YOGA & PILATES

WITH MICHELE

Susvaagatam! Welcome to my Site…

My classes offer a calm and tranquil space for practising Yoga & Pilates in a safe and supportive environment. I believe that Yoga is for everybody and everyone is welcome!

I offer classes at beginner and mixed ability, as well as specialised sessions of managing low back pain, prenatal & postnatal yoga & pilates, meditation, and mindfulness.

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Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life.

B.K.S IYENGAR

Managing Lower Back Pain & Diabetes

managing lower back pain and diabetes

Lots of study been going on for me while we have been in lock down! Adding these strings to my Yoga & Pilates Bow…

In my opinion HFE are an excellent training provider.

Low back pain is an-ever growing national problem which requires specialist knowledge and training in order to understand and effectively treat it. The prevalence of this condition has increased significantly in recent decades, which is why an advanced qualification like the Level 4 Low Back Pain Certificate is in such demand.

To provide some context as to just how necessary this qualification is, recent surveys suggest that 49% of the adult population in the UK suffer from low back pain lasting at least 24 hours. This in-turn causes the NHS to spend more than £1bn a year on related costs and treatment. It’s also estimated that approximately 2.8 million work days are lost each year because of low back pain-related issues.

Experts from the World Health Organisation (WHO) predict that by 2030, almost 75% of men and 63% of women in the UK will be classed as obese. Numerous conditions associated with obesity are also set to become more prevalent including diabetes, lower back pain, osteoporosis, and arthritis.

With the NHS being stretched like never before, and the cost of treating these diseases well into billions of pounds, now more than ever specialised exercise professionals are needed to play a key part in fighting this epidemic.

Practicing Karma Yoga

practicing karma yoga

So last week I decided to volunteer with Yoga Scotland…I am going to be taking care of the Social Media & Marketing along with others. As I am a yoga teacher and most of my day is spent thinking about yoga, this post will come naturally to me.

After qualifying in 2018 I have also decided to take my yoga further and have applied to Yoga Scotland to do my YTT 500’s which hopefully begins in September if the Covid-19 situation has settled.

Here is a bit about Yoga Scotland taken from their website…

https://www.yogascotland.org.uk

Yoga Scotland has been at the heart of the yoga community in Scotland for over 40 years and we’re proud to continue our mission of helping and guiding each person who practises yoga to this day. We seek to help everyone gain greater knowledge and understanding of all aspects of yoga, from the physical poses most people associate with yoga to the deeper practices of meditation and the underpinning philosophy.

Because of our commitment to teaching excellence, Yoga Scotland is recognised by sportscotland as the Governing Body for Yoga in Scotland and we have a network of over 400 qualified, registered and insured teachers. Although it’s important to recognise that yoga is not a sport as such, this recognition is a way of establishing Yoga Scotland as one of the key components of the yoga community in Scotland. Working with other yoga associations across Scotland, we seek to bring the healing essence of yoga to anyone who needs it.

We are a registered Scottish charity SC047418.

Looking after your Immune System

looking after your immune system

Give your immune system a boost with healthful, plant-based foods.

As coronavirus (COVID-19) has impacted communities around the world, many people have wondered whether there are steps they can take to stay healthy. Everyday preventive measures—such as handwashing, avoiding contact with sick individuals, and good hygiene—can go a long way in reducing your risk for viruses, bacteria, and other pathogens.

In addition, however, there is evidence that nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases. Whether these measures do or do not influence susceptibility to COVID-19 or its clinical course is not yet known. However, there is every reason to put what we do know about foods and immune defenses to use. Here is what we know now:

Diet

Eating a low-fat, plant-based diet may help give the immune system a boost. The immune system relies on white blood cells that produce antibodies to combat bacteria, viruses, and other invaders. Vegetarians have been shown to have more effective white blood cells when compared to nonvegetarians, due to a high intake of vitamins and low intake of fat.1

Eating a low-fat diet may also be protective. Studies have shown that limiting dietary fat helps strengthen immune defenses. Research also shows that oil may impair white blood cell function and that high-fat diets may alter the gut microbiota that aid in immunity.2

Maintaining a healthy weight can also benefit the immune system. Obesity has been linked to increased risk for influenza and other infections such as pneumonia.3 Plant-based diets are effective for weight loss, because they are rich in fiber, which helps fill you up, without adding extra calories. Fiber can also lower BMI, which is linked to improved immunity.4 A plant-based diet has also been shown to reduce inflammatory biomarkers.5

Vitamins, Minerals, and Antioxidants

Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Because many vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress.6

Beta-Carotene: Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Excellent sources include sweet potatoes, carrots, and green leafy vegetables.

Vitamins C and E: Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. Sources of vitamin C include red peppers, oranges, strawberries, broccoli, mangoes, lemons, and other fruits and vegetables. Vitamin E sources include nuts, seeds, spinach, and broccoli.

Vitamin D: Research shows vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing production of proinflammatory compounds in the body. Increased vitamin D in the blood has been linked to prevention of other chronic diseases including tuberculosis, hepatitis, and cardiovascular disease. Food sources of vitamin D include fortified cereals and plant-based milks and supplements.7

Zinc: Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.

Sleep

Our bodies need sleep to rest and recharge. Without a sufficient amount of sleep, we increase our risk for developing serious health problems—like heart disease, Alzheimer’s disease, and obesity. Inadequate sleep has also been linked to suppressed immune function. One study found that those who sleep fewer than five hours per night are more likely to have recently suffered a recent cold compared with those who sleep more.

Need help falling asleep? Try adding healthful fruits, vegetables, grains, and beans to your diet. One study found that diets rich in fiber and low in saturated fat can lead to deeper, more restorative sleep. Learn more about how a plant-based diet can lead to better sleep.

ref- https://www.pcrm.org/news/blog/foods-boost-immune-system

News

Covid-19

All classes are cancelled for the time being due to Corona Virus outbreak!!

Timetable

Timetable

Monday 6pm till 7.15 Pre-Natal Yoga (£6.50)

Monday 7.30pm – 9pm Yoga (£7.50)

Tuesday 6.30pm – 7.30 Pilates for Back Care also suitable for postnatal recovery (£6)

Wednesday 6pm till 7.15 Pre-Natal Yoga (£6.50)

Wednesday 7.30pm – 9pm Yoga (£7.50)

Thursday 10am-11am Post natal/Baby Yoga (£6)

Thursday 6.30pm till 8pm Weight Management & Nutritional advice followed by Full Body FatBurn Class (£8)

 

Classes are small only 6 spaces in each class.

Pre Booking is essential 1 month at a time at the beginning of every month

 

Info for pre & post natal classes is on the Cherry Blossom Newborn Photography website HERE

Get in Touch

I’d love to hear from you

91 Main Street
Thornton
Fife
KY1 4AQ

t:07725639549
e: michele@rebalanceyogapilates.co.uk