Aspire to Wellbeing in Crafers, South Australia | Health & wellness website

Aspire to Wellbeing

Locality: Crafers, South Australia

Phone: +61 422 898 545

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• Sport & recreation
• Personal coach
• Health & wellness website
• Pilates studio

25.01.2022 #inspirationalquotes #quoteoftheday #buddha #quote #inspiration #motivationalquotes #motivation #quotestagram #quotestoliveby #wordsofwisdom #thoughtoftheday #inspirational #qotd #positivevibes #wordporn #wordpower #beautiful #smile #life #inspireme #love #happy #instagood #igers #instadaily #thoughts #truth #manifestyourdreams #aspiretowellbeing

24.01.2022 You can say what pilates is in three words. Stretch with Strength and Control ~ Romana Kryzanowska #pilates #reformerpilates #pilateslovers #pilatesinstructor #pilatesstudio #pilatesbody #fitnessgirl #pilatesfit ... #yoga #splits #yogapractice #yogagirl #yogaeverydamnday #flexibility #stretching #fitness #workout #strength #mobility #training #balance #gym #flexibilitytraining #fitnessmotivation #stretching #instagood #love #instafit #me #personaltrainer @ Adelaide Hills See more

23.01.2022 Workout drills inspired by yoga Shoulders and Abs .. 1 minute each drill . ... Build up to 3-5 rounds (or more!) Would love to know how you went - comment below

23.01.2022 Yay!! Adelaide peeps!! - gyms, studios, PT are all open as of today after just 5 days of lockdown So happy to get back into all the gyms I teach at to see your faces.... and ecstatic to be training my amazing private clients face to face in my studio #adelaidepersonaltrainer #fitnessinstructor #pilatesinstructor #yogateacher #lesmillsinstructor #fitfam #gymlife #fitmum #fitnesstips #health #healthylife #personaltrainer #exercises #weightlossjourney #gymmotivation #fitnessgirl #yogafit #fitinspiration #instafit #pilates #fitness #fit #trainwithme #personaltrainer #fitnesslife #fitnessgirl #fitnessquotes #fitnessmotivation #gymmotivation #radelaide

23.01.2022 #thesnake An advanced reformer exercise requiring balance, control, a strong core, and good shoulder stability. This exercise strengthens the shoulders and the all the muscles that stabilise the shoulders... Rotator cuff, Latissimus Dorsi, Teres Major, Serratus Anterior, Lower Trapezius Also strengthens the hip flexors and abdominals, and lengthens the hamstrings #pilates #yoga #fitness #pilateslovers #workout #pilatesinstructor #gym #pilatesreformer #pilatesbody #fit #pilatesstudio #adelaidepersonaltrainer #fitnessmotivation #matpilates #pilatesmat #reformerpilates #personaltrainer #core #exercise #instapilates #fitfam #fitnessjourney #gymlife #fitmum #gymmotivation #fitnessgirl #yogafit #fitinspiration #instafit

23.01.2022 Blessed are the hearts that can bend; they shall never be broken - Albert Camus #benddontbreak #flexibility #mermaidpose #yogawisdom #yogapractice #yogateacher

22.01.2022 Try not to resist the changes that come your way. Instead let life live through you. And do not worry that your life is turning upside down. How do you know that the side you are used to is better then the one to come? ~ Rumi We can’t control what’s happening right now, but we can adjust our view. #ekapadabakasana #upsidedown #yoga #inversion #balance #positivevibes #yogalife #fitness #yogainspiration #yogapractice #yogaeverydamnday... #life #wordsofwisdom #yogateacher #yogagirl #adelaidepersonaltrainer #yogalife #namaste #pilates #yogalove #yogaeveryday #mindfulness #workoutmotivation #fitnessmotivation #fitfam #fitnessjourney #fitnessgirl #fit #fitmum #quotestoliveby See more

22.01.2022 Happy Monday everyone! keep going

22.01.2022 Yoga does not just change the way we see things; it transforms the person who sees. ~ BKS Iyengar #yogateacher #handstandpractice #yogapractice

21.01.2022 The benefits of training the posterior chain include core strength, explosive power and posture to name just a few. However, the go-to exercises like deadlifts and squats can also make the hamstrings and hips tight. Thats why I love this little combo on the reformer (overunders in bridge) which strengthens the posterior chain but adds the element of flexibility ... #bridge #posteriorchain #workoutwednesday #reformerexercises #corestrength #fitnesstips #pilates #yoga #fitness #pilateslovers #workout #fitgirl #pilatesinstructor #gym #exercise #flexibility #pilatesreformer #pilatesbody #fit #pilatesstudio #adelaidepersonaltrainer #pilatesinspiration #pilatesstrong #fitnessmotivation #matpilates #pilatesmat #reformerpilates #personaltrainer #core #instapilates

21.01.2022 Wherever you go, go with all your heart ~ Confucius When we intentionally bring our heart with us in whatever we do, or wherever we go, we make a positive impact to not only our energy, but to everything around us. Be it a kind word, or compassion, we contribute to a world that heals, nurtures and loves. #backbends #heartopeners #compassion #kindness #love #mondaymotivation #yogalife #yogainspiration #yogapractice #yogateacher #namaste #pilates #yogalove #yogaeveryday #gymmotivation #yogagirl #yogaeverywhere #healthtips #motivation #yogachallenge #yogapose #fitnessmotivation #healthylifestyle #vinyasa #happy #instagood #igers #instadaily #adelaidepersonaltrainer #adelaidehillsstudio

21.01.2022 I love inversions Why? Because they’re fun! They’re playful.. and there’s an element of risk... which makes it more fun! I also this quote ... ... Fun is not an activity, it is a state of mind. Bryant McGill It’s so true .. you know this could be a really un-fun time of my life. I can’t go out and dance, can’t drink, can’t go out for dinner, can’t eat chocolate (my favourite thing). And it seems I’m spending most of my life prepping, cooking, and eating food (which would be fine if it was just the eating.. and if I was eating whatever the hell I feel like) But.. Fun is a state of mind. You can have fun doing the smallest, simplest of things. It’s the mindset we need to change, not the activity.. These days we are conditioned to be entertained to have fun .. but really, as we knew when we were kids .. we are the entertainment!!! (And yes that’s my hamstring doing some crazy ginormous unexpected thing ) #fun #inversionjunkie #yogalove #yogateacher

20.01.2022 My poor little soccer star keeps pulling his hamstring at the origin Being flexible has its downside, if its not balanced with strength and stability. So Im giving my 10 yr old a program to strengthen his weak but flexible hamstrings. The bridge is a great exercise for this purpose but you can look like youre doing it without even engaging your hamstrings. This is exactly what Tyson was doing .. using his strong bum only!... when performing the bridge you want to ground down with your heels and pull then towards your pelvis (without actually moving your feet) to engage the hamstrings. #fitnesstips #hamstrings #bridge #dontcheat #fitnesstechnique #soccerlife #fitness #pilates #pilatesmat #fitkids #soccerkids #personaltrainer #exercisescience #physio #loveyourbody #yoga #yogastrength #pilatesrehab #pilatesinstructor #exercise #fit #gym #gymworkout #stretch #adelaidepersonaltrainer #aspiretowellbeing #lookafteryourbody

19.01.2022 To access that space .. Yoga and meditation The gift .. liberation #yogalife #yogainspiration #meditation #yogapractice #yogateacher #namaste #yogalove #yogaeveryday #mindfulness #yogagirl #wellness #yogaeverywhere #yogachallenge #yogapose #healthylifestyle #vinyasa #inspirationalquotes #quoteoftheday #quote #lifequotes #quotestagram #quotestoliveby #wordsofwisdom #thoughtoftheday #inspirational #life #positivevibes #wordporn #wordpower #wordstoliveby

18.01.2022 7 best stretches for lower back pain Lower back pain can be caused by so many different things tight hips, hamstrings and hip flexors, a stiff upper back, jus...t to name a few. These stretches aim to target all the possible causes of back pain. The longer you can hold the stretch and relax into it, the better. You want to be breathing slowly to get you out of the sympathetic nervous system (flight or fight) and into the parasympathetic nervous system (rest and digest) so make sure you are not holding your breath or watching the clock!! 1 Cat/Cow stretches and mobilises the spine. 1. start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips. 2. inhale for cow pose Tilt your pelvis anteriorly so that your tailbone turns toward the sky. Ripple this movement from your tailbone, through your spine so that your neck is the last thing to move. The belly drops but keep abdominals on by drawing belly button to spine. Gently take your gaze up toward the ceiling 3. exhale for cat pose Tip your pelvis posteriorly, tucking your tailbone. Again, let this action start from the base of your spine and move up. Round the spine and draw your belly button towards the spine Drop your head and take your eyes towards your belly button Do 5-10 rounds 2. Down Dog Lengthens and decompresses the entire spine. Stretches hamstrings which helps lower back pain Start on your hands and knees. From your hands and knees, tuck your toes under and press into Downward Facing Dog. Start with your knees slightly bent, back straight and long, tailbone towards the ceiling. Draw the shoulder blades towards the spine and actively try to lower them, rotating your upper arms outwards. Press the floor away with the hands and hug the inner seams of the arms in towards each other energetically. Aim to hold the pose for up to a minute but build up slowly 3. Supported bridge It allows the spine to experience extension while being gently supported Back extensions also help relieve the hunch from poor posture and sitting, giving you more flexibility and mobility for daily activities.1 It opens the hip flexors which can become tight from sitting to long. 1. on your back with your knees bent and the soles of your feet flat on the floor. 2. Extend your arms on the floor with your fingers reaching toward your heels. You should be able to just barely touch the backs of your heels with your fingertips. 3. Keep your feet parallel. Maintain that position throughout the pose. 4. Press down into the soles of your feet to lift your hips off the floor. 5. Slide a yoga block, bolster or some rolled up towels under your back directly under your sacrum, letting it rest securely on your prop. Your arms can stay outstretched on the floor next to your body. 6. This should be a comfortable position. You may want to stay here several minutes as your body settles into the stretch and gets the benefits of a passive backbend. If the pose causes your back to hurt, remove the prop and come down. 7. To come out, press down into your feet and lift your hips again. Slide the prop out from under your sacrum and gently lower your back to the floor. (hold 5 min) 4. supine twist This restorative twist promotes movement and mobility in the spine and back. It stretches your spine, back, and shoulders. Practicing this pose can help relieve pain and stiffness in your back and hips. Lay on your back, bring your arms to a T-shape on the floor, and bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral or turning the gaze away from the knees. Try to keep both shoulders on the floor, and if the top knee lifts too much, you can place a block or a bolster between the knees. (hold 3-5 min ea side) 5. Childs pose This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Childs Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue. 1. with feet together take the knees hip width apart. 2. fold forward with your tummy resting on your thighs and forehead resting on the floor and your arms resting beside your hips. Alternatively you can take the hands on top of each other and rest your forehead on your hands (hold 5 min) 6. sphinx pose Tones and stimulates the sacral-lumbar arch. When we sit a ot the lower back tends to flatten which may cause pain. This pose promotes the natural curve in the lower back. Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward. Relax on the floor as long as needed, and then come to a child pose for few breaths. (hold 3-5 min) 7. figure 4 pose This pose opens hips, lower back and outer thighs. Tight hips causes lower back pain as the back is used in movements that should be facilitated by the hips. lay on the floor with soles of feet on ground, feet hip-distance apart. Place your right ankle on the left thigh, and keep the foot flexed throughout the pose. Take your right arm in between the space of the legs, and the left arm outside the left thigh. Interlace the fingers either behind your knee, or on top of the shin, Keep the back and shoulders relaxed and on the floor if possible. Change sides, (hold 3-5 min ea side)

18.01.2022 Ive created work for myself that I dont need a holiday from But I still want a holiday from the winter to be in the warmth When travel restrictions lift whats on the top of your summer holiday destination list?... #camatkarasana #wildthing translates to the ecstatic unfolding of the enraptured heart #throwbackthursday #tbt #throwback #memories #me #summervibes #love #yogagirl #yogaeverywhere #instayoga #yogaeveryday #fit #fitgirl #pilates #instapilates #happy #fitnessjourney #travel #summerholidays #yogapose #adelaidepersonaltrainer #photooftheday #smile #picoftheday #repost #fitness #instagood #fitnessmotivation

18.01.2022 Yoga is a dance between control and surrender - between pushing and letting go - and when to push and when to let go becomes part of the creative process - part of the open-ended exploration of your being ~ Joe Kramer #dancerspose #natarajasana #yogateacher

18.01.2022 This is my decision making strategy Who else does this? #lifehack #libran #decisions #lifehacks #funny #life #laugh #love #me #quoteoftheday #quote #inspiration #motivationalquotes #motivation #quotestagram #quotestoliveby #wordsofwisdom #thoughtoftheday #inspirational #qotd #wordporn #wordpower #smile #inspireme #happy #instagood #igers #instadaily #lifetips #tips

17.01.2022 Vinyasa flow is a beautiful yoga practice of strength, creativity and a focus on breath. When translated from Sanskrit, , vi means in a special way and nyasa means to place. Therefore In vinyasa we place out bodies mindfully in a special way, whilst marrying the movement and the breath together. The result is a mindfulness practice resembling meditation in motion #yogaflow #vinyasa #yogateacher

17.01.2022 Don’t limit your challenges, challenge your limits .. I’ve had to accept that I’ve been inadvertently limiting my potential in my lead up to my first ever fitness competition with a pretty comfortable 6 weeks so far prepping for bikini model. There are 2 choices for me - bikini or fitness model... I could’ve gone either way. The first will be a comfortable preparation, the second a challenge.. I’m annoyingly sitting in between!! ... But if I truly bring my best self to the competition, my best effort, working with my genetics, rather then hindering them, I need to challenge myself to do fitness model .. It’s the option that scares me more, which means it’s the option that’s going to bring more growth Now with only 5 weeks to go and a change of class, I better get to work. But I’ll be sticking to my training style - a hybrid of pilates, yoga, and just a little bit of weights. Will be interesting to see what that combo brings to the stage When you go to your limits, your limits expand ~ Robin Sharma #limitless #fitnessmodel #icnsa #fitnesscompetitor #anbsa #nabba #fitnessgirl #yogastrong #pilatesbody

17.01.2022 Who can be bothered cooking on a Friday I usually raid my fridge of all the left overs, and throw it in a bowl and it ends up being delicious Todays bowl is Mediterranean roast veg, smoked salmon, black rice and edamame/avocado dip Served warm because its currently 4 degrees at lunchtime here ... #nutritionist #healthandfitness #eattherainbow #simplehealthymeals #healthylifestyle #healthy #healthyfood #weightloss #gymfood #diet #wellness #workoutfood #fitmum #fitnessnotivation #healthyeating #healthyliving #healthyeatinghabits #protein #nourishyourbody #wholefoodnutrition #love #happy #instagood #igers #instadaily #cleaneating #adelaidepersonaltrainer #yummy #aspiretowellbeing #adelaidehills

17.01.2022 It’s cherry season!!! One of my favourite fruits, these little babies are a superfood packed with antioxidants, and anti-inflammatory compounds. Some health benefits of cherries include:... contain a hormone called melatonin which promotes sleep contain certain vitamins that help boost metabolism lowers hypertension energy boosting, builds blood cells, increasing circulation alkaline which helps neutralise acidic state high in Polyphenols promotes healthy hair anti-ageing #nutritionist #foodismedicine

17.01.2022 Fear is a powerful emotion. It often resembles a form of protection , keeping us from harm. But often, the real harm comes from not taking action that fear enables. If you think fear has never held you back think again. It disguises itself.. Have you ever doubted yourself with negative self talk? Or convinced yourself that it’s good enough? That’s fear! And the only one holding you back is you.... Many of us worry about what could happen, we imagine the worst case scenarios.. but rarely do they ever happen that way. And even if the worst case scenario did eventuate, it would’ve been an experience, a life lesson for you to grow from. What would you do if you could not fail?

16.01.2022 First day of strict lockdown here in Adelaide, and this little studio already misses my wonderful clients. Thankfully most of you are still training with me online I can’t wait to give you all a big hug when we come out of this Stay safe everyone, try to enjoy the little things at home that you never had time for... and remember how lucky we are to be living here in Australia ... #lockdown #stayhome #staysafe #gratitude #positivevibes #workoutathome #onlinecoach #adelaidepersonaltrainer #yogateacher #pilatesinstructor #fitfam #fitness #pilates #yoga #fitnessjourney #gymlife #fit #wellbeing #fitnessjourney #fitmum #fitnessgirl #pilateslife #yogalife #pilatesstudio #pilateslife #reformerpilates #exercise #selfcare #positivity #instafit

16.01.2022 Beauty is not in the face, beauty is a light in the heart ~ Kahlil Gibran #nofilter

16.01.2022 Don’t wait for the new year, Xmas to be over, or whatever other reason .. Start now ! Even if it’s not perfect, it’s better then doing nothing. ... For those living in Adelaide, I am almost at max capacity, but still have some availability for private reformer pilates, private yoga, and personal training. DM for more info. #mondaymotivation #fitnesstips #fitness #fitnessmotivation #fitnessgoals #workout #fitnessjourney #weightlossjpurney #fitnessaddict #fitnesslifestyle #fitnesscoach #gym #fitnesslife #fitnessgirl #personaltrainer #healthylifestyle #fitnessgoal #exercise #fitfam #fitnesslover #fitnessbody #fit #fitnesstrainer #training #motivation #workouttips #fitnessfreak #health #fitgirl #adelaidepersonaltrainer

16.01.2022 Physical fitness is the first requisite of happiness ~ Joseph Pilates #pilates #wellbeing #yoga #fitness #pilateslovers #workout #gymlife #yogateacher #pilatesinstructor #gym #pilatesreformer #pilatesbody #pilatesstudio #pilatesinspiration #adelaidepersonaltrainer #fitnessmotivation #matpilates #reformerpilates #personaltrainer #core #exercise #motivation #pilateslife #flexibility #fit #fitfam #fitnessjourney #fitnessgirl #fitmum #instapilates

15.01.2022 There are no quick fixes, no magic pills, no creams, no surgery, no potions... you cant fake it. Commit to a healthy lifestyle (most of the time because we are all human) and stick to it! long-term consistency trumps short-term intensity ~ Bruce Lee ... #fitnessjourney #gymlife #fitness #fitnessgoals #inspireme #fitfam #motivationalquotes #gymquotes #fitnessmotivation #workoutathome #wordpower #fitmum #fitnessquote #fitnesstips #health #healthylife #healthylifestyle #fitnesslife #fitnesscoach #loveyourbody #personaltrainer #exercises #weightlossjourney #gymmotivation #fitnessgirl #fitinspiration #instafit #inspirationalquotes #wordsofwisdom #adelaidepersonaltrainer

14.01.2022 Anyone else get stuck in the habit of eating the same breakfast every day for weeks (or months/years?) Mornings can be hectic and if you’re like me you wake up because you’re so hungry!! The last thing I think of is what to eat .. I just eat the same over and over But I just remembered these chia puddings I used to make years ago... ... So much yumminess and high in protein, omegas and fibre They’re can also be prepped on a Sunday night and will keep in the fridge all week There’s a billion recipes out there but essentially you’re just soaking chia seeds overnight in a milk of your choice (I use unsweetened almond) Add anything you like .. cinnamon, Macca or mesquite powder, extra protein powder, berries, nuts etc #nutritionist #healthandfitness #fitfood #healthylifestyle #healthy #breakfastideas #healthyfood #weightloss #gymfood #diet #wellness #workoutfood #fitmum #fitnessnotivation #healthyeating #healthyliving #healthyeatinghabits #protein #wholefoodnutrition #plantbasednutrition #cleaneating #adelaidepersonaltrainer #fitnesslife #fitnessjourney #fitfam #fitnessgirl #fitnesstrainer #eatclean #training #fitlife

14.01.2022 The places where you have the most resistance are actually the places that are going to be the areas of the greatest liberation. Rodney Yee This yoga pose might look simple but holding extended side angle is one of the toughest strength poses in a vinyasa practice. It requires stamina and endurance to hold for a minute or two - not natural for my body type or my personality. I like to be constantly moving. But they say the yoga pose you avoid is the one you need the most... so it’s in my practice regularly and I’m getting better with sitting in the challenge both on and off the mat Extended side angle pose/ utthita parsvakonasana Physically this pose strengthens the inner thighs, hamstrings and quadriceps, it works the core - particularly side body, and opens the chest. It’s therapeutic for lower back pain and sciatica. #yogapose #yogapractice #yogawisdom #yogateacher

14.01.2022 Yoga is essentially a practice for your soul working through the medium of your body ~ Tara Fraser #yogalife #yogainspiration #yogaquotes #yogapractice #yogateacher #namaste #pilates #yogalove #yogaeveryday #fitfam #yogajourney #wellbeing #mindfulness #gymmotivation #fitness #fitgirl #workoutmotivation #yogagirl #wellness #healthjourney #yogaeverywhere #pilateslover #pilatesinspiration #yogachallenge #yogapose #fitnessmotivation #healthylifestyle #vinyasa #pilatesinstructor #adelaidepersonaltrainer

13.01.2022 She was focused on growth .. her heart, her soul...& her glutes Side-lying series on the reformer.... Seriously I don’t believe there’s a better butt workout #bootyworkout #fitness #pilatesinstructor #reformerpilates #pilatesbody #pilatesstudio #pilates #pilatesinspiration #fitnessmotivation #workout #glutes #gym #fit #motivation #bootybuilding #booty #gymlife #gluteworkout #gymmotivation #fitgirl #workoutmotivation #fitnessgirl #training #fitfam #personaltrainer #healthylifestyle #fitspo #exercise #fitnessjourney #adelaidepersonaltrainer

13.01.2022 Who else starts their week with a gratitude practice? I write in a gratitude journal daily. I find it most useful when Im going through challenging times, even though thats exactly the very time a gratitude practice is more challenging. But at the beginning of the week I particularly love to take a few minutes to stand in my beautiful garden and appreciate the nature around me which provides us infinite gifts ... The sun that warms us, the food that earth provides us, the water that we drink, the beauty that inspires us, and so much more. Gratitude is like a garden, it requires nurturing and cultivation. Like a flower blooming into its full potential, gratitude cultivates positive mindset, so we may blossom into our full potential. #gratitude #love #grateful #happiness #meditation #motivation #selflove #peace #mindfulness #inspiration #blessed #life #selfcare #believe #yoga #positivevibes #thankful #nature #positivity #healing #goodvibes #happy #mindset #thankyou #naturelovers #faith #spirituality #instagood #loveyourself #bhfyp

13.01.2022 Its RUOK day today and hopefully that means that theres people checking in on you asking you the question are you ok? Unfortunately during your toughest times though, you often find that your friends are not their for you. You might even find that this is when they exclude you or stop connecting with you. So, from my experience dont rely on someone else to check in on you .. check in on yourself x When you get lost or things are tough, find your why and youll find yo...ur path again For me, my why are these 2 souls in this pic... to create for us the best possible life. Im not going to lie and say its been easy being a single parent with full custody (not even every second weekend off). Its been this way for the most part of Tysons life. Like everyone, Ive also had my fair share of tough moments where Ive felt completely void of another adults support. But I always try to remember my why .. my driving force. Id love to know your why What motivates you to get up and live your life everyday. Go ahead comment below Im listening x #ruok #life #wellbeing #mentalhealthawareness #selfcare #selflove #love #happiness #positivevibes #mindset #singlemum #family #throwbackthursday #tbt #fitness #motivation #yogapractice #yogajourney #pilates #yogalife #mumlife #fitgirl #yogagirl #fitnessjourney #lifejourney #positivity #fitmum #healthylifestyle #personaltrainer #gratitude

13.01.2022 Coming into this warmer weather there is nothing better to kick off the day then with a protein smoothie It’s easy to make it nutritious, macro-balanced and yummy Just add : ... healthy fats (I love almond butter), green veg (baby spinach and zucchini are my faves) small serve of frozen fruit to make if smooth and creamy (does anything beat blueberries?) Along with a good quality (for me it’s Arbonne’s plant-based vegan hands down) protein powder. I must confess though I am such a creature of habit! So I’d love to know ... What are your favourite ingredients to add to your protein shakes? #proteinshake #arbonne #proteinpowder #nutritionist #healthandfitness #healthylifestyle #healthy #healthyfood #weightloss #gymfood #diet #wellness #workoutfood #healthyeating #healthyeatinghabits #vegan #protein #plantbasednutrition #fitness #nutrition #gym #fitfam #muscle #fit #proteinsmoothie #gymlife #smoothie #eatclean #fitnessjourney #fitspo

13.01.2022 Flexibility makes buildings to be stronger, imagine what it can do to your soul. ~ Carlos Barrios #hipopener #lizardlunge #yogateacher

12.01.2022 With just 5 weeks to go, and having done the prep for bikini competitor for the last 6 weeks, I’ll be honest, I’m feeling the pressure of now changing to fitness division! I’m now going to need to be leaner, train stronger, food prep, modify my posing, and get over my mind wishing I decided on fitness earlier .. Like many, this isn’t my life and I can’t just focus solely on myself. Whilst I am definitely competitive, and will absolutely be the best I can be, I’m still a full... time single mum, and a business owner. As much as I feel the pressure to spend my ‘spare time’ (what is that even lol) training more , one thing I do for myself that I will not sacrifice is my yoga practice. Yoga keeps me grounded, focussed, and calms my nerves .. It keeping my muscles healthy and flexible, so I get the most out of my body- training smarter rather then more volume .. I don’t need massages, I need little recovery time... so it’s essentially giving me time back When you’re under pressure in life, it’s easy to get caught up and overwhelmed and think do more! Whether it’s yoga, meditation, walking, breath practice, reading .. whatever it is for you - don’t sacrifice it, keep doing it! Don’t let go of what makes you feel centred and yourself Time is a funny thing. Taking time will often result in gaining time, and you’ll be more productive in your goals and stay true to yourself #fitnessgoals #dedication #yogateacher #muscles

12.01.2022 A person who never made a mistake never tried anything new ~ Albert Einstein How many times have you stopped yourself from doing something different or trying something new because you thought you might not be good at it or you’ll fail at it? Me! So many times with so many things - I’m sure I’m not the only one ... Keep it simple.. Would you enjoy it? Is there an opportunity for experience, learning,or growth ? Are you hurting anyone ? Don’t die wondering... just go for it! We are all here on this journey to learn and grow. There are no bad/wrong choices.. just ones that teach us different lessons about ourselves

12.01.2022 Upper body strength training on the pilates reformer #workoutwednesday #upperbodyworkout #pilates #yoga #fitness #pilateslovers #workout #pilatesinstructor #gym #pilatesreformer #pilatesbody #fit #pilatesstudio #adelaidepersonaltrainer #fitnessmotivation #matpilates #fitnessjourney #reformerpilates #fitgirls #personaltrainer #core #exercise #me #motivation #pilateslife #love #happy #instagood #igers #instadaily

12.01.2022 If your spine is inflexibly stiff at 30 you are old, if its completely flexible at 60 you are young. ~. Joseph Pilates Short Spine on the reformer is one of my favourite stretches develops spinal articulation increase hamstring and lower back flexibility ... strengthens glutes, hamstrings and abdominals improves spinal alignment #pilates #yoga #fitness #pilateslovers #workout #pilatesinstructor #gym #pilatesreformer #pilatesbody #fit #pilatesstudio #adelaidepersonaltrainer #adelaidehillsstudio #fitnessmotivation #matpilates #pilatesmat #reformerpilates #personaltrainer #core #exercise #motivation #pilateslife #love #happy #instagood #igers #instadaily #onlinepilatesclasses #adelaidehills #aspiretowellbeing

12.01.2022 Such a glorious sunny winter morning in the Adelaide Hills Im switching my quick morning workout for a a bit of downtime lapping up the sun... I used to feel guilty for not using the time productively, but as I get older I realise that:... We are human-beings not human-doings. Balance is key Fill up your cup so you can give to others Would love to know what some of your life mantras for wellbeing are? #thoughtfulthursday #thursdaythought #grateful #sunshine #fitness #happy #me #fitnessjourney #health #healthybody #loveyourlife #personaltrainer #fitnessgirl #yogagirl #positivevibes #selfie #metime #relax #mindfulness #instafit #fit #mindbodysoul #restday #gymlife #lifestyle #selfcare #healthymindset #adelaidepersonaltrainer #wellbeing #fitlife

12.01.2022 #spiritualjourney #energyiseverything #yoga #yogajourney #wellbeing #mindfulness #inspirationalquotes #quoteoftheday #quote #inspiration #motivationalquotes #motivation #quotestagram #quotestoliveby #wordsofwisdom #thoughtoftheday #inspirational #qotd #positivevibes #wordporn #wordpower #beautiful #smile #life #inspireme #love #happy #instagood #igers #instadaily

12.01.2022 You don’t always need a plan. Sometimes you just need to breathe, trust, and let go. ~ Mandy Hale Life is easier when you’re not trying to control ever aspect. Have dreams, goals , visions, for sure ! But often the universe has a greater path to them, one you may never have envisioned ... So breathe, and enjoy the flow of life’s journey. Let go of trying to control outcomes, circumstances, and people. And trust in the divine process

11.01.2022 #loveyourbody #workout #workoutmotivation #fitness #selflove #fitnessmotivation #fitnessjourney #inspirationalquotes #fitnessquotes #motivationalquotes #motivation #quotestagram #quotestoliveby #wordsofwisdom #thoughtoftheday #qotd #positivevibes #wordporn #wordpower #beautiful #smile #life #inspireme #love #happy #instagood #igers #instadaily #adelaidepersonaltrainer #aspiretowellbeing

10.01.2022 Dont limit your challenge, challenge your limits ~ Jerry Dunn In 2018 I sprained my wrist so bad that I couldnt put any weight on my hands in a plank let alone a handstand. I had to teach my barbell classes with just the bar, no weights and I had to modify all my yoga and pilates to being on my forearms. ... Ive aways had weak wrists - as a kid they had to be strapped for gymnastics, and Ive sprained them several times times. But 2 years on they are the strongest theyve ever been, in fact my whole body is stronger in my 40s even though I also trained through my 20s and 30s. My shoulders and core are most likely stronger from the modifications Ive had to practice on my forearms. Dont let a little stumbling block ruin your goals, instead use it as a springboard #strengthgoals #handstands #throwbackthursday #throwback #rehabilitation #strongwomen #mindset #fitnessjourney #gymlife #fitmum #fitnesstips #loveyourbody #exercises #gymmotivation #fitnessgirl #yogafit #fitinspiration #instafit #pilates #fitness #adelaidepersonaltrainer #yogalife #yogainspiration #yogapractice #yogateacher #yogaeveryday #gymmotivation #yogagirl #wellness #yogaeverywhere

10.01.2022 Always let your values guide you whether it be work, personal goals, decisions or relationships If you don’t know your values here’s a handy little tool https://www.cmu.edu//my-career-path-ac/values-exercise.pdf

10.01.2022 Throwback to when my little man was 4yrs old He still has that look on his face when I make him raw treats A chocolate treat with no refined sugar, grain free and vegan and paleo friendly. Packed with omega 3, calcium, vitamin C and zinc, makes a great treat for kids (and big kids) boosting brain power, strong immune systems and growing bones :)... Recipe: Base - in thermomix/food processor roughly chop 1/2 cup raw almonds and then set aside. Finely process 1 cup walnuts. Add 1/2 cup raw organic cacao powder and turbo/pulse to combine. Add 1 1/4 cup medjool dates bit by bit and process till the consistency of cake crumbs). Combine the almonds with the mixture and press firmly into a cake tin and set in fridge or freezer and make the icing :) This makes a traditional Brownie but I add 1/4 cup gogi berries too for extra vitamin C antioxidant properties. My son calls them natures lollies and loves them but as they arent all that sweet just be aware some kids may not like them! Icing - melt 1/4 cup coconut oil to liquid consistency. Then blend all the following ingredients with the coconut oil: 1 cup medjool dates (soak for 30 min to soften), pinch of pink himalayan crystal salt, 1/2 cup raw organic cacao powder, 3 tbsp organic pure maple syrup (more or less depending on how sweet you like your icing) and 1/2 cup filtered water. Spread the icing over the brownie and pop back into the fridge to set. Once set its easy to slice. Best of all - Enjoy guilt free!! Just a note..Ideally you should use activated nuts to destroy the phytates so we can absorb the nutrients from the nuts efficiently. #throwbackthursday #throwback #rawtreat #chocolatelover #nutritionist #healthandfitness #healthylifestyle #healthy #healthyfood #weightloss #gymfood #diet #wellness #workoutfood #fitmum #fitnessnotivation #healthyeating #healthyliving #healthyeatinghabits #vegan #paleo #wholefoodnutrition #plantbasednutrition #love #happy #cute #instagood #igers #instadaily #cleaneating

09.01.2022 I think we are all happy to see the end of this year. It’s been a challenging for all of us, perhaps in different ways. One of my goals in 2020 was to spend time on my business instead of working in everyone elses. Covid gave me the time and forced me to change my business model and jump onto the social media bandwagon.... People say it’s only social media and it’s not real .. but I haven’t found this to be true. I’ve connected with some amazing like-minded individuals in my industry, I’ve been inspired by so many of your posts, I’m following people that motivate me to be better, and I’ve also received new, amazing clients through putting myself out there I just wanted to say a big THANKYOU to you all for your inspiration, support and encouragement I wish you all a very happy new year!! May 2021 bring with it all your hopes and dreams... Alli x (Aspire to Wellbeing)

08.01.2022 Strive for progress, not perfection ~ unknown As a recovering perfectionist I nearly didnt post this video.. my clients can confirm I will pick up every minor detail to perfect their technique... and I can pick this demo to pieces!! precision is one of the 6 principles of pilates - and whilst its absolutely important to have sound technique and alignment, perfection is NOT a principle! ... If we only ever train with exercises we have perfected we never really challenge ourselves, therefore we never progress. In traditional weight training that might look like more weight/sets/reps. In pilates when we are challenging our stabilisers it will be light springs on the carriage (you can see how Im struggling to keep the carriage still). But Ill keep trying for progression with these #progressnotperfection #tuesdaytip #pilates #yoga #fitness #fitnesstips #pilateslovers #workout #strengthtraining #pilatesinstructor #gym #pilatesreformer #pilatesbody #fit #pilatesstudio #pilatesinspiration #adelaidepersonaltrainer #fitnessmotivation #matpilates #pilatesmat #reformerpilates #personaltrainer #core #exercise #motivation #pilateslife #pilatesfit #fitgirl #yogagirl #instapilates

07.01.2022 As we are moving from the last day of winter into the first day of spring (here in Australia), its a reminder of how everything is impermanent. When things are changing you can practice resilience by invoking the qualities of tree pose Be like a tree stay grounded ... connect with your roots turn over a new leaf bend before you break enjoy your unique natural beauty keep growing ~ Joanne Raptis #treepose #vriksasana #yogawisdom #yogaphilosophy #wellbeing #yogalife #yogainspiration #yogapractice #yogateacher #namaste #pilates #yogalove #yogaeveryday #mindfulness #gymmotivation #workoutmotivation #yogagirl #wellness #yogaeverywhere #healthtips #motivation #yogachallenge #yogapose #fitnessmotivation #healthylifestyle #vinyasa #instayoga #positivevibes #wordsofwisdom #inspirationalquotes

07.01.2022 Best nutrition tip ever?? Drink water .. and lots of it! I’m going to assume that we all know why water is essential to our health. ... But if you struggle to drink enough water here’s a few tips you can try... drink from the biggest glass you’ve got. Or better still grab a huge 2 litre bottle to use. Just like eating from a smaller plate helps trick the mind into eating less, this can work in reverse with water. flavour your water. Yummy ones to try are mint, cucumber, lemon/lime, strawberries etc set a timer every hour and drink a glass. The more you drink, the more you’ll crave it. Once you see the benefits of better digestion, improved performance and glowing skin you won’t deprive yourself again! Side note on glowing skin. I get lots of compliments on my skin . Drinking water and eating healthy will absolutely benefit your skin... but you still need to wear sunscreen, and take care of it my using pure, botanically-based, chemical free products After all you what you put on your skin gets absorbed into your body If you’re interested in knowing what I use send me a DM

07.01.2022 I made these snack bars at a well-being day @heathfield_highschool and it was a hit.. Super easy, delicious, quick, and the correct macros for a perfectly healthy snack Nut-free means the little ones can take these to school too!... Nut-free muesli bars Ingredients 1 cup rolled oats 1/2 cup pepitas 1/2 cup tahini 1/3 cup honey 2 tbsp chia seeds 2 tbsp ground flaxseed 1 tsp vanilla extract 1/2 tsp ground cinnamon 1/4 teaspoon salt Method Combine all the ingredients in a large bowl. Line a loaf pan with baking paper and press mixture into tin. Set for 30 minutes in fridge. Cut into 8 bars Nutrition info Serving size = 1 bar Calories 200 Protein 6.5g Fibre 6g Fat 10.5g Sugar 12.5g #nutritionist #healthandfitness #healthykids #healthysnack #lunchboxideas #macros #nutfree #healthylifestyle #healthy #healthyfood #weightloss #gymfood #diet #wellness #workoutfood #fitmum #fitnessnotivation #healthyeating #healthyliving #healthyeatinghabits #nutrition #protein #nourishyourbody #healthyfamily #wholefoodnutrition #plantbasednutrition #workoutfood #fitnessfood #instagood #cleaneating

07.01.2022 The hinge on the reformer Eccentric quadricep control ie. front of thighs on fire ... Shown in combination with a row for back strength (and a break from the burn!) Also works the glutes and abs #pilates #yoga #fitness #pilateslovers #workout #pilatesinstructor #gym #pilatesreformer #pilatesbody #fit #pilatesstudio #pilatesinspiration #adelaidepersonaltrainer #fitnessmotivation #matpilates #pilatesmat #reformerpilates #personaltrainer #core #exercise #workoutmotivation #pilateslife #fitfam #fitnessgirl #yogateacher #fitness #strength #fitmum #instapilates #pilatesworkout

07.01.2022 Physical fitness is the first requisite of happiness ~ Joseph Pilates ~ Joseph Pilates #pilates #wellbeing #yoga #fitness #pilateslovers #workout #gymlife #yogateacher #pilatesinstructor #gym #pilatesreformer #pilatesbody #pilatesstudio #pilatesinspiration #adelaidepersonaltrainer #fitnessmotivation #matpilates #reformerpilates #personaltrainer #core #exercise #motivation #pilateslife #flexibility #fit #fitfam #fitnessjourney #fitnessgirl #fitmum #instapilates

07.01.2022 WARNING!!! Pilates will build you a younger body! You are only as young as your spine is flexible ... ~ Joseph Pilates #pilatesinstructor #matpilates #pilatesbody

06.01.2022 Pilates develops the body uniformly... ~ Joseph Pilates Pilates works the entire body, in correct alignment, with a focus on quality movement, and mind muscle connection. It focuses on stabilisers not just primary movers (because small muscles need love too.) And the result is a truly strong, balanced body ... #pilates #pilatesstrong #pilatesbody #reformerpilates #pilatesteacher

06.01.2022 How I feel at the end of another busy week! So grateful that I’m blessed to be doing what I’m passionate about for a living Truly appreciative of all my amazing clients... ... the ones who’ve been with me for more then a decade .. the ones who have trusted me with their fitness journey in the past and all the beautiful new souls I’m absolutely honoured to be supporting you Thankyou xxx #fridayfeels #gratitude #blessed #thankyou #yogateacher #personaltrainer #pilatesinstructor #yoga #pilates #fitness #nutrition #stretch #wellbeing #fitfam #yogagirl #fitgirl #yogalife #pilateslovers #yogalove #reformerpilates #fitnessjourney #gymlife #yogafit #fitmum #fitinspiration #fit #fitnessgirl #flexibility #wellness #fitnesscoach

05.01.2022 Its always the sweetest pilates instructors that kick your butt the hardest .. ~ Anonymous #pilates #yoga #fitness #corestrength #pilatesteacher #fitgirl #strengthtraining #abworkout #pilateslovers #workout #coreworkout #pilatesinstructor #gym #pilatesreformer #pilatesbody #fit #pilatesstudio #adelaidepersonaltrainer #fitnessmotivation #matpilates #reformerpilates #personaltrainer #core #exercise #motivation #pilateslife #love #instagood #instafit #instapilates

05.01.2022 If you feel youve got the world on your shoulders do a handstand and have the world at your feet ! #strength #handstandseverywhere #gym #yogi #handstanddrills #inversionaddict #training #yogagirl #yogachallenge #bodyweighttraining #fitnessmotivation #yogalifestyle #movement #tuesdayvibes #fitnessjourney #handstandtraining #yogapose #fit #handstandjourney #yogaeveryday #flexible #motivation #fitspo #yogateacher #happy #tuesdaytip #adelaidepersonaltrainer #fitnessgirl #pilatesinstructor #me

04.01.2022 If your busy weekend means you didnt meal prep, at least you always have this quick and easy go to that required no prep time! Naturally high in fibre, protein and healthy fats, low sugar and carbs choose raw... not roasted! If you find nuts impact your digestion try soaking/activating them. Phytates present in nuts and seeds can cause digestive issues and inhibit the absorption of some minerals.... Soaking them in filtered water activates them, removing the phytic acid. You can then consume them wet or dry them in a dehydrator or very slow oven. Keep in the fridge and if leaving them wet they are best eaten quickly - they will grow mould..eew! Heres a guide on how long to soak: 2hrs Chia seeds, cashews, brazil nuts, hazelnuts, pecans 4-6hrs Pumpkin seeds, sunflower seeds, sesame seeds 8-10 hrs Walnuts, almonds #nutritionist #healthandfitness #nutritiontips #healthylifestyle #healthysnack #healthysnackideas #healthyfood #weightloss #simplefood #snackfood #gymfood #diet #eatclean #wellness #workoutfood #fitmum #foodismedicine #fitnessmotivation #nutritioncoach #healthyeating #healthyliving #healthyeatinghabits #vegan #protein #nourishyourbody #wholefoodnutrition #fitnessfood #plantbasednutrition #cleaneating #adelaidepersonaltrainer

04.01.2022 Simple ..and super effective #glutestraining #inspiredbyyoga Dekasana-> Shiva squat (repeat for set number of reps) Start and finish in Stork pose just to be sure youve still got control!... Build your reps to feel the burn .. up to 10 each side should do it if your performing the move slowly with control and good alignment. How many reps can you do with good form? Let me know in the comments #yogalife #yogainspiration #yogapractice #yogateacher #namaste #pilates #yogalove #yogaeveryday #mindfulness #gymmotivation #glutes #workoutmotivation #yogagirl #wellness #yogaeverywhere #motivation #yogachallenge #yogapose #fitnessmotivation #healthylifestyle #vinyasa #happy #instagood #igers #instadaily #adelaidehillsstudio #aspiretowellbeing #onlineyogaclasses

04.01.2022 There are 6 degrees of moment in your spine... flexion extension lateral flexion (right and left)... rotation (right and left) Most people spend much of their time in flexion only. For optimal spine health, move your spine in all these ways EVERY day #yoga #pilates #backbend #fitness #stretching #stretch #flexibility #pilateslovers #workout #mobility #health #pilatesstrong #wellness #flexibilitytraining #pilatesinstructor #gym #yogapose #fitnesstips #yogateacher #pilatesbody #fit #pilatesstudio #fitgirl #instapilates #adelaidepersonaltrainer #fitfam #fitnessmotivation #matpilates #reformerpilates #personaltrainer

04.01.2022 Who else feels a little out of balance this week? This is one of my favourite times of the year - I’ve got some time off, school holidays, it’s summer, parties .. but I also tend to feel swept up in the chaotic energy. Nothing helps me focus and stay connected like adding balances to my yoga flow ... Balance postures require complete concentration, and demand strength from your outer glutes to stabilise and stay grounded As a bonus for this time of year .. they give you more energy

03.01.2022 Never stop doing the little things for others. Sometimes those little things occupy the biggest part of their hearts ~ unknown. Since Tyson was 2, he would always stop to pick me flowers when we went walking/bike riding. He says he did it because he knew it made me smile. We can learn a lot from our children. It really is the little things that mean the most #randomactsofkindness #flowers #fridayfeels #happiness #gratitude #bekind #kindness #wellbeing #smile #flashbackfriday #positivity #inspirationalquotes #quoteoftheday #quote #loveothers #motivationalquotes #family #quotestagram #quotestoliveby #wordsofwisdom #thoughtoftheday #qotd #positivevibes #wordporn #wordpower #beautiful #life #inspireme #love #happy

02.01.2022 Live-stream class timetable Tues 6:30pm Pilates Thurs 7pm. Yoga Fri. 5:30pm. Stretch ... Sat 8am Pilates Yoga style is Vinyasa All classes are 1 hour For stretch class you may need pillows and a towel/strap Step 1: Choose a class Step 2: Transfer $10 per class or $30 for unlimited weekly classes into the following account: BSB: 735047 ACCT: 819782 Personal training and private yoga/Pilates clients receive 50% off classes Step 3: Email the receipt with the time and date of the class to [email protected]. Step 4: You will receive an email 10-15 min before with a zoom link to join the class Looking forward to seeing you in a class soon!

02.01.2022 If youve been thinking about personal training, learning yoga privately, or wanting to build core strength with reformer pilates ... the best time is always now! Im running this special for the whole of spring, however I have limited spots available. So if youre interested then best get in quick! Please feel free to share this offer with your friends and family.... Alli x

01.01.2022 I love seeing these memories pop up! This one from 4 yrs ago when Tyson was 6 If youve got kids, heres some fun push up variations I did for the #22pushupc...hallenge with my little man as my training partner Tysons always with me so Ive always involved him in my training. Hes always loved it whether it be fitness or yoga. Now hes a bit older he loves sparring with the boxing pads Dont let kids be the excuse not to train.. make them a reason to do it! Besides normalising exercise, youll be a great role model. Remember, kids copy our behaviours over listening to our words.

01.01.2022 Be in control of your body and not at its mercy. ~ Joseph Pilates Did you know pilates originally was called contrology? Pretty much sums up what pilates will do for you!... The 6 principles of pilates are 1. Breath 2. Alignment 3. flow 4. Control 5. Precision 6. Concentration Together these principles build a strong pilates body giving you amazing control over your movement Of you are not doing ALL these principles with EVERY exercise then you’re not doing Pilates - you’re just exercising on pilates equipment, and you won’t get the same results