Wellness Archives - Serendipity Mommy

Who can benefit from Pilates?

July 1, 2020 by Mandy

Many people are often surprised to hear that both men and women ranging in ages from teenagers to senior citizens can benefit from Prahran Pilates, regardless of their current level of fitness. It doesn’t matter if you are young or old, fit or out of shape, flexible or not, Pilates is one of a handful of exercises which can benefit everyone.

Pilates for both men and women:

If you think Pilates is only for dainty women with ballerinas’ bodies, then think again! While most Prahran Pilates studios tend to be female-dominated, and flooded by a wave of women as soon as the doors to the studio open, Prahran Pilates also holds a myriad of benefits for all the men who rise to the challenge! (Yes, Pilates can be challenging!).

In fact, Pilates itself is a discipline that was created by a man, Joseph Pilates, who came from a background of boxing, self-defence and wrestling. The first people to reap the benefits of Pilates were also men, soldiers from war who were recovering from war derived diseases, and since then, Pilates continues to be a form of supplement training for professional athletes, both male and female, all around the world.

Pilates for all ages:

The ability to modify exercises to meet differing needs, along with the many benefits of the Pilates method, such as increased levels of strength, balance, flexibility, muscle tone, stamina, and well- being, make Pilates an inviting exercise program for teenagers through to senior citizens (after all, Joseph Pilates continued practicing his method well into his eighties).

Keeping fit and mobile is essential, especially for seniors. As we get older, movements which can help with balance, stability, control and overall fitness are ideal to keep us at optimum health.

Pilates for pregnant women:

Pilates Prahran classes are particularly beneficial for women who are pregnant as they are designed to strengthen the deep abdominal and pelvic floor muscles. During pregnancy, the abdominal muscles are stretched to make room for the growing baby. This may weaken the muscles, particularly the deep abdominal muscles and pelvic floor muscles.

Prahran Pilates help support pregnant women by strengthening the lower abdominal and pelvic floor muscles and thus building core stability, which takes the stress off the lower back and pelvic floor, and may even help position the baby for delivery.

Pilates for rehabilitation and injuries:

As well as being used to boost strength and flexibility, Pilates is now widely practised as an injury rehabilitation method on a global scale to restore muscular imbalances and help rehabilitate people with injuries.

By strengthening the deepest muscles of the core, optimizing alignment, and creating correct

movement patterns, Pilates classes Prahran can help to strengthen parts of the body which have been injured, whilst also helping to prevent re-aggravation of those injuries and the development of new ones.

Pilates for dancers:

Prahran Pilates classes serve as an excellent form of supplement dance training for dancers, as the small, precise movements are designed to strengthen the body, reduce the possibility of injury, rehabilitate damaged muscles, while strengthening the core and improving flexibility.

Health benefits of Pilates:

Prahran Pilates offers a number of both physical and mental benefits that can completely transform your body and mind. Just to mention a few, you can expect improved flexibility, balance and posture, increased muscle strength and tone, better blood circulation and breathing, improved stabilisation of your spine, better mental clarity, increased body awareness, as well as better concentration, stress management and ability to relax. To hear more about the benefits Pilates Prahran, see our ‘Health Benefits of Pilates’ article.

Pilates can benefit everyone:

One of the best parts of Prahran Pilates is that it can truly benefit everyone. All Pilates exercises can be modified to meet the needs of the individual, which means everyone is welcome, regardless of their fitness level, flexibility, or age. Regardless of if you train with the Pilates equipment, reformer machine or just on the mat, you can always adjust the motion and intensity to your own personal level.

Prenatal Yoga: The Best Yoga Poses for Pregnant Moms

June 18, 2020 by Mandy

Once your pregnant, you begin to notice all of these changes that your body goes through. Things like indigestion and back pain can prove to be a nuisance throughout your entire pregnancy.

Little did you know that yoga can prove to be extremely beneficial for expecting mothers. In this article, we are going to tell you the best yoga poses for pregnant women to work into their daily routine.

Continue reading for these particular yoga poses.

Yoga Poses for Pregnant Women

Yoga is a practice that teaches people how to control their breathing as well as becoming centered and grounded within themselves. Most that engage in the practice find that not only does it work on mental and spiritual strength, but it also aids in strengthening the body as well.

This strength is vital and helpful to women that will need the power to make it through the changes their body is going through pregnancy and have an easy labor.

Ankle to Knee Poses

The fantastic part about doing the ankle to knee pose is that it helps to stretch the hips. Another benefit is that it helps to relieve back pain that comes from carrying your unborn child by opening your back muscles, including the glutes.

Forward Bend

This is another pose we recommend when you’re trying to find relief from back pain. And we must admit it feels pretty good to let your stomach hang without having all of the weight on your back.

When doing the forward bend, focus on your breathing and relaxing into the pose. It’s optional to sway from side to side, but the motion helps to relieve trapped tension in the back.

Wide-Knee Children’s Pose

When performing this pose, focus on relaxing and allowing your body to restore itself. This pose is beneficial because you’re given a chance to rest your belly on the mat and stretch your hip flexors in preparation for labor.

As your belly continues to grow, you’ll likely find this is one of your go-to poses.

Legs on the Wall

If you’ve found that your experiencing swelling in your legs and feet during pregnancy, this pose is for you; this pose will allow you to elevate your feet, reducing the swelling in your legs.

However, as pregnancy continues lying on your back will become uncomfortable; therefore, we recommend lying on a pillow of some sort so that you’re not flat on your back.

Easy Pose

The last pose we are going to talk about should be done at the end of your practice. It helps to open up the back and hips, but the purpose of the pose is to thank your body for what it’s doing.

It’s also an opportunity for you to become one with your body and take the time to feel your baby in the womb. It’s essential that your instructor has a yoga teacher certification to ensure that you and your child remain safe during the practice.

Let’s Practice

When yoga poses for pregnant women are used, you’ll find that it can help make the labor process less intensive. This is because your body has continually been stretched and kept flexible for the journey ahead.

If you’re looking for more advice and articles that are beneficial for an expectant mother, read the other items on our blog.

10 Tips For Flawless Curls: How to Take Care of Curly Hair

May 25, 2020 by Mandy

Curly hair isn’t for the weak and the meek. Every day can feel like an adventure when looking for ways to tame curly hair textures.

Since most people on the planet don’t have to deal with curly tresses, it can be difficult to find a research-based hair regimen that makes sense for maintaining beautiful curls.

But the trick to naturally curly hair is nurturing your hair as it is and not attempting to make it conform to what it should be. Here are 10 tips on how to take care of curly hair and keep your mane looking majestic.

Co-wash Your Hair

Co-washing is a new trend for textured hair that helps your hair strands maintain moisture between washes. It’s a great trick for curly hair that can dry out if washed too often during the week.

Co-washing just means that you apply conditioner to your hair just like you would shampoo. There are specific co-washing formulas available from major brands, or you can simply use your favorite conditioner as a co-washing product.

Shampoo in Sections

Clumping large amounts of curly hair can create a tangled mess in the shower. Avoid rushing through a shampoo and take your time to work through your hair in sections.

Divide your curls into four sections and apply shampoo to each taking care to massage your hair from root to ends. The result is fewer tangles and product residue when you apply your conditioner.

This is important because your conditioner needs to penetrate the full length of your hair strands in order to leave it with a healthy shine. Too many tangles or leftover residue makes it hard for the deep conditioner to work its magic.

Don’t Shampoo Daily

Straight hair can stand up to daily shampoos. Curly hair doesn’t have the same maintenance demands. Too many shampoos throughout the week can mean dry hair strands that get unmanageable with time.

Help your hair hold on to moisture by reducing the number of times you shampoo your hair during the week. If you need a reset, co-washing your hair or finding a good leave-in are both great ways to keep your hair looking great during the week.

Use Cool Water

There is nothing sexy about a cold shower. But your hair will thank you for turning down the heat on shampoo days.

The cold water helps to seal the cuticles of your hair which means more body and shine. If you can’t stand the cool water for the entire shampoo, opt for cold water only during the conditioning treatment to get the best results.

Upgrade Your Towel Dry Experience

Upcycle old t-shirts into hair towels to gently rid your hair of excess water. Heavy towels often strip curly hair of moisture and should be avoided at all costs if they’ve reached their scratchy phase.

A microfiber towel or old t-shirt are two of your best bets when looking for a drying solution that’ll keep your hair healthy. If you have longer hair, hair plopping is a great option to extend your drying overnight. It’s the process of wrapping your hair in an old t-shirt or microfiber towel and sleeping in it.

Use Satin or Silk

Women with textured hair often use a satin or silk bonnet to help lock in moisture while they sleep. The roughness of cotton pillowcases leads to frizz in curly hair which means unpredictable hair in the morning.

If you don’t want to sleep in a bonnet, aim for satin or silk sheets instead. As you toss and turn throughout the night, your hair strands are still protected by the fabric.

Avoid Heat

It’s tempting to try out the latest sleek straight hairstyles. But doing so can lead to permanent damage to your curly texture if you have fine hair.

Flat irons, blow dryers and other heat tools are bad news for curly hair. Remember air-drying is your friend.

If you need to dry your hair quickly, only use blow dryers with a diffuser attachment to minimize the impact of the heat. Dry from tip to root on the lowest heat setting to avoid potential heat damage.

Remember Root to Tip

Comb your curls correctly to prevent breakage. Always start combing at the tips of your hair and gradually work your way up to the roots.

Like with shampooing, you’ll want to detangle your hair in sections to avoid creating more tangles than you started with. Curly girls don’t need to brush unless you are looking to put your hair in a sleek ponytail.

Brushing curly hair confuses the curl pattern and can leave you with a frizzy mess.

Make a Hair Cocktail

Until you find that perfect mix, don’t hesitate to mix up a few hair cocktails to find out what your hair likes most. Sample leave-in conditioning products together on your hair to create a ‘cocktail.’

Think of products with opposite traits like gel and coconut oil for the best results.

Sleep in a Pineapple

Put your hair in a top-knot before going to bed at night. This trick helps maintain your curl pattern overnight while preventing ‘bedhead.’

As long as you’re using the right pillowcases, you’ll wake up to bouncy curls in the morning. Simply take out your ponytail and give your hair a shake to release your curls.

Learning How to Take Care of Curly Hair

Expect the process of learning how to take care of curly hair to take months, if not years to master. There’s no magic bullet that produces perfect curls every day, but there are strategies that can help you avoid damage that leads to frizz and tangles.

Keep your hair in good health to increase your chances of maximum shine and natural volume. Hair treatments for curly hair are all about locking in moisture and letting your curls live their best life.

For more information and lifestyle tips, check out our blog for updates.

Workout Tips for Moms Stuck at Home

May 14, 2020 by Mandy

It’s tough being stuck at home with the kids. Your time isn’t your own anymore, and you barely have time for a shower, let alone a workout. So here are a few tips to help you squeeze a workout in at home.

Short, But Effective

You don’t need to find time to workout for a whole hour. Just grab 10 minutes here and there. Make the time count by doing a targeted workout, and working on one area of your body, instead of all over. For example, if you want to tone up your legs, try doing some quick inner thigh exercises like these ones from the 30 Day Fitness Challenge app.

Go for a Walk

The kids need exercise too, so go for a walk with them. It doesn’t have to be far, but even walking around the block will get you all moving and out of the house.

Distract the Kids

Persuade the kids to play in the garden, and get your workout in at the same time. You should get at least 15-20 minutes to yourself, so make the most of it and complete your workout for the day.

Play with the Kids

Playing games with your kids can be great exercise, and can really get your heart pumping. Run around the garden with them, get on their trampoline, or put some music on and dance around with them. This won’t only be good for you, but your kids will benefit too.

Involve Your Kids

Set a time each day to do some exercises with your kids. Make them fun so your kids will want to join in, and get your workout done at the same time. Star jumps are always popular with the kids. Think of a silly phrase to shout out when you’re all jumping. Squats are another great idea for kids. See who can squat down the lowest, or who can do the most in a minute.

Mini Workouts

Fit in a mini workout whenever you can, even when you’re doing chores. Keep a stool in the kitchen when cooking dinner, and do some step-ups whilst you’re waiting for the food to be ready. When picking your kids toys up to put them away, crawl along the floor on your stomach, as this will be great for your abs. If you have a young kid, lie on your back and lift them up for an airplane ride. Fun for them and a great workout for you.

Those are just some of the ways you can still enjoy a workout whilst taking care of the kids. What workout tips do you have, and what do you find helps you maintain your fitness whilst at home?

How to Get Rid of Age Spots: The Only Guide You Need

May 8, 2020 by Mandy

More than 85 million people in the country are affected by skin diseases. If you’re concerned about the state of your skin, it’s time to consider assessing some of your specific issues.

For example, you might have noticed a number of small, dark spots on your skin. These livers spots will become more common as you grow older. They’re also common in younger people who spend a lot of time out in the sun.

Prefer a smooth, clear complexion? Keep reading to discover how to get rid of age spots. With these tips, you can keep these benign, pigment spots at bay.

Don’t let the sun ruin your skin. Instead, learn how to remove those skin spots with these eight easy tips.

1. Sunscreen

Wearing SPF 30 sunscreen every day can help prevent age spots from getting dark in the spring or summer. Before you head outside, prevent new age spots from forming by protecting your skin. Sunscreen is the best over-the-counter option to minimize your current age spots as well.

You don’t want the liver spots you already have to appear darker. Make sure your sunscreen is easier SPF 30 or higher. You can also use a moisturizing sunscreen to keep your skin hydrated.

Are you outside a lot throughout the day? If so, you risk sweating your sunscreen off.

Make sure to reapply your sunscreen as needed, whether or not you plan to spend more time outside.

Skin spots form when your body produces too much melanin—a pigment that grants your skin its color. Exposing your skin to too much sunlight encourages it to produce excess melanin. In order to prevent future age spots, you need to avoid the sun’s ultraviolet rays.

Otherwise, your skin will produce more melanin, which will make your skin spots even darker.

Age spots usually appear on areas of the skin that are often exposed to sunlight, including your:

Face
Arms
Back
Backs of the hands
Shoulders
Tops of the feet

You might notice lone age spots or a few clustered together. While they vary in size, they usually range between 0.2 and 2.0 centimeters in diameter.

Remember, it’s not enough to learn how to get rid of age spots. By using sunscreen, you’re preventing future spots, too!

2. Non-Prescription Lightening Creams and Serums

You can also find lightening creams over-the-counter. These creams can help reduce age spots by suppressing melanin production. However, non-prescription lightening creams work best on lighter, new age spots.

If you plan on searching for lightening creams, consider looking for active ingredients such as:

Hydroquinone
Glycolic acid
Kojic acid
Licorice root extract
Niacinamide

Hydroquinone is ideal for lightening. However, it’s almost known for acting a little harsher on the skin. If you have sensitive skin, it could trigger reactions such as skin irritation or rebound pigmentation.

You can also try products with tranexamic acid, which offers less irritating lightening capabilities. Products with glycolic acid and hydroquinone, on the other hand, can help exfoliate your skin.

You might want to add a vitamin C serum to your routine as well. Vitamin C is an antioxidant, meaning it can protect your skin from sun damage and help prevent dark spots.

3. Prescription Fade Creams

If these over-the-counter options aren’t working, consider a prescription topical drug instead.

prescription fade creams can help slowly lighten age spots. However, these work over the span of a few weeks to months. If you’re looking for faster results, don’t forget to wear sunscreen!

Speak with your dermatologist about a prescription fade cream that contains hydroquinone and tretinoin. The hydroquinone will slow the production of melanin. Meanwhile, the retinol cream tretinoin will improve your skin texture.

The combination can help reduce the pigmentation from your liver spots.

While side effects are minimal, it’s still important to make note if you experience any after using a fade cream. The most common side effects include dryness, redness, or itching.

4. Intense Pulsed Light

There are also in-office treatments available that can help you discover how to get rid of age spots. One of the common treatment options available is intense pulsed light or IPL.

IPL treatments use light to target brown pigments on your skin. The pulsed light will destroy the pigment. After about a week, the age spots will darken before sloughing off altogether.

Most people need about four or more treatments to see results.

One of the advantages of this treatment option is they’re quick, easy, and require no downtime. The treatments are also fairly pain-free!

5. Laser Treatments

If you’re exploring in-house treatment options, consider laser treatments as well.

The success of these treatments depends on your skin color, skin tone, and location of your age spots. However, this is often the preferred option among many dermatologists. Laser treatments offer quick recovery times and long-lasting results.

For example, you might use a laser that uses ultra-short picosecond pulses to break up skin pigmentation particles.

There are also fractional lasers that used focused beams of light to deliver heat to the skin. The heat vaporized the pigmented skin cells and encourages collagen to remodel, which can help your skin look tight, smooth, and youthful.

You can learn more about liver spot removal through a laser treatment here.

6. Cryotherapy

If the heat doesn’t appeal to you, consider cryotherapy to remove your liver spots.

During this procedure, liquid nitrogen is applied to your existing age spots. The freezing agent will freeze and destroy pigment-making cells. Then, the spots will flake off.

Once your skin heals, the spot will appear lighter.

7. Chemical Peels

Chemical peels can also reduce the appearance of your age spots. Your dermatologist will apply an acid to the treatment area, which burns the outer layer of your skin. Once the outer layer sloughs off, a new layer will take its place.

Side effects include drying skin and peeling.

8. Dermabrasion

Dermabrasion treatments involving sanding down the surface area of your skin. As with chemical peels, a new layer of skin will take the top layer’s place.

You might experience temporary redness and scabbing after your treatment.

Microdermabrasion, on the other hand, is less intense. These treatments will require more in-office visits before you see results.

How to Get Rid of Age Spots for a Smoother Complexion

Say goodbye to those liver spots! With these eight treatment options, you can discover how to get rid of age spots with ease.

Searching for more tips? Check out our latest Health posts today!