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  • What’s harder... lean bulking or cutting? 🤔

In my opinion, and for me personally... bulking has always been the hardest. Sometimes it’s very difficult to consume your calories in this busy world because you have to remember to EAT — and to eat ENOUGH for your goal. If you aren’t consistent with your calories (even when you’re having amazing gym sessions), you will just most likely remain at maintenance weight with relatively the same amount of muscle 😓

When you’re trying to put on mass, for a lot of us, sometimes 3 round meals a day doesn’t really cut it (depends on person). It may in the beginner or intermediate stage, but once you gain more muscle and your metabolism increases... you’re going to need more calories than you used to in order to put on even more substantial muscle mass.

Having a “lean” bulk approach makes eating more taxing and time consuming (in my opinion), but it is more ideal for your results since you will put on more lean muscle and less fat compared to a “dirty” bulk.

Cutting for me has never been too extreme since I’ve always been relatively lean. Adding more cardio and cleaning up my diet a little has always seemed to be more convenient than trying to bulk. Less thought had to go into eating, for me at least.

Of course if I was going to compete for a bodybuilding show, I’m sure my views would differ 😂 but what’re your guys’ thoughts?
  • What’s harder... lean bulking or cutting? 🤔

    In my opinion, and for me personally... bulking has always been the hardest. Sometimes it’s very difficult to consume your calories in this busy world because you have to remember to EAT — and to eat ENOUGH for your goal. If you aren’t consistent with your calories (even when you’re having amazing gym sessions), you will just most likely remain at maintenance weight with relatively the same amount of muscle 😓

    When you’re trying to put on mass, for a lot of us, sometimes 3 round meals a day doesn’t really cut it (depends on person). It may in the beginner or intermediate stage, but once you gain more muscle and your metabolism increases... you’re going to need more calories than you used to in order to put on even more substantial muscle mass.

    Having a “lean” bulk approach makes eating more taxing and time consuming (in my opinion), but it is more ideal for your results since you will put on more lean muscle and less fat compared to a “dirty” bulk.

    Cutting for me has never been too extreme since I’ve always been relatively lean. Adding more cardio and cleaning up my diet a little has always seemed to be more convenient than trying to bulk. Less thought had to go into eating, for me at least.

    Of course if I was going to compete for a bodybuilding show, I’m sure my views would differ 😂 but what’re your guys’ thoughts?
  • 6,212 204 23 January, 2020
  • And the guys of course! 👏🏽 Via @1.spiritual 🌺
  • And the guys of course! 👏🏽 Via @1.spiritual 🌺
  • 5,280 80 23 January, 2020
  • Making shapes for the 2020 Spring Lookbook shoot wearing the new @aloyoga Bone Color! ⠀
Modeling for these lookbooks is always soooooo much fun and this location was insanely beautiful. I’ve been waiting months to share these photos with you and now I can! SO excited 🤗🤗 Best is yet to come! Stay tuned for all of the new spring colors launching soon! 🌺🌼 #handstand #yoga #inversion
  • Making shapes for the 2020 Spring Lookbook shoot wearing the new @aloyoga Bone Color! ⠀
    Modeling for these lookbooks is always soooooo much fun and this location was insanely beautiful. I’ve been waiting months to share these photos with you and now I can! SO excited 🤗🤗 Best is yet to come! Stay tuned for all of the new spring colors launching soon! 🌺🌼 #handstand #yoga #inversion
  • 1,810 103 22 January, 2020

Latest Instagram Posts

  • Merci les amoureux de faire vos premiers tattoo avec moi ! 
Les étoiles sont le début d’un projet plus grand qui arrive très bientôt 🔥
#tattoo #signe #balance #stars #firsttattoo
  • Merci les amoureux de faire vos premiers tattoo avec moi !
    Les étoiles sont le début d’un projet plus grand qui arrive très bientôt 🔥
    #tattoo #signe #balance #stars #firsttattoo
  • 0 0 23 January, 2020
  • FIBRE IS OUR FRIEND⁣
⁣
😇 The benefits of increasing the fibre in our diet are many. ⁣
⁣
❤️ reduced risk of heart disease⁣
👍🏻 reduced risk of type 2 diabetes⁣
💩 reduced risk of colon cancer⁣
💀 reduced risk of death from all causes⁣
⁣ ✅ To benefit from these...how we can increase the intake of fibre for ourselves and our families without too much hassle? ⁣
⁣
🖐🏻 5 tips to increase our fibre intake:⁣
- Keep! the skin on your fruit and veg⁣
- Add! frozen veg...to anything!⁣
- Cooking! a mince based dish...Add lentils or legumes as well as grated carrots and onions.⁣..any veg!
- Sprinkle! seeds onto cereal, yoghurt, soups, porridge....anything! ⁣
- Bread! Does it feature much at home? Change from white to wholegrain or seeded!⁣
⁣
Your gut will be happier and healthier! ⁣
⁣
#guthealth⁣
⁣
  • FIBRE IS OUR FRIEND⁣

    😇 The benefits of increasing the fibre in our diet are many. ⁣

    ❤️ reduced risk of heart disease⁣
    👍🏻 reduced risk of type 2 diabetes⁣
    💩 reduced risk of colon cancer⁣
    💀 reduced risk of death from all causes⁣
    ⁣ ✅ To benefit from these...how we can increase the intake of fibre for ourselves and our families without too much hassle? ⁣

    🖐🏻 5 tips to increase our fibre intake:⁣
    - Keep! the skin on your fruit and veg⁣
    - Add! frozen veg...to anything!⁣
    - Cooking! a mince based dish...Add lentils or legumes as well as grated carrots and onions.⁣..any veg!
    - Sprinkle! seeds onto cereal, yoghurt, soups, porridge....anything! ⁣
    - Bread! Does it feature much at home? Change from white to wholegrain or seeded!⁣

    Your gut will be happier and healthier! ⁣

    #guthealth
  • 2 1 23 January, 2020
  • Weekly Sound Meditation 🧘‍♀️ to support your healing journey.... clear stress, feel lighter, more clarity, peace, connection, grow, learn and heal. #meditation #sound #balance #livebalancegrow
  • Weekly Sound Meditation 🧘‍♀️ to support your healing journey.... clear stress, feel lighter, more clarity, peace, connection, grow, learn and heal. #meditation #sound #balance #livebalancegrow
  • 0 0 23 January, 2020
  • DESLIGAR • Temos momentos para tudo no decorrer das nossas aulas. Desligar e permitir que corpo e mente absorvam tudo o que acabou de acontecer é de extrema importância. A prática vai desacelerando gradualmente até ao maravilhoso Savasana. Savasana é o momento de conexão mais profunda, de restauro e absorção. Savasana é a cereja no topo do bolo.📿
  • DESLIGAR • Temos momentos para tudo no decorrer das nossas aulas. Desligar e permitir que corpo e mente absorvam tudo o que acabou de acontecer é de extrema importância. A prática vai desacelerando gradualmente até ao maravilhoso Savasana. Savasana é o momento de conexão mais profunda, de restauro e absorção. Savasana é a cereja no topo do bolo.📿
  • 1 1 23 January, 2020
  • Just wanted to let everyone know how grateful I am to have you all in my life, this journey that I have taken will help become who I was truly meant to be, to everyone who has stuck by me and supported me you really are special, Life is already set a path for all of us to follow, you will get times where you feel like your drifting off course or may find a crack in the road but it’s down to you to repair it, find that spark that reignites your passions and beliefs, through the dark days a light will always be there waiting for you and a sign will always present itself when necessary, the human mind is the greatest mystery always changing and creating new thoughts. to my friends and family and to my amazing girlfriend thank you all so much ❤️ #thelawofattraction #balance #chakra #life #spiritualityawake #spirit #lawofone
  • Just wanted to let everyone know how grateful I am to have you all in my life, this journey that I have taken will help become who I was truly meant to be, to everyone who has stuck by me and supported me you really are special, Life is already set a path for all of us to follow, you will get times where you feel like your drifting off course or may find a crack in the road but it’s down to you to repair it, find that spark that reignites your passions and beliefs, through the dark days a light will always be there waiting for you and a sign will always present itself when necessary, the human mind is the greatest mystery always changing and creating new thoughts. to my friends and family and to my amazing girlfriend thank you all so much ❤️ #thelawofattraction #balance #chakra #life #spiritualityawake #spirit #lawofone
  • 0 0 23 January, 2020
  • 300HR Yoga & Ayurveda Specialist 
We are excited to announce our collaboration with Jay Wellness in the upcoming Advanced Holistic Program in June 2020. 
Join us for a month full of great teachings, amazing food and Bali magic!

#yoga #ayurveda #ubud #balance
  • 300HR Yoga & Ayurveda Specialist
    We are excited to announce our collaboration with Jay Wellness in the upcoming Advanced Holistic Program in June 2020.
    Join us for a month full of great teachings, amazing food and Bali magic!

    #yoga #ayurveda #ubud #balance
  • 2 0 23 January, 2020
  • Ever gone to the gym and just not got it, not had the movement pattern? Felt like it all just felt wrong?

Your using the biggest part of the brain that is the cerebrum. The cerebrum is the thinking part of the brain and it controls your voluntary muscles — the ones that move when you want them to. So you need your cerebrum to dance or deadlift.

You need your cerebrum to solve math problems, figure out a video game, and draw a picture. Your memory lives in the cerebrum — both short-term memory (you need a wee and remember to go!) and long-term memory (the holiday you had last summers mmmm). The cerebrum also helps you reason, like when you figure out that you’d better do your workout now because your not gonna get a chance in the next few days.

The cerebrum has two halves, with one on either side of the head. Scientists think that the right half helps you think about abstract things like music, colours, and shapes. The left half is said to be more analytical, helping you with math, logic, and speech. This is the part that stops you doing a natural pattern movement with your body, the bit that makes you over-think what your doing and doubt if your capable of doing the dealift correctly.

The bit of the brain you use for movement is the cerebellum at the back of the head, below the cerebrum. It’s a lot smaller than the cerebrum. But it’s a very important part of the brain. It controls balance, movement, and coordination (how your muscles work together). Because of your cerebellum, you can stand upright, keep your balance, and move around. Think about a surfer riding the waves on his board. What does he need most to stay balanced? The best surfboard? The coolest wetsuit? Nope — he needs his cerebellum!

If you’re taught the correct movement pattern, don’t use weights that are too heavy for you and just do it you’ll find that your doing it without over thinking it.

Be a doer in the gym, not a thinker, gym time is for the body not the brain.

#overthinking #movement #correctform #workoutthatworks #playtime #fitnessforanyone #keepchallengingyourbody #healthyliving #backtraining #balance #keepingactive #fitness #health #gymsession #femalefitness #personaltrainer #
  • Ever gone to the gym and just not got it, not had the movement pattern? Felt like it all just felt wrong?

    Your using the biggest part of the brain that is the cerebrum. The cerebrum is the thinking part of the brain and it controls your voluntary muscles — the ones that move when you want them to. So you need your cerebrum to dance or deadlift.

    You need your cerebrum to solve math problems, figure out a video game, and draw a picture. Your memory lives in the cerebrum — both short-term memory (you need a wee and remember to go!) and long-term memory (the holiday you had last summers mmmm). The cerebrum also helps you reason, like when you figure out that you’d better do your workout now because your not gonna get a chance in the next few days.

    The cerebrum has two halves, with one on either side of the head. Scientists think that the right half helps you think about abstract things like music, colours, and shapes. The left half is said to be more analytical, helping you with math, logic, and speech. This is the part that stops you doing a natural pattern movement with your body, the bit that makes you over-think what your doing and doubt if your capable of doing the dealift correctly.

    The bit of the brain you use for movement is the cerebellum at the back of the head, below the cerebrum. It’s a lot smaller than the cerebrum. But it’s a very important part of the brain. It controls balance, movement, and coordination (how your muscles work together). Because of your cerebellum, you can stand upright, keep your balance, and move around. Think about a surfer riding the waves on his board. What does he need most to stay balanced? The best surfboard? The coolest wetsuit? Nope — he needs his cerebellum!

    If you’re taught the correct movement pattern, don’t use weights that are too heavy for you and just do it you’ll find that your doing it without over thinking it.

    Be a doer in the gym, not a thinker, gym time is for the body not the brain.

    #overthinking #movement #correctform #workoutthatworks #playtime #fitnessforanyone #keepchallengingyourbody #healthyliving #backtraining #balance #keepingactive #fitness #health #gymsession #femalefitness #personaltrainer #
  • 0 0 23 January, 2020
  • The ONE word to get me out of my bullshit story is STOP!!! 🛑 ✋ 
3 years ago I wouldn’t have thought that I would be on the path to transforming the lives of others today! The very thought of this would have scared the shit out of me!

One of my fears was feeling comfortable stepping into the uncomfortable! Crazy as this sounds it’s exactly what I had to do to grow into the person I am today! 
But the Bullshit I was telling myself kept getting in the way! The procrastination certainly played its part in it all! 
You can sit there and think of all the excuses possible as to why the new challenge and growth won’t be any good! ❌ I don’t have the time to commit
❌ I am not good enough
❌ I don’t have the money ❌I need to learn more
❌ what will people think of me
❌ I can’t be a failure
❌ what if it doesn’t worK
❌ that’s impossible ❌ I can’t do that!
And the list can go on and on......... 📖 
One of the directives of our brain 🧠 is to keep us safe from doing something challenging. And you have 2 choices: ✅ You can just jump in the water and learn how to swim from there on 🏊‍♀️ 🙌🏼
OR
✅ You can stand on the edge and wait for that perfect courage to come along! 🤔

And as cold 🥶 as it was.. I bloody jumped in. I did not drown! I made a choice and started to swim from there on! 
My battle to constantly fight the thoughts 💭 of fear and doubts led me to where I am today! 🥊 💪 
After all what is the worst thing that could happen to me??? 🤔
What is the worst thing that could happen to YOU❓❓ Today I am grateful for my growth and SO PROUD for allowing myself to to feel comfortable stepping into the uncomfortable!! 💃🏽 Love and appreciate YOU exactly as you are 💖💫 ✨ #selflove #lifecoach #mentor #youareworthy #motivation #believeinyou #trainer #youarethepower #transform #youmatter #gratitude #lovewhoyouare #lovethelifeyoulive #loveislove #inspiration #growth #challenges #balance #quotes #chooseyou #inspirationalquotes #choosetobethebestversionofyou #selfworth #bethecreator #meditation #healyourlifewithlove
  • The ONE word to get me out of my bullshit story is STOP!!! 🛑 ✋
    3 years ago I wouldn’t have thought that I would be on the path to transforming the lives of others today! The very thought of this would have scared the shit out of me!

    One of my fears was feeling comfortable stepping into the uncomfortable! Crazy as this sounds it’s exactly what I had to do to grow into the person I am today!
    But the Bullshit I was telling myself kept getting in the way! The procrastination certainly played its part in it all!
    You can sit there and think of all the excuses possible as to why the new challenge and growth won’t be any good! ❌ I don’t have the time to commit
    ❌ I am not good enough
    ❌ I don’t have the money ❌I need to learn more
    ❌ what will people think of me
    ❌ I can’t be a failure
    ❌ what if it doesn’t worK
    ❌ that’s impossible ❌ I can’t do that!
    And the list can go on and on......... 📖
    One of the directives of our brain 🧠 is to keep us safe from doing something challenging. And you have 2 choices: ✅ You can just jump in the water and learn how to swim from there on 🏊‍♀️ 🙌🏼
    OR
    ✅ You can stand on the edge and wait for that perfect courage to come along! 🤔

    And as cold 🥶 as it was.. I bloody jumped in. I did not drown! I made a choice and started to swim from there on!
    My battle to constantly fight the thoughts 💭 of fear and doubts led me to where I am today! 🥊 💪
    After all what is the worst thing that could happen to me??? 🤔
    What is the worst thing that could happen to YOU❓❓ Today I am grateful for my growth and SO PROUD for allowing myself to to feel comfortable stepping into the uncomfortable!! 💃🏽 Love and appreciate YOU exactly as you are 💖💫 ✨ #selflove #lifecoach #mentor #youareworthy #motivation #believeinyou #trainer #youarethepower #transform #youmatter #gratitude #lovewhoyouare #lovethelifeyoulive #loveislove #inspiration #growth #challenges #balance #quotes #chooseyou #inspirationalquotes #choosetobethebestversionofyou #selfworth #bethecreator #meditation #healyourlifewithlove
  • 0 0 23 January, 2020
  • ✨Neue Podcastfolge: Wie wir den Glauben an uns selbst nachhaltig stärken können✨
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Selbstzweifel kennt wahrscheinlich jeder von uns 🤔🤷‍♀️. Diese Zweifel dürfen manchmal auch da sein, denn sie können uns viel lehren. Unangenehm wird es aber dann, wenn wir uns ganz generell schwer damit tun, an uns selbst zu glauben, und unser Selbstwertgefühl meist irgendwo auf der Kellertreppe herumlungert 🥺.
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Die gute Nachricht – das lässt sich ändern 🥳🤩🤓
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⋙
In der heutigen Podcastfolge geht es um die Frage, wie denn überhaupt unsere Persönlichkeit geformt wird, und was die Gefühle in unserem Körper und generell in unserem Leben für eine Rolle spielen. Außerdem schauen wir uns ganz genau an, was du konkret tun kannst, um mit deinen Gedanken neue synaptische Verbindungen in deinem Gehirn herzustellen, und wie du sichergehen kannst, dass diese auch erhalten bleiben 🤯🤪. Und mit diesem Wissen können wir uns dann ganz und gar der Frage widmen, wie du es schaffen kannst, den Glauben an dich selbst nachhaltig zu stärken 🤸‍♀️.
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Dazu habe ich dir meine Top 5 Übungen mitgebracht, mit denen ich mein eigenes Selbstwertgefühl in den vergangenen Jahren trainiert habe – ich bin schon sehr gespannt, welche Veränderungen sie bei dir hervorbringen werden! ❤️ ⋙
⋙
Der Podcast "colours of life" ist auf iTunes, Spotify und vielen anderen Podcast Apps kostenlos verfügbar, einfach in deiner Lieblingsapp in der Suchleiste aufrufen und loshören, oder dem Link in meiner Bio folgen, dort kannst du dir die Folgen auch online vom Computer aus anhören. ✨🎧
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Ich wünsche dir einen wunderschönen Donnerstag und viel Spaß beim Hören und Üben,✨
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Deine Anna⠀⠀⠀⠀⠀⠀
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#coloursoflifepodcast #newepisode #glaubandich #selbstwert #selbstliebe #yesyoucan #mindset #positivemindset #positivevibes #positivesdenken  #gedanken #gedankentanken #training #motivation #mind #positivethinking #powerofpositivethinking #powerofmind #lebensfreude #happiness #timeforme #innerpeace #innererfrieden #balance #femaleempowerment
  • ✨Neue Podcastfolge: Wie wir den Glauben an uns selbst nachhaltig stärken können✨
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Selbstzweifel kennt wahrscheinlich jeder von uns 🤔🤷‍♀️. Diese Zweifel dürfen manchmal auch da sein, denn sie können uns viel lehren. Unangenehm wird es aber dann, wenn wir uns ganz generell schwer damit tun, an uns selbst zu glauben, und unser Selbstwertgefühl meist irgendwo auf der Kellertreppe herumlungert 🥺.


    Die gute Nachricht – das lässt sich ändern 🥳🤩🤓


    In der heutigen Podcastfolge geht es um die Frage, wie denn überhaupt unsere Persönlichkeit geformt wird, und was die Gefühle in unserem Körper und generell in unserem Leben für eine Rolle spielen. Außerdem schauen wir uns ganz genau an, was du konkret tun kannst, um mit deinen Gedanken neue synaptische Verbindungen in deinem Gehirn herzustellen, und wie du sichergehen kannst, dass diese auch erhalten bleiben 🤯🤪. Und mit diesem Wissen können wir uns dann ganz und gar der Frage widmen, wie du es schaffen kannst, den Glauben an dich selbst nachhaltig zu stärken 🤸‍♀️.


    Dazu habe ich dir meine Top 5 Übungen mitgebracht, mit denen ich mein eigenes Selbstwertgefühl in den vergangenen Jahren trainiert habe – ich bin schon sehr gespannt, welche Veränderungen sie bei dir hervorbringen werden! ❤️ ⋙

    Der Podcast "colours of life" ist auf iTunes, Spotify und vielen anderen Podcast Apps kostenlos verfügbar, einfach in deiner Lieblingsapp in der Suchleiste aufrufen und loshören, oder dem Link in meiner Bio folgen, dort kannst du dir die Folgen auch online vom Computer aus anhören. ✨🎧


    Ich wünsche dir einen wunderschönen Donnerstag und viel Spaß beim Hören und Üben,✨


    Deine Anna⠀⠀⠀⠀⠀⠀


    #coloursoflifepodcast #newepisode #glaubandich #selbstwert #selbstliebe #yesyoucan #mindset #positivemindset #positivevibes #positivesdenken #gedanken #gedankentanken #training #motivation #mind #positivethinking #powerofpositivethinking #powerofmind #lebensfreude #happiness #timeforme #innerpeace #innererfrieden #balance #femaleempowerment
  • 2 2 23 January, 2020
  • Wir alle wissen, dass Kohlenhydrate wichtige Energielieferanten sind, oder? 💪
.
Und trotzdem versuchen sooo viele (auch ich lange Zeit), die Menge bewusst einzuschränken oder sogar ganz darauf zu verzichten. 😔😕
. 
Wie soll es auch anders sein, wenn man überall liest und hört, dass Kohlenhydrate dick machen? 
Das ist soooo schade. 😕
.
ZU viele Kohlenhydrate tun mir auch nicht gut. Esse ich aber GAR KEINE Kohlenhydrate, fühle ich mich ganz schnell müde, schlapp und unkonzentriert. 😵 Das ist es mir echt nicht wert! 🎉😁
.
Wie ists bei euch? Esst ihr Kohlenhydrate?
Welche Beziehung habt ihr dazu?
⚠️ #jedemdasseine ❗
⚠️ #lebenundlebenlassen ❗
🥰 Hier darf jeder das tun, womit er sich gut fühlt. Mit oder ohne Kohlenhydrate, Diät, Ernährungsplan... Was auch immer! 😋💃
  • Wir alle wissen, dass Kohlenhydrate wichtige Energielieferanten sind, oder? 💪
    .
    Und trotzdem versuchen sooo viele (auch ich lange Zeit), die Menge bewusst einzuschränken oder sogar ganz darauf zu verzichten. 😔😕
    .
    Wie soll es auch anders sein, wenn man überall liest und hört, dass Kohlenhydrate dick machen?
    Das ist soooo schade. 😕
    .
    ZU viele Kohlenhydrate tun mir auch nicht gut. Esse ich aber GAR KEINE Kohlenhydrate, fühle ich mich ganz schnell müde, schlapp und unkonzentriert. 😵 Das ist es mir echt nicht wert! 🎉😁
    .
    Wie ists bei euch? Esst ihr Kohlenhydrate?
    Welche Beziehung habt ihr dazu?
    ⚠️ #jedemdasseine
    ⚠️ #lebenundlebenlassen
    🥰 Hier darf jeder das tun, womit er sich gut fühlt. Mit oder ohne Kohlenhydrate, Diät, Ernährungsplan... Was auch immer! 😋💃
  • 17 1 23 January, 2020
  • Wheel (Urdhvadhanurasana) is one of our favourite poses but it 's one that should be practised with care.  Whilst it may be easy for many children, it may not suit others so ensure you have alternative poses such as table top (Ardha Purvottanasana) and bridge (Setu bandha). For young people it's safest to come up from the ground as often core strength isn't developed enough and you can compromise the lower back. ⠀
⠀
WHAT TO SAY ⠀
1. Lie on your back and hug your knees into your chest and keep your chin tucked in to lengthen the spine. ⠀
2. Have your feet hip distance apart and parallel and bring your arms over your head, placing the hands on the ground, fingers pointing towards your body. ⠀
3. Take a full breath in and as you breathe out, drop your feet and hands into the ground as you lift up into the pose. ⠀
4. Stay in the pose for a couple of breaths lengthening the whole spine as you breathe. ⠀
⠀
If you feel tightness or clenching in your lower back come down and rest on your back. ⠀
⠀
⠀
#calmforkids #yoga #kidsyoga #teachingyogatochildren #bridgepose #yogafun #dailypractice #balance #stretch #urdhvadhanurasana #wheel #invigoratingyogapose #mindfulnessforkids #yogateachertraining
  • Wheel (Urdhvadhanurasana) is one of our favourite poses but it 's one that should be practised with care. Whilst it may be easy for many children, it may not suit others so ensure you have alternative poses such as table top (Ardha Purvottanasana) and bridge (Setu bandha). For young people it's safest to come up from the ground as often core strength isn't developed enough and you can compromise the lower back. ⠀

    WHAT TO SAY ⠀
    1. Lie on your back and hug your knees into your chest and keep your chin tucked in to lengthen the spine. ⠀
    2. Have your feet hip distance apart and parallel and bring your arms over your head, placing the hands on the ground, fingers pointing towards your body. ⠀
    3. Take a full breath in and as you breathe out, drop your feet and hands into the ground as you lift up into the pose. ⠀
    4. Stay in the pose for a couple of breaths lengthening the whole spine as you breathe. ⠀

    If you feel tightness or clenching in your lower back come down and rest on your back. ⠀


    #calmforkids #yoga #kidsyoga #teachingyogatochildren #bridgepose #yogafun #dailypractice #balance #stretch #urdhvadhanurasana #wheel #invigoratingyogapose #mindfulnessforkids #yogateachertraining
  • 4 0 23 January, 2020
  • Mindfully planning an enjoyable meal out whilst still reaching your goals. Vs restricting and punishing yourself in order to earn/ deserve a meal out / a “treat” . there’s a big difference in the MINDSET.
-

If you are dieting / have a goal then Spending hours doing cardio and starving yourself / punishing yourself because you know you are going out to eat or to burn off that meal / chocolate whatever it is you feel guilty about is NOT the same as planning to fit a meal out or something you really fancy into your day/ week or whatever it may be . It’s a destructive mindset and vicious cycle to get into and can be hard to get out of. Even now when clients say.. I need to burn off that 🍪🍭🍦🍕I ate... well A. you can’t out exercise a bad diet and B if you were accountable for it and factored it into your total daily goals then it really isn’t an issue so just enjoy 💁🏻‍♀️ The joys of #flexibledieting 🤗 .
-

I always try to educate clients so that they can learn and not be restricted their whole lives thinking they can never eat pizza or chocolate 🍫. It’s all about #balance. -

If you want to learn more about flexible dieting or how to reach and maintain your goals then feel free to send me an e-mail or DM.  #flexibledieting #80/20 #fatlossforlife #musclegain #transformation #results #realresults #personaltrainer #nutritioncoach #northlondonpt #strongwomen #fitness #fitfam #ladieswholift
  • Mindfully planning an enjoyable meal out whilst still reaching your goals. Vs restricting and punishing yourself in order to earn/ deserve a meal out / a “treat” . there’s a big difference in the MINDSET.
    -

    If you are dieting / have a goal then Spending hours doing cardio and starving yourself / punishing yourself because you know you are going out to eat or to burn off that meal / chocolate whatever it is you feel guilty about is NOT the same as planning to fit a meal out or something you really fancy into your day/ week or whatever it may be . It’s a destructive mindset and vicious cycle to get into and can be hard to get out of. Even now when clients say.. I need to burn off that 🍪🍭🍦🍕I ate... well A. you can’t out exercise a bad diet and B if you were accountable for it and factored it into your total daily goals then it really isn’t an issue so just enjoy 💁🏻‍♀️ The joys of #flexibledieting 🤗 .
    -

    I always try to educate clients so that they can learn and not be restricted their whole lives thinking they can never eat pizza or chocolate 🍫. It’s all about #balance . -

    If you want to learn more about flexible dieting or how to reach and maintain your goals then feel free to send me an e-mail or DM. #flexibledieting #80 /20 #fatlossforlife #musclegain #transformation #results #realresults #personaltrainer #nutritioncoach #northlondonpt #strongwomen #fitness #fitfam #ladieswholift
  • 9 0 23 January, 2020
  • HOMEWORK: Bird-Dog, a.k.a. Quadruped. ✨

Many of us are familiar with this move (perhaps from your gym, from your physio, from your Pilates mat class). And it's for good reason that it's familiar to many of us as this little move is packed with good stuff 🙌🏻 Because it engages your core (abs and back) muscles, it's a great exercise for helping to build low back function and for helping to reduce low back pain. In addition, you've got lots of other parts of you involved like shoulders and glutes as these parts alternate between establishing stability and creating movement in this exercise. Weight-bearing into our arms can be a challenge for many of us (for many different reasons), so don't underestimate the benefits of spending a little time on your hands and knees 👌🏻 Bird-Dog bonuses include balance and stability practice as well as benefits in terms of your body's ability to coordinate its movements🌟

Tips for success with Bird-Dog:
👉🏻 stay aware of the limbs that are down on the floor as much as you're aware of the moving ones. As you drop in to one set of limbs, say your right arm and your left leg, the other pair are free to float up.
👉🏻 Also, feel as if you're taking up loads of space in every direction - height from the ground, length from fingers to toes, even width from shoulder to shoulder and hip to hip. This can give the body a real sense of bouancy and balance. ➡️ Play around with single arm and leg variations (which can be surprisingly tricky!). Remember an aim of Bird-Dog is to stay 'centred' with minimal leaning or weight-shifting from side to side. To keep things interesting, feel free to explore different patterns and pacing with this good ol exercise 🤸🏻‍♀️ We'll be checking homework throughout the week ahead 🧐😉 #glowpilatesireland #movewellbewell #pilates #homework #birddog #core
  • HOMEWORK: Bird-Dog, a.k.a. Quadruped. ✨

    Many of us are familiar with this move (perhaps from your gym, from your physio, from your Pilates mat class). And it's for good reason that it's familiar to many of us as this little move is packed with good stuff 🙌🏻 Because it engages your core (abs and back) muscles, it's a great exercise for helping to build low back function and for helping to reduce low back pain. In addition, you've got lots of other parts of you involved like shoulders and glutes as these parts alternate between establishing stability and creating movement in this exercise. Weight-bearing into our arms can be a challenge for many of us (for many different reasons), so don't underestimate the benefits of spending a little time on your hands and knees 👌🏻 Bird-Dog bonuses include balance and stability practice as well as benefits in terms of your body's ability to coordinate its movements🌟

    Tips for success with Bird-Dog:
    👉🏻 stay aware of the limbs that are down on the floor as much as you're aware of the moving ones. As you drop in to one set of limbs, say your right arm and your left leg, the other pair are free to float up.
    👉🏻 Also, feel as if you're taking up loads of space in every direction - height from the ground, length from fingers to toes, even width from shoulder to shoulder and hip to hip. This can give the body a real sense of bouancy and balance. ➡️ Play around with single arm and leg variations (which can be surprisingly tricky!). Remember an aim of Bird-Dog is to stay 'centred' with minimal leaning or weight-shifting from side to side. To keep things interesting, feel free to explore different patterns and pacing with this good ol exercise 🤸🏻‍♀️ We'll be checking homework throughout the week ahead 🧐😉 #glowpilatesireland #movewellbewell #pilates #homework #birddog #core
  • 5 1 23 January, 2020
  • Feeling grateful for this little man and his smiles this morning :-) Why are you grateful for today? 
http://kb-lifebalancecoach.com/
  • Feeling grateful for this little man and his smiles this morning :-) Why are you grateful for today?
    http://kb-lifebalancecoach.com/
  • 2 2 23 January, 2020
  • Salmon, roast vegetable and couscous salad
.
.
Ingredients, per serve:
- 1 small salmon fillet
- 30 g uncooked couscous
- 1/4 cup reduced salt stock of choice, or enough to just submerge all the couscous
- 1 small fresh beetroot (I used the ‘ready to eat’ cooked beetroot)
- 1 small potato
- 1/4 brown onion
- 1 small tomato
- 1/5 medium cucumber
- 1/4 lemon
- Paprika
.
.
Method:
1. Chop the potato, beetroot and onion into ~1 cm cubes. Toss the vegetables in ~1 tsp paprika. Cook on 200 degrees Celsius for 20 minutes in an air fryer OR in oven (May take longer).
2. Preheat a pan on medium heat. Cook the salmon as desired.
3. While the salmon and veggies are cooking, add the couscous and stock into a small pot and bring to boil - stirring as needed. This cooks quickly and will be ready once all stock is absorbed. Take off the heat once cooked. 
4. Roughly dice the tomato and cucumber, and set aside.
5. Once the veggies and couscous are done, mix them together in a bowl and squeeze over the desired amount of lemon juice. Stir through the cucumber and tomato. 
6. In a bowl, add leafy salad mix, top with the veg couscous and the cooked salmon. Opt: if you’re a dressing/sauce type of person, you can just use plain low fat high protein yoghurt 🙌🏼 you could even mix some lemon or garlic through the yoghurt.
7. Enjoy 🥰🤤
.
.
Increase the ingredient amounts per required serves.
.
.
These are approximate measures so no need to stress about specific quantities. Just make sure there is enough liquid to cover the couscous when boiling it!
  • Salmon, roast vegetable and couscous salad
    .
    .
    Ingredients, per serve:
    - 1 small salmon fillet
    - 30 g uncooked couscous
    - 1/4 cup reduced salt stock of choice, or enough to just submerge all the couscous
    - 1 small fresh beetroot (I used the ‘ready to eat’ cooked beetroot)
    - 1 small potato
    - 1/4 brown onion
    - 1 small tomato
    - 1/5 medium cucumber
    - 1/4 lemon
    - Paprika
    .
    .
    Method:
    1. Chop the potato, beetroot and onion into ~1 cm cubes. Toss the vegetables in ~1 tsp paprika. Cook on 200 degrees Celsius for 20 minutes in an air fryer OR in oven (May take longer).
    2. Preheat a pan on medium heat. Cook the salmon as desired.
    3. While the salmon and veggies are cooking, add the couscous and stock into a small pot and bring to boil - stirring as needed. This cooks quickly and will be ready once all stock is absorbed. Take off the heat once cooked.
    4. Roughly dice the tomato and cucumber, and set aside.
    5. Once the veggies and couscous are done, mix them together in a bowl and squeeze over the desired amount of lemon juice. Stir through the cucumber and tomato.
    6. In a bowl, add leafy salad mix, top with the veg couscous and the cooked salmon. Opt: if you’re a dressing/sauce type of person, you can just use plain low fat high protein yoghurt 🙌🏼 you could even mix some lemon or garlic through the yoghurt.
    7. Enjoy 🥰🤤
    .
    .
    Increase the ingredient amounts per required serves.
    .
    .
    These are approximate measures so no need to stress about specific quantities. Just make sure there is enough liquid to cover the couscous when boiling it!
  • 13 5 23 January, 2020
  • #throwbackthursday .. I can almost feel the sun on my skin!!
..
4 weeks till hols 😎😎
..
These pics keeping me motivated to stay on track!!
  • #throwbackthursday .. I can almost feel the sun on my skin!!
    ..
    4 weeks till hols 😎😎
    ..
    These pics keeping me motivated to stay on track!!
  • 30 3 23 January, 2020
  • I don’t know exactly how my parents juggled work and me during school holidays when I was a kid but it’s something I’ve asked myself recently. I do remember going along to my dads work to sort envelopes and feeling excited about ‘playing office’ but I imagine it must have also for them been a juggle. All I can say is that school holidays are not set up for women returning to full time work, I have no idea what I would have done with my boys since early December if I had a regular 9-5 office job. My boys aren’t keen yet on going to holiday camps without us (except the karate camp which is in an environment they’ve known for three years and feel very safe in🥋) and if I would have to send them to some very expensive vacation care my heart would ache over missing out on time with my kids during their holidays. So me and hubby have been doing our best to juggle the boys, having fun with them and work as best as we can but it’s not been easy. Just responding to or writing an email whilst kids jump around you is a simple task that can send nerves into a very ‘non-zen like state’, that much I can tell you! 🤪
.
But I know many parents feel this and we are lucky that both hubby and I are working from home mostly and can be flexible - to a certain extent. Still, the reality of school holidays is going to be part of our lives for many years to come and so I just have found myself pondering over how the system is really not making it easy in particular for women to return to regular work after having children. 🤔Power to you if you’ve been in the same boat as us these last 7 weeks! ✌🏻
  • I don’t know exactly how my parents juggled work and me during school holidays when I was a kid but it’s something I’ve asked myself recently. I do remember going along to my dads work to sort envelopes and feeling excited about ‘playing office’ but I imagine it must have also for them been a juggle. All I can say is that school holidays are not set up for women returning to full time work, I have no idea what I would have done with my boys since early December if I had a regular 9-5 office job. My boys aren’t keen yet on going to holiday camps without us (except the karate camp which is in an environment they’ve known for three years and feel very safe in🥋) and if I would have to send them to some very expensive vacation care my heart would ache over missing out on time with my kids during their holidays. So me and hubby have been doing our best to juggle the boys, having fun with them and work as best as we can but it’s not been easy. Just responding to or writing an email whilst kids jump around you is a simple task that can send nerves into a very ‘non-zen like state’, that much I can tell you! 🤪
    .
    But I know many parents feel this and we are lucky that both hubby and I are working from home mostly and can be flexible - to a certain extent. Still, the reality of school holidays is going to be part of our lives for many years to come and so I just have found myself pondering over how the system is really not making it easy in particular for women to return to regular work after having children. 🤔Power to you if you’ve been in the same boat as us these last 7 weeks! ✌🏻
  • 1 1 23 January, 2020
  • IDA e PINGALA
Le due nadi(canali) principali presenti nel nostro corpo, secondo la teoria dello yoga.
IDA scorre nella parte sinistra, corrisponde all'energia fredda, femminile, artistica e introspettiva.
PINGALA scorre nella parte destra, energia calda, maschile, espansiva.
Le due nadi sono collegate alle rispettive narici, il respiro della narice sinistra è più freddo della destra. Provando a chiudere una delle due narici si può notare come tendiamo a respirare principalmente da una sola delle due.
Le due parti, femminile e maschile, dovrebbero essere più possibilmente bilanciate, con l'aiuto di pratiche specifiche, come il respiro a narici alternate Nadi Shodhana.
.
.
#idaepingala #idapingala #sushumna #nadi #nadishodhana #yoga #yoganidra #yogateacher #mudra #breathe #balance #energy #femminile #maschile #yogatheory#pranayama
  • IDA e PINGALA
    Le due nadi(canali) principali presenti nel nostro corpo, secondo la teoria dello yoga.
    IDA scorre nella parte sinistra, corrisponde all'energia fredda, femminile, artistica e introspettiva.
    PINGALA scorre nella parte destra, energia calda, maschile, espansiva.
    Le due nadi sono collegate alle rispettive narici, il respiro della narice sinistra è più freddo della destra. Provando a chiudere una delle due narici si può notare come tendiamo a respirare principalmente da una sola delle due.
    Le due parti, femminile e maschile, dovrebbero essere più possibilmente bilanciate, con l'aiuto di pratiche specifiche, come il respiro a narici alternate Nadi Shodhana.
    .
    .
    #idaepingala #idapingala #sushumna #nadi #nadishodhana #yoga #yoganidra #yogateacher #mudra #breathe #balance #energy #femminile #maschile #yogatheory #pranayama
  • 0 0 23 January, 2020
  • Looking forward to carving out some time to delve into my new book #hypeyourself by @wernchat. I’m really trying this year to get better at putting myself and my business ‘out there’. I know that it’s really important to be visible but even over the last week, especially doing my regular evening #stories, I’m noticing how quickly I’m falling into the dark side of it all. Its making me very conscious of how I look, how I sound and that creeping sense of needing things to be perfect is definitely lurking in the corner. I’m hoping to discover the balance between making myself more present on social media and less worried about the surface beauty of it all. Tell me what you think? What’s most important to you and do you ever feel like the negative side of ‘being out there’ gets to you? I’d love to hear your thoughts xxx

#behonest #outthere #darkside #perfection #balance #pr #exposure #smallbusiness #womeninbusiness #keeptalking #figureitout #community #rubberduck #noidea #thursday
  • Looking forward to carving out some time to delve into my new book #hypeyourself by @wernchat. I’m really trying this year to get better at putting myself and my business ‘out there’. I know that it’s really important to be visible but even over the last week, especially doing my regular evening #stories , I’m noticing how quickly I’m falling into the dark side of it all. Its making me very conscious of how I look, how I sound and that creeping sense of needing things to be perfect is definitely lurking in the corner. I’m hoping to discover the balance between making myself more present on social media and less worried about the surface beauty of it all. Tell me what you think? What’s most important to you and do you ever feel like the negative side of ‘being out there’ gets to you? I’d love to hear your thoughts xxx

    #behonest #outthere #darkside #perfection #balance #pr #exposure #smallbusiness #womeninbusiness #keeptalking #figureitout #community #rubberduck #noidea #thursday
  • 3 1 23 January, 2020
  • Day 22 of #yogaischallenge has the theme of energy or prawns and the pose is bakasana. This is one of the first arm balances we are first shown at yoga and fir some it is easy, but for the rest of us it can take a great deal of time, practice, faith and a lot of falling before we find the confidence to tip forward enough and balance your weight properly. I used to call this pose “ faceplantasana” as I would often tip too far forward and fall onto my face. It is still a work in progress for me. This week, one of my teachers posed the question, “why do we do what we do, when we know what we know?” Gosh this question has really sparked some deep and searching questions for me in my life and practice. We are energetic beings, connected to all living creatures, our earth and the universe and yet we choose to ignore the wisdom of this connection, this balance and instead make choices to disrupt, cause chaos and dis-harmony in ourselves and others. We choose to master, not nurture and so often end feeling depleted as our energy drains from us. Right choice, authentic choice is the road to balance and true contentment. Photograph taken @arastudiosnz Thank you @kinoyoga @omstarsofficial  #bakasana #cranepose #crowpose #energy #prana #om #connection #thiis52 #santosha #balance #armbalance #unity
  • Day 22 of #yogaischallenge has the theme of energy or prawns and the pose is bakasana. This is one of the first arm balances we are first shown at yoga and fir some it is easy, but for the rest of us it can take a great deal of time, practice, faith and a lot of falling before we find the confidence to tip forward enough and balance your weight properly. I used to call this pose “ faceplantasana” as I would often tip too far forward and fall onto my face. It is still a work in progress for me. This week, one of my teachers posed the question, “why do we do what we do, when we know what we know?” Gosh this question has really sparked some deep and searching questions for me in my life and practice. We are energetic beings, connected to all living creatures, our earth and the universe and yet we choose to ignore the wisdom of this connection, this balance and instead make choices to disrupt, cause chaos and dis-harmony in ourselves and others. We choose to master, not nurture and so often end feeling depleted as our energy drains from us. Right choice, authentic choice is the road to balance and true contentment. Photograph taken @arastudiosnz Thank you @kinoyoga @omstarsofficial #bakasana #cranepose #crowpose #energy #prana #om #connection #thiis52 #santosha #balance #armbalance #unity
  • 1 0 23 January, 2020
  • Yesterday I had an unintentional Instagram detox and it was pretty wonderful...
⠀⠀⠀⠀
The last two weeks have mostly been a mixture of time spent PT-ing in the studio, and time tied to my desk, with very little training because (yet again) I’ve not been too well 😂
⠀⠀⠀⠀
So, with not much of interest to share, I’ve been a little quieter on here. So quiet, in fact, that I ended up having a full day off the gram yesterday for the first rime in a long time!
⠀⠀⠀⠀
Turns out, it was actually pretty delightful to just not worry about it for 24hrs and to just do me for the day.
⠀⠀⠀⠀
IG is a fabulous place, for many reasons. But if it’s becoming a source of stress, anxiety or unhappiness, you’re not using it right 👎
⠀⠀⠀⠀
Allowing yourself some time every now and again to focus on you, rather than (even unintentionally) comparing yourself to thousands of people on the internet, can be pretty great.
⠀⠀⠀⠀
Sure, Sally from work has just smashed her 10th workout of the week, whilst seemingly only ever eating green smoothies and tofu but, hey, it doesn’t mean that’s what you have to do.
⠀⠀⠀⠀
So, hi hello, I’m back but I’ll be taking my own advice from now on and switching off more regularly, when I need it ✌️
⠀⠀⠀⠀
#FITByFlo #InstagramDetox
  • Yesterday I had an unintentional Instagram detox and it was pretty wonderful...
    ⠀⠀⠀⠀
    The last two weeks have mostly been a mixture of time spent PT-ing in the studio, and time tied to my desk, with very little training because (yet again) I’ve not been too well 😂
    ⠀⠀⠀⠀
    So, with not much of interest to share, I’ve been a little quieter on here. So quiet, in fact, that I ended up having a full day off the gram yesterday for the first rime in a long time!
    ⠀⠀⠀⠀
    Turns out, it was actually pretty delightful to just not worry about it for 24hrs and to just do me for the day.
    ⠀⠀⠀⠀
    IG is a fabulous place, for many reasons. But if it’s becoming a source of stress, anxiety or unhappiness, you’re not using it right 👎
    ⠀⠀⠀⠀
    Allowing yourself some time every now and again to focus on you, rather than (even unintentionally) comparing yourself to thousands of people on the internet, can be pretty great.
    ⠀⠀⠀⠀
    Sure, Sally from work has just smashed her 10th workout of the week, whilst seemingly only ever eating green smoothies and tofu but, hey, it doesn’t mean that’s what you have to do.
    ⠀⠀⠀⠀
    So, hi hello, I’m back but I’ll be taking my own advice from now on and switching off more regularly, when I need it ✌️
    ⠀⠀⠀⠀
    #FITByFlo #InstagramDetox
  • 32 3 23 January, 2020
  • We all are made of heaven and stars ✨
  • We all are made of heaven and stars ✨
  • 124 8 20 January, 2020