AQUA THERAPY

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What is it?

Aquatic therapy is physical therapy that takes place in a pool or other aquatic environment under the supervision of a trained healthcare professional. Aquatic therapy is also known as water therapy, aquatic rehabilitation, aqua therapy, pool therapy, therapeutic aquatic exercise or hydrotherapy.

Common goals of aqua therapy programs include:

  • Improving flexibility
  • Improving balance and coordination
  • Building muscle strength and endurance
  • Enhancing aerobic capacity
  • Assisting with gait and locomotion
  • Reducing stress and promoting relaxation

Aquatic therapy is different from aquatic exercise or aquatic fitness because it is a physical medicine and rehabilitation specialty that requires the involvement of a trained professional and is covered by many insurance providers due to the personalized nature of the treatment. Aquatic exercise does not need to be supervised by a trained professional. It is also not covered by insurance, and it often takes place in a group setting that includes multiple people with different levels of physical fitness.

Aquatic therapy should not be confused with adaptive aquatics, either. Adaptive aquatics is the process of teaching people with disabilities how to swim safely in the water. Aquatic therapy does not focus on teaching clients how to swim.

Water therapy services are generally offered in hospitals, sports medicine clinics and traditional outpatient rehabilitation centers. Senior living centers may also provide aquatic therapy services as a way to encourage their residents to maintain or improve fitness levels, balance and strength.

These are some of the ways that water’s natural properties create an ideal therapeutic environment:

  • Warm water provides a relaxing and soothing environment for aching joints and muscles.
  • Water’s natural viscosity or resistance can be used for muscle strengthening and increasing rehabilitation progressions.
  • Buoyancy allows for flotation and reduces the effects of gravity on injured or aching joints and muscles.
  • Hydrostatic pressure supports and stabilizes the client, allowing people with balance deficits to perform exercises without a fear of falling, decreasing pain and improving cardiovascular return.
  • Turbulence and wave propagation let the therapist gently manipulate the client through the desired exercises.
  • The respiratory muscles are forced to work harder in the water, allowing for a natural strengthening that benefits the client long after the therapy session has ended.

Compared to other forms of physical therapy, aquatic therapy results in a higher client compliance rate and less pain throughout the recovery process. Opportunities to significantly minimize the pain a client experiences should be taken seriously because with less pain, a client can enjoy a higher quality of life.

Another important advantage of aquatic therapy is that it can often begin before land-based therapy. For athletes looking to get back into competition, or busy professionals who want to recover from surgery as quickly as possible, this makes a water-based program the natural choice.

CONDITIONS THAT CAN BE HELPED BY WATER THERAPY

Water therapy may be helpful for clients suffering from the following conditions:

  • Arthritis
  • Arthroscopic surgery recovery
  • Autism
  • Balance disorders
  • Bursitis
  • Cerebral palsy
  • Chronic pain
  • Depression
  • Idiopathic joint pain
  • Joint reconstruction surgery recovery
  • Joint replacement surgery recovery
  • Lower back pain
  • Osteoarthritis
  • Orthopedic injuries
  • Parkinson’s disease
  • Multiple sclerosis
  • Rheumatoid arthritis
  • Scoliosis
  • Stress
  • Spinal cord injury
  • Sprains and strains
  • Stroke
  • Tendonitis
  • Traumatic Brain Injury

People of all ages can enjoy water therapy benefits, including children with special needs and senior citizens. A trained therapist can create a session that takes into account any age-related physical limitations to promote a positive therapeutic experience.

Want to join one of my classes? Get in touch.

X M

2021, your best year yet?!

I think we all went into 2020 saying this is my year, we had big hopes and dreams, and we were all pretty stunned how it turned out.

Well tomorrow is the new year, I hope you realize that 2021 won’t magically be your best year ever unless:
1. You take ownership for your actions
2.Change your habits to support your growth
3.Make health and happiness a priority
4.Learn to set your boundaries
5.Surround yourself with people who lift you up or create an environment which supports your growth.

Good things in life, don’t just happen. You have to create it. You have to take a good look at your current situation and decide for yourself its time to take action.

I think this year has really opened the eyes of many to realize how important health really is. Without health and vitality you cannot live your best life.

I hope this inspires you to take a look at your life, life choices and habits and perhaps think about how you can create some positive change to propel you forward.

Photo by Luis Quintero on Pexels.com

Dry Brushing

GIVE YOUR LYMPH SYSTEM SOME LOVE.

I’ve written an entire article on why and how to care for your lymphatic system, check out my blog post for more details.

But in this post here, I wanted to highlight something so simple to implement into your daily routine and from the pictures im sure you can tell what that is 

Dry Brushing, its has been around since ancient times, though it’s been surging in popularity lately as many supermodels claim it as their beauty secret weapon. The idea is to get the circulation going, effectively “tightening” the skin by stimulating it with a vigorous brush before a shower or bath.

Dry brushing can help along a sluggish lymphatic system, which then directly affects your immune system! Crazy right!

If you have been experiencing swelling, puffiness or taking meds that can cause edema then this is for you.

Benefits include: stimulating circulation, eliminating toxins through the lymph, boosts skin elasticity, boost the immune system removes dead dry skin thus improving the appearance of the skin texture, stress relieving , can help reduce the appearance of cellulite, the ritual relaxes and calms the mind.

I’ve also attached a picture showing the direction your should brush in, this is specifically to stimulate the lymph system.

X M

#drybrushing #lymphaticdrainage #lymphedema #lymphaticsystem #healthcoachtips #health #routine #healthylifestyle #immunsystem

DIETING does not = HEALTH

Your HEALTH, VITALITY, WEIGHT and WELLNESS does NOT solely depend on what you eat or drink. Shocked?

I realized this only after trying every diet under the sun!! And I am here to tell you DO NOT WASTE ANOTHER SECOND on short term dieting!

Its not about changing one thing only, you can not expect miracles from changing one piece of the puzzle.

A healthy well-balanced diet is always going to be a recommendation YES, but that alone cannot compete with lack of sleep, high stress levels, a sedentary lifestyle, gut and metabolic issues and a poor mindset full of limiting beliefs.

You have got to work on all these things to see some serious changes.

And no there is no such thing as a quick fix with lasting results. Its takes time and consistency, its all about building a sustainable individualistic routine which accommodates YOUR lifestyle and goals.

Have you been stuck in a rut with your health, weight and wellness? Eager to make changes, and instead of just surviving, start thriving?

Get in touch

XM

Give your Lymphatic system some love to get you feeling lighter and brighter.

The lymphatic system is made up of lymph nodes and lymph vessels that drain fluids from your body’s tissues. The fluids carry toxins, immune cells, and waste products to your lymph nodes. Lymph vessels help maintain fluid balance in the body by returning filtered lymph fluid back to the bloodstream.

If your lymphatic system is sluggish it directly affects your immune system and you can feel puffy, experience edema and if left untreated can cause damage to blood vessels and nerves leading to pain in the limbs most commonly your feet.

So what can you do to give your lymphatic and ultimately your immune system some love?

1. Foam Rolling: Foam rolling helps smooth away congestion, inflammation, flush out the lymphatic system, increase immunity, stimulate blood circulation, “wring out” and hydrate the connective tissue and revitalize your being. I always say it’s like an internal juice cleanse of your connective tissue!

2. Inversions: Getting your hips above your heart is an amazing way to help improve your lymphatic system. By using gravity to drain stagnant fluid, inversions help bring blood and lymph from your feet and legs up to your kidneys to drain excess fluid, toxins, and stagnant energy.

3. Brisk Walking: When walking your legs act as a natural pump that helps move the lymph fluid through the body.  Plus, the deep breathing creates pressure and expansion that helps aid the lymphatic fluid. The more transverse rotation you have while walking, the better your lymph system can flush the upper body, arms, neck and shoulders.

4. Rebounding: If you have a rebounder, use it! its incredible for your lymph system. If you don’t have a rebounder you can do easy small jumps up and down on the stop. I recommend 100 jumps every morning to get the lymph going.

5. Dry Brushing: Dry brushing has been around since ancient times, though it’s been surging in popularity lately as many supermodels claim it as their beauty secret weapon. The idea is to get the circulation going, effectively “tightening” the skin by stimulating it with a vigorous brush before a shower or bath. Quick tip: always brush towards your heart and rub each limb and your torso for about 30 seconds. It also acts to exfoliate the skin.

6. Espon Salt Bath: This is another ancient technique that I love adding into my weekly self care routine. Get yourself some epson salts add a few drops essentail oil. I love peppermint oil. Other benefits of a warm bath include easing sore muscles and helping you relax and sleep.

7. Lymphatic drainage massage. Lymphatic drainage massage is a form of gentle massage that encourages the movement of lymph fluids around the body. Lymphatic massage can reduce swelling and improve circulation throughout the lymphatic system. Be sure to use a qualified therapist for your massage.

If you have noticed you have been feeling more puffy or have increased swelling try giving your lympathic system some TLC and see how it makes you feel – the proof is in the pudding.

For more info or questions, please get in touch !

X M

Festive Season Health Hacks

The silly season seems to have crept up on us very quickly this year around. Are you finally get things back on track after lockdown and now stressing out about all the festivities to come over silly season? Are you worried you’ll lose momentum and have to start from scratch in the new year? or have you just given up on all things health and fitness for 2020 because well, its been a rather strange year for everyone.

Well I am not about to try convince you to do otherwise, I am going to encourage you to make small changes well in advance to set your self up before the silly season hits.

Look I know starting over is tough, so why stop in the first place? You are going to save yourself allot of the grunt work if you just stick to an established routine over the festive period. So for those of you have got a routine of regular exercise, in a habit of making generally good nutrition choices, stay hydrated and prioritise 7-9 hours of sleep – for you I will say, try stick to your routine as best you can, even if you have to cut corners here and there, generally sticking to a routine will make you feel allot more accomplished and will help you get back to the swing of things once your back on track with work, kids, responsibilities and all the other good stuff.

Those of you who don’t really have any of the above going on, no habits or routines that form your regular day to day. Well for you my advise looks slightly different. As silly season is approaching I would suggest you try incorporate some sort of routine to ensure you don’t become a couch potato and whine when 2021 hits you.

So why habits? why routines? habits and routines have the power to shape your day. Daily consistent action is the only thing that matters, action is what takes you from where you are, to where you want to be.

Here are some very basic good habits you should try include daily and throughout the silly season to make sure you stay on track;

Move, move, move – make daily movement a priority, go for a walk in the mornings, play with the kids, do some extra house work that you never had the time for, go to the beach or pools. Keep busy and moving. Try get active as early as possible before the day gets hectic with plans and festivities.

Exercise – try include some sort of physical activity at least 3 times a week. Lift things up, join a virtual class, go for a run, swim a couple lengths of the pool, practice your core engagement, do some stretching. Anything is better than nothing.

Eat mindfully – make better food choices. Eating well, staying nourished and healthy is so important especially when doing more drinking and staying up later than usual. Make sure you load your plate with healthy veg, greens and salads most of the time.

Don’t go to an event or gathering hungry. Eat something sustainable before you go so you dont overdo it on the finger eats, cheese and chips.

Make healthy platters – if your taking a platter to an event, make a health conscious one. something you’ll enjoy and something that probably won be already made. So you know there are healthier options when you feel like snacking.

Stay hydrated – sometimes we confuse hunger for thirst, make sure your getting in enough fluids especially in our beautiful hot summer months.

Watch what you drink – Alcohol can be very high in energy and added sugars, especially if you’re having festive cocktails or G&Ts. You can limit your alcohol intake or try the new zero alcohol options that are becoming a healthy lifestyle trend. You can also choose sugar free mixes, low calories wines or opt for lite options.

Sleep is still important. Even though your on holiday and probably having more lazy days, getting in your 7-9 hours is still important for your health. On the flip side sleeping too much can make you feel sluggish and tired, so aim to opt for at least 7 hours per night.

Don’t beat yourself up. Remember it okay to indulge but don’t over indulge, there is a huge difference – moderation is key. have some pudding, or extra serve – just don’t over do it and try wait 20 min after eating to make sure your really still hungry.

Relax and Have fun, your on holidays after all. Silly season is all about socializing, celebrating and making memories right? so do it, but be mindful of your choices in activity, food and drinks.

There is always a healthier option to anything, put your health first, make good choices, have fun and make this festive season count.

XM

Need a detox?

So you’re feeling under the weather, a little sluggy and tired and missing that spring in your step….

So how do you know if you need to detoxify?

Look out for symptoms in multiple body systems:

  • Generalized muscle aches
  • Difficulty concentrating
  • General fatigue
  • Food allergies or chemical sensitivities
  • Irritability and headaches
  • Migraines
  • Muscle weakness
  • Abdominal pains and tremors
  • Kidney Distress and elevated liver enzymes
  • Constipation
  • Low energy levels throughout the day
  • Unusual smelling body odor – even with good hygiene routines
  • Experience physical aches and pains
  • Skin issues that you didn’t have before – rashes and itchy spots
  • Breakouts on face particularly on the forehead and between the eyebrows
  • Bad breath – even to you no matter what you do.
  • In ability to fall asleep
  • Waking up a couple times at night
  • Waking up feeling tired and unrested
  • Weight gain – even though your exercising and eating well

Other lifestyle factors to consider:

  • Taking multiple chronic medications
  • Taking over the counter medications
  • Relying medications to get your through the day
  • Eating a highly processed diet
  • Not really mindful of what you eat, you eat what you have around
  • Don’t do any formal exercise
  • Don’t drink much water
  • Chronic coffee drinker
  • Chronic over stressor
  • Don’t spend time in nature or outdoors
  • Don’t schedule time in for personal needs
  • Sleep is not a priority
  • Sleep less than 6 hours per night

Ticked off more than 5 on the lists above?

When was the last time you took some time to detox,avoid certain foods, cut out the caffeine and sugar, worked on improving your parasympathetic nervous system with specific exercise, practiced mindfulness, meditated and grounded yourself?

Sound like something you need to do?

X M


Toxins 101

Throughout our daily life we are exposed to and in contact with environmental toxins leading to health concerns in a variety of areas.

Where are these toxins coming from?

6 most widespread toxins include:

  • PDE’s – Polybrominated diphenyl ethers – used as flame retardant. Known to build up in human fat tissue, causing damage to the nervous system, liver and kidneys. Studies indicate PDEs are causing sexual dysfunctions, thyroid issues and brain disorders.
  • Bisphenol A – BPA -found in plastics and can linings. Causing havoc in the endocrine system, causes issues with development. BPA can cause serious environmental issues and particularly linked to poor childhood health.
  • Perfluorooctanoic acid – PFOA – used in nonstick cookware, certain food packaging and other heat resistant products. Studies verify that PFOA contributes to infertility and other reproductive problems, as well as liver and immune function implications.
  • Acrylamide – chemical carcinogen formed when carbohydrate foods are cooked at high temperatures – think fried chips and chicken. This toxin is also used in cosmetics. Exposure has been linked to cancer and neurological dysfunction.
  • Mercury – most commonly associated with tinned fish.
  • Methyl tert-butyl ether (MTBE) – a gasoline additive. Additional exposure from second hand smoke. Causes neurological and reproductive problems.

Are you experiencing a toxic burden?

Symptoms you may experience with excessive toxins:

  • Fatigue
  • Depression
  • Headaches
  • Cognitive problems: including brain fog and memory problems
  • Neurological issues, balance problems and tremors

Conditions and diseases associated with excessive toxic burden:

  • Allergies or Asthma
  • Diabetes
  • Obesity
  • Chemical sensitivity
  • Fibromyalgia
  • Fertility problems
  • Birth Defects
  • Parkinsonism
  • Bone marrow cancers
  • Chronic infections
  • Autoimmune diseases such as Lupus, hashimoto’s thyroiditis, Rheumatoid Arthritis.

So what now?

With knowledge comes power!

Marizelle Eggers

Reduce your exposure to these very common toxins

  • Environment: Use chemical free products in the home. Take off your shoes before entering the home to avoid tracking in chemicals from outside. Avoid personal products containing pthalates, paraben and 4-MBC.
  • Foods and drinks: 90% of the toxin exposure comes from the food we eat. To reduce your exposure via pesticides and herbicides on your foods, avoid eating fruits and veg on the dirty dozen list. Choose free-range, hormone, antibiotic free, RGH Free diary, meats and eggs. Choose fresh cold water fish rather than farm raised. Always wash produce very well before preparing the foods.
  • Other exposure routes: use stainless steel or glass drinking containers, reduce or eliminate al plastic utensils, drinking containers, plates and storage containers. Store foods in non plastic containers and bags where possible. never microwave foods in plastic containers.

Be mindful of your environment, the food you eat, the air you breath.

Detox your body – detoxification is simply normalizing the body’s ability to process and excrete toxins while you temporarily reduce the amount of incoming toxins.

Is it time for a detox?

Get in touch for more on this topic.

XM

WHAT IS THE ONE THING HOLDING YOU BACK FROM LIVING YOUR BEST LIFE?

Mull it over, think about it. Can you pin point one thing that’s holding you back from reaching your full #potential?

Is it your #health? Your #finances? Toxic #relationships? The wrong crowd? Is it your #body? Your #mindset? How you feel about yourself? Is it a lack of #confidence? A lack of #control? #Disease? Trauma? A past you cant run away from? The lack of #spiritual connection?

Think about it, pin point what’s holding you back.

The first step to building and #manifesting the life of your dreams is to acknowledge the very things standing in your way.

Once you know what’s keeping you back you can take that next step forward to becoming the best #version of yourself.

Start with acknowledging, then shift into #understanding and the plan on replacing the problem with a new habit that will set you up for #success.

Set up your daily habits and routines to work for you, to #create the life of your dreams.

This world needs you at your full potential.

XM

PCOS MANAGEMENT

Photo by cottonbro on Pexels.com

Following my post on PCOS here is a short 10 point list on how to manage it:

Very important to address blood sugar imbalances, insulin resistance and chronic inflammation.

  1. Focus on balanced meals consisting of healthy fats, carbs, fibre and protein – aim to have a balance at each meal, this will slow the rate of digestion and moderate blood sugar levels.
  2. Remove common known allergens and trigger foods that worsen inflammation (gluten, dairy, alcohol, processed foods, refined sugars, artificial trans-fats and sweeteners)
  3. Remain hydrated! This can help balance blood sugar levels (your kidneys flush out the excess blood sugar through urine) and help prevent imbalanced blood sugar levels.
  4. Focus on your gut health, as inflammation can often be rooted in gut health.
  5. Partake in resistance style training exercise (lifting weights), as this can work to improve insulin sensitivity, which can help with glucose control and inevitably allow you to utilize carbohydrates better. Building muscle is important to keep your metabolism strong
  6. Focus on getting quality sleep. Poor sleeping habits and a lack of rest can also negatively impact blood sugar levels and insulin sensitivity. Not only does sleep deprivation increase cortisol levels, but it also decreases the release of growth hormones (both of which play an important role in blood sugar control)
  7. Manage stress levels, as stress can affect negatively impact your blood sugar levels. During times of stress – glucagon and cortisol are two hormones that are secreted, causing blood sugar levels to rise. Controlling stress levels through stress relieving techniques and supplementing with adaptogens will help you control blood sugar levels.
  8. Walk, Walk and more Walk – walking is a great way to keep you fit and doesn’t require too much effort – working is a great tool to add in if you are struggling with your weight but find intense exercise too exhaustive which is very common when you PCOS is flared.
  9. Relationship with food – very important – yo-yo dieting can be detrimental for your weight long term – so working on your relationship with food can put you in good stead for long term weight management.
  10. Supplement – with PCOS nutrient deficiency is very common – be sure to include nutrients important for detoxification, blood sugar control and anti-inflammatory properties to support your body.

Need some support? – get in touch

X M