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.

 

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.

 

Welcome beautiful people

My aim is to help you feel amazing and powerful in your life and in your body, using practical tools using Kundalini Yoga, Pilates and Barre. Wooo! Technology you can use in a few minutes to get you feeling connected and on your way.

These tools recalibrate and energise you, to bring balance and clarity into your mind and vigour and verve to your body. It's amazing.

When the mind is clear and balanced, and the body feels strong and supple, we can go about our busy lives feeling connected, clear and alive. Essential for a happy, healthy life when we are spinning so many plates.

It feels good to get into your body, move it, make it work for you, feel sexy, radiant and in tune with your vibrant awesomeness.

Your body is your miracle machine. Its does so much in one day you want it to be fit and efficient so you can be the best you can be, toning your muscles as well as your inner power so you feel and look great.

You'll love it! Thank you again and I look forward to it all. 

Love

Laura