Real Health with Amanda in Alexandra, Victoria | Sport & recreation

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Real Health with Amanda

Locality: Alexandra, Victoria

Phone: +61 414 074 957

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15.01.2022 Everything starts in the MIND What you THINK about expands This is why setting INTENTIONS and mini daily goals is so important. And actually writing down your daily goals in written form (including pictures, photos and drawings) makes you 1.2 to 1.4 times more likely to successfully accomplish your goal. HOW AMAZING IS THAT!!! ... What are you mini health goals today? MY MINI HEALTH GOALS TODAY 30min Home strength workout & 10min Tabata (completed) Jog with Owen in the Pram- atleast 5kms Eat vegies in my lunch, dinner and snack Drink atleast 2 litres of water Bed by 10pm #goals #intentions #smallsteps #createhabits #progressnotperfection

15.01.2022 Did you know that I write Individualised Home Pilates and Strength & Fitness Programs?! As a qualified Studio Pilates Teacher and Strength & Fitness Coach, I absolutely LOVE writing programs for my clients!!! Weather your goal is to get stronger glutes and core, improve your posture or simply feel stronger, happier and more energised, I have you covered!! Your Individualised Program will be sent as a PDF with images of each exercise. It is simple and easy to foll...ow on your ipad, phone or computer Just put on some music and you are ready for a good workout!! You will be required to complete a detailed pre-exercise questionnaire which includes information on any niggles you have, past injuries, and your specific health and fitness goals. I am also happy to do a private consultation via zoom if required. Basic program starting from $65. DM me if you are interested. Stay Healthy, Happy and Well

13.01.2022 P O S T U R E Most of us are spending more time sitting at our computers and less time moving. This usually leads to tight hips, lower back and chest muscles. And we often get the dreaded rounded shoulders, lower back pain and forward neck posture from staring at our computer screen for too long. And because we are sitting for too long those glute muscles start to get lazy and turn off. Take a moment to leave your desk and MOVE YOUR BODY.... Do a couple of squats, side bend stretches, rolldowns and neck stretches. And finish will an extension exericse to help keep your shoulders back and improve your posture. Move your spine in all directions. #posture #spinalmobility #pilates #moveyourbody

11.01.2022 ACTIVATE YOUR PELVIC FLOOR & TRANSVERSE ABDOMINIS To have a truely strong core you must first learn to properly activate and engage your deep core muscles the Transverse Abdominis (TA) and Pelvic Floor (PF). The easiest position to engage your PF and TA is lying on your back in supine position, with legs bent, arms by your sides, with a neutral spine (the natural curves in the spine) and maintaining the small arch in your lower back. Supine is best intially as it eliminates g...ravity and your own body weight bearing down on your pelvic floor muscles. However you can also activate them in four point kneeling, seated or standing. And the concept is the same. To engage your pelvic floor, inhale through the nose, and as you exhale think about closing the passage from front, back and sides and lifting up inside you. I like the visual imagery of trying to suck a pea up a straw. Or for the guys, it is as though you are trying to lift up your as you walk into the cold ocean water (sorry I can't put it any other way ). Make sure you are not squeezing your glutes. You should only be activating your interal pelvic floor muscles. Once you can activate the Pelvic Floor 10x then try adding in the Transverse Abdominis. The TA muscle is the deepest core muscle that works like a corset, with the muscle fibres running transversly around the spine. To enage yoyr TA think about shrinking the whole waist as though you are trying to squeeze into tight jeans. Or pulling your belly button towards your spine. But make sure you maintain your curve in your lower back, don't flatten or round your lower back. "Inhale prepare, exhale engage your pelvic floor and then draw belly button towards spine maintaining your curve in your lower back. Think about trying to shrink the waist, or trying to squeeze into tight jeans." If you do have trouble activating your pelvic floor the best thing to do is seek assistance from a qualified Pilates Teacher or a Womens Health Physio for a formal assessment via ultrasound. #pelvicfloor #transverseabdominis #deepcore #core #pilatesmethod #pilatesprinciples #pilateseducation #pilatesathome

10.01.2022 P I L A T E S @ H O M E 4 Week Individualised Program to suit your specific needs + goals Program with or without equipment ... Health History & Postural assessment included Program emailed as a printable PDF document with photos of each exercise Print or view straight from your phone, ipad or PC Exclusive access to Pilates Exercise Library with movement demos and technique explanations Beginner, Intermediate or Advanced Program options available starting at $65 Build strength, increase flexibility, reduce lower back pain, learn to activate your core + glutes properly, improve your posture + longevity! Access to me for support + advice DM me for more info I only have space for a couple more clients as I invest A LOT into creating each individualised program. I really CARE about every one of my client & lets just say I put my heart + soul into each program #pilatesathome #individualisedprogram #pilates #strength #flexibilty #posture #balance #core #longtermhealth

Real Health with Amanda in Alexandra, Victoria | Sport & recreation