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Carola Pickenhan - Independent Lifeplus Associate

Your Wellness Center – holistic wellbeing inspiration

Whether you’re starting your journey into the world of nutritional supplementation and holistic wellbeing or are already well on your way, we have information, guidance and expert opinion to help and support you. Let us make it as easy as possible for you with a definitive range of trustworthy, authoritative and informative, easy-to-read articles and advice.

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Muscles

What are calisthenics?

Reading Time: 3 minutes What are calisthenics and why should you be doing them? Developed in ancient Greece, calisthenics are exercises of differing intensities and rhythms that can be completed using nothing but your own body weight – although you also have the option of introducing light handheld equipment. The variety of exercises you can perform target everything from […]

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The importance of warming up and cooling down

Reading Time: 3 minutes The importance of warming up and cooling down to improve your athletic performance Since our school days we have been told that it’s important to warm up and cool down whenever we perform any type of movement workout. We probably haven’t questioned it. After all, we know and accept that warming up and cooling down […]

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Dynamic stretching – what is it and why is it so important?

Reading Time: 3 minutes When you think of stretches, you’ll probably picture what is known as a static stretch. This is the type of stretch you would typically do at the end of exercise as part of your cool down routine and would involve standing in a relatively still position while moving parts of your body to gently stretch […]

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The importance of the correct running form for injury prevention

Reading Time: 4 minutes Running is a great example of an accessible movement workout that can really help you reap the health benefits of physical exercise. While it’s relatively easy for most people to pick up, it’s also easy to run without using the correct form and technique, which can lead to a whole host of injuries from the […]

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Why do we sometimes not lose weight when we exercise?

Reading Time: 4 minutes There are many health benefits of physical exercise, but sometimes, the one we want is simply weight loss. There’s nothing more annoying though, than being committed and disciplined on the exercise front and then getting on the scales at the end of the week only to find you haven’t actually lost any weight – or […]

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How do our recovery needs change as we age?

Reading Time: 3 minutes While it would be nice to have the same energy and ability to bounce back in our 40s, 50s and beyond, as we did in our teens and 20s, it’s sadly just not the case. As we get older our bodies don’t respond to our regular movement workouts in the same way. Tiredness, aches and […]

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How can flexibility training benefit your overall fitness?

Reading Time: 3 minutes Flexibility is fundamental for everyday life. In fact, it’s so important that we often don’t think about it until something goes wrong and we start to miss it. Without flexibility we wouldn’t be able to perform everyday tasks, like bending over to pick something up, or sitting down in a chair. Flexibility also enables us […]

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What is strength fitness?

Reading Time: 2 minutes Why strength fitness should form a big part of your planned movement workouts. Being physically fit comes in different forms. For example, someone who can run a marathon is no doubt physically fit, but they might not be able to lift heavy weights. Someone who might be able to lift heavy weights on the other […]

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What is endurance fitness?

Reading Time: 3 minutes Why endurance fitness should feature in your movement workouts Endurance is one of the four pillars of fitness and relates to your physical ability to sustain a movement workout for a prolonged period. The biggest threat to good endurance is fatigue, but by keeping at it and continuing to exercise, you will find things are […]

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Exercise and sustainable long term weight loss

Reading Time: 3 minutes Losing weight is a challenge, but it’s really only half the battle. The other half is keeping it off. Many people who lose weight ultimately gain it back, with research showing that only around a fifth of those successfully keeping the weight off in the long term.1 Don’t lose faith though, as there are scientifically […]

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What is mindful exercise and why is it important?

Reading Time: 3 minutes The term ‘mindfulness’ is all around us these days, and there’s a huge emphasis on the importance of doing things ‘mindfully’ – but what does this mean? When it comes to exercise, psychologist Dr. Aria defines mindful exercise as “letting go of unwanted thoughts and distractions, and instead, directing your attention to your physical sensations, […]

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The importance of physical exercise for children

Reading Time: 2 minutes When we talk of children and physical exercise, it’s a lot different to how we would approach a movement workout for an adult – you certainly wouldn’t expect to see a child lifting weights at a gym, for example. For a child, any form of movement could be classed as physical activity, from running around […]

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Why we need vitamins and minerals – a focus on Magnesium

Reading Time: 2 minutes Vitamins and minerals are important for our overall health and it’s important to consume a full range, in the adequate amounts, so that our bodies function optimally. One of the minerals that is sometimes taken for granted is magnesium. Magnesium is prominent in the earth’s crust, so it’s not surprising that it’s incorporated into the […]

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The fascinating benefits of cold-water therapy

Reading Time: 3 minutes Traditional cold-water therapy, also known as cold hydrotherapy, involves water that’s around 59°F (15°C) to treat heath conditions or stimulate health benefits. It might sound more like torture than therapy, but cold-water therapy is something that professional athletes have been harnessing the power of for years! Ice baths are known to help muscles post-workout and […]

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Strength and conditioning – often overlooked but extremely important

Reading Time: 3 minutes Strength is a term that is often considered to be exclusive to those who lift weights or need power to exert force, such as a boxer or wrestler, but the truth is that all of us – both sportspeople and those with no interest in sports whatsoever – can benefit from a focus on strength […]

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The importance of stretching

Reading Time: 4 minutes Is stretching really that important? How can something so simple bring such huge health benefits? It’s common to associate stretching with something only athletes and sports people need to do but stretching is beneficial for absolutely everybody! Stretching shouldn’t just become a priority when our muscles start to feel tight, or when we feel pain, […]

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The importance of finding a balance in your diet

Reading Time: 3 minutes The number of diet plans out there is vast and they cover a range of principles depending on your goals and lifestyle choices. Vegetarian, Vegan, Keto, Paleo, intermittent fasting… no wonder it’s confusing. What can make it even more confusing, is that often these diets will focus on one of the three main macronutrients (carbohydrates, […]

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What is the role of electrolytes within our body?

Reading Time: 2 minutes You have probably heard of electrolytes before. They’re often found in sports drinks, or in recovery sachets to be added to water if you’ve been unwell, but do you know what they actually are and how they work? An electrolyte is a mineral that carries an electrical charge when it is dissolved in water. They […]

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What helps joint health?

Reading Time: 3 minutes Many of us may not even think about our joints until something has gone wrong—particularly if they become swollen or painful. This is often the case in particular when it comes to exercise. It’s probably safe to assume that many of us exercise in order to keep our muscles strong and our cardiovascular system in […]

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The relationship between sport and correct nutrition

Reading Time: 5 minutes How to achieve your sporting goals Reducing fat or building muscles – the targeting of sports nutrition is versatile and can have different effects on the body. Sports nutrition that includes a balanced combination of minerals, vitamins, and essential nutrients offers the most benefits. The individual composition of the diet in sport not only depends […]

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What is protein?

Reading Time: 4 minutes Everything you thought you knew but didn’t. Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet.  Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and […]

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The benefits of doing Pilates

Reading Time: 4 minutes How Pilates can help your body and mind Pilates has become more and more popular in recent years. The benefits from doing Pilates are becoming better known and it’s now a form of exercise not only popular with dancers or people who also like yoga but rather a sport for anyone wanting to get to […]

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Macronutrients

Reading Time: 5 minutes The macros: carbohydrate, protein and fat Macronutrients, or macros for short, include carbohydrates, proteins and fats. Almost everything we eat contains a certain amount of macronutrients. Our body needs the nutrients for various important functions such as growth, development and energy supply.1 Learn more about what macronutrients can do in our body. Carbohydrates Carbohydrates are […]

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Overtraining

Reading Time: 3 minutes How much exercise is too much? Anyone actively training to increase their performance can be at risk of overtraining – especially when using high training loads to achieve your fitness goals and improve performance. As studies have shown these can only be tolerated by your body through periods of rest and recovery.1When considering how much […]

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Laughter is healthy

Reading Time: 5 minutes This is how laughter affects our body “A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why […]

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What are micronutrients?

Reading Time: 8 minutes Vitamins, minerals, trace elements & other nutrients Nutrients are divided into two groups: micronutrients and macronutrients. By definition, micronutrients are components of food that do not give the body energy but are still essential to life due to their function and various processes in the body.1 Micronutrients include vitamins, minerals and trace elements in addition […]

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The Magic Window of Recovery

Reading Time: 2 minutes Regular, prolonged exercise is one of the best ways that we can strengthen our bodies and boost our overall health – and the best part is that the benefits don’t stop working when we do! Post-exercise is the time when your body is working its hardest. You’ve done the hard bit and you’re allowed to […]

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Feeling the effects of exercise

Reading Time: 2 minutes Regular exercise is the best solution for a healthy body, offering a whole host of short- and long-term benefits. The main benefits can be split into three areas: 1. Aerobic endurance 2. Strength gains 3. Psychological benefits While helping to improve your physical shape externally and the health of your body internally, exercise can also […]

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Why are eggs healthy?

Reading Time: 7 minutes The health benefits of eggs Are eggs good for you? This question has long been a subject of debate, the reason being that many people associate eggs with harmful cholesterol and its negative effects on the body. However, studies have shown that eggs contain many valuable nutrients important for our body’s health.1 This makes chicken […]

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Taking nutrients on the go

Reading Time: < 1 minute Whether you’re training for a particular sport, or just trying to keep in shape you need to make sure your body is getting all the nutrients it needs – before, during and after exercise. While stopping to refuel is easier if you happen to be in the gym, it’s not always convenient to carry full-sized […]

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Exercising mind and body as we get older

Reading Time: 3 minutes Life is a precious commodity, one that most of us are lucky enough to take for granted during our younger years, when the future seems infinite and our energy boundless. Then time intervenes. As the decades pass, that energy seems a little less boundless. There’s less in the tank. It’s a little more difficult to […]

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Is your diet fit for purpose?

Reading Time: 2 minutes Making well-intended resolutions, aimed at positive lifestyle changes, is not uncommon – especially after moments of indulgence. At such times it’s only natural to give some serious thought to a sensible diet and maybe more exercise. However, it’s important to understand how “healthy eating” differs from diets aimed solely at weight loss. Keeping an eye […]

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Why is vitamin D important?

Reading Time: 4 minutes Vitamin D is one of the most important vitamins for our overall health but it’s also one that some of us aren’t getting enough of. Vitamin D is probably best known for its contribution to our bone health by helping our bodies to absorb calcium and phosphorus, key minerals for strong bones. It’s important to […]

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The Foundation of Fitness

Reading Time: 4 minutes An active life needs a solid backbone… When we think about staying active, we normally envision walking, running, cycling…using our arms and legs to get the heart pumping. We think less often about the foundation of all our movement – the unsung hero that is our back. Barely any of us pay attention to it, […]

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