Operation Bikini 2.0 - The 6 Part Video Series

Because nobody rocks a bikini better than a woman comfortable in her own body.

 
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Below is a series of 6 short videos focusing on our strength, confidence and energy levels - balancing our bodies and our energy centres so we can rock the summer in our own unique way. Please consult a doctor before embarking on anything new, listen to your body and go within your limits.. and enjoy.

Week One - Feeling Glut

Strengthen the low back and bum and put mobility into the spine. We also stimulate the first energy centre which helps us become grounded, secure and accepting of our selves and others with calm and clarity.

Week Two - Here’s What’s Hip

We mobilise the pelvis and entire spine, and strengthen and stretch the hip. We also stimulate the second energy centre which helps us get in touch with our personal power, feeling sexy, relieving our self doubt, and also gets our inspiration and creative juices flowing. 

Week Three - It’s a Core Thing

We strengthen the abdominals and the deep muscles that support the spine, working the mid back. We stimulate the third energy centre for strong emotional centre and learn a breathing technique to increase energy and relieve anger and stress. Please consult a doctor before embarking on anything new, listen to your body and go within your limits..

Week Four - All Heart (and Upper back)

We strengthen the upper back countering sitting at computer all day, working the posture and stimulating the fourth energy centre for open heart, compassion and love. A breathing exercise for gratitute with increases our capacity for compassion for ourselves and for others.

Week Five - Truth Heals

This set simply relieves a little bit of neck tension and we stimulates trhe 5th energy centre around the throat so we are able to communicate what we mean. We we are tension free in the neck and what we say is congruent with what we actually feel life becomes less complicated and it can relieve a lot of tension in our bodies.

Week Six - You know it

All over body challenge, including bum and abdominals and mediatation for stimulating the sixth energy centre for Intuition and trusting your inner guidance system.

Thank you for coming on this journey with me. It’s been a lot of fun and a nice challenge for me to deliver you quality sets that move and stimulates your body and energy centres so you can feel good in your body and in your life. If You have any questions, quieries or concerns I am here for you always.

Love

Laura X

Operation confidence and fortutide.. Bikini optional

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It’s at this time of year we start hearing the people in the business of fitness declaring “C’mon Ladies - It’s Operation Bikini”

Aaaaarrrgghhhhhhh Really?

It’s used in jest and is lighthearted, but having spent a lifetime in a love-hate relationship with my body ”Operation Bikini” plays to my incesurities and vanity, and makes me feel self conscious about myself. It makes me feel like maybe my body isn’t good enough unless I go through some “operation” to get it acceptable. Like there are “rules” and “criteria” to adhere to before you can be seen in a bikini and it makes me feel I am being judged and compared, and that the way I look in a bikini is actually super important and that my worth is tied up in this.

“Oh God - Do I have to go on a mission to be good enough to be seen in a bikini?”

Now, don’t get me wrong. There is absolutely nothing wrong with wanting to look hot in your bikini on the beach this summer, and I’d be putting myself out of business if we didnt want to look and feel our best. My tagline is “Lift your Bum, Lift your Vibration, Rock your Wellbeing” and I am passionate about helping people be strong and confident in their bodies through Pilates and Kundalini Yoga. It’s what I do. A firm bum is a healthy bum but..

..Nobody rocks a bikini (or anything for that matter) better than a woman who is comfortable with who she is.

“Operation Bikini” could be more powerful for women and perhaps more importantly, impressionable younger women, if the message and the motives were more about inclusion and not exclusion. If it were about being more confident and strong in their bodies and to rock the god damn bikini because they are comfortable in their own skin, no matter what their size or tone.

Rather than to suggest they need to make their bodies better, or more acceptable because summer is coming, there could be more motivation to exercise to be healthier, more energetic, more confident and more congruent with who she is, so on the beach she shines because she is happy.

So ladies If you are going on “Operation Bikini” at your local gym, Pilates or Yoga studio, with a Personal Trainer, Kick Boxing or Trampolining just remember you are absolutely fine just the way you are already, and your exercise routine will pay off in power, strength, flexibility, stamina, confidence, so you can have fun in the sun with your family and friends, feeling and looking great in your unique way.

So why Lift your Bum?… A strong bum supports the pelvis and the lower spine and we need it to carry us around strong and allowing us to move with confidence, staying free from low back pain.

Also working the energy centre around the base of the spine plants roots from which to grow, and grounds us. Its helps us feel secure and capable.

Next week I’ll be starting a six week series Operation Bikini 2:0 where we will do some Pilates and Kundalini Yoga and follow my Limitless method, to strengthen the spine and bum and balancing the first energy centre at the root…

Then in subsequent videos, working our way up the body, through the hips, pelvis, abdominals, core, mid back, upper back and shoulders and balancing the energy around the energy centres, so you can rock your summer wardrobe comfortable and confident in your own skin..

Thank you and I look forward to seeing you next week.

Love

Laura

Nothing to fear but fear Itself..

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Two weeks ago I was invited up on stage to share, with more than 100 awesome women, my biggest fear about upping my game. Yikkes!

What was the main fear that was preventing me from stepping up as a passionate, skilled teacher, helping lots of people and being a successful, heart driven entrepreuner?

What fear was keeping me from actually putting on the transformational wellness retreats I had been dreaming about?

“So, first of all, let me assert my firm belief that the only thing we have to fear is fear itself - nameless, unreasoning, unjustified terror which paralyzes needed efforts to convert retreat into advance.." -Franklin D Roosevelt

I was trembling like a leaf, as public speaking is another big fear of mine, as I played Gosia Gorna’s amazing Expansion Game. (I totally recommend her book aptly named, The Expansion Game).

I thought about it for a moment, but essentially my fear was feeling inadequate, not good enough, everyone was better than me, doing it better than me, more worthy than me and I was terrified of being being called out and critcised for my Pilates and Kundalini Yoga teaching style and, more daringly, my combined approach I call Limitless. Aarrgh Petrified! I said I was 9/10 scared but really it was more like 11/10! I am alone with these fears?

“What the hell are you doing, Laura? You’re rubbish, You are no good at this - go home, give up”.. said Fear, tossing her head back in glee. She knew I was cooked.

So we went deep, talked about this fear and Gosia expanded this to the point where I got a bit emotional (on stage, in front of 100 people, I know!) at the thought of this fear being transmitted to my 8 year old daughter.

What did it feel like that she too would feel unworthy, not good enough, fearful of criticism so she would shelve her dreams and live life in the shadows? A life of inadequacy and unadventure -staying small and never sharing her passions, nor her light, nor her skills, nor her talents.

Heartbreaking, that’s how it felt?

The process continues and there are a show of hands that, in fact, many people in the audience would like to go on a retreat where they are empowered, strengthened, aligned from the inside out in body, mind and soul so they can shoot for the moon.

A retreat where you disconnect from your devices, demands and the limiting beliefs you carry and reconnect into the powerful, limitless human being you already are, so you can live a radiant and full life. The audience agreed it was a pretty good idea.

So I am actually being selfish by not providing this service, Gosia tells me. I like how that sounded!

The energy shifted within me, the fear expanded until it popped and thus had no more power. Immediately I no longer feel afraid to the point of paralysis, like I had for a lifetime until that moment. I am now about 2 or 3/10. Incredible.

Two weeks later I am still a 2 or 3. I feel empowered and capable. I am a skilled profesional and have many happy, healthy clients that love working with me. I know it.

I will step up and do this for my daughter, for myself and for my clients who feel the incredible benefits in their worlds, and potential clients ready to get real about their welbeing. There is room for us all and we are all unique.

Not everyone will like my work, or your work, and that is okay. As Marie Forleo says “ If your talking to everyone you are talking to noone”.

What will happen if I am criticised? Not that much in real terms, my feelings may get hurt a bit? And that’s about it.

It is absolutely worth the risk to show my little girl the adventures that unfold when you feel the fear and do it anyway.

Soooooooo….Look out for info of my first and amazing wellness retreat in collaboration with the beautiful Laila Rojas the Radiant Vita Health Coach.. More details coming soon. If you aren’t on my mailing list sign up now..

Blow your fear up and pop it!

How does fear show up for you? Dig deep - are there layers to it? Are you making excuses for the excuses? What is fear preventing you from doing in your life?

Disconnect fear based habits with this mediatation…Here is a short 15 minute Pilates and Kundalini Yoga set to move your body, and a meditation for breaking bad habits. As always listen to your body and go within your limits. I hope you enjoy. Thank you

 
 

Can Pilates and Yoga make you fit?

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Last weekend I took part in a Spartan Super Race… and it was super hard. Mamma Mia it was!

For those of you that don’t know what that is (and I didn’t know exactly, until I was there!), it’s a race set over a course, in this case it was 13km of mountainous terrain, and is peppered with obstacles that you have to climb, carry or negotiate yourself through, under or over…and wade through alot of mud.

It was a huge challenge, on so many levels, and I went into it blind.. I thought Ignorance would be bliss...

I was wrong - Ignorance was foolish, and another thing that was foolish was to buy a pair of super cheap trainers (As I knew there would be mud, and they would get ruined) that were also on the small side, and expect them not to rub.

My feet were blistered but it was one of the least painful things that was going on so I kind of didnt notice..

I had not trained and I thank my lucky stars that my husband was so supportive, as was our teammate Andy, and that I have been a practioner of Pilates and Kundalini Yoga for years and years. They all saved my bacon! Also, Andy’s wife Kez was an intricate part of the team as she looked after our children and this an important factor when families embark on adventures. It was a team effort!

The race was not a race for winning but an experience of commitment, teamwork, love, kindness and faith.

The emotions I went through over the course went from excitement and determination, to desperation, regret, hopelessness, shame through to elation, invincibility, strength, pride, inspiration, motivation, love, empathy, compassion and back to desparation, anxiety and fear (I had a near panic attack about 2km from the end and started trembling and crying) and then back to love, comittment, determination, hope and joy.

Boy, it was a roller coaster and I could not have done it without my husband’s love and support and encouragement both physically and emotionally helping through (over and under) the obstacles. Maybe not for everyone but teamwork got me through..

It was an amazing bonding experience for us both and connected us back into each other and our relationship. So often we are busy with life and forget how much we love each other’s spirit and soul so it was a great opportunity to be together and be present on adventure out of our normal environment.

It was like we got to see the real person again, with the curtains of life drawn back - It was raw and real and we loved it.

I did not train but I did it. Up, up and up mountains and down, down down, over rocks and through mud, up monkey bars and under barbed wire.. I believe that having Pilates in my body, being balanced and strong and able to move efficiently with a reinforced core stability got me through physically. Kundalini Yoga whilst also helped with the physical challenge, helped me with the commitment, the mindset and faith to get me through. Absolutely.

My work blending Pilates and Kundalini Yoga is fortifying and keeps you strong and capable, not for only Spartan races but for life. We need a strong body and mind so we can get on with our everyday things. We are more resilent and can see the magic of life around us, which makes us happier and more content. We can show up fully and be the best version of ourselves on any given day. You have super powers inside you and do anything when you want to..

There is a beautiful Chinese Proverb “The person who says it cannot be done should not interupt the person doing it”

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.