We’re almost halfway through the first month of 2018 and I’m sure many of you would have some form of fitness goal you’d like to work towards this year.
As a Mom, I think it’s important to set some time aside for yourself. For me, constantly working towards improving my fitness level is something that keeps me going. Even if it’s a little progress over a long period of time, it’s still progress! Don’t you think?
I easily get bored with an exercise routine and love trying out new classes and learning new regimes and ways to improve my wellness. This is exactly why the Kegels & Karma event happening in Paarl this weekend has peeked my interest.
On 13 January, 2018, sisters Janet Kimmel and Shirley Boerssen will be hosting a women’s health and wellness event, Kegels & Karma in Paarl, Cape Town.
“A first in South Africa, Janet adds, “we want to educate every single woman out there about the power of her body, its capabilities and how to ensure it works at its optimum.” Shirley adds, “you will learn about your body from the inside out by means of specialised exercises, specialists speakers and delicious food, all while learning, connecting and growing with other like-minded women!”
The aim of Kegels & Karma is to kick start 2018 with a healthy, balanced, body and mind with a fresh, motivated outlook on the year ahead!
As moms and women who work in the fitness industry, they recognize the need to learn and embrace the changes their bodies and that of their clients go through with every stage of life. Kegels & Karma is an event for all women, no matter what stage or age in life, and focuses on mind, body and soul with an emphasis on creating awareness and opening the conversation around the taboo topic of core and pelvic floor dysfunction that affects over 40% of all women.
With this in mind, Shirley and Janet also share their top tips, insights and 5 exercises which will assist you in strengthening your core, all in preparation of the Kegels & Karma event on 13 January 2018 at XTN Family Farm.
Strengthening my core is definitely something I want to focus on this year, so the tips below are a great start for me. Thanks Shirley and Janet.
A revolutionary technique for your Core
Every movement you make starts with your deep core muscles getting together as a team to support you in that movement. You may not be aware of it but these muscles underpin everything you do. If one part of your deep core system is out of balance, you can experience the terrible symptoms of core dysfunction: prolapse, incontinence, hernias, diastasis recti, mummy tummy, hip pain, back pain, neck pain and shoulder pain. Core dysfunction affects women and men of all ages and stages in life regardless of fitness level.
Low Pressure Fitness (LPF) conditions your entire body from the inside out. It’s an exercise technique that draws on Hatha Yoga’s Udiyana Bhanda, (which means the automatic activation of your deep core) and consists of an abdominal vacuum, a rhythmic breathing pattern and specific postures, that together create the perfect setting inside your body to get your deep core muscles working as a balanced team. LPF teaches you how to align your body, breath and core function so that your deep core can meet the demands of every move you make. It is that simple.
To find out more about LPF Contact South African director of LPF, Shirley Boerssen, Founder of LPF South – Africa @ www.lowpressurefitness.co.za or 082 398 1115.
Don’t know LPF yet but want to improve your deep core function? Do these 5 exercises 3-4 times a week for optimal results:
Working your core does not always mean doing hours of bicycle abs and sit-ups. It starts with breathing drills, as your deep core is also your breathing system. If you optimize your breathing pattern you will also be optimizing your core function. It is important to address your deep core as a team. This team consists of your diaphragm, transversus abdominals, pelvic floor and multifidus muscles along your spine. Here are 5 exercises that will help you reconnect with your breath and work your core more effectively:
- Core breath
Here how to do a Core breath: While seated or lying down: Inhale – as you do this, think of softening your pelvic floor. Then exhale – as you do this gently engage your pelvic floor. Do 15-30 breaths.
BIG NB Core breath is not a Kegel, it is not a strength exercise. The key is to GENTLY engage and release. The sensation is similar to when you relax to wee. On the inhale, think of relaxing and starting the flow of urine. On the exhale think of gently slowing the flow of urine.
- Box breathing:
This is a simple meditative breathing pattern that really wakes up your ribs and diaphragm. While seated or lying down, Inhale to a count of 4, hold your breath for 4, exhale for 4, hold your breath for 4 and repeat. Aim for 15-30 breaths.
NB Keep your tummy soft and avoid arching your mid-back. Focus on expanding into your side and back ribs.
- Stationary lunge using core breath: Stand with your feet in the starting position for a lunge. Inhale – as you do this, soften through your pelvic floor and bend your knees to go into the lunge. At the bottom of your lunge: stop, gently engage your pelvic floor and exhale as you straighten your legs and return to your start position – repeat 2-4 set 10-15reps.
- Table top plank Hover using core breath: On all fours, in a table top position: Inhale, and soften your pelvic floor, stop, gently engage your pelvic floor and lift your knees a few cm’s off the mat so that you are balancing on your hands and feet. Exhale as your knees hover above the mat for 2-4 seconds then gently lower them to the mat again. Repeat for 2-4 sets of 10-15 reps. If you feel pressure when lifting your knees, or see your tummy bulging, don’t lift your knees. Just remain in the tabletop position without lifting your knees. Instead think of lengthening through your tail bone and crown as you exhale.
- Bridge combined with core breath: Lying on your back with your feet on the floor and your knees bent. Heals just below and in line with your sit bones; inhale and soften your pelvic floor (think – starting the flow of urine), stop and gently engage your pelvic floor (think – slowing the flow of urine), exhale as you lift your pelvis up into a bridge. Instead of squeezing your glutes tight together as if you were pinching a penny in the middle rather squeeze both butt cheeks up to the sky, this will lessen any pelvic tuck. Repeat 2-4 sets 10-15 reps.
The venue: XTN Family Farm
Cost per person: R285.00 for early birds* and R645** after the early bird deadline has passed
For more information, please contact: www.kegelsandkarma.co.za
The ticket price per person includes:
Your day and ticket will include:
- A walk in the vines
- A buffet breakfast table by local caterer Linda Bruyns Catering
- A core education session with Janet Kimmel, Founder of The Align Method
- A Core Connect/Low Pressure Fitness workshop with Shirley Boerssen, owner of Core Connect and Director of Low Pressure Fitness South Africa
- Lunch Buffet by Linda Bruyns Catering while learning from our Speakers
- An information session on pelvic floor physiotherapy with registered Pelvic floor physiotherapist Annegret Wilsdorf
- Pieter Kruger completed a 2 year fellowship in Urogynaecology and Minimally Invasive Surgery at the University of Toronto. He will be sharing his medical expertise in the management of complex urinary, bladder and pelvic floor disorders as well as endoscopic management of benign gynecologic conditions like uterine fibroids and endometriosis.
- Inspirational life coach Sarah Scholtz, who will be covering the topic of the power of our thinking. Many hormonal, pelvic, stress issues etc. stem from a negative pattern of thinking. She will cover ways and means to overcome these patterns.
- A workshop on “How to green your menstrual cycle” with Rona Mirimi Cutisteanu
- Guided Meditation with Anni Newham
- Goodie bags full of fantastic goodies just for you!