Yoga move to relieve nagging lower back pain..

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How are you? Can you believe it is October already? What happened to September? It absolutely flew by…I hope you are all settled back in and feeling good…

It already seems such a long time ago now but we had a wonderful late summer holiday in Umbria in Italy - Myself, my husband and daughter. We cycled 100km over 3 days through stunning countryside. I was blown away by Assisi and the medieval towns passed through and was in awe of the magic of nature and the incredible history in all it’s splendour. Incredible.

I was able to be really present, something which is easier said than done and could appreciate the everyday miracles are all around us. Im doing it now, back in Barcelona tapping on these keys and watching the falling words into my brain appear on the page.. in the now…Oooo that was nice.

I was also in awe of my my daughter, who is only 8 years old and cycled the whole way taking the challenge in her stride. I was so proud of her. It was a really beautiful and bonding time for us all and I am filled with gratitude..

but boy I could feel that cycle ride in my back.. Yikkes!

A Pilates and yoga teacher with a bad back? Oh yes, people… It was super stiff I can tell you!

Most of us suffer from lower back pain at sometime in our lives and for some of us feel a constant niggle or tightness in this area. Lifestyle is often to blame for this kind of pain, constant sitting in chairs and on sofas, lack of exercise, bad mattresses.. Our backs take the brunt.

We also hold fear, insecurity, anxiety about who we are, lack of trust all down here in this energy centre which can play havoc on our back and on our eliminiation systems that give us toilet trouble and age our skin.

Having a healthy lower back can make life much more enjoyable. We can get on and do our things with grace and ease…Imagine being pain free with a spring in your step and being able to move without all that stiffness? Yes please!

Here we have an exercise to relieve lower back pain and stiffness.

Follow the link below which will take you to my facebook page video that shows you a really simple movement that will help you relieve pain in your lower spine and give you more flexibility. It also gets the spinal fluid going that helps the digestive system and helps us detox.. (Of course, if you are in severe pain, have an injury or a special condition please consult a doctor)

The energy that is balanced here helps us stay youthful

https://www.facebook.com/lauraceppelliyogaandpilates/videos/535355120244222/

Thank loads and and I hope that helps…

Life is balance of holding on & letting go

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Hello, hello. I hope all is well.

I wanted to talk to you today about the holy grail of modern life, the ever elusive "life balance".  Search no further people, the truth is..

... "There is no such thing as work life balance. It's all life. The balance has to be within you"  - Sadhguru

My clients often come to me burnt out, overwhelmed and trying to spin so many plates. Life is busy. There are no two ways about it but there is STILL something out there that seems to make us think that we should be doing it ALL, and doing it all PERFECTLY.

It's not possible, although some people make it look like it is, and we start to come down with a serious case of comparisonitis.

This can make us feel inadequate when we are far from it. This fear of inadequacy and being "found out" fuels us to keep going, planning, time mangaging.. to fit something else in, to forget about that thing we were going to do for ourselves (not important, right? )... and get it ALL done.  Eventually we just collapse in a heap of self doubt and exhaustion.

Enough, I say!

"You can do anything, but not everything" David Allen

Overwhelm and stress caused by modern pressures is a biggie.  My clients come to me frazzled. They are running at 100 miles an hour to keep on top of it, missing the present moment too often and life is passing so fast. Although they know it's damaging their health and relationships, they don't know where to start

The idea of getting strong, healthy and balanced, physically and emotionally, is not so you can DO more, powering through life like a supersonic robot getting it all done perfectly, but to get strong and balanced so you can do what you have to do with resilience, humour, and joy. Then also discern whats important and necessary, and get on with those things and have the confidence and courage to let other stuff go. 

When you take time to cultivate a strong, balanced body, meditative mind and a health nervous system, you are connected back into your life. 

Pilates and Kundalini Yoga can help with this internal balance. You can be more present and get on with your busy life with verve and vitality.

Overwhelm and anxiety will always come up as a part of life but letting go of the need to do it all and be perfect, knowing that you are safe and your world and doing just fine helps. Staying in Overwhelm and anxiety is where the damage happens. Let stuff go, practically and emotionally. You have more freedom, which according to Thich Nhat Hanh is they only condition for happiness. 

“Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling to anything - anger, anxiety, or possessions - we cannot be free.” 

I believe that looking after our bodies and our minds this way has never more essential. We are younger longer, our bodies have to last a long time and we are living a demanding lifestyle - That isn't going to change, and we are still going to have to do loads of things that we are obligated to do. Life is still going to be busy and thats okay.  It doesnt have to be ovewhelming though.  We can ride the stormy waves and enjoy the adventure.

You'll get a pocket meditation on how to get out of overwhelm and get your balance in my Facebook Live on Wednesday 8th August at 09:30 (CET). I'll put it in the Laura Ceppelli Yoga and Pilates Page and in the Limitless group. 

Thank you :)

If you would like to talk to me about my work grab a coffee and cake call and we can chat. I would love to talk to you.

Yes, let's have coffee and cake

Can Pilates tone and lift my bum and is it even important?

I want to talk to you about your bum!

My tagline "Lift your Bum, Lift your Vibration, Rock your World" is my way of  letting you know my work involves the physical self and the spiritual self and the vibe is playful. 

It's a bit tongue in cheek (no pun intended..haha) and works.

Most of us, given the choice, would like a toned bum and to look good in our jeans, however, a bum that could crack walnuts might be superfluous to requirements and, lets be fair, who the heck has time?.....These are fair points. 

In fact, with all we have to do, a walnut cracking bum is just not on the To-Do list... but for the sake of your back do give a little bit of bum strength some thought. 

In reality, with the pace of life as it is we absolutely need to have strength and flexibility in our bodies, but we also need connect to our inner power, universal energy too. We want to get clarity and peace internally, since our external worlds are so highly pressured and often overwhleming. Sometimes getting the balance with what our body needs and what our heart needs to thrive is tricky. Which is more important? Doesn't something have to give?

Is the strength of my bum that important? You may ask

Yes, a strong bum is important to your physical wellbeing as it supports the spine and keeps the pelvis stable.  You don't have to go mad but some strength and tone really can help.

Pilates helps you tone and strengthen your bum, which actually helps relieve lower back pain and support the whole spine, along with the help of abdominals. Having a shapely bum might be nice, but having a strong bum makes you feel good, in balance and moves your body more efficiently, and this what is important.

A supported spine keeps you young and, since we are younger longer,  you need to keep your body up for the task in hand...

..A full juicy life.

You can move with ease and grace when your hip area is balanced and muscles are doing the right thing at the right time. The whole body is supported and you can do your things in flow, pain free and feeling fantastic.

Looking good in jeans is great, but being strong and feeling good in jeans even better.

Its win win.

So go on, take the stairs next time, your back will thank you for it.

The 20 minute video below is not bum specific, but as part of a rounded set it's great to get you strong, energised and invigorated, and connected in your heart, your core and your body..

If you have any health concerns please consult a doctor, always listen to your body and go within your limits. Thank you. I hope you enjoy..

Thank you again!

20 minutes of heartcorebody magic.. It's not perfect but it is awesome

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How are you? I am very well and excited to share my first offical heartcorebody video.. A heady, hearty blend of Pilates, barre and Kundalini Yoga. Oh My!

A mini workout followed by a mini work-in. 

20 minutes of magic that gets the heart going so your organs get a beautiful internal shower, feeling yourself come alive, toning and strengthening the legs and working with balance. A bit of core and deep abdoninal work and ending with a Kundalini Yoga meditation that re-oxygenates the bloody and balances your electro magnetic field. Puts a bit of va va voom into your whole body, mind and spirit.

Ignite your inner fire. It can't help but set you up for all you need to do today.

I'm a bit apprehensive because although the essence is there, it isn't perfect. I fluff my lines in places and there are a few cringy bits I would want to change..

It's not comfy seeing yourself on camera, I tell you! 

However, since my mistakes aren't crucial to the integrity of the work, and since I am among friends, I am going to let it slide. In the name of getting things done rather than perfect, I am bringing you the best I can today. Move on, learn from the experience and accept imperfection, that's what I say!

“Too many people spend too much time trying to perfect something before they actually do it. Instead of waiting for perfection, run with what you go, and fix it along the way…” - Paul Arden

Indeed, I will never be perfect although I will always try and deliver my best. And that's all any of us have. It's a bit more real and certainly more liberating.

"Perfection is a faux. Its a mask carved by our own poor esteem to hide who we really are and make others see what really isn't us" - Chinonye J Chidoule

So, in the spirit of striving to do your best, rather than aiming for perfection, give the video a whirl. You don't have to be super flexible or super spiritual to get down on the mat, to move and connect with your body. You just have to get down on the mat, move and connect with your body. And that's it. You'll love it.

This video is about heartcorebody, Pilates and Kundalini Yoga to energise, invigorate and nurture.

ROCK Your 2018

 
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I hope it all went with a bang and you are filled with motivation and excitement in the now, and for the year ahead.

Oooo..This is time of year always feels like a nice clean slate. 

I love the opportunity to start afresh. Where all my mistakes and foibles are yesterday's news, and from here on in, "I am going to be different and everything is going to be awesome". Having had a great 2017 of new beginnings, solid planning and organisation will move me forward.

"I will not procrastinate and waste time. I will get things done and make stuff happen". Oh yes I will!

I like this reset button on my life. I clean up my desktop. Make new folders that are fresh and junk free and new plans for classes and courses. Eager, organised and poised to have a prosperous year. So far so good.

"This year I will be super organised and efficient; A trailblazer in body mind soul wellness I will be of service" (fist held high in supergirl pose)

And then the feeling comes over me, among my new pens, notebooks, when I can't prioritise and go into overwhelm. I feel nothing is working and I'm not good enough. Everyone else is doing it right and I'm failing. "I can't do it". I am in Self Doubt central without a ticket.

I go back to my heartcorebody practice, I remember to be kind to myself, and take things once step at a time.

I notice how I feel, what my doubts might be about, and make peace with what is. I am super grateful to have all that I have, to be on this amazing journey and have all the people in my life that support me and teach me. I am really so thankful and in awe of every day miracles. Life rocks and I feel blessed. I reconnect  and remember that the universe has my back.. if I meet it half way. Faith is restored. I am enough. "We've got this" .. And theres the ticket.  

We don't have to change who we are or BE different. Feel gratitude, have faith for all that you are and know you are enough.

It's good to check in with what self doubt might be telling us, as negative emotions warn us when something is off kilter, but talking to ourselves badly and staying down on ourselves does not help. Of course, we can all do things differently to improve our lives, our health, our relationships (to ourselves and others), our situations, our finances - Absolutely yes, and we must take this responsibility. 

We are the captains of our ship, at the helm, co.creating our lives

Changing the way we think about ourselves and doing things differently based on what we have learned from our experiences is how life works. We already have eveything we need to make the changes we want to make for ourselves. Making a decsion and taking action, and not paying attention to self criticism is key.

Do you go straight to self doubt and think that you are doing it all wrong? Your parenting, your work, in your relationship, being a friend? Aarrghh!  Are you comparing yourself to others social media presentation of themselves? Are you judging yourself and others? 

Inspired by keeping us real in spite of self doubt, I am running a workshop Saturday 13th Jan at my heartcentrebcn in Barcelona (not yet online). Its called ROCK your 2018. Practical tools and heartcorebody practice to quickly turn self doubt and fear and into health, vitality and happiness. Get out of your head and into your body, bust through blocks, raise your energy and feel on your game for your amazing life.

Thank you!

You've got this.

 

Put your back, ever so lovingly, into it.

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Aaah.. How are you? Its been ages! What month is it?

I completely missed September and October in the madness of getting, heartcentrebcn co.working and my bespoke but amazing heartcorebody  classes off the ground. I am only now coming up for the cool, crisp autumn air reminding myself to smell the roses.  Oh to be in the glorious Now... and then the Now. So aware of time, but sometimes I forget the moment.

Do you forget to remember the Now?

“Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time—past and future—the more you miss the Now, the most precious thing there is.” 
― Ekhart Tolle: The Power of Now

But November? Already? Now? Yikkes!

I have been hunched over my computer for months and, now that the weather has turned colder this week in Barcelona, I already feel my shoulders rounding as I pull in my coat.

Hunching and rolling our shoulders foward is so habitual for a lot of us, whatever the weather.  

The more time we spend in front of the computer, tablets and phones and the more we are sitting in the office, or whenever our work entails slumping, the muscles on the upper back weaken. They become elongated, and the muscles on the pectorals become shortened and tightened, pulling us forward so our upper back, if not kept in check, gradually curves over. Also, everyday tension and stress manifests in the back and shoulders, so they travel up to our ears creating a super stressed upper back.

So keep the shoulders back and down, head held high, open the chest. Walk tall my friend.... (and get a comfortable handbag)... This helps confidence as well (walking talk, not the handbag haha) 

How is your upper back? Do you default to slouch? Do you spend hours in front of the computer? Here is a short video focused on the upper back muscles. Strengthening the muscles on your upper back, and lengthening the muscles in your chest, we can slowly train the spine into more natural curves and so the posture improves. 

Go on..put your back into it, and give this little set a whirl for an upright posture..

My new amazing centre and classes are coming soon!

 
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Hey! How are you? I hope you are super well and enjoying a little of bit of downtime this August. It's still so hot here in Barcelona (It's so hot our cactus died!) but stop talking of the weather, Laura, and tell your exciting news!!

I am opening my own little teaching space here in Barcelona.. Woooo!

I am working on my fantastic Pilates and Kundalini Yoga classes and my brand heartcorebody, and how I'm going to bring them to you in September!!! There will be more news in the next couple of weeks and I will be back in touch with info, offers and invites...Join my list and look out for stuff about heartcorebody @ heartcengtrebcn . Woooooo!!

Barcelona central, baby!!  Near Plaza Cataluyna......Awesome!

I will also be making some videos and gifting you a few promo classes online, so friends in distant parts can get some value and content, across the continents.

It's going to be rocking!

That's it for now. It's super exciting and I'm really looking forward to sharing, in the flesh, the fabulous technologies of Kundalini Yoga and Pilates practice to help you feel great, and experience your true, amazing, infinite nature. Way hey!

So if you are in Barcelona, and when I figure out the logistics  (and the technology haha), you'll get more info about promo classes and timetable etc and hopefully I don't bug those that are unable to teletransport themselves to class.  

But what about my bum and abs, in meantime?

This one isn't a secret...

A very good friend asked me what exercises she could do in 5-7 minutes for her bum and her tum.. I'm telling you what I told her, which isn't new, but people forget.

Move your body doing your daily stuff!! 

Everyday things done with attention.

We know the rules.. Use the stairs and not the lift, walk, walk, walk..etc. It's easy for me to say, as Barcelona is a very walkable city, but walking is so good. When you are walking uphill or upstairs, bring some attention to it - focus into using the glut/ hamstring connection (where your bum meets the back of your legs) and use these muscles at the back of your leg to power you first, instead of from the quadriceps. It feels a bit weird but it's a good exercise.

As you bring the shopping in from car, roll your shoulders back and down, engage the abdominals, lift the pelvic floor. That kind of thing. Lifting things properly, hanging washing, throwing the kids around; bring a focus to it and make it work for you.

And the 5-7 minutes of gluts and Abs?..

It's here. Its a bit rough as I thought it was going to be private, and I did it in one take...But it's fine and a nice little set.

Give it a whirl.  Thank you!!

 

Pilates magic to motivate and move

How are you feeling? I hope you are having a great first month of the year.. So shiny and new and full of promise...Still? Yes?

I recently heard that the 17th of this month is the date people usually give up on the New Year Resolutions....Really? 

Over so soon? Noooooooo....Keep going you - You can do it!!

Although I was a bit surprised at first (and thought it a bit cynical) I can, in fact, relate to it completely. I'm sure we all can?

Setting out ideas for the New Year feels super exciting - A new start; fresh and clean, and full of hope - Ooooo lovely.... but sometimes the dream is one thing and necessary steps are quite another, especially if the result seems too far away, vague or the path unclear. 

Motivation starts to wane and life gets in the way..

But here's a secret I learned that works for me..

Knowing the What and the Why of your Want you will help your staying power..

Knowing that this year you want a strong, healthy spine and flexibility (What), to keep your body youthful and injury free to enjoy life (Why), for example, and reminding yourself of these reasons, really helps you commit to the goal.

Or knowing you want a firm, strong bum (what) to counter your sitting at a desk all day and power around the park with the kids (and feel good in jeans ;) (why), Or a healthy nervous system (what) to feel calmer and a connection to life (why) etc..

Whatever. Doesn't have to be related to your health. Career, Relationships, Recreation....It's the same for anything you want to make a success at.

You have to know WHAT you want and the WHY you want it.  Be specific.. Write it down. The deeper you go with the Why, can help to understand your motives in the first place. Knowing what you actually want can be a challenge too. I get it.

But bringing a reason you can really connect with will help get you down on the Mat, and move life into your body, day after day.  It will help you do anything.

Whatever the whats, and whatever your whys, in your 2017 plan you'll be able to stick at them with more energy and balance in your body with a small daily practice...

Below is ... What? Another short fantastic, but more dynamic, abdominal focused 10 minute Pilates workout.   Why? To get you moving, get you balanced, keep you motivated and feeling fabulous, of course :P..

Yaya! I hope you enjoy!