The Greatest Speech Ever Made

Staying Physically Fit As We Age

The ageing process in all living things is inevitable and irreversible, however we maybe able to slow the process down.
I am not a scientist ... but understanding the concept below has definitely made me re think the way I treat my body

The physical concept of ageing appears to happen in stages; body development, then body establishment when the body reaches full development and thirdly degeneration. 
From conception cells begin to divide to form life. As the very first cells divide, their offspring are assigned specific tasks, as these offsprings divide their children become specialised in the assigned tasks .. and so on... 
Each cell divides up to 50 times it then halts division and continues to live fulfilling its purpose until it eventually dies. 
The cells divide and each replica carries an imprint of its parent cell. However each time a cell divides its life cycle is less than that of its parent so eventually degeneration begins as the cell lives get shorter. 
This is important, let me explain that again...... every time a cell divides its children are less potent than the parent, that parent cell is less potent from their parent cell. The further we move away from the cells at conception, the short and weaker the life of the cells become.This is what ageing is all about.

So why is this important to understand?.........Well it's very simple...... getting the full life potential and strength out of each cell will help slow down degeneration......slowing down ageing of the body.
This results in a more youthful appearance, a body which is stronger and has good energy levels, but most importantly keeps the body working to an optimum level with good recovery rates and less problems as we age.

For sporting professionals this is incredibly important. 
Professionals push their bodies to the limit (and beyond). 
The pressures on the body are greater and more constant than the average individual. Injuries are more regular. The youngest athletes naturally have more energy and strength. The endurance required is hard to maintain as we age.

So what can we do?

I'm not going to lie and tell you I've been a saint all my life, in my early twenties I push boundaries, ate poorly and partied hard! I was lucky..... a debilitating illness made me step back and take note of my health. Yes I did say lucky......the path I decided to take towards health changed my life. 
I know from experience and through personal research that most people only make changes when it becomes necessary. 
The changes I made were radical and I pride myself on being driven, determined and mentally strong. Whilst I am aware that health unfortunately is not made a priority by many people there are changes that can be made which do not need to be as radical as mine but will improve health as we age...... and perhaps sew that seed which encourages further change in the future.

1. Get a good nights sleep........ Yes it is that simple! Our down time is when the body 'cleans house'. As the body is engaging in only what is necessary to function, there is less pressure and better opportunity for repair. The body can use this time to remove harmful or toxic substances from the body, These are waste materials produced by complex chemical reactions taking place in living cells. 

2. Cut down on the consumption of potentially harmful substances. Alcohol, Nicotine, Caffeine etc. If the body requires removal of toxic substances which are naturally occurring from chemical reactions in the body, just think how much more work is required to remove external toxins which could be avoided. Lets also remember the importance of cell health. A cell saturated in external toxins is less healthy, will live a shorter life and will produce weaker offsprings.

3. Exercise....... Get the body moving to help speed up the removal of waste, take in lovely fresh clean oxygen, Pump blood in to the muscles, keep the body strong, flexible ...... One of the first problems we have as we age is lack of flexibility, This causes movement to be labored, inhibits movement in the muscles, Reduces the support around the bones and leaves us more prone to injury with slower recovery.

4. Eat your way to health...... processed food saturates healthy cells and will often build unhealthy levels of cholesterol, Cholesterol as been linked to Alzheimer's and will aid in the deterioration of brain cells and function. Sugar.....This is something I am most passionate about. It is a false energy provider and is highly addictive. 
Excess sugar will effect insulin level regulation. It can overstimulate the body and brain... and will result in weight gain. Sugar can attach itself to collagen cells and aid in it's deterioration, This includes the loss of skin elasticity and cartilage formation. 
I advise trying to adopt a cave man approach..... If it isn't naturally occurring, If it has been manipulated by man then the body will be put under extra pressure to process and remove it. Introduce another portion of fruit and veg to your every day routine, Always use variation to ensure all the vitamins and minerals required for function and repair are consumed. 
Supplements can be used but they are synthetic and adds extra pressure to the processing system. Try to consume all the requirements through diet if you can. Protect cell health from free radical damage (to be explained in me next post) by consuming foods high in antioxidants.

5. Some supplements can be essential......Keep joints strong and lubricated with 'Glucosamine sulfate' a chemical found in the human body, utilsed to build tendons, ligaments, cartilage, and the thick fluid that surrounds joints. Evening primrose capsules help to reduce inflammation.

These changes can be advantages at any age, However the earlier you start the better. I was fortunate to put all of these practices (and more) in to motion at the age of 25. And i'm not afraid to say I have more energy and strength than some 7-8 years younger than me.

Spirulina ....What is this super food?

Spirulina - what is it?......it is a single-celled, blue-green micro algae that has lived on Earth for roughly 3.5 billion years.

So why is it called a super food?.... it provides a rich source of nutrients and antioxidants such as beta-carotene and zeaxanthin, selium, zinc, and vitamins C, E and B-Complex.

Spirulina is 65% protein and amino acids including the essential fatty acid (GLA) gamma linolenic acid (used for it's extensive anti-inflammatory properties) 

Spirulina helps remove toxins from the blood and boost the immune system.

Spirulina has a very high concentration of bio-available iron 

Some research has suggested that Spirulina may be helpful for those with allergies and allergic reactions.

Spirulina’s helps tooth remineralization

Spirulina can increase fat burning during exercise.

There are some warnings here though, there is some evidence to suggest that spirulina might aggravate symptoms of autoimmune diseases.

Below are some lovely smoothies containing this super food, I have to admit here that these are not my own recipes but still delicious all the same!

Remember green is good! don't be put off by this very vibrant colour

Papaya Spirulina Smoothie

1 teaspoon spirulina powder

1 papaya

1 lime juiced

½ teaspoon cinnamon

Ice as needed

Directions

Blend in your blender until smooth and enjoy!

---

Spirulina Banan-er Smoothie

1 banana

1 ½ teaspoon spirulina powder

1 ½ cups milk – you can also use almond milk

1 tablespoon honey

½ cup yogurt

1 teaspoon cinnamon

Ice as needed

Directions

Blend in your blend until smooth and enjoy!

a conversation with Anna on Yoga

YFG #6 Lovely Strong Flexible Torso

We are nearing the end of our beginners sequence 'Yoga for golfers core strength' with only 2 moves lest in the sequence here is move #6 Cobra - Bhujangasana

 #1 Easy Pose With Twist (Parivrtta Sukhaasana)

#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)

#3 Easy Pose With Forward Fold - shoulder to opposite kn

#4 Cat Cow  - (Bitilasana)

#5 Balance Table - (Dandayamna Bharmanasana)

#6 Cobra - (Bhujangasana) or Upward Facing Dog

• Opens and releases tension in the shoulders, neck and chest 
• Stretches and tones the abdomen.
• Strengthens the entire back, shoulders and arms
• Improves strength in the wrists
• Improves flexibility and greater extension in the spine
• Firms the buttocks
• Improves blood circulation.
• Reduces fatigue and stress.
• Useful for people with respiratory disorders such as asthma. 
• Stimulates abdominal organs aiding in digestion
• Soothes sciatica

Start by lying face down on the mat, Take a moment to ensure that the spine is straight and a straight line continues from the head down to the tips of your toes. Your shoulders and hips need to be level either side of your body.

Your forearms should remain against the mat with your elbows against the body level with the chest and hands level with the face.

Push the palms of the hands against the floor and lift the shoulders from the mat. The forearms remain against the mat. Use the muscles in the center of your back to pull the shoulders down away from the ears. Engage the core and leg muscles pulling them in to the center line of the body. Allow a stretching sensation through the front of the torso.

A variation on this move is Upward facing dog. 

Whilst lying flat pull the hands backwards to sit level with the chest. Lift your shoulders as above. For the moment keep the hips engaged with the ground and genitally begin to straighten the arms (the arms can remain bent).

Yoga Golfers #5 Rebalancing Core Strength

Whether you are left or right handed we naturally have a dominant side, You pick a bag up with your right hand and lean to the left side to allow your body to disperse the weight. You place the weight on the left foot to kick a ball with the right foot.... and so on...... As we age this compensation can have very detrimental effects on our bodies, skeletal structure and posture. So lets take a look at this weeks move in our sequence - Balance table

 #1 Easy Pose With Twist (Parivrtta Sukhaasana)

#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)

#3 Easy Pose With Forward Fold - shoulder to opposite kn

#4 Cat Cow  - (Bitilasana)

#5 Balance Table - (Dandayamna Bharmanasana)

1. Strengthens shoulders and arms and wrists
2. Re-balances the core muscles though out the body
3. Helps create muscle strength
4. Helps improve strength in the muscles which support the vertebral column
5. Teaches balance and coordination
6. Helps elongate the body 
7. Clears and focuses the mind.

Start on all fours with your wrists and hands sitting directly below the shoulders, shoulder width apart and your knees under your hips, hips distance apart. Your weight should be distributed evenly between all the four points (knees and hands). Ensure that your spine is held straight from the tip of the head down to the tail bone. Engage the core muscles to support the spine, your shoulder should be drawn down the back away from the ears and there should be no tension in the neck.

Inhale and lift one leg straight out behind you, ensure the the remaining points on the ground are evenly distributed with your body weight and both hip bones remain an equal distance from the mat on each side of the body. 

Exhale and lift the arm on the opposite side of the body off the ground (if this is too much place the hand back down and keep the leg lifted ensuring the hip bone remain level). Tighten the muscles around the wait pulling then in to the spine.

Crook the foot to create a bend at the ankle and push the heel back as though you are trying to touch the wall behind you. Stretch through the torso to elongate the body. Turn the palms to face in to the center line of the body and carry the stretch from the torso through to the finger tips.

Try and keep the crown of the head in line with the vertebrata and the tail bone. Keep the foot and the hand fairly low to the ground to start. Raise them higher once you have mastered the balance of the pose.

Those with knee problems should kneel on something padded, If the pressure is too much through the wrists lower yourself on to you forearms.The length of time spent in the position varies on capability, work up to holding the position for longer periods. Lower the arm, then the leg. repeat the move with the other leg and arm.

My apologies, as i'm am not in a studio this week the pictures are brought to you from my very messy back garden

Yoga For Golfers #4 Core Fundamentals

The fundamentals.........I have been doing yoga for over 10 years. It has given strength, insight and an abundance of knowledge. We don't have to be mindful and passionate to begin...... that develops with regular practise. participating in any form sews a seed of intention, But If the foundations are not properly understood and practised then an individual risks, injury,and a slower progression in regards to the physical aspect of yoga. We all like to push ourselves especially if we are driven individuals, But.......Lets not run before we can walk!

Although simple, the moves in this sequence are the foundations towards other more challenging poses. Many beginners make the mistake of choosing poses of the internet which look the most appealing. Whether you are strong or not, knowing how to do the moves in their purest most basic form is essential. Build strong foundations.......You wouldn't build a house of slippery rocks now would you ?

#1 Easy Pose With Twist (Parivrtta Sukhaasana)

#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)

#3 Easy Pose With Forward Fold - shoulder to opposite kn

#4 Cat Cow  - Bitilasana (this weeks move)

Those who have problems with their knees will require a cushion to kneel on, If you have neck injuries to careful when lifting and dropping the head.

This sequence helps develop postural awareness and balance throughout the body. Helping to correct alignment and improve flexibility in the spine. The move stretches torso (back and front) all the way up the neck. It also open the chest, helping to improve the movement and coordination of the breath. Stimulates and strengthens the abdominal organs, kidneys and adrenal glands. 

1. Relives back ache produces by repetitive motion
2. Improves coordination 
3. Warms and tones the core muscles 
4. Improves posture and balance
5. Strengthens and stretches the spine and neck
6. Stretches the hips, abdomen and back
7. Relieves stress and calms the mind                                                                             

Start on all fours with your wrists and hands sitting directly below the shoulders, shoulder width apart and your knees under your hips, hips distance apart. Your weight should be distributed evenly between all the four points (knees and hands). Ensure that your spine is held straight from the tip of the head down to the tail bone. Engage the core muscles to support the spine, your shoulder should be drawn down the back away from the ears and there should be no tension in the neck.

Take a moment to focus here and allow your gaze to soften and the facial features to relax. 

On an inhale allow the tail bone to tilt upwards towards the sky, the belly should drop downwards and lift the chin and gaze upwards. Ensure the chest is open and the shoulder blades are drawn downwards and in to the center line of the body.

On the exhale contract the muscles in the front of the torso inwards towards the spine, This should result in the tail bone moving towards the ground, Round through the back, shoulders and shoulder blades. Allow the head to drop slightly to relieve the neck muscles. Try not to let the head fall to low or force the chin on to the chest.

You may hold each of these positions for as long as you desire, just remember to inhale when lifting the head and tail bone and exhale when rounding the spine towards the sky. Repeat the move 5-15 times (whatever you feel you are capable and comfortable to do)

To work the inner thighs and glutes place a block in between the thighs and repeat the move

Yoga for golfers #3 ROM & Torso Isolation

So we are on to move #3 in our sequence. You may have started to realise that this particular sequence focuses closely on increasing core strength and flexibility.

Although these moves seem simple enough, they are building the foundations of much more difficult poses.When executed well and with mindful application (regularly), this sequence will help improve  'Range of Motion' (ROM), flexibility, posture, core strength, torso rotation isolation, muscle control, protection of the spine, relaxes tight muscles and helps relive back ache. Refer to previous posts for moves #1 & #2

#1 Easy Pose With Twist (Parivrtta Sukhaasana)

#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)

#3 Easy Pose With Forward Fold - shoulder to opposite knee

1. Relives lower back pain and tension in the muscles created by the repetitive motion of the swing
2. Improves ROM
3. Teaches torso Isolation (which aids in keeping feet planted to the ground when driving off the tee)
4. Creates supple muscles in the spine and helps with postures and alignment.
5. Helps with core strengthening and stability
6. A great hip opener and helps to stretch the inner thighs, glutes and hamstrings.
7. Stretches and relives tension in the sides of the external obliques and shoulders. (trapezius -  large muscle stretching from the neck down to the middle of the spine)
8. Massage the abdominal organs (liver, kidneys and stomach
9. Teaches muscle control and brings awareness of muscle function

For absolute beginners I suggest uncrossing the legs and letting them sit straight out in front of you. You may also wish to lift the hips by placing a cushion under the buttocks, this can be useful if the knees sit higher than the hips as aids in better alignment during the fold. Take extra care if you are prone to problems in the knees.

Start in Easy pose (move #1) sitting in a balanced position with the hips neither slumped backwards or pushed to far forwards.Imagine you vertebrae are stack evenly on top of each other in straight line, engaging the muscles in your trunk imagining the muscles wrapping around and encasing the spine to help hold the position and give support.Continue the straight line through the neck until you reach the top of the head (the tail bone preferably sits directly in line with the crown of the head). Utilise the muscles in the center of the back by drawing the shoulders down away from the ears in to the center line of the body opening up the chest. (even though the shoulders are firm there should be no tension in the neck muscle or arms).

Inhale and imagine drawing the breath up through the spine keeping the spine straight. Draw your left shoulder backwards and try and isolate the twisting of the torso from the shoulder down to the lowest set of ribs. Imagine you are aiming to position both shoulders parallel from the side of the mat.

Keep the both buttocks grounded down on the mat, retaining an equal amount of pressure through both. Keep the back straight and as you exhale fold the body downwards bringing the right shoulder down towards the left knee. The lower half of the body should remain still. As you fold you will feel a compression in the left side of the body and a stretch through the right side (in the obliques and lumber region of the spine). Inhale and as you exhale allow the abdominal muscles to soften this helps achieve a deeper stretch. Hold for a count of 8 or 8 breaths

Before you lift your body back to a starting position, engage the muscles around the spine and in the abdominal area and obliques. This is important as you will use the contraction of these muscles to lift the body back to 'Easy pose'. If you have problems in the spine, share the movement with the arms. Place pressure through the hands to take some of the effort and body weight.

Repeat this full movement on the opposite side. Then uncross the legs and recross them in the other direction. Repeat the full sequence on both side again.

If you wish to ensure your body is aligned correctly or are unsure if you are lifting your knees or rocking to one side, I suggest practising in front of a mirror. Try this move on it's own first and then perform the whole sequence from the beginning with #1, #2, #3

Reduce Your Handicap with Yoga for Golfers #2

I hope you took the time to try pose #1 from last weeks class 'Easy pose with twist'

Practising the moves everyday  (or more than once a week) will provide noticeable results and greater benefits for your whole body and your game.

So we will start building a basic sequence, one that is easy to follow and can be utilsed by all abilities. If you wish for something a little more ambitious drop me a message and we can go from there.

#1 Easy Pose With Twist (Parivrtta Sukhaasana)

#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)

Although this sounds straight forward there is much more to the pose than meets the eye. When executed well the move can have measurable effects, as it stretches the back, shoulders, hips, knees and ankles. Caution should be taken if you have a current or recent knee injury and If your hips are very tight.

For absolute beginners I suggest uncrossing the legs and letting them sit straight out in front of you. You may also wish to lift the hips by placing a cushion under the buttocks, this can be useful if the knees sit higher than the hips as aids in better alignment during the fold.

Benefits

1. Relives lower back pain and tension in the muscles created by the repetitive motion of the swing
2. Opens up the space in between the lower vertebra elongating the spine
3. Creates supple muscles in the spine and helps with postures and alignment.
4. Helps with core strengthening and stability
5. A great hip opener and helps to stretch the inner thighs, glutes and hamstrings.
6. stretches and relives tension in the sides of the torso and shoulders.
7. Compresses /massage the abdominal organs aiding in digestion
8. Aids in lowering blood pressure, alleviates fatigue and relieve tension headaches.

Start in easy pose, sitting in a balanced position with the hips neither slumped backwards or pushed to far forwards.
Imagine you vertebrae are stack evenly on top of each other in straight line, engaging the muscles in your trunk imagining the muscles wrapping around and encasing the spine to help hold the position and give support.
Continue the straight line through the neck until you reach the top of the head (the tail bone preferably sits directly in line with the crown of the head). Utilise the muscles in the center of the back by drawing the shoulders down away from the ears in to the center line of the body opening up the chest. (even though the shoulders are firm there should be no tension in the neck muscle or arms).

This first step is vital to achieve a deep and effective stretch - Inhale and raise your arms up over your head, lengthening the entire torso stretching at the sides of the waist up through to the finger tips and create space between the vertebra (especially in the lumber region).

As you exhale imagine you are reaching for something as you fold the body from the hip bones forward (not from the waist, this is important). By reaching out/forward for the entire fold will helps maintain the length of the torso and offers a more effective stretch through the lower spine. Imagine your muscles wrapping around the spine as you bend for support.

Do not allow the shoulders to slump down. Think of movement like this..... the intention is not to put your head on the ground, but to stretch through the lower spine. Keep the vertebra in a straight line all the way through to the crown of the head while you fold down. Dropping the head may cause stress through the neck and upper back, it may also cause problems with those who suffer blood pressure problems. You can rest the head on a block or hands stacked on top of each other.

Let the body relax, your gaze should be soft (looking but not really seeing) take some nice deep breaths and let the body soften and release tension slowly. Initially the muscles may feel tight, but after a some breathing and relaxing the muscles will begin to release. Do not force the movement. Hold the pose for a count of 8 or 8 breaths. Uncross and then cross the legs in the other direction and repeat the move.

Remaining in a folded position inhale and slowly walk both hands around to the side of the body. Exhale and allow the stomach muscles to soften.Ensure that you isolate the movement to your torso and keep you lower body still. Take a moment to assess the position of the lower body, The weight should remain even on both buttocks and the knees should remain level.

Hold the position for a count of 8 or 8 breaths. Repeat in the other direction.