To many of us have little time left in our day to then after work head off to the gym, yet its time to think about multi tasking just squeeze in 15 minutes at lunch time this will get you in shape and buzzing for the afternoon.

The Super 3 Desk Workout

For your Abdominals:
Sit on your chair with your feet placed flat on the floor in front of you.
On an exhale, twist to the right, placing your right hand on the back of the chair and your left hand on the side of the chair. Hold for a few seconds.
Return to the middle. Repeat on the left side

For your thighs:
Simply sit with good posture and place a towel or a jumper between your.
Knees and simply squeeze as tight as you can trying to press your knees together hold for several seconds. Repeat 10 times

For your Butt:
Simply squeeze and release your buttocks muscles several times. This is the number one exercise that will help prevent “office chair spread” and can be done throughout the day.

Top Tip
Get fit with the yellow post it note. Stick a post it note on your computer with a reminder to do your Super 3 workout exercises so this is a constant reminder for you to do your exercises everyday.

By Celebrity Women’s Trainer and Author Lucy Wyndham-Read (www.lwrfitness.com)

“NEVER TOO OLD, NEVER TOO LATE, NEVER TOO SICK, NEVER TO BAD TO START FROM SCRATCH AND BEGIN AGAIN”
If you are looking for a healthy challenge you should try Bikram’s Yoga, also known as Hot Yoga. Bikram Yoga is practiced in a room heated to 105°F (40.5°C) with a humidity of 40%. A usual 90 min class is guided by specific dialog including 26 asanas postures and two breathingexercises: pranayama.The heat helps you to prevent injuries while getting rid of all the toxins in your body. Try to be a bit careful in the beginning to not strain yourself. This vigorous body adventure will leave you feeling more energized, refreshed and satisfied.

Do you have a sweet tooth? And are you trying to keep healthy by having your five portions of fruits and vegetables each day? If so, slow-dried fruits are ideal, created from the choicest fresh fruit and slowly dried. Each pack of Southern Alps contains at least two portions towards your target of five. You can enjoy them straight from the packet - or add them to muffins, cakes, breads, cereals, winter porridges and summer salads. I especially like Mango…hmmm

For more information: www.southern-alps.co.uk

YOGA SHIATSU AND THE CHINESE FIVE ELEMENT CYCLE WORKSHOP SERIES - ANNA BLACKMORE

- Water: Emerging from Winter: Restoring and Replenishing Energy, Sun 5th April 2009 (2.00 pm to 4.00 pm):

The water element in Chinese medicine governs the Kidney and Bladder meridians, which are so named because their internal pathways pass through these organs, but their sphere of influence includes other areas of the of the body and mind including the mental capacity for will power and the emotion of fear. The surface meridians support the spine and the back of the body and are associated with the nervous system, and storing and replenishing the vital energy, known as chi (or prana in yoga).

In the five element cycle, Winter is the time of the water element when the energy withdraws to the core to keep the vital organs warm, and we go into a state of semi hibernation to conserve our resources. This allows time for contemplation and reflection. As winter ends we need to stretch out, as if after a longs nights sleep, to release the energy locked in the muscles as tension or stiffness and clear the channels to enable energy to flow freely again.

This workshop will include :
-postures and partner work to stretch these meridians and clear them of obstructions,
releasing the hamstrings, back muscles, spine and neck,
-acupressure points, mantra and breathing exercises to calm and focus the mind
restorative techniques to help replenish energy levels.

For more information: www.thelifecentre.co.uk

Have you heard about Sebastian Kneipp, the founder of the Naturopathic medicine movement? We would like to give a brief introduction of the “Kneipp Cure”, a system of healing involving the application of water through various methods, temperatures and pressures. It can help you get fresh and balanced for spring. The five components are Hydrotherapy, Herbalism (the use of botanical medicine), Exercise, Nutrition and Spirituality.

-Water as your Beauty Elixir

Different water treatments are the heart of the Kneipp Cure. The basic rule is warm-cold-warm. Those changing impulses to your skin encourage blood circulation, tighten the dermal tissue and boost the metabolism. Here are the easiest treatments that you can try at home: Take a bath (37°, 38° Celsius) to release tension and relax. Add some essential oils: Lavender to calm, Rosemary to freshen, basil for a mood lift or rose if you are stressed. But don’t make it longer than 10 minutes and have a quick cold shower to finish. If you are not brave enough just wash your feet and legs up to the knee in cold water and maybe next time the whole of your body!

-Balance yourself

You can balance yourself through Yoga, Qigong or meditation, but for a quick fix try to breathe consciously. For best result go outside or stand at an open window, close your eyes and take a deep breath, hold it for five seconds and breathe out through the mouth. Keep that rhythm for five minutes.

-Exercise

Find an activity that you really enjoy. Kneipp suggests the best choice is to workout outside as you get fresh air in addition to exercise. Try jogging, Inline Skating, swimming or cycling and try to walk short distances instead of taking the car or bus.

-Eat healthy

Fruit, vegetables, whole grain products, fish and low-fat meat are essential for a Kneipp led lifestyle. You should drink plenty of water and herbal teas. The right food does not only make you feel better, but also allows your body to perform as its best.