The Body Tonic Group

02/04/2026

Stay positive today!

02/04/2026

🙂These issues are not only due to lack of exercise, but contribute to health concerns.

😒Lack of core exercise can possibly cause problems for the pelvic floor muscles - which hold your organs high up and in place - as well as supporting the lower back, the re**um, and subsequently the va**na and cervix. Weak stomach muscles that protrude forwards, pull on and strain the lower back muscles.
😯Without a strong core, downward pressure is created and pushes the organs out, which can result in Pelvic Floor Dysfunction (E.g., ‘The cherry’ that pops out the va**na – or, for both sexes, re**al issues such as haemorrhoids).

💥N.B. Don't try this exercise at home, unless you have expert guidance from myself.

31/03/2026

👍Love your body!
Exercise and eat well to enjoy good health!

🙂During exercise muscles must be kept equally strong in all regions for balance of the joints and muscles. The vertebral column must be always kept in its natural curve. Over accentuation of any curve will create damage to the body, placing the body out of its natural alignment - which helps to keep the core positioned strongly.

31/03/2026

😀TIP
The stomach is also known as the core or torso. The core is an integrated, interdependent unit. The body’s core strength begins and ends with the stabilization and strength of the muscles of the stomach.
👍Why keep the core strong?

🫀To improve muscle function, to protect the structure of the body and to improve activities in daily life
🫀Improve posture
🫀Condition the muscles of the stomach to respond appropriately for use and for proper assimilation of nutrients
🫀Support the pelvic basin and pelvic floor muscles

31/03/2026

🙂Personal training and small group times and days 🙂have opened up. Home studio. We work with free body weight and training aids. All ages and levels welcome.
🙂If you keen to increase your flexibility, strength, improve your balance and posture, I can help you.
🙂If you have an old injury to work around, or don't feel you quite know the right exercises suited to you, I can help you.
🙂PM me for more information.

30/03/2026

👍Drink more water! Eat healthy foods!
😯Symptoms you may feel when not drinking enough water:

Thirst at odd times, or a constant and ongoing thirst
Dry, burning, and scratchy eyes
Strong yellow urine and strong urine odour
Joint pain
Lower back pain
Dry eyes
Headaches
Stomach bloating
Constipation
Dry and flaky skin
Sore throat
Overweight
Mood swings
Fatigue
Sugar cravings
Food cravings, such as salt or bread
The inability to think clearly and concentrate for extended periods of time
Extreme tiredness, and the feeling of constant exhaustion

28/03/2026

🫀Your heart is the central organ, and the correct functioning of the heart leads to greater functioning of the whole skeletal system, muscles, bones and heart. With this is the importance of the body needing water, therefore cut out the carbonated or sugar filled drinks and look after your heart, be cognisant of the liquids that you are consuming, to increase better daily living and reduce pain and inflammation.

28/03/2026

🫀👍Look after your heart!

💪🏼The heart ensures that oxygen gets to the brain and all vital organs and links 160,000 kilometres of blood vessels in the body
💪🏼Weighs 500 grams
💪🏼Pumps 4.7 litres of blood every 60 seconds through its chambers

26/03/2026

👍Strengthening the calves and feet is the best way to support our knees and allow for stronger walking.

🫀Remember the more you walk, the faster you go, the stronger your muscles become and the more you can push up higher, using the feet and using the calves to their fullest range of motion as well as using the buttocks and stomach – power walking as you go.
🫀Ease yourself into your brisk walking, it takes roughly an average 2 months to reach a faster pace without creating injury. Start walking in your lunch break to increase circulation and de-stress, as well as to get stronger.

25/03/2026

25/03/2026

😀Stretching is great for the whole body, but here is a tip for stretching and working your feet to help you release swollen ankles:
Again, simple yet effective moves, easy to execute at home or at the office.

🫀Sitting in a chair, place your hip, legs and feet in a straight line out in front of you, pulling your toes back (flex) gently and hold your move for the count of four and release. Don’t press down hard, locking the knee joints, pushing hard into your leg – you are not contracting your thighs too hard
🫀Then turn and roll your foot inwards, start rolling it slowly, then point it down without moving your knee too much or your leg. Then roll your foot outwards, and pull back (gently) and into the starting the position again
🫀Repeat this movement until you feel less pressure in your legs and your body is more relaxed

25/03/2026

👍Allow your body to release the stress and relax!

😒Stress, a significant component of chronic health problems
😯Stress increases the output of cortisone from the adrenal glands
😯Impairs immune function
😯Elevates blood pressure and heart rate
😯Upsets the balance of oestrogen and progesterone hormones, therefore increasing various forms of illness
😯Stress restricts blood flow to the organs for healthy body functioning. One of the best ways to combat this is to exercise and increase stretching movements.

👍Stretch for ten minutes a day, help the mind to relax and the whole body to destress.