10 Easy Exercises For the Busy Person

Are you trying to be more active but do not have time to have a proper workout or go to the gym?  If that is the case, we can help you out with a few tips for exercising, without really exercising!

1. One of the most natural ways to get a workout without noticing is probably laughing. Get together with a group of friends and head over to a comedy club.  By the end of the night your abs will be aching.
   
2. Are you one of those people who will wait ages for the elevator to arrive? Perhaps take the stairs instead.  Taking the stairs can be faster than waiting and riding the elevator.
   
3. Keep active at your desk.    When you’re sitting in your chair try some breathing exercises and easy aerobics.  For example, hold in your stomach and let it out.
   
4. Leg lifts are an even better aerobic to do from your chair at work.  It’s easy to do and your colleagues won’t look at you funny.
   
5. Buy a stress ball and squeeze it during work, while watching TV or even at school. This burn calories, relieves stress and improves your blood flow.
   
6. It’s always helpful to think of an alternative.  If your work is fairly close to you, instead of taking the bus all the way to the door step, hop off a few stops before and enjoy the fresh air.
   
7. Speaking of fresh air, if you have children or pets, spend some time outdoors.  Play some of their favourite games which will keep you running around.
   
8. Everyone’s home tends to get a bit messy and that may be your excuse to avoid going to the gym.  Although if you are doing a full thorough clean of your house, vacuuming, dusting, cleaning windows, all of these activities get your heart pumping!
   
9. Some people find gardening relaxing but it is also hard work.  Activities like this allow you to enjoy your hobbies and include some exercise outside.
   
10. Do you enjoy the nightlife? Grab dancing shoes because whether it is tango, salsa, hip hop or ballet, dancing uses all of your body parts and you get a great work out while having fun.

Finding time to exercise can be difficult especially after a long day of work when you just want to go home and sleep.  By switching up your daily routine just a tad, you will be able to add in fun, easy exercises.  You’ll be feeling less fatigued and more alive in no time!

The People of Hopewood - Meet Donna

The People of Hopewood: an ongoing blog series

Meet Donna

Donna assists Chef John Estival in the kitchen.  She oversees the preparation of the yummy soups, salads, and fruit platters that you see in the dining room.  Donna works hard to make sure that meals meet guests’ individual health needs.

How long have you been working at Hopewood?
16 years

What do you enjoy most about working at Hopewood?
I love the healthy lifestyle that Hopewood encourages.  And I enjoy working in such a great team environment.  The supportive and caring staff at Hopewood are like family to me.

Do you have any tips for how you take care of your own personal health and wellbeing?
I always try to eat plenty of fruit and vegetables and to exercise.  I’ve also found that laughter and being positive are invaluable to my health and wellbeing.

What is your best piece of advice for healthy living?
Pottering in your garden is great therapy!

Why You Should Avoid Too Much Caffeine

Many of us feel like we just aren’t human until we’ve had a cup of coffee in the morning.  But is all that caffeine really good for us?

Before you reach for that second cup of coffee, here’s what you should know about the possible health risks.

• Each person reacts differently to caffeine and we all have different tolerance levels.  Listen to what your body is telling you.
• Caffeine can cause gastro-intestinal problems, i.e., bloating, gut pain and flatulence.
• For others, caffeine can cause anxiety, irritability, heart palpitations and insomnia.
• Some people experience arrhythmia after drinking caffeine.  Therefore, if you have a heart condition, you should stay away from drinks that contain caffeine.
• Make sure you counteract the caffeine with a glass of water.  Caffeine is a diuretic and can cause increased urination and possible dehydration.  
• High levels of caffeine have been found to increase calcium excretion.  If you have a family history of osteoporosis, it’s good to avoid caffeine whenever possible.

If you find yourself craving a second cup of coffee during the day, there’s good reason.  The caffeine in coffee is a stimulant drug with addictive properties.  Have you ever missed your daily coffee?  Perhaps you felt irritable, couldn't concentrate or had a headache.  These are normal withdrawal symptoms.  If you decide to stop caffeine, do so slowly as these withdrawal symptoms can be hard to handle.  As you are slowly decreasing your caffeine intake, be sure to eat a healthy diet, exercise regularly, and drink plenty of water.  Now is a great time to experiment with different types of tea.  Rooibus tea and green teas are flavourful and their low caffeine levels make them the perfect beverage.

By Jenny Colless-Buhn, Naturopath at Hopewood Health Retreat

The People of Hopewood - Meet Ann

The People of Hopewood: an ongoing blog series

Meet Ann

Ann is the Health Support Manager.  Ann works with all the staff at Hopewood—from the chef to naturopaths to the spa therapists—to make sure that the health needs of all guests and staff are met. She also administers hydrotherapy to Hopewood’s guests and, during her tenure at Hopewood, Ann has been named a NSW Employee of the Year Finalist.

How long have you been working at Hopewood?
24 years

What do you enjoy most about working at Hopewood?
It is so wonderful to see our guests return time after time and saying Hopewood feels like “paradise.”

Do you have any tips for how you take care of your own personal health and wellbeing?
I keep PawPaw in my bathroom cabinet and use it on everything.  PawPaw ointment has antibacterial and antimicrobial properties and can be used on minor cuts and burns, including sunburns.  I also keep Manuka Honey in the kitchen.  Honey is great for colds, flu, sore throats, and wound healing.

What is your best piece of advice for healthy living?
Listen to your body.  And always keep your hands & feet warm!

The People of Hopewood - Meet Anet

The People of Hopewood: an ongoing blog series

Meet Anet

Anet is the Duty Manager for the Reception Staff at Hopewood.  She is responsible for the smooth day-to-day running of the reception team, reservations, and the bookshop.  Anet helps to ensure that guests have a pleasant arrival and a relaxing stay.

How long have you been working at Hopewood?
10+ years

What do you enjoy most about working at Hopewood?
I enjoy seeing the ‘butterfly transformation’ of our guests.  When they arrive they may be stressed and in need of a serious break or health kick, and it’s a joy to see them on departure when they are happy, relaxed and refreshed and ready to float away back into their world.

Do you have any tips for how you take care of your own personal health and wellbeing?

Water is your best friend, keep hydrated.

What is your favourite memory of Hopewood?
Honestly, there are too many to tell.  Working at Hopewood is not like ‘going to work.’  I could not count the number of times that guests have said to me over the years, “You are so lucky to work here.” This verifies for me that Hopewood is a wonderful place to be.  A place where memories are created every day.

How to Stay Fit & Healthy During the Holidays

The Christmas season is a busy time and as we rush from here to there, buying presents and attending dinners, we often forget to take care of our own health.  We naturally begin to focus more on other people this time of the year—and rightfully so, it is the season of giving after all—but it’s important to maintain your own wellbeing.  Doing so will leave you feeling happier and more ready to enjoy the festivities.  Keep the following tips in mind and you’ll be on your way to a healthy, stress-free Christmas.

#1 - Eat lots of fresh fruit and vegetables. Think colour when eating fruit and vegetables. Eating a variety of different colours gives your body a wide range of valuable nutrients like vitamin A, C, potassium, magnesium and fibre.

#2 - Limit processed foods, sugar and saturated fats.  Most of your energy comes from the quality of the foods you eat. Natural foods will ensure that you’ll feel more energised and more able to keep on top of your busy Christmas plans.

#3 - Drink water. In Australia, Christmas can be one of our hottest periods of the summer. Don’t fall into the trap of spending the day racing around, not thinking about your hydration levels. Drink plenty of fluids (not sugary ones!) to keep yourself hydrated and you will concentrate better, look better and feel better.
Quick tip: Start your day with 25% lemon juice in warm water – a great source of vitamin C!

#4 - Don’t overindulge. All those delicious offerings can be tempting, but you’ll enjoy it more if you keep your portions small.  Focus on the taste and not the quantity. Too many sweets and rich food can be hard for your body to process, resulting in headaches, stomach pain, and a feeling of sluggishness.  Be sure to practice moderation when it comes to food and your body will thank you.

#5 - Have healthy snacks handy. Why not freeze some berries into ice cubes and add them to your drink or have as an ice block?  There are many beautiful fruits in season now—mango, nectarines, peaches, apricots—why not slice some up and arrange them artfully on a snack tray?
Quick tip: When preparing a meal, aim to have 60% salad on your plate.

#6 - Keep up your regular exercise plan. Regular movement is important to keep the body healthy and well tuned. Exercise increases the metabolism, gives a feeling of wellbeing and is known to give you more energy.  You’ll find those tired, stressed feelings can disappear with a simple walk or yoga stretching.

#7 – Be sure to get enough sleep and relaxation. You can’t handle all the tasks of the Christmas period along with your normal work and lifestyle if you don’t give yourself the chance to rest. Practising meditation or listening to a relaxation tape for 15 minutes can do wonders to restore your vitality.
Quick tip: Limit your caffeine and alcohol intake to ensure a good night’s sleep.

#8 - Remember what Christmas is all about. As the list of things to do grows longer and time grows shorter, it is easy to lose sight of what is important to us at Christmas time. Don’t forget what Christmas means to you. Christmas is meant to be a holiday, so treat it as one. Whenever you feel overwhelmed by all your Christmas preparations take a moment to yourself and put everything back in perspective.

Hopefully these tips will help you stay healthy this holiday season and give you a chance to really enjoy it!

Happy Holidays from Hopewood!

By Jenny Colless-Buhn, Naturopath at Hopewood Health Retreat

Shake Your Stress Away in the New Year

Join us in 2012 for these exciting activities!

7-8 January: "Shake away your stress"

This dance themed weekend will have you shimmying your way to fitness. Classes are a great workout and a lot of fun. They focus on safe movement and introducing exercise in a safe, non-threatening, relaxed environment. We’ll also focus on balance this weekend as we learn to stretch, relax, and meditate. 

14-15 January: "Restorative Yoga and Meditation Retreat" 

A range of activities from the yogic 'tool box' to help you release, restore and re-align.  Leave behind the stressors of every-day life, take a deep breath and be ready to be nurtured in Hopewood's unique healing environment.  Workshops are designed to help you re-connect with your true nature and to give you a greater sense of positivity and inner strength.
*Restorative yoga is suitable for anyone with injuries or medical conditions as well as experienced yoga practitioners.

More events to add to your calendar:
21-22 January: Take Charge of Your Health Naturally
28-29 January: Wholistic Health and Wellbeing for Stress Management

Book early to reserve your space.  Call us on (02) 4773 8401.