Read here to find out more on how to "Protect those Wrists" by. Fit Sugar

My response ranges form anywhere to carpel tunnel syndrome, RSI or repetitive strain injury, shoulder instability, and hyper mobility. Not because I do not know, but more along the lines of, everyones imbalances or exercise history is different. They may have had a pre existing condition, or have simply never placed demand upon their wrists like this before. Quite common complaints for those new to yoga. All or each of these have the potential to cause discomfort when spending time in high planks, down ward dogs or even something as light and as basic as 4 point position (on hands and knees with neutral spine).

For a more indepth understanding of the anatomy, please read below. Source: http://www.yogatuneup.com/blog/2011/01/28/strengthen-weak-wrists/

How to Alleviate Sore or Weak Wrists?

1. Always listen to your body. If you are in a posture and you feel that it is too much, it is better to come out of the posture and take the strain off the wrist.

2. Wrist Mobility Exercises. Perfrom wrist circles or other stretches that help release tension from the flexors and extensors in the forearm.

3. Think about posture. While your wrists are the most unlikely part of the body to think about when you think of posture, believe it or not. Our whole body is interconnected...An imbalance or weakness in one area will appear as pain in another. In the case of the wrists, It all starts in the shoulders or more specifically the muscles of scapula. If you have poor neural conditioning here, you will be unable to stabilise the shoulders when performing prone (face down) type movements such as high plank, side plank and down dog which means that all of the weight will sink into the wrists. The ability to protract, retract and maintain neutral with joint integrity (no locking or slouching) will massively alleviate wrist pain (and of course core strength).

4. Core Strength. Always a given!

5. Time and Patience. Over time and with practice the wrists mobilise and strengthen.

Please take time to have a look at the mobility exercises for wrists here.

Come and join a Yoga Fit Sydney class here.

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The thought that rattled through my brain on my journey home today, is how much we as members of a city defined by occupation, location and other demographics, place much importance on 'what' some thing is or isn't.

In my last post, 'best of both worlds' I wrote about how I like many, many, many things and often times find it hard to find something that I dislike (except of course, shell fish and pickled cucumbers), because when you live with compassion, empathy and an open mind it is easy to see the beauty or the purpose in many many things and realise that each person is entitled to like what they like and do what they do. Having said that...I have also found that allot of inspiration and creativity can and often does come from that.

So rather than being passive aggressive, I will just state here that my point explicitly is this. Yoga Fit is random, I would even go as far to say that it is a little bit 'bastardised'. Oh yes, I swore and I teach Yoga. But OMG, I have fun doing it, teaching that is. I like playing and taking different stuff and creating a friendly space that focuses on what people need. I keep classes small and I aim to strengthen and balance my participants in all aspects. We take the time to breathe and focus the mind and of course explore our bodies potential while overcoming limitations.

So what category of Yoga does yoga fit come under? All of them and none of them.

Dare to be different folks, dare to be different.

Liz x

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While that was a bit of a ramble in order to state the simple point "variety is the spice of life, get it into you".  I will go further to explain that what I mean by this, is that...gone are the days when we had to go to the gym to do one thing or the other, 45 mins cardio + 30 mins weights. Who has time for this anyway? I do understand that sometimes it is nice to sit there in between sets and zone out, but being on a treadmill at all (shoot me). Anways my point is, at 305 Kent St we have a nice blend of martial arts (muay thai and mma conditioning) as well as metabolic conditioning classes that are of course dynamic, creative, random and fun.

Bastardised Yoga?

hmmm maybe! Yogis may slash will shoot me for saying or even calling this yoga. But I state it here and now, there is no disrespect to the essence and practice of yoga. Yoga Fit classes are simply a way for people to reap all the physical benefits that yoga offers as well as improving strength and conditioning specific to other disciplines they may also be involved in.

So in having explained some of my head space in reagrds to this, I am sure that there are many people before me and sure as hell after me that would well agree, that mixing things up and fusing it all together is all part of the creative process!.. (check out this article on Emotional Intelligence while your here)! is it not?

Check out Fitness Yoga Sydney

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It's great that you found us...A Sydney based mixed martial arts gym called "Ultimate Fitness Centre" located in the heart of the Sydney CBD.

We wanted to introduce a program or class that enables all levels of fitness and training modalities to stretch and become more flexible in a casual relaxed environment.

What is Yoga Fit?

Yoga Fit Sydney is an awesome way to get flexible, strong and active. Combining various aspects of yoga, pilates and flow style movements we have created a class that is specific to fighters and other high intesity sports and disciplines.

Typical class format is 30-45 minutes long and incorporates aspects of Yoga, Core Training, Strength Training and other proprioceptive movements that improves, ones focus, balance, coordination and general well-being.

Benefits of Yoga Fit...

In asking participants what they feel the benefit of attending such a class is, we have created a list of outcomes and results that not only us as practitioners know and see but also by those that have attended classes and can feel both the physical and mental aspects of such movement.

Top 5 Benefits of Yoga Fit

1. Consolidation of Strength

2. Improved Body Awareness

3. Engaging and Interactive

4. Perfect Compliment to ALL types of training

5. Concentration Focus and Clarity

Consolidation of Strength

Overtime and with consistency, you will feel that using your own bodyweight is the consolidation of strength. Meaning that when you are performing other movements you will feel the exchange or transfer of energy into power or strength is more efficient.

Improved Body Awareness

Using your own bodyweight to challenge balance, coordination and stability only results in better spatial awareness and proprioception (the bodys ability to know where it is in time and space). Why is this important? Physiologically this is important as when we get older we typically have to work harder in order to maintain the sense of balance and awareness we had in our youth.

Engaging and Interactive

A class like Yoga Fit is most certainly the most engaging and interactive way to stretch, roll around and play.

Perfect Compliment to ALL types of training

Most of us could always do with more stretch and flexibility no matter what our game. Especially in this day and age when sitting for prolonged periods or stress due to the hectic fast paced city in which we live.

Concentration Focus and Clarity

Sharpening our minds ability to focus and concentrate not only on stillness but on the specific movements, muscle groups and breath is a great way to find clarity. From this place of clarity we are better aligned with the way we feel, the energy we have and the energy we project.

YOGA FIT SCHEDULE UFC www.ufccbd.com

YOGA FIT SCHEDULE FUSED TO MOVE www.fusedtomove.com

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What Holds us Back?

• Lack of Time
• Financial Constraints
• No Annual Leave
• Kids
• Too Tired
• No Motivation

Lets face it, we could all do with a little more down time, time to ourselves or even a well deserved holiday. But sometimes, time slips away so fast and before we know it...we are grumpy, irritated easily, reaching for the bottle of cabernet and 85% lindt for instant relief to then only feel bad for what we have done. Your cycle may not quite be like this, it could be worse or it could be a more positive release, yoga, gym, guilt free wine and cheese platters...

The point is...

At one time or another we all know what it feels like to be frustrated with life at times and the direction we seem to be going...or to simply want an activity to do that benefits us, physically and mentally to refrain from the mundane.

Womens Wellness Sydney!

The perk of being a women wanting and needing wellness in Sydney is that you can be involved or take part in so many things; Yoga Classes and Workshops, Meditation Groups and Almost any community event in a specific area.

All of these communities have been created to bring together like minded individuals for the same the same reason, to share their experiences and share stories or to simply just enjoy the benefits of moving, eating healthy and keeping you grounded and motivated.

While these may be things you already know and do, how about if we were to make long lasting impressionable change on our own lives that required a minimum of 4 hours per month and very little planning or financial resources where all you need being the desire to make change?

How can Womens Weekend Retreat Sydney Help?

If your thinking, how the hell can 4 hours a month change my life?? then you are already approaching the concept with the wrong mindset. Weather we know it consciously or not, we have a built in mechanism in our brain that requires us to stop, reset, rest and rejuvenate. So while you may be the most balanced person in the world with a good grip on your life, your family and your work sometimes you really do not realize the benefits of taking time out until you do so…and besides what harm could hanging out with new people bring…and in my mind, the cup is never full and you might just learn a thing or two that you can apply to your already balanced lifestyle and enhance the benefits.

Womens wellness in Sydney is on the rise, purely due to the increase of pressure placed on living a high quality of life. Services such as urban retreats, yoga centres and other luxury services are a huge part of the Sydney standard of living. While this is not a judgement but a mere observation it can be said that while Sydney is one of the most amazing cities in the world it is also very expensive and requires a certain level of energy to live their comfortably.

The idea of womens weekend retreat Sydney is to offer women a sanctuary by which they can learn techniques to reduce stress and maintain a happy and balanced mindset when confronting day to day pressures.

Find out more about women’s weekend retreat Sydney and be kind enough to share the love with important women in your life.

Enquire For More Info here:

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Womens Retreat Sydney

Held from 8am-12pm on last Saturday of Each Month in Sydneys West and Inner West (by donation)

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Why for Women Only?

As Women we all know that we can at times become emotional, stressed out, and at a particular time of the month get irritated at the ‘small’ things, have cravings, over eat, need time away from partners and children and other domestic chores and just don’t quite get around to do something that gives back to yourself.

While the idea of a holiday every month would be nice, we know that this is not realistic.

(Take a moment to think about it!)…

So how do you create time out for yourself?

Do you feel that this is enough? Or do you often crave for more time?

Womens Retreat Sydney

Though I am not a mother, I am a women…I was on a roller coaster of emotions sometimes feeling totally incapable of rationalizing anything. While we will always have our moments, it is nicer to have these moments less. If we equip ourselves with the right attitude and tools for dealing with any sort of difficult or stressful situation, with practice and overtime you will know how to find your own peace. Inner peace and peace of mind!

How Awesome is that?...

While I could ramble on forever in order to promote this retreat, it is not my intention to sell something to you. I simply want to share with you my knowledge and life passion. Some would call it work, but I call it life.

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What Happens at the Retreat Roughly?

Each retreat will offer something unique and different.

8am we meet at the designated location and we go straight into a silent or guided meditation. (20 minutes or so).

8.30ish we move into some gentle yoga (suitable for beginners).

9.30 – 10am we discuss a topic of the month or create a space where you can ask questions, share stories or I can coach the group about nutrition, exercise, wellness etc.

11.30ish we share food and talk – like women love to do

What to Bring:

Yoga Mat, Water Bottle and Towel

Blanket for something to sit on (but yoga mats can also work)

One Dish: Share your creativity with us and bring something you made from your own kitchen.

The conditions of this dish are;

fresh (non-packaged) foods only.

No Meat, No Dairy (Eggs are fine), No Sugar or Artificial Sweetners…No Crap basically.

Why By Donation?:

By donation is no obligation expression of gratitude. By donation for does not mean if you cannot donate you do not come, its better that you come along and take what you can from this retreat and in time you can pay it forward by doing some for free for someone else at a later date. It does not have to be or the retreat…it can be the guy behind you at the toll booth...if you know what I mean?

But the truth behind why I wanted to do this retreat, is pretty simple. I love to talk, I love to share, I love to make people feel good and I love to meditate and do yoga. With these ingredients, the recipe became this! Womens Retreat Sydney. Sign Up Now

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First and foremost, you should learn how to say "no sugar" when ordering, coffee, foods and shakes in Thailand. In Thai you say "mai sai namtan". This is vital, because Thai's love to add sugar and other additives when making food. It seems that WORLD is crazy about Thai food because it tastes so good. The reason being folks...is sugar! Sugar Sux Thailand!!

While the Philippines is bombarded with fast foods chains, it should be pointed out that the majority of food in Thailand is made by local or independent family owned restaurants. But...the problem now actually lies in theirs and our interpretation of what tastes good. This is where the sugar and additive war takes place with the food.

The biggest difference in this Sugar Sucking trend is that; fast food chains have a standard recipe of disaster in each and every meal that comes over the counter, We cannot control or modify what is going in to the meal, where as independently owned restaurants (more prevalent in Thailand) is that Thai food can vary and be made to order with some minimal Thai vocabulary rolling off the tounge. We can empower ourselves to make specific requests such as; no sugar, no soy, no fish sauce or the big one in Thailand, no MSG etc.

So the key note then as the savvy health aware traveler is to get up to speed with simple Thai phrases especially when it comes to ordering food and catering for your eating requirements.

Mai Sai Nom - No Mil

Mai Namtang - No Sugar

Mai Sai phong churot - No MSG

Mai Sam Nam Pla - No Fish Sauce

The other thing I would like to point out about Thai food, is not only that Sugar Sux and is in everything amongst other shitty additives, is that they also like to fry. So now a part of the disaster lies for instance in things like Roti or Thai pancakes, even stir fries and curries. So now, not only is it rich in sugar it is now fried sugar, over cooked and dead of life and vitality as opposed to the available abundance of fresh foods ready to eat! Friggen hell!...Sugar Sux Thailand

While it is a part of the experience to indulge in some of these so called 'pleasure' foods; it is no joy for those interested in a Paleo or Raw Food lifestyle.

An observation - Sugar Sux Thailand: You will also notice all over Thailand that Thai's are no longer looking as glowingly healthy or as thin as they used to be... eating a more westernised diet. If you go to cities like Bangkok or Chiang Mai, you will see the western influence slowing weaving its way into the culture, offering cakes and pastries set at the coffee counter to be served with the grande frappe!

So the caution fellow travelers and healthy people; simply beware and pay attention. If you already read this blog you will be consciously aware already that Sugar Sux!

Read More:

Sugar Sux

Sugar Sux #1: Asia

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It almost seems as if sugar is the economic benchmark for the development of 3rd world countries. The more a country is able to eat out the richer or more developed that country is considered. Regardless of GDP or other financial indicators Sugar consumption could also be used to measure the development of a country as well as the depletion of the peoples health.

This is where things become complicated, controversial and quite frustrating....here is how it goes...

While a nation gets richer, the peoples socio-economic status often does not align with this rise...food chains are created in urban outskirts that entice people to consume shit food because it is affordable. International companies such as McDonalds, KFC and Pizza Hut saturate the international market and make food using average quality ingredients "loaded with sugar" in order to make their foods taste better and of course more affordable for a developing economy.

It is hard to say that this is only the case for developing countries, but if we look at the long term results of fast food chains world wide, we already know the result for such countries as the USA, UK and Australia...yep!...OBESITY. If you revisit the food supply and growth of Asia over the past 100 years or so you would see a rapid rise in fast food and the peoples waist line. We should know this to.

But it is so sad to see this when you are here, there are people that are totally fat, almost obese, poor skin quality, messed up teeth and more than likely bad breath.

Here in the Philippines, the people are falsely educated about the nutritional benefits of food. For instance, yesterday I saw a cheese whiz commercial marketing that it is full of calcium? Really!? What after one has consumed the 40g of sugar, sodium and hydrogenated fat. I want to swear right now and express my disgust, but the people are brainwashed to believe that this is good for their children. Fast foods chains are used as part of a treat and reward system. If you behave, we get chicken nuggets! Is that not F^CK#D up! Personally, I would not eat a chicken nugget if I had the worst hang over in the world and let alone feed it to a growing child. In fact, one of my friends back in Sydney her children do not even know what McDonalds is.To me that's brilliant parenting.

While I understand that it may be a cheaper option for low income families in 3rd world countries, what I do not understand and totally disrespect is the lack of education and awareness and fact that Sugar is in everything. Sugar Sux! 

I really like to think that I look at things with an open mind and try to understand all aspects of the equation or in this case the dilemma. BUT!...if you have ever been unfortunate enough to ride the Sugar Sux roller coaster you will know that it does nothing for your waste line or the maintenance of optimal health. People like me will keep writing blogs and bitching about it, but when will and do things ever change. We have access to the information but are we too addicted already?

I have much to say about what I have seen and experienced here in the Philippines by just observing my family, I also noticed how hard it became to express my concern amongst the adult population. Unfortunately it is too late! Everything is so strongly weaved into this Americanized culture that the long term effects require no crystal ball.

While a staple of diet of rice and "ullam" (food on top of rice) used to be the national standard it is all the added extras that eventually destroys a culture and the health of the people in it.

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Sugar Sux is already a series in my mind that I will pursue and rant about often. I am writing this now as I am in the Philippines and you would not believe what I am seeing here and mildy taking part in my self, hence the aggressive mood! The source of my inspiration...erratic blood sugar levels.

I could, should and am confessing that I am on a little bit of a sugar roller coaster as I am writing this. While I can say it is no fault of my own, I won't say that because lets face it...we are responsible for what passes OUR lips, what we chew and swallow! Sugar really is a bit of an asshole as it tastes so good on the way in, but simply wreaks havoc on the way through.

To what extent is dependent on how much we consume! In others words it is a self fulfilling prophecy, the more we consume, the more we want!

But I should also discriminate or perhaps distinguish that not all sugar is created equal. Not all sweetness is Evil! Where we fall victim and become slave to this white poison is when we unconsciously make choices out of ignorance. Pervasive evidence and research exists and clearly shows the negative impact on global health. Like world peace, change comes from the individual!

Sugar Sux Facebook Community

Read Next...

Sugar Sux #1 in Asia

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Bikram Yoga Manila...I am here in Manila and I thought while I was here I would go and try different studios and different styles. Bikram Yoga seems to be quite popular here in Manila with a few studios scattered over the metro area. There is actually one just around the corner from where I am staying so this is the most convenient option for me while I am here.

It was about 10 years ago in Crows Nest Sydney when I tried my first Bikram class. I signed up for 3 months and went hard core for a little bit and as it become more popular and expensive I stopped going. Also, I was not entirely convinced of the benefits. Since then I have practiced many styles of Yoga and really developed my own practice and only now I can now see where Bikram yoga sits in the grand scheme of yoga styles.

Is Bikram Yoga for Beginners?

I would say to a questionable degree 'yes', but by no means is it a complete practice. AT ALL! It is suitable for beginners in that you learn some basic postures. But it would be really difficult to advance further beyond the posture sequence unless you practice other styles. I don't think you could say that "I do yoga" because you do Bikram. For me, I feel that I got something from it, because I practice other styles.

What Bikram Yoga is not?

A complete Yoga Practice - No Downward Dog!

Fitness - Is a about a well rounded approach to moving the body, proprioception, balance and coordination.

Spiritual - Perhaps this is subjective and dependent on the teacher, but it seems like more of a repetitive use of verbs and and adjectives with an increased tone of voice. Bad metaphors and analogies to inspire pushing hard. Yoga to me is about the union of the mind, body and spirit. So finding that place of ease and effort in ones mind and body.

What Bikram Yoga is?

Hot and Sweaty - Great detoxification for the skin and compression of internal organs

Patience and Discipline - Same sequence each and every class. It could just be me, but over time wouldn't this get boring! But on the same note, this is also why I would assume people go. Once they become familiar with the practice, they are able to really focus on perfecting that posture.

Bikram Yoga Manila Studios

Bikram Yoga Manila - Makati & Quezon City

Bikram Yoga Alabang - Muntinlupa City Metro Manila

Bikram Yoga Eastwood - Eastwood City, Libis(This is the studio I have been Visiting)

Bikram Yoga Greenhills - San Juan Metro Manila

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