https://bodystory.com.au/blog daily 0.75 2026-03-18 https://bodystory.com.au/blog/for-bodyworkers/how-to-work-holistically monthly 0.5 2026-03-18 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/e0f75350-ebe9-4520-b0e8-dcfd0c7f4ebe/for+bodyworkers Blog - Why I Stopped Trying to Fit the Pilates Mould (And You Should Too) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/3561ba71-41ac-4a89-a54d-76260c1fb395/pilates+reformer.JPG Blog - Why I Stopped Trying to Fit the Pilates Mould (And You Should Too) - How does the traditional Pilates mould limit healing? In my early career, I followed the "by-the-book" approach. However, I noticed a frustrating trend that many Pilates instructors and yoga teachers face: Managing vs. Resolving: Clients were merely coping with symptoms rather than getting out of thechronic pain cycle. Stagnant Patterns: Traditional modifications kept clients "safe" but trapped them in the same unconscious compensation loops. The "Local" Trap: Practitioners focused only on the site of pain rather than the whole-body-mind approach. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1727489674767-SGPHOHYI6ODD4SBKEJEB/Claudia+-+Body+Design+-+Pilates-292.jpg Blog - Why I Stopped Trying to Fit the Pilates Mould (And You Should Too) - What is the difference between Mind-Body and the Body Story Method™? While many methods claim to be "holistic," the Body Story Method™ provides a deeper advanced practitioner certification by integrating: Unconscious Awareness: Reading the body's posture to find the "hidden" emotional narrative. Energy and Emotion: Acknowledging that the body trains the mind through neurosomatic pathways, not just the other way around. Curiosity over Fear: Shifting the practitioner's perspective from "fixing a problem" to "exploring pain as wisdom." https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/12c73130-2f7e-4b5e-afe3-a783cf200fe1/Screenshot+2025-12-03+at+6.04.40%E2%80%AFam.png Blog - Why I Stopped Trying to Fit the Pilates Mould (And You Should Too) - The Real-World Impact of Somatic Wisdom The industry doesn’t need more instructors teaching exactly the same way; it needs professionals brave enough to decode the human experience through neurosomatic healing. Statistics & Evidence: The Chronic Pain Reality: Research indicates that approximately 20% of the global population lives with chronic pain. Studies in somatic psychology show that when movement is combined with trauma-informed awareness, recovery rates for "non-specific" back and neck pain improve significantly compared to physical exercise alone. The Practitioner Shift: Practitioners who move from "exercise instruction" to somato-emotional facilitation report higher client retention and faster breakthroughs in physical mobility. The Body Story Method™ is a shift in belief. It is the realization that the body knows what to do, pain is a message, and curiosity is the key to transformation. Whatever it is, the way you tell your story online can make all the difference. https://bodystory.com.au/blog/what-is-the-body-story-method/neurosomatic-techniques monthly 0.5 2026-03-18 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/92748da9-8c47-4028-9864-990d445cd4c4/HJ69.jpg Blog - What Is a Body Story Practitioner—and What Do They Actually Do? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/4152374f-5288-4d54-91ac-47a5fc278de2/HJ51.jpg Blog - What Is a Body Story Practitioner—and What Do They Actually Do? - What Happens In A Body Story Session In a Body Story session, you’ll talk through life experiences or challenges. But more importantly, we’ll observe how your body responds. Then, we’ll guide you through a series of BSM techniques to: ✔️ Reset disrupted movement patterns ✔️ Reconnect blocked emotional pathways ✔️ Calm and rewire the nervous system ✔️ Allow stored pain or emotions to release gently and naturally https://bodystory.com.au/blog/neurosomatics-why-talk-therapy-doesnt-work monthly 0.5 2026-03-17 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/634ebc33-ee50-4e89-a40c-80e426060516/HJ32.jpg Blog - The Biggest Myth in Talk Therapy & Coaching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/89006663-dbf5-47aa-8e5c-5bbabe495bcb/HJ25.jpg Blog - The Biggest Myth in Talk Therapy & Coaching - Here's the thing nobody talks about: When we live busy, stressful lives, we get disconnected from our bodies and live entirely in our heads. We're always looking at what's next, how to improve, or regretting past moments we wish we could change.. This creates a chronic state of fight-or-flight activation where we make decisions from a place of reaction rather than conscious response.. And if your clients have experienced trauma? These reactions are coming from a place of feeling under threat, desperately needing to control every situation for safety. The React Trap When clients are in reactive mode: They're operating from their reptilian brain Fight-or-flight is their default setting Every decision feels urgent and survival-based They suppress difficult emotions because feeling them seems dangerous They're disconnected from their body's wisdom This is where most practitioners get stuck. They try to use cognitive approaches to work with someone whose nervous system is in survival mode. It's like trying to have a philosophical discussion with someone who's running from a bear. The Respond State When clients learn to respond instead of react: They're operating from their frontal cortex (the wise, calm part of the brain) Their nervous system is in parasympathetic activation They experience expansion instead of constriction They're present and aligned with their values They can feel and process emotions safely This is where transformation actually happens. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/83362fd5-ff2b-4e6f-99f2-d0353f9aef08/HJ78.jpg Blog - The Biggest Myth in Talk Therapy & Coaching Here's the uncomfortable truth: While you're working hard to help your clients, you're only seeing 20% of what's actually happening. The other 80% - the nervous system patterns, the body's protective mechanisms, the somatic keys to transformation - remains invisible to you. This gap is why: Clients keep booking session after session with minimal progress Breakthrough moments feel random and unrepeatable Your most challenging clients stay stuck in familiar patterns You feel frustrated by the limitation of talk-based approaches Meanwhile, practitioners who understand Body Story Method are creating profound shifts because they're working with the full spectrum of human experience - not just the mental/emotional layer. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/b2eb23fa-a295-452c-9244-f31d41c0429c/025A2818.jpg Blog - The Biggest Myth in Talk Therapy & Coaching When you learn to work with your clients' nervous systems and body wisdom, everything shifts: For Your Clients: They learn to respond from alignment instead of reacting from fear They develop unshakeable confidence in their ability to handle life's challenges They set boundaries naturally and speak their truth without fear They stop suppressing difficult emotions and learn to move through them gracefully They feel empowered in their bodies and trust their instincts For You as a Practitioner: You know exactly where to start with each client, regardless of their presentation You can predict when changes will stick versus when they're just surface-level You become the practitioner clients rave about and refer to constantly You can charge premium rates because clients feel the difference from session one Your work becomes more fulfilling because you're creating real, lasting transformation https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1740780453439-9M1KMUS7L68FTH13QGDM/025A2820.jpg Blog - The Biggest Myth in Talk Therapy & Coaching - The Body Story Method Difference Body Story Method isn't just another Certification to add to your wall. It's the missing piece that transforms good practitioners into the ones who get results others can't explain. You learn to: Become a Body Language expert and use it as a catalyst for profound transformation. Read the unconscious body patterns that reveal what clients can't consciously access Identify nervous system states in real-time and know how to work with each one Guide clients from reactive fight-or-flight responses to calm, aligned responses Create lasting change by working with the body's wisdom instead of against it Become the practitioner who sees what others miss Whatever it is, the way you tell your story online can make all the difference. https://bodystory.com.au/blog/pain-myths-for-pilates-instructors-why-modifications-dont-work monthly 0.5 2026-03-17 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/809861a8-bc57-425d-b60d-7f5f6d090d67/Claudia+-+Body+Design+-+Pilates-175.jpg Blog - Why Over-Modifying in Pilates Could Be Keeping Your Clients in Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/c9998638-15f0-4892-84de-0e2d2affbaaa/Claudia+-+Body+Design+-+Pilates-545.jpg Blog - Why Over-Modifying in Pilates Could Be Keeping Your Clients in Pain - The Hidden Causes Behind Repetitive Injuries in Pilates Let’s say your client rolls their ankle. Traditional thinking says: strengthen the ankle, avoid high-impact work, maybe focus on balance exercises. But here’s what you may be missing: Scar Tissue: A previous injury that never fully healed may have altered their gait or loading pattern. Fascial Restrictions: Tension patterns through the lateral line or spiral line of fascia could be pulling unevenly through the body. Blocked Ear or Sinus: Inner ear congestion can affect proprioception and balance—leading to instability. Neurological Imbalance: The nervous system may be stuck in fight-or-flight, limiting the body’s ability to adapt to instability. Emotional Holding: A need to surrender or let go may be manifesting physically as a lack of trust in support or stability. Energetic Disconnection: Disconnection from one side of the body can lead to poor coordination and reduced grounding—quite literally, a struggle to “find their feet.” https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/08df4e4d-4e4c-4e80-af6d-15a141e98fc7/Claudia+-+Body+Design+-+Pilates-550.jpg Blog - Why Over-Modifying in Pilates Could Be Keeping Your Clients in Pain - Ready to Go Deeper in Your Teaching? If this resonates with you, and you're craving a way to teach that goes beyond choreography and into real transformation, my Body Story Healing approach that’s Science based with proven results then this is for you. I offer education and mentorship for Pilates instructors who are ready to: Understand the root causes of pain Learn the language of the body, interconnectedness of emotions, fascia and movement patterns Feel confident supporting clients with chronic or recurring pain Step into a more intuitive, whole-body approach to teaching Email me at hello@claudiadomancie.com to join the waitlist for upcoming trainings or inquire about our next Pain and Injury Training https://bodystory.com.au/blog/healing-trauma-how-to-help-clients-post-trauma monthly 0.5 2026-03-17 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/39d225a5-f561-4e99-9d81-5390c2623acf/Free+Body+Story+Download.jpg Blog - When Talking Feels Too Hard — Heal Through the Body - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/37228a7d-aef3-4f19-89a3-1fcfde353d27/025A2820.jpg Blog - When Talking Feels Too Hard — Heal Through the Body - People often ask me… “Can you heal trauma without talking about it?” Yes. Trauma often lives in the body, not just the mind. Somatic (body-based) approaches help people release stored trauma gently—without needing to revisit or verbalize the original event. https://bodystory.com.au/blog/chronic-pain-myths-how-to-work-with-clients-in-pain monthly 0.5 2026-03-17 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/c2e94b05-3702-478e-a03b-d7dd4ca0168f/025A2912.jpg Blog - Why Chronic Pain Keeps Coming Back - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/9c395295-83ae-4618-baac-7fe9ec3cb5d9/IMG_3076.jpg Blog - Why Chronic Pain Keeps Coming Back - The Solution: Reprogramming means: Teaching the body to feel safe Rewiring emotional responses stored in tissue Creating new patterns of movement, thought, and breath When that happens, pain no longer has a home to return to. https://bodystory.com.au/blog/pain monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/bf0d37ec-53ad-47e6-a84e-3ba4c09168ac/025A2813.jpg Blog - When working with Clients in Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/7544071e-5316-4039-887a-0a9239dad202/025A2797.jpg Blog - When working with Clients in Pain - I also noticed that when we alleviate the pain clients are experiencing that they’d get unwell which I then was drawn to look into further. The body strives for homeostasis- if we remove pain without “filling the void” the immune system braces and ensures the client stops what they’ve just done because of the perceived danger. This perceived danger is the new change or transformation - this change is different - but when we haven’t replaced the void with the essentials, ANY AND ALL CHANGE to the nervous system is “danger or a threat” because the body is in fight or flight mode to ensure it’s protected! https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/95012894-43ab-42fb-b1e2-0eae4442d095/SH0420+-+Copy.jpg Blog - When working with Clients in Pain - An Essential Piece… When I read clients on a subconscious level in an instant before they speak through Body Story Processes- I notice how attached clients are to the pain and just how much they over- identify themselves being attached to this pain. We don’t discuss this part, I include essential steps that help the subconscious to detach from the pain and help them realise who they are without this pain. These methods are shared in the upcoming trainings for Instructors and Coaches. For Individuals, Coaches, Instructors and Body Workers join the Online Body Story Healing Journey CLICK HERE For Instructors wanting to work more confidently with clients in pain or injured join the FREE Online Pain and Injury Masterclass Sunday 27th October, 7:30am-9am AEDT (Melbourne Time) Click Here to Book Your Spot https://bodystory.com.au/blog/injury monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/809861a8-bc57-425d-b60d-7f5f6d090d67/Claudia+-+Body+Design+-+Pilates-175.jpg Blog - Pilates for Clients with Injuries and Chronic Pain…  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/9f34d459-eee8-4f6f-a1ec-e34172cff543/025A2861.jpg Blog - Pilates for Clients with Injuries and Chronic Pain…  - Foot Placement This tells me what’s online and what’s offline and you can see this by the way clients stand. Within a couple seconds, you can tell where the pain is coming from, which muscles need more strength and which need release. Looking at the feet also tells you when there’s been a shift in their body movement patterns and whether change will stick, which we cover in the next injury masterclass. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1681356860621-0CU4BXIYVHO36O4ITDY6/Claudia+-+Body+Design+-+Pilates-339.jpg Blog - Pilates for Clients with Injuries and Chronic Pain…  - Myofascial Connection When it comes to injuries and pain, just modifying the exercises won’t cut it as this is a way of working around injuries and it’s a strategy that prolongs the pain. Don’t get me wrong, modifying for injuries is essential BUT if you’re only focused on the area in pain and not looking at the body as a whole including myofascial connection and the impact of suppressed emotions then the pain will be prolonged. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/f7a18714-f2ef-434b-9153-d843c65d558e/IMG_4447+2.jpg Blog - Pilates for Clients with Injuries and Chronic Pain…  - What’s In Their Conscious Awareness? When experiencing chronic pain or post injury- clients (and alot of practitioners) are under the impression that the area in pain is the problem, when in fact it’s the area that’s been doing all the work! The area in pain is crying out for support from other areas! When strengthening the parts of the body that have been disconnected - the pain subsides in just one session. The questions they ask me tell me alot about where they’re at emotionally and whether they feel safe enough to move their body or if they’re just saying so. https://bodystory.com.au/blog/tension monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1723288528916-QU3V6RDT93J2QQFG10HO/025A2914.jpg Blog - How to tell if your Client has tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://bodystory.com.au/blog/tension-eewef monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/7544071e-5316-4039-887a-0a9239dad202/025A2797.jpg Blog - What is the Body Story Method and How can it Transform Your Practice? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/9f34d459-eee8-4f6f-a1ec-e34172cff543/025A2861.jpg Blog - What is the Body Story Method and How can it Transform Your Practice? - Why is Body Awareness so Important? Our clients might feel like change has occurred or they’re just saying it has - but we never know for sure until we see them at their next session or until they face that same challenge in life again. In saying this - the body can be more honest than our ability to express our emotions. As a society there’s alot of suppressing or pushing aside emotions as we are mostly too busy to deal with things becoming numb to what’s actually happening within. By the time someone comes in for a mindset or movement session - they just want to fix things and get on with transforming. They often brush past the deeper problem or don’t mention it as they don’t want to revisit the experience Or they think they’ve dealt with it when in fact their body is holding onto stuck emotions or trauma and shows this through body movement patterns. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/074e7365-ff52-4030-bb5e-f33c3591c4dc/025A2820.jpg Blog - What is the Body Story Method and How can it Transform Your Practice? - How The Body Story Method Works Suppressed emotions and energy are trapped in our body and show up through movement patterns, pain, illness, disconnection, imbalance and more The body language of your clients tells you whether your client is holding themself back, leaning away from feeling something, stuck in the past and so much more Observing body movements, posture , breath and other physical cues which are linked to your client’s emotional state Primal scanning technique - watch how client moves, stands, where they hold tension, pain or imbalance Innate response - how the body responds to the work you’re doing and when know what to change Neural feedback - reset not just the mind and body but the nervous system too to create long lasting change and less chance of recurrence of the problem. Know whether the change work you’ve done will be long lasting or not The principles of Reflexology, Pilates, Yoga, Reiki and NLP weaved into one holistic methodology which considers physical, emotional and energetic aspects of every client https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/f7a18714-f2ef-434b-9153-d843c65d558e/IMG_4447+2.jpg Blog - What is the Body Story Method and How can it Transform Your Practice? - Benefits of the Body Story Method FOR CLIENTS: Sessions are tailored toward each person’s needs whether in a group or private setting as well as movement or coaching session FOR PRACTITIONERS: Enhance your professional skills Gain deeper insights into your clients Improve your efficiency as well as precision when tailoring sessions on the spot without planning https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/175ec500-476b-4e88-9e11-69473f3826de/025A2793.jpg Blog - What is the Body Story Method and How can it Transform Your Practice? - Become a Body Story Practitioner A 4 day Advanced Training to translate the physical, emotional and energetic just by looking at your client. Weave in your current skillset seamlessly and magnify the impact of your work. In Person and Online options click here to find out what you'll learn, how this transforms your practice, testimonials and the process involved https://bodystory.com.au/blog/body-language monthly 0.5 2024-08-16 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/175ec500-476b-4e88-9e11-69473f3826de/025A2793.jpg Blog - How to Assess Your Client’s Mental State through Body Language - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://bodystory.com.au/blog/neckpain monthly 0.5 2024-08-16 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/82e877ab-7021-42e9-b5df-6e6a0aff5ab4/Claudia+-+Body+Design+-+Pilates-339.jpg Blog - Tips for Neck pain and Shoulder niggles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://bodystory.com.au/blog/calm-grounded-christmas-time monthly 0.5 2023-03-14 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/6b597372-dcef-4d7c-9969-8e06989e1a03/Claudia-2.jpg Blog - Feel Calm and Grounded during this busy time! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/4895b5cb-cb42-48f5-a029-2608b4e75e66/Claudia-103.jpg Blog - Feel Calm and Grounded during this busy time! - #1 Budget Budget for days you will be spending time with others, but also and most importantly budget to make time for yourself too Budget for days where you will be allowing yourself more treats than normal and budget for days where you will increase water intake and eat more fruit and veg Its about balance not restriction https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/674dc420-3ca9-4a2d-94f5-8adc86e46a34/Claudia-25.jpg Blog - Feel Calm and Grounded during this busy time! - #2 Nature = Nurturing to your Soul Getting into nature (even if just briefly) helps our mind process things easier which helps reduce stress, overwhelm and reset our energy levels and mood. Options include Getting into your garden walk barefoot on the grass (not thinking about what you still need to fix in the garden though!) Go down to the beach and stare at the water or close your eyes and listen to the water Visit a park and watch the trees Go outside and look for the smallest things you can discover Keep it simple - you’ve got enough on, keep your phone away from you for a few minutes and allow your thoughts to come but don’t act on them nor pay too much attention to them https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/6f20d76a-0101-4ca4-8c40-b1bed952a067/Claudia+Domancie+-movement.jpg Blog - Feel Calm and Grounded during this busy time! - #3 Move Allow for movement in your day whether its a brief walk around the office, block or walking to get water (away from your desk) every hour Keep your mind moving to avoid your energy feeling stuck. Stuck / stagnant energy impacts our mood and performance, moving around helps us gain focus and reboot our energy again. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1181a580-4132-4973-a221-d2e630a29272/Claudia+-+Body+Design+-+Pilates-448.jpg Blog - Feel Calm and Grounded during this busy time! - #4 Decide Is this lighting you up? Saying no sometimes feels like we are being rude but saying yes to everything or everyone means we are then saying no to ourselves if it doesn’t light us up. Make time for you so you are able to show up for others and not feel drained in the process. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/70eb0c93-e4db-43d5-ae01-7df230f86cc9/Claudia+-+Body+Design+-+Pilates-489.jpg Blog - Feel Calm and Grounded during this busy time! - #5 Breathe Do this when you wake up before getting out of bed and in bed again when going to sleep. When doing this breath work exercise - try think of it as a nourishing breath in! This helps to increase your inhale, filling your lungs and allowing your body to soak up that oxygen it has been craving! BOX BREATH TECHNIQUE Breathe in for 4 counts – hold for 4 counts – breathe out for 4 counts Repeat this 10 times and when 4 counts is easy when exhaling increase the exhale to 6 counts. Keep your eyes closed and keep the breath only through your nose. Breath work calms you down helps you focus reduces anxiety relaxes your body helps you to keep going with your daily activities with self belief and a more positive perspective. https://bodystory.com.au/blog/guiding-clients-to-better-results monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/8fe8de26-1243-4c46-9d4f-840490e98614/growyourstudio.jpg Blog - 3 tools to guide Clients toward better results - Life is busy for everyone, we are all rushing around in survival mode trying to succeed in doing everything for everyone and doing it perfectly If you are able to help your client focus and stay present in their body throughout their workout, this will increase their results and connection to self. Their connection creates better results, allows them to feel like they have achieved time for themselves as they were supported to leave their frustrations outside the studio and arrive in their body. The more they connect and focus, the more frequent they will come to sessions with you. When a client arrives at their session with you, they have succeeded just by arriving! Their session begins and they start moving, you can see they have lost focus and are thinking about other things - how do you support them to stay present? https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/9b364c58-d4cf-4565-a7e6-3eb019c0f664/breathwork.jpg Blog - 3 tools to guide Clients toward better results - #1 Breath work Helping them reconnect to their breath, using cues like “Breathe in fresh, renewed energy and breathe out the week that has been or breathe out the stress/ frustration from before”. Using cues like these are prompts and support reminding them its safe to let go of the outside world and be there for themselves for this time. If you would like an example of a breath work session, feel free to listen by clicking the link below. 10minute Breath work audio https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/7ee03f99-4d07-4a1b-8772-5138c0ccfe85/teachingtips.jpg Blog - 3 tools to guide Clients toward better results - #2 Cues You know when you are a part of a group conversation or you are in a course and your mind wonders off momentarily and then someone invites you to answer a question? You suddenly become present again! Same thing with a session, we are all wired to think about the next thing and have a busy mind- so having a strategy to help when minds wonder is a great tool. You don’t have to startle your client back into their body, but a gentle nudge using these tips: Asking where they felt the exercise Reminding them to breathe Using a prompt of where to look Using descriptive and unique cues Changing the breathing technique https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/83e06bd5-628e-4bad-8ac7-d5e53b9a5328/growyourpilatesstudio.jpg Blog - 3 tools to guide Clients toward better results - #3 Shift Energy Shifting energy helps them to reset, reconnect and get back into their body. If they stay in the same position, they might stay in their mind. Shifting energy can be achieved by Changing the music Increasing or reducing intensity of the exercise Changing the position they are working out in for example from lying down to standing Hands on correction brings them back into their body helping them to connect to where your hands are When in a group setting using team work exercises Join in! They may get extra motivation watching you move too https://bodystory.com.au/blog/3-tools-to-boost-energy-feel-present monthly 0.5 2022-11-15 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/39aec91e-9b45-4279-9324-db57b53016e7/Claudia-83.jpg Blog - 3 tools to boost energy and feel present - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/270a9ead-f167-4cb7-ac4d-1baa0e814670/Claudia+-+Body+Design+-+Pilates-489.jpg Blog - 3 tools to boost energy and feel present - #1 Breath Take a listen to this breathwork audio I have done just for you. It’s 10 minutes and will help you to go deeper into breath work practice and it will also help you in stillness too. Click here for the breath work audio https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1bf76aab-444a-4b3d-93ce-92ee8e35aad2/Claudia-1.jpg Blog - 3 tools to boost energy and feel present - #2 Movement Any movement is good! It shifts your energy, reduces the feeling of being stuck and boosts your endorphins. If you feel tired, just sitting is not going to help as this may make you feel more tired due to potentially sitting most of the day anyway - depending on what you do for a living. Cardio is a wonderful way of getting your body to feel more alive, awake and reconnect with your body. No need to run, climbing up the stairs a few times, star jumps, jump squats, walking up a hill are all great ways of getting your heart rate up- it doesn’t need to be an hour, even just 5-10 minutes will do the job of getting you to feel more energetic and connected. Try get moving every hour and feel the difference. Movement different to what you do all the time is the most beneficial. If you sit most of the day do something standing and if you stand most of the day do some balance work or stretches. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/cb72c583-e806-4a54-b2bb-55379c39dbfe/IMG_7530.jpg Blog - 3 tools to boost energy and feel present - #3 Stillness Having some quiet, sitting still and focusing on calm and breath help to calm your nervous system and your body’s response to how it performs and feels when you are stressed. My favourite app for guided meditations and music only meditations is insight timer its a free app and you can set the duration with many different guides to help you. Starting with 5 minutes and working to 15-20 minutes a day and sometimes twice a day is highly beneficial. You will create space in your body and in your mind and be able to cope so much better in a stressful day. https://bodystory.com.au/blog/8toptipstoboostimmunity monthly 0.5 2022-07-18 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/c35f1b33-ab28-404a-b2d4-c2d6f005497b/claudia-pilates-beaumaris.jpg Blog - 8 top tips to boost immunity - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/7d4d09ef-20b5-4095-bf7e-d8dd85426330/clinicalpilatesbeaumaris.jpg Blog - 8 top tips to boost immunity - #1 breath work Deep, conscious breaths not only relax you but also pump Lymph fluid in your body which is directly linked to your immune system reduces stress which helps keep immunity balanced deep breathing helps expands the lungs which increases efficiency in oxygen absorption and supply helps our immune system regenerate cells to help fight infection certain breathing exercises especially nasal breathing have been shown to greatly increase the efficiency of our immune system If you would like to receive a free guided breath work recording just sign up to my newsletters to enjoy 10 minutes of deep breathing with me. Sign up https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/4e4f37c5-4084-4384-a179-405a604c3fbd/boostimmunity.jpg Blog - 8 top tips to boost immunity - #2 balance boosters All balance work helps your nervous system reset and rebalance. Working your nervous system then helps strengthen your immune system Try stand and balance on one leg and shift your weight to the other leg repeat 5-10 times each side. Easy? Now try it with your eyes closed - allow your body time to rebalance itself and find the centre without the help of your sight. This is an even more powerful way of working your nervous system On hands and knees extend right arm foreward next to your ear and left leg back find your balance and switch sides tryong to be as still as possible throughout. Don’t forget to breathe throughout! Holding your breath will cause you to overbalance more https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/79fafaea-11af-49f9-b6fa-6fb7b56f617f/beaumarispilates.jpg Blog - 8 top tips to boost immunity - #3 juicing Keeping vital nutrients active in your body will keep your immune system strong and protect you more around germs I prefer raw juicing as vegetables are easier to juice instead of a blender smoothies are great too always ensure to include fresh ginger, spinach and loads of other greens the more vegetables the better as fruit can contain alot of sugar MY FAVOURITE THINGS IN A RAW JUICE ARE: Beetroot, spinach, celery, carrots, ginger, turmeric, apple, orange, lemon/lime, cucumber - the taste will surprise you! FAVOURITE THINGS FOR SMOOTHIES Spinach, dates, watermelon, ginger, raspberries/ strawberries, cinnamon - there are loads of options! Play with a few of these - sometimes the less ingredients the better with smoothies https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/6c550f30-bab7-421f-b28e-e481f77f7fbf/immunebooster.jpg Blog - 8 top tips to boost immunity - #4 gut health drinks Taking prebiotics and probiotics will keep your gut healthy. A healthy gut = healthy immune system! My favourite prebiotic and probiotic drink is by GUT SORTED - a local family business who have this amazing product which tastes divine! https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/e9d70a93-a9e5-4e30-a587-54d1cc0d2a3b/IMG_4568.jpg Blog - 8 top tips to boost immunity - #5 meditation If you meditate, you will reduce stress and anxiety improving the health of your immune system and reducing chances of pathogens effecting your system I love the app “insight timer” with guided meditations as well as music meditation to help you clear your mind. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/a5466815-66bd-4df5-bc34-4df23702c294/claudia.domancie.jpg Blog - 8 top tips to boost immunity - # 6 exercise Exercise boosts our mood - a happier you = a stronger immune system. Exercise also stimulates cellular immunity by increasing the circulation of immune cells in your body which prepares your body for a future infection by detecting it earlier Increases antioxidants, reduces inflammation, improves breath, stimulates heart rate and improves overall wellbeing. Allowing your spine to move through its full range helps work you nervous system which is connected to your immune system and stretching reduces accumulation of toxins in your body Try to get moving everyday - you don’t have to sweat every time you move Aim for 30 minutes a day or at least get up and walk around, make an excuse to go upstairs every hour (go up and down 2-3 times every hour to get moving) https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1653960164579-NZDHSA3Z6M72FJ63KQRE/unsplash-image-TWIRIAizZFU.jpg Blog - 8 top tips to boost immunity - #7 water and body brushing Drink loads of water-more than you think! – if you drink alot of tea, be sure to increase your water intake! Tea is a diaretic which means it will make you pee more but you will need to have an extra glass of water with every cup of tea – start you day with a large glass of warm water, this will stimulate your metabolism and invigorate your body making you more thirsty through the day – Its not always 8-10 glasses of water it depends on your body and what else you are having in your day – How much is enough? Until your pee is clear! If you have a large drink bottle, fill that and aim to finish it before it gets dark - sipping throughout the day is better than downing all the water needed in one go! https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1653962053294-56UPJYV0U4MNKPUS01E1/unsplash-image-A7nK49HCqSI.jpg Blog - 8 top tips to boost immunity - #8 sleep If you aren’t getting enough deep sleep - your body is at risk of a compromised immune system. My tips for a better sleep are: Reduce fluid intake at least 2 hours before your bedtime Do some breath work or a guided meditation before you go to sleep Keep caffeine for the morning Try magnesium - sometimes taking magnesium helps reduce muscle stiffness and improves your sleep https://bodystory.com.au/blog/5-tips-to-change-perspective-7lmwp monthly 0.5 2022-10-11 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/b930b09b-519e-420d-903a-40e1ffa59b03/Claudia+-+Body+Design+-+Pilates-686.jpg Blog - 5 ways to Change Perspective - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/70eb0c93-e4db-43d5-ae01-7df230f86cc9/Claudia+-+Body+Design+-+Pilates-489.jpg Blog - 5 ways to Change Perspective - #1 Breathe When doing this breathwork exercise - try think of it as a nourishing breath in! This helps to increase your inhale, filling your lungs and allowing your body to soak up that oxygen it has been craving! BOX BREATH TECHNIQUE Breathe in for 4 counts – hold for 4 counts – breathe out for 4 counts Repeat this 10 times and when 4 counts is easy when exhaling increase the exhale to 6 counts. Keep your eyes closed and keep the breath only through your nose. Breath work calms you down, help you focus, reduces anxiety, relaxes your body and helps you to keep going with your daily activities with self belief and a more positive perspective. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/9ff46ac3-b06d-4af3-afd6-d0e51b5b6a96/Claudia+-+Body+Design+-+Pilates-491.jpg Blog - 5 ways to Change Perspective - #2 Stillness For alot of us meditation is too difficult to attempt on our own so listening to guided meditations are helpful or Sitting outside for a few minutes staring at the leaves on a tree Shadow watching Or escaping to watch the waves Some of these may sound WEIRD but it is a way to help your brain downshift and allowing your day to process whats been happening and let your brain rest for a moment even if it doesn’t feel like it at first. You are not alone if your mind wonders - its so common and natural and your entire to do list will keep coming up - try let those just pass by or write it down but don’t get sucked into putting it on your phone and checking messages! Its about just making a quick note and getting back to stillness as quick as possible! You can build the time - when first starting, 5 minutes might feel like an hour so slowly increase time when you are ready, just don’t give up as its a process that works better the more you make time for it. The magic will come just be consistent https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/2e9eab01-99ca-48a2-b360-1cdde8e03501/Claudia+-+Body+Design+-+Pilates-407.jpg Blog - 5 ways to Change Perspective - #3 Go Move out of the area you have been sitting in for a few hours. Sit somewhere else or go for a walk around the block. Set an alarm every hour so you can remember to get up and leave the area so you can feel fresh. Sometimes leaving a jug of water on the other side of the house or office making an excuse to go upstairs helps your mind shift gears a bit. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1181a580-4132-4973-a221-d2e630a29272/Claudia+-+Body+Design+-+Pilates-448.jpg Blog - 5 ways to Change Perspective - #4 Light a candle or… Did you know lighting a candle can help shift energy around you and shift it to being more positive? No candle? If you are home you can boil lemon, vanilla and rosemary to liven up the energy around you. No kitchen? A bell usually works to shift energy not many of us have bells - so you could just tap a glass with a spoon, walk around doing this a few times who knows you might get lunch served! (just kidding) I now this sounds a bit weird but if you are alone what do you have to lose? https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/7fb2d52c-bbf5-4370-80dd-c3533109497f/Claudia+-+Body+Design+-+Pilates-710.jpg Blog - 5 ways to Change Perspective - #5 Get fresh Get outside and walk around! Having your trainers handy if you are at work is a great idea as that helps you to feel comfortable to do this. Walking shifts energy, getting outside renews perception and looking at nature creates presence. https://bodystory.com.au/blog/5-ways-to-lose-weight monthly 0.5 2022-05-15 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/fef4e6a7-5fb3-4ad3-93c9-6b7507dbc3f1/Claudia+-+Body+Design+-+Pilates-38.jpg Blog - 5 ways to feel better in your body post-christmas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649831218441-0Q24MNA0B5V6SUQHXIMA/unsplash-image-ltxG-tdMZo0.jpg Blog - 5 ways to feel better in your body post-christmas - #1 reset & refocus Take the time to be kind to yourself, you’ve had fun and just need to get back on track! Let’s move past yesterday’s decisions and focus on today. Set your mind to being MORE ACTIVE - your body needs movement throughout the day, LESS SITTING, more standing and MORE MOVING. You have control over what you do from hereon. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649640459590-5FXVRYIIPERS16LZCO42/unsplash-image-xcWd06vcsJo.jpg Blog - 5 ways to feel better in your body post-christmas - #2 commit Connect to WHY you want to lose these kilos: How will you feel when you reach your goal? Knowing your why helps with clarity of how you’ll get there. Set a timeline of at 28 days for this plan of action. If you don’t end up sticking to it, start again. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649648513860-Z8WVF72P9FTXUZMYF4L6/unsplash-image-O3AA1XfKofM.jpg Blog - 5 ways to feel better in your body post-christmas - #3 plan of action Decide on the one thing that you know you can stick to. Write that under your why. That one thing can be something like intermittent fasting, or taking something big that you know you overindulge in and is a challenge for you. Comfort foods like chocolate, fruit, carbs and alcohol are great to change when you are wanting to feel more comfortable in your body. Get rid of whatever you will be cutting out, having it in your house as you know it is only going to end up in your mouth too soon! https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649831265815-GU9HQ8GV4PO8EJ8U87DL/unsplash-image-5rT4iuKts8Q.jpg Blog - 5 ways to feel better in your body post-christmas - #4 starting time Start now! Don’t wait til Monday, just take the plunge and do it! Don’t give yourself any other option - tough love will help get results. You know you need to, you’ve decided to NOW JUST DO IT. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649648463983-5LQ00U3EF02ZGURAK0GT/unsplash-image-94Ld_MtIUf0.jpg Blog - 5 ways to feel better in your body post-christmas - #5 meal times Did you know eating when it’s dark is the worst time? Your metabolism slows right down when the sun goes down, and your activity slows down too, so there’s less time to work off what you’ve just eaten. That’s why we try keep meals small, and eat less carbs and red meat for dinner, as well as NO FRUIT at night will help you reduce weight. Keep fruit for earlier in the day between breakfast and lunch and then vegetables and not fruit from there. Get up go for a walk Plan your meals while walking Get a Fitbit or something that will track your activity through the day. Click here for my Ultimate Ab E-Book to get you on your way to being toned! Be kind to yourself, you’ve got this! Oh and don’t starve yourself as your body will crave food and hold onto those calories so much more when you do start to eat again! https://bodystory.com.au/blog/5-ways-to-get-back-on-track-with-exercise monthly 0.5 2022-05-12 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/7b577266-e0ab-4da3-9519-94c830ff456e/Claudia+-+Body+Design+-+Pilates-288.jpg Blog - 5 ways to get back on track with exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/37c32cff-0325-499c-899c-f44e27f0345b/Claudia+-+Body+Design+-+Pilates-247.jpg Blog - 5 ways to get back on track with exercise - #1 you’re not alone We’ve all had that time where we get so far with our fitness and then something comes up, life happens and before we know it, it’s been weeks since we exercise, we feel sluggish and feel it will be so hard to get back to where we were. First step to getting back on track is knowing it’s not just you. No one is going to judge you as they’ve been there too! Speak to a friend or a trainer about this and they will help guide you without over-challenging you and be a bit more gentle taking your mindset into consideration. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/166a7158-3404-4f49-a8f6-91151c70774d/Claudia+-+Body+Design+-+Pilates-549.jpg Blog - 5 ways to get back on track with exercise - #2 great news Have you ever heard of muscle memory? You worked so hard to get to where you were, it’s not all forgotten! Your muscles and nervous system have an amazing memory and since you got strong before it won’t take as long as the first time! Your body has your back! It won’t let you down! https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649648513860-Z8WVF72P9FTXUZMYF4L6/unsplash-image-O3AA1XfKofM.jpg Blog - 5 ways to get back on track with exercise - #3 just start You know you need to, so just start! Take a walk, do a short workout, stretch. Any movement is good movement. You don’t have to sign up for a marathon! You just have to do one thing today and add to it tomorrow and keep adding something extra each day https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649638195294-DDETF2DLNJ4KISP67ZE1/unsplash-image-xMNel_otvWs.jpg Blog - 5 ways to get back on track with exercise - #4 be gentle Yes, you’ve lost track and you want to catch up and get results quick! But that doesn’t mean you need to go at the same pace you left off. If you go too hard and overexert- this is when injuries happen. Work slow, be consistent and progress little by little each time https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649648463983-5LQ00U3EF02ZGURAK0GT/unsplash-image-94Ld_MtIUf0.jpg Blog - 5 ways to get back on track with exercise - #5 plan ahead Diarise the day you are starting (which ideally should be now and if not now, start tomorrow. Put a note in your diary of what workouts you will be doing everyday. Keep this step simple and do exercises you are confident with. Or you can use duration of how long you will walk and for the next day add a flight of stairs and so on. Pop a note in your diary a month from now and track how you’re going – do you need to try again? Do you need to change your tactic or your mindset? You could even just contact me for sessions! I also have the guided sessions on my website which will cost just $10 a week if you can’t sign up for sessions at this stage. It’s time - just move – you’ve got this! https://bodystory.com.au/blog/10-easy-meditation-tips monthly 0.5 2022-05-31 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/6fa87bb7-acc6-470b-8947-0560e166511a/Claudia+-+Body+Design+-+Pilates-489.jpg Blog - 10 easy meditation tips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/4aaf85ba-ee65-4df0-878d-66944de6d54e/unsplash-image-77kp2TbcPxo.jpg Blog - 10 easy meditation tips - #1 why try it? There are so many incredible benefits associated with meditation, including: DECLUTTER your mind Reduce overwhelm Improve PRODUCTIVITY Those things you have procrastinated with will suddenly be done seamlessly Reduce STRESS Improve SLEEP The list goes on and on, but I think you get the gist of it! https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649829971518-XF2RAWJ2FRIAT96U6OF3/unsplash-image-iru3lemAGKU.jpg Blog - 10 easy meditation tips - #2 allow imperfection Steer away from trying to make meditation perfect: there won’t be a perfect meditation. You will never have perfect silence as that neighbour next door will end up mowing their lawn and your pet will disturb you as it just has no idea if you are ok just sitting there! Try sit somewhere comfortable. It’s ok to scratch that itch. Decide and do it. Start where you are, with what you have right now. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649642734516-D2YKFFE4HO5IDXUQQ0UI/unsplash-image-k4B73VNcOGY.jpg Blog - 10 easy meditation tips - #3 insight timer Insight timer is a great app to support your meditation practice. It’s free with loads of options: timing options from 3 minutes to over an hour you can choose to listen to a guided meditation or just music Start with 3 minutes and as with practice extend this time. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649830193099-5W4PWRIA7SQXGB3HLE3H/unsplash-image-FL6rma2jePU.jpg Blog - 10 easy meditation tips - #4 monkey mind We all have one! You sit, close your eyes and suddenly every thought you can ever think of comes to mind. You can’t stop thinking! That’s ok. Start to try and become the OBSERVER of your mind and how it works This will take practice When you start thinking something go back to your breath https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649830218065-6N65W2LP8AOZ2ZK6V5C1/unsplash-image-HoD2lHLYhaw.jpg Blog - 10 easy meditation tips - #5 just breathe This sounds so obvious! It helps get you back into the present moment. In your mind, say “inhale” when you breathe in and “exhale” when you breathe out. Keep doing this even if it’s the whole time you are meditating. Breathe each time you think of something (which can be the very next second!). Keep returning to the breath time and time again. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649830303580-5EAGG4N3YYJ9S8BDYME0/unsplash-image-smNzhFQRktg.jpg Blog - 10 easy meditation tips - # 6 you have options There are so many variations of meditation techniques: Guided meditations Music only Mantras Breath work Visualisation You will find one that works best for you - and it might differ from week to week. Give yourself at least ONE WEEK of the same meditation before giving up on that technique https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649643846137-ITGQZKY2IB0ZLPO8JDQS/unsplash-image-kb-ck1Y-KtY.jpg Blog - 10 easy meditation tips - #7 duration Think of your mind as a muscle. You need to train it to switch off. The right duration for you can vary, but there are some ways to develop more presence. – Try to push through the monkey mind stage when all you want to do it open your eyes – Stay for at least another 10 slow breaths – You may then decide to stay in the meditation or go out – Aim for a bit longer each time https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649643916076-J05QJR2BMDCYFCQV92IG/unsplash-image-3vM7NyHUeVs.jpg Blog - 10 easy meditation tips - #8 when It doesn’t matter. Whenever you can COMMIT to sitting and giving yourself some “me time”. Try do this EVERYDAY Find a time that works best and stick to that time daily Just like the time you eat breakfast or lunch SCHEDULE this into your day And try not meditate just after having coffee! https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649830339578-0VYNQYGWP66AHP3PRVLP/unsplash-image-O6NsOZYZMTI.jpg Blog - 10 easy meditation tips - #9 falling asleep in meditation Sleep activates a different part of your brain, and to experience the full benefits of meditation, it’s important to stay present. You need to find a position that you won’t sleep and can still be PRESENT You don’t want to “escape” the meditation: you want to be IN IT. If you keep falling asleep, try waking up earlier than normal and do your meditation after you’ve gotten dressed - that way you don’t fall asleep again! https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649644121352-PFOZ3QPW8QAZEEZUKCO5/unsplash-image-pOUA8Xay514.jpg Blog - 10 easy meditation tips - #10 have fun with it! Meditation doesn’t have to be serious. You can SMILE at yourself You can move You can scratch that itch Just try find stillness so your mind can declutter a bit more each time. It will be worth it! https://bodystory.com.au/blog/5-ways-to-feel-content-during-lockdown monthly 0.5 2022-05-15 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649830899453-XUPDPZZT6SQEIIHQDNQD/Claudia+-+Body+Design+-+Pilates-714.jpg Blog - 5 ways to feel content during lockdown - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649638372550-PNVXJSEVVH344L0R0799/unsplash-image-h43VqtlnV7U.jpg Blog - 5 ways to feel content during lockdown - #1 breathe Breath will bring you back to the present moment. BOX BREATH TECHNIQUE Breathe in for 4 counts – hold for 4 counts – breathe out for 4 counts Repeat this 10 times and when 4 counts is easy when exhaling increase the exhale to 6 counts. Keep your eyes closed and keep the breath only through your nose. Extra oxygen will be sent to your brain which will calm you down, help you focus, reduce anxiety and relax your body. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649640459590-5FXVRYIIPERS16LZCO42/unsplash-image-xcWd06vcsJo.jpg Blog - 5 ways to feel content during lockdown - #2 gratitude Begin a daily practice of gratitude to help boost your positivity and self-confidence. Write 3 things you are grateful for every day. Write 3 positive affirmations about yourself beginning with I AM These 2 steps are vital when you are isolated and don’t have your routine or family and friends around you. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649829282696-NESE4EM7QKBOI6WYD1HK/unsplash-image-DncuNoKueyU.jpg Blog - 5 ways to feel content during lockdown - #3 get moving Moving your body - whether you stretch, walk or do a quick workout - will boost endorphins, helping you feel happier and empowered to do more! Try to have some movement throughout your day for 10-15 minutes at a time. That way it’s not just an hour and then sitting the rest of the day. When you challenge and move your body, you will feel more confidence, clarity and readiness for the rest of the day. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1651035158529-YERHH4VAO1WFC8IF0OHJ/unsplash-image-WI30grRfBnE.jpg Blog - 5 ways to feel content during lockdown - #4 routine When we spend the whole day at home, we lose the need to get out, we procrastinate and feel frustrated, or we drive ourselves nuts with a list of hundreds of things to get done everyday! If you have kids, the noise and mess can be over the top! Create a routine. Keep it short and simple. Choose 5 time slots and 5 priorities you’d like to achieve in the day. If you don’t get them done just move it to next week, don’t add to the next day. Aim for routine not perfection. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649641138467-XYR6VFCWQIPUEFTRCGY6/unsplash-image-nBtmglfY0HU.jpg Blog - 5 ways to feel content during lockdown - #5 Self care Being at home and having temptation of treats and kids who need help takes our attention away from ourselves or having back to back meetings and not snacking on the right thing will reduce energy levels, reduce your quality of sleep and increase weight gain! Hydrate. Sleep well. Eat well. https://bodystory.com.au/blog/4-ways-to-find-calm-in-the-crazy monthly 0.5 2022-05-15 https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649639166672-HYKDE3740QZFET5OIE9R/unsplash-image-n7a2OJDSZns.jpg Blog - 4 ways to find calm in the crazy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/1649833252302-G9R7JUD1P7IBZD3HEHHY/unsplash-image-Kovuf0yU8NU.jpg Blog - 4 ways to find calm in the crazy - #1 stop When you are feeling like the chaos is drowning you… STOP – take a moment to be aware of how you are feeling and what effects this stress is giving your body. (shoulders tight or raised, feelings of anxiety, shallow breath, tiredness, frustration, feeling like you want to run away) Just being aware of it, will start to make a shift within. Now find a space to regroup - you could do something as simple as fill a large glass with water slowly and watch the water pour in. Or you could go wash your hands slowly - watching the bubbles appear and ensuring every inch of your skin is covered in white soapy bubbles. You have now entered a zone of being present and have stepped out of the chaos and back into your body https://images.squarespace-cdn.com/content/v1/624fcb4560905916e1b8a738/b0b8e50c-76f9-4c8d-80f5-2d0054f0b532/bayside-beaumaris-pilates-yoga-1.jpg Blog - 4 ways to find calm in the crazy - #2 BREATHE This sounds obvious right? But it’s true- we don’t breathe well when we are stressed or overwhelmed Find a spot to SIT down. CLOSE your eyes. COUNT each breath (inhale 1 exhale 1) and repeat this until you get to 20. Each time you forget what number you are on, start from 1 again until you are able to get to 20. When 20 is easy, once you reach 20 then count backwards to 0. 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