 50% protein gram for gram.

Protein is made up of amino acids and is essential for health and necessary to make enzymes, hormones, bone, tissues, in fact, every cell in the body is made up of protein.

Allergen Free

Hemp is safe for children, adults, pregnant and breastfeeding women, infants, even animals. Basically, Hemp can be consumed by everyone. Those who are unable to eat nuts, gluten, lactose, and soy due to allergies can safely consume hemp. There are no known allergies to hemp. These days’ food allergies are at an all-time high.

Considering the connection between the chemicals sprayed on crops to mass produce it’s important to consider the risk this may have on our health.

Unlike crops like corn, soy, cotton and wheat, hemp requires no herbicides or pesticides. These chemicals have the potential to induce mild to severe allergic reaction in the body.

Good Fats

Hemp is an exceptionally rich source of essential fatty acids (EFA’s) These two EFA’s are: linoleic acid (omega-6) and alpha-linolenic acid (omega-3), both of which are unsaturated. The omega-6 to omega-3 ratio in hempseed oil is 3:1, which is optimal for human health making Hemp popular among people who have trouble working Omega -3s into their diet.

Due to high consumption of animal fats and processed food the standard diet has deficiencies of EFA’s which are necessary for energy production, strengthening the immune system, improving brain function, regulating organs and glands, speeding recovery of healing, supporting child development and producing beautiful hair, skin, nails. Omega 3 and Omega 6 fats may reduce cholesterol, blood pressure, coronary heart disease and stroke.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Weight Loss

Hemp is a sugar free, gluten free, low carbohydrate with good gut-cleansing fiber and a healthy balanced food that meets the body’s daily nutritional needs. Hemp has 15 times as much fat-fighting CLA (Conjugated Linoleic Acid) as fish oil and keep you feeling full for longer periods of time. Inflammation from highly processed foods can impact dieting efforts. Hemp seeds help reduce inflammation, while providing complete protein, fats and fiber make it an ideal addition to a healthy diet.    
*Hemp flour is an ideal weight-loss companion – its loaded in soluble and insoluble fiber which aids with hunger control and plays an important role in binding to and eliminating toxins via fat loss, and contributing to a healthy digestive tract.   

Australia’s New Superfood

Some unique properties that makes hemp a Superfood:

– GLA (Gamma Linolenic Acid) – a ‘wonder’ oil believed to be important for preventing inflammation + combat PMS, hemp is one of only five known sources

– Phytosterols – Cholesterol-fighting compounds

– Vitamin D3 – the only known plant food source of this bone-building sunshine vitamin

– Minerals including Calcium, Magnesium, Iron and Zinc.

– B Vitamins including Folate
– Two main proteins in hemp are Edestin and Albumin – the most easily digested protein of any kind and closely resemble the globulin in blood plasma, compatible with the digestive system.  This may be a reason why there are no reported food allergies to hemp.

Simple Tips To Start Using Hemp:

• Sprinkle hemp seeds on your morning muesli or porridge, into a smoothie, salad, yogurt
• Eaten raw by the handful, or add into favorite trail mix for on-the-go snack
• Use hemp oil as a bread oil dip or salad dressing
• Mix hemp seeds into baked goods, biscuits, breads
• Blend hemp seeds with water to create hemp milk

*Hemp comes in many forms such as Hemp seeds, oil, flour, protein powder or milk

 

For further information, recipe ideas or to purchase product visit www.hempfoods.com.au

The post Why you should be adding Hemp into your diet appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/health-nutrition/why-should-you-be-adding-hemp-into-your-diet

Four ways to reduce your plastic waste

You don’t have to be a fully fledged greenie to do your bit for the environment. But what you can do is small changes which adds up over time, below are 4 which you can easily implement, no tie dyed required.

1. Reusable coffee cups

We all know as Australians we love our coffee, but coffee cups are considered to be the second largest cause of litter waste. Unfortunately, our country contributes to 1billion disposable coffee cups into landfill each year!

Enter Uppercup…

Designed and manufactured in Melbourne to combat Australia’s increasing landfill epidemic, Uppercup’s patented design offers a smart and stylish solution to waste management with its strategically engineered and recyclable range of reusable coffee cups. Made from a new kind of high quality Eastman Tritian Copolyester plastic, Uppercup is BPA and BPS free; and offers a durable glass-like frame that is not only odour and stain resistant, but also dishwasher safe.

Next time you’re ordering your morning latte, consider a reusable coffee cup. The environment (and your barista) will love you for it.

Grab one for yourself here www.321water.com – we use ours every day for our morning coffee at home (because, the cup without the lid is pretty dam cool) and then pop in our bag for when we head out!

2. Ditch the plastic bottled water

Ironically, did you know it takes almost three litres of water to produce one plastic water bottle?

Bottled water consumption is increasing and unfortunately most of the bottles end up in landfill and can take up to 1000 years to break down into the ecosystem.  Australian owned company 321 Water have produced a reusable water bottle with its own filtration system, giving you no excuse not to make the switch. Shop the bottles and download the app here www.water3.com.au 

3. Rethink plastic Straws

Think about it-  straws are a single use item, used for an average of 20 minutes and then tossed into landfill where it can sit for centuries. With an estimated 8 million tonnes of straws polluting our oceans every year, it’s not hard to realize what an unnecessary item they actually are. Metal or glass straws are a fantastic alternative- keep one in your handbag at all times and say no to plastic straws. Want something a little prettier? Go cardboard recyclable ones. Easy.

Our fave online store Shop Naturally has a bunch to choose from here

4. Say goodbye to Plastic bags

Australians are estimated to use 5 billion plastic bags a year with just under 4 billion of those bags being tossed into landfill. The rest of these bags are entering the environment causing irreversible damage and like most plastic, take hundreds of years to break down. Every state except NSW have implemented or planned the ban of plastic bags so as a nation, were well on our way to reducing the plastic waste.

Getting into the habit of bringing your own plastic bags when shopping is a time and money saver and is a priceless way of helping converse our natural environment.

Needs some bag ideas? Shop Naturally has a bunch here too

Would love to hear your tips below!

The post Four ways to reduce your plastic waste appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/live/lifestyle-live/four-ways-to-reduce-your-plastic-waste