Educational

Build stronger hamstrings for pelvis stability and better posture

Train those hammies!

 

Why?

 

Your hamstrings (the ones that connect your butt to your knees) are an essential muscle group for stabilizing your pelvis and helping you move forward efficiently and effortlessly.

So many ankles, knees, and lower back issues could associate with a lack of mobility and stability in your pelvis.

 

So many don’t move or walk as effortlessly as they can because they don’t recruit their hamstrings enough.

 

In this video below, I share 3 of my favourite hamstring strengthening drills that support you in not only building muscles but also supporting your overall posture.

Start doing each exercise for five reps while you soft inhale and long exhale at least two times/week and slowly add more reps. 

 

And if you need extra support, feel free to reach out to me directly with any questions, or check out my online studio. 

 

Be mov〰ful,

 

Hedi

Transform your posture by learning the fundamentals + my personal posture transformation journey

It was a summer morning.

 

Opened my eyes

 

I gently moved my neck side to side.

 

Something I have gotten used to since my car accident to check the intensity of my neck tension.

 

To my surprise, there was no pain but ease of movement.

 

 

I felt energized and ready to get out of bed.

 

Felt so hopeful, thinking to myself, I finally found something that works.

 

Unlike other treatments, it’s not a quick fix, only to go away in a few days.

 

It is here to stay!

 

 

Watch the journey of my posture transformation + try my fav posture exercises:

My whole recovery experience lit a burning fire inside me, a fire of sacred responsibility 🔥 to share my knowledge.

 

I continue learning and remaining committed to becoming the most resourceful version of myself so that I can help you best understand your body’s language, move better & build an unshakable strength.

 

And I mean it with all of me.

 

I also want you to believe in your body’s magical power to heal and thrive.

 

and if this belief is far out of reach for you today, borrow mine, and let it plant a tiny seed of faith inside you 🤍

 

Feel free to reach out to me directly with any questions, or check out my online studio. 

 

Be mov〰ful,

 

Hedi

Grounding through increasing feet sensory awareness

 

You perhaps heard about the concept of grounding/earthing, i.e. activities that electrically reconnect you to mama earth.

Today though, I want to talk to you about the concept of grounding through the lens of your feet’s abilities to grip the earth.

Over the years, one of the most common things I’ve seen among my clients has been the lack of sensory awareness of their feet. And it always amazes me how often people fake feet motion by moving their ankles instead.

   

Feeling solid beneath your feet is one of the most important things you can relearn, which leads to:

〰 fewer knee issues

〰 stronger legs

〰 better balance

〰 improved overall posture

The way your feet grip the ground sends a sense of assurance or lack of it to your nervous system. That’s why having a solid footing can not only improve your overall movement pattern but also could help you feel calmer and more in control.

Try these exercises to help you achieve that ↓

Exercise 1:

Exercise 2:

 

Exercise 3:

The other important factor in increasing your feet awareness is to walk bare feet as often as you can on soft surfaces like grass.

However, when you walk on concrete, wearing minimal shoes may not be ideal since your feet aren’t supposed to walk on concrete for an extended period.

 

So when you walk outside, finding the right kinds of shoes can be critical for you; if you are in the market for a new pair of shoes, I highly recommend checking out this shoe list by Postural Restoration Institute.

 

And for more feet exercises, check out this carousel on my instagram.

 

Wanna explore working with me closely, click here. Feel free to reach out to me directly with any questions.

 

Be mov〰ful,

 

Hedi

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The magic of pelvis work

 

I’ve been doing this work for a while, and still, it amazes me how everything is a lot more interconnected than our human mind can comprehend.

Today, I want to share a few miracles that I’ve seen in my body and clients’ after focusing on improving pelvis posture, which is the basis of my teaching for the T+LT class.

 

[ I ] The mysterious connection between your jaw and pelvis could be the answer to the unresolved tensions on one side of your body, neck or jaw. 

 

Biomechanically speaking, a Deep Frontal Line connects the pelvis muscles to the jaw and neck muscles. And no wonder how the movement of one could affect the other significantly. 

After my accident & post-concussion, I began noticing my teeth shortening on the right, my jaw was shifting towards the right more and more, and my neck was tense all the time. 

 

When I began to improve my posture, especially my pelvis posture, to my surprise, my jaw started to look & feel different too.

The more balanced I felt in my pelvis, the less tension I felt in my neck and the more energy I had. I began feeling a lot calmer, and my anxiety was close to none. 

 

[ II ] Your pelvis posture could be the missing puzzle to all your lower back issues

 

Your pelvis and lower back are entirely connected.

This connection between your pelvis and spine helps you stabilize this area and assure the whole body moves effectively and efficiently.

Your pelvis is supposed to move in six different directions. When you get stuck in one of these directions and unable to transition to others throughout the day easily, your lower spine comes to help you and carry the extra load.

Stretching and foam rolling could give you some release, but the majority of my clients with SI joint pain, lower back pain, and symptoms of this matter managed to be pain-free by re-introducing efficient pelvis movement.

Pelvis posture work is your best friend if you’ve got lower back stuff going on.

 

[ III ] Better pelvis posture could lead to effortless booty activation

 

Over the years, I’ve seen how booty building became insanely popular in the fitness industry and how that brought more and more dialogues around ways to activate your glutes muscles better. Since then, resistance bands and monster walks have become insanely popular, and today I hope we can bring pelvis posture topics into mainstream media. 

Let me tell you, when you improve your pelvis posture, your butt gets activated without you thinking about it, whether you go for a walk, a run, or a hardcore squatting session. 

Not only that, any imbalances you may feel from left to right gradually dissolve and give room to an unshakable sense of balance beneath your feet. 

 

 

 

[IV] Improving your pelvis posture could be a stepping stone in opening your avenues of expression

 

In the world of the nervous system and generational healing, your jaw and pelvis are known to be the avenues of expression, verbally and physically. 

Think about what is happening to your jaw when you keep yourself from expressing fully? 

Repressed emotions, creativity, anger, fear etc. that could potentially cause tensing up in the jaw, clenching and grinding your teeth

Now think about how your body responds to stress, trauma, & pressure. 

Sexual suppression, unexpressed feelings, unattended grieves etc., could result in constant pressure in the abdomen, tensed-up pelvic floor muscles and clenched butt.

Improving your pelvis posture could be a stepping stone in opening these avenues of expression. Over and over, I’ve witnessed clients taking up more and more space in their bodies/lives through this work which allowed them to come closer to their full expression of self.

 

 

Do you need support to stabilize your pelvis, improve overall posture and build unshakable strength? Check out my online studio.

Feel free to reach out to me directly with any questions.

Be mov〰ful,

 

Hedi

Improve your balance tremendously

I stopped thriving for balance and replaced that with harmony in life,

and the way I teach movement today

I learned {balance} in our bodies wouldn’t happen if there is no harmony.

Harmony between left and right

Carrying weight on one side as we shift gears to another

Trust both sides enough to move forward confidently

More importantly, the central programming is aware enough to know how to establish this harmony so you can achieve unshakable {balance}.

This 👆🏼is {balance} for me.

I got here not by striving for equality on the left and the right.

But by understanding that we are inherently asymmetrical beings, different left to right.

Because of the positioning of your heart on the left and the way it impacts your breathing and everything from top to bottom

When you teach your body a more efficient way of moving forward with respect to the harmonious relationship between the left and the right, your posture adapts accordingly.

And you start moving more effortlessly, feeling more balanced and having a lot more energy for life.

I hope to see you in the space, and I’d like to leave you with two of my favourite pelvis exercises that help to build balance through harmony ⬇️

1. Teaching your pelvis to stabilize by activating your hamstring, inner thighs and TVA

 

You can dive deep here to learn more about training your hamstring for a stabilized pelvis.

 

2. Teaching your pelvis to move in all directions independent from your lower spine

 

To learn more about this subject, read this in-depth blog on everything pelvis or attend my online zoom sessions for extra pelvis love.

 

Feel free to reach out to me directly with any questions.

Be mov〰ful,

 

Hedi

Activate Your Butt Muscle Effectively

 

Sometimes transformation lives in small details.

 

In my work, small movements make all the difference

 

I often see how people combine a bunch of exercises on social media, thinking they will get more out of their time

 

which is one way of looking at it,

 

but that may take so much out of the efficiency and intentionally of the movement (Read more on typical mistakes in the fitness industry).

 

Here is an exercise that focuses on those smaller details and helps activate smaller glutes muscles.

 

They are typically responsible for your hip’s internal & external rotation that brings more sensory understanding of your left and right and helps you feel more balanced and grounded 👇🏻

 

 

 

Give it a try and let me know how it feels.

 

Feel free to reach out to me directly with any questions.

 

Be mov〰ful,

 

Hedi

The number one secret to better posture (deep dive into core engagement)

The number one secret to improve your posture

is to build a stronger core! You may roll your eyes at me and tell me this is not anything new. Take a moment to see the photo below and the impact your midline has on your overall posture ↓

 

However, the way I teach it to you is uniquely different.

 

It’s less about doing all the crunch variation in the world; it’s about bringing your ribs into their ideal position for your body type.

 

You may ask, what’s the ideal position?

The answer: Where you can breathe more effortlessly (check out this blog for more on this)

If you ever worked with me in the past, you know that I’m obsessed with learning new modalities and experimenting with them on my body first. Then massage it into something that I know my community needs.

 

Here is my insanely unbelievable result 👇🏻

 

Here are a few things I began noticing that you don’t notice from the photos:

⭕️ The tension in the right side of my body decreased tremendously.

 

⭕️ My bodyweight began feeling more equally distributed on my feet, less leaning on one side compared to another side

 

⭕️ My pelvis started moving effortless side to side, and I could feel my body working on a walk without thinking about it

 

⭕️ I maintained nasal breathing on long hikes without feeling the need to open my mouth or have a dry mouth

 

⭕️ My post-concussion neck tension began diminishing

 

⭕️ I feel taller, leaner and experience a lot less anxiety

 

After seeing the improvement, I began incorporating the teachings into my 1:1 client work and all The House membership classes. 

 

Here is what one of my 1:1 clients has to say

 

 

 

I know, insane.

 

Feel free to reach out to me directly with any questions.

 

Be mov〰ful,

 

Hedi

From Belly Breathing To Diaphragmatic Breathing

One of the topics that I’ve dived in deeply this year was various breathing techniques. I began experimenting with what I learned from my mentor, Ian Markow, in my body for three months before bringing it into my client work.

Here is how I used to breathe:

 

 

Here is how I breathe now:

 

 

And, this shift made the most significant change in my body 👇🏻

 

→ My posture has improved significantly

→ I began activating my glutes differently

→ I effortlessly continue nose breathing on long hikes without feeling the need to open my mouth or have a dry mouth

→The residue of my post-concussion symptoms began diminishing

→ My spine has never been this mobile, no lower back stiffness in the morning

→My jaw tension has reduced significantly

→ I rarely have anxiety

→ Feeling that my body weight is more equally distributed on my feet

 

To just name a few!

 

Shifting your breathing from belly breath (demonstrated in the first video) to expanding your ribs 360 degrees (back and ribs to the left and right) can be especially helpful for those who have flared-up ribs. Ideally, you want to reach a long exhale of 8 seconds, but you can start anywhere so you can transition to the next inhale slowly (not rushed).

 

For me, though, I didn’t flare up my rib, but what I did instead was compress my spine to keep the rib down, and this breathing practice still helped me change a pattern that I perhaps learned at a young age.

 

After observing the miracle that proper breathing can initiate in our bodies, I wonder how many injuries could’ve been prevented by improving our breathing and why we are never taught these in school.

 

And I hope this blog be the invitation you need to explore your most valuable tool, your breath, a little or a lot more. Read this blog to learn about my 3 top breathing practices. 

 

And always happy to have you try our zoom weekly movement sessions here.

 

Feel free to reach out to me directly with any questions.

 

Be mov〰ful,

 

Hedi

 

 

Seven Mistakes In The Fitness Industry

When I began changing the way I worked with clients from only focusing on strength coaching to incorporating foundational training (ie joint health, breathwork, neuromuscular control, etc.), one of the hardest things I had done was de-conditioning myself from what the personal training and fitness industry had taught me.

 

I continuously caught myself wondering what if my clients preferred the old way. The way that promotes “the heavier, the faster, the sweatier, THE BETTER.”

 

But I acknowledged the doubts and trusted that my clients would get this different way. The way that promotes “the more efficient, the more functional, the more freedom, THE BETTER.”

 

Unfortunately, we live in a culture that prioritizes quick fixes, torturous weight loss methods, and lifting a certain amount of weight over:

→the quality of human movement,

the joints’ health,

the depth of breath,

the grounded strength

→the freedom of movement in our bodies

→the sense of awareness of what’s happening in our bodies

 

I often see people lack the freedom in their body to do their day-to-day activities effortlessly; however, fitness culture insists on pushing them through that 100 reps of squats, 10-min plank hold, the 30 reps half-ass pushup, etc.

 

No wonder so many left with all kinds of injuries.

As part of my commitment to changing the narrative around movement and educating you on what’s possible when you learn your body’s language

 

I believe it’s also essential for you to know the common mistakes in the fitness industry so you can choose your “better” way and spread it with your community.

Here are the top seven mistakes I see in the fitness industry: ⠀⠀⠀

⠀⠀ ⠀

1.Putting too much emphasis on strength, not enough on the foundation the strength is built on 

 

2. Putting too much emphasis on pushing through and not enough on increasing the nervous system’s capacity to deal with stress and downregulating post-stress

 

3.Putting too much emphasis on stretching not enough on mobility and neuromuscular control

 

4.Focusing too much on activating the right muscles, not enough on breathing correctly as you do them 

 

5.Focusing too much on bypassing pain and injury, not enough on working through the pain and the reasons behind injuries

 

6.Focusing too much on the variability of exercise (combining multiple exercises, adding a jump, etc.) to the extent that the original value of the actual exercise is diminished

 

7.Constantly prioritizing a sweaty injurious training session over enhancing the overall quality of life

 

There are so many more; I may put together a part 2. 

 

For now, I appreciate you sharing this with your community so we can spread awareness about this what no longer works and advocate for what’s possible. To dive deeper into my work, check out my on-demand video library. 

 

Feel free to reach out to me directly with any questions.

 

Be mov〰ful,

 

Hedi

 

Healthy Living

I wish I could tell you all you need to live a healthy and thriving life is to eat healthily and exercise regularly, but this is far from the truth. 

 

The quality of your inner landscape, how you process your emotions, and how safe you feel inside could contribute to your overall health a lot more than just a healthy lifestyle. 

 

I battled with anger and unbearable rage for years; I smiled in one minute and lost my temper a second after that, especially towards people I cared about the most. The more I tried to control and suppress my anger, the more out of control it became. This pattern continued until I learned to sit with my anger. It came as a shock when I recognized my anger was coming from emotional hurt and even more shocking to realize how disconnected I felt from my emotions. 

 

When I was reading the book “When The Body Says No” by Gabor Mate, the part that got me the most was when cancer scientists studied a mixed group of cancer and non-cancer cases and showed them a series of disturbing images. The participants were asked to write how they feel after seeing those images while being monitored by stress devices. The result was mind-blowing. The people with cancer showed a significant disconnect between what they thought they felt and what they actually felt. 

 

This disconnection at some point protected us from getting more hurt, but what if we no longer need to suppress those emotions? What if we could live a more thriving life by unburdening our emotional pains? 

 

As part of the House Membership, we address the topics that are left out from a lot of healthy living conversations. In these events, I am committed to bringing you excellent resources and practitioners that guide you through creating safety in your body so you can return home. 

 

This month, we have Juliana Herlaar. She is a spiritual counselor and works by weaving ancestral acknowledgment, inner child healing, emotional understanding, somatic practices, meditation journeys, and the power of connecting emotions to communication and boundaries with her clients. 

 

Come and join us to tap into your body’s infinite wisdom.

 

This 90-min session has two parts:

 

❶ A dialogue around understanding why we disconnect from our bodies from a psychological and physiological perspective. And why it’s essential to reconnect to the bodies’ inherent knowing of what it needs to do to shift emotions, thoughts, trauma & beliefs that keep us stuck. 

 

❷ A practice session of the Non-Linear Movement Method that allows the body the opportunity to lead, shift thoughts, move emotions, connect to sensuality, experience pleasure, move discomfort. It’s done on the floor with music.

 

After this event, you have a better understanding of:

 

✦ How & why we become disembodied 

✦ How disembodiment leads to people-pleasing & a disregard for own experience, intuition & beliefs. 

✦ How the body leads & how to listen to it through the Non-Linear movement practice. 

Looking forward to seeing you there! Click on the button below to book your spot (This event is ended).

 

If you want to join my community that encompasses all things movement and the nervous system, check out The House Membership

 

Feel free to reach out to me directly with any questions.

 

Be mov〰ful,

 

Hedi

 

Meet Your Inner Desire

Inner Cravings!

You crave progress

You crave to get to where we want to be

You crave to have the body you want

You crave to be pain-free

You crave to feel even more confident in your body

You crave to feel free in your body

You sit with those cravings for so long that your cravings become something far-fetched.

Something that causes you more pain than a direction to move towards

Something that you may feel threatened by and another reason to be disappointed in yourself

You may take a couple of steps towards what you desire, but they don’t work out the way you wanted because so many of us don’t get what we desire on the first tries.

Sometimes your cravings need a new level of you to come to fruition.

Sometimes the next level of you requires a new level of commitment, the one that says, ” I show up no matter what it takes and how long it takes.”

Sometimes the next level of you requires the willingness to invest in yourself like you never did before, whether it be time, money, or resources.

Sometimes the next level of you requires unshakable faith in yourself, your path, and your abilities.

Sometimes the next level of you requires a bigger vision for your life and the lives of generations after you, which may bring chills to your spine, put everything in perspective when you are going through a rough patch, and set your priorities when you feel lost.

What is the craving that you want to fulfill? What does this next level require of you?

PS-If building strength and mobility are one of your inner cravings, check out my online studio. 

Feel free to reach out to me directly with any questions.

Be mov〰ful,

Hedi