20 years in the fitness industry, and I the biggest issue I observe is...

Ask yourself these questions birds:

1. Can you squat deeply with your feet flat on the floor, without any pain in your joints?

2. Can you get off the ground without using your hands?

3. Do you trust your body to do a cartwheel, to carry, to lift, to jump, to run, to hang, to climb?

4. How many hours a day are your in a position which isn't laying down (sleeping) or seated in a chair?

The above questions will give you an idea of whether you fully trust your body's ability to show up for you the way it is intended. These restrictions and limitations come from many places - fear of injury, a history of injury or a history of 'not being able' or 'not being good enough'. But mostly, it's because you are either lying down or seated in a chair for 20 hours a day. This is not the way our bodies are designed to be.

You have to find a way to move your body more birds, move more in every movement pattern possible. Your homework for today? Watch a child or an animal move and breathe. Observe how often they move and the movement patterns they make. And then - reflect how often you move and your movement patterns.

Scary huh? So birds, simply put it; our duty is to be more like animals and children. If you do this, you will free yourself far more than you can ever realise.

As a fitness industry expert for 20 years, I have had the pleasure of observing thousands of bodies. I am grateful to facilitate that space where I observe your body, taking in the endless functionality issues and the deregulation in the body.

It's my job (and my mission) to allow you to find your body, to be fully present in your body again. To be in your body - which gives you trust, confidence + independence. But here's the thing, the biggest issue I observe is most of you are stuck in your body, you are no longer in your body. For this conversation, I’m primarily talking about the physical aspect. What physical symptoms or feelings can you notice in your body? What are these symptoms of feelings telling you? Are you paying attention to what your body is telling you?

It can be difficult to pay attention to our body signals, our mind is too busy messing about with us. But I implore you birds, pay attention to the highs and lows of what you can feel in your body, your body keeps the score, right?

My physical observations from training thousands of people, mostly women, are sadly quite bleak. The physical restrictions, tensions + instability are mind-blowing. Poor posture, imbalances, tightness and weakness, immobility, breathing and core pressure management issues. All of which lead to a domino effect in your body, causing pain and symptoms.

The list of common symptoms + pain your body you share with me. Many are in and out of physio + osteo appointments to try and alleviate the pain. Do you know I've only ever been to a physio once - this was so I could observe what a physio did. I had a very small niggling knee which I used as a reason to for the appointment. And a chiro once when I was suffering from on-going intense joint pain, but guess what? It was due to peri-menopause + hormone depletion, nothing a chiro could have helped with. The sedentary lives most of us are living are destroying our physical capabilities, limiting our ability to breath well and regulate our nervous systems. I considered ending on this note 'simply breathe and move like a child or animal'.

Because this is the crux of it. Move more, play more, move your body in all the ways. It will free your body up, it will free your mind too.

Stop sitting on chairs. And don't just stand either. Sit on a chair and move around on that chair in as many different ways you can. Work on the floor, sit on the floor. Move on the floor.

| However I know as humans we stuck in our ways, for some the concept above (move and breathe like a child, for repetition sake) will be practical, playful and insightful.

For others, the logical more structured types, read on. Here are my top three to free yourself up:

1. BREATHE

Understand how to breathe into your diaphragm, how to fully expand into your whole torso, how to fully connect with your deep core (TVA + pelvic floor). Understand how this unit also works together in sweet synchronicity. This will ensure you are managing pressure, correcting physical symptoms such as prolapse + diastasis recti. Read here for a little more direction on how to access your breath. Correctly breathing with support stress management, reduce pain and improve movement functionality in the body.

2. MOBILISE

Ensure your joint function is on point and working to their full range of motion. Shoulders, spine, hips, knees, wrists + ankles. If your joints are stuck, the rest of you is stuck. The body and mind work as one birds. To elaborate, stop thinking about ‘stretching’, and start thinking about ‘how can I sit, be move my body like a child’.

3. STABILISE

Can you balance easily? Do you feel confident in carrying a heavy load or making a dash for the bus? Would you trust your body to climb a tree or jump over a fence? Stabilising your joints into place by training your stability muscles will give you this trust. The goal, to balance and land like the agile cat. This will take mobility, correct breath management and stability work.

The work:

For birds in our local community: Here in our classes, we seamlessly integrate all three into every class, however if you feel your body needs to tap into a particular area, below are some suggested classes to support you:

• Rehab - learn how to breathe correctly, to connect with your deep core and pelvic floor

• Loosen Up - mobility, find the strength and space in your joints

• Play, Calisthenics, Core + Pilates - will work on your stability through controlled, playful and functional movements
  

Want to inspire your Insta algorithm, follow these accounts: Vanja Moves, The Movement Journey, Adam Richardson.

Faraway birds, get Strong in 30 Days with us. An online video programme which will implement all of this and more.

Pay attention to your body birds, it knows better than your mind does. As always, reach out if you want to chat with me about anything - info@fitbirdsfitness.com

Shani x