Archives by: Janine Coetsee

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How to breathe efficiently while running

By adopting a more efficient breathing pattern you can: 1) prevent injury, and 2) increase your oxygen capacity which decreases your times. How Can Proper Breathing Prevent Injury? If you are one of those runners who always finds themselves injured—especially on the same side of the body— it could be because of your breathing pattern. The impact on your body is two to three times your body weight while running. When you inhale you cause your diaphragm to contract (your diaphragm is a muscle ... Read more

Pilates or Yoga, which practise is best for you?

The differences Origin Pilates originated in Germany during the Second World War. Joseph Pilates created a form of strengthening exercises to rehabilitate bedridden soldiers. The origins of Yoga have been speculated to date back to around the sixth and fifth century BC in ancient India. Yoga gurus later introduced to practice to the west and in the 1980’s yoga became a popular form of exercise across the Western world. The Class Pilates is more structured and likely to be very similar at any studio. Yoga ... Read more

Posture and Pillow choices

Most people don’t think too much about their choice of pillow unless they sleep badly or suffer from pain (usually neck or back pain), but the right pillow can make a big impact on your quality of sleep, your health and your well being. A pillow is designed to fill the gap between your head, neck and the mattress to maintain the spine in natural alignment and a good pillow should dynamically assume that shape during position changes as you sleep. If ... Read more

Emotional Eating

Emotional eating is a term used to described a stress-induced response when one eat food to manage emotions. When eating high glycemic carbohydrates like candy, bread, sweets treats and chips feel good neurotransmitters like serotonin are released. Serotonin is usually depleted when under pressure or severe stress. These high energy foods might improve your mood for a short period of time but will lead in the long haul to weight gain, obesity and risk for diabetes. To achieve successful weight management it is ... Read more

Training intensity for weight loss

Will I burn a greater percentage of fat if I exercise longer at a lower exercise intensity? This is the question a lot of clients are asking their personal trainers every day. People all over the world have been walking and walking for hours at low exercise intensities, because they believed that that is the way to train if you want to lose weight. So you’ve heard about the “fat burning zone”. In other words, if you want to lose weight, you need to exercise ... Read more

Diabetes and food choices

Diabetes is a disease that can be inheritable, but can also develop because of insulin resistance (common in obesity and pregnancy) or illness, like pancreatic cancer. Insulin is needed to take glucose into the cells where it is used as energy. Regardless of how diabetes is caused, the principal problem in diabetes stays the same, i.e. glucose does not get into the cells, because insulin is absent or the body is resistant to the insulin. People with diabetes should keep their blood glucose levels around ... Read more

Beat the belly bump

Beat the belly bump Ever wondered why you can’t beat the baby belly bump - even after your children have already left home? You’ve tried every possible sit up and crunch, but you still have that extra little bump which rolls over your bikini bottom. Well, I might have the solution you’re looking for: TA Activation!!!           TA stands for Transversus Abdominis. This muscle runs across your abdomen from the one end to the other. It is responsible for compressing the abdominal contents. This muscle ... Read more

Baby let’s move!

Exercise and Pregnancy Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. It can also improve your posture and decrease some common discomforts like backaches and fatigue. If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Don't try to exercise at your former level; instead, do what's most comfortable for you now. If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your health care ... Read more

New Year, New You

So it is the new year, and we all know what that means.... New Year’s resolutions have been set, and as it is past the middle of the second month, they are starting to waiver. Just keep in mind that progress is progress, whether you have improved by an inch or a mile, you have still improved. You have still become better than you were yesterday. Don’t give up! Here are a couple of things to keep in mind to keep you going. So ... Read more

Overtraining, to train or not to train

Highly motivated athletes can easily overtrain. Overtraining is a process of placing to much strain on your body and also demanding too much  over a period of time. If your training time is more than 5 hours a week and your training is becoming a borderline addiction even at the expense of possibly doing more harm than good, it would probably time to reassess your goals. The ideal position would be, if you have the assistance of an experienced personal trainer that would ... Read more
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