Authentically Yours.... x

I client asked me a question this week that I am often asked: 'Do you do all the things that you tell us to do?'

My answer? Yes, and no!

Let me answer the No parts first! With a 'but yes' for afters (seems a bit 'no, but, yeah, but...' - I promise its not!)

No, I don't spend every day doing, for example, 5 leg strengthening exercises, 4 stretches for shoulders, 3 slow spine releases etc. But, yes, I do them all at some point, when I know it is the correct time to do them. I will at times have more of a focus on something which i'm trying to bring awareness to, or where I've got a bit out of balance and need to regain it. Every single exercise or movement that I suggest a client practices is something that I too have practiced, focused on, learnt from and integrated into my whole at some point in the last 8 years.

No, I don't consciously focus on how I go up the stairs every time I do or how I pick something up everytime I do it. But, yes, I have at some point done exactly that, and I do from time to time check in with how I'm doing there. Mindful movement is a foundation to my life and I'm always in some way aware of how I'm moving, and being curious as to how it feels. I guess it's something that I find very difficult to switch off - I'm not sure I'd want to, it's most likely why I do the work I do!

I suppose what she was really asking me was 'Do I walk the talk?' And that I can reply to with a very solid resounding 'Oh yes!'.

I never ask any client to do something that I either haven't done, am currently doing, or would do myself. How could I possibly ask of others what I would not ask of myself. The work that I do on a day to day basis comes from years of training, learning and experience. But more so it comes from years of doing this stuff myself and learning how to feel good in and about my body and how to live a life that truly makes me happy. These are the lessons that I hope that I can pass on to people. This is I believe what's important - doesn't everyone want to feel good in and about their body and live a happy life? Sometimes carrying out 3 release movements a day is going to help them get there, sometimes it's going to be going for a walk in nature or taking time out to just stop, breathe and put themself first. 

Was my client subconsciously asking me if I realised that it's not always easy to integrate some of these things or to change the habits of a lifetime? Possibly. If so then yup, I completely understand how difficult it can be - because I've done it myself. I wasnt always someone who was comfortable in her skin (and to be honest, some days I still have struggles) or who did what her body needed. For many years I hated my body, I punished it and I disliked the person within it. 

It's hard work to change. It WAS hard work to change.

But if we want something better for ourselves, or we want to get out of pain, or we want to feel better, then we have to make changes. It's that simple.

As Henry Ford once said 'If you always do what you've always done, you'll always get what you've always got'. 

Why am I telling you all this? I suppose I was just mulling over things today because I had the time and head space. I also started reading a book written by someone I have the priviledge to know personally. I realised that what I really admire about her is her authenticity. What inspires me is when she tells me what she has done or is doing in her own life to make changes that create a healthier life for herself, to create a life that is more 'her'.

It made me realise that I spend so much mental energy trying to work out what I could write a blog post about, trying to decide what people might find interesting, stressing about whether it fits with whatver my 'brand' should be, trying to find time to study some extra stuff to add to my random thoughts.

And I've come to the conclusion that maybe I should just share with you some of the things that I do and have done and what I've learnt from them. I am at a place where I am the happiest and healthiest that I have ever been in my life. I am embracing my 40s and living a life that I feel truly grateful to be living. I've put a lot of work into getting to this place, changing my movement patterns, learning how to feel better in my body, ridding myself of pain and of negative behaviour and thoughts. But, you know, the things that I've done have worked for me - and just maybe they'll work for you too. 

I hope you will enjoy my blogs going forward. I hope you will find them practical, positive, and helpful. I hope that they will inspire you to make changes that you feel you need to make. I hope they will help you to move, and live, to your potential. 

CT xx

14 Healthful Foods for February - No. 3 GREEN SMOOTHIES

Green smoothies are 'all the rage' just now. They are quick, easy and cheap to make. They give you pure nutrition (i.e. none of the vitamins and minerals from the veg you use are lost through cooking), plus the fibre remains unlike in juices. They are easy to digest, filling and hydrating.

The downside? You can make some horrors if you just experiment with what's in your fridge..! (But don't let that stop you!)

Here's my favourite that I take to work often for my mid morning snack (it's great for supping in the couple of minutes I have between each client session)

I also have a Nutribullet, which I have to say is one of the best things EVER! You just chuck everything in it, pop on the lid with the blades, whizz it for 30 seconds, pop a different lid on and away you go (minimal chopping, cleaning or hassle!)

This smoothie is Apple, Spinach, Kale, Pumpkin Seed and Coconut Water.
(1/2 a large apple, decent handful of each of the greens, tablespoon of the seeds and about 200ml of coconut water)

(Contains Vits A, C, B1, B2, B6, E, K, Folate, Calcium, Copper, Magnesium, Niacin, Potassium, Phosperous, Manganese, Selenium, Zinc plus amino acids and electrolytes which help digestion, absorption of the vits n minerals plus hydration levels).

Yuuuuummmmmmm!!!!

If not now, then when?

This quote has been floating around my head this week. It often does when I know I'm ready to action something new that I've been wanting to do but where it's just fear and a lack of confidence in myself that is holding me back. It is the phrase that builds the energy and positivity in me to get me on and doing it.

A client of mine (who is happy for me to share this with you) came in yesterday and was in a similar space. She has been wanting to move forward with a few things but wasn't sure if her previously frozen shoulder was ready or not and feared that she might set herself back or dent her growing confidence with it. She had been watching some of the holocaust documentaries on last week and her mantra struck her loud and clear 'one life, live it well'. She got herself to the swimming pool and discovered that far from being an issue her shoulder actually flourished from the swim and her confidence got more than just a wee boost!

So whether you have your own internal quote, or you wish to borrow either of ours, ask yourself what you might be holding yourself back from due to fear of moving forward.

Because, if NOT now, then when?

Happy Thursday everyone smile emoticon x

14 Healthful Foods for February - No. 2 ALMOND MILK

Almond milk is so incredibly easy to make and so yummy. 

I don't tolerate cows milk and have never really taken to shop bought almond milk, so making my
own has been brilliant. I make just as much as I need for the odd cuppa, over muesli, or a smoothie. Plus, almond milk doesn't need to be refrigerated (although I usually do), so I can carry a wee bottle with me for when I go out for coffee.

It's packed with vitamin E, B vits and has less calories and fat than cows' milk. Less protein than cows milk but a source none the less. Cows milk does outweigh almond milk in terms of its calcium content, so if you can tolerate lactose or aren't vegan then animal milks are a good calcium source for you. Homemade almond milk doesn't contain the stabilisers and emulsifiers that shop bought does, some of which can be irritant to anyone sensitive the gluten.

Here's how I make it:
Soak almonds overnight in water (I have 50g soaking here) - this breaks down the phytic acid and neutralises the enzymes so the nutrients are better absorbed.
Pop them in a blender (or nutribullet if you have one) with 5ml of water to every 1g of nuts). Blend.
Use a fine sieve to separate the milk from the pulp.
Voila - milk.
(I mainly keep the pulp and have it with fruit later in the day or I stick it in smoothies or make ice cream with it).

The hardest part is just remembering to soak the nuts (and buying a fine sieve for the first time if you don't already have one). When you've done it once you'll realise how easy it is. I soak the almonds at night and then it takes less than a minute in the morning to make my milk....

The Leg Strengtheners Continue - Lunges

31 days in January may be over but movement still matters! 

My little video here sets you up for some lunges. They are a great leg strengthener and good for working on stability and balance. Technique and alignment is everything with a lunge however, so set them up well, position yourself correctly and then you will benefit from them. And breathe aswell!

https://www.facebook.com/video.php?v=516167318524072&l=2264256902198386575

14 Healthful Foods for February No. 1 - MINI FRITTATAS

These are one of my regular 'on the go' lunches. I love them because you can use any veg that you have available, whatever is in season and you can add herbs or garlic if you fancy. 

Mine today are made with carrot, shallot and broccoli. 

Since these are made with some root veg I have roasted the carrot (1 medium carrot chopped into small cubes) and shallot (2 small shallots, 1 for each ramekin), first with a little sesame oil, for 25 minutes in the oven at about 200 degrees (softer veg need less time - eg peppers only need 10-15 mins depending on your oven). I then added some finely chopped broccoli heads on top of this before covering with a large beaten egg (1 egg per ramekin). 

Back in the oven (now down to 180degs) for 15-20 mins. 


I make them the night before and pop them in the fridge once they've cooled down so that they are ready to go in the morning. 

If you don't have ramekins you can use a muffin tin (a little less cooking time required). You can literally put anything in these so they always vary. My fave is beetroot, sweet potato, tomato and garlic! 

They are packed with protein so filling and are good for a post workout lunch. 

Who's Up For 14 Healthful Foods in February?

Happy February!!! 

Who's up for 14 Heathful Foods For February? 

Food is such a fundamental part of our health. What we put into our system determines what we can put out. The quality of our nutrition impacts on our physical, mental and emotional energy so it's important that we get the balance that is right for ourself.

Last year i overhauled my diet. It was never that 'unhealthy' but it wasn't right for me. I ditched all processed sugar, yeasts and dairy. I've never felt denied of anything, quite the opposite actually as I've discovered a whole range of new foods - and a whole load of new energy! Leading a busy life I want things to be as simple as possible so I've learned what I can make that is quick and easy but wholly nutritious. I thought I'd share some of that with you during February....

There'll still be lots of moving and exercise tips too :-))

Making Movement Matter - Day 31 Reflecting on Your Progress

Well! 31 days are complete. January is at its very tail. Days are getting lighter and longer and Spring actually looks like it's peeking around the corner! 

How was your January? Where are you with any intentions that you set for yourself?

Whether you are where you thought you'd be or not, the important thing is to look back and take positives from the last 31 days. January is completed and you can't go back and change it. Learn from anything that you thought you'd do, but didn't, and go forward into February with that lesson. Celebrate what you did do but perhaps thought you wouldn't, or couldn't, and take that sense of achievement forward with you as motivation.

I would love to hear how your January has been smile emoticon

Myself? Well, I admit that I let the first half be more stressful than I really needed it to be and it slowed down some of my momentum into 2015. I haven't achieved 3 runs a week. I have however done 2 a week, I have exercised most days and have done most of that outdoors which was one of my main goals. I am incredibly delighted that I can finally snowboard and it has opened up a whole new dimension of movement to me. All in all I'm in a place that I'm happy to be in and determined to get that one more run into my week in February.

I hope your January reflection is positive too smile emoticon

Thanks for coming with me through these 31 days, I have genuinely loved doing these posts smile emoticon

Making Movement Matter - Day 30 - Strong Squats

Here's my wee demonstration of how I'm currently getting myself strong in squats. Using the door like this really allows your knees to bend deeply at a lovely 90 degree angle without pushing pressure forward into the knee caps and ankles. It allows your pelvis to open deeply so that your glutes can lengthen and then contract which is where strength develops. No actively squeezing or scrunching your bum, you just need to stand tall and fully and the glutes will do what they need to do :-)

I'm working on this myself at the moment and chair pose in yoga eludes me. I know I'm making a shape but I also know i'm not doing it efficiently. I'll get there though! :-)

https://www.facebook.com/video.php?v=514150278725776&l=5697745388948413327

Making Movement Matter - Day 29 - Love Your Body

Let's today celebrate all the wonderful things that our body can do, and where and how it moves well. 

It can become all too easy to focus on what isn't 'working', what feels weak, where we have issues, what we don't like about our body, or focusing on what we feel we need to be improved. 

Our bodies ARE wonderful. They take us through life, they tell us exactly what we need and they store our memories and emotions.

Our body is always trying to return to an optimal level of health, a homeostasis. Some of our aches, pains, ailments and issues are the signals that it trying to do this, and it is the body's way of communicating that it needs some changes to be made. The signals can be loud, and for some all consuming at times. Sometimes we can get frustrated by how our body looks and it perhaps doesn't seem to represent how we feel inside. Or we discover that we don't seem to have the strength we thought when we try new moves or activities.

But there is always something good to find in our body. There is always somewhere that we can be grateful for within our body. Just knowing that what you are feeling is your body's signals to you, can change the way you look at them. Look for some positive signals, even if that is just it telling you it needs to sleep, eat, stand up, sit down..... It's there. If there is part of your body that you don't like then find somewhere in it that you do - you will.

In my job I often hear people say that they feel their body has let them down, or they wish they'd done something about xyz earlier, or that they are discovering where they are weak. In actual fact, your body always wants to support you and help you to be the best it can be. You are with your body for life, so let it love you and let yourself love it.

Start today with something positive smile emoticon

Making Movement Matter - Day 28 - Starting Squats

This move here is the basis of squats, that we are going to look at in the next couple of days. 

This may seem such a small move or focus but it's something that I often go through with clients to ensure that their legs are getting the maximum strength from their squats, not their knee joints being forced into a locked position. 

Play with this and discover the feeling of lifting your hips and body up and over your feet.

https://www.facebook.com/video.php?v=513061205501350&l=2192406064975571958

Making Movement Matter - Day 27 - Knee Bends

Lower body is the name of the game for the next wee series of videos! We're going to start with some foundation moves, for our physical foundation. Starting with lifting a leg and standing on one leg - sounds simple. It is really, but are you doing it as efficiently as you could? Get this right and your walking will feel easier, your lower back will be able to relax and you'll develop functional strength around your thighs, hips and bum.

It can be helpful to look at yourself doing this in then mirror. I find it really interesting watching the videos back once my husband has recorded them, as I'm going purely on feel now.

Let me know how you get on, what you see, and what you feel :-)

https://www.facebook.com/video.php?v=512875105519960&l=1889179667352198812

Making Movement Matter - Day 26 - Maintaining Goals

What do you do to keep your goals and intentions to the forefront of your mind? 

Goals can be something we desire to achieve or reach in the future. Intentions can be something that we intend for ourself. When we are doing something active about our goals and intentions then they are in our mind, but what about when we aren't actually working on them in that moment. For example, when I am running I'm in it, I'm on it and all the reasons that I want to bring my running back into my life are right there in my mind body and soul. But on the days that I'm not running I do find it easy to forget why I need it back in my life. Other stuff takes over and I can forget to make time for it during the week.
There are many things that you can do to keep these important things for you in your attention. Some example are: meditation, diary planning, placing notes in visible places, buying something that motivates and reminds (eg new running kit), getting friends or family on board with support (be careful with this one, make sure they are fully on board and only have your interests at heart).

I do two things: I take a piece of a4 paper, write 3-4 bullet points on it, and stick it to the mirror in my bedroom where I dry my hair every morning. I also make a visual collage of my aims, dreams and desired life balance. The first works really well for me for short term quick reminders. The latter keeps me in tune with the overall balance of my life.

The mirror reminders have been working really well for me this last couple of weeks. I'm long overdue in making a collage though, so that's what I'll be doing this week smile emoticon

Making Movement Matter - Day 25 - Perfect Presses

Alignment. Alignment. Alignment. 

Building strength without knowing your alignment is like makinga teapot out of chocolate - it might take a lot of effort and time and look pretty, but it doesn't function and will eventually fall apart! I don't want you to fall apart, I want you to function beautifully :-)

The exercise in the video is a classic one that I find that people try to do because they want to get stronger (and it WILL get you stronger!) but get the alignment right first, take your time building it correctly and the strength you feel will be clean, pure and efficient.

This is the last of the series on our hands. We're going to build stability, balance and strength in the legs after this (even if it runs into February!) :-)

https://www.facebook.com/video.php?v=511902022283935&l=961443667985284971

Making Movement Matter - Day 24 - Keep It Varied

Variety is the spice of life...

For general health, fitness and wellbeing the best tip that I can give you is to move often, in different ways, in different directions and at different paces. This ensures that your body utilises a good range of its movements and experiences different levels of stimulation (from meditative rest to challenging the heart and lungs).

Consider the different activities you do. Are you balancing them out with contrasting activities. For example, if you always run do you stretch, do yoga, use your upper body etc to balance it...? If you swim do you do things that are weight bearing....? If you do strength work, do you do aerobic activities? If you don't 'formally exercise' do you move often and regularly and mix calming activities with ones that raise your heart rate (because that's ok and healthy too...)...

Consider this over the weekend. It's all about balance.

Making Movement Matter - Day 23 - Are You Your Healthy You

I have a question:
Are you being the health that you want to be? 

It's January 23rd 2015, and, TODAY, are you walking that health dialogue that you want for yourself...(or are you just talking it?)?

I ask this because this is when new year resolutions start to wane, or any that haven't been actioned yet get completely forgotten (until next new year). It's the week when it feel much easier for many to just return to old habits.... Weather, money, time and so on and so on can sound like reasons not to put talk into action. Or we can put things off until the weather gets warmer, until we get paid, until this stressful period is over etc etc etc.

If you are not actively working on your health and wellbeing then you are not being your health and wellbeing.

This can mean many things to different people: daily meditation, regular aerobic exercise, daily stretching, eating organically, training for a specific event, dealing with pains and niggles or illness.....

Whatever it is that you want for yourself do something about meeting that goal today. Even if it is just something small, do something.

If daily meditation was your goal but you haven't done any today or don't know here you'll get the time, do 1 minute. It's still meditating today. 1 minute today, tomorrow, the next is 3 minutes more than aiming for 30 mins every day and doing none.

If daily stretching was your goal, pick 1 stretch and do it today. Pick another tomorrow.
If it was yoga three times a week, can you go today, if not then plan when you will.

You get the idea smile emoticon

Me? I'm hauling myself outside today for a run because I've not been outside as much as I need to be to feel happy and healthy. I might walk / run it if it's a bit icy or my legs get a shock from being off the treadmill, but I'm getting out there and getting on with it or it'll just feel even harder the next time....

Making Movement Matter - Day 22 - Planking Lifts

How did your plank go yesterday?

Keep practicing holding the alignment if you found yesterday a challenge. Building up endurance there is fundamental before moving on. But for those who feel able to, or just to keep it in the back of your mind, here's the next stage. Keep the alignment in place and focus on maintaining length throughout the body. Now lift one leg, feeling the movement inititate from the thigh bone. Make sure you place the foot back down and stabilise stroingly before lifting the other leg.

I'll be practicing this one a lot because I can see here that when I'm not completely focused on what I'm doing (because I'm talking to you) I lose some of the line I'm trying to hold. So my control isn't as automatic as I thought it was and I want to strengthen that. Always something to work on!

https://www.facebook.com/video.php?v=510244895782981&l=2462307984840440593

Making Movement Matter - Day 21 - Planking It Up

Let's build up upon the stable base that we worked on on all fours.

The video below talks you through the best way that I've found to get into a plank - a properly aligned plank, not just something that looks like you are gritting your teeth and hanging in for dear life.

When we are well aligned our load is spread efficiently through the body so things will actually feel EASIER! The most common mistake that I find with planks is that people want to make them FEEL HARD! Nooo, the challenge is in holding the alignment for longer and allowing the deeper muscles and stabilisers to build endurance, it's not about returning to poor alignment patterns and just toughing out!

If you get this fundamental difference then you will build REAL strength all over!

Go plank people, go plank :-))

https://www.facebook.com/video.php?v=509845672489570&l=5457161292845992698

Making Movement Matter - Day 20 - What Is Strength To You?

Are you ready to bring out your strength over the next few days? Before that, some reflection.... 

When have you felt at your strongest before? What was happening at that time that gave you that feeling. What were you doing physically that helped you feel strong. It may have been regular walking, it may have been yoga, pilates, running, weight training... It may have been a period of your life where you had to find emotional or mental strength. We are all different and I believe strength can be found in many different places and activities (not just 'strength training'). 

Personally, I find that when I feel strong physically, I feel an overall sense of strength elsewhere. I'm more confident within myself and I feel that I can take on whatever comes my way. Conversely, when I feel strong mentally and emotionally I also feel like superwoman physically. Infact the best strength training I ever did was when I climbed regularly because I completely integrated mind and body. I faced my fears on the climbing wall, strengthening my mind, and my body had all over strength like I've never felt before. 

To help us bring out our strength I'm going to share a few simple physical strength exercises with you over the next few days which you may like to try out with me. It's going to be a few days of videos from me. 

But for now, tap into what strength means to you 

smile emoticon

Making Movement Matter - Days 18 and 19 - Cut the Sugar, Raise the Beats

We're heading into the 3rd full week of the year and it's about now that motivations start to wane. New habits seem 'less shiny' and appealing and old habits seem easier and more comfortable. 

My theme this last few days has been about stability, and it's over this next few days that that new habit will start to stabilise if you stick with it. Even if you've gone off track a little bit you can get back and stay on track if you stick with it a little bit longer. It can take 28 days for a new habit to become the norm, so don't lose heart or resolve, keep going and it'll get easier!

If you're looking for some inspiration to improve general energy levels and feel good factor then for days 18 and 19 I'm giving you a couple of focuses for the week.

DAY 18:
Can you reduce your processed sugar intake for the week?
So, if you take sugar in your drinks, can you at least half it (or cut it out completely). Cut out any fizzy sugar or fruit juices that have added sugar (I'll leave the issue of aspartame for another day!). Look at food labels and cut out anything that has sugar high up the ingredients list, or has a high proportion of carbohydrates which sugar. Cut out the obvious ones (you know which ones I'm talking about!)...

DAY 19: 
How much are you lifting your heart rate through activity in the week. Can you move for at least 30 minutes a day at an increased level of exertion above your normal resting level. This will mean different things for all of us, and if you are already doing this then pat yourself on the back. Things which may lift your heart rate are: fast walking or walking up hills, swimming, running, cycling, dancing, vigorous housework (if you like to multi-task!), trampolining.... If it's something that you enjoy or find fun then it'll be easier to motivate yourself.

If you're struggling to keep motivated then I'd love to hear from you and if I can help then I will smile emoticon

Making Movement Matter - Day 17 - Diagonally Balanced

Let's build on the stability that we're forming by challenging it a bit more. By adding in an arm movement we have less contact with the ground so we are moving on a less stable base. Our centre of gravity is challenged more and we rely more on our deep stabilisers to hold the movement. Using the contact we have with the ground through our hand and knee will find the connection through these deep stabilisers.

Why does this matter?
This movement requires our contralaterals (diagonals) to stabilise with movement. These are essential for good stabilisation through every day functions - walking, running, reaching, pulling, pushing etc. This is such a great exercise to help you day to day in moving efficiently and easily.

From this we can (and we will) build some really strong movements going forward to develop arm strength and whole body strength.

I'd love to know how you're getting on :-)

https://www.facebook.com/video.php?v=508074859333318&l=6585101775268995362

Making Movement Matter - Day 16 - Stable Is As Stable Does

This week's theme is around stability, and it gets me thinking about stability as an overall concept. Today's post is more a 'ponder' than call to action! 

How stable to you feel? Can you say that you have a general feeling of stability in your life? Do you know what keeps you stable. 

Why does this matter, and why are you asking me about all this other life stuff, Caroline?

Well, we cannot separate physical, mental, emotional. They are all one within the body. When we feel a bit unstable with our emotions this affects our body in terms of the stress it has to deal with. It's the same when we are feeling foggy or unfocused or a bit chaotic mentally. An example would be if you've had a huge big crying session (emotions) - generally you feel exhausted (physically) but better at the same time (mentally) afterwards. Things happen to us throughout our life that can knock us sideways, but if we can manage a general stability then we can bounce back from these knocks easier. A stable base gives us greater strength, stamina and resilience (see where I'm going here...?!)

What am I doing? 
I can be prone to mood swings and I work at trying to catch them before I get too caught up in any extremes. Things I know that keep me on a stable base are exercise, meditation, being with my friends and journaling.

More videos tomorrow smile emotico

Making Movement Matter - Day 15 - Building a Tripod Base

We're half way through the month and my focus for the rest of the month is on building stability, strength and stamina. Expect more videos! 

Today we're starting with a simple little exercise which I use as the foundation for many other exercises. This movement in itself asks for stability in the shoulders and pelvis and throughout the torso. When done with awareness and attention, it encourages the muscles in the hip and bottom area to move smoothly which will build tone and strength to those areas. For me though getting the upper body part of this correct allows everything else to work as it should and the strength and stability comes without you having to work hard at 'working your butt'. So focus on keeping those two arms straight, under your shoulders and equal weight down into the floor. 

I'd really love to hear how you get on :-)

https://www.facebook.com/video.php?v=507294789411325&l=8448072654900567663

Making Movement Matter - Day 14 - Just Breathe!

So for 2 weeks now I've asked you everyday to do something, think about something, be aware of

something, change something.... And how are you doing? You may have followed this daily, you may have read it and unconsciously taken it in, you may have a wee list of stuff that you'll look back to and have to hand if / when you need it. It doesn't really matter as long as you feel that you getting something positive from it.

Underlying my post in the last two weeks there's been a bit detoxing going on, clearing stuff and laying the ground for new movement and new strength to come through. And I'm getting ready to put a few more wee videos up.

So how about for today we just breathe! You're breathing anyway, lots! Just simply know that are, and LET yourself breathe. So no breath holding or straining or stressing, just good honest breaths in and out.

Why does this matter? 
Breathing supplies the oxygen to our vital organs and muscles and it also gets rid of waste products and toxins from the body. So the easier we breathe the better the oxygen gets circulated and the stuff we don't want gets out - definitely don't want to be stopping that cycle by tensing our breathe! The breathing muscles are also part of our core system so by taking good conscious breathes you are allowing the core to open, support, be accessed within the body.

What am I doing today? 
Just that - breathing - consciously feeling it every so often - but just breathing!

Making Movement Matter - Day 13 - Which Foot Forward?

Let's have some fun today....! Start every step that you take up stairs to day with the foot that you

wouldn't normally use! Catch yourself the first time you go up a step today, see which leg starts, and then for the rest of the day make a point of starting with the OTHER leg.

It's a really interesting insight into your movement habits and also how easy (or not) you find it to change them.

Why does it matter? 
Doing this exercise matters for two main reasons (other than just pure self awareness). Firstly, if we always use the same foot to start a step up then we have a deeply ingrained pattern of one leg leading a lifting movement and one leg following it. It means that this side of our pelvis is unconsciously 'more ready' and ever so slightly forward of the other, meaning imbalance. If you never do anything to address this (stretching, yoga, pilates, balance work etc) then this repetitive pattern may be what leads to niggles, pain, injury etc in the future. Consciously changing it every so often can be enough to reboot things.
At another level, by asking your brain to do something different (which you are doing because movement ultimately originates in the brain), you are connecting into a different area of it from the normal habitual section. This opens the brain up to the possibility that things can change and can be different. So while you are focusing on 'just' changing the habitual lead leg, your brain is unconsciously realising that ingrained habits can be broken (so increasing the possibility of those new fitness, health, lifestyle habits becoming part of your new routine)

What am I doing today?
I'll be doing it! I have a set of stairs at work that I'm up and down all day which is perfect for this. What it also means is that I'll be getting all the clients I see today to do it too (so be prepared if you're booked in with me!)

Making Movement Matter - Day 12 - How Are You Moving So Far?

How much are you moving so far this year and is it the kind of movement you wanted for 2015?

Were almost 2 weeks in to the year, Christmas and New Year is fading into the past and the usual work / home / life routines are most likely back up and running. How much of what you're doing is what you promised yourself you'd be doing this January, and this year?

If you needed to be outside more are you doing that (I know, the weather's been tough, but weather's weather!). Did you want more aerobic movement? Did you promise yourself you'd stretch regularly, add in strength, or increase your daily steps?

Why Does this Matter?
If you're not monitoring it now then what you wanted for yourself can easily slip into next week, then the week after and then it's new year 2016 and the same promise is coming around again.... When life takes over again it can feel more difficult to action the changes that we need to make for ourself. Habits and routines are ingrained and breaking them is the difficult bit. But once we break the NEGATIVE intertia then a POSITIVE momentum takes over and it becomes easier and easier and then it becomes a new more positive habit. Checking in now means you're still working on it and still able to tap into some of that new year motivation.

What am I doing? 
Well, I wanted to run more often and felt that 3 runs a week was probably about right (mainly I just wanted to run more than I had in 2014). So far I've done one half hour run this year! It's been tough weather-wise and I'm finding running tougher than going to the gym or getting on my turbo for a bit, or even heading down to glentress. I've just come out of the gym where I ran for 15 minutes on the treadmill. It's 15 minutes more than I otherwise would have done, I'm really pleased to still be actioning my goal 

Making Movement Matter - day 11 - Water, Water!

Are you drinking enough water? 

We all know that water is the stuff of life, but it's amazing how we can forget to prioritise putting it into our body! Just drinking enough plain old fashioned water can give us that extra energy boost that we're needing. Today drink at least 1.5 litres of water.

Why does this matter? 
We are 70% water but losing water all the time through breathing, sweating, peeing, pooing. We need to be putting it back in to keep our system functioning optimally. Plain water or herbal teas will all hydrate you. Fresh made juices can also count too as long as these are fresh made and watch the fruit sugar content.

What am I doing?
I've made a big jug of water with some cucumber and lemon in it that I'm going to sip my way through today. The cucumber and lemon alkalises the water making it really easily absorbed by the tissues, getting it into the system quicker. And it tastes delicious!

Making Movement Matter - Day 10 - Detox AROUND You Too!

Where, other than in your body do you need to detox? 

Our whole environment has an impact on how we feel and we can spend time detoxing our body yet other things around us are disorganised, chaotic or energy sapping. So, for example, is your house full of things you no longer need or do you tend to always have things lying around. Are there things needing filed or dealt with that are just building up instead? What about how you spend your time - is it mostly spent with positive people, or do you give time to people who drain energy that could be energy better spent elsewhere? What about your car - do you have a lovely clean and tidy house but your car is a tip?

Why does this matter? 
Our whole environment has an impact on how we feel. We can have great energy from a healthy body, but if things around us require excess energy than needs be en all that good stuff we're doing elsewhere is being negated to some extent.

What am I doing today? 
I am having a complete reorganisation of my business filing. I am fed up chasing my tail and spending time looking for things or trying to remember what was said when. I'm clearing out emails too, stopping keeping 'just incase' ones! In amongst all that I'm going to be moving regularly because I know I'll stiffen up if I don't. Here's my stretches today:

https://www.facebook.com/video.php?v=505511652922972&l=5651085295383128954

Making Movement Matter - Day 9 - Essential Massaging

One for the ladies today in this week of movement detoxing. 

As I was massaging my breasts this morning I realised that it was one of the most valuable things that I've ever been advised to do and I need to share it.
Every morning after my shower, I use an organic body butter or coconut oil and I massage my breasts. I concentrate particulalry on the outer sides of them and into the arm pit and I massage towards the centre of my chest.. i use smooth strokes and am gentle but purposeful in my intention. Im aiming to smooth out any 'grissly' / lumpy bits. As I'm doing it I'm really feeling my breast. By that I mean that I'm taking in how it feels and getting to know what it's like each day.

Why does this matter? 
This is stimulating the lymph nodes in the breast where the body can store a lot of toxins. These can manifest as sore, painful, swollen and / or lumpy breasts. Stimulating the lymphatic system like this stops the fluid stagnating helping your breast health. It can potentially prevent breast cancer. Massaging daily allows you to get to know your breasts and understand what is normal and what's not. Before I started doing this I was very poor at checking my breasts as I didn't have a routine to it, now I know them inside out.

When I first started this it was quite painful as I tended to suffer from painful and swollen breasts. I took it gently and over a week or so the pain dissipated and now doesn't bother me.

Making Movement Matter - Day 8 - Open Up In Front

It's been wet and windy here in Edinburgh the last couple of days. Combine that with short days and it's really tempting to curl up into hibernation mode. 

Today's exercise allows the body to open in the front and back, letting the body feel taller, brighter and generally more positive, in turn helping our whole system to lift and lighten.

Why does this matter?
The more we curl into ourselves the more restricted we make our movement and so the less inclination we have to move or to open. The pattern that our body presents reflects the pattern out mind presents and vice versa. Rather than seeing the weather with a retreating posture, hold yourself up tall and embrace the force of nature. Spring isn't so far away now. Each day gets lighter from here.

What am I doing? 
Lots of these!! At the moment my back is in It's wee compressed posture that it sometimes goes into (I'm blaming that wee pot belly on that, and not the extra pies over Christmas ). After a week of doing these movements I'll show you the difference!

https://www.facebook.com/video.php?v=504503963023741&l=7526161382489589786

Making Movement Matter - Day 7 - Treat Your Feet

Here's another simple little movement detox for you today. 

It does involve you going out and buying a soft tennis ball, but I promise you will feel the reward for the effort. The cheapest supermarket own brands are the best. Decathlon, also have nice soft ones for only 85p.

Once you have your ball, then you are going to give your feet some fascia release. Before you do that, stand up and feel your feet on the ground. Take a few moments just to feel what they are like (do you have more weight on one foot than the other, on one side of your foot than the other etc?). Then using the tennis ball, massage the whole of the sole of one foot by rolling the ball over the underside of your foot. You want constant pressure on the ball, but not feel pain (if you do then press a bit gentler, or you need a softer ball). Imagine kneading dough. Slowly and purposefully, be gentle and mindful of your foot as you do this. Massage all over the arch, the heel, the inside and outside arch. Then take the ball away and feel how this compares to the other one. My bet is that you will want the other foot to feel how this one now does!

Why does this matter?
Fascia is a connective tissue which acts like a continual web throughout the body. Spreading out fascia in one area of the body (like we are doing with the ball) has an effect throughout the whole, creating space elsewhere in the system. Doing this simple thing creates stability and balance, AND it feels good!

If you don't have a tennis ball then you know what your task is today, or sometime this week....!

Making Movement Matter - Day 6 - Movement Detoxing

Are you ready for some movement detoxing?

A combination of richer carbohydrate laden food and alcohol plus less activity over the festive period can make our system sluggish. Putting more healthful food in the system and moving more will start to shift things again and detox the digestive system, but you can help things along by carrying out some simple focused movements. Movements aimed at lengthening the waist bring space into the spine and core of the body, giving space to our internal organs. Twisting the waist then brings natural movement back to the spine and allows the deep muscles in the centre to literally ‘wring out’ stuck ‘gunk’ (toxins!) in the fascia, tissues and digestive tract.

Have a look at the video below and try these yourself for 5 -10 minutes at some point today. Go slowly and feel the core opening up. Going hard at this will do pretty much nothing for you other than appease your brain into thinking that it’s worked out.

Why does this matter? 
Simple moves like these shift stuck bits in our movement and alignment. If you’re not consciously checking in with your alignment regularly then you are taking imbalances and stiffness into your activities and potentially setting yourself up for injury and stiffness.

What am I doing today?
Well, I’ve just carried out those movements and watched the video and I now know just how stuck I am in my middle back after 2 weeks of kicking back and lying about on the sofa a lot more than usual! I will be doing these moves until I feel the required release!



https://www.facebook.com/video.php?v=10152976802957908&l=238888786362642966