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!

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.

 

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.