The "How To" Squat

HOW TO SQUAT?
1. Sit down and back, as though you’re sitting down onto a chair. Ensure to squat until your thighs are parallel to the floor. Deeper squats are fabulous at really exhausting the lower body, but are not recommended for those with weak knees!
2. Keep the weight on the heels and try not to extend the knees beyond your toes.
3. Keep you abs tight, roll your shoulders back and stand tall, maintaining a straight back.
5. Exhale with exertion.
6. Keep a soft bend in the knees when you push up. This will keep the work in your legs and not your knee joints.

DON’T FORGET TO STRETCH!
If some of your muscles are tight, it can indeed limit your technique and range of motion. For example make sure to stretch the Piriformis, hip flexors and, if possible, execute a full body stretch as after all you are working pretty much all the significant muscles in your body!

Berry Power

Berries pack a PUNCH!

The antioxidants in berries can help your body fight oxidative stress caused by free radicals that can lead to illness. Eating a diet rich in antioxidants can help improve your health, protect your skin and hair, and prevent certain diseases. All fruits and vegetables contain antioxidants, but nutrient-rich berries are some of the absolute best sources

One of my  favourite Berry Smoothies (Great breakfast or snack!)

•1 small banana - sliced

•1/4 cup (60 ml) frozen raspberries

•1/4 cup (60 ml) diced frozen strawberries

•3-4 drops of vanilla

•3/4 cup (175 ml) Silk soy or almond beverage, any flavour except chocolate
Blend until well mixed - I prefer a thicker smoothie, but you can always adjust it by adding more liquids.

Enjoy!

Walk the Plank!

The modern day human spends an disproportionate amount of time seated; at a desk, in a car, by the computer or watching TV at home. Often, this means slumped shoulders, a curved neck, and generally ‘weak posture’… and then eventually, the scourge of ageing Britain, back pain. Whilst some muscles will naturally grow tighter and others weaker, there are exercises and stretches you can perform to encourage a stronger core. The word ‘core’ mainly describes the central band of the torso, and the purpose of training it, is to encourage better support and protection for the load-bearing joints in and around the back. Almost every move the body makes relies on the core – balance, running, reaching, lifting, kicking. Therefore it’s crucial to build and maintain well-conditioned core strength. This post is about doing exactly that! Read MORE to see 4 flavours of plank…

Raspberry Goodness

raspberry-chia cream smoothie

dairy, soy, and gluten free, vegan, raw

makes one smoothie

12 ounces raw coconut water

juice of 1 lemon

1/3 cup raw cashews

1/2 pint organic raspberries

2 tablespoons chia seeds

In high speed blender, combine coconut water, lemon juice and cashews, blend at highest speed until smooth. Add raspberries and chia seeds, blend until smooth. Enjoy immediately.

Props to Spabettie

Lemon Goodness

On the go?
This is what I like to have whenever I work-out or at the office.

Lemon Mint Water

1 bottle/tall glass of Cold Water

1 small handfull of Mint Leaves

4 Lemon Slices or Splash of Lemon Juice

Combine all ingredients in bottle or glass, stir glass contents or roll bottle back and forth. Enjoy. The lemon helps balance your acidic an alkaline levels, on top of being a great cleanser!