Health & Wellness

Hi Guys…I wanted to do a post on this topic because in my business…which is Leadership Coaching & Development, I meet a lot of corporate individuals who I’m sorry to say are not in the best physical condition. Especially the women. I don’t know if it’s due to the job and the constant sitting but the women tend to put on a lot of weight and that really concerns me. I feel that women, inspite of being at the managerial level, dealing with kids and the husband or significant other, we need to not forget about ourselves.

I’ve always felt that I needed to look good for me not for the husband or for anyone else. I also needed to stay healthy for me and no one else. I ensure that I exercise, especially if I feel my weight has increased. I’ve tried many things. I even did Tai Chi so that I could go into that meditative zone while still getting in some exercise. I’m including some info on Tai Chi for those interested in starting or just don’t know what that is. I have my own tapes and I thinks its an amazing method to do meditation while also exercising at the same time. I’m also including below, the Kettle-bell exercise format I do that allowed me to loose my back fat and 7lbs.


So what is Tai Chi? Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. Tai Chi is a holistic approach to wellness (including mind, body, and spirit) and concentrates on relieving the physical effects of stress on the body and mind. … Tai Chi unifies body, mind and energy and nurtures every part of ourselves.

Tai Chi

You Can Learn Tai Chi. Although tai chi is not especially easy to learn, it is not the most difficult exercise to do either. Half of China’s 200 million people who successfully learned and currently do tai chi every day began after age fifty. If they can learn, so can you. Please note that if you buy anything through these links I may get a credit on the sale but at no cost to you, so I do appreciate it as it helps support my blog.

Tai Chi can increase your flexibility and improve your balance. This activity is low-impact, so you are not going to put your joints at risk. If you have high blood pressure, some studies have shown that tai chi can help lower your blood pressure. When I did Tai Chi, initially the hardest part was remembering the sequence of the moves and some of the moves, your body isn’t accustomed to but I got into it pretty quickly.

You also start to realise that Tai Chi is like learning a fighting style but very slowly because when you do the self same moves quickly, they are defensive and can seem to deflect an attack or help you protect yourself.


Kettlebells coloured

Another fairly easy weight loss exercise or health and wellness activity I wanted to share was the use of the Kettle Bell. This is my go to exercise regime to lose weight. My husband started me on this at the gym and I lost 6 pounds in 2 weeks doing it 3 times per week and the thing is…its as easy as walking. So again I’m including links to videos to help you understand what you need to do if you’re interested.

This is the exercise regime I do. Do each part one after the other and that equals one set. You need to do four sets:

  1. Kettle bell farmers walk
         Start with the farmers walk – The farmer’s walk builds muscle ridiculously fast, slashes body fat, increases strength and performance in the big lifts, and has very little risk of injury. The Farmer’s Walk activates nearly every muscle group. The core braces and stabilizes the entire body. Grip strength in the hands, wrists and forearms is a necessity. The upper back works to keep the shoulders and chest from sagging. See the video. Walk at least 20-30 steps, I’m not sure how much that is in feet or km.
  2. Do the Kettle-bell swing – 15 swings . See this video to help you. Start off with a weight you can manage. I started with 20lbs and now I’m doing 30lbs on each arm. Moderate to high reps using a light kettlebell, combined with short rests, will help improve your muscular endurance. Your glutes, hamstrings, quadriceps, lower back, shoulders, arms and core muscles are all worked effectively during kettlebell swings.
  3. Do a set of the kettle-bell around the hip swings. Do 15 swings. See the video for help.
  4. Plank
     Do a 30 minute plank. While getting into the proper form is straightforward, holding the position takes strength and endurance in your abs, back, and core. The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance. See this video for help.





The amount of times per week you should use your kettle-bell depends on the intensity and what type of exercises you are using and how fast you want your body to streamline. Using good workout program like this, then 3 – 4 times per week is usually enough to see excellent results.

If you found this helpful and you actually try this let me know how it worked for you. But you have to maintain it for at least 2-3 weeks before you se some changes but you feel the changes before you see them. I did. I felt stronger, had more energy and walking a particularly steep hill that I walk on afternoons was no longer such a struggle because this program increased my endurance.

Gail Circular

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I will be posting about my adventure into Yoga next. That was interesting.

Published by Gail Francis

Hi, I'm a mother of four, one boy and three girls ranging in ages from 26yrs to 22yrs. I own my own business that I run with my husband and we have no pets. We've had a variety of pets from dogs, cats fish etc, but things go wrong when we have pets so we decided that we are not pet people. I'm a creative person and I love to learn and share what I learn. Watercolour painting is my great love. I dream of having my art appreciated and hung on the walls of homes, offices, churches, anywhere that people can view them and start up a conversation about them. So that's a little about me, come peruse more of my site and ENJOY!!!

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