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Tag: 180 formula

October 16, 2018October 16, 2018 by Waverley Myotherapy

Are you getting enough exercise?

clinical_exercise

Sarah from Waverley Myotherapy Clinic shares her knowledge about how much exercise is good for you. Read More

exercise, gym, health, joint health, muscle health, push-up, running, sport, squat, wellbeing 180 formula, clinical exercise, clinical pilates, exercise, government guidelines
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Saw this over @saragottfriedmd and had to share! G Saw this over @saragottfriedmd and had to share! Great little infographic of how to #improveyourlifestyle . . . Hope you enjoy! #repost ・・・ Health, for me, is physical, mental, emotional, social, and functional well-being. The 7 Pillars of Health are: 🔸️EAT🔸️ Food is information for your DNA and for that of your microbiome. Eat 1 lb of vegetables a day, 20-30 species a week. WHEN you eat is as important. Our genome evolved eating during limited daylight hours followed by metabolic rest. An 8-hour eating window followed by 16-hour overnight fast (16:8) is best. 🔸️MOVE🔸️ The muscle fibers that you lose first as you get older are the type IIB. They are responsible for the explosive effort needed for actions like box-jumping and burpees. Cultivate IIB today. 🔸️SLEEP🔸️ We need 7-8.5 hours of sleep a night. Track your deep sleep. Aim for a minimum of 90 min deep sleep each night. Good sleep is essential to keeping your telomeres long and lovely. Telomeres are our biological aging markers. 🔸️THINK🔸️ Gut-brain axis and its integrity is essential to your health. The way we rise above stress is one of the ways to interfere with the thought process. Those with high perceived stress are at greatest risk. It shrinks your telomeres, it shrinks your brain, it pokes holes in your gut lining. This can disrupt your ability to think. 🔸️SOOTHE🔸️ What can you do to reduce your perceived stress? To buffer the matrix of your body from high cortisol? Exercise is one of the best ways to buffer stress. As is yoga. 🔸️CONNECT🔸️ The new area of social genomics is very important to health. We are anciently wired to scan our environment for 3 things: social conflict, rejection and social isolation. When you experience any of these 3 things, it triggers your immune system to go into high alert. It triggers an inflammatory cascade and is probably at the root of the epidemic of autoimmune disease. 🔸️DETOX🔸️ I was taught that detoxification takes place naturally in the body. That is not my experience over 25 years working with patients. I have found my patients are commonly toxic. From drinking too much alcohol, or from being exposed to pesticides. We have to ACTIVELY detoxify
Looking forward to #2020 and all the possibilities Looking forward to #2020 and all the possibilities it may bring. Looking forward to helping people achieve their musculoskeletal health goals and become stronger healthier versions of themselves! Have a fun #newyearseve everyone 🥳
Hope everyone had a fabulous Christmas and wishing Hope everyone had a fabulous Christmas and wishing you all a safe and Happy New Year! May 2020 bring health, happiness and abundance! Xx
Thank you @skylarksports for the delicious box of Thank you @skylarksports for the delicious box of mangoes! I hope you were able to raise plenty of funds this year. This #yummy smoothie has 1 mango, 1 cup of almond milk and 4 spoons of salted caramel @froproicecream😋 Delicious after workout snack! Would love to hear what others are doing with their mangoes 😀🌳❤️
I don’t know about you, but I love eating lots o I don’t know about you, but I love eating lots of yummy food at Christmas. Sadly there have been 5 million Australians experience food insecurity in the past 12 months. I’d like to help some people have full bellies this Christmas! If you would too, come drop off some food to help! I’ll be delivering to @foodbankvictoria on the 20th of December. Please make sure your food meets the requirements on the poster here. Simply come stick the food under the tree at our Mount Waverley location. #Thanks in advance for helping 🙏❤️🌲 ☀️ #fooddrive2019 #fooddrive #donatefood
Doing some alternate learning with @thermomixaus t Doing some alternate learning with @thermomixaus today. Excited to get some Christmas tips! Who else has a thermomix? Do you love it? . . . #thermomix #learning
So true! Love this post! How do you go implementin So true! Love this post! How do you go implementing healthy habits for life? . . . No doubt it can be hard work at first but once the changes are habits it makes you feel so much better! Read to the end, so interesting . . . #wholefoods #lifestylechanges #healthyhabits . . . #Repost @drmarkhyman ・・・ Many of us are used to thinking about diets as something we do short term without much enjoyment, but I designed the Pegan Diet not to be something we go “on” and “off” of -- The Pegan Diet is rather a way of life. ⁣ ⁣ The goal is not to be perfect, but to follow a simple set of principles that can help us stay healthy. It’s about doing your best and letting go of food stress and anxiety. ⁣ ⁣ I want you to eat real, whole foods. Sometimes that means following a recipe, and other times that means using what you have to make what you can. As you become more familiar with the Pegan Diet, shopping for the right foods and creating your own healthy meals will become second nature. ⁣ ⁣ Remember, that true health isn’t just about losing a few pounds or about the absence of chronic disease, it’s about feeling good, showing up, and giving your highest gifts to the world.⁣ ⁣
MyoThrive ☀️🌳Step 1 of moving forward with MyoThrive ☀️🌳Step 1 of moving forward with the new business name - the new URL is live! Don’t worry all the old links still work but you will notice they will change over to the new URL www.myothrive.com.au So much easier to say, type and remember!
Dwan loves teaching her Saturday arvo mobility & s Dwan loves teaching her Saturday arvo mobility & stretch class. We get so many good comments about her classes, the main one is how much more flexible people feel afterwards! Come try for yourself ☀️❤️ #mobilitytraining #stretchclass #pilates #movementismedicine #lotionismotion
We humans have a tendency to complicate things esp We humans have a tendency to complicate things especially when it comes to exercise. Depending on your goals or injuries you may need to get more specific than this which we can definitely help you with but seriously... if you’re strapped for time something like a push, pull, squat routine hits all the major muscle groups and keeps you strong which is more likely to keep you out of pain. Comment with your fav version of push, pull, squat! 🏋🏻‍♀️ . . . #tuesdaytip #simpleexercise #keepitsimple #pushpullsquat
#movementmonday . . . My ankle has been a bit rest #movementmonday . . . My ankle has been a bit restricted so I thought I’d demo a common exercise that we prescribe here in the clinic. It’s part of the #mckenziemethod protocols and you need to be properly assessed to make sure this is right for you if you have ankle pain. You can see after the exercise my ankle has improved range of movement although not perfect yet. I’m taking my ankle through active flexion then I’m applying over pressure with the belt. My knee is relaxed as it’s not about stretching the muscle but more about the joint itself. I hope you’ve found this interesting 🤔🏋🏻‍♀️💆‍♀️ #Myotherapy #myothrive
Enjoy a cup of @t2tea at your next Myotherapy sess Enjoy a cup of @t2tea at your next Myotherapy session. Today’s flavour is lemongrass and ginger - really good for digestion and tastes amazing too! Ginger also has anti inflammatory properties. . . #antiinflammatory #digestionsupport #yummy #waverleymyotherapy
#Repost @joerehab . . . . . . . . . . . . . . . . #Repost @joerehab . . . . . . . . . . . . . . . . . . . . . . . . . . . . Be an active participant in your health . . . Passive therapies have their place but the empowerment and life long skills you gain from learning about your body is priceless! That’s what we aim to do here at Waverley Myotherapy Clinic. Fix. Move. Thrive! . #healthisaninvestment #fix #move #thrive #myotherapy #exercise #gym #fitness #motionislotion #lifestyle #energy #balance #healthy #fit #workout #funny #lol
Feels so good to be back in to weights! Burning of Feels so good to be back in to weights! Burning off all that great Canadian food, wine and beer!! We did lots of walking while we were away but I ❤️ my weights, really missed them! See how many rounds you can do in 30min. 20 reps or seconds of kettle bell swing, deadlift, pull ups, push ups and plank. You should be feeling it by 20 reps/seconds but not at failure. You should be at failure by your last round. I’m having a min break half way but you can have more or less depending on your current fitness levels. Let me know how you go!! 🏋🏻‍♀️❤️ #lovelifting #motionislotion
Canada is amazing! Check out my Facebook page (Sar Canada is amazing! Check out my Facebook page (Sarah Hall) for updates about my holiday. But as amazing as Canada is, my travel pillow is freaking awesome! I have been getting the best sleeps with no neck pain! Usually when I go on holidays all the different pillows really affect me. We can order these in if you want to try 👍🏻😴 #pillow #travelpillow #bestnightssleep
I love a rainy morning when you can sit, enjoy a c I love a rainy morning when you can sit, enjoy a cuppa, ponder life and give a moment to all the things in life you are grateful for. This time next week I’ll be soaking up the Canadian vibes, I’m so grateful to have an amazing Myotherapy team to support the business while I’m away. Dwan is available Tuesday to Saturday (wed at Glen iris). Kelly Monday, Wednesday and Saturday. Alana Wednesday to Saturday (Sat at Glen iris). Jonathan Monday and welcome to Cassy who’s filling in a couple of Friday’s while I’m away. #feelinggrateful #ponderinglife #waverleymyotherapy
Need help with your laptop set up? This is my home Need help with your laptop set up? This is my home set up, you could try something similar. Having the seperate keyboard and mouse is key, the track pads on laptops are not great for continued use. Even more important than a good desk set up? Regular breaks. I get up every 25min for a 3min break and every couple of hours for a 20-30min break. It helps me to keep on target and helps my body. Humans are designed to move! Hope this helps 😊 #lotionismotion #movementismedicine #ergonomicsatwork #officesetup
I strained my forearm muscle moving 4 cubic metres I strained my forearm muscle moving 4 cubic metres of dirt with hubby yesterday. This tape is going to help get me through my schedule this afternoon. Has taken away all the pain! Will get it looked at next week as well to make sure nothing needs treatment or retraining. #ktape @gripitktapes #strainedmuscle #gardeninginjury #landscapers #gardeners
Happy #internationalcatday🐱 . . . Did you know Happy #internationalcatday🐱 . . . Did you know the classic yoga pose called cat stretch actually works by mobilising your spine? More and more research is demonstrating that stretching actually isn’t all that beneficial and may even lead to more injuries in some cases such as passive stretching before sport or weight lifting. So enjoy your cat stretch today in celebration but perhaps one day we will need to update the name 🤪 #yogaposes #catstretch #nostretch #myotherapy #evidencebased
Loving this post! This is what Myotherapy and Move Loving this post! This is what Myotherapy and Movement are all about - taking it to the real world! . . . #Repost @functional_pilates ・・・ Functional movement such as checking over your shoulder ideally should be performed using thoracic rotation (upper back) however if there is a restriction or alternatively due to poor patterning many use their cervical ( neck) excessively. #mum #mummy #injury #injurypreventiontraining #injuryrecovery #injuryrehab #injuryfree #carposture #myotherapy
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Saw this over @saragottfriedmd and had to share! Great little infographic of how to #improveyourlifestyle . . . Hope you enjoy! #Repost
・・・
Health, for me, is physical, mental, emotional, social, and functional well-being.

The 7 Pillars of Health are:
🔸️EAT🔸️
Food is information for your DNA and for that of your microbiome. Eat 1 lb of vegetables a day, 20-30 species a week. WHEN you eat is as important. Our genome evolved eating during limited daylight hours followed by metabolic rest. An 8-hour eating window followed by 16-hour overnight fast (16:8) is best.
🔸️MOVE🔸️
The muscle fibers that you lose first as you get older are the type IIB. They are responsible for the explosive effort needed for actions like box-jumping and burpees. Cultivate IIB today.
🔸️SLEEP🔸️
We need 7-8.5 hours of sleep a night. Track your deep sleep. Aim for a minimum of 90 min deep sleep each night. Good sleep is essential to keeping your telomeres long and lovely. Telomeres are our biological aging markers.
🔸️THINK🔸️
Gut-brain axis and its integrity is essential to your health. The way we rise above stress is one of the ways to interfere with the thought process. Those with high perceived stress are at greatest risk. It shrinks your telomeres, it shrinks your brain, it pokes holes in your gut lining. This can disrupt your ability to think.
🔸️SOOTHE🔸️ What can you do to reduce your perceived stress? To buffer the matrix of your body from high cortisol? Exercise is one of the best ways to buffer stress. As is yoga.
🔸️CONNECT🔸️
The new area of social genomics is very important to health. We are anciently wired to scan our environment for 3 things: social conflict, rejection and social isolation. When you experience any of these 3 things, it triggers your immune system to go into high alert. It triggers an inflammatory cascade and is probably at the root of the epidemic of autoimmune disease.
🔸️DETOX🔸️
I was taught that detoxification takes place naturally in the body. That is not my experience over 25 years working with patients. I have found my patients are commonly toxic. From drinking too much alcohol, or from being exposed to pesticides. We have to ACTIVELY detoxify ... See MoreSee Less

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Looking forward to #2020 and all the possibilities it may bring. Looking forward to helping people achieve their musculoskeletal health goals and become stronger healthier versions of themselves! Have a fun #newyearseve everyone 🥳 ... See MoreSee Less

Photo

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Hope everyone had a fabulous Christmas and wishing you all a safe and Happy New Year! May 2020 bring health, happiness and abundance! Xx ... See MoreSee Less

Photo

View on Facebook
·Share

Share on FacebookShare on TwitterShare on Linked InShare by Email

Thank you @skylarksports for the delicious box of mangoes! I hope you were able to raise plenty of funds this year. This #yummy smoothie has 1 mango, 1 cup of almond milk and 4 spoons of salted caramel @froproicecream😋 Delicious after workout snack! Would love to hear what others are doing with their mangoes 😀🌳❤️ ... See MoreSee Less

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