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22.01.2022 I’d lay on the beach.... after I climbed the mountain! You??? Our defined by the choices we make. Some of these choices are ours, and some choices are made by other people, and we just accept those decisions and follow along. You, or someone around you, chooses what the next thought, the next comment or activity will be. Often, or sometimes, We may just go with the flow and let our lives work out in their own way. Granted, it’s much easier to just let life happen and not be ...personally responsible for the actual results. However, life doesn’t just happen. We are the creative force of our life, and through our own decisions rather than our conditions, if we carefully learn to do certain things, we can accomplish those goals....Your life changes the moment you make a new, congruent, and committed decision. The choices we are making today will show up in our experiences in the future. What choices are you making??? #choosewisely #outcomes #choicesmatter #takecontrolofyourdestiny #proactivenotreactive #reachyourpotential

22.01.2022 I am excited to share an amazing opportunity for a 7 day FREE trial of the beyogalates program! I look forward to seeing you on the mat.. https://beyogalates.com.au/get-started/

21.01.2022 You either love them or you don’t! .... rice cakes... I love them as a pst YOGALATES workout snack with tinned salmon, kale slaw and avocado.. What’s you favorite or most creative topping? #weekendsnack #midmorningsnack #salmonandavocado #healthychoices #refuel #energyforlife #snacks #dietforhealth #yogalates

21.01.2022 We hear a lot of people say it: I want to be more present. But how does that look in reality? On the most basic level, it means being focused on one thing a conversation, a project, a task in hand without distraction, without wanting to be somewhere else, without being in your head, lost in thought or worrying about being better, perfect or about things you cannot change... It’s all about how we show up, which is where the practice of presence comes in. Of course, lear...ning to anchor yourself to the present moment is easier said than done, especially when most people have a tendency to dwell on yesterday or worry about tomorrow. A few simple tips; 1. Celebrate the tiny joys. If you follow me on Instagram, you'll know that I LOVE flowers. ... 2. Identify the moment. ... 3. Make mindfulness a practice. ... 4. Listen without intending to respond. ... 5. Be okay with not knowing all of the answers. ... 6. Listen to your body. ... 7. Feel your feelings. ... 8. Reduce distractions. #bepresentinthemoment #wellness #notperfectbutreal #presence #attention #selfacceptancejourney See more

20.01.2022 Does anyone have ideas for enjoyable, easy-to-plan, inexpensive at-home dates We can try with our special other or just with ourselves?? Every relationship expert will tell you that one of the keys to keeping the spark alive in a long-term relationship is continuing to court your significant other, even after you get hitched. They’ll tell you to set aside a regular date night to reconnect and revive your feelings of romance and love. Same goes with spoiling ourselves!!! Pre...tty much every couple sees the wisdom of this advice on the face of it. But the execution can sometimes be easier said than done especially when kids , lockdown and curfew come into the picture..... I was thinking a backyard picnic? A game if backgammon with champagne? A dance off!! ( yep I think this is the one!) Ideas peeps!!! #rkepthefkamealive #loveyourselfloveothers #datenight #rewardyourself #lovedines #familydate #romanceisgoodforyou #feelgood #makeanefforttobehappy See more

20.01.2022 Health problems, even minor ones, can interfere with or even overshadow other aspects of your life. Even relatively minor health issues such as aches, pains, lethargy, and indigestion take a toll on your happiness and stress levels.....make some space for balance in your world!! Some straightforward ideas to help cultivate the happy and healthy life we all deserve... 1. Number One: Keep Mornings Calm. ... 2. Number Two: Make Time to Move. ...... 3. Number Three: Eat Real Food. ... 4. Number Four: Reach For Water. ... 5. Number Five: Listen When Your Body Talks. ... 6. Number Six: Love Those Vegetables. 7. Maintain a strong fit body, it’s the only one you have 8. Remember to be grateful 9. Make time to rest 10. Get quality sleep 11. Attend to your injuries 12. Invest in your health 13. Unplug from technology 14. Get outdoors 15. Remind yourself that you are fabulous! #earthbodymindspirit #healthylife #healthyactions #livewell #takecare #actionshaveconsequences #yogalates #yogalateslove See more

20.01.2022 A short but effective sequence to enhance your balance and core and to strengthen thighs and butt. Repeat 4 times each side for a quick but worthwhile practice

19.01.2022 The in between The in-between times are seldom about landmark moments. How you choose to celebrate them or which moments you choose to celebrate is up to you Real life most often happens during the in-between times, when we are not celebrating a special occasion. ..... You may want to celebrate the simple facts that you are alive and that every day is a chance to spend time with the people you care about or do the work that you love. Then again, when you look at the good that... exists in your life, many reasons for celebrating the in-between times may become clear: a cup of your favorite tea, a beautiful sunrise, a good book, and the smell of fresh air can be reasons for celebration. It’s your focus and attention that counts... Try to think about the ‘ inbetween’ times when you move from pose to pose or exercises in your practice! It’s amazing what you’ll find!!!#mindfulmoments #inbetweentimes #gratefulheart #lifesjoirney #celebratethesmallthings #yogalates #asana #prana See more

19.01.2022 We think we are all open to making changes in our lives that make us happier and more successful, but few of us follow-through because committing to something that’s going to change our lives is a daunting and massive undertaking, right? However, if you want to make a change in your life, you can to do so positively by following these tips. 1. Identify and understand what you want to change. 2. Rid your life of negativity.... 3. Set your alarm half an hour earlier. 4. Exercise more often. 5. Be kind to others. 6. Build a support network. 7. Eliminate the nonessentials. 8. Don't over-commit. 9. Take baby steps. 10. Tackle theone thing that you’ve been putting off. 11. Reprogram your mind to stay positive. 12. Swap complaining for expressing gratitude. #youcandothis #changeforthebetter #mindset #goals #goodhabits #selfvare #physiotherapist #yogalatesforstrength #yogalates See more

17.01.2022 It’s a balancing act! The main function of endocrine glands is to secrete hormones directly into the bloodstream. Hormones are chemical substances that affect the activity of another part of the body (target site). In essence, hormones serve as messengers, controlling and coordinating activities throughout the body. There are over 50 different hormones, to name a few; Insulin.....Estrogen. ...Progesterone. ...Prolactin. ...Testosterone. ...Serotonin. Cortisol.,Thyroid hormone...s and more! They all work in a complex system to effect our energy levels, inflammation, our tissue repair, our focus, our sleep our weight And ultimately our wellbeing and our peace of mind!!! Exercise, stress management, sleep and diet all have a profound impact on balancing our hormones. No kidding... Stay tuned for my upcoming blog on hormone changes in perimenopause and beyond and how we can help ourselves!! # hormones #balance #healthylifestylehelps #inflammation #fatigue #yogalates #asana #lessstress #sleep #pranyama #renewedenergy See more

17.01.2022 Do you suffer from people-pleasing? Often to your own detriment?... Sometimes the context behind people-pleasing is the need for other people's approval. What is behind the need for other people's approval is the lack of self-approval or self-love. When we don't speak kindly to ourselves and nurture our worth from within, we need it from external sources because we don't feel enough. Understanding the underlying contexts at play here gives us the simple solution of nurturing ...ourselves and becoming our beloved, our advocate, our best friend. We can anchor deeper into this self-nurturing nature with the mantra: "I am enough The more we affirm this belief the more we can shift the story we constantly tell ourselves to one that is encouraging, compassionate, and empowering. Saying these things to ourselves affirms our self-approval... When you can stand in your being and truly know that you are worthy, enough, and complete you will not need other people's approval any longer, you can just be you in all your unique beauty and be completely confident and free. .. please yourself first and foremost and you’ll be better for you and others.. Type YES... IF YOU AGREE See more

16.01.2022 It is important that we all find people that believe in us, just as we believe in others. There are times in our lives when we may find ourselves facing challenges that can seem overwhelming. The situation or task we are struggling with seems hopeless, and it is easy to stop believing in ourselves, our goals, and our dreams. It is during these moments that it can be reassuring and reaffirming to turn to the people in our lives who do believe in us, especially when we are find...ing it hard to believe in ourselves. I deeply understand this with the juggle of home schooling, working frontline in the Physio clinic, starting beyogalates as a new online business... being a wife and mother and friend, sometimes I stumble, doubt my actions or expect better outcomes...An encouraging word, a reassuring look, or hearing the words "I believe in you" from someone who matters can help us turn our situations around in an instant. #believeinyoursekf #realiseyourgoals #betruetoyou #kindwords #positiceafgirmations #friendsandfamily #travelyoujourneyproudly See more

16.01.2022 I endeavour to be strong, stable, compassionate and fierce as a role model to my sons .. Life has knocked many of us down a few times, it showed us things We never wanted to see.... we have I experienced sadness, challenges and failures. But one thing for sure,we can I always get up. A strong woman is one who feels deeply and loves fiercely. Her tears flow as abundantly as her laughter. A strong woman is both soft and powerful, she is both practical and spiritual. A strong w...oman in her essence is a gift to the world. Tag someone you know who is a strong woman! @emmorris6 @jillybiz @katlinharper

15.01.2022 Are you looking to make your occasional yoga class, strength training or Sunday jog a regular ritual? You may be one of many casual exercisers who wants to sweat more often, but struggles with finding the workout motivation to make fitness a regular daily routine... Our lives are nothing but a string of habits, one after another. In fact, where we are right now physically is mostly a product of the decisions we’ve made, and routines we’ve established up until this very momen...t. Habit formation involves forming a routine and getting a reward. It creates a loop in the brain that associates that habit with good feelings! Pick a few habits or behaviors you want to rewardsuch as meditation, visiting the gym, doing a YOGALATES class or eating better. ... At the same time, choose a few of your favorite vicesbinge-watching a show, having a spa or long bath ordering take away, having icecream or treating yourself in some other wayto use as rewards. #goodhabitsforlife #createaroutinethatworksforyou #rewardyourself #moveandbreathe #physicaltherapy #goodpatterns #healthylife #yogalates #dailypractice #workatit

14.01.2022 Day this attirmation today: I can accomplish whatever I believe I can Yes, you can. You are more powerful than you know. The first step is to believe that you can and then make a plan. What is it that you actually want to do? Make a plan, and then follow it up with action steps. At this time I don't know anybody that can sit on their sofa, write a plan, and then have it magically unfold before their eyes. We must take action steps and work toward what we set our minds to.... Action steps don't need to be giant. Doing research, making a phone call, going to events, and meeting new people are all worthy action steps. Also, try not to limit what you set your mind to. Whether you have a big idea or small idea doesn't matter; what's important is that it is your idea, your thought, your dream, and nobody has control over it but you.... What is your. Plan? Get started! https://beyogalates.com.au/get-started/ #getstarted #nakeaplan #strongmindandbody #setgoals #stepbystep #makeithappen #yogalates #physiotherapistlife

14.01.2022 As a physiotherapist, yoga and Pilates consultant I have astern the benefits in using exercise , mindset and pilates and movement based programs as a way of treating injuries., building strength and flexibility of body and mnd, an enabling us to live life to the full. I have a true passion for mindful movement, positive mindset and encouraging others in this kind of self care. Hence why I developed the beyogalates online program. Now more than ever we need to engage in self c...are, to prioritize ourselves so we can be our best for ourselves and others. As a community responsibility I am excited to offer people a one week free trial of the online program. I hope to see you nuture yourself and join me in the mat Click on the link https://beyogalates.com.au/get-started/ #movementismedicine #moveabd breath #free trial #getstartednow #beyourbestself #yogalates

14.01.2022 Feeling uptight? Mindfulness helps to shift our attention away from worried thoughts and concerns by guiding our awareness back to the here and now. Simple techniques such as breath awareness slowly help to ease the mind. Yes, we might get distracted and become entranced by thoughts and emotions from time to time, but through practice, we enhance our ability to continually come back again and again to the ease and simplicity of the breath. Mindfulness practices can help to initiate the body’s relaxation response. As we breathe slowly and deeply, the fight-or-flight response begins to lessen and we move towards a state of greater ease both physically and mentally #mindfulness #moveandbreathe #breathawareness #stressless #yogalates #pranyama #asana #selfcaredaily

14.01.2022 If you're a passionate yoga class attendee or Pilates class advocate you've probably noticed some mind and body benefitsmaybe you're sleeping better or feeling stronger, less stiffness or better focus!! But if you've ever tried telling a newbie about the benefits yoga , Pilates and YOGALATES classes you might find that explanations like "It increases the flow of prana" or "It brings strength and stability to your spine" fall on deaf or skeptical ears. Let alone getting them to a YOGALATES class! Can you use ONE WORD TO DESCRIBE HOW YOU FEEL AFTER YOUVE ORACTICED IR ATTENDED A CLASS??? For me , hmmmmm, so many words... let’s start with ‘revived’... #yogalates #move #breath #strengtth #asana #bodyandmind #bodytransformation #bodyandmindfitness #wellness

13.01.2022 we yogis do twist a lot in a well-rounded yogalates practice: We twist while sitting, standing, and standing on our heads. Because there is such an intriguing variety of twists, you might guess that twists provide an abundance of benefits. And they do. Twisting Poses help restore the spine’s natural range of motion, cleanse organs, and stimulate circulation Twisting actions stimulate the blood circulation and release tension in the muscles of the abdomen. When you do a Yoga ...twist, it creates an intra-abdominal compression, and the digestive organs will experience fresh blood flow rich in oxygen and nutrients. It can also help mobilize the spine. Yoga twist gently rotates the spine and gives a good stretching to the muscles of the back. This helps to improve the spinal cord’s range of motion. Often we do not engage the supportive soft tissue surrounding the spinal cord and this result in hardening of these tissues, muscle and joints. So slowly the functionality is also lost. Twisting action help by engaging and extending all the muscle groups to their full length keep the spine and associated muscles healthy. Another Main Yoga twisting benefit is that it is a great pose that can help you de-stress. One of the best yoga postures that open up the shoulders, chest and back these improve oxygenation decrease the feeling of nervousness and anxiousness. #twist #twistedasana #asana #wringout #flushouttoxins #rotate #moveandbtearh #spinehealth

12.01.2022 In current times of required isolation how many of us are actually finding the balance between enough activity to stimulate the body and brain and adequate rest to relax breath to restore the nervous function, bring relief, even lightness to our inner emotional world? With so many experiencing a load of stress, even anxiety in these times, it takes its load on brain function and how well we can emotionally process all that’s coming at us... So, how do we find a way to incorp...orate breath work into our daily routine? Just start by being aware, notice your breath, feel where the inhale ( breath in) meets the exhale (breath out).... That is mindfulness... Now more than ever breathwork has become a powerful and relevant practice. For me and for those in my care. Breath is our rhythm, our energy, our connection to self...our very life force. It doesn’t have to be a fancy technique and it doesn’t need a long period ( although longer is lovely)... #pranyama #asana #taketime #deepbreath #breathawateness #movementandbreath #reducestress #reducecortisol #yogalates

11.01.2022 Sunday is the perfect day to refuel your soul and to be grateful for each and every one of your blessings.... Start this Sunday with a clean heart. No doubt, no tears, no fear, no worry. Start where you are, use what you have, do what you can. Happy Sunday....... What are you going to do today? My day will certainly involve comfy pants, fresh air and a vino! #sundayvibes #resetrefuel #enjoytheday #moveandbreathe #movementismedicine #agoodwine #yogapants #tracksuits #chilln See more

11.01.2022 It is only with the heart that one can see rightly; what is essential is invisible to the eye. Believe in your heart that you're meant to live a life full of passion, purpose, magic and miracles. We don't know what course the pandemic will take in the future but we do know that taking care of our hearts right now is more important than ever. .... Cardiovascular disease (CVD) is the number one cause of death on the planet... recently a few friends in my community have had hear...t attacks and heart health scares..... World Heart Day is celebrated today on 29th September of every year. It is aimed at drawing people’s attention to heart illness and the range of associated health issues. The day is commemorated to promote different preventative steps and changes in lifestyle to avoid any cardiovascular diseases, like heart attack, stroke, heart failure and any other condition related to the same. On average, more than 17 million people die from heart-related illnesses every year. This is a more than that of people who die from HIV, malaria, and cancer. Is your heart ok?? #hearthealth #checkup #worldheartday #followyourheart #getcheckedout #heart #heartopener @deeworrell @headquarters68

08.01.2022 The vagus nerve is responsible for the regulation of internal organ functions, such as digestion, heart rate, and respiratory rate, as well as vasomotor activity, and certain reflex actions, such as coughing, sneezing, swallowing, and vomiting (17).Mar 13, 2018 There is preliminary evidence that vagus nerve stimulation is a promising add-on treatment for treatment-refractory depression, posttraumatic stress disorder, and inflammatory bowel disease. A jump in the ocean or pool... or a cold shower can do wonders for our mood, metabolism and daily function! It stimulates the vagus nerve... You can enjoy the benefits of vagus nerve stimulation naturally by following these steps. 1. Cold Exposure. ... 2. Deep and Slow Breathing. ... 3. Singing, Humming, Chanting and Gargling. ... 4. Probiotics. ... 5. Meditation. ... 6. Omega-3 Fatty Acids. 7. Exercise. ... 8. Massage. See more

07.01.2022 Exercise keeps you fit, maintains your weight and wards off several diseases, but regular exercise is an important way to help ward off and treat constipation as it can promote activity in the digestive tract. Lack of activity, especially exercise, is one of the main factors that lead to constipation. Aerobic exercise, which increases both heart and breathing rates, causes natural movement of the intestines and makes passing stools quicker and easier. In many studies into nor...mal 'healthy' defecation, normal pooping ranges from three times per day to three times per week. Less than 40% of healthy people poop once a day. Pooping out of the normal for an individual might signify illness such as infection (pooping more) or cancer (pooping blood). Move, breath, help yourself digestion and bowel habits! #bowelhabits #digestion #healthylife #movementismedicine #movetogether #yogalates #physio See more

07.01.2022 When you were a teenager, you might have kept a diary hidden under your mattress. It was a place to confess your struggles and fears without judgment or punishment. It likely felt good to get all of those thoughts and feelings out of your head and down on paper. The world seemed clearer. Writing in an idea journal is a form of meditation. The process of meditation by itself helps to make you smarter by reducing stress and improving brain function. In an idea journal, you're a...lso getting the benefit of motivation, which further reduces your stress. ... As you write over time, those ideas turn into goals. Keeping a journal helps you create order when your world feels like it’s in chaos. You get to know yourself by revealing your most private fears, thoughts, and feelings. It can help ease anxiety, help prioritize our goals, get our creative juices flowing and allow us to get to know ourselves better! 0puppy Webster likes it too..... What are you going to journal about today? #journalling #writer #putyourthoughtsonpaper #selfexpression #bodyandmind #lesscortisol #makesussmarter #clarity See more

06.01.2022 Sirsasana or headstand is one of my favorite postures, and has been for many years. To this day, I practice headstand for at least 5 minutes as often as I can. Lo This posture may seem like just a fun party trick, but it is actually so much more. The health benefits ofheadstandand its variations are many. Benefits of headstand (Sirsasana) * Relieves Stress. ... * Increases Focus. ...... * Improves Blood Flow To The Eyes. ... * Increases Blood Flow To The Head And Scalp. ... * Strengthens Shoulders And Arms. ... * Improves Digestion. ... * Helps To Flush Out The Adrenal Glands. ... * Decreases Fluid Build-Up In The Legs, Ankles, And Feet. When learning head stand it is best to practice with a teacher until you find your bearing. This posture is healing, but only if you are doing it properly and safely. If you have any neck or back issues, you will most likely want to skip this posture or get advice until you are recovered. I Beyogalates members stay tuned for a headstand tutorial class this week! #inversion #headstand #asana #healthychoices #practicesafely #challengeyourself #yogalates #beyogalates See more

03.01.2022 Traditional pushups are beneficial for building functional strength and full body activation! They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. As you lower your body to the floor and the familiar burn begins to encompass your muscles the last thing you’re thinking about is the number of muscles you’re using. However, this is one of the top be...nefits of pushups. As you engage in this exercise, literally every major muscle in your body is called upon to execute the Classified a a compound exercise meaning multiple muscle groups are working. When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. This means that push ups get your heart rate up and enhance your cardiovascular system! Doing push-ups with correct technique can help Protect Your Shoulders and lower back from Injury... The standard push up has been found to be among the most effective ways to safeguard your shoulder joints from injury; especially in older adults. Because push ups call upon stabilizing muscles, which surround the rotator cuff joint, this area of the body is strengthened and conditioned for dynamic movements. Strengthen bones and help prevent osteoporosis; When the core is engaged during the push and we prevent the spine from sagging we are also strengthening and protecting the lower back.. Moreover, weight bearing exercises, such as the standard push up, supports stronger, more dense bones. This increase in bone density may ward off debilitating skeletal system disorders, such as osteoporosis. It’s best to start with an easier push movement, focusing on technique and work up to progressively more difficult types of moves that will eventually result in you doing true push-up Start with a small number of reps of pushups using a chair with body on a diagonal, then on your knees. As you develop strength bring your chin( and body weight) further over your wrists. Progress to pushups on your toes #push-up #chatarunga #buildstrengthandstamina #totalbodyworkout #shoulderworkout #corestrength

02.01.2022 Many of us spend a lot of time barefoot enjoying the sandy beach during summer! So lovely to feel the earth but in some cases can lead to strain, foot injury or plantar fascia problemo. Plantar fascia is the fibrous Band on the base/ soul of your foot. If overstretches it can become quite painful... Plantar fasciitis is most commonly caused by repetitive strain injury to the ligament of the sole of the foot. Such strain injury can be from excessive running or walking, inadeq...uate foot gear, and jumping injury from landing. Most plantar fasciitis improves with manual treatment from a Physio such as deep tissue release, biomechanical correction And they can provide home-based treatments such as ice, stretching, calf strengthening , intrinsic foot exercises etc... this settles usually within weeks, although it can take several months. It may be sufficient to avoid activities that put excessive strain on the heel jumping or running, and to wear appropriate supportive footwear... To reduce the pain of plantar fasciitis, try these self-care tips: * Maintain a healthy weight. Carrying extra weight can put extra stress on your plantar fascia. * Choose supportive shoes. Buy shoes with a low to moderate heel, thick soles, good arch support and extra cushioning. Don't walk barefoot. * Don't wear worn-out athletic shoes. Replace your old athletic shoes before they stop supporting and cushioning your feet. * Change your sport. Try a low-impact sport, such as swimming or bicycling, instead of walking or jogging. * Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 minutes three or four times a day. Icing can help reduce pain and inflammation. * Stretch your arches. Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles. #plantarfascia #biomechanics #footpain #barefoot #physio #calfstretch #footwear #wellness #yogalates