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By BodyFabulous | November 15, 2018 | Comments Off on 4

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"Being healthy to me, means using exercise as a fabulous way to honour and connect to our body.

Rather than just a tool to change it."

Dahlas

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🌸Magnesium is commonly deficient in women durin 🌸Magnesium is commonly deficient in women during #perimenopause #menopause #postpartum PLUS during times of #stress our demands for magnesium are even higher* (Source Lara Briden*) ….especially during the long runway of #motherhood 🌸SLEEP : 60% of peri and meno women have disturbed sleep Magnesium improves circadian rhythms and increases #melatonin production 🌸MENTAL HEALTH : Depression is common postpartum and during peri and menopause Adequate magnesium can alleviate depressive symptoms 🌸BONE HEALTH : Bone density decreases during pregnancy and up to 30% of menopausal women suffer from #osteoporosis Higher magnesium levels are linked to decreased bone turnover and greater #bonedensity 👉🏼How much Magnesium do you need per day ? FDA suggests 320 mg between food and supplement. Bone density studies suggest approx. 400 mg per day 🌸Which supplements ? Magnesium Citrate is readily absorbed I love Adrenal Switch MANGO FLAVOUR with #nonasties Simple add a scoop to water and enjoy ! Plus the Adrenal tablets by SWITCH 🤩Use my code : BFAB for 20% off any order @switch_nutrition 👇🏼Here’s 5 signs that indicate magnesium deficiency. Anything ring true? ➕Mood swings - erratic and not balanced ➕Water retention - always thirsty ? magnesium helps water enter your cells more efficiently ➕Headaches and migraines ➕Metabolism - eating and doing the same things as you always do but you might have a bit of insulin resistance which affects your metabolism ➕Fatigue Just to name a few magnesium helps for over 300 metabolic processes It is important to have daily as it’s used daily by your body so it needs to be topped up ! 🌸Also increase your intake with foods rich in magnesium including : Pumpkin seeds Chia seeds Almonds Spinach Cashews Soy Milk Black Beans Edamame 💕Dahlas . . . #nutritiontips #magnesiumdeficiency #magnesiumbenefits #switchnutrition #postnatalnutrition #fitover40 #fitover30 #brandedpartner #perimenopause #postnatalfitness #mamafitness #perimenopausetips
🔐 UNLOCK the Power of Your LEVERS = 💪🏻Arm 🔐 UNLOCK the Power of Your LEVERS = 💪🏻Arms &🦵🏼Legs to Strengthen Your Core, Heal Diastasis, + rejuvenate your Pelvic Floor 💡Did you know that your arms + legs can play a crucial role in strengthening your #core and addressing #diastasis + #pelvicfloor concerns? Traditional exercises like Kegels and crunches only target specific muscles in isolation, but a WHOLE BODY approach can yield more comprehensive results 🌸Levers for TOTAL Core Strength: ✔️Your arms and legs act as levers, providing resistance and stability for your core muscles. By engaging these levers in exercises, you can: Strengthen the deep core muscles that support your spine and prevent diastasis. ✔️Improve overall body stability and balance. Enhance functional strength for everyday activities. Add props like a yoga block or dumbbell to create further resistance/ deeper activation 🌸Levers for Pelvic Floor Rejuvenation: Your pelvic floor muscles support your bladder, bowel, and uterus. By incorporating arm and leg movements (levers), you can: ✔️Strengthen the pelvic floor muscles without straining them. ✔️Improve the coordination between the pelvic floor and other core muscles (as ALL need to work in synergy) ✔️Enhance pelvic floor function for continence and sexual health 💕 🤓Nerd out with me : 👉🏼 A 2020 study by the Journal of Strength & Conditioning Research found that exercises (incl deadlifts) engage multiple muscle groups, & were more effective in activating the #deepcore muscles than traditional core exercises. 👉🏼A 2019 study in the Journal of Pelvic Floor Dysfunction & Rehabilitation demonstrated that exercises that incorporate arm and leg movements, such were more effective in improving pelvic floor muscle function than Kegels alone 😎Conclusion ! Embrace a WHOLE BODY approach : 👉🏼Instead of relying solely on Kegels and crunches, discover how to incorporate exercises that engage your levers. This holistic approach will strengthen your core, heal diastasis, +rejuvenate your pelvic floor- plus it’s great fun 🤩 Follow me @bodyfabulousfitness to learn more Or shout out 📣 BESPOKE below👇🏼 to discover exactly how to do this from 15 mins a day ! 💕Dahlas
👋🏼Guess what - i’t’s never over. You’r 👋🏼Guess what - i’t’s never over. You’re never done. #sorrynotsorry but better health, maintaining your mobility, strength + ensuring your pelvic floor and core are functional... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They are a FOREVER process. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So then why do we think “I will just deal with that in the New Year” and jump on the next fad or quick fix and expect lasting changes? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or think that magically at the 6 week mark, post-birth everything is “back to normal” ? You can actually start NOW & make a massive difference from as little as 5 mins a day 🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PLUS it’s important to understand the pelvic floor is a muscle that DOES NOT work in isolation - it’s connected to everything. So thinking “a few Kegels will help” or “that’s just an older lady issue” is outdated 👎🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If we want to see lasting changes, + maintain even current results, we have to embrace that habits and new routines must be done daily / or weekly FOREVER. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We can’t just do something for 2 - 8 weeks, see results, then go back to what we were doing prior. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Changes have to actually stick. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌸Habits have to be repeated consistently. (If you read my previous post this is where and how neuroplasticity only works) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want your whole core and TOTAL BODY to function better FOR LIFE. It needs to be a physical and mental priority. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Basically we have to pay RENT to keep the results we’ve built. And rent is due every. single. week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yep - it means sometimes means doing things we don’t “feel like” at times. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT the more we can see this as a game without end, as an infinite process, the more we can stop trying to “out exercise or out diet” out of the problems that keep arising (now that is insanity)😵‍💫 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌸This is why I created my complimentary CORE & PELVIC FLOOR GUIDE : It’s not a 21 day “quick fix” program It’s not a Kegel and Crunches crash course It’s a proven functional movement system That actually works 😁…and you don’t even need to wear activewear! Shout out 📣CORE below for the free download 🫶🏼Dahlas . #corerestore #flattummyworkout #momworkout #postnatalcore #pelvicfloorexercises #nomoremummytummy
HERE’s👇🏼some outdated fitness mistakes you HERE’s👇🏼some outdated fitness mistakes you probably didn’t even know you were doing … 🌸Doing the same things as your early 20’s or prior to motherhood 🌸Thinking if I haven’t spent 1 hour exercising to exhaustion it “doesn’t count” 🌸DIY or Fitness Hacking 🌸Thinking Ab exercises (like planks & crunches) are the only way to train your core 🌸 Defaulting to Kegels if you have pelvic floor symptoms or concerns It’s ok 🥹 Despite being a fitness professional it took me a lot of research, mentoring (by Women’s Health Physios) & self discovery to learn there ARE other options as here’s the thing … 👉🏼Most fitness programs focus on intense, kick butt workouts to help you burn lots of calories quickly only to leave you feeling depleted and in pain ! 👉🏼Many women don’t realise too is that many workout programs were originally designed by men, for men and then only “tweaked” or “adjusted” for women to treat them like small men ! Both of these options tend to miss looking at the body as a WHOLE, and addressing the deeper core and fascial layers which is especially important for FEMALES as we have different biomechanics, different lifestyle challenges (aka birth) different hormones and different core and pelvic floor challenges ! 💡For the success of your LONG TERM health and fitness goals it is ESSENTIAL that this is considered. Ready for a modern approach to exercise that works from 15 mins a day and is CUSTOMISED for ALL FEMALE bodies ? To ensure you keep moving with more consistency, and no longer dreading working out - especially when, niggles, aches, pain or leaking seem relentless ? 🌸Shout out 📣BESPOKE below 👇🏼 and I will personally send some options on how you can get started 🫶🏼Dahlas . . . #flattummyworkout #lowimpactworkout #postnatalfitness #momfitness #nomoremummytummy #mummytummy #fitover35 #fitover40 #bfabmethod
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