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A love affair with exercise

A reminder to me,

I’ve been around many exercise environments, there is nothing I wouldn’t do or try. At times I have been in darkness, in defeat and in others in euphoric accomplishment bliss. Commonly the greatest thread of treasure that each experience holds is the blissful heady high of escapism. Removing the tensions, mumbles and muses held within my body and soul from wherever I am in that particular day. Exercise is self love, self respect, a soulful safe heady space.

Exercise is a river, my body is the only one that will fight for me, fall for me and love me. It is beautiful yet taken me years to learn this. Not a mirror beautiful world, an ultra ordinary miracle beauty at work. It thanks me for space, for peace and for the tranquility of acknowldgement of calling it in. It is an army of one; a full heart, driving it again, savouring its beat and vibration. At times its felt much like a love affair.

For me exercising isn’t a fight, it’s not always a gym, a heady run or a studio practice. At times its just been the utter awareness and continual up and down of the crazy days of exhausting mother day care. Yet within it I find its gem of treasures.

Gymbody

2014

From gym buff, to meditation on a mat, to hot yoga to the peaceful serene, each all complete me and ‘get me together’. They enable me to be at peace with my body, to value that I am a woman and to respect my feminine. I wonder at its ability to produce beautiful children, to carry the stresses and strains of gritty emotion, yet always deliver. If I look after it, it sheds its illness, it heals, it breathes a new life of lustful fire. Freedom; just love,  it becomes my most beautiful companion. A gorgeous crazy design.

Time sits well with my body. I have learnt that the glitches, its stories the pelvic traumas of birth are here to stay and its ‘our story’ of raw marriage. I have to accept it for its amazing and continual play.

I sit on my gym shoe strings, they show me peace and many places of new. Each gifting zeal, excitement and a rise to the gift I love. In my eyes I am grateful for it each and every day.

It shows up in hedonistic love, it is complimented, it breathes life to every day, experience, relationship and feeling.  It completes me.

I am in Love with every moment of our relationship. Thank you, you are my voice and I adore you.

happyshoes

withgeorginaGeorgina is a yogini, mother, and has worked as a fitness instructor. A studier in sports medicine and sports coaching, yoga instruction & Reikii II Practition. She uses her knowledge from her degree studies to build on her passions; wellness and prevention. Founder of “A fat lot of good” she encourages women to live in the moment, love what they do, and love themselves in order to share that love with others. “We are all connected. In order to have a truly peaceful, loving, and mindful community, we first must have those values rooted

within ourselves.”

unlocktreasures

 

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Guru of Unconditional STRENGTH & STILLNESS

 

‘Gu’ Darkness to Ru ‘Lightness’

If the nervous system is fresh and rested, the body will be healthy and the mind alert and comprehensive. This in turn is influenced by a host of factors hereditary, diet, environment and so on.

Conversely if the system is tired or strained, perhaps because of overactivity, or the influence of poor food, then our outlook will be restricted, the mind dull, and our actions ineffective. Our lives will become shallow and unsatisfying, a magnet to all forms of negativity.

Techniques of relaxation, meditation, gentle intuned fitness and yoga are methods of purifying the nervous system so that it can reflect a greater degree of consciousness and our lives can become an increasingly positive force in the world.

Dedication to serving up self care motivation, thus the whole of the nervous system is to receive unconditional revitalisation. The body enjoys better health, more energy. The rested mind being freed from the burden of past experience, and perception is restored to its freshness.

Thought and activity must be led on a journey to be coherent and integrated, life therefore becomes more rich and fulfilling.

When you choose to serve you; by connecting and receiving yourself everyday you will be able to interpret its benefits.

Choosing rhythms that are natural and life supporting to YOU. Methods that work on the consciousness, the nervous system and body of YOU.

Leading the mind inward to the silence, stilling and validation of finding out whom YOU are.

They may differ in expression from one person to the other, yet in essence they all are one met through the loving contemplation time you have served up for you. Eventually threading into everything you do. The solution to purity of heart.

In preciseness a profound respect for self purity allows love and love leads to self devotion.

Breathe in breathe out, proceed.

freespirit

A letter to the seeker of silence ..

Silence is accomplished in rich stages, seeking a panoramic view of many new paths that can be unfamiliar and uncomfortable at times. A picture that unfolds stage by stage, yet part of a greater whole; our unique one life.

It is important that we unfold, expand and open in a gradual and patient pace. Interlocking the many fluctuations of personal growth as they are unveiled.

To use yoga or fluid exercise is to settle the mind into silence, the seed to unbound stabilisation.

YOU are incredibly magnetic, you are powerful beyond measure. You are the most persuasive person you will ever talk to. Tune into your wisdom, your heart and intuition. In there you know.

withgeorgina

Relax, balance and energize yourself in my sacred nurturing environments where holistic endurance training transforms stress into creative energy and aligns the body and mind.

WORKSHOPS

Womens intensive immersion courses. After years of coaching and teaching women, I have organised my notes and am ready to share what I have gathered from my self care experiences with womens health and fitness as well as studies in love, power, sexuality, and beauty.

The workshops include teachings on health, relaxation, meditation and yoga, and conversations about love, power, sex, and feminity. All courses are great for mothers, daughters, sisters and friends.

COURSE SCHEDULE – Spring 2018

Radiant Woman (Year Long)

Rooting Into Feminine (6 Weeks)

Midlife Woman (6 Weeks)

 

 

 

 

SCHEDULE

Relax, balance and energize yourself in my sacred nurturing environments where holistic endurance training transforms stress into creative energy and aligns the body and mind.

Working with therapies that are ancient in nature but perfect for 21st century living. Therapies that are tried and tested and designed for busy people. A practical toolkit– through yoga, sound and word, to navigate the challenging nature of a womans curve so that you can maintain your balance and integrity come what may.

WORKSHOPS

Womens intensive immersion courses. After years of coaching and teaching women, I have organised my notes and am ready to share what I have gathered from my self care experiences with womens health as well as studies in love, power, sexuality, and beauty.

The workshops include teachings on health, relaxation, meditation and yoga, and conversations about love, power, sex, and beauty. All courses are great for mothers, daughters, sisters and friends.

COURSE SCHEDULE – Spring 2018

Radiant Woman (Year Long)

Rooting Into Feminine (6 Weeks)

Midlife Woman (6 Weeks)

YOGA

Being nourished by yoga, gifts a wider loving awareness that is present at all times. 

A wonderful complement to life, Kundalini Yoga is a quiet, grounding practice done primarily on the floor, with the support of blocks, blankets and sheepskins. Each posture encourages release of physical tension while the mind dives into a deeply meditative state.

Beginners welcome; each student can work comfortably at their own level regardless of flexibility, body type, or yoga experience.

Janes Place – Weekly

Radiant Woman

Person Centred care with

logolanes

Commencing Spring 2018

The Radiant Woman is a year-long program by Georgina Land. It runs from Spring 2018 through December 2019, and is now open for enrolment. 

The world starts with woman.

A Year of Radiant Woman gathers the experience of the every-day woman and puts it into a transformative workshop flowing a curve to root you into your fearless female radiance and rhythm.

The 2018 workshop nourishes, uplifts and inspires women through the year to sustain living with grace and confidence.

Self care intention and therapy is everything. Practice, devotion, discipline and creativity acting as cornerstones to securing feminine radiance and confidence within each monthly workshop will be learnt. Filled with heartfelt inspiring resources, worksheets and practices.

This is an 8 month workshop, with self-guided elements. You will receive a supportive community with content to work through each month with intention. This workshop will gently guide, encourage, and uplift you. It will give you everything you need to begin and maintain a simple self care and self centred practice within your daily life to respecting your rhythms.

Modular Workshop Structure

  • Rooting In – Creativity and Freedom
  • Body – Beauty and Heart Centred
  • Creating reality in you
  • Intuition and Relaxation
  • Connecting with cycles
  • Nourishing the woman within you
  • Nourishing Home
  • Awakening Radiance – Celebrating I am

Working with yoga, relaxation theory, intention, journaling and self nourishment ritual and investigation to:

  • Recognising the other person is you.
  • That there is a way through every block
  • When the time is upon you, to start with you and the pressure will be off
  • Understanding through self compassion

blanket

We will open each group by bringing blankets from our nests, finding stillness and soaking in calm in one anothers warmth. We will consciously share in the stillness of a safe feminine space and cultivate connection together through the practice and learning of self nurture techniques, theory and into personal reflection. This time will melt away, blending with relaxation, sharing, smells of aromatherapy and take away practices of self connection and onward reflection.

affirmat5

Photo credit @affirmats

This womens space will be small in number, nurturing and a group hidden away in a beautifully intimate room in the historic town of Arundel for a unique safe experience. An oasis for the mind in a peaceful setting where you can establish a new routine of self nurture practice and self love method, allowing your inner calm to surface.

Subject to limited availability (small group bookings)

Face to Face dates and booking enquiries with Lanes Counselling

 

Workshop led
withgeorgina

Self Care Ritual and Yoga Therapist
All workshops are supported with Neals Yards Organic Health & Beauty Remedies
NYR-logo

 

Rooting Into Feminine

Person Centred care with

logolanes

Commencing Spring 2018

The innate feminine essence of woman is an incredibly beautiful and powerful force, it is important that every woman is able to discover and awaken it within and master the authentic art of being a woman.

With this six week workshop series you will be able to clarify your intentions and develop supportive systems to feed those intentions.

This nurture workshop is intended to support a womans journey to Rooting In. In a small and intimate class where women connect weekly in an abundantly nurturing space focused to creative self care practice. To gently guide, uplift and nurture through information which complements a day to day outlook and encouragement to bringing care and attention to a life centred around self care ritual.

In rooting into the feminine whole woman, you will invest in sound theory and gentle self care practices to reconnect a love for your body with you. This will be a workshop journey into wellness, holistic fitness and therapy. Knowledge to feminine self care, healing and noticing what you need pay attention to midst a noisy life. Coming away with practices you can use again and again to fill up your internal well, allowing you to be more present to your loved ones and other things in your life.

Each week a theme will be explored, awakened and attention given to what is important to us; by bringing attention to the self.

A life filled with simple and kind pleasures with foundation.

The practice starts here with being gentle with the self and with you. Watching a self care shift taking shape. Things will come up, times will challenge; yet a strong foundation to the feminine and self care practice is the gateway to freedom and it makes our roots deep.

Every session begins with tuning in, then investigating the weeks theme that will transform and elevate self care thought and ritual whilst within a supportive womens nurture circle.

Week One

Centred and grounded, deeply rooting into what it is to be a woman. Inviting self care and creativity into life away from distractions. Making mindful space for tasks that really do improve life. Inviting daydreaming and realising nothing is out of reach, learning to bring in simple ritual.

  • Rooting In
  • Creativity and Freedom

Week Two

Giving birth to a time to soften, loving and respecting you, showing negative voices to firmly dissolve around the body. Investigating where you are soft, how to be gentle and how to find love for the compassion of self to release and receive a woman of grace. ‘Come back to your body – she is waiting for you’

  • Body
  • Beauty and Heart Centred

Week Three

Confidence, joy and intuition comes from the work we have done from softening into our body; finding the reality within you. Cultivating tranquility that is soothing, and honouring events and rituals that cultivate peace in your being.

  • Creating reality in you
  • Intuition and Relaxation

Week Four

Who are you? A loaded thought. Knowing that you don’t look in any certain way, that you can show up in many different ways.

  • Connecting with cycles
  • Nourishing the woman within you

Week Five

The call to courage, creating a home that reflects a sacred soothing space, nourished and your true self. Seeing and knowing you, feeling into your true beauty and accepting the self.

  • Nourishing Home
  • Awakening Radiance

Week Six

Nourishing all of me, carrying the gift of I have everything I need.

  • Celebrating the I am

Working with yoga, relaxation theory, intention, journaling and self nourishment ritual and investigation to:

  • Recognising the other person is you.
  • That there is a way through every block
  • When the time is upon you, to start with you and the pressure will be off
  • Understanding through self compassion

blanket

We will open each group by bringing blankets from our nests, finding stillness and soaking in calm in one anothers warmth. We will consciously share in the stillness of a safe feminine space and cultivate connection together through the practice and learning of self nurture techniques, theory and into personal reflection. This time will melt away, blending with relaxation, sharing, smells of aromatherapy and take away practices of self connection and onward reflection.

affirmat5

Photo credit @affirmats

This womens space will be small in number, nurturing and a group hidden away in a beautifully intimate room in the historic town of Arundel for a unique safe experience. An oasis for the mind in a peaceful setting where you can establish a new routine of self nurture practice and self love method, allowing your inner calm to surface.

Subject to limited availability (small group bookings)

Face to Face dates and booking enquiries with Lanes Counselling

Workshop led by
withgeorginaSelf Care Ritual and Yoga Therapist

All workshops are supported with Neals Yards Organic Health & Beauty Remedies
NYR-logo

Reclaiming the feminine flower

So often lacking in Western culture, the awareness of the creative power the female body holds. Let’s take a deeper look at why practicing with finding your femininity around the sacrum produces such profound effects.

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The pelvic floor is a large group of muscles that form a “basket” or a diaphragm which supports all of our internal organs. In eastern practices like Yoga, Tai Chi and Qigong, there is a big emphasis put on pelvic floor exercises. It is said that life force, prana, or chi can leak through the pelvic floor and be lost if those muscles are weak.

This life force energy is essential for maintaining high energy levels and longevity.

In the modern world of desk jobs, we sit still for long periods of time, and at best work out at the gym a few times a week.

Most of us pretty much never engage the pelvic floor muscles. This leads to reproductive health problems, painful periods, loss of sensitivity and sensation, and overall low energy levels. It is researched and reported that the main culprit of reproductive illness is lack of blood flow to this area of the body.

Most of us are in our heads 24/7, and are largely disconnected from our bodies; especially the parts below the belt.

Heal Your Body and Awaken Sensuality.

Many women in our culture have trouble experiencing finding a connection with their femininity and owning their sexuality. The main reason for this is disconnection from the body, and especially from ‘down there.’ Due to trauma, negative emotions stored in the tissue, growing up in a sexually oppressive culture, perceived or real abandonment, or simple lack of exercise and attention, many women’s genitals become numb and weak.

The sacral area of most women really needs some loving attention. When you practice regular sacral health, you engage the muscles of the vagina and the pelvic floor, and bring awareness to your sexual organs. The brain will create new neuron connections correlated with these areas of the body. New nerve endings form directly in the tissue, which in turn increases sensitivity.

Guess what this means for your sensuality and sex life?

Regular sacral practice stimulates and helps restore the elasticity and suppleness of our sexual organs to a potential pre-childbirth state, and even surpassing it. It reduces the likely hood and prevention of later life prolapse and curtails incontinence. It is not a practice to wait until you give birth to start, being a vital compenent of womens health care.

Become Much More Orgasmic.

Did you know that there are multiple sets of muscles in your pelvis that you can learn to differentiate and control independently? Developing dexterity with these muscles will create more pleasure for both you and your partner and, without doubt, will increase intimacy during lovemaking. Be prepared for more fulfilling sex to add excitement, passion, and closeness in your relationship.
Did you know that women can experience many different kinds of orgasms? Among them are vaginal, cervical and uterine orgasms.

The pelvic floor muscles, unlike other muscles in the body, have the ability to regenerate and repair themselves in a short period of time.

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Release Trauma Stored in the Body.

Many psychological traumas are stored within the body, and large percentage in the sacral area. We are not just talking about sexual trauma. The sacrium, as one of the most essential parts of our being, naturally stores emotional and energetic imprints we pick up in our lives. It makes sense to work with trauma directly at the source, in the body tissue where it is stored. Releasing the patterns of tension in the tissue can help release trauma and remove psychological blockages, which can be tremendously more effective than just talking about them. This is why working with your sacrum has the power to help you heal old wounds and awaken the life and love you truly desire.

You may notice stirring emotions when you work with the sacrum; remembering to be gentle with yourself and going slow is key to the practice.

A Sacral emphasis and practice creates positive effects that go beyond sexual wellness.

By increasing blood flow to your pelvic organs and helping move stagnant energy. Stimulating the ovaries in this gentle way can balance hormone levels and reduces PMS and menstrual cramps.

Reclaim your feminine power.

The ‘down below’ and womb are amazing, magical places capable of bestowing new life, creating new ideas and visions, and providing you with amazing erotic experiences. By connecting to your femininity and your womb, the very center of your being, you can start accessing your feminine power and creative potential.

How to Practice Sacral Health

Simple kegel exercises are not the only foundation of pelvic practice and health. Doing kegels is already great. Doing them with added sacral fluidity and focus is like doing curls with a dumbbell instead of just flexing your biceps.
As you become more advanced, you can learn to ease into your sacrum by moving different muscle groups. A ritual of self love and self care, setting aside some time thats just for you, with the more love you give to you and your body, the more you have to share with your companions. As with every exercise routine, regular proctice is better than none. Practice with intention and enjoyment as opposed to mechanical motions becoming a ritual of self intent. relaxation.

Add a new dimension to your favorite activities.

Sacral health can be an enhancement to your favourite practices and activities.
choosing a shift of focus to the sacrum is a very personal decision, and I truly believe that every woman intuitively knows this is the centre of her sensuality and femininity.

Practicing with a focus to this area allows a women to get more in touch with her own beautiful body, and ultimately with yourself… That means learning to trust your intuition.

Women identified with this thousands of years ago, being able to reclaim their feminine power, fully step into their sensual self, and awaken creativity, all while keeping their sexual organs healthy, youthful and resilient.

Are You Ready to Fall in Love with your Sexually Awakened Self?

Visit the SACRAL METHOD and allow expansion.

The Sacrum: The window to health

Learning about chakras the energy that runs from the base of the spine to the top of the  head is something I delve into when discussing the sacral region and planning sacral health within the sacral method programme.

Within this space I delve deep into the sacral chakra and give headway to whether your chakra it′s functioning correctly or if it′s in need of a tune-up to bring it back into alignment?

1) Where is the Sacral Chakra?

The sacral chakra is the second chakra. It′s found behind your pubic bone, immediately above the root chakra and below the solar plexus chakra. It′s called the sacral chakra, because it corresponds to the sacrum in the spine. It resonates with the music note of D.

It′s possible to experience many indications in your physical, mental, or emotional state when this chakra is out of balance. For example, mood swings, lack of joy, feeling unfulfilled with your life, trouble relating to others, low self-esteem, and a lack of creativity are some of the symptoms you might experience.

Physically, you could also have problems with your lower back and the organs of your abdomen. For women, this might even present itself as problems with childbirth and fertility.

2) What Color is the Sacral Chakra?

The chakras have specific colours which they respond to on an energy level. The sacral chakra resonates with the color orange. Orange stones, elixirs, closing your eyes and meditating on the colour orange, or imagining your aura filing with orange light will help to restore balance to this area. Orange is warming, protective, and stimulates creativity.

If you work with crystal therapy or reiki healing stones, you′ll want to select an orange stone. Suitable crystals include orange calcite, peach aventurine, and even petrified wood will to the tick. Envision the protective healing of this color flowing into your sacral chakra, bringing it back into balance.

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3) What is the Normal Function of the Sacral Chakra?

The normal function of the sacral chakra is to regulate your moods and inspire your creativity. Creativity also relates to any children you create, so this chakra is what keeps your sex life and your attitude towards sex healthy and balanced. The area also keeps tabs on your ability to ask without demanding and to graciously accept gifts and assistance from others. You′re able to find your way in life, and help others to find theirs.

When this chakra is functioning well, you′re joyful and content with your life in general. You know what you want, and have a plan to pursue acquiring it. You′re not reserved about asking for or receiving assistance to get your needs met. You don′t seek attention, but neither do you shy away from it. You are capable and confident, belong to a pleasant social circle, and have a healthy sex life.

I welcome all to join the sacrum method circle into 2018, welcoming all enquiries within this warm and opening space.

A lovers guide to being BOLD

bold

bəʊld/
adjective
  • 1.
    (of a person, action, or idea) showing a willingness to take risks; confident and courageous.
    “a bold attempt to solve the crisis”
    synonyms: daring, intrepid, courageous, brave, valiant, fearless, unafraid, undaunted, dauntless, valorous; More

  • 2.
    (of a colour, design, or shape) having a strong, vivid, or clear appearance.
    “a coat with bold polka dots”
    synonyms: striking, vivid, bright, strong, eye-catching, conspicuous, distinct, pronounced, prominent, obvious, outstanding, well marked, showy, flashy, gaudy, lurid, garish

    “a bold pattern of yellow and black”

    The average woman wears many hats and being bold is one of the many decisions we juggle through our seasons. When is it correct to be bold?

    To find and identify with boundaries; to abide by them and to honour the ‘you’ is one mighty bold task.

    Women whom dominate their being, a woman who fits in her skin, a woman who knows how to celebrate and talk her strength, one whom can influence and make a difference in the world with the elegance of grace, of true self identity and pinpoint accurate awareness.

    The beauty in being a woman, is that we have the ability to make our being fit like a glove.

    To embody whom we really are with boldness comes from connection and support. It is those women whom have done amazing things and that easily support one another whom make a difference in our circles of influence and boldness allow it to shine.

    By sharing with women, caring, nurturing and talking the confidence of hollering your healthy choices is to be empower the boldness within.

     

    Love and celebrate your sisters hard.

     

    Written with gratitude to Tash Mitch

Awakening the Spirit of the Spine

The spine is the axis of our being

The embryo in the womb first creates the central spinal axis and then the body grows around this axis, the axis of our individual world. The top and bottom of the body, the two sides and the back and front of the body develop soon after. We then spend the rest of our life with our spine “behind” us. We face the world and all of life moves from back to front, from the spine into the world.

The physical spine is one of the primary supporting structures for our body and mind. It is also the basis of our individual consciousness as the spinal cord where the nerve cells within the spine carry all those nerve signals that are required to sustain our waking, dreaming and sleeping states of being.

To awaken the spine what should/can we minimally do every day to keep our spine as strong, flexible and healthy as possible?

Flexibility postures and stretch technique partnered with pranayama (breath control) create a strong and flexible spine. They open the channels of the spine and support the unimpeded flow of nerve impulses, prana, and mental and spiritual energies

There are 5 major movements that the spine makes

These movements are:

  • Flexion, rounds the spine forward
  • Extension, rounds the spine back
  • Rotation, twists the spine
  • Side bending/Lateral flexion of the spine
  • Axial extension, decompresses and vertically elongates the spine

A good format of practice will look to all of these five movements. With attention given to unloading the spine through axial extension making us often feel really good.

In daily life we tend to forget to take our spine through its full range of movements, the spine as a result gets stiffer and loses it fluidity.

A stiff or misaligned spine can have a drastic affect on areas radiating well beyond the spine. With chiropractors and osteopaths claiming the health of the spine potentially has an effect on the health of our organs owing to nerve endings or fascia damage that is connecting everything together.

Flexibility in practice is a personal affair. With the Flexibility of one being completely different from one spine to another. It is however about maintaining the flexibility and fluidity within YOUR spine alone and not that of your neighbour.

20 Minute Mindful Practice

5 Exercises for a healthy spinal practice

For each movement of the spine you will observe two choices of execution. Pick 5 to complete each day, to maintain yet within time you will observe increments to the fluidity, flexibility, strength and health of your spine.

FLEXION

EXTENSION

ROTATION

SIDE BEND

AXIAL

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Including Conscious breathing

One of the simplest and most powerful ways to awaken the spiritual spine is with the practice of the breath, our mind and awareness are all fused into a potent force that is made to travel up and down the spine. This combines and integrates physical, energetic and psychological energies to purify and transform body, mind and consciousness to the health of the spine.

By practicing and learning flexibility movements of the spine partnered with the power of the breath, it is sure to keep the spine young, healthy strong and flexible. A regular practice will prevent backpain and improve the quality of experience in the physical body.

Want more Twenty-Minute Practice Ideas?

If you want the strength, flexibility, balance and inner peace that fitness brings, but you haven’t been able to start or stick with a fitness practice, twenty minute plans can become your best friend. Enquire with me and from there a practice fit for you can be  cherry picked.

Find a place in your day to plug a little bit of me time within it.

afatlotofgoodgirlswithgeorgina

The elixir of abundant restful sleep

Sleep is the nursemaid to humanity  

During sleep, our body repairs and rejuvenates itself. A lack of restful sleep disrupts the body’s innate balance, weakens our immune system, and speeds up the aging process.

Human beings generally need between six and eight hours of restful sleep each night. Restful sleep means that you’re not using pharmaceuticals or alcohol to get to sleep but that you’re drifting off easily once you turn off the light and are sleeping soundly through the night.

If you feel energetic and vibrant when you wake up, you had a night of restful sleep. If you feel tired and unenthusiastic, you haven’t had restful sleep.

Restful sleep is the foundation for your mental and physical well-being. After a day of stimulating activity, your body needs deep sleep when your mind and body can rest and reset. When you’re well rested you’re more alert, able to process new information more efficiently, and you make better decisions. On the other hand, when you’re sleep deprived, you’re more likely to make mistakes and it takes longer to complete tasks.

For maximum rejuvenation, it is recommended a minimum of 6 to 8 hours of restful sleep each night, keeping in mind that the hours before midnight are generally the most rejuvenating. For example, if you sleep eight hours between 10 p.m. and 6 a.m., you’ll feel more rested than if you sleep eight hours between midnight and 8 a.m.

To promote restful sleep, try this recommended Deepak Chopra evening routine, or at least parts to calm the wind down in the sheets:

  • Eat a light dinner.
  • Take a leisurely stroll after you eat.
  • Minimize exciting, aggravating, or mentally intensive activities after 8:30 p.m.
  • About an hour before bedtime, run a hot bath into which you place a few drops of Relaxing aroma oil.
  • Diffuse relaxing aromas in your bedroom.
  • As your bath is running, perform a slow self-administered oil massage, or and then soak in the warm tub for 10 to 15 minutes.
  • While soaking, have the lights low or burn a candle, and listen to soothing music.
  • After your bath, drink a cup of warm relaxing herbal tea.
  • If your mind is very active, journal for a few minutes before bed. “Download” your thoughts and concerns so you don’t need to ruminate about them when you shut your eyes.
  • Read inspirational or spiritual literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.
  • Do not watch television or do any work in bed.
  • Once in bed, close your eyes and simply “feel your body.” Focus on your body and wherever you notice tension, consciously relax that area.
  • Then, simply watch your slow easy breathing until you fall asleep.

Physical Health and Sleep

Sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Sleep deficiency also increases the risk of obesity. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the risk of obesity in other age groups as well.

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested.

Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.

Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.

Whats the overall message here?

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Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health.

The damage from sleep deficiency can occur in an instant, or it can harm you over time. It also can affect how well you think, react, work, learn, and get along with others.

Freedom from illness depends upon expanding our own awareness, bringing it into balance, and then extending that balance to the body. This process isn’t as complicated as it may sound. It is a personalised approach to health, and knowing your the benefits to interventions allows you to make optimal choices about diet, exercise, and all other aspects of your lifestyle.

Dubious about self care ritual, take a deliver into my nurture circle and we will introduce a whole host more. www.afatlotofgood.co.uk

 

cite – https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

 

 

The womens health taboo

Urinary incontinence is a common problem in women, where pregnancy or the postnatal period may be the first time many women experience urinary incontinence.

About a third of women leak urine and up to a 10th of women leak stool (faeces) after giving birth


 

Stress (having the symptom of involuntary urine leakage with physical exertion) and urgency (symptom of involuntary leakage associated with, or immediately following, a sudden compelling need to void) urinary incontinence are the two most common types of urine leakage in women. Many women have symptoms of both stress and urgency urinary incontinence; being identified as ‘mixed’ urinary incontinence. Of these types, stress urinary incontinence is most commonly associated with pregnancy and the postnatal period.

Factors known to be associated with a greater risk of postpartum incontinence include vaginal delivery (in the short term); previous urinary incontinence; and heredity including anatomical and physiological factors such as pelvic anatomy and connective tissue structure

A wide range of treatments and therapies are being used in the treatment of urinary and faecal incontinence, including conservative interventions (such as physical therapies, lifestyle interventions, behavioural training, and anti-incontinence devices), pharmaceutical interventions, and surgery.

As a womens health educator it is with conservative intervention I path my role. With the essentials of a pelvic health programme for women to include:

 

  • increase strength of the pelvic floor (the maximum force generated by a muscle in a single contraction);
  • endurance of the pelvic floor (ability to contract repetitively, or to sustain a single contraction over time);
  • coordinate muscle activity (such as the pre-contraction of pelvic floor muscles prior to a rise in intra-abdominal pressure)

 

By addressing and blending these in combination into any exercise prescription; my training looks to improve coordination and urinary urgency suppression. Usually involving the repeated use of a voluntary pelvic floor muscle awareness by contraction in response to a specific exercise situation. For example voluntary or assisted pelvic floor muscle contraction prior to a movement path or with issolated breath.

Sadly it is common for women to receive little information about and encouragement to perform some pelvic floor muscle activation during fitness movement and weight bearing exercise. Partnered to no value or recognition of the direction of the use of breath within an exercised state or flow. Without its direction the longterm outcome will promote pelvic organ or rectal prolapse.

Whilst there is not enough evidence from small trials to support whether conservative exercise prescription intervention in terms of treatment of incontinence in the many years after delivery show a significant benefit. It will and ‘does’ support women emotionally with regaining some confidence and recognition for what for me is our most feminine and unrecognised centred zone in fitness prescription.

Factoring this too to the alignment of the pelvis and sacrum and knowing as an individual where your pelvis should lie with you throughout the day is vital to feeling full as a woman. Having a restorative understanding of your pelvic region and into your pelvic floor needs without question does breath vitality into any womans lifeblood. Our centre for sensuality, intimacy, emotion, pleasure and connection.

And there’s another elephant in the room, age! The peri-menopause and menopause years start to see us femmes loose our muscle tone and a shift to pelvic relaxation, courtesy to our loss of estrogen. Symptoms of heaviness, pressure, urinary tract infection, bladder and bowel movement making it ever more prevalent to get on with connecting and flowing confidently with our vital parts.

Sadly never does pelvic floor strength education seem as important as during pregnancy; the only education a woman will ever receive is that within a childbirth preparation class. Where we watch a video, are handed a sheet and told to get on with the kegel crib sheet. It becomes the deal you just forget.

Incontinence and pelvic floor relaxation definitely leaves a big impression,  I have personally walked its path. Disconnection and debilitation at any age. It is one of those deals as women we don’t talk about and equally one fitness trainers don’t compensate, talk about or make delivery or education for.

The pelvis and reclaiming femininity are two areas of my life and work I am hugely passionate about. Being an enthusiast about a fulfilled feminine life, the body and movement has led me to create educated practices that initially have worked for me and that I now share with others within female groups I facilitate or lecture.

I offer a space that helps women get in touch with their pelvis, hear its voice and the wisdom and strength it can offer us pre, peri and well into our menopause years.

MAKE A CONSCIOUS EFFORT TO CONNECT AND EMBRACE – JOIN IN AN ©SACRAL METHOD CLASS.

info@afatlotofgood.co.uk

©SACRAL METHOD

 

(Rortveit 2003b; Viktrup 1993; Wilson 1996).
(Beck 1965; Demirci 2001; Farrell 2001; Foldspang 1999; Hvidman 2002; Iosif 1981).