Yoga for fitness

Being a PT and a keen yogi I was intrigued by a teacher training course I came across – Freestyle Fitness Yoga (FFY)

Wanting to further my journey as a yoga instructor, but not being able to make time for a 200 hour course in India I thought I’d give it a try :) One day I will make it to the birthplace of yoga, too many friends getting married this year!

FFY claims to give you the skills to teach a yoga based workout, but you must already hold a fitness qualification, having high knowledge of how the body works…. So lets go!

Jayne Nicholls, the creator behind it is what I’d describe as a little warrior. A tiny, but powerful lady, she immediately makes you want to sit up and listen! And so I did, and one of the first things she said is she likes the word ‘flex’ so we were off to a good start!

The context of this was to have your joints soft and flexible, not bent, so you can move in a fluid way. Other teaching points like breathing in on upwards moves and out on downwards moves were like traditional yoga, but opposite to pilates. So it was interesting to see a couple of pilates instructors on the course – maybe they saw this as a step closer to the other side, but without getting too close, or maybe not….

Day one consisted of an introduction & overview, teaching of a warm up -including mobilising joints, managing body weight and sun salutations. We then went through the different standing postures of the class, including warriors, with the teaching points, finishing with some mat work and stretches

As well as some pre-course work, and advising us to read up on and practice as much yoga/body balance a possible, there was homework to go over what we’d learnt and be ready  to go straight into a class and teach one tomorrow! There was also a dedicated YouTube channel which helped with recapping :) 

Well I was aching all over the morning after – just highlights the deprived, unused muscles! The second day as promised started with a demo of the class, followed by the theory behind FFY. We looked at range of motion & compression/tension, touching on some advanced sequences for FFY, like binding & bridging. The afternoon comprised of the practical & theory exams which I’m happy to say I passed (with flying colours, I’m sure Jayne will agree ;) I think a few were asked to come back a later date when they could show more competency which I think can only be a good thing, meaning she wasn’t just
passing everyone who had paid for the course

The general feel of FFY in the yoga world was that the traditional yogis may not agree with this kind of class/teaching – there are no ‘nice’ stretches, or positions where you could stay all day – it is more of a workout where you will experience DOMS a day or 2 after – and I can vouch for that! It doesn’t tap into the spiritual, chanting side of yoga. Some people may not be bothered by this, as they do yoga solely for physical reasons. I believe in this fitness side of it but also think yoga is great for the mind. All in all, this was a great course which I took a lot from and have already applied to my style of teaching.

Group X training do a great range of fitness based courses. I’m now considering the pre & post natal Level 3 course – well all my friends are getting married, so surely pregnancy is next on the agenda?!

Pilates Vs Yoga

On a recent yoga course (more of which I’ll go into next time) it became apparent to me of the big divide between yoga and pilates. They get put under the same umbrella but in fact they are in completely different seasons!

Having only done pilates a few times, mostly at The Yoga Lounge I must admit I have always seen myself more of a yogi but I really do see the benefits of pilates every time I do it....

The reformer class, done a machine really does get you into a deep stretch – deeper than I thought was possible, and it gave me a great boost of energy for the rest of the day! The pilates on the mat class was also a good stretch class and pushed me to my limit! With a little help from Nisha, the fab instructor :) 

There are obviously many different types of both pilates and yoga. Pilates is a much newer invention with yoga having a deeper and more spiritual history, sometimes with meditation included. Pilates classes have always seemed more structured to me, focussing on the spine and core, whereas the yoga I’ve done gives me an all over body workout and stretch. 

One thing they don’t seem to agree on is the breath – breathing in and out through the nose in most yoga classes but through the mouth in pilates.... Although a yoga class I teach asks you to focus on your breath but allow yourself to breath freely, so whatever feels natural and most relaxing!

Having tried Bikram in the past, I wanted to give another type of hot yoga a go so I went back to the Yoga Lounge where they do a great 60 minute class. Although it’s a shorter class than Bikram, Janes class definitely worked me as much and felt more flowing than a structured Bikram session. I do definitely see the benefits of both though....

All I would say in the minefield of yoga and pilates is to try as many different types and style of both as you can and make your own decision on what you like. You don’t need to choose one over the other, I see the benefits of both and will continue to deepen my knowledge and skills of both :) 

This starts next weekend as I’m off to the OM yoga show in Manchester – they are kindly giving away 5 pairs of tickets to flex readers! All you need to do is like our Facebook page then let me know your favourite yoga pose and why!

Also Nisha (who formerly instructed at the Yoga Lounge) would like to let you readers know about a retreat she is running – one course has just finished this week but get in there early for the next one in November!

It’s a rustic yoga/pilates retreat in the Hacienda, Spain for just £299 per person based on 2 sharing. 4 days/3 nights, full board plus yoga and pilates classes :) Maybe see you there....

feeling like superman??

for most of us the answer if NO

with pressure and stress from work and home life, most peoples problem with eating healthily and sticking to exercise regimes is lack of time and energy! especially as the cold weather is setting in....

and it is a minefield out there with knowing what are the best things to eat and not eat! whilst i can't magic any time your way i can offer you some advice on how to get a bit more energy and feel good factor from what you eat :) 

first of all you need to look at what you are eating and see where you can make any changes - simply stop eating certain things that are holding you back and introduce better alternatives

first up refined sugar - it is the devil! and it's in more things than you think, so follow a rule of trying to stick to sugars from fruit and natural sweeteners such as honey and agave (but not too much) avoid anything with with added sugar and check food labels. obviously no-no to sweets, but look out for it in drinks and cereal. over consumption of refined sugar can give you low energy, brain fog and mood swings.

a lot of people nowadays are opting for a dairy free or even vegan diet, whether for personal or ethical reasons. but dairy has been linked to problem skin, bad digestion, joint inflammation and heart disease.... opt for natural alternatives such as almond milk and coconut oil as opposed to cows milk and butter

avoid anything processed, with additives and preservatives. most pre packed foods and ready meals contain these along with added colourings. go for natural and organic, low gi foods such as dark chocolate, oatcakes and pitta breads (avoid white bread, potatoes and cornflakes) eating these types of foods will speed up fat burn and give you more nutrients 

for more energy include superfoods in your diet such as goji berries, chia seeds and spinach and hydrate with coconut water. try jaxcoco which comes in a yummy banana option too!  

sticking to raw foods has massive benefits as your having foods in their purest form, not getting rid  of any of the vitamins and minerals through cooking. raw chocolate is a must!  

and try to avoid genetically modified gm food is basically manufactured to give us cheaper and  more plentiful foods, but messing with nature in this way has its downfalls such as allergies and digestion problems. again stick to natural, and be careful of using soya milks as a lot out there are gm.

you may feel more oomph without gluten and wheat in your diet - avoiding them can give you stable energy levels as they are slow digesting and cause bloating. go for gluten free grains such as quinoa and millet 

one great way of including all of these things is to try superfood powders such as spirulina and chorella. these alkalizing powders can be added to water or juices as part of your daily eating plan :) 

one final note - try all of the above and stick to greens, seeds and nuts, all natural protein powders and i promise it will give you more energy, glowing skin, an alert mind and a higher sex drive - what's not to want?? 

lifebox deliver health and superfoods right to your doorstop and if you enter 'cleanerlife' at the checkout you can get a 10% discount! 

one of my favourites from my lifebox was the rebel kitchen coconut mylk, dairy free and fresh deliciouness! from chai and green tea flavours, to banana and chocolate (currently on offer in both tesco & waitrose) they really are a healthy treat :) 

a handy 'snack in the box' was rawbites fruit & nut protein bar - containing simply dates, almonds, rice protein, pumpkin seeds & cacao. gluten, dairy and refined sugar free! 

and herbs hands healing do a great superfood powder containing all you should need and energirevive powder - tried, tested and loved by myself and my clients! enter 'flexiblog' at the checkout for 15% off until the end of the month....

just enough time to get yourself feeling like superman or woman for the festive period!

update // just tried the most delicious dairy

free yoghurts EVER!! with no added sugar

there is no excuse not to  them.... thanks 

to The Coconut Collaborative get yours 

here http://bit.ly/1HEmjRy or on offer in 

waitrose & ocado now 

flex on the beach!

We all need some time away from our usual routine and this year I chose to return to my favourite island in the sun for a (working) holiday….
My plan for the few weeks I had in Ibiza were to recharge, train as much as possible, research into fitness techniques, learn & practice yoga daily and eat & drink well – all of which I managed to do! (Drinking well sometimes involved alcohol, but I was on holiday afterall ;)
Seeing a different side to the island on this visit I started my yoga training by attending my usual Tuesday evening class at Benimussa Park (where the almighty Zoo Project is held) in the Mandala garden – bliss!

Led by my favourite yoga teacher Arun (who I could listen to all day) and who I chose to give me some 121 lessons so I could come home and teach my clients some aspects of yoga....

Wanting to see as much of the island and different types of training I chose to go back to The Workout Club. They carry out group personal training sessions on the beach or outdoor spaces in different locations on the island. My favourite and local spot was a morning session on Talamanca beach, to which I took my mother one morning (don’t worry shes more of a fitness nut than me!)

These intense sessions are great – they work you hard through functional training methods and fat burning techniques…. Crawling and sprinting barefoot on the sand is tough but worth it! I could feel these workouts making a difference after a few sessions and would recommend anyone in Ibiza to try them!

They also do private 121 or smaller group sessions at a lovely poolside location in St Eulalia, and the 8 week programme you are initially put on will make a real difference in no time! There's such a family feel here which I love and everybody, trainers and fellow workout members, are so motivating :) 

VIRGIL, ONE OF THE TRAINERS AT TWC - PUTTING A MEMBER THROUGH HIS PACES! 

I managed to work at one of The Zoo Project parties fundraising for something I'm very passionate about - stopping the oil exploration off the beautiful coasts of Ibiza & Formentera. We raised money for the Hands Off Ibiza campaign in association Alianza Mar Blava. Good work guys, keep it up and let's hope we can make a difference. I also managed to party at a few of The Zoo Project parties too (followed by my favourite nightspot on the island - Underground!) 

MYSELF AND FELLOW FUNDRAISER ANNI ENJOYING SOME OF THE LIVE MUSIC IN THE MANDALA GARDEN AT THE ZOO PROJECT

Carrying on my quest for new yoga methods I attended a great class at the gorgeous venue La Galeria Elefante. Arlette led the Ashtanga class which I really enjoyed. My friend who’s a complete beginner found it easy to follow but challenging (in a good way) at some points!

THE LOVELY STUDIO AT ELEFANTE 

In Ibiza you will find lots of yoga retreats, I stumbled upon the The Feel Good and Clean Food retreat.... Viyan had done her yoga teacher training here last year so I thought this would be a great one to try! And it really was – a lovely private villa location on the coastline, and a perfect light and airy yoga studio in the basement. The Hatha yoga class included use of foam blocks and straps to get us into position, which I feel really helped  

I DO GET MYSELF INTO SOME AWKARD POSITIONS!! 

Starting my 121 sessions with Arun really made a difference to my technique at other classes as I was improving my core and flexibility. He taught me a sequence of yoga called 8 Indians, which can be basic but with more advanced moves to add in later. I really looked forward to our 121 sessions twice a week to see my progression and learn new things! He’s a great teacher and I can't wait for the retreat Arun and a colleague planning next summer....

MYSELF AND ARUN IN ACTION....

Continuing the yoga sessions at the Zoo we had a surprise one week where an amazing Kundalini teacher one of my yogi friends met in India…. Viriam came to take the class armed with live music from Adam Divine and James Winstanley (of the Hang Drum Project) We chanted the Wahe Guru (meaning an experience of ecstasy beyond description) and I must say I really did feel it!

KUDOS TO THE KUNDALINI :) 

I had been in contact with the one and only Jo Youle – the crazy cool creator of Joga Beats, a type of yoga and dance to music!! Not realising we were actually at the same Kundalini class until the day after (the joys of social media sites) I made it a must to attend one of her classes before I left the island. And I’m glad I did! 

Arriving at the super plush Destino resort Jo found us a nice area in the lush gardens…. I really enjoyed doing the class to music helping me to focus as I did find it challenging in some parts – especially on an uneven surface and in the midday sun!! Shavasana in the shade was welcomed by all ;)

On the days I didn’t manage to training or practice yoga I made sure I at least swam in the sea, a few lengths (armed with a snorkel or course) to get my heart rate going meant I could treat myself to an ice lolly on the beach ;) 

Leotard worn as a swimming costume was kindly provided by iamvibes, check out their yoga garms





Eating out is always difficult when trying to stick to a healthy diet, but generally avoiding carbs in the evening and anything too fatty (so sin dairy or red meat) and the dreaded desert menu I managed okay. One place I didn’t have time to visit but will be the first place I hit next summer is the Skinny Kitchen who's motto is Eat Clean Rave Dirty.... I like the sound of that

So namaste Ibiza.... I'm now back home to pass on my training and yoga knowledge to all, so watch out! And roll on summer 2015 for more flex on da beach ;)

Bikra-mad!!

Bikram yoga is a series of 26 Hatha postures performed in a seriously hot room…. I tried it for 10 days running a my local studio in Manchesters trendy Northern Quarter (when I say local its below the building where my apartment is so handy to run home for a much needed cold shower after!)

Day 1 – funny that someone today asked me if I liked wildlife whilst walking around the Dig the City festival before the class. I did until I came to Bikram and met the camel and rabbit posture – oww! Well they say the first class is the hardest….

Day 2 – And they also say the second day is easier which it was.... I also enjoyed doing the class at midday rather than in the evening as you’re not supposed to eat 2-3 hours before which is a struggle later on in the day! Two of my friends who are regulars were also there so was nice to sweat it out together :)

Day 3 – I found today a little harder for some reason, although yoga is supposed to chill you out and help you sleep etc I think this type of yoga is rather tiring…. I sweat more this time and was slipping all the place! Also not advisable to go wearing any make up, which I’ll blame for a blemish or 2 L

Day 4 – I had great intentions of going to the 6.45am class but when my alarm went of at 6am and I looked in the mirror I refused to do it to myself! I had red eyes and bags from lack of sleep and was attending a friends wedding later that day so I retired back to the bedroom…. Let’s call it a few hours of shavasana ;)

Day 5 – So this class was bound to be harder the day after a wedding i.e all day drinking…. Talk about sweating the toxins out! But I got through it and was starting to really feel I was improving by holding the stretches for longer and trying the more advanced moves. The wooden floor did chip my newly manicured toenails though L

Day 6 – I found todays class the most difficult…. I always seem to get my hangover 2 days after so maybe I’ll blame the newlyweds!! I was feeling super tired but with Bikram it’s a challenge and I pushed myself and did all of the moves (ok some not as long as I maybe could have) but they say staying in the room for 90 minutes is a challenge enough....

Day 7 – Pussycat Doll in the house! Yes Ashley Roberts was in town as decided to plonk her perfectly formed bottom right in front of me, which in all honesty made it impossible to focus. I kept wobbling out of poses as she held each one for longer than anyone, obviously a Bikram frequenter stateside and being a dancer will help 

Day 8 – A celeb free zone meant much better focus for me today and I was feeling the most flexible I’d felt so far! Also having a coffee today helped me mentally and physically where previously it made me feel sick....

Day 9 – Back to feeling tired today but I did train twice in the gym, no pain no gain I say! I wanted to get back to my normal training as although I was seeing benfits from the Bikram in certain areas (toning/flexibility/sleeping) I didn’t feel it was keeping my body fat down on its own!

Day 10 – I really enjoyed this, my last session (well for now anyway!) maybe as I was off to Ibiza for a month to carry out some yoga training for my clients. This was main reason I chose to do the intense burst of Bikram now and I’m glad I did as I feel its helped me massively and at least its prepared me for the 40 degree heat J

I would recommend anyone who hasn’t tried Bikram to try it – it really is like nothing else! There is a 30 day challenge for anyone crazy enough but if you enjoy it you can get hooked and will see the health benefits in no time at all

You can’t rely on this solely to keep you fit. I believe you need to do it alongside a cardio and strength programme and of course a clean and healthy eating plan

Thanks to David the founder at Bikram Manchester for the initial trial class – I told you I’d be back! And all of the instructors, in particular Jo who’s smile would always encourage me on :)And of course all of you fellow sweaty bettys and boys…. NAMASTE

I did the 10 day introductory offer which is a 10 consecutive day pass for £20. You don’t have to do all 10 days but its a worthwile offer.... GO ON challenge yourself and let me know how you get on!