Aprivé Wellness Blog
5 Ways to Find More Time for Yourself This Winter
To mark the end of Mental Health Month and with winter fast approaching the southern hemisphere, it’s time to think about ways to take time for yourself to make it through the chilly months.
Wellness writer Laurie Larson wrote this post for Aprivé Wellness to share her top tips! Check it out:
In honor of May being National Mental Health month, it’s a great time to reflect on how you are nourishing your soul. Mental health is important at all times of the year, so take this time to evaluate if you are truly allowing time for yourself and your well-being.
When you have a job and a family to care for, it can sometimes feel selfish to take time for yourself. However, it’s difficult to truly care for others or perform your daily tasks and work responsibilities if you aren’t properly caring for yourself.
In fact, spending time just for you is good for your overall health and wellness. There are many benefits of engaging in activities that are dedicated to self-care and self-awareness, including releasing negativity, promoting creativity, and fostering patience to help when you’re surrounded by others at work or at home.
With that in mind, here are five ways to find more time for yourself this winter.
1.Try a New Hobby
Picking up a new hobby as an adult can feel a little awkward and forced. However, hobbies can benefit you in several ways, including promoting flow and balance in your life. In this sense, flow is that feeling you get when you get lost in something that you feel passionate about. It is the opposite of scrolling on Facebook or staring at the television. Hobbies foster inspiration and passion that can spill over into other areas of your life, like work and family.
2. Book In Your Alone Time
Although it may seem like you don’t have time for yourself, if you write down what you do throughout a 24-hour day, you’ll probably be surprised at how much time is either wasted or dedicated to other things. Take an inventory of your activities down to the minute, and notice where you may be able to work some time in for yourself. If there’s a certain time of day when you notice you’re passing the time in unproductive ways, begin to fill that time of day with a hobby, do some exercises, or go for a walk. Your body and mind will thank you for it.
3. Create a Nighttime Ritual
In order to ensure that you’re getting quality sleep every night, you have to make it a priority. Set aside an hour before bed to dedicate to yourself. Try creating a wind-down routine. Not only will this help you sleep better, but it will also be great quality time to yourself. Some activities that can help promote relaxation and getting a good night’s rest include stretching, meditating, reading a book, and taking a warm bath.
4. Book a Staycation
One great way to ensure that you get a chunk of alone time is to schedule a vacation in your hometown. You can spend the time at home or even book a hotel room. You’ll get the benefits of a vacation getaway without spending quite as much money. If you need some deep relaxation and the hotel offers massages, take advantage of them! Soak in the hot tub at the hotel spa, then order room service. If you enjoy camping and you live near a state park or natural area, take a couple of days away to spend in nature.
5. Start Doing Morning Affirmations
All too often, we don’t allow ourselves enough time in the morning to relax and set our intentions for the day. Instead of giving yourself just enough time to shower, get dressed, and grab your coffee on the way out of the door, wake up an hour earlier to sit and enjoy your coffee and meditate on some positive affirmations. Leaving the house in the morning feeling like you don’t have enough time will see you carry that rushed feeling with you all day. Starting the day with a thought like, “I am grateful for the job I have,” or “I will only say what I want to put into the universe today,” can get you started on the right foot and dispel negative thoughts.
Remember that taking time for yourself is not selfish. It’s the opposite! The better you are to yourself, the better you will be overall.
Guest Author Bio
Laurie Larson is a freelance writer based on the east coast of the USA who writes on home, health, and lifestyle topics. In her spare time she enjoys spending as much time outdoors as possible.
Finding neutral spine & other handy videos
You might be one of my patients who I have referred to this page to cement what we’ve learned in our one-on-one session. Or! You may not know me at all. But here you are! You’re here to learn how to find that neutral spine position, which can be one of the hardest parts of learning good posture, and starting Pilates.
How to find your neutral spine
Neutral spine can feel tricky or scary if you have had a back injury or back soreness for a long time, but it’s a very important part of recovery. Not only does it help get our backs moving, it also helps us maintain a stable spine throughout daily life.
So! I could explain neutral spine for hours, but the video below does such a great job for me. It’s from my last workplace in Melbourne, Australia and is a fantastic resource.
So lie on your back with your knees bent and feet planted on the floor, and watch and listen as these fantastic physiotherapists help to teach you how to find your neutral spine.
How to do a Bridge while activating the glutes
The bridge is one of the best exercises as it works on so many things all at once! It incorporates spinal articulation with mobility, pelvic tilts and of course, pelvic stability thanks to glute activation and core strength. Plus! You can do your kegels or pelvic floor exercises at the same time.
As with neutral spine, I could explain the bridge in writing, but it’s much more effective to watch a video and listen to the Physiotherapists explain the exercise.
Please note: The video below shows progressions, but it’s best to stick with the level 1 bridge until you’ve really mastered it.
So there you have it! Two super handy exercises, with great, clear instructions from fantastic Physiotherapists to help you master these complex movements.
Did you find these videos useful?
Note: Exercises are completed at your own risk. Aprivé Wellness takes no responsibility for any advice given online.
Best Eco-friendly products of 2018
To me, wellness doesn’t mean just ‘living well’ for yourself, but enabling others to ‘live well’ too, and that applies to future generations.
In the last few weeks, a report about climate change was released by the IPCC that told us we have 12 years to make a difference and not let the world become warmer than an additional 1.5 degrees, or the world’s future isn’t very bright.
But! The best news is there are actionable things you can do to help prevent a climate increase of more than 1.5 degrees, and it’s thanks to some of the products below.
These ingenious inventions require a change in mindshift: Yes you DO need to change your habits to help you and your children live well.
These products Changing your habits easy!
I’m mentioning these brands by choice because I truly believe change is needed, and the women behind these brands are the change makers we all need to look up to. Get inspired, take a look!
Bio-friendly Coffee pods: Nature’s Pod Capsules
Patricia founded Nature’s pod capsules after an ‘enough’s enough’ moment
“I saw my own personal Nespresso Pod Machine at home was constantly filling my bin with disposable single use pods and contributing to an excessive amount of landfill.
Finding a solution like our reusable and recyclable coffee capsules was a wonderful realisation to us that we could enjoy coffee in a much more sustainable way.”
2. Reusable Coffee Cups (because coffee cups are a HUGE contributor to land fill) - Eco Llama
Kelly started Eco Llama after she learned over 1 billion cups go into landfill in Australia each year!
“The parts of standard disposable coffee cups we can see are recyclable ( outer paper layer) but it's the bits we can't see so well that cause the problem.”
“The polyethylene (plastic) film inside the cups are used for insulation and waterproofing and they can't be broken down. Recycling loads can often become contaminated if these cups are part of a whole pile of recycling and everything goes straight to landfill.”
If you think using a reusable coffee cup is too tricky, try Kelly’s tips:
Purchase a cup that you are proud to show off. A cup that appeals to you in look and feel is most likely to get the most use
Have a couple of cups so you have a back up just in case you happen to forget one. Keep one in your handbag/car
(We are offering a buy one, get second one half price promo at the moment. Enter code HALFPRICE at checkout on our page ecollama.com.au )
Put your cup next to your handbag/keys at night to remind you to take it in the morning
Frequent cafes on the responsiblecafes.org website for your morning coffee. These cafes offer a discount off your coffee purchase when you bring your own cup. There are over 400 cafes available around Australia and this list is constantly growing. Saving money and saving the environment = win win
3.Eco-friendly cleaning services that don’t pollute, and have re-usable bottles - Neatly.com.au
You don’t have to clean your own home to keep harsh chemicals away from your skin, your lungs, and the waterways that all our sinks flow into.
Emma started Neatly because she knew it wasn’t just the cleaning products that needed to change, but they way they’re packaged.
Emma’s key tip to decrease waste:
“Buy in bulk! Many people don't realise that simple, safe and effective cleaning products are available to buy in bulk.”
“Things like castile soap and vinegar are not harmful, are powerful multi-purpose cleaners and can be picked up for a song at your local bulk store. No packaging! Yay. I also love to add essential oils to the products I use for additional cleaning and mood enhancing properties.”
4. Swimwear made from recycled materials - Seamone Swimwear
Did you know over 10% of all landfill is clothing, and 24% of Aussies throw away a piece of clothing after just one wear?
Simone knew there had to be a solution, so she created Seamone Swimwear to combat textile waste and give stylish consumers a better alternative.
“Our swimwear is made from recycled materials such as discarded fishing nets, and sustainability is our key desire. Seamone’s elegant and timeless pieces are not designed to last a season, but a lifetime.”
Simone’s top tip to help keep us below that 1.5 degree increase:
“Say no to plastic... it’s a simple start.”
“Invest in metal straws, keep cups, glass water bottles... we can all be more conscious about the way we consume.”
“Look closely at fabric contents and even the way items are packaged. For example: The bags our products arrive in are made from 100% biodegradable cassava plant starch. These non-plastic bags are naturally compostable, safe to consume for land and marine animals, and they will dissolve in water.”
“It’s all the little things that add up to make a bigger difference.”
5. Reusable drink bottles with a lifetime guarantee - Rolla Bottle
Plastic drink bottles are still the most commonly occurring plastic you’ll find on the windward side of any island. Around 370 MILLION plastic bottles end up in landfill in Australia each year. If you recycle - that’s not enough. The plastic is still made.
Katy created Rolla Bottle; silicon water bottle that roll into a little ball for your convenience. Plus, they have a life long guarantee which means you don’t need to chuck them out at all. She created this product in response to people’s complaints that carrying a reusable bottle was ‘bulky’ and ‘inconvenient.’
Katy’s top tip on how you can limit your environmental impact:
“The one thing I think is REALLY important is always carry a reusable bottle on you and don’t buy bottled water! “
“It is environmental madness to spend the money and invest all the resources and create all the emissions it takes to bottle water and get it to the stores - and then have the plastic aftermath to deal with "forever"- when we have such great and readily available fresh drinking water in Australia. (And in most developed countries)”
6. Stylish clothing made from recycled fabrics - All in a curated online marketplace - We-Love
Ashly created eco and ethical online clothing store We-Love because she wanted to support the labels that were doing the right thing: “Giving fair wages, championing transparency and encouraging customers to question their purchases.”
Ashly’s top tip for decreasing your environmental impact:
“Buy better quality clothing! It lasts longer and likely works out cheaper than replacing it every year. Plus it means less old or ruined clothing ending up in landfill. “
“Honestly, I have so many ‘old’ clothes in my wardrobe only they’re not old! I wear them all the time and I look after them so they still look as good as the day I bought them, with the exception of linen, that actually gets better with age!”
7. Beeswax wrap instead of gladwrap- Mind your own Beeswax
Plastic wrap is so old-school, and such a huge contributor to waste. This environmentally friendly alternative is a super clever way to keep your goodies fresh in the fridge, in kids’ lunchboxes, or in your desk at work ready for your muffin break.
SO! There you go guys - a few incredible suggestions for how you can decrease your environmental impact, and some great tips from the founders of these brands.
What eco-friendly brands have you discovered to try to keep us below that 1.5 degree increase?
What sailing from NZ to Fiji taught me about health and wellbeing
I love a good adventure, and when my boyfriend decided we should get a sailboat and sail from New Zealand to Fiji, I figured; Why not! I started researching the journey, and discovered it's a very popular route and plenty of people do it each year. So! I did a few sailing lessons, and on June 22nd this year, we left the Bay of Islands and sailed to Savu Savu, Fiji.
It may seem like an extreme adventure, but there were months of preparation behind it; the details of which aren't very thrilling unless you love hearing about tying knots, drilling and cleaning things. What is interesting though, is what I've learned about health and wellbeing thanks to this exciting adventure.
1. Sometimes you just need to take a leap
Thanks to social media, the ‘comparison trend’ is everywhere, making too many of us feel like we’re not quite whole.
The feeling of needing to do more or be more than we are stops so many of us from achieving exciting things. This need to have ‘more’ of something is everywhere, people may want:
More patience before they have children
More money before they pursue their dream job
More activewear before they go to the gym
As a physiotherapist I've heard every excuse to avoid rehab or activity, (including the one about active wear!) We're all guilty of making those little excuses without realising they hold us back.
The feeling that we don't have quite ENOUGH OF SOMETHING YET all comes down to confidence. It's the little voice in our head saying 'no, you can't do it...not yet.'
Sure, sailing the Pacific Ocean can be dangerous, but there are plenty of tools to help mitigate the risks. After researching and purchasing every safety tool we could need, learning as much as I could and passing our safety inspection, I felt ready. It was a huge leap to take for someone who had only done four sailing lessons, but I learned sometimes you've just got to give it a go. It was a great learning for me who loves every piece of information before I try something!
2. Eating fried, fatty foods is hard on your digestion
This is a no brainer, but I had never felt the truth of this statement until arriving in Fiji. During the passage from NZ, we ate rice, beans, cabbage, vegetables, pasta and freshly caught Skipjack and Yellowfin tuna. Essentially we ate whole, real foods which I thought I did already, but obviously not!
When we arrived into Fiji, the boat was wet through and we were craving a warm burger and chips. We waited a few days, then hit the Waitui marina to satisfy our craving.
The next day, we both felt sluggish and lazy, almost worse than the day we had arrived after very little sleep at sea. I was blown away with the difference in our energy levels.
Our bodies had become so accustomed to eating clean foods, fried fatty food was almost too much to manage.
I'm not saying fried foods are the enemy, but they do have a HUGE impact on energy and wellbeing. The occasional dumpling night or burger and chips is absolutely fine, but notice if you're injecting fried and fatty foods into your diet elsewhere. It could be making you lethargic without you realising. Learn more about how to eat better here.
3. Not sweating the small stuff is key to contentment
I found sailing from NZ to Fiji pretty tough and it wasn't because we were in 4km deep seas, soaked by waves on night watch or five days from the nearest shore. It was because myself and the two others on the boat were exceptionally tired.
Extreme fatigue is the ultimate test. Science has proven after 19 hours without sleep, your mind functions at the same level as having a blood alcohol reading of 0.05, and after ten days at sea with broken, minimal sleep every night, balance, coordination, strength and decision making were all diminished.
So! In this somewhat extreme environment, I learned that not sweating the small stuff made everyday easier, for everyone.
The little things don't matter in the middle of the Pacific, but they also don't matter at home.
Choosing to let small things slide helped us arrive safely and happily in Fiji, and I have learned it will also help me achieve other goals with family and friends at home.
I've learned we all need to ask ourselves more often: "Does that really matter?" before jumping to say our piece.
Sailing from NZ was a tough and wonderful experience, and I’m so thrilled I was able to enjoy some wellness learnings along the way.
What is the biggest thing about wellbeing that you’ve learned through experience?
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A wee problem of huge proportions
Why minor bladder leakage affects young women
If you have minor bladder control issues, haven't had kids and you're the young side of menopause, you're DEFINITELY not alone. So let's end the awkwardness and chat about this super common women's issue that affects women of all ages.
Rushing to make it to the toilet or mini wet patches every so often affect so many women in their 20's, 30's and 40's who haven't had children...but why?
Embarrassment stops too many women from getting help
Last year while practicing physiotherapy in Melbourne, Australia, I saw at least ten young women in their 20's and 30's who experienced sporadic continence issues, and their embarrassment was palpable. These ten women were only a few of the thousands of young women with bladder issues, and sadly, 70% of people with bladder control issues don't seek help.
If you, your sister, your Mum or your bestie has ever experienced bladder control issues, please read this.
There is a solution, you just have to know where to start.
What is minor bladder leakage?
The most common bladder incontinence issues fall into two categories:
Stress incontinence
Urge incontinence
What is stress incontinence?
Stress incontinence means your bladder involuntarily leaks due to physical stress such as coughing, sneezing running and jumping during periods of increased intra-abdominal pressure.
For example; during a cough, the pressure in your trunk area increases, pushing down on your bladder.
If there isn't enough upward support from your pelvic floor, your small amount of urine may leak.
Stress incontinence usually occurs after childbirth or after menopause. But not necessarily, it can come on at any time.
What is urge incontinence?
This bladder control issue is the most common I've seen. If you ever have to run to the bathroom with no prior warning, or you don't quite make it and you get small wet patches on your undies or you ever feel 'desperate to go,' - you have urge incontinence.
The cause of urge incontinence isn't known, but it's an issue relating to the bladder's messages from the brain.
Usually, the bladder can store 350-500mls of urine at a time
When the bladder is full, it sends a message to the brain, which then sends a message back to the bladder to contract and empty
Usually, you can delay going to the bathroom until it's convenient
Urge incontinence often means the bladder tells the brain it needs to empty even when it's not full. It gives the brain 'mixed messages.'
Why does urge incontinence happen?
No reason is currently known. The treatment (when you go to see a pelvic physio) often involves changing associations between emptying your bladder and what you’re doing. Eg. Instead of going straight to the bathroom when you get in the house, you’ll try to do something else first. Then your brain can learn to disassociate that activity with emptying your bladder.
Why does bladder leakage affect young women with no children?
There are a number of reasons, but here I’ll talk about pelvic floor.
It's all about your pelvic floor. Yep, it's a muscle thing.
The pelvic floor is a sling of muscles that spans from your pubic bone, right between your legs and up to your sacrum. Think of it like a hammock of muscles, with different muscles slinging around your three openings.
When activated or 'used' correctly, your pelvic floor should lift, rather than scrunch.
Imagine a tissue lying flat on a table and you pinching the centre into a tent and lifting it upwards.
On ultra sound, it looks like this:
With many young women experiencing bladder control issues, their pelvic floor barely lifts at all, and when it does, they're unable to hold it.
This can also occur if you're unable to fully relax your pelvic floor, which is another common problem; meaning your pelvic floor is inefficient.
Your abdominal contents and your bladder when it empties create a downward force. If the upward life of the pelvic floor is too weak, a little bit of urine can leak out.
What can you do about your bladder control issues?
Firstly, remember you're not alone lady! This issue is so much more common than anyone realises.
Secondly, seek skilled help from a trained, experienced women's health physiotherapist. They need to have specialised in women's health physiotherapy and should have proven experience in the field. A great example are the genius physios at Fitwise, Melbourne.
Unlike myself who specialises in sports and spinal physiotherapy, these skilled physios will be very specific to your bladder issues.
They will ask you to fill out a long questionnaire, then go through your full history.
Then, to understand the strength and endurance of your pelvic floor, they will ask if you consent to an internal exam. It's completely painless and a great way to establish where you're at with your pelvic floor strength.
They will likely also use a real time ultra sound to watch your pelvic floor activation.
Ultimately, they will give you a program to help reduce the degree of urgency and increase the storage ability of your bladder. These programs work, and can make a huge difference to you.
NOTE: Bladder incontinence can also be caused by infection or neurological disorder. A good women's health physiotherapist will encourage you to get tested for these issues if they think you fall into any of these categories.
If you have any questions about bladder control issues - let me know!
Let's stop the secrecy and awkwardness around bladder control issues and start the conversation!
Viking Sun - What it's like as a visiting practitioner on the world's best cruise ship
Earlier in 2018 I was invited to be a visiting practitioner on the Viking Sun Cruise ship for part of its maiden voyage around the world from the USA to Sweden.
Floating Oasis with a Liv Nordic Spa
As soon as I stepped onboard the brand new ship, I was blown away by the huge open lobby, breathtaking staircase and clean Scandinavian design of the ship.
The Explorer's lounge on Viking Sun
Gleaming white floors led the way to the light blue carpet of reception where I checked in, and was promptly walked to the spa reception to meet the incredible spa manager and international team.
Spacious luxury and Scandinavian design
From the flawless Liv Nordic spa reception I wandered passed the huge gym with vast windows facing out to sea and up the wide, open staircase to my floor. Having never set foot on a cruise ship before, I was surprised to see how long the hallways were, they seemed never ending!
Eventually I found my ‘stateroom,’ the name for a hotel room on a cruise ship. I had expected a small, boxy room akin to hotel rooms in Japan, but it was far more spacious. In keeping with the ship's Norwegian roots, everything was beautifully furnished in blonde wood or soft blue, and a stunning Norweigian blanket was folded over the end of the bed.
Health and wellness was easy to find on Viking sun
Healthy food was easy to find on the Viking Sun, which was the perfect addition to the wellness spa, fitness and therapy options offered at the Liv Nordic Spa (including my sessions of course!)
The restaurant on the seventh floor offered a huge range of food; my favourites were the fresh berries and yoghurt, scrambled eggs, mushrooms and gluten free toast. The lunch salad bar upstairs on the seventh floor, and gluten free bolognese from Manfredi’s, the Italian restaurant were my favourites. I was thrilled to see how easy the Viking Sun made access to good, nourishing food for each and every guest. For others with coelic disease like myself, Viking SUn even offers gluten free waffles in Mamsen's cafe.
My Holistic Physiotherapy lectures drew a crowd
Over the next three weeks I lectured about my favourite topics to crowds of at least 30 guests. As most of the guests were at least 60 years young, the topics were focused around the wellness of ageing including:
- Protecting joints as you age
- 5 easy ways to say strong in daily life
- How to eat for health
- 5 stretches you can do to move better
- The one thing you need to know about back pain
I’m so passionate about the topics above, and after seeing the crowds my lectures drew, it turned out the guests of Viking Sun were too!
I taught morning Pilates classes on the pool deck every few days and I was blown away by how motivated the attendees were. Most were women, in their 60’s and 70’s who had never tried Pilates before, but they attended every class during three weeks. They went from complete beginners to strong side plankers in just three weeks!
I was so inspired by the dedication of the guests. They were so interested to learn how they could continue living well as they aged.
From private Pilates classes to holistic Physiotherapy sessions, I worked with so many wonderful people on the Viking Sun. I had an exceptional experience on The Viking Sun with Liv Nordic, it was a visiting practitioner posting with a nautical edge. I'm so grateful to the Liv Nordic team for inviting me to join the Viking Sun as a visiting practitioner.
To learn more about the Holistic Physiotherapy services I can offer your guests, click below.