Abdominals

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.

Stay adjusted in the madness

 
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'Tis the season.. And I love it.

Millions of twinkling lights fill the main Barcelona streets on these chilly, dark early nights. There is an air of excitement; nostalgia for childhoods past that remind us of how things used to be. We yearn to feel the magic again, just a little bit. When you believed. We want to feel close to our families and friends and we crave to feel that warmth of the human spirit around us. From strangers too.

Whatever your faith or beliefs, this Light Fest, that spears through the European December darkness, is full of hope, cosiness and magic. It connects us, and we like that. It lifts us and we all feel better when we are helping others, spreading cheer and goodwill synonymous with this time of year. I'm up for that all year. Aren't you. I still believe!!

Despite all this goodwill, there is a usually a lot going on, and we can get run down more easily. 

We go out more, we spend more, we drink more, we eat more and, we argue more (might be just us) and, statistcs also show, we have sex more at this time of year too (I'm sure not just us again? haha ) and we put ourselves under more pressure.. 

Whether you've bought enough, done enough, or drunk enough (or drunk too much), you ARE enough.

We travel more, we worry more, expect more, and compare ourselves to other people more and, generally it can be a really hectic time. We can feel our energy deplete and our nerves can get shot to pieces.

If this is you..and It's often me..

..I have just the thing for you. Below is a Kundalini Yoga Kriya (set or sequence) that adjusts the naval point (An energy centre 3 fingers the below button and just above the pelvic area) back into alignment. This is important as our personal power, and our emotional centre is at our naval point. Think of it as our energy control headquarters.

Why does it need adjusting?

It's often off kilter and when it's off kilter we are off kilter. The centre of our own personal universe. When this is strong, in balance and in the right place, we have the power within us to withstand any storm, and not to get battered about the waves. We are resilient and have faith in ourselves. We know we will make it.

It's not a beginners set but if you are up for a challenge give it a whirl.

If you have any back injuries, special conditions or are pregnant then DON'T give it a whirl. Any doubts then check with your doctor and always listen to your body. There are 4 postures, each lasting for a minute, but you need to add a bit for rest time, where the body consolidates the work, between each pose. Breath of Fire is explained in more detail on my blog post Ego Eradicator

 
 

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!

Pilates Detox and Recharge

An extremely enthusiastic Happy New Year to you! (See the video to see just how enthusiastic it is..haha) What can I say - I get excited!

Over a week in and the festive season seems a long time ago now. The new year is in full swing and I hope has started off well for you. It's going to be a goodie!!

Exciting times full of adventure and possibility...

Whether it's been a hectic time or a quiet time, it's almost inevitable that the wellbeing routine was wound down or sidelined, and you had taken the foot of the accelerator in some areas. Me too. In my opinion, it's a must.

We all need a bit downtime: a necessary lull in prep for an new start...

Getting back on the horse is more fun sometimes than staying on, no?

But now into the throes of it with gusto! Business as usual and the wheels of routine are back in motion.... but with new exciting ideas and goals added to make time for.

And so here it is; The time is now ... Commitment to new desires and things we want to achieve and make happen..

Whatever you want to accomplish in any of the areas of your life; Health and Wellbeing, Relationships, Business and Career, Adventure.. Whatever your dreams and desires - a clear mind, strong body plus a super charge of energy will help to get you going....

Dream Big, Plan Small, Get moving!

Remember you are already enough..

So with that said,  a short Pilates workout Suitable for beginners and experienced alike. 

A well needed detox and body recharge. If there is a time that we need a bit of bodywork to get the blood flowing, flushed and relieve a bit of nervous energy that can build up around this time of year, then the time is now.

Detoxing and recharging will set up you for anything.. It Feels so good

Full of deep, cleansing breaths to re-oxygenate the blood, rotation of the torso to expel stale air lurking at the bottom or the lungs, and to give the intestines and internal organs a little massage,.. Plus rolling of the spine from top to bottom and bottom to top, massaging the spine, stimulating the circulation and putting energy and life into your support system. Oh yes!

Warning: My "Happy New Year" greeting in the video is extremely enthusiastic (a bit startling, in fact), but once you get passed that you'll be fine. My husband told me to leave it in, as that's how I am.. Hahaha

I hope you enjoy the video.. It was fun to make for you.

Thank you!! 

Leave a comment if you have any questions, queries or concerns.. I'd love to hear from you.

 

Nature's Corset - Breathe Yourself Toned Abs

Like the corset of an 18th Century aristocrat, breathing deeply in through the nose, then exhaling through the mouth while engaging the abdominals (so they tighten and contract), also lifting the pelvic floor, pulls in muscles around the waist and abdomen activating nature's corset...

Breathing and engaging Abs activates nature's girdle. Yay..If only my Nana knew!

Unlike the corset of said aristocrat, this activation and contraction goes beyond the aesthetic and reinforces the muscle fibres of the Transversus Abdominus (TA) and, the area so often talked about in Pilates, the illusive "Core"..

The TA is mostly responsible for holding it all together, in and up and keeping it strong.... and is a lot more comfy than a corset too!

Bringing a conscious awareness to how you breathe cannot be underestimated and can make a huge difference to your stress levels, as well as activating the deep support muscles that protect your spine, balance your torso, and strengthen and tone your abdominals from the inside out. Oh yeah!!

It tones the waistline AND strengthens the internal abdominals -  It's Win Win!!

This contraction of the abdominals with focused breath can be done anytime, anywhere and should absolutely be done when picking up a child, heavy shopping or getting the ton of IKEA Market Place pieces, you said you weren't going to buy, in from the car..

This can also vastly reduce your chance of prolapsed bladder and uterus later in life. Dramatic, but it happens!

In the short video below, we get your corset on and challenge your abdominals, toning and strengthening while you breathe. Its a great foundation.

Thank you.. I hope you enjoy.