How can I boost my immunity in winter naturally?

Chek Holistic Coach making Bone Broth

With the turning of the season, we feel the nights becoming cooler and calling us to stay indoors and the frosty mornings that make our warm beds seem impossible to leave. 

We are not yet in winter but our home in Cedar Creek seems to be on its own seasonal calendar when it comes to temperatures and weather. 

As a Personal Trainer, I’ve become conscious of the timing of sunrise and sunset as my early morning training sessions and group Fitness classes are in the midst of both. 

The transition to these cooler months can be an invitation to prepare our bodies for the journey inward and an opportunity to proactively build our immunity so we can keep up with our schedules and have the energy to do what we love. 

One of my favourite immune boosters is homemade Bone Broth.

Why is Bone Broth a great immune booster?

It can be a meal on its own, a 3 pm pick-me-up snack at work or added to any meal to enhance nourishment.. this last one can be very useful when you have picky eaters in the house.

Bone broth contains several nutrients that can support the immune system and helps keep the body healthy.

It is rich in amino acids and gelatine which are crucial for maintaining the integrity and function of the gut lining. By consuming bone broth, you can support the health of your gut, boost your immune system and prevent the growth of harmful bacteria

Bone broth is a great source of minerals such as zinc, magnesium, and selenium, which are also essential for immune function.

Additionally, its collagen and amino acid content can help to repair and rebuild tissues, reduce inflammation, and support joint function.

The Bone Broth Recipe we use for our family is below. We try to source as many greens from our garden and top up from Four Season’s Organic product range. We source our organic Chicken frames from local Butchers. When purchasing try to make sure they are from pastured and free-roaming chickens that eat a variety of food.


Vegetable ingredients for bone broth. Onion, Carrot, Kale, Celery

Bone Broth Recipe


Ingredients:

1x organic full chicken frame

2x carrots roughly chopped

3x stems of celery

1/2 onion

2-3x garlic cloves depending on size

1x piece of fresh ginger

1x piece of fresh turmeric

2 tbsp Himalayan coarse salt 

1 tbsp chilli flakes

Several Bay Leaves

1/2 teaspoon of peppercorns

A full pot of water

Any other greens you have- parsley, coriander kale, etc (not lettuce)

Spices for Broth; Salt, bay leaves, peppercorns, chilli
Meat for Broth and Kale

Process:

  1. Cut all ingredients and add to slower cooker or pot.
  2. Slow cook for 24- 48 hours depending on what you are using. Slow cooking allows all the nutrients to be maintained.
  3. Then strain and keep in the fridge.
  4. Heat on stove prior to serving in mug as a drink or add to any meal whilst cooking in place of stock.
  5. Use within 2 weeks.

I hope you enjoy this tasty super food and all its healing and nourishing benefits.

If you would like to learn about more nurturing meals and habits that you can incorporate into you life reach out for a complimentary fitness assessment here !

It takes a village to raise a healthy family – The Zulu proverb “Ubuntu” and your fitness and well-being

Ubuntu children from african tribe creating a circle with their legs

Ubuntu – I am because we are is a Zulu proverb that means “I am because we are… I am a person through other people. My humanity is tied to yours.”In essence, it is the perfect word to describe the importance of creating a tribe around you of health practitioners to support you on your fitness and well-being journey.

I could go really deep with this post and one day over a coffee I would love to chat with you about my deep love of this word and its meaning.

We have partnered with many over the years that have supported our family through sickness and health to optimise our mental, emotional and physical well-being. As a Holistic Coach and Fitness Instructor I love recommending practitioners to my clients to leverage the work we do together and look at their healing journey as a whole.  With this approach, we can break through even more barriers and boundaries that may be conscious or unconscious.

So grab a cup of tea or coffee and enjoy exploring and learning more about these incredible healers in and around north Brisbane.

And my promise to you is that I’ll continue to add more as I discover them through my own journey…

Meet Our Tribe

Tracy Malone

Tracy Malone
Holistic Counselling, Life Coaching, Family Constellations and Hypnotherapy
www.tracymalone.com.au

Eva Klenovics

Eva Klenovics
Certified Sound Therapist in Biofield Tuning, Sound Healer and Dowsing Practitioner
www.lightnessofbeing.com.au

Robert Vicary - Alive Radiant Therapies

Robert Vicary
Remedial Massage Therapist combining lymph, fascia, trigger-point massage, energy and reflexology
www.alivetherapies.com.au

Healing with Cherie

Healing with Cherie
Registered Professional Kinesiologist specialising in Applied Physiology
www.healingwithcherie.com

Samford Acupuncture and Massage

Samford Acupuncture & Massage
Acupuncture, bodywork and herbal medicine
www.samfordacupuncture.com.au

Harshi Walgama Energy Healer

Harshani Walgama Energy Healer
Reiki Practitioner and Medicine Drum Sound Healer
Harshani Walgama Energy Healer

If you would like to book a complimentary health and fitness assessment with me and kick off your fitness journey get in touch here

Anti-aging Elixir – Morning Fitness Routine in 15 mins a day and completely free!

Jacek Sicinski Fitness Instructor and Wellbeing Coach - Pure Fitness and Wellbeing

Want to learn how to improve your vitality, increase your energy and reverse the signs of aging?

The Five Tibetan Rites, or the “Fountain of Youth” are a series of five yoga poses. It’s a traditional practice that’s been done for more than 2,500 years. People perform these rites with the intention of restoring youth and increasing vitality.

The Tibetan rites are made up of 5 principal exercises or poses, which are believed to create a cyclic effect on your breathing, emotions, and insides. This ancient practice when performed in order is said to activate and realign the 7 chakras, energy centres, enhancing the body’s ability to heal and function.

It is believed that the Tibetan rites originated in India over 2500 years ago. Author Peter Kelder ’s book; ‘The eye of revelation, The true Tibetan Rites revealed’ is a great source of information for those who want to learn more.

The benefits of practising the five rites daily are said to be improved health, energy and well-being. As well as improved memory and the reversing of age.

For best results, it’s recommended to regularly perform these poses. You can do them alone or with another exercise program.

If you have a health condition or are new to exercise, be sure to check with your doctor before trying these moves.

Safety Tips

Like all exercise programs, the Five Tibetan Rites should be done with care. Start with gentle movements and a low number of reps. Take extra precaution if you have:

Heart or breathing problems. Before trying these exercises, talk to your doctor to find out they’re safe for you to do.

Neurological disorders. Disorders like Parkinson’s disease or multiple sclerosis can cause poor balance. If you have one of these conditions, these exercises may not be safe for you to perform.

Conditions that cause dizziness. If you’re prone to dizziness, talk to a doctor before trying the first rite. The spinning motion may aggravate various conditions, including vertigo, circulatory issues, or nausea from medication.

Pregnancy. The spinning and bending movements may not be safe if you’re pregnant.

Recent surgery. The rites may cause complications if you’ve had surgery within the last 6 months.

How to do the 5 Tibetan Rites

While each rite is meant to be practiced 21 times a day, you need to introduce it slowly. During the first week, practice each rite 6 times. Add 3 repetitions per rite the following week. Continue adding 3 reps per rite each week until you’re doing 21 rounds of each rite every day.

RITE 1

The purpose of the first rite is to speed up the chakras. It’s common for beginners to feel dizzy during this exercise.

– Stand straight stretching arms outward until they’re parallel with the floor. Face palms one down and one up.

– While staying in the same spot, slowly spin your body in a clockwise direction. Without bending your head forward, keep your eyes open and cast gaze toward ground.

– Spin as many times as you can, but stop when you feel slightly dizzy. You’ll be able to spin more over time. It’s best to avoid excessive spinning, which is said to overstimulate the chakras.

RITE 2

During the second rite, it’s important to practice deep rhythmic breathing. You should continue the same breathing pattern in between each repetition.

– Lie flat on your back. Place your arms at your sides, palms on the floor.

– Inhale and lift your head, moving your chin toward your chest. Simultaneously raise your legs straight up, keeping your knees straight.

– Exhale and slowly lower your head and legs to the starting position. Relax all your muscles.

RITE 3

Like the second rite, the third rite requires deep rhythmic breathing. You can also practice this rite while closing your eyes, which helps you focus inward.

– Kneel on the floor, knees shoulder-width apart and hips aligned over your knees. Straighten your trunk and place your palms on the back of your thighs, below your buttocks.

– Inhale and drop your head back, arching your spine to open your chest.

– Exhale and drop your head forward, moving your chin toward your chest. Keep your hands on your thighs during the entire rite.

RITE 4

The fourth rite, sometimes called Moving Tabletop, is also done with rhythmic breathing. Your hands and heels should stay in place during the entire exercise.

– Sit on the floor and extend your legs straight ahead, feet shoulder-width apart. Put your palms on the floor at your sides, fingers facing forward. Straighten your trunk.

– Drop your chin toward your chest. Inhale and gently drop your head back. Simultaneously lift your hips and bend your knees until you’re in a tabletop position, with your head gently tilted back. Contract your muscles and hold your breath.

– Exhale, relax your muscles, and return to starting position

RITE 5

The fifth rite involves both the Downward-Facing Dog and Upward-Facing Dog poses. For this reason, it’s often called Two Dogs. This move also requires a steady breathing rhythm.

– Lie on your stomach and extend your feet behind you, toes curled and shoulder-width apart. Straighten your arms and arch your spine while keeping the tops of your legs on the ground. Drop your head back into Upward-Facing Dog.

– Then, inhale and lift your hips, moving your body into an upside down “V” shape. Move your chin toward your chest and straighten your back into Downward-Facing Dog.

– Exhale and move back into Upward-Facing Dog

For best results practice daily.

Download our Tibetan Rites Instructions with diagrams to support you in your practice Tibetan Rites Introduction & Instructions

If you would like to learn more please get in touch https://purefitnessandwellbeing.com/contact/

Pilates exercises for building core strength and balance

8 Simple Pilates Postures for Core Strength and Balance

Pilates is a low-impact great full-body workout suitable for many different fitness levels. As an addition to your exercise routine, it can help improve your posture, core strength, flexibility and balance. The exercises below only require your mat.

It’s important to use lateral breathing, directing your breath to your rib cage rather than your belly, and practice each posture with focused attention and control. Key points to note are keeping your abdominal muscles pulled up and in as you inhale and enter the pose, and exhaling as you release.

 

Knees Side to Side

– Lie face up with your arms extended by your side and bent knees.
– Whilst keeping your lower back and feet on the floor, slowly lower both knees to your right side.
– Repeat the same to the left.
– Repeat the sequence 10-15 times altogether.
 

 

Pendulum

– Bend knees at a right angle over your hips with your feet hovering above the mat.
– Lower both knees fall to the right, keeping your lower back on the floor.
– Repeat the same to the left.
– Repeat the sequence 10-15 times altogether.

 

 

 

Pelvic Tilt

– Lie face up with your back flat against the floor and your arms by your sides, palms down.
– Tighten your abdominal muscles and tilt your pelvis up slightly so your bum is lifted above the mat.
– Hold for up to 10 seconds. Repeat 10-15 times.

 

 

 

Single Leg Heel Slide

– Lie face up with your arms by your sides, palms down.
– Bend your left knee and place your left foot flat on the floor.
– Slowly extend your right leg keeping it slightly above the mat and perpendicular to the floor.
– Repeat 10-15 times
– Repeat on the other leg

 

 

 

Clam

– Lie on your side with your hips and shoulders in a straight line.
– Bend your knees so that your thighs are at a 90-degree angle to your body.
– Keep your feet together as you slowly rotate your leg in the hip socket and raise your knee
– Bring your knee back to the start position.
– Repeat the clam 10-15 times, then change sides.

 

 

 

Side Lying Leg Lift

– Lie on your side with your hips and shoulders in a straight line.
– Bend the knee resting on the mat and extend your other leg up so that it’s perpendicular to the floor.
– Slowly lift the extended leg up and down.
– Repeat 10 – 15 times, then change sides.

 

 

 

Dead Bugs

– Lie face up.
– Inhale, lift your hands straight with elbows above your shoulders.
– Lift your legs to a 90 degree angle with knees above hips.
– On exhale, slowly lower your right arm and left leg, then on inhale bring them back.
– Repeat on the opposite side 10 – 15 times altogether.

 

 

 

Bridge

– Lie face up.
– Raise your hips off the floor until your hips are aligned with your knees and shoulders.
– Return to the start position.
– Repeat 10 – 15 times.

 

 

Would you like to have a printable instruction guide for these postures?

Pilates Exercise for Strong Core and Balance

If you would like to learn more and book in your complimentary fitness assessment click here