Suna Pilates tips for Autumn wellness

As the days shorten in autumn, the trees take in as many nutrients from the sun and the ground as they can, to ensure that they can last the winter. They store goodness, they focus on repair and cleansing, they shed leaves and they let go of everything they don’t need in order to get ready for winter.

In terms of our bodies, we need to focus on creating nutritional reserves, making sure everything is functional, and knowing what to work on - and what not to work on.

Breathing is key, and balance in every area is required to ensure we steady ourselves for winter. 

 

Breathe well for autumn

Breathing focus creates more abdominal strength for effective ribcage movement; allows better mobility in the spine; and this flows on to provide improved organ, skeletal and muscular health. 

Improved ribcage mobility with abdominal activation also allows improved ab work – strengthening, toning and function - for greater core strength. 

Read more about the many other incredible benefits of correct breathing!

 

Movement for autumn

Our Seasonal focus means that over the coming months of autumn you will see a range of flexion and extension movements, and movements that strengthen breathing function through our different Pilates workouts. Flexion exercises  strengthen, tone and flatten abs and give us more functional fitness power to 'get up and move' in daily life as well as exercise. Lengthening movements allow us to feel our bodies in a different way and keep muscles long and strong for flexible strength.

You will become more oxygenated, more flexible and more balanced - and look toned and strong.  

 

The best foods for autumn 

Different seasons come with different requirements for the body - but also for different bodies in different ways! We can use Kinesiology to test your metabolic type and find out which foods are best for you, how much food your body needs and when is best for you to eat. This lets you personalise any nutritional advice to your body.

Did you know that if you are in a higher stress state than usual that you require more protein and quality fat to balance the body and its functions and your entire central nervous system? Protein is what we use to repair ourselves.

To get the most out of your body in every season get your metabolic type and requirements checked, then eat your protein with the seasonally grown veges and fruit below. 

Seasonal Vegetables:  Avocado, Broccoli, Brussel Sprouts, Buttercup Squash, Butternut, Green Cabbage, Capsicum, Carrots, Cauliflower, Celery, Chilli Peppers, Courgettes, Cucumber, Eggplant, Fennel, Fresh Herbs, Kale, Kohlrabi, Kumara, Leeks, Lettuce, Mushrooms, Onions, Parsnips, Potatoes, Pumpkin, Radishes, Rhubarb, Silverbeet, Spinach, Spring Onions, Sprouted Beans and Seeds, Swedes, Sweetcorn, Tomatoes, Turnips, Watercress.

Fruit: Apples, Blueberries, Feijoas, Honeydew Melon, Gold Kiwifruit, Limes, Mandarins, Nashi Pears, Nectarines, Passionfruit, Peaches, Pears, Persimmons, Plums, Rock Melon, Watermelon juice.

 

Hydration for autumn 

As always, look for ways to provide your body with quality water. You may choose to drink filtered water or find a source of fresh water that is free from chlorine, fluoride or other additives.

Water is required by the body primarily for dilution - removing the waste by-products from your bodily processes. Dehydration places real strain on your body - well before it gets to the point you might notice feeling it!

As the weather cools in autumn we need to be mindful of providing effective hydration - a basic guide is around a litre per 25kg of body weight every day. If you'd like personalised advice just book for a Kinesiology session and find out what's perfect for your body, right now.

A great tip to ensure water is absorbed and processed effectively is to swirl your water in your mouth before you swallow.

 

Want to do more for your body in autumn? 

Book a quick Needs testing session and find out what your body needs, and if it can use the minerals or supplements you are taking. Avoid wasting money and your body's energy on supplements you don't need, and make sure that your body can actually use your supplements. Quality is essential for effective supplementation, but your body function needs to be working well too to absorb what you need.

Make a stand for your wellbeing and sign up to the Be Well 8 Programme. We'll work with you to create the perfect personalised wellness plan to help you change your life forever through implementing simple, practical changes.

 

Self care purchases for autumn

Shakti mat and pillow – acupressure for your spine and neck helps improve breathing and mobility as the weather gets colder.

Omrub Organic Muscle Rub – apply all over your feet, and rub onto your chest and back to help shift congestion from colds and coughs. It smells so good!

Sama Blocks - stay emotionally balanced and enhance body function through Rest & Repair.

Shop take home goodness here.

 

More reading for autumn

Finding Mindfulness & Wellness in Autumn

Understanding Depression & Anxiety

Can Breath lessen Anxiety? Science says Yes