For quite sometime, I have been looking for program that includes movement, breath work and to some extend, life coaching to boost ones overall potential. Last year I signed up for FlowCoach Course. In this blog, I am sharing some excerpts form the FlowCoach y Nirvana site.

What is Flow State? Athletes call it “runner’s high” or “being in the zone” and others call it a “heightened state of consciousness”. Flow is a state in which the person performing an activity is fully immersed, experiencing the feeling of energized focus, complete involvement and deep enjoyment.

The FlowCode has been developed by the world class experts on psychology, kinesiology & flow state as well as many other areas of expertise to create a vast treasury of simplified principles, rules & interventions that are proven to facilitate the state of flow in different circumstantial setups.

FlowCode effectively produces the experience of flow states through a unique blend of interventions with mind blowing array of health & mental benefits, increasing your focus & deep presence & giving you tools to perform better mentally & physically at all levels.


As a Flow Coach, my mission is to bring flow culture into existence as flow principles are shared to general public within various levels and channels possible through implementations into education curriculum & other public & private systems and services in order to facilitate the culture of flow. It serves as a paradigm for personal and societal operation.

If you are keen to apply flowcoach technique on yourself do use the code to enjoy 10% off.

Reference: The FlowCode

The “not so perfect nutrition” for new mamas

Some short cuts to health for postnatal ladies from Girls Gone Strong Team.
Following these five tips from Jessie Mundell will make a tremendous difference in the life of a new mom.

“There are a couple main nutrition challenges that new moms commonly face:

First, it can be incredibly difficult at times to simply remember to eat, or to eat enough, when you’re caring for a tiny human that demands the majority of your attention.Moreover, any eating you do typically has to happen quickly and easily, so consuming high quality, nutrient dense food can go by the wayside quickly.

If you’re a new mom, I’d encourage you not to strive for perfect nutrition.

Eat in a way that makes you feel good in your body and satisfied after eating. Choose food that tastes delicious, is mostly nutrient dense, and that is easy to prepare.” – Jessie Mundell

#fitmamas #girlsgonestrong #postnatal #icoachwomen


An ideal training ground


Diastasis Recovery Month – Release

July is International Diastasis Recti Awareness month. This intiative is brought to you by The Center Method for Diastasis Recti Recovery™, founded by Carolyne Anthony. In this FB post, Carolyne shows us a release technique of the pelvic floor.


Diastasis recti awareness

July is DR awareness month. Here I am sharing the link to Jenny Burrell FB video.

Hope this video gives you some understanding.

cellulite Uncategorized

Oh my glorious dimpled skin!!!

Dimples look great when you have them on your face. The other day as I was on my downward dog position, I saw my not so cute dimpled cellulite skin on my thighs and hips. They disappeared when I came out of the pose. Thank goodness!

person draws heart on her leg
Love my thighs!

As much as I pass on body positive, love your body messages, I wanted to find out if certain diet and exercise plays any role in reducing its appearance. I am told lighting and and posing at a certain angle reduces the appearance magically.

Firstly, cellulite are harmless. And mostly appears on women. Thin, fat, mascular, young, old…sigh! Even the fittest person has them! Personally, I did not see them as a “flaw” until the cosmetic industries started advertising on miracle creams and lotions. Suddenly, we learned what “orange peel” really mean! And oh those stretch marks and spider veins ! Now don’t get me started! Is or are there ways to reduce them? My answer, not totally.

food healthy orange white

Female hormones play a big role. Estrogen, water retention, insulin, carbs rich food etc… makes each fat cell look larger and lumpier especially around our thighs and buttocks. When we balance our diet with a healthy mix of carbohydrates, proteins and fats, we can reduce insulin concentrations. Reduce sugar, salt, alcohol and simple carbs

When it comes to exercise, train full-body strength training sessions, which incorporate upper and lower body movements in one workout. PHA or Peripheral Heart Action Training, you will alternate from lower body to upper body with very short rest periods between exercises. The goal is to maximize blood flow between the upper and lower body while the shortened rest periods keep your heart rate up for cardiovascular and fat-burning benefits training. Here, when you recruit more muscle fibres, you create greater metabolic effects. And there has been research done that training with #whole_body_vibration does help reduce the appearance of cellulite.

Some video ideas on PHA training:

As always ladies, we are much “bigger” than these cellulites. Much bigger than what the media tells us (that we are not perfect). Eat well and don’t stop moving!

This article is adapted from Girls Gone Strong blog

Link to Whole Body Vibration research can be found here.


June Holidays Heartland Fitness!


women performing yoga on green grass near trees


Whole Body Vibration Workout

The fitness industry has been mostly dominated by men. From yoga, to pilates to research on diet until recently, not much research has been studied on female subjects. And because the focus has been more towards instagramable physique, there is a gap in a huge market that needs our attention. A fitness and wellness education catered for women, by women backed by Science.

I have been lucky to have the time and support to study and research on hormonal changes that effects both physically and mentally. I only wish such information was available to me much earlier. I say earlier because I did not understand what my mother was going through when she hit her menopause; how one of my siblings had to have a uterus removed and how another of my sibling who had been trying to get pregnant hit menopause and affecting her both emotionally and mentally. As we move away from a communal family setting to a nuclear family setting, people now lack the support we get from a community.

Not all is lost. Social Media has given opportunities to connect women globally creating a virtual community. In terms of women wellness, I have studied under The Centre for Women’s Fitness, Studio Pilates, Girls Gone Strong and Burrell Education both online and on-site. They are my go-to community when I have questions related to research findings. This let me to learn more about WHOLE BODY VIBRATION or WBV for short. If you google on wbv for women, you will see a whole list of links on research done. Honestly, I was a skeptic on wbv but was convinced on the benefits it had on post natal and 3rd age women. You can read more from this link:

Most people think that WBV workout entails one to be in a static position. There are lots more one could. Adding functional tools, integrated functional moves can be performed. I recently did a promo video of me utilising Power Plate wbv. You can watch it here.

My choice of continual education courses I study in the field of fitness is the journey that follows my unique feminine needs. I say unique because my experinces are not the same with a another. All the aches, pains and hormonal changes that are visiting me, I am truly humbled by them!

My coaching program provides body-positive, evidence-based information women’s health, re and post-hab, professional referals and much more. I offer solutions to help women reach their goals in a realistic, sustainable, and compassionate way. WBV is my latest offering catered to post-natal and women in their 3rd age.


Carolyne Anthony’s Teaching Tip of The Week

The physical body is the one we can all see and the body that we all agonize over. Appearance can sometimes be the driving force behind the need to exercise. Mobility, strength and health in general may sometimes play second fiddle.

As instructors we can help clients calm down and respect and honor the body they inhabit right now.You may be able to hand them the tools that could help them change their perspective towards exercise

The physical body,as with all the subtle bodies- is made up of energy. The energy at this level is the densest and has the slowest vibration. This is what we can see. It is the vehicle that contains all the other subtle bodies- the emotional, mental and spiritual bodies.The connection between all of these bodies is the etheric body, which projects slightly away from the physical body. I look at the etheric body as being the fascia- the connective tissue that holds it all together.

What we need to understand is how to facilitate a balancing of these subtle bodies to create that stillness and calm within.You know how you feel at the end of a good workout. You feel energized yet peaceful,bright yet relaxed,strong and flexible. How do you achieve this? A big part of it comes from breath work.

Joseph Pilates said it was the most important principle. Much can be accomplished with breath be it deep breathing,rhythmic breathing or percussive breathing. All breath work helps, the secret is to be aware of your breath.

The fast shallow breath,in and out of the mouth is a stress breath and will keep you at the level of fight or flight. The slower, deeper breath is the rest and digest breath that will clear your mind, focus you and calm you enough to be able to see the bigger picture of your life. It can create the stillness within while you exercise with concentration, quality, precision and total body integration. It will create the space for your physical body to move and your etheric body to lengthen and recoil to create that movement.

-Carolyne Anthony

The Centre for Women’s Fitness



Exercising especially weight training helped me alot. Feeling nauseas, diarrhoea especially during my teen years. Right now, I tend to add more recovery instead of pushing through gym training.