Keep your cool this Christmas..

'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 know! ) and we put ourselves under more pressure..

Alot of my Pilates Reformer clients have already pressed pause on their workouts due to travel, and it will be probably January before we pick back up again properly, and thats fine but we must still look after our selves.. and our nerves.

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. Im teaching much more Pilates these days which is also great for the nervous system and stress relief but you can’t beat the immediate results of a perfectly aimed Yoga set.

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 in an oldie but a goodie You tube video of mine Ego Eradicator.

Why Self Acceptance is essential for your health and happiness.

I often get asked the question “What is the single most important thing I can do for my health and happiness”? … And I’ve given the roots of emotional and physical wellbeing a lot of attention in my life and work.

Logic goes to practical things like drinking water, sleepling more, Pilates (of course) , movement and meditation but, while all these a really important part of your day for your physical and emotional wellbeing, there is a foundational piece from which the rest is built on.

You can drink as much water as you can, sleep 10 hours and meditate for days but if you do not accept who you are, and continue to internally criticize everything you do, or the world around you, then you will not experience optimal health and happiness.

Self Acceptance is where is all begins. Be mindful of how you talk to yourself as you go about your day. Do you berate your self constantly? Do you compare yourself to others? Do you call yourself names even?

Would you talk your child like that? Or your best friend?…. I didn’t think so.

Be really kind to yourself. You are doing a great job and are perfectly imperfect just the way you are. You are enough and don’t have to be anymore or do any more.

Catch yourself when you do feel bad about yourself. What do you say to yourself? Is what you are saying to yourself actually true? Probably not- change the words - give yourself a bit of compassion.

It goes deeper than this of course, and you need to know that your thoughts, needs, values, desires are valid and all have a place. Critical self talk is often someone else’s but it’s all okay, and you are worthy of love and belonging. Accept yourself.

Life, and raising a family is not always easy, so be on your own team, right from the heart. More than just a cheerleader but a deep knowing you’ve got this.

Acceptance of others is also important to be balanced and happy. If you don't accept what's going on for you, past or present, then you get stuck in judgements and resentments and the stress these emotions have on your body can wreak havoc and illness can manifest..

"To carry a grudge is like being stung to death by one bee" Anonymous

You can't make good, new choices for yourself when you are unaccepting. Accepting doesnt mean condoning or saying “it's okay”, not at all, so many things are "unacceptable" but accepting allows you to take constructive action or move forward and make your peace.

In accepting people and situations around you, including your stress levels, your crazy boss, your challenging kids, it's absolutely essential to accept yourself.

Studies have shown, one in particular by Harvard Medical School that self-acceptance has physical and emotional benefits.

So how do we do it?

We have to accept others. When you accept others you can accept yourself. You will feel light and free. Let that stuff go!

Acceptance exercise..

Just for one day try and notice how you are judging and when you do catch yourself breath deeply and choose to Let it go. You can even say "I let you go".. Then consciously go through your mental list - accept your parents, your boss, your spouse, and people who have hurt you in some way. There might be things you cannot accept, but that's okay, just accept that you aren’t ready yet. One day you will be and you will feel light and free and alive. You can decide if you its worth doing again tomorrow, no pressure - self acceptance all the way. I talk you through it in my live.

We have to take responsibility that our feelings about people and stuff are our own construct, and we have a choice to feel better about things.

"There is nothing good, nothing bad -thinking makes it so" Yogi Bahjan.

True acceptance can transform our lives.

Pilates gives you a strong body but also a focused mind.

This time last year 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 that Ignorance would be bliss...

I was wrong - Ignorance was foolish

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, I didnt want to spend too much money) 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 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 and emotionally. Pilates helped me with the focus, commitment, the mindset and faith to get me through. Absolutely.

My work teaching Reformer Pilates 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”

When you have a metaphorical Spartan Race ahead of you know that the power is inside you and once you make a commitment to yourself and believe in yourself you can do it.

What's your purpose?

Finally a simple answer to a complex question.

I was recently telling a friend that, now I'm birthing my new Pilates Reformer Barcelona project, I have for the first time in years felt more "on purpose" than ever, although I claim I don't know what my life purpose is, if that makes sense?

I've meditated, done exercises, journaled, and the pressure to “find” this purpose has had me feeling quite inadequate for most of my life.

Aaarrghhh “Purpose, why do you STILL elude me?”

I have over the last decade connected back into my heart and body after a lengthy battle with bulimia, and I have since wanted to help others do the same. I enjoy getting my clients strong from the inside out, aligned, balanced and connected in their bodies, hearts and minds with Pilates classes, here in Barcelona, but is it my purpose. I kind of happily fell into it rather than being called and isn’t purpose a calling?

Does my work matter enough? Am I making enough of a difference to people? Do you ever think that?

Now I am fully recovered and am fit and very healthy, emotionally as well as physically, I am passionate about helping people, not only with their bad backs, posture and muscle balance, but in knowing that they are powerful beyond measure, and absolutely enough as they are, and can live life with gusto.

I feel more on purpose than ever now…

I have my Reformers in my little Barcelona studio, classes are getting booked up. There’s more focus and clarity to my work and yes, I do feel joy and, for the first time in ages, a sense of peace that things are falling into place. Hooray!

But am I living my purpose? I feel it should be more obvious. Do you know what I mean?

And then, I found this….

I found it online but I don’t know the source, I’m afraid.

It’s like I’ve been given permission that I’m ok and sometimes I need this external reassurance to provide a reflection. Like I teach my clients we are enough, and we are doing enough. By being, kind, compassionate and everyday, making difference with just a smile.

We are not losing or wasting our time because we aren’t in a profession that is directly saving lives, or finding eco friendly alternatives to plastic. We are on purpose by being a human being travelling our crazy, absurd but glorious lives with spirit and integrity, doing our best in the madness.

Amen! Purpose found..Being a decent, and serving human being.

So as I keep myself going into overwhelm about the new Reformer Pilates classes, starting next Monday (click here for details) and the responsibility to my clients, I feel secure that I am on purpose already… delivering strong cores, stable hips, flexible spines, healthy postures and toned balanced muscles is just part of the the bigger picture we are all part of and it all matters.

Nice!

Since I am launching my new Pilates Reformer Classes this week I have become a little overwhelmed and since that is a state that is familiar to us all below is an exercise I use to help me soothe myself. If you are feeling you need to balance your emotions and help yourself feel secure watch this video from my Limitless Live series..

How do you feel about purpose? There is such a thing? How do you know when you are living it? I’d love to know what your experience. Let me know in the comments below..

Thank you

Love Laura XX

4 Ways To Reset Your Body After Summer

It's September and I always feel so excited this time of year.

New beginnings and promising adventures, more so than at New Year, for me. Remembering the start of a new school term, new shoes, new classes and new possibilities, this time of year still provokes that excitement and positive expectation of all the new things to be discovered and learned.

Its so fresh and exciting

To fully embrace the new season with zest and gusto getting your body reset is key feeling on top of it.

Here are 4 ways that I swear by, that get you going first thing and set you up for lovely autumn days.

DRINK A GLASS OF WATER FIRST THING

It’s been said a million times, and I was trying to think of something more original to say to you, but a large glass of water first thing really is absolutely essential to hydrating you after 6 of 8 hours of sleep. Hydrating the body first thing encourages a consistent blood flow to the skin and flushes toxins from your system. Drinking water just helps prevent kidney stones developing and protects the colon and bladder from infections. It boosts your metabolism, helps create new blood cells and muscle cells which gives your whole body a reviving boost.

Let’s do it - One large glass, first thing - either room temperature, or warm but not from the fridge. You can add a bit of lemon or mint, but the water is the most important.

MOVE YOUR BODY

Doing some form of nurturing exercise or gentle stretching will really set you up for a great day physically and emotionally. I am biased, because Pilates and/or Yoga first thing in the morning is my personal elixir of life, but I would suggest at least 10 minutes to get the blood flowing, wake up your muscles, keep your spine flexible, get your endorphins going and boosting your metabolism. You will never regret it. I have some videos on my youtube channel that might be useful .

Let’s do it -This one for a Pilates for a balanced body might suit you https://youtu.be/LkUOhp6SEB8

If you are in Barcelona and fancy making a commitment to moving your body and getting strong from the inside out, check out my New Reformer Classes

FEEL GRATITUDE

I cannot tell you how much being in a state of gratitude is good for your body, health and wellbeing. It might sound a bit woo woo but the vibration of gratitude is so high that being in this state is shown to have really positive effects on your psychological health and your physical health too. The research shows that people who are grateful and appreciative also recover more quickly. In his formal GRACE study of recovering Heart Attack patients Jeff Huffman finds that as a result of feeling that in-the-moment gratitude for one’s health this had strong associations with health and recovery. Gratitude is prevetative and restorative.

Let’s do it -Write down 10 things each day that you are grateful for. It can be anything, like having a nice cosy bed, the colour of the sky at dawn, your childrens laugh as they leave for school, your two working legs that get you around, living in a peaceful country. There are literally a million things to be grateful for most of us, and paying attention to them will serve us well.

BE PRESENT

Bringing yourself back into the present moment, and not rehashing a story from the past, or a making a prediction about the future is a great way to stay out of anxiety and overwhelm, and give you that reset you need for a new perspective to get you on track for new adventures and projects.

I can really relate to this, as I often get stress and anxiety, worrying about all the demands on my time and obligations I have to fulfill. Being present keeps your stress hormones on an even keel keeping the harmful effects of cortisol and adreneline from wreaking havoc on your health. I find being present helps me get on with my things with more focus and success, and out of procrastination and catastrophising. You can enjoy your life when its actually happening instead waiting for life to happen. It’s a classic but Ekhart Tolle’s The Power Of Now is a really good book on being present and why this is so important for a full and happy life.

Let’s do it -Sit on the floor in easy pose or in a chair and close your eyes. Bring an awareness to your breath. Breathe in for 5 seconds, hold for 5 seconds and breathe out for five seconds slowing your breath down to 4 breaths a minute (1 full breath every 15 seconds). You will feel present, calm and like time has slowed a little bit. 1-3 minutes is a good start.

If you are in Barcelona and would like to make a commitment to your physical health have a look to see if my Introductory Offers Interest you? Your body needs to keep up with your life, so it could be the moment?

Put your back every so lovingly into it..

We are only half way through August and I am already thinking ahead to October, when my new Reformer classes will start. Yikkes! There is loads to do and think about and I must admit that I am often forgetting to be present. To be in the Now.

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

I have been on holiday open and free, but now I am hunched over my computer in overwhelm and I can already feel my shoulders closing in.

Hunching and rolling our shoulders foward is so habitual for a lot of us.

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.

Reformer Pilates Classes can help with this as we strengthen the muscles on our upper back to pull us ever so lovingly back into alignment.

In the meantime, 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..