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I have definitely strengthened my pelvic floor!
Claire Wilson-Binks
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Published: 31/05/2020

Virtual Live Well-Being Workshop

It is so important to proactively manage our own wellbeing, even more so during this current health crisis. Developing a positive mindset can help us avoid getting overwhelmed by issues & bounce back from adversity. However, sometimes it is easier said than done!

We are very lucky to have an invite from Coach Lisa, for her Virtual Live Wellbeing Workshop.  In Lisas words;

I am a great believer in finding strategies that work for you and are easily incorporated into daily life but how do you find them, where do you start?  This workshop will introduce you to a number of different tools & models that will help you feel more in control and able to accept the challenges that life can bring instead of allowing life to happen to you. 



By the end of this 50-minute workshop you will:

  • Learn strategies to help develop a positive mindset
  • Learn how to challenge over thinking and negative thinking


When & where?

This is an interactive Virtual Live Workshop that will be delivered via Zoom on Thursday 4th June at 7.00pm.

Topic: Lisa Wales' Wellbeing Workshop

Time: Jun 4, 2020 07:00 PM London

Join Zoom Meeting


Meeting ID: 836 4861 8660

Password: 805752

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Meeting ID: 836 4861 8660

Password: 805752

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Who is Lisa Wales?

Lisa Wales is a dedicated development professional with over 25 years’ experience in working with individuals and organisations to make improvements and manage change. Her vision is that no one should have a bad day at work and that everybody can lead a life that is fulfilling. Her mission is to transform the effectiveness of workplaces and the quality of people’s lives. Lisa supports leaders & teams in business & education and is passionate about the importance of managing wellbeing to be effective in all aspects of our lives.  

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Remember what it was like to play when you were little? All that wriggling about & NEVER getting stiff or sore??

Then we start to sit more as we work more, and we run ourselves into near burn-out, maybe forgetting the reason behind alll the work in the first place...

I'm here to let you know it's time to top-up your energy bank account. That play is important & you can feel really good in your muscles in the process.

After all, self-care is it's time to roll out your fitball for this weeks installment of strength training your core (whilst playing with a fitball!)  If you didn't catch the stretches last week, you may want to look at these here before doing the moves below.

Sounds like fun? Roll out your fitball & let's try out at home what we are doing in the Monday night & Friday morning Pilates classes this term:


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Have you been hunched over the desk, driving, or daycare for kiddies??

It's time to dust off your fitball.  I know you've got one looking sad & deflated in the back of your wardrobe...they are the most versatile piece of kit...& it's time to get some fresh moves to feel eased out & energized.

Today we are looking at stretching/releasing out the stuck connective tissue that gets us feeling all stiff when we hold our shoulders hunched all day...breathing into these muscles really calms the system.

Then next week we'll be looking at 'connection' to build strength once we have a good foundation.

1st up, let's ease into a good posture:

The (upper) Back Stretch

Even just looking at this picture makes me feel better, but we have got to take blow your ball up, have a seat & slowly walk your feet down until all of your spine is in contact with the ball.

Open your chest, palms up to the ceiling and breathe deep into your belly, waist & back muscles.

Have a little rock about, do what feels good in your body, and when you are finished slowly walk your bottom down to the floor to come off.

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Are you struggling to heal your tummy-gap (diastasis) after having your baby (no matter how many Years ago)?

Or maybe you are not sure if you have a tummy gap, but you have back pain or feel your strength isn't what it was?

A tummy-gap, or diastasis, is the thinning of the connective tissue, mid-line of the abdominals.  This happens in most cases:

  • for women during pregnancy as baby grows, 
  • men & women that have had too much pressure in their core from lifting heavy beyond their strength
  • men & women that have very tight muscles that pulls their midline/core out of alignment
  • men & women that have visceral fat creating pressure on their midline.

The connective tissue that joins the mid line of our tummy together creates a 'corset like' affect, which supports our back & helps as part of the team for optimal pelvic function.

It's optimal to get your tummy assessed, but alongside that, these strategies are also things you can do straight away...which are KEY for healing:

1) Exercise incorporating your pelvic floor, as these muscles work like a team.  Make sure the intensity matches what you can do with really good form, and get checked that you are breathing well.  For results, progess your exercise steadily, rather than jumping from 'rehab' mode to full on weight training.

2) Your connective tissue is made in part of water. Get drinking for optimal healing 💧💧💧  Without taking water on board, the healing process will be impaired.

3) Your connective tissue is made of protein substances and collagen. You can get these sources from REAL food and they directly help your healing. Key vitamins like Vitamin C also speed healing.  It's important you get good quality sources into your daily diet.

Food Fuels Healing 101 + Recipe⠀⠀⠀⠀⠀⠀⠀⠀
Here are some key foods you can point your fork towards for faster healing, boosting your immune system & knitting the scar and/or the tummy-gap connective tissues together again:⠀⠀⠀⠀⠀⠀⠀⠀⠀
I go into depth in my 1:1s, and the EveryWoman course, so it's hard to pick just 1 nutrient here, but I'd have to say Vitamin C is truly important in healing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
It helps mop up debris, boosts immunity & helps produce collagen (which makes your connective tissue)🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀
Go for:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉dark leafy veg⠀⠀⠀⠀⠀⠀⠀⠀
👉broccoli ⠀⠀⠀⠀⠀⠀⠀⠀
👉sweet potatoes⠀⠀⠀⠀⠀⠀⠀⠀
Have you got a favourite here? ⠀⠀

Your connective tissue is made of a protein substance called collagen, as well as elastin & water.  As mentioned above, vitamin C is important to make collagen, AND you can also directly consume collagen to support healing, bones & skin regeneration.  The best way to eat it is via making a bone broth, or you can buy it powdered (I like 'Great Lakes' brand for their pasture-raised source)

Try this slow-cooker recipe out & let me know what you think!

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Do you feel that having good posture seems like a tricky thing to have?


In it's essence, we want our muscles to do the right thing, at the right time for us.  Given half the chance...they will work really well for us.

By releasing off tight areas, the rest of the team of muscles have the ability to then function optimally!

Try these two moves, multiple times a day, where-ever you are, for as little as 60 seconds a time, and see how fab you feel!

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