https://radioveritas.co.za/ A short exercise programme to start your day in a healthy way. Health & Fitness en Wed, 28 Feb 2024 06:55:03 +0200 Tue, 20 Aug 2024 09:10:11 +0200 30 http://blogs.law.harvard.edu/tech/rss iono.fm 2.5.2.0 Radio Veritas no Jacquie Sunley Daily feeds@iono.fm (Feed Manager) https://cdn.iono.fm/files/p254/logo_254_20250908_202214_1400.jpeg https://radioveritas.co.za/ A short exercise programme to start your day in a healthy way. Radio Veritas episodic Radio Veritas akani@radioveritas.co.za false ZA https://iono.fm/e/1472385 https://iono.fm/e/1472385 Episode 113
Standing exercises:
Ex:1:
Rolling through the feet. Excellent exercise for lymph drainage.
Ex:2: step to the side Knee lifts
Ex:3: walking forwards and back.
Goodbye dear listeners until further notice 🥴
I hope you have enjoyed your exercises of 113 episodes.
Yours in Listening
Jacquie Sunley
Rivonia Parish. ]]> Health & Fitness Tue, 20 Aug 2024 09:10:00 +0200 0 0 FunRise with Jaquie Sunley Friday August 16th Episode 113 0 0 Jacquie Sunley full 4:59 FUNRISE with Jacquie Sunley https://iono.fm/e/1472379 https://iono.fm/e/1472379 Episode 112
Apologies Yesterday was episode 111
Today episode 112
Start: Seated.
Ex: 1: Spinal Rotations.
Ex:2: Spinal Flexion and Extension.
Ex: 3: seated to standing. ]]> Health & Fitness Tue, 20 Aug 2024 09:02:00 +0200 0 0 FunRise with Jacquie Sunley Thursday August 15th Episode 112 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1472375 https://iono.fm/e/1472375 : Finishing yesterday’s programme with the other leg.
: Seated. Breathing with Arm Circles.
: Seated: Hip joint Zig zag.
: Spinal Rotations. ]]> Health & Fitness Tue, 20 Aug 2024 08:52:00 +0200 0 0 FunRise with Jacquie Sunlay 0 0 Jacquie Sunley full 4:58 FUNRISE with Jacquie Sunley https://iono.fm/e/1470414 https://iono.fm/e/1470414 Episode 110
Start lying on your back and then end in seated position.
: Finishing yesterday’s programme with the other leg.
: Seated. Breathing with Arm Circles.
: Seated: Hip joint Zig zag.
: Spinal Rotations. ]]> Health & Fitness Tue, 13 Aug 2024 22:15:00 +0200 0 0 FunRise with Jacquie - Wednesday, 14 August 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1468568 https://iono.fm/e/1468568 Standing position.
Exercises:
1. Breathing with Arm Circles
2. Bend knees and straighten knees, Rise and lower.
3. Feet together.
Step right foot to the right,
Close left to right foot,
Step to the right, tap left foot to right foot,
Step forward on left foot and then tap right foot to left then step back on right foot and tap left foot to right foot. So you end with no weight on left foot, ready to start the pattern again but with the with left foot.
Step together step tap forward tap back tap ending with right foot ready to begin the pattern again. ]]> Health & Fitness Wed, 07 Aug 2024 14:30:00 +0200 0 0 FunRise with Jacquie - Thursday, 08 August 2024 0 0 Jacquie Sunley full 5:01 FUNRISE with Jacquie Sunley https://iono.fm/e/1468307 https://iono.fm/e/1468307 Apologies for lack of exercise on Monday 5th and Tuesday 6th August.
Standing position
Exercises:
1. Breathing with Arm Circles.
2. Roll downs
3. Standing Feet shoulder width apart and feet slightly turned out.
4. as for last week.
Bend knees
Stretch knees
Rise on toes and lower.
Tomorrow we will start moving. ]]> Health & Fitness Tue, 06 Aug 2024 22:57:00 +0200 0 0 FunRise with Jacquie - Wednesday, 07 August 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1466713 https://iono.fm/e/1466713 Position on your back with legs stretched out.
Exercises:
1. Hip Hikes
2. 1 leg Circle
3. Rotations
Log roll to standing.
4. Standing: Bend and stretch and Rise, and lower. ]]> Health & Fitness Fri, 02 Aug 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 02 August 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1466572 https://iono.fm/e/1466572 Exercises:
1. Seated position with legs apart and knees bent but forward .Ankle exercises.
2. Standing: Bend and Stretch x4
3. Rise and lower x4 ]]> Health & Fitness Thu, 01 Aug 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 01 August 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1466144 https://iono.fm/e/1466144 Theme: Ankles
Position: lying on your back.
Exercises:
1. Same as Ex: 2 for Monday and Tuesday but adding ankle exercises.
2. Seated: Ankle Rotations
3. Standing:
Bend Stretch Rise and Lower. ]]> Health & Fitness Wed, 31 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Wednesday, 31 July 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1465541 https://iono.fm/e/1465541 Theme: Ankles
Position: lying on your back.
Exercises:
1. Ankle exercises as we did yesterday.
2. Bend and stretch right leg with ankle exercise as we did yesterday.
Leg Roll to sitting position.
3. Seated with Right leg across the left leg: Ankle Rotations.
4. Standing with feet apart and legs turned out as much as you are comfortable. ]]> Health & Fitness Mon, 29 Jul 2024 16:35:00 +0200 0 0 FunRise with Jacquie - Tuesday, 30 July 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1465454 https://iono.fm/e/1465454 Theme this week and the effect of their movements on the rest of your body.
Position: lying on your back with straight legs in parallel position and hip distance apart.
Exercises:
2. Feet point up and down, In and out
3. Bend Right knee to right shoulder and then straighten right leg to the ceiling, pushing the heel to the ceiling at the same time to stretch the back of the leg. Repeat action.
Repeat left leg.
4. Log Roll to sitting
Then place right ankle across left thigh. Ankle rotations. I call this the Pub exercise. Men always sit on Pub stools with a leg placed across the other leg. This position is excellent for two reasons.
A) it stretches the buttock muscles
B) it gives opportunity to exercise the ankles. ]]> Health & Fitness Mon, 29 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday, 29 July 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1464302 https://iono.fm/e/1464302 Exercises:
1. Bend and stretch knees on the Diagonal
2. Rotations
3. log Roll to sit. Sit and stand ex:
4. Hamstring Stretch ]]> Health & Fitness Thu, 25 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 25 July 2024. 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1463182 https://iono.fm/e/1463182 Exercises:
1. Bend and stretch R leg x4 repeat left leg.
2. Reverse 1 leg circle
3. Rotation
4. Hamstring stretch. ]]> Health & Fitness Tue, 23 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 23 July 2024 0 0 Jacquie Sunley full 5:06 FUNRISE with Jacquie Sunley https://iono.fm/e/1462890 https://iono.fm/e/1462890 Theme this week is exercising Knees.
Position: lying on your back, knees bent, legs hip distance apart.
Exercises:
1. Bend Right knee and the straighten knee with foot pointed to ceiling. Repeat.
2. 1 leg bicycle
3. Rotations
4. log roll to sitting and Hamstring stretch. ]]> Health & Fitness Mon, 22 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday, 22 July 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1461335 https://iono.fm/e/1461335 Although we have used and moved the knee joint this week and focused on the Hip joint, today we are going to focus on more knee mobility and 3 Stretches.
A) The Hamstrings at the back of the legs.
B) The Quadriceps at the front of the thigh bone.
C) The Muscles at the back of the buttocks.
Position: on your back, on the bed or on the floor.
Exercises:
1. Hug the Right knee and stretch the left leg away.
Bend and straighten the Right knee. Reverse.
2. Lie with legs wide apart. Take the knees to the right and feel the stretch over the FRONT of the LEFT THIGH.
3. Log Roll to sitting.
Take Right leg crossing right ankle over left knee. Ensure correct alignment. Lean forward over the legs and feel the STRETCH over the RIGHT BUTTOCKS. Change legs.
4. Sit with knees bent and legs hip distance apart.
Take right leg forward in front of right hip, and right foot toes turned up to the ceiling. Right leg MUST BE STRAIGHT.
Inhale
Exhale and lean forward with straight spine and STRAIGHT RIGHT LEG. You must feel the STRETCH of the Hamstrings at the back of the knee and hip.
Change legs. ]]> Health & Fitness Fri, 19 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 19 July 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1460574 https://iono.fm/e/1460574 Position: Seated on a chair or the bed.
Exercises:
1. Feet and knees are hip distance apart.
Lift right leg and foot to the side keeping leg in parallel and bring it back to start position: Repeat 4 x
2. Repeat left leg.
3. Feet and knees together and either place a cushion or your hands between your knees. Thus strengthens the inner thigh muscles.
4. Place a scarf or a stretch band around your knees or your hands against the outside of your knees.
Listen to the recording for directions. ]]> Health & Fitness Thu, 18 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 18 July 2024 0 0 Jacquie Sunley full 5:06 FUNRISE with Jacquie Sunley https://iono.fm/e/1460567 https://iono.fm/e/1460567 Exercises:
1. Repeating yesterday’s Ex: 4:
2. Reverse
3. Repeat ex: 1 with left leg
4. Reverse
5. Adding knee lift
6. Reverse.
7. Repeat Left leg and Reverse. ]]> Health & Fitness Wed, 17 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Wednesday, 17 July 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1460565 https://iono.fm/e/1460565 Position on your back with knees bent and hip distance apart.
1. Repeat Leg slide to knee lift: repeat left leg
2. Knee openings
3. knee openings and leg slides
4. knee openings to leg slide to knee lift.
This constitutes 1 leg circle which we have done before BUT THIS TIME IT IS ESSENTIAL TO NOT MOVE the Pelvis or Ribcage. ]]> Health & Fitness Tue, 16 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 16 July 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1460275 https://iono.fm/e/1460275 This week we are focusing on Hip and knee movements.
The focus is to ensure that you achieve FULL RANGE OF MOVEMENT without moving the Ribcage and pelvis.
If you use these parts of the body in the following exercises and will using compensating muscles and the hips and knees will only end up getting stiff.
Position: lying on you back with knees bent and feet hip distance apart.
Exercise 1: Leg Slides
Exercise 2: leg slides to knee lift
Exercise 3: Knee opening and closing in hip joint.
Position: Seated
Ex: 4: Feet and knees together: open right knee and foot and close back to start position.
Repeat left leg.
Ex:5: Slide right leg forward and then return to start position. ]]> Health & Fitness Mon, 15 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday 15 July 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1459974 https://iono.fm/e/1459974 Episode 92
Spine Ribcage and shoulder girdle and shoulder joint combination.
Seated Position
Ex:1: Spinal Flexion with arms forward into Spinal extension and Shoulder extension ( arms behind you)
Ex:2: Spinal and Ribcage Rotation with arms
Ex:3: Spinal side bends with arms. ]]> Health & Fitness Fri, 12 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 12 July 2024 0 0 Jacquie Sunley full 5:07 FUNRISE with Jacquie Sunley https://iono.fm/e/1459351 https://iono.fm/e/1459351 Episode 91
Position: Seated.
Ex:1: Chicken Wings
Ex:2: Scissor Arms
Ex:3: Arm Circles ]]> Health & Fitness Thu, 11 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 11 July 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1458335 https://iono.fm/e/1458335 Shoulder Girdle and Shoulder Joint and applying these movements to daily activities.
Exercises:
1. Seated Chicken Wings
2. Forward Arm Raise and lower which is flexion and extension of the Shoulder joint.
3. Standing: Reaching Forward to take something off a shelf at chest level and placing it on a table in front of you. ]]> Health & Fitness Tue, 09 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 09 July 2024 0 0 Jacquie Sunley full 3:35 FUNRISE with Jacquie Sunley https://iono.fm/e/1458155 https://iono.fm/e/1458155 Theme: Shoulder Girdle into Shoulder Joint.
Notes for Episode 88
Please listen to the Audio explaining that using the Shoulder Girdle correctly ensures CORRECT 👍 Shoulder joint MOVEMENTS to AVOID migraines, headaches and pains in your arms and movements.
The only exercise being done today is a variation of Chicken Wings. ]]> Health & Fitness Mon, 08 Jul 2024 05:59:00 +0200 0 0 FunRise with Jacquie - Monday, 08 July 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1457390 https://iono.fm/e/1457390 1. Rotations on the floor or the bed.
2. ⁠the WHOLE BODY AND SPINE get a workout. ]]> Health & Fitness Fri, 05 Jul 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 05 July 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1452059 https://iono.fm/e/1452059 Exercises:
1. Rotations
2. Log Roll to sitting to standing.
3. Bend knees, slide right leg to the side, stand up straight on right leg lifting left leg up and hold for 1,2,3,4.
4. Repeat left
5. Repeat above but count as below
Bend left knee on 1
Transfer weight on 2
Stand straight on 3
Hold on 4 with left knee lifted
Straighten left knee 5
Bend it 6
Straighten 7
Bend on 8
Repeat to the left. ]]> Health & Fitness Fri, 21 Jun 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 21 June 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1451924 https://iono.fm/e/1451924 Exercises:
1. Breathing with Shoulder drops
2. Knee openings and leg slides
3. Log Roll to sitting to standing
4. Same leg movements we have been doing but now lifting each leg to balance on the other leg.
Please Note: There will be no exercises given for the last week of June. ]]> Health & Fitness Thu, 20 Jun 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 20 June 2024. 0 0 Jacquie Sunley full 5:01 FUNRISE with Jacquie Sunley https://iono.fm/e/1451912 https://iono.fm/e/1451912 Apologies that I named yesterday 78 when it should have been 79.
Lying in your back with legs apart.
Exercises:
1. Hip Hikes
2. Zig Zag with hip joints.
3. Log Roll to sitting to standing.
4. Same as yesterday but adding arms as we did on Monday.
Please Note: There will be no exercises given for the last week of June. ]]> Health & Fitness Wed, 19 Jun 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Wednesday, 19 June 2024. 0 0 Jacquie Sunley full 4:59 FUNRISE with Jacquie Sunley https://iono.fm/e/1451550 https://iono.fm/e/1451550 Exercises:
1. Lying on your back: Ankle exercises
2. Hip Flexor and Hamstring Stretch
3. Same as exercise 2 yesterday.
Please Note: There will be no exercises given for the last week of June. ]]> Health & Fitness Tue, 18 Jun 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 18 June 2024 0 0 Jacquie Sunley full 4:57 FUNRISE with Jacquie Sunley https://iono.fm/e/1451540 https://iono.fm/e/1451540 Theme : this week is moving and balance once we have warmed up.
Exercise 1: Seated : Breathing with arm circles
We are now going to learn to transfer weight from one leg to the other with bent knees.
In this exercise you are using hip, knee and ankle joints while keeping your spine straight.

Exercise 2: Sitting to standing. Stand on left foot with no weight on right foot just relaxed next to left foot.
Bend left knee sliding right foot to the right and transferring weight to right leg on bent right knee and then straighten right leg, bringing your left foot to your right foot in a relaxed position.
Repeat to the left.
Please practice this in the coming days for keeping the hips knees and ankles mobile and to keep your brain focused on coordination.
Please Note: There will be no exercises given for the last week of June. ]]> Health & Fitness Mon, 17 Jun 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday, 17 June 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1449449 https://iono.fm/e/1449449 For cold weather: mobilise , stretch and coordinate
Lying on your back with legs stretched out.
Ex: 1: breathing with shoulder drops
Ex:2: Bend right knee to right shoulder Stretch to ceiling, bend knee and lower repeat Left leg.
Ex :3: open legs wide and hip hikes
Ex:4: step together with arms. Listen to the audio ]]> Health & Fitness Mon, 10 Jun 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday 10 June 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1447441 https://iono.fm/e/1447441 Exercises:
1. Breathing with Shoulder Drops
2. Hip Hikes with ankle exercises
3. Side Roll to sitting to standing.
4. Step together step tap forward tap side tap routine. ]]> Health & Fitness Tue, 04 Jun 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 04 June 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1447240 https://iono.fm/e/1447240 Theme: Winter nights are approaching and so warmups first thing in the morning in or on a WARM BED!!! Yes a Warm bed to ensure you REDUCE the risk of injury!!
Theme: Mobilise, stretch and repetitive coordination to keep your brain in action!
Exercises:
1. Ankle exercises
2. Hand behind head. Side bend to Dorsiflex left foot side bend to right.
3. Reverse. ]]> Health & Fitness Mon, 03 Jun 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday, 03 June 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1445948 https://iono.fm/e/1445948 Theme: Revise and Consolidate
1. Body Rotations as we did on Wednesday
2. Log roll to sitting for Hamstrings and inner thigh stretch with 1 leg out to the side. Repeat other leg.
3. Step together step tap
4. Repeat to the left.
5. Then, Step together step knee lift, point knee lift, point knee lift
6. Then repeat to the left.. ]]> Health & Fitness Fri, 31 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 31 May 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1445822 https://iono.fm/e/1445822 Theme: Revise and consolidate
1. Hip Flexor stretch right leg and hamstring stretch left leg together!! Repeat other side.
2. Piriformis stretch
3. Step together of yesterday’s routine ]]> Health & Fitness Thu, 30 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 30 May 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1445731 https://iono.fm/e/1445731 Theme: Revise and consolidate
1. Body Rotations
2. Seated Side Bends
3. Step tap step knee lift point right forward and lift forward and lift ]]> Health & Fitness Wed, 29 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Wednesday, 29 May 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1444228 https://iono.fm/e/1444228 Health & Fitness Thu, 23 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 23 May 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1442797 https://iono.fm/e/1442797 Theme this week:
Consolidation of Basic stability techniques which is an activation of the Pelvic Floor, abdominal muscles and shoulders down on an exhale. But this week learning to keep them activated on the inhale as well!!
Learning coordination.
1. Breathing with Full body stretch
2. Leeg Roll to sitting
3. Breathing with arm circle and spinal flexion and extension
4. Coordination skills of working arms and legs together;
5. the Step Tap routine with arms; and if there is time
6. Step to Together Step Tap routine. ]]> Health & Fitness Mon, 20 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie – Monday, 20 May 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1442268 https://iono.fm/e/1442268 Stretching and Flowing your movements.
Exercises
1. Breathing with hip flexor stretch and Hamstring Stretch
2. Log Rolling to sitting and Side Stretching
3. Step tap routine as for yesterday ]]> Health & Fitness Fri, 17 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 17 May 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1440639 https://iono.fm/e/1440639 Flowing from 1 position to another.
Exercises:
1. Breathing with full body stretch
2. Ankle exercises
3. Log Rolling to sitting. Reverse arm circle to spinal extension and flexion
4. Legs apart knee bends
5. Last Friday’s step tap routine ]]> Health & Fitness Tue, 14 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 14 May 2024 0 0 Jacquie Sunley full 5:07 FUNRISE with Jacquie Sunley https://iono.fm/e/1440635 https://iono.fm/e/1440635 Health & Fitness Tue, 14 May 2024 05:35:00 +0200 0 0 Inkanyezi Yokusa - Tuesday, 14 May 2024 0 0 Jacquie Sunley full 5:42 FUNRISE with Jacquie Sunley https://iono.fm/e/1438721 https://iono.fm/e/1438721 Exercises:
1. Breathing with Arm Circles
2. Rolling to centre of the bed
3. Rolling to getting out of side of bed
4. Sitting to standing
5. Standing to sitting to rolling on to the bed. ]]> Health & Fitness Tue, 07 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 07 May 2024 0 0 Jacquie Sunley full 5:01 FUNRISE with Jacquie Sunley https://iono.fm/e/1438133 https://iono.fm/e/1438133 The themes this week is coordination in getting in and out of bed and learning to change weight from 1 foot to the other.
Exercises:
1. Lying on your back with knees bent and feet hip distance apart.
2. Shoulder drops.
3. Learning to Roll towards the centre of the bed and on to your back to help protect your spine.
4. Learning to Roll to “the getting out of bed side” of the bed.
5. From Sitting to lying down. ]]> Health & Fitness Mon, 06 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday, 06 May 2024. 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1436574 https://iono.fm/e/1436574 Theme based on hips knees ankles and moving in a standing position and using the brain to coordinate movements.
Seated
Ex: 1: Breathing with arms
Ex: 2: Ankle exercises
Ex: 3: knee bends
Ex: 4: Hip rotations
Ex: 5: Stand
Ex: 6: step tap, forward tap. Side tap knee up ]]> Health & Fitness Fri, 03 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 03 May 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1436341 https://iono.fm/e/1436341 1. Breathing with arms
2. Ankle exercises
3. Sitting to standing and then
Step right, tap left to right tap right ft forward and back. Now add, left foot taps to left side then bring left knee up, tap to side again and left knee again. Repeat to the left.
Step left, tap right ft to left, tap left forward and back to left ft, tap right ft to right then lift right knee then tap it to the right and right knee again and then tap right ft to right again. ]]> Health & Fitness Thu, 02 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 02 May 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1436339 https://iono.fm/e/1436339 Happy Public Holiday.
1. Breathing with Arms
2. Ankle circles
3. Sitting to Standing
Step to the right, tap left to right foot, point left foot forwards and tap it back to right foot. Repeat to the left.
Step to the left, tap right foot to left foot, point left foot forward and back. ]]> Health & Fitness Wed, 01 May 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Wednesday, 01 May 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1436336 https://iono.fm/e/1436336 1. Breathing with arms
2. Seated Ankle exercises
3. Sitting to Standing with beautiful posture
4. Step to the right, lift left foot to tap to right.
Step left foot to left, tap right foot to left foot. Step tap, step tap etc. ]]> Health & Fitness Tue, 30 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 30 April 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1435966 https://iono.fm/e/1435966 Theme for the week is maintaining MOBILITY of the hips knees and ankles and continuing the sitting to standing position to ensure the hip and knee muscles do not get stiff with soo much sitting.
These exercises are essential for ALL ages and Fitness levels.
For the elderly and house bound, the office and computer bound and all school children.
Seated position:
Ex:1: Breathing with arms.
Ex: 2: feet and knees apart. Toes turned. Pivot on the heels rotating feet and knees in and out. This mobilizes the 33 muscles that cross the hip joint that enable you to walk and run.
Ex: 3: Sitting to standing 4 x
Ex: 4: standing on right leg Bend and stretch left knee 4 x. ]]> Health & Fitness Mon, 29 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday, 29 April 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1434823 https://iono.fm/e/1434823 Heads, necks, breathing, shoulders, arms, feet, ankles, and hips.
Exercises:
1. Shoulders and Head
2. Shoulders and Head Turns
3. Shoulders and lateral flexion
4. Seated Rolling through ankles and feet
5. Standing Rolling through Feet
6. Step tap ]]> Health & Fitness Fri, 26 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 26 April 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1434813 https://iono.fm/e/1434813 Head, Neck, Breathing with arms, and the Standing Foot Rolling exercise
Exercises:
1. Shoulder lifts and lower with Chin Tuck
2. as above with head turns
3. as above adding Ear to shoulder
4. breathing with arms
5. rolling through the feet standing
6. step tap. ]]> Health & Fitness Thu, 25 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursday, 25 April 2024 0 0 Jacquie Sunley full 5:00 FUNRISE with Jacquie Sunley https://iono.fm/e/1434630 https://iono.fm/e/1434630 Head, Neck, and Shoulders
Standing: Step and tap
Ankle and feet rolling
Exercises:
1. Head; Chin Tuck
2. Shoulder lift and lower adding Head turn
3. ⁠Shoulder lift and lower and Ear to shoulder
4. ⁠Rolling through feet in seated and standing
5. ⁠Step tap ]]> Health & Fitness Wed, 24 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Wednesday, 24 April 2024 0 0 Jacquie Sunley full 5:00 FUNRISE with Jacquie Sunley https://iono.fm/e/1434110 https://iono.fm/e/1434110 Episode 38
Exercises:
1. Chin tucks
2. Head-turns
3. Ear to shoulder
4. Sitting to standing, and
5. Step taps ]]> Health & Fitness Tue, 23 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Tuesday, 23 April 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1433789 https://iono.fm/e/1433789 1. Chin tuck to lengthen your neck
2. Head turns - Use your eyes
3. Sitting to standing
4. Step to the right side and tap left toes to right foot and reverse ]]> Health & Fitness Mon, 22 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Monday 22 April 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1432549 https://iono.fm/e/1432549 Theme: Coordination in flowing all this week’s exercises from 1 exercise to the next one.
1. Breathing into the right side of ribs
2. ⁠Breathing into Left side.
3. ⁠Rotation of Ribcage
4. ⁠side stretch Right and left
5. ⁠sitting to standing
6. ⁠standing arm circles ]]> Health & Fitness Fri, 19 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Friday, 19 April 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1432546 https://iono.fm/e/1432546 Breathing keeping the shoulder blades down.
Exercise 1: Seated on a chair. On exhale squeeze the buttocks as though you are preparing to stand up and pull shoulder blades down at the same time, so you lengthen your spine.
Exercise 2: sitting to standing
Exercise 3: Bend knees and stretch to standing tall. ]]> Health & Fitness Thu, 18 Apr 2024 05:55:00 +0200 0 0 FunRise with Jacquie - Thursdday, 18 April 2024 0 0 Jacquie Sunley full 5:02 FUNRISE with Jacquie Sunley https://iono.fm/e/1431487 https://iono.fm/e/1431487 Breathing without lifting the shoulders up.
Exercises adding sideways arm movements.
Yesterday we added Standing and Rotation of the Ribcage to the breathing. ]]> Health & Fitness Wed, 17 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Wednesday, 17 April 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1431486 https://iono.fm/e/1431486 1. Place your right hand on the right side of the bridge and Breath into the right hand.
2. Place left hand on left side of the ribs and breathe into the left hand.
3. Arms down: breathe into right side of ribs lifting right arm up.
4. Same for the left side.
Remember to practice this during the day whenever you can. ]]> Health & Fitness Tue, 16 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Tuesday, 16 April 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1431475 https://iono.fm/e/1431475 Please share your feedback on this Radio Veritas What’s app number 074 206 2606.
1. Which exercises have helped in relation to any problems you may have.
2. Specific exercises that have helped in a particular way - so I can share with other listeners.
3. Requests for exercises for specific problems.
This all helps me to design exercises relevant for your needs.
No names need be mentioned, but age group and work and living style does help.
Theme this week: Breathing in different parts of the lungs using a cushion between your Ribcage and and the back of a chair.
The purpose is to increase the expansion of the ribcage as well as the lungs. ]]> Health & Fitness Mon, 15 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Monday, 15 April 2024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1423107 https://iono.fm/e/1423107 Theme to flow from lying to sitting to standing.
Exercises
1. Lying on your back with feet and knees hip distance apart.
2. Ankle exercises - Rolling to sitting
3. Breathing with Arm circles
4. Spinal flexion with arms forward and back
5. Spinal Rotations
5. Sitting to standing
6. Next week we will do seated hip knee and ankle exercises and continue sitting to standing plus some standing exercises ]]> Health & Fitness Fri, 12 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Friday, 12 April 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1422999 https://iono.fm/e/1422999 Breathing benefits, focus on how you do the exercise.
Exercises:
• Breathing with neck lenghthening;
• Rotation, with focus on neck lengthening;
• Side bends
• Sitting to standing
• Tomorrow we are starting with lying down and ankle axercises
• Rolling to one side to sit. Then breathing, spine flexion; to standing ]]> Health & Fitness Thu, 11 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Thursday, 11 April 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1422938 https://iono.fm/e/1422938 Recap Breathing Benefits:
Increase Oxygen intake into the lungs:
Increase exhalation of Carbon dioxide and waste products:
Increase lung capacity.
Increase mobility in the Ribcage.
Increase strength in breathing muscles.
Increase Heart strength and circulation of blood around the body.
Increase functionality of the Lymphatic system.
Increase in the nervous system to activate organ and muscle function.
1. Ankle exercises
2. Getting out of bed.
3. Spinal flexion
4. ⁠neck lengthening into Standing ]]> Health & Fitness Wed, 10 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Wednesday, 10 April 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1422631 https://iono.fm/e/1422631 Breathing benefit: Activation of the Neural system. Activating the nerves to increase the functions of your organs and muscles.
Theme: Sitting to Standing
Exercise 1: Breathing with Reverse Arms
Exercise 2: Head nod to lengthen the neck.
Exercise 3: Rolling through the feet.
Exercise 4: Sitting to Standing ]]> Health & Fitness Tue, 09 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Tuesday, 09 April 2024 0 0 Jacquie Sunley full 5:00 FUNRISE with Jacquie Sunley https://iono.fm/e/1422622 https://iono.fm/e/1422622 Another benefit of breathing is the activation of your Lymphatic system, to reduce the risks of getting ill especially with the season of Autumn approaching.

The Theme this week and in the following weeks is to think of integrating the techniques and HOW you are moving in your daily life. Joseph Pilates said it was more important to focus on HOW you move rather than what you are doing. Working this way ensures you reduce the risk of injury. Remember your Mother’s words “ look where you are going😀👍”. Consider the techniques and how you are moving as “ exercise snacking”!
Exercise starts lying on your back on the bed and then we will roll to one side to sit on the edge of the bed.
Exercise 1. Breathing with Shoulder Drops x 3
2. Roll to one side and sit up and breath with Arm Circles x2
3. ⁠Spinal Flexion to standing and then to sitting x3
4. ⁠learn to flow your movements. ]]> Health & Fitness Mon, 08 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Monday, 08 April 20242024 0 0 Jacquie Sunley full 5:03 FUNRISE with Jacquie Sunley https://iono.fm/e/1421886 https://iono.fm/e/1421886 Breathing function no 3:
Circulation
Exercise position: on your back with knees bent and feet hip distance apart.
Exercises
1. Breathing with Shoulder Drops, Elbow Circles and arm circles
2. ⁠hip hikes
3. ⁠Ankles
4. ⁠hip flexor stretch and Hamstring Stretch . . . ]]> Health & Fitness Fri, 05 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Friday, 05 April 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1421874 https://iono.fm/e/1421874 Breathing: Function no: 2 is massaging the heart ❤️
1. Breathing with 2 x Shoulder Drop add 2 Scissors and arm circle
2. Rocking the Pelvis
3. ⁠Hip Flexor stretch and Hamstring Stretch. ]]> Health & Fitness Thu, 04 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Thursday, 04 April2024 0 0 Jacquie Sunley full 5:00 FUNRISE with Jacquie Sunley https://iono.fm/e/1421489 https://iono.fm/e/1421489 Breathing activities 6 systems and no 1 is
INHALING 0xygen and EXHALING waste products from our bodies!
Theme: lying on your back.
1. Breathing with Scissor arms: adding coordination
2. ⁠Rocking the Pelvis and hip hikes. These exercises allow the spine and pelvis to move in 4 different ways.
3. ⁠Hip Flexor stretch. Necessary to do every day because we sit so much
4. ⁠Hamstring Muscles Stretch.
These muscles need to be stretched so we can upright in correct posture. ]]> Health & Fitness Wed, 03 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Wednesday, 03 April 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1420876 https://iono.fm/e/1420876 Health & Fitness Mon, 01 Apr 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Monday 01 April 2024 0 0 Jacquie Sunley full 5:00 FUNRISE with Jacquie Sunley https://iono.fm/e/1419695 https://iono.fm/e/1419695 Health & Fitness Wed, 27 Mar 2024 05:55:00 +0200 0 0 Jacquie Sunley - Wednesday 27 March 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1418909 https://iono.fm/e/1418909 Health & Fitness Mon, 25 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Monday, 25 March 2024 0 0 Jacquie Sunley full 5:11 FUNRISE with Jacquie Sunley https://iono.fm/e/1417416 https://iono.fm/e/1417416 Health & Fitness Fri, 22 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Episode 18 - Friday, 22 March 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1417415 https://iono.fm/e/1417415 Health & Fitness Thu, 21 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Episode 17 – Thursday, 21 March 2024 0 0 Jacquie Sunley full 5:08 FUNRISE with Jacquie Sunley https://iono.fm/e/1417414 https://iono.fm/e/1417414 Health & Fitness Wed, 20 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Episode 16 - Wednesday, 20 March 2024 0 0 Jacquie Sunley full 5:08 FUNRISE with Jacquie Sunley https://iono.fm/e/1417413 https://iono.fm/e/1417413 Health & Fitness Tue, 19 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Episode 15 - Tuesday, 19 March 2024 0 0 Jacquie Sunley full 5:06 FUNRISE with Jacquie Sunley https://iono.fm/e/1416998 https://iono.fm/e/1416998 Health & Fitness Mon, 18 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Monday, 18 March 2024 0 0 Jacquie Sunley full 5:16 FUNRISE with Jacquie Sunley https://iono.fm/e/1415402 https://iono.fm/e/1415402 Health & Fitness Fri, 15 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Friday, 15 March 2024 0 0 Jacquie Sunley full 5:07 FUNRISE with Jacquie Sunley https://iono.fm/e/1415397 https://iono.fm/e/1415397 Health & Fitness Thu, 14 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Thursday, 14 March 2024 0 0 Jacquie Sunley full 5:10 FUNRISE with Jacquie Sunley https://iono.fm/e/1415392 https://iono.fm/e/1415392 Health & Fitness Wed, 13 Mar 2024 05:55:00 +0200 0 0 FUNRISE with Jacquie - Wednesday, 13 March 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1414562 https://iono.fm/e/1414562 Health & Fitness Mon, 11 Mar 2024 05:55:00 +0200 0 0 Funrise with Jacquie - Monday, 11 March 2024 0 0 Jacquie Sunley full 5:01 FUNRISE with Jacquie Sunley https://iono.fm/e/1413695 https://iono.fm/e/1413695 Health & Fitness Fri, 08 Mar 2024 05:55:00 +0200 0 0 Funrise with Jacquie - Friday, 08 March 0 0 Jacquie Sunley full 5:08 FUNRISE with Jacquie Sunley https://iono.fm/e/1413286 https://iono.fm/e/1413286 Health & Fitness Thu, 07 Mar 2024 05:55:00 +0200 0 0 Funrise with Jacquie - Thursday, 07 March 2024 0 0 Jacquie Sunley full 5:05 FUNRISE with Jacquie Sunley https://iono.fm/e/1413299 https://iono.fm/e/1413299 Health & Fitness Wed, 06 Mar 2024 05:55:00 +0200 0 0 Funrise with Jacquie - Wednesday, 06 March 2024 0 0 Jacquie Sunley full 5:07 FUNRISE with Jacquie Sunley https://iono.fm/e/1412408 https://iono.fm/e/1412408 Health & Fitness Tue, 05 Mar 2024 05:56:00 +0200 0 0 FUNRISE with Jacquie - Tusday, 05 March 2024 0 0 Jacquie Sunley full 5:07 FUNRISE with Jacquie Sunley https://iono.fm/e/1411994 https://iono.fm/e/1411994 Health & Fitness Mon, 04 Mar 2024 05:55:00 +0200 0 0 Funrise with Jacquie Monday, 04 March 2024 0 0 Jacquie Sunley full 4:59 FUNRISE with Jacquie Sunley https://iono.fm/e/1411040 https://iono.fm/e/1411040 Health & Fitness Thu, 29 Feb 2024 05:55:00 +0200 0 0 Funrise with Jacquie - Thursday, 29 February 2024 0 0 Jacquie Sunley full 5:04 FUNRISE with Jacquie Sunley https://iono.fm/e/1410525 https://iono.fm/e/1410525 Health & Fitness Wed, 28 Feb 2024 05:55:00 +0200 0 0 Funrise with Jacquie - Wednesday, 28 February 2024 0 0 Jacquie Sunley full 4:59 FUNRISE with Jacquie Sunley