Pilates

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!!

 

Natalie Portman Black Swan Legs?  Oh, Yes Please!

Image from Pininterest

Image from Pininterest

Get ready to plié your way to super lithe, dancer toned elegance in just a few minutes.

The Barre technique is responsible for honing and shaping Natalie Portman's pins into those of a prima ballerina, long and lean, super toned and strong.

Madonna, Katie Holmes and Charlize Theron are all advocates and even..... ...Ryan Gosling, no less

Of course, in order to be an actual prima ballerina you have to train 25 hours a day (I imagine) and requires a lot more than a few pulses to get you in form for split jumping through the air... But we aren't going for that... not today, anyway!

Here, in a few minutes a day you can sculpt yourself a good, shapely pair that can get you about your life and feel good in jeans.  

Not only the domain of dancers, actresses and models the Barre technique can bring strength, balance into the legs of even the most rhythmically challenged among us, anywhere. No need to be scared if you are un-coordinated and feel a dancing inspired method won't be your cup of tea... No split jumps involved: It's low impact, but high intensity and results are fast - You get in and you get out!

How effective can tiny, little movements actually be?... Answer... Very!

It uses small, controlled, pulsing movements, static holds and beautiful stretching to shape long and lean muscles instead creating bulky muscle. Its super efficient and effective, hence why Natalie Portman trained this way to get legs that usually require a lifetime of dance to achieve. Challenging but totally achievable, don't worry.

Not only great for shape and tone these exercises create good postural alignment, core strength and are great for mobility around the joints. All the good stuff!

In the video below I show you the first of a series of leg exercises, with a focus on the quads, inner thigh and calf.. plus a bit of bum.. A bit of trembling is normal and means the muscle is working, although listen to your body, make sure you stay in your limits and make sure you are hydrated. 

Grab a chair and give it a whirl!

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.

 

 

 

Jennifer Aniston Arms In Minutes

 

Like her or loathe her Jennifer Aniston has good arms.

Strong and toned, lean and lengthened muscles; there is no question that this woman has good arms. In fact, I might go as far as to say...

...She has the Pilates equivalent of the Holy Grail in terms of arm tone.

However, although they may look fabulous glistening in the sunshine on a warm Los Angeles day, there is another reason why she has good arms. A deeper, important reason, that goes beyond the superficiality of the aesthetic. They are powerful, healthy, perfectly developed and balanced and, since she works them out with Yoga and Pilates, her upper back is going to be in great shape too. 

Back and arm strength and balance gives us power to stand tall and feel strong

This is important for us all as we need strong bones and a strong spine to support us and prevent osteoporosis as we skip and dance through the years. Functional muscle, toned and layered on top of dense bone needs to be balanced and strong, working in harmony around the joints. This gives you protection from injury doing everyday things and doing the activities you enjoy. It might seem obvious but strong and well formed muscle gives you....well, gives you strength. I don't mean in a 'Superman pick a car off a pram' strength but practical strength in terms of wellbeing and health.

Standing tall and being strong brings confidence into your life -  you are capable.

In the first of a series I'll show you how to get some strength, shape and tone in to your arms and upper back.. So whether is glistening Californian biceps your after, bone density improvement, strength to get more out of your sport and activities..... or simply less jiggly on the school run then lets get started.