Claudia Feigk

BETWEEN ROUNDS

The magic isn’t only in the sauna.

It’s in the in-between moments too.

Sitting down, hair up, skin warm, conversations flowing.
That pause where you cool off, reset, and actually enjoy being there — not rushing anything.

Sauna culture is as much about connection as it is about heat.

And when it’s combined with a regular yoga practice, cycling, weight training, and balanced eating, it becomes something even more powerful — a full-body, full-life nervous system reset.

feigk

One of my favourite things to do lately: sauna and cold plunge.
Not just for relaxation, but because I genuinely feel different afterwards. Clearer head, softer body, deeper sleep. Like someone turned the static down.

What you eat before and after a sauna session can completely change how you feel too.

Before sauna:
Keep it light. Your body can focus on the heat better when it’s not trying to digest a huge meal at the same time.

I usually go for things like:
• watermelon
• beetroot
• oats

They support circulation and hydration, which helps the heat do its thing. And always water beforehand. At least half a litre.

After sauna:
This part matters more than most people realise.

Your body has just worked hard. Sweated. Released. Regulated. Now it wants to repair.

Some of my favourites afterwards:
• salmon or eggs for protein + omega 3
• tart cherry or blueberry juice
• coconut water + pumpkin seeds for minerals
• a small piece of dark chocolate because life should still feel enjoyable

The sauna does the hard part.
You just have to support your body instead of undoing all the benefits five minutes later 🤍

feigk

sauna nervoussystemregulation

Wellness or performance theatre? 🌿🍷

We live in a world where people spend hundreds on supplements, cold plunges, saunas, sleep trackers, organic food, and cortisol-lowering rituals… only to “unwind” every weekend with the one substance that quietly works against almost all of it.

That contradiction isn’t accidental.
It’s profitable.

The wellness industry has mastered the art of selling opposite messages wrapped in the same beautiful aesthetic. One post promotes nervous system regulation. The next celebrates “just a few glasses of natural wine.” 🍷

But your body doesn’t separate things into trendy categories. Biology keeps receipts.

✨ Cold plunges + saunas help reduce inflammation
🍸 Alcohol increases systemic inflammation for days

✨ Magnesium supports sleep + recovery
🍸 Alcohol depletes magnesium

✨ Weight training builds muscle
🍸 Alcohol reduces muscle protein synthesis

✨ Circadian rhythm supports hormones + energy
🍸 Alcohol disrupts sleep architecture and your internal clock

✨ Anti-inflammatory foods support longevity
🍸 Alcohol metabolises into acetaldehyde, a Group 1 carcinogen according to the WHO

This isn’t about perfection or judgement.
It’s about coherence.

You cannot continuously pour energy into healing while also normalising the very thing that drains the system. A luxury wellness routine means little if the foundations are cracked underneath it.

Real wellness is often less glamorous than Instagram sells it to be.
It’s consistency.
Sleep.
Movement.
Hydration.
Boundaries.
Nervous system regulation.
And sometimes questioning habits society has made look “normal.”

A green juice cannot spiritually cancel out tequila any more than a scented candle can extinguish burnout. 🕯️

❤️

Yoga Class Update – Half Term Break

Please note there will be no yoga class next Tuesday due to the half term holidays 🌿

Classes will resume on Tuesday 2nd June and I look forward to seeing everyone back on the mat then 💚✨

Wishing you all a restful and nourishing half term!

feigk

✨ LEGS UP THE WALL ✨
One of the simplest yoga poses… yet it can feel like pressing a reset button for your nervous system 🌿

Just 10–15 minutes with your legs elevated against the wall can help:
• calm a busy mind
• ease tired, heavy legs
• support circulation
• reduce tension in the lower back
• encourage deep rest and recovery
• create a moment of stillness in a very noisy world ✨

This pose is especially lovely after long walks, workouts, cycling, standing all day, or when life feels a bit too “full speed ahead.” 🚲🧘🏼‍♀️

How to do it:

1. Sit sideways next to a wall
2. Gently swing your legs up
3. Relax your arms by your side
4. Close your eyes and breathe slowly
5. Stay for 10–15 minutes

Tiny pose. Big exhale. 🌙

Yoga classes every Tuesday morning
🧘🏼‍♀️ 9:30–10:30
📍 Station Hall, Herne Hill

Massage treatments also available in Herne Hill ✨
DM .feigk for bookings & info 💌

🌿 Your body is always speaking… are you listening?

In many holistic traditions like Traditional Chinese Medicine (TCM), emotions and physical wellbeing are deeply connected. Stress, grief, worry, anger or fear don’t just “live in the mind”… they can also influence how we feel in the body over time. ✨

💚 Liver → anger & frustration
💛 Stomach/Spleen → worry & overthinking
🫁 Lungs → sadness & grief
🩵 Kidneys → fear & anxiety
❤️ Heart → joy, love & emotional balance

This is why movement, breathwork, massage, rest and mindful practices can feel so powerful. They help the body soften, regulate and return to harmony 🌙

Yoga is not just stretching.
Massage is not just relaxation.
They are ways of listening inward. 🌸

Join me every Tuesday morning
🧘‍♀️ Yoga Class
📍 Station Hall, Herne Hill
⏰ 9:30–10:30am

✨ Massage treatments also available in Herne Hill
DM me for bookings & details .feigk

✨ JOINT HEALTH AFTER 50 ✨
Your joints are alive, adaptive and constantly responding to how you move, nourish and care for your body 🌿

Synovial fluid is the natural lubrication inside your joints that helps movement feel smooth, supported and pain-free. As we age, stiffness can increase, but gentle movement, hydration, strength work and restorative practices can make a huge difference.

Ways to support healthy joints naturally:

• Move gently and consistently
• Stay hydrated 💧
• Build strength and stability
• Eat nourishing anti-inflammatory foods
• Prioritise rest and recovery
• Keep fascia and circulation healthy through massage, stretching & mobility work

Yoga is one of the most beautiful ways to support joint mobility, balance, posture and overall wellbeing at every stage of life 🕊️

✨ Join me every Tuesday morning
9:30–10:30am
at Station Hall, Herne Hill

A calm, welcoming class focused on mindful movement, mobility, strength and feeling good in your body.

Massage treatments are also available to book in Herne Hill for deep relaxation, muscular release and restorative wellbeing 🌙
Contact me for more details.

feigk

WellnessLondon YogaForOver50s FasciaHealth MindfulMovement SynovialFluid MassageHerneHill LondonWellness

Nobody taught you how to care for your fascia.

Here are 5 things that can genuinely change it.
Most people never hear about them.

1. HUMMING IS NOT JUST SOUND.

The vibration moves through fascial tissue and can help the body relax and regulate. Two minutes of humming with your mouth closed can create a surprising shift throughout the body. Ancient cultures across the world used voice, chanting and vibration as healing practices for a reason.

2. ANIMALS SHAKE AFTER STRESS.

A deer escapes a predator, trembles for thirty seconds, then moves on. Humans often suppress that response instead. Over time, tension can become deeply held in the body.

Try shaking your arms, legs or whole body for two minutes a day. It feels unusual at first.
Then it feels freeing.

3. YOUR FEET AFFECT YOUR ENTIRE FASCIAL CHAIN.

Rolling the sole of one foot with a ball for two minutes can change tension patterns all the way up into the neck and jaw. Everything is connected through continuous tissue lines. Most people never pay attention to their feet.

Massaging your feet can be deeply grounding and restorative.

4. BREATHE THROUGH YOUR NOSE INTO YOUR RIBS.

A long exhale helps soften the diaphragm, one of the body’s central connective structures.

Try this:
4 seconds in.
8 seconds out.
Repeat 10 times.

Notice what changes in your chest, jaw, shoulders or hips.
Breath is one of the most overlooked tools we have.

5. TUNING FORKS CREATE VIBRATION THROUGH TISSUE.

I use it for my clients to stimulate areas that feel dense, tense or stagnant. Jaw, sternum and pelvis are powerful places to start. It is one of those things people tend to dismiss…
until they actually experience it.

Save this for later 🤍

Try one today and tell me in the comments what you noticed.

feigk

Happy Earth Day 🌍

A gentle reminder of something simple, yet often overlooked:your attention shapes your experience.

When you pause long enough to notice what’s already here—your breath, the light around you, the quiet presence of nature, the people in your life—something shifts.

The rush softens.The noise fades.And appreciation begins to grow.

From that place, renewal isn’t something you chase…it’s something you allow 🌿

Let’s plant hope, grow love, and nurture our planet.

Take a moment today.Look around.Feel your feet on the ground.

There is quiet magic in the ordinary.