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 Trampolines are not only for children ! Check out The benefits of Trampoline :
1. Builds strength
2. Impoves bone density
3. Betters your Balance
4.Good for your heart
5. Relieves stress 

JUST JUMPPPP AND ENJOY!!!

TRAMPOLINE! JUST JUMPPP!!!

WORK OUT 

 FOR YOUR WARM UP :

Light cardio like jumping jacks or high knees

Dynamic stretches such as arm circles, leg swings, or walking lunges .

 Build a routine, aim for full-body workouts 3-4 times a week, focusing on proper form and consistency, and allow for rest days to build strength gradually. 

A sample beginner workout can include: 10 push-ups, 15 squats, a 30-second plank, and 5 assisted pull-ups or negative pull-ups, with a short rest in between each exercise. 

ENJOY! 

CALISTHENICS FOR BEGINNERS 

Calisthenics is a form of exercise that uses a person's own body weight to build strength, endurance, flexibility, and coordination, requiring little to no equipment and allowing for training anywhere. It involves simple movements like push-ups, pull-ups, and squats, focusing on functional fitness and relative strength.  
Yesterday was my first lesson for begineers and it was great! ! 
My new challenge :))))


CALISTHENICS! MY NEW CHALLENGE!

Hiking season is on! are you ready>Before a hike, plan your route, research trail conditions, and check the weather forecast. Pack essential gear, including water, food, a first-aid kit, and layers of appropriate clothing, and wear proper footwear. Tell someone your plans and route, stay on marked trails.
Gradually increase the intensity and duration of your hikes to build endurance.
Take time to enjoy your walk in nature , breathe fresh air, hear the birds and you will feel blessed! 

 MOVE MOUNTAINS!!!

WE MOVE * WE DARE * WE HIKE

Helloo SEPTEMBER ! 
 Exercise is better @ parks! The benefits include improved physical and mental health, reduced inflammation, and a boost to the immune system. Park workouts can also incorporate sports like cycling, tennis, and hiking for a complete fitness routine. Check out your nearest park and get started :)




PARK EXERCISE!

A lakeside setting provides a perfect environment for mindfulness practices, fostering introspection and self-awareness. 
Lakes offer opportunities for activities like swimming, kayaking, fishing, and hiking, contributing to overall fitness. 
My recent roadtrip to Lake Tsivlou was a perfect ! 

Lake Benefits wellness

GINGER HOMEMADE SHOTS

GINGER HOMEMADE SHOTS!
1. Peel and chop 2-3 inches of fresh ginger into small pieces.
2. If using lemon, juice one lemon.
3.Combine the ginger and 1/4 cup of water in the blender. Add lemon juice 4. if desired, along with a pinch of cayenne or one to two teaspoons of honey.

E N J O Y :)))

**Ginger helps Support Immune Health. It contains several bioactive compounds that may support immune health.
**May Relieve Muscle and Joint Pain.
** Ginger has been shown to help improve muscle soreness after exercise!



GINGER HOMEMADE SHOTS!

https://youtu.be/y-wHq6yY2CI

This Japanese practice is a process of relaxation; known in Japan as shinrin yoku. The simple method of being calm and quiet amongst the trees, observing nature around you whilst breathing deeply can help both adults and children de-stress and boost health and wellbeing in a natural way.
My roadtrip to Mount  Mainalo was a great  and lively experience full of fresh mountain air , lakes, bird sounds and of course hiking trails.

Shinrin-yoku  森林浴, 森林  FOREST BATHING 

MATCHA

Ingredients:
1 teaspoon matcha powder
1 ripe banana
1 small kale leaf
1 cup milk of choice (I use almond, soy or oat milk)
1 tbsp shredded coconut
½ teaspoon vanilla extract
1 teaspoon sweetener of choice (optional, see note)
Optional add-in : 1 scoop protein powder
Add all ingredients to a high-speed blender and blend on high power until completely smooth (about 30-40 seconds).
Pour into a glass and optionally top with any of the following: matcha powder, banana slices, hemp seeds or shredded coconut.
ENJOY:)

Matcha Green Healthy Smoothie

Hello Spring! The most beautiful time of the year to cleanse our body & mind simple tips :
1. Drink water : Our bodies need at least 8 to 10 glasses of water (or more!) daily to help flush out toxins.  Adding the juice of one organic lemon to a glass of water can add flavour!
2. Eat Clean : Eliminate all the ‘trash’ foods – fried foods, sugary foods and all processed, pre-prepared, and packaged foods.  Eat whole foods.
3.Eat a rainbow : Eat as many different colours of fruits and vegetables as possible each day.  This will make sure your body is getting a diverse selection of vitamins and minerals.  Aim to make three-quarters of each meal vegetables.
4.Choose healthy snacks:  raw nuts (like almonds, walnuts, and brazil nuts), almond butter on celery sticks, carrot sticks and hummus, berry smoothies with almond milk, frozen or fresh grapes, and dates with pecans.
5.Take Deep, Cleansing Breaths 3 times per day
6.Drink tea instead of coffee ( matcha or green tea)
7. Outdoor exercise!


SPRING CLEANSE - TIPS FOR CLEANSING  YOUR BODY & SOUL!

TEMPLE OF SINGING BOWLS INDIA 

My first experience with a Gong session was 15 yrs back when I first started practicing Ashtanga Yoga. I soon realised how it helped with with stress and anxiety. The gong's sounds and vibrations have a quick effect on the brain and the body. They move us from our awake (Beta) state to a more relaxed and calm (Alpha) state, then on to a restful (Theta) state and finally to a deeply relaxing meditative (Delta) state.


GONG HEALING

Exercises like lunges, squats, and planks will prepare your muscles, bones, and connective tissues to handle the stresses of the trail. For hiking, you should focus on lower weight and more reps to hit the endurance fibers in the muscles.
1. FRONT UPPER LEG MUSCLES : Pull your foot upwards to the buttocks
2. REAR LOWER LEG MUSCLES:  Press the heel of your back foot to the ground and bend your body forward evenly.
3. INSLIDE HIP MUSCLES : Push your pelvis downwards at an angle
4.CALF MUSCLES : Raise and lower your heels briefly several times

WARMING UP AND STRECHING BEFORE HIKING- EXERCISES

Hiking is special because it offers a direct connection to nature, physical activity, and a sense of adventure. It allows us to escape the daily grind, find solace or companionship, and experience the beauty of the outdoors! Before hiking be sure to have all the necessary equipment  and perform plenty of warming and streching exercises. THE MOUNTAIN IS CALLING! !

HIKING !

CACAO CEREMONY FILM

An ancient Toltec myth identifies Quetzalcoatl, the feathered serpent god, as planter of the cacao trees in the tropics of southern Mexico. He was called "the god of light, the giver of the drink of the gods, chocolate." Both the Mayas and Aztecs regarded chocolate as a potent aphrodisiac.
It is also well known for its heart opening properties and also its mood-boosting effects, so it can be quite a lively and euphoric experience! Cacao ceremonies also offer an opportunity for deep healing, for introspection, goal setting, self love and transformation!
OPEN YOUR HEART !!!!

You only need a few ingredients to make this healthy  recipe:
* Raw cacao powder
*Maca powder
*Coconut oil
*Cinamon
*A lit bit of Himalayan Salt 
Combine these ingredients in a blender, or whisk them together by hand. Then, transfer the chocolate mixture to a small saucepan and warm it over medium heat. Taste and adjust the healthy hot chocolate. You’ll know it’s right when you can’t stop tasting spoon! ENJOY!

CACAO - FOOD OF THE GODS!

Acroyoga is a physical practice that combines yoga & acrobatics. Acroyoga incluces many types of partner and group acrobatics. It's all about balance! Try it with your partner and you will feel blessed!! 
A nice book idea to help you get started :
ELEMENTS OF ACROYOGA :
https://images.app.goo.gl/Jn4kP3m7db1ocrog8



ACRO YOGA 

* 1/2 tsp turmeric powder
*1 mug almond or coconut milk
* 1 tsp honey 
Optional extras: 2 cardamom pods, 1/4 tsp cinnamon, 2 slices fresh ginger.

Pour your  milk in to a small saucepan and place over a low heat add the tumeric and the extras .
Warm through on a low heat until the milk s hot but not boiling over.
Add the honey and whisk thoroughly.
Strain through a sieve or tea strainer in to your mug and enjoy! :)


Hot Golden Yogi Milk!

Exercise - Things You Can Do In 10 Minutes

Add 10 minutes of at least one exercise into each day to improve your over-all health!

1.Weight Training:
Lift free weights or water jugs 12 times in sets of three reps

2.Stretching:
invigorate your muscles and mind with a solid stretch session

3.Walking:
Take a lap around your neighborhood before you start or end your day. If you live near  a mountain take a mini hike! 

4. Yoga:
Repeat sun salutation X5 times, 5 asanas to balance, stretch and vitalise your body .

5.Chase the Kids or Dog:
Play tag in the backyard or park for a quick, fun exercise. Try jogging with your dog also! 





EXERCISES DURING THE DAY 

Wellness is a holistic integration of physical, mental and spiritual well - being , fueling the body, engaging the mind and norturing the spirit !
Change your habits - change your life ! 





What is wellness?

Waves 

The sound of the ocean waves have long been recognized for their therapeutic properties.
Listening to these waves activates the parasympathetic nervous system which is responsible for promoting rest ,relaxation and rejuvenation .

Ocean Therapy- Healing Waves 

Breath, considered as a life-giving force, prana is seen as a universal energy which flows in currents in and around the body. 
Find a comfortable seat. Make sure you’re warm enough—perhaps drape a shawl over your shoulders. Close your eyes.
Gently close the right nostril with the right thumb. Inhale slowly through the left nostril. Close the left nostril with the ring finger. Lift the thumb and exhale soothingly down the right nostril. Inhale back up the right nostril. Switch to exhale left.
Continue at a steady, comfortable rhythm. The breath should be relaxing, comforting and quieting. Continue for five to 10 minutes, or until you feel recharged. Attune to the rejuvenation offered by this breathing practice.
***NAMASTE***

What is Prana प्राण

Start your day with this elixir shot ! 
# Gotu kola
# Moringa
# Wheatgrass
# Turmeric
# Ginger
# Grapefruit 
#Mc Toil
# Fresh Crushed Black Pepper 


LifeWellness

Live * Breathe * Connect

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