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life’s lemons and self acceptance

You’re working away on adding that important stretch to your life, everything is going well. You’re moving towards your goal or new role or better fitness and then……BAM! You’re thrown a lemon that knocks you off track; maybe a request from a friend or boss, or an injury, or a big bill.

What do you do? How do you handle it? Hair pulling? Nail biting? Or perhaps you pull up your socks, push through and add that extra thing or bunch of tasks onto your chocker to-do list? Even when you know it’s going to exhaust you.

I love a motivated person as much as you and I’m always thrilled to hear how you’re heading forward to the great things you want. I’m equally saddened by seeing people drive themselves into the ground, making them sick and all out of energy to actually enjoy their successes.

So this week, a simple message: take it easy on yourself and add a bit of acceptance in your life.

I’m not saying give up or that you should just accept your “reality” as it is. Nope – you know me better than that: I’m all for adding change and stretch to create the life you want and I absolutely want you to enjoy it once you get there!

That means sometimes being a little patient with what’s been thrown at you in the moment and accepting you can’t be all things in all situations. You’re human, not super human and have just 24 hours in the day, a bunch of responsibilities on your shoulders and people you care for. Deal with whatever has come up, make sure you’ve fully sorted it and come back to your plans as soon as you’re able.

If life is throwing you a few lemons, choose to make something of them. Lemonade is always refreshing and best enjoyed after you complete a challenging task or action.

What lemons have you caught and how are you accepting yourself this week? I’d love to hear how you’re achieving a balance and keeping your focus on the real goals you have.

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bingo – toned arms for the summer

No, not what my nan loves on holiday! But the unflattering name we give those wobbly bits under our upper arms. With summer finally here, I wanted to share a couple of quick fixes for beautiful, toned arms and shoulders. I’m going to focus on 3 muscles: bicep, tricep and deltoids. Make sure you have plenty of space around you and if possible, do these in front of a mirror to check you’ve got your arms in the right places. Let’s get started!

[rev_slider dw_combo]


The dumb waiter combo – Follow the mini-images above to crack this one. Imagine you’re holding a tray in front of you: elbows drawn down by your waist and bent at 90 degrees and your forearms supporting the “tray”. Now rotate your hands out to your sides to “drop” the tray and continue to move your arms up in an arc so you look like a giant T shape (e.g. arms stretched out at shoulder height either side, 90 degrees under your armpits). Flex your elbows to 90 degrees to become a giant fork (your arms are two prongs and your head a pea on the middle prong!) and draw the forearms together in front of you, as if you wanted to squeeze a beach ball in front of your face. Phew – halfway! Bring the arms back to the fork position, straighten your arms to the T shape and then draw your elbows down to your waist and finally, back to the tray position. You’re back at the start! Now repeat the whole cycle again (6 times min.) and add more reps or small weights, as you get stronger (try small water bottles or cans of beans).

The arm circle/pulse combo – I described the first part of this in an earlier b-mail, so assuming you’ve been practicing regularly; I’m going to add the next level of challenge. Stand in the T shape position and get ready to increase the burn! Making sure you’ve plenty of space between your ears and your shoulders, draw small controlled circles, moving from the shoulder joint – small being the key word here. Six in one direction, six in the other. Palm facing forward, pulse the whole arm forward a small amount – yes, it’s that word again, small – six times, turn palms backwards, six pulses backwards. Palms down, six downwards pulses. Last, you guessed it – palms up, six upwards. Got it? Repeat the full set of circles and pulses at least twice. Again, build more sets and add weights.

Why not add these to your morning and evening routines, to achieve beautiful toned arms that you’ll want to show off? While you wait for the shower to heat up or the kettle to boil or during the commercial break of your evening viewing….I’m confident you can find a few minutes each day to invest in sculpting your arms!

Give it a go and if you like the results you see or you want help getting it right, why not come along and try one of my classes to get the same success for your whole body!

How do you fit exercise into your hectic day? Let me know how you combine it into your day to inspire others’ practice.

  • Ritu | the lifester

    Love the animated Gif. nice one! xxoo Ritu

    • Sarae

      Just a hint of the bionic woman in it 🙂 More to follow on Pilates at the end of the summer!

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improve your PB with Pilates!

Andy Murray Facebook timeline post image

Murray’s Facebook photo celebrating his Wimbledon win!

How amazing has the last 12 months been for GB sports? We had Wiggo and now Froome in the Tour de France, some cracking Olympic feats and not to mention my world record breaking Big Blue Kick (ok me and 800+ others doing a synchronised Taekwondo routine in aid of Barnardos). Did you know Andy Murray includes it in his training programme? Should you?

Cyclists can forget saddle sores and increase their stamina and power, by building a stronger powerhouse of core muscles. They stop you wobbling left to right over your saddle and help you channel all that wasted effort onto the road.

Golfers can smoooooooth out their swing with a solid, yet rotationally flexible core as well as hit with greater accuracy through improved shoulder stability.

And what about runners? Tight hamstrings, IT bands and quads? Yep, Pilates builds your core for power transmission to the road and gives you easy to remember warm up and cool down stretches to protect your muscles and ease away any tightness.

And not forgetting accelerating your serve and strengthening your backhand return. It works for Andy – it can work for you too!

So for the mega fit – does your fitness activity include training on body control and awareness? If not, add Pilates – in 6 or so sessions, you can learn how to tune into your core and achieve more from your favourite sports, gym or fitness routine.

And for those of you who enjoy perhaps a few too many hours of watching sports on TV, Pilates is a gentle way to begin your new fitness programme. You’ll build flexibility and strength, as well as growing your body awareness, co-ordination and your confidence.

Ready to raise your bar? Book now for an assessment or arrange a technique Where are you looking for better results? Hit them into court below in the comments and I’ll do my best to cheer you on!class and shave a few seconds off your record, whilst increasing your lifespan!

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