Tuesday's Change Week 35 - Fresh Air

This week's change is FRESH AIR! This might seem like the simplest of ideas and it's one everyone knows is good for them. But how many of us actually get to do it?

Between the commute, the office, dinner, TV, exercise and bed how much time do we actually spend outdoors? Whether you live in the most populated city or in the middle of the country you should always aim to spend at least 30 minutes a day outside in fresh air. Ideally surrounded by nature. A park or the beach or even in your garden.

I know the weather might play a factor in how long you spend outdoors but once you have a good coat and a good pair of shoes no weather should stop you. It's so invigorating and refreshing to be outside and breathing fresh, clean air.

Here are some benefits of fresh air:

• Fresh air is good for digestion.
• Improves your blood pressure and heart rate.
• It makes you happier.
• Strengthens your immune system.
• Fresh air cleans your lungs.
• You will have more energy and sharper mind.
• Improves your sleep quality.

You must remember that feeling as a kid when you spent all day playing outside. You came in, ate your dinner and had the best, most satisfied sleep. Refreshed and ready to do it all again tomorrow! Wouldn't you love to have that feeling again?

Here are some tips to spend more time outside, no matter the weather, no matter your location.

- Go for a walk. It really is that simple. Do you really need to watch that re run of the Kardashians? Seriously will that improve your life?

- Park further away from the entrance. Whether it's in work, the supermarket or a friend's house, park as far away as you can and enjoy a leisurely stroll to the door.

- Eat outdoors. When weather permits, eat outdoors. You don't have to have lots of room or fancy garden furniture. Just a mat/blanket, some cushions and tasty, healthy food. 

- Exercise outside. Be it a run, a cycle or even some body-weight exercises in your garden. It will leave you feeling exhilarated! There are lots of local boot camps running that are based outside and even some outdoor yoga classes. For those in Cork check out Himalaya Yoga Valley's Yoga in the Park.

- Take meaningful breaths. It sounds silly but how many times a day do you actually stop, take a deep inhale and exhale where you are consciously aware of your breath? So even if you can only spend a short amount of time outdoors make it your priority to really focus on the quality of your breath. Maximize the time you do have, get that fresh air deep into your lungs.

- Play with the kids outdoors. Take them to the park, the swings and slides, the river or lake. Play with them in the back garden or a green. I remember countless hours playing with a dish of water and some different size containers as a kid. You don't need to spend a fortune to entertain them. Not only is it good for you and them I bet they sleep better that night too!

- Go for a Picnic. If the weather permits then plan a picnic. What a lovely way for the whole family to relax and eat some lovely food. Check out this lovely picnic with friends I had last year. (Shout out to my friend Peter who makes THE best Cosmos!)

- Go to the sea. If you are fortunate enough to live near the ocean try and get there as many times as you can. The salt air is so good for banishing any negative energy and blowing away the cobwebs. Take a dip if you are feeling brave enough. Cold water never hurt anyone. Hey we even went for a swim in Dingle Bay on the 29th December on the morning of our wedding! 

It really is that simple this week guys. Summer is not over yet! So get out there and throw your head back, open your lungs and get some lovely fresh air into you!

How to deal with muscle soreness and pain!

So week 3 of Tuesday's Change, Exercise! 20 minutes a day, 5 times a week.

How are you all getting on? Let me know if you are struggling, feeling fantastic, or hating me right now!

I imagine your muscles are really aching now, especially if you have gone from zero to hero with your exercise. Typically the 2nd day is worse and this is due to the dreaded 2 Day DOMS or Delayed Onset Muscle Soreness.

But don't be discouraged. This is natural. And means you are working hard, Reward yourself with a pat on the back...unless you are really stiff from the gym and can't reach!

I've put together a list of things to help you deal with the muscle pain.

Budget:

1) Have a bath. Even better have a bath with some Epsom Salts. These can be bought so cheaply from most chemists and contain Magnesium Sulphates which soak into your muscles via your skin, relaxing them and easing the pain.

2) Stretch. Whichever muscle is the most sore, slowly stretch that muscle, holing for at least 2-3 minutes, deepening as time goes on. Make sure you are warm doing this!

3) Give yourself a massage! Obviously we would all love to have a personal masseur but failing that you can help yourself. If it's your quads are sore (front of the thigh) take the heel of your hand and applying pressure sweep from the top of the thigh near the hip down to the knee. Try and all parts of the thigh. The bit that hurts the most, spend most time there. Remember to always rub in the direction of the muscle ensuring you are lengthening it.

4) Go to a yoga class. Not only can this be your daily exercise it will also help relieve muscle soreness and help you de-stress. If you are fortunate to be based in Cork I can't not recommend Himalaya Yoga Valley Cork enough. You can book on line and trust me you will NOT regret going! They have classes for all levels, times and budgets!

5) Hit the Steam Room or Sauna. Anything that warms the muscles. If you are brave enough do some stretches in the heat!

6) Always warm up before exercise and do static stretching after exercise. Hold for at least a minute. Use a stop watch or your phone!

7) Use a foam roller. I got mine here and I'm not going to lie, the pink colour won me over! If you're not sure how to use it ask your friendly trainer in the gym (they are usually only dying to help you, don't be shy or embarrassed!) or have a look on YouTube there are some great tutorial videos.


Budget Blown (but worth it):

1) Go for a full body sports massage or deep tissue massage

2) Hire a persona Masseur

3) Buy a massage chair!



I hope those top tips help you all! If you have any specific worries or pains let me know. If I can't help I'll send you to someone who can!

Keep moving Jeanies. Work those muscles!

Yoga is for everyone!

As some of you know I just completed my 200 Hr Yoga Teacher Training in India. It was an amazing experience, one I am still struggling to articulate, and you will hear more from me on this soon.

But I just wanted to highlight to people that yoga really is for everyone. On the course we had 33 students from 21 countries around the world. People were aged from 21 to 60+ and a mix of both male and female. People left their day jobs, successful careers, children, grandchildren, spouses and family behind to dedicate the time to train to be a yoga teachers. Some truly remarkable sarcrafices were made and I think everyone agreed it was worth it.

There were students who had practised yoga for 25+ years and also people who had only ever taken 4 classes in their life. 

People came from:

America

England

Scotland

Ireland

Norway

Sweden

Faroe Islands

Denmark

Germany

Austria

Spain

Czech Republic

Lithuania

Australia

Argentina

Canada

Poland

Palestine

Italy

China

Dubai

France

So for people who think yoga is only for slim, flexible, strong and young people...think again. Anyone can do it, There is a posture and variation for everyone. And also, have a think to yourself, if all the typical yogi pictures you see are these lean, strong, flexible people who seem to defy their age...how do you think they got like that? Through Yoga of course!

 If you have always been interested in trying it out now is your chance. Check out you local school and try an introductory class, Do some research and see what style suits you. Do you want relaxation, slow and gently movements or fast and dynamic with some restorative aspects included? Speak to the teachers, explain what your needs are and they would be sure to recommend the right class for you.

Big News...A life changer!

Myself and Sunali. She ran straight into my arms when I went into her home. She was singing with me, hugging me and touching my face, it wasn't until after we left the carer told me she's blind!

So on Sunday I am travelling to India for 6 weeks with The Hope Foundation. I was there in 2012 also and I have been planning to go back ever since. They work with the street and slum children of Kolkata (formerly Calcutta) and I can not wait to go back and see all the wonderful progress all the children have made!

My beautiful friend Helen, owner of Lahinch Yoga studio ,giving her loving energy to a boy with Downs Syndrome.

Imagine just €5 can care for one child for one week in the HOPE homes! Otherwise they face an imaginable life of abuse and crime on the streets. HOPE give them a wonderful life filled with love and care. They make sure they have the highest standard of education and support. They have a warm, safe place to sleep, food in their bellys, a chance to go to school, a mother's love, clean clothes, a chance to learn music, sing, dance, do art, be creative and explore their talents. It is truly wonderful.

The group I am travelling with will be doing yoga every day to ground and balance ourselves, we will then visit all the children in HOPEs various projects including their Hospital and Training centres. We will then do yoga with some of the children also. They respond so well to yoga and thoroughly enjoy the practice. If you would be interested in participating in this trip next year, or a similar one (trecking, drama, painting etc) check out more details here: Yoga for HOPE

One of my favourite parts of the trip is a pamper day for the 'House Mothers' that we organise. Basically there are women in each of the homes who 24/7 care for the children as if they were their own. They give them basic care as well as love, support, counselling and discipline. They are truly amazing. To thank them for all their work we give them a 'spa day' where we pamper them by doing holistic therapies, facials, nails, hair and make up. To them this is such a luxury as to put it in perspective one month's wages in India would buy you a bottle of perfume!

If you want to  sponsor me you can at my link here: http://www.sponsor.ie/jean-lauder/event/yoga-for-hope/ and I will ensure every cent goes directly to the children (I am covering all my own travel costs personally).

After working in Kolkata with HOPE I will travel down to Goa where I am about to embark on a 'career change' of sorts! More a lifestyle change I hope! I am completing my Yoga Teacher Training with Himalaya Yoga Valley and will spend over a month doing intense training every day. Here I will practise and study the physical postures, meditation, classroom management, history and spirituality of yoga and I am so excited! More information on the course here.

So yes I have left my full time, permanent job with health care and pension (my father is still worried!) and I am about to embark out a complete change of profession. Yes it's scary and yes I have no idea how the next few years will pan out but a phrase I once read keeps coming into my head.

'If your dreams don't scare you, they aren't big enough'

This is something I've wanted to do for years and so I finally took the plunge. A wise woman once said to me 'You must believe in your cause' and this is a cause I truly, wholeheartedly believe in. It's going to be a long, tough road but one I am excited to travel. I can not wait to wake up each morning knowing that my job/career/profession, whatever you want to call it, is something I am passionate about, something that genuinely helps people live a better life.

So keep tuned into the blog where I will be posting lots of updates and pictures from the two experiences, Volunteering and Yoga Teacher Training. Both Kolkata and Goa are truly magnificent places I've have visited previously and can not wait to see again.

Is this a mid life crsis in my late 20s? Perhaps. As my group of school friends head off to Vegas to celebrate our collective 30th birthdays I'll be meditating on a beach in Goa and exercising for 6 hours a day! But I wouldn't change it for the world!

As I always say to people 'I was born in Cork but my soul was born in India.'

6 whole weeks to Eat Clean, Train Dirty and Live Easy?! Bliss

Give it a rest!

Calling all hairdressers, runners, teachers, retail workers, parents, doctors and nurses and anyone who stands for long periods of the day.

This position will hep you relieve your tired muscles, prevent varicose veins and even better get your hormones rebalanced. Some experts say this posture done correctly for 20 minutes is as good as a few hours sleep! Now we all could do with more of that!

Get Your Legs Up The Wall

This posture:

 - Calms the mind

 - Takes pressure off the venous return - that’s fancy speak for it helps varicose veins

 - The heart has to pump stronger to get the blood back up the legs so you’re sort of exercising while you’re resting…very cool!

 -  Adrenals have the chance to rest and recalibrate so that they can communicate with your thyroid gland better. This will aid weight loss, lead to more balanced moods and overall feeling better.

Here’s what to do:

Set the stage: Make sure that you’re in a quiet place and you’ve got at least 10 minutes. You’re going to want to be able to close your eyes and deeply relax. Legs Up the Wall doesn’t have the same effect if you’re chatting away on the phone or flipping through messages.

Step 1: Lay on your back with your hips about 6 to 12 inches away from the wall. Tip: Bend your knees and put your feet on the wall. If your thighs are at a right angle to your back, then your hips will be the perfect distance from the wall.

Step 2: Straighten your legs up the wall, so that your heels are making contact. Keep your knees straight and your legs relaxed.

Step 3: Place a pillow under your head. You should feel really comfy here.

Step 4: Close your eyes and breathe. Place one hand on your belly and one hand on your heart.

Step 5: Bring your awareness to your breath. Inhale for a count of 2 and exhale for a count of 4.

Step 6: “Hang out” here with your eyes closed for 10-20 minutes. Breathe in the adrenal love.

I got these tips here at an amazing site Yoganonymous which is filled with excellent yoga related tips. 

This might take some practise getting into and if you have tight hamstrings you may want to try a supported version by placing a bolster or cushion under your hips like below:

But the benefits are amazing. It's a great one to do just before you go to bed. You could even try listening to some guided meditation like I suggested here in my previous post about how to get better and more sleep.

Rest well my Jeanies!