Affirmation to transform your relationship with your child & you!

It’s wonderful to pick a positive affirmation card message every single day of your life for you. If you have a child or children it’s also really good to teach your child or children how to use positive affirmation cards, even better if they’ve used them at school and they bring them home and show you how to use them!

then you can both enjoy them on your own or together. it creates a self empowering toolbox.

Here’s today’s positive affirmation card message of the day which is:

I love To learn, what did I learn today?  

Do you have children? If so, a brilliant questions to ask after school is, what did you learn today?

You can be even more specific by knowing their timetable and asking them a specific question about a particular subject or favourite lesson with the question:

what did you learn in… today? 

All ages of children respond really well to this question, from primary school children  to secondary school and even sixth form age, how brilliant is that. 

Let me know how you get on. I find it absolutely brilliant after school with my teenage son who is 16 years old. 

The  happy kids cards are to bring more happiness, confidence & calm to children’s lives & you

They are a deck of 52 positive affirmation cards which come in a printed cotton bag with 10 fun ways of when & how to use the cards, pick a card a day for happiness, rest and play. A chance to talk about how you feel, talk about the cards message.

‘Max loves the Happy Kids Cards!  He has just started school and says he does not remember or want to tell me what he has been doing, but when we choose the cards at bedtime, he opens up about his day as they get him thinking about what he has been up to and how it made him feel – genius!’

Louise Hardy, Family Lawyer

Love Bev

Stressed and 2 tips to feel better again with meditation and mindfulness Pilates

Stressed and two tips to feel better again with meditation and mindfulness Pilates, basically the more stressed you are the longer a session you need to do, it can be anywhere between one minute and an hour mindfulness Pilates and meditation to sort you out! 

This is a top tip and I really hope it helps you today. The thing is when we get stressed or triggered by yourself, something or someone, obviously we need to find solutions and get to the root cause of the problem, however you can use tools such as mindfulness, meditation and mindfulness Pilates to really help put you in a good headspace to cope, feel calm and in control again to have a good day. 

Hope these tips help 

When you get stressed do one or all of these meditations to re charge 

join in the 1 minute meditation , breathe & relax here

To mega switch off & de-stress enjoy the counting 4 minute meditation

Enjoy today’s 5 minute lavender meditation

If you want properly taught classes, 121 programmes just get in touch or message me

Love Bev 

Helping back pain sufferers to alleviate their discomfort and enjoy their favourite exercise, sport & lifestyle by doing the one-to-one reduce back pain mindfulness Pilates programme.

• Enjoy & benefit Classes on zoom mindfulness Pilates membership

• 4 week 121 programme on zoom 

• 8 week in depth VIP 121 programme on zoom 

Or contact me to book a 20 minute discovery call 

Vicious cycle of back pain

The vicious cycle of back pain. Right from childhood from being a national junior squash player travelling to tournaments all over the country and cross country runner, I ended up with quite a lot of back problems on and off, it was a vicious cycle that I would go from being okay for awhile and then overuse in sport and doing training that was too heavy for my young body at the time, ending up seeing a physio, osteopath and chiropractor, being okay for a while again and then it would repeat again and gradually over the years the symptoms worsened and the bad episodes got more severe, eventually having MRI scans, spinal injections , Prolapsed discs diagnosis and spinal stenosis diagnosis.

I discovered Pilates in Australia when I was travelling around the world, and after a really severe life-threatening road traffic accident it really helped me in my recovery both mentally and physically.

Pilates help me break the cycle, finally I had something to empower myself with and to help myself with on a daily basis both with a daily six minute practice, weekly one hour practice and incorporating it into my lifestyle all day long. It helps when you think about how you sit, stand, walk, move and get out of bed in the morning, and also incorporating stretches into your day.

sometimes it completely breaks the cycle and sometimes you continue to need regular support from a practitioner such as a physio, osteopath and chiropractor, but in my teaching experience it always reduces symptoms, increases back strength, increases core stability, strength and doing the right stretches for your back and body can make the world of difference.

Adding in the relaxation of meditation and mindset of positive affirmations is the icing on the cake which actually is vital in changing your mindset from a pain, worrying, stressed mindset about your pain, back and body to a mindset knowing that you are strengthening your back and body and mind.

The goal is to get in the injury Freezone, where are you at least maintain much better quality of life and perhaps even enjoy your favourite sport, hobby or exercise again, whether that is walking, gardening cycling, swimming and lifestyle.

watch the vicious cycle of back pain & 1 way to help break it or improve (1 minute)

It’s never too late to make change

Love Bev

Helping back pain sufferers to alleviate their discomfort and enjoy their favourite exercise, sport & lifestyle by doing the one-to-one reduce back pain mindfulness Pilates programme.

Don’t sit too long. Move & stretch. Set an alarm every 15 minutes at work!

Keep moving. Don’t sit too long! The back, neck & muscles complain & don’t like it, also our mind & eyes need a little break too. When you’re doing desk work, try setting an alarm every 15 minutes, get up, move around, walk, maybe breathe some fresh air, have a stretch. Then get back to work.

It’s like saying happy birthday to your body & mind.

You may find your concentration will improve working in shorter bursts with little movement stretch breaks

Let me know if you join in? Or if it helps!? I’ve just set my alarm so I don’t sit here working on my phone too long!!

6 tips to a happier back & muscles:

1 Circle your shoulders a few times

2 do some neck stretches

3 breathe & relax

4 have a lie down for a minute, breathe & relax

5 walk

6 make a cuppa

did you join in? Take more breaks? Back & muscles feel better? Even a 30 second or 1 minute break is great!!

Love Bev

Helping back pain sufferers to alleviate their discomfort and enjoy their favourite exercise, sport & lifestyle by doing the one-to-one reduce back pain mindfulness Pilates programme.

6 tips to help after coughing & chest infections

I feel inspired to write this blog for you in case perhaps you, a friend or family are going through a stage of suffering from a cough or severe chest infection this may help you in some way. No it’s not a substitute for seeing the doctor or going to the hospital or anything like that, or taking your medicine, but some of the tips may help you during this challenging or difficult and stressful time.

I recently had a really severe chest infection and I was feeling so ill that I went to the hospital to see the emergency doctor and thought I’d probably be admitted to hospital that night, anyway I wasn’t and two courses of antibiotics later and what felt like a full-time job coughing at the sink, I won’t go into any more details! I’m finally starting to improve ( just).

the doctor gave me an inhaler as the breathing was so bad, wheezing, crackling & coughing so much. At that point my posture was slumped and I certainly didn’t look like a Pilates teacher. She recommended I did some breathing exercises.

The doctor did a great demo, good sitting posture in a chair, a full breath in through the nose and out through the mouth. The thing is when you least feel like it, and you’re worried about your breathing, and having difficulty breathing, the last thing you think about doing is consciously working on your breathing with a breathing exercise. The particular exercise she gave me is what I teach all the time in Pilates, very similar to the 100 breathing in Pilates, where you breathe in through your nose for a count of five and you exhale through your mouth for a count of five. The difference is that you don’t actually do the exercise lying down exercise way, you literally sit with good posture during the breathing.

here’s a few things that helped me during this very tough time, may they help you, a friend or family too

tips:

1 say a kind affirmation to yourself

‘it’s going to be ok’ and every time you look in the mirror say to yourself it’s going to be ok. Fake a smile!!

2 ask for help.

3 sit with good posture & practice this breathing exercise , either on side of the bed or in a chair, breathe in through your nose for a count of five and you exhale through your mouth for a count of five. Do 5 repetitions (or in for one!!)

(do this regularly throughout the day)

4 calm breathing:

when your breathing has gone really bad. Lie down with yourself propped up with several pillows behind your head , close your eyes & relax. Just allow your breathing to settle down, it may take a while to settle down, but with rest & calm it will improve. Count to 10, allow your breathing to calm naturally on each breath. Let it settle in its own time.

5 1 minute meditation , enjoy this in a restful way in bed or in your favourite chair (good when you’ve been resting)

6 keep moving & stretch

circle your shoulders 5 times one way & five times the other way. Sitting or standing with good posture, whichever is comfortable for you.

you can join in here

A bonus tip 7 for you from homeopath Danielle is sharing a friends grandmothers special recipe called onion cough syrup.

7: Onion Cough Syrup

 Ingredients

• 2 onions

• juice of 1 lemon (optional)

• 10 Tbsp honey

Directions

Prepare a clean medium jar.

Peel and roughly chop onions.

Mix lemon juice with honey and pour it over the onions. Close the jar and leave for a day in a warm place.

Pass it through a sieve.

Usage Drink one tablespoon 2-4 times a day. Or add a tablespoon to your tea.

Keep in a fridge.

to find out more from Danielle Abramov BSc (Hons) MARH About Homeopathy and Intolerance Testing

www.theheathhomeopath.co.uk

thank you for this wonderful bonus tip

Love Bev 

Beverley Densham

Helping back pain sufferers to alleviate their discomfort and enjoy their favourite exercise, sport & lifestyle by doing the one-to-one reduce back pain mindfulness Pilates programme.