Strengthening: Kneeling Extensions

This is a great strengthening exercise that keeps your core muscles nice and strong as well as helping to reduce lower back pain!
Start by kneeling on all fours, your hands should be beneath your shoulders and your knees directly below your hips. Engage your core muscles and slowly lift your right arm extending it out in front of you keeping your arm straight then slowly lift your left leg extending it back, keeping it straight and pointing your toes down.
Hold for 10-30 seconds before slowly lowering back to your starting position. Repeat three times on each side. Remember to keep your core engaged the whole time!!

Upright leg Stretch

Standing stretches can prep your body for more intense exercise. As part of your warm-up routine, these stretches will increase your heart rate faster than floor stretches. Try a leg-stretching exercise.

  1. Stand facing a wall. Slowly lift your left foot and bring your heel to your buttock.
  2. Grab hold of your left ankle with your left hand and place your right hand on the wall for stability.
  3. Gently pull on your ankle until you feel a mild stretch in your right thigh.
  4. Hold this stretch 10 seconds. Slowly return your leg to the original position.
  5. Relax 10 seconds and repeat with right leg.

Dr John’s Beetroot Smoothie

Having a smoothie a day is a great way to get your recommended vegetable intake. Dr John and his family LOVE this whole food smoothie, it’s packed with veggie goodness helping build strong immune systems all year round! Have a try for yourself 🙂

  • 1/2 raw beetroot
  • 1 handful of Silverbeet
  • 1 handful of kale
  • 1 small piece of ginger
  • 1/2 whole lemon (skin & all)
  • Water
Mum Steffi and baby Sophia “Thanks for sharing mummy”
Even baby Sophia loves it!
Dr John enjoying his daily Beetroot Smoothie!