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fitness classes shropshire fun, friendly, easy to follow fitness and pilates classes. additional information on www.pilatesshropshire.com search main menu skip to primary content skip to secondary content home sosa dance fitness classes class timetable about my fitness classes class video snippets about helena pilates – an introduction some exercises based on pilates’ original teaching the history of joseph hubertus pilates 1880 – 1967 pre and post natal fitness personal training : weight loss : reiki contact post navigation ← older posts nutritional myths posted on 20/12/2014 by admin nutritional myths 1. cereal is good for you this is what we have been told for many years now however there is now a considerable amount of evidence to prove quite the contrary. cereals i.e. wheat, oats, rye, corn, amaranth, buckwheat, quinoa can cause diseases such as diabetes type 2, heart disease, high blood pressure, gout, acne, cancer, autoimmune diseases, ibs and other intestinal and digestive problems, celiac disease, depression and the list goes on. 2. fruit juice is good for you commercially produced fruit juice is packed with sugar. so make your own. 3. sunflower oil and spreads are good for you these together with other alternatives to butter elevate the dietary omega 6 to omega 3 ratios to its current and damaging value of ten to one and can have the same damaging effects on your body as cereals. organic butter, extra virgin olive oil and coconut oil are the healthy way. 4. artificial sweeteners are better than sugar saccharin and aspartame are damaging chemicals. 5. you should eat more carbohydrates than protein carbohydrates in the form of cereals, bread, rice, pasta and potatoes etc are not good for you. vegetables particularly green ones are the best type of carbohydrate you can eat as they are packed with essential vitamins and minerals. ideally your diet should consist of 50% protein and 50% carbohydrates. portion size is the size of your fist. 6. too much protein is bad for you too much of anything is bad for you! protein is the best satisfier of the brain’s appetite centre and raises your metabolism and curbs your hunger. it lowers total blood cholesterol and increases good cholesterol thereby eliminating excessive cholesterol. it stabilizes blood sugar and reduces the risk of high blood pressure, stroke, heart disease and some cancers. it maintains, repairs and grows body tissue and is the basis of hormones, antibodies, carriers of oxygen, fat and other substances in the blood. 7. fat is bad for you fat is good for you! carbohydrates provide you with energy and so does fat particularly in the form of oily fish. fat provides immune function, reduces inflammation and maintains water balance. it turns off fat storage genes and lowers blood pressure and stress levels. 8. peanuts are good for you peanuts are a legume not a nut and contain substances that can promote allergies, auto-immune and heart disease. 9. bottled water is better for you this is a complete and utter con! obviously if you are in a country where the water isn’t safe then please do drink bottled water. don’t be fooled, make intelligent choices and cook from scratch. posted in uncategorized pilates for ankylosing spondylitis posted on 28/06/2014 by admin pilates for as this is not suitable for anyone with osteoporosis – a different programme would apply for a home programme suitable for healthy beginners which is similar to this please visit my other website www.pilatesshropshire.com please check with your doctor first before you start – show them this programme. first have a look around this website and www.pilatesshropshire.com and read an introduction to pilates first and then read all the pages and posts on pilates on both sites. programme aim improve posture and mobility to the whole body restore balance to the spine in the three planes of movement i.e. flexion, lateral flexion and rotation stretch chest muscles, strengthen back muscles, stretch neck muscles, stretch muscles in between the ribs stretch and strengthen muscles around the hip joint. strengthen the core. n.b . you may find this very uncomfortable and painful to start. if so just do one of each to the best of your ability. any small move you can make towards the actual exercise will help so don’t be discouraged, this is going to take time. remember pilates is slow and controlled and should flow – aim for that. don’t overdo it. it is ok for you to feel stiff and sore for a few days afterwards when you first start. optimum posture is the best that you can do. shoulders back and down, head in line with the spine, spine lengthened, pelvis* in neutral i.e. the two hip bones and the pubic bone should feel level. just keep trying and you will get it. get the exercise first before you start the breathing . your breathing is probably inefficient at the moment as your ribs are inflamed. eventually your breathing will improve and that will mean your body will be getting more oxygen and nutrients and you will feel a whole load better. engaging the core takes practice – you can practice this anywhere. obviously this is slightly different for men! it is a good idea to record your progress and discomfort levels. you will need a mat to lie on, a rolled up hand towel or small pillow and wear unrestrictive clothing, i haven’t got photos for every exercise so just contact me if you are struggling. please do every day . once you have learned the exercises it won’t take long. programme warm up (spine flexion, rotation and lateral flexion) 3 – 5 repetition s standing in your optimum posture, feet straight and hip width apart, pelvis in neutral* with your shoulders back and down and relaxed, back of the neck long, chin parallel to the floor, lengthen through the spine lifting up out of your hips. with your arms down by your side and the palms facing back engage your core. inhale to prepare, exhale and raise your arms up to the ceiling with your palms uppermost opening up the chest, inhale and bring your arms out to the side and lined up with your shoulders. exhale and rotate to your right, keeping your hips facing forward, and inhale to return and repeat to the left. exhale and take your right arm straight up to the ceiling, lifting out of the hips curve the arm over the head into a side bend. slide your other hand down the thigh. inhale back and repeat to the other side. exercises lying on your front deltoid squeeze (stretch the chest and neck, strengthen the back and shoulder) 3 – 5 repetitions lying on your front in your optimum posture with your arms down by your side with the palms up to the ceiling, lengthen through the back of neck. take your feet to hip width apart and drop the heels out to the side and relax the muscles in the legs. you may find it helpful to put a rolled up hand towel under your hip bones to increase the lumbar curve at the back of your waist. pull up the pelvic floor and pull in your abdominal muscles, inhale and lift your head and chest up as far as you can and at the same time rotate the arms bringing the elbows towards each other. exhale and return to your start position. do not tilt the head back as you lift; keep the back of the neck long and in line with the rest of the spine. the cat (stretch the muscles each side of the spine) 3 -5 repetitions on all fours in your optimum posture, wrists below the shoulders, knees and feet hip width apart with the knees directly below the hips, pelvis in neutral. engage the core lengthen through the neck so you are looking directly down at your mat, inhale to prepare, exhale lengthen through the arms arching the back right up to the ceiling drop the head down and bring the tail bone forward without moving the legs, inhale deep into the ribs and the back in that top position and then exhale back to neutral working through the spine bringing the pelvis back into neutral last. lying on your side the chest opener (stretch chest muscles, strengthen the back, improve upper body

URL analysis for fitnessclassesshropshire.com

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Domain Name: FITNESSCLASSESSHROPSHIRE.COM
Registry Domain ID: 1576411462_DOMAIN_COM-VRSN
Registrar WHOIS Server: whois.godaddy.com
Registrar URL: http://www.godaddy.com
Updated Date: 2015-04-21T03:08:25Z
Creation Date: 2009-11-20T18:59:36Z
Registry Expiry Date: 2018-11-20T18:59:36Z
Registrar: GoDaddy.com, LLC
Registrar IANA ID: 146
Registrar Abuse Contact Email: [email protected]
Registrar Abuse Contact Phone: 480-624-2505
Domain Status: clientDeleteProhibited https://icann.org/epp#clientDeleteProhibited
Domain Status: clientRenewProhibited https://icann.org/epp#clientRenewProhibited
Domain Status: clientTransferProhibited https://icann.org/epp#clientTransferProhibited
Domain Status: clientUpdateProhibited https://icann.org/epp#clientUpdateProhibited
Name Server: NS1.SPEEDYDNS.NET
Name Server: NS2.SPEEDYDNS.NET
Name Server: NS3.SPEEDYDNS.NET
DNSSEC: unsigned
URL of the ICANN Whois Inaccuracy Complaint Form: https://www.icann.org/wicf/
>>> Last update of whois database: 2017-08-23T16:08:33Z <<<

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  REGISTRAR GoDaddy.com, LLC

SERVERS

  SERVER com.whois-servers.net

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  PORT 43

  TYPE domain

DOMAIN

  NAME fitnessclassesshropshire.com

  CHANGED 2015-04-21

  CREATED 2009-11-20

STATUS
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NSERVER

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  NS2.SPEEDYDNS.NET 50.22.35.226

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  REGISTERED yes

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