Women's Wellness with Liezel

Sweaty selfie alert! Awesome workout…30 minutes done and dusted…indoor cycle class in the comfort of my little home gym, first one in a while so got the ❤️ rate going 🚲 🙌

30 Day Salad Challenge June 2021 - Day 16,17,18,19 and 20! 💥 technical the one was a plate of roasted veg but just felt like something warming over the last few days with the temperature having dropped a little 🌧
Artichokes, cauliflower rice, quinoa, lentils, Portobello mushrooms and kale chips

Day 12,13,14 and 15! Half way through my 30 Day Salad Challenge for June 💥 ☀️🥗☺️

Samphire added to my salad yesterday, love me some samphire although notice the little hand picking off the samphire 🥰
The latest courgette noodle salad is a twist on pesto pasta, some lovely fresh homemade pesto and added some avocado to the pesto to make it lovely and creamy and didn’t have to use as much olive oil 😉

🌱

Day 10 and 11 of my 30 Day Salad Challenge🥗☀️ salad has been the perfect meal in this heat and I tried to do a variation on some crudités with fruit for the kids 🍎 🍓

Day 8 and 9 of the 30 Day Salad Challenge 💫🙌 Twist on a Greek Salad with some vegan ‘feta’ cheese and some nuts and seeds added. Marinated whitefish with broccoli, green-beans and blueberries and the dressing was a chilli and olive tapenade with some coriander and hazelnuts added, yum 😋 I try and add as much colours to my salad! 🥗

Day 6 and 7 of the 30 Day Salad Challenge 🙌 1 week done ✅ and I feel amazing 🤩 Day 6 salad I added pomegranate seeds which are rich in Vit C, potassium and fiber. Also rich in antioxidants! I also added chickpeas for protein and more fiber. Day 7 I added some roasted veggies, blueberries and tuna. I mixed the tuna with some olive oil and hummus 😋 interesting mix but so delicious with the sweet and salty tastes.

🥬🥑Day 4 and 5 of the Salad Challenge🍅🫑 yesterday was a lovely sunny day we spent doing some DIY outside, playing in the paddling pool, went for a walk and had a BBQ, perfect day 😊 ☀️

Day out in London with my son 🥰 and a reformer pilates session 💪

After I had my 2nd little one and my 2nd c-section, my body felt pretty weak and it took me a long time to get back to some of the stronger pilates exercises on the reformer.

This particular one, variation of the plank is very strong on the core and shoulders. I had to make sure that I gave myself enough time to heal, my breathing was in check so I could activate my core correctly and I was strong enough to execute this movement without compensating and creating bad habits, the movement should feel comfortable and you should be able to breath, so no breath holding as it causes way too much intra abdominal pressure and therefore damage to the core and pelvic floor.

Also proper progressions, as shown here in the other photos, are key to building up safely to the full movement.

🌟Part of my recovery was the Holistic Core Restore®️ Every Woman 12 week programme🌟

Read more here about the programme https://womenswellnesswithliezel.co.uk/everywoman-pelvic-floor-programme/

®️ ®️ 💪

🌟Day 3 of the Salad Challenge 🥗 I had a day out in London with my son yesterday so I was a little short on time and cheated a bit by buying some ready made goodies to add to my salad and 2 poached eggs for some added protein and energy! Quick and easy and still yummy and getting all my 🥬 in 🙌 🍳

🌟Day 2 of the 30 Day Salad Challenge was a real winner, so yummy 😋

☀️Day 1 of the Salad Challenge! I added a dressing of avocado, lemon juice, jalapeño, coriander which I blitzed in my Ninja! It was yum, even the husband loved it. 🥑🥗

☀️I also tried to get some time on my reformer for a mini workout session but clearly the kids thought me sliding up and down doing footwork was way too much fun not to get in on the action, I can’t argue with that 🤷‍♀️ as reformer footwork is awesome, my feet love me for doing it!

☀️Hope you all had a great day and enjoyed a salad for one of your meals! 29 more days to go 🙌😊

🥗30 Day Salad Challenge 🥗

It’s June tomorrow and the weather has been glorious ☀️
The warmer weather always inspires me to make more salads ☺️💫
So....I have decided to do a 30 Day Salad Challenge...basically have a salad each day as a meal for the month of June 🙌

Today’s salad (not June yet!) was just leftover bits in the fridge with a dressing of apple cider vinegar and olive oil 😋

👉Join me for the next 30 days, we start tomorrow, June the 1st 👊

1st in person weekend studying Soft tissue Therapy with Burrell Education and wow did we learn to get hands on and massage!

It’s a privilege to share this experience with these amazing women, we are all wanting to make a change and help improve the lives of our clients!

It’s a journey we embarked on back in November 2020 and this is our first in person and hands on weekend....many more to come before we qualify as massage therapists in November 2021 🙌

I can’t wait to offer this as a service to my clients to help create change 💫

Pilates for Back Pain

I had 2 x spinal surgeries in my 20s which was life changing. Back pain can be very debilitating and annoying!

Pilates was my source of healing and rehabilitation, physically and mentally and it’s also the main reason I became a pilates teacher.

I am passionate about helping people in the same way and teaching others the benefits of pilates 🤩

I am launching a few new pilates classes for back pain in March, all live online via zoom.

Drop me a PM if you have any questions 🤗

To book 👉 https://womenswellnesswithliezel.co.uk/book-a-slot/

Excited!!...I saw this posted yesterday and this evening I took note of the time the sun was starting to set 17:29 🙌 it’s the small things 😊 longer days so more time to spend outdoors 🤗

Sun ☀️ is out and I am craving a salad 🤩

Loads of greens and pumpkin seeds 🌱 and 🍅 for a boost of anti-oxidants, vitamins and minerals

Pickled cucumbers - fermented foods are great for gut health, get that good bacteria in 🦠

Vegan Greek Style Cheese and a sneaky bit of bacon 🙊 for some protein 💪

Some tsp of extra virgin olive oil and a squeeze of lemon 🍋 and I feel like I am living the dream, just about 😆

Eating nutritiously is a form of self-care, even more so if you are craving it! 😋

DECEMBER - Stretching the 90% - the last mile!

Why does Pilates make me feel so good?

Pilates is so effective, and so powerful, that when taught properly, it makes your entire body stronger and more flexible in no time at all. ... It helps your body to know what good posture feels like right away and quickly improves your breathing, which also improves your mood and general outlook on life.

Remember the excitement you felt when you launched headfirst into your latest goal? Every door was open and the opportunities were endless. But then, if you’re like most people, you start to stumble near the finish line. The year becomes long and the last month becomes heavy ... and all that momentum and drive that got you to that spot seems to just disappear.
So many of us get stuck at 90%. We put so much pressure on the idea of actually finishing something and saying ‘this is done’ that we stress and look for excuses to delay that moment.

Women's wellness with Liezel would like to encourage you to push through the last bit - don't give up now. It's like getting fitter and stronger.

When you push through the next is easier. Let's make 2021 an easy one by pushing through the last bit of this year!

HELLO DECEMBER!!!

How you manage your health is what makes a difference in the end of the day - you DO have full control over it.

"It's the small habits. How you spend your mornings. How you talk to yourself. What you read. What you watch. Who you share your energy with. Who has access to you. That will change your life."

What do you do on weekends?

Wake Up Early And Clean Your House/Room?
Plan Your Week?
Plan Out Your Entire Outfit For The Week?
Meal Preps?
Make Some Time For Family And Loved Ones?
Turn Off All Gadgets And Meditate?

Whatever you do, make sure you have some 'ME' time even if it is just a few minutes. It really is important!

“The mind, when housed within a healthful body, possesses a glorious sense of power.”- JOSEPH PILATES

“Do today what others won’t so tomorrow you can do what others can’t.”- JERRY RICE

Holistic Core Restore®️ EVERYWOMAN 6 Weeks 1-2-1

🌟6 x live 1 hour 1-2-1 sessions, 1 session per week
🌟Online portal access for weekly homework sessions (eternal access!)
🌟Also Includes a 30 minute initial assessment and 30 minute final post course follow up (extra 60 minutes)
🌟Includes all necessary kit delivered to you

All sessions are online so no need to travel

All for £285, pay once off or pay in 3 monthly installments of £95

Give me a shout if you have any questions 😁

https://womenswellnesswithliezel.co.uk/book-a-slot/

My friend had a little confession today ... she is 40 and did some paint work over the weekend with the family as a fun event to spend some time together. "Liezel - I was painting like a machine as if I were a 20 years old but woke up as a true 40 year old this morning!" ... she said in a joking manner but truth is, as she confessed, she is rather stiff & sore today! We both had a good giggle.

Exercise comes in many forms - make sure you are prepared for it and that you learn how to use your body the correct way! Prevention is better than cure. Learn to prevent injuries rather than to cure them.

"You are only as young as your spine is flexible." – JOSEPH PILATES

Morning all 👋

What motivates you to walk or run a little further each time?

Well one of my main reasons....hunting for socks and shoes ☺️😉

Spot the difference in the photo below👇....just got back from our walk.
I managed to salvage the shoe but the sock 🧦 ...welll it’s nowhere to be found 🤔

I have such a passion to help and educate women in their recovery and journey to healing and wellness. Whatever that journey may look like.

I want to empower women through education and help them feel stronger without any limits!

I would love to help you get back to the best version of you. Book your Free 15 Minute Call on www.womenswellnesswithliezel.co.uk

“Above all, learn to breathe correctly.”
— Joseph Pilates

Breathing which is one of the principles of Pilates also plays a significant role in postnatal recovery.

After the birth of my 2nd via c-section breathing was at the centre of my healing. I felt very disconnected from my core. I had to learn to breathe properly all over again but this time it was so much more difficult. I was struggling to properly expand my ribcage to fully breath in and therefore couldn’t connect to my core as I couldn’t properly exhale. It felt crazy to me as I am a pilates teacher and breathing plays such a big part of what I do.

So the moment I learned to inhale and exhale correctly again and get the ribs moving and connect to my core again...a moment I will honestly never forget 🙌 I felt a huge sense of relief and absolute joy. But it made me realise how breathing properly, something we all take for granted (I did!) and mostly don’t think about, is not always easy and it can be hindered by a number of physical and emotional reasons.

Breathing correctly is vital to reconnecting to the core and pelvic floor.

So make sure your breathing and doing it correctly 🤗🙏

Some photos of my daughter joining me for some footwork on my Wunda Chair 😍 Clearly a pilates teacher in the making, very excitedly shouting at the mirror, push down and connect into the big toe mommy! 😉😂

https://womenswellnesswithliezel.co.uk

‘My journey with Pilates started 15 years ago after a spinal injury. A pr*****ed disc resulted in 2 back surgeries. The final one at the end of 2008 resulted in the fusion of my L4/5 vertebrae.

During my recovery, I developed a real love for Pilates. So much so that in 2010 I trained as a Pilates teacher. I ended up changing careers and I have been teaching Pilates classes ever since.’

Read more here https://womenswellnesswithliezel.co.uk/pilates/

Why I love what I'm doing!

“Liezel is a brilliant teacher. Her calm, focused nature when teaching really puts you at ease. She is highly knowledgeable and extremely patient and I feel like I am in good hands. Thank you Liezel.” – KATE

Self care comes in many forms. Today mine was taking 10 minutes before I collected my son and my daughter was still napping to have a cuppa cinnamon and liquorice tea and a slice of banana bread 😋
I had some ripened bananas I didn’t want to waste so decided banana bread it is (and it’s one the other half also 😉 ).
This bread is very easy to make and it’s gluten and dairy free. I used coconut oil instead of butter and coconut sugar (I halved the amount of sugar the recipe required as the bananas made it sweet enough) and I added some pecan nuts. Super yummy, a lovely treat 💫🙌

“Every moment of our life can be the beginning of great things.” – Joseph Pilates

I love this quote. I am often reminded of this when I scroll through my camera roll on my phone....it reminds me that one insignificant moment can actually turn into or be the start of something amazing, so consider to live life like each moment is significant, make the most of those moments 💫

For me one of those moments was when I stepped into Breathe Pilates Studio back in 2009, doing pilates as rehab following my lumbar spinal fusion. Little did I know that just over a year later I would qualify as a Pilates teacher and that it would lead to such a significant career change for me. That’s nearly 12 years ago ⏰ ✈️
It’s been a journey! Love my job 💓

https://womenswellnesswithliezel.co.uk

“Liezel is a great Pilates teacher, she taught me for several years in Wimbledon. Liezel really supported me with my sacroiliac joint issues and tailored the classes accordingly.
I really liked Liezel’s approach, not only was she very knowledgeable but also made our classes fun and enjoyable. If you want to try Pilates for the first time or have been doing it for years I highly recommend working with Liezel.” – Rachel

®️ ❤️ ❤️💪

🌟Holistic Core Restore®️EveryWoman 6 Week Programme🌟

🤸🏻‍♂️Are you a woman who wants to have a stronger and better functioning Pelvic Floor, that does its job when you jump, sneeze, cough, laugh or run?

🧘🏻‍♀️ Do you want to reconnect to your Core? Do you want a better looking and stronger belly?

🏋🏽‍♀️Are you a woman that wants an easy to perform ANYWHERE, modern, time-efficient and effective way to strengthen her abdominals, back and Pelvic Floor that will last a lifetime?

🤱Do you have a small Diastasis Recti (Tummy Gap) after Pregnancy (no matter how long ago).Maybe this is something that you want to heal?

🏃🏽‍♀️Maybe you want to return to jogging, running or more athletic activities but lack confidence because of small leaks?

👇When and Where:
Online Group Class via Zoom starts Tuesday the 3rd of November 2020 at 10am

👇Cost:
Your investments is £135

👇To Book or read more:
https://womenswellnesswithliezel.co.uk/everywoman-6-or-12-week-foundation-programme/

What’s included:
🌟6 x live and online small group sessions per week (3-6 persons, 1 live class per week)
🌟Login details for the HCR® Online Platform via email. This will allow you to log in and view your additional filmed homework and Healing Nutrition education film and download our colour Recipe Book. Eternal access!
🌟Includes an initial 30 minute assessment and 30 minute final post course follow up
🌟Includes all kit delivered to you to keep forever kit – includes a Pilates ball, Resistance tube with handles, Dynaband, resistance loop, foot massage ball

Please PM me if you have any further questions.

Also available on a 1-2-1 basis.

https://womenswellnesswithliezel.co.uk/holistic-core-restore/

So this morning I had my kit ready to do my week 6 homework from the Holistic Core Restore ®️ EveryWoman programme ....while my daughter had her morning nap 🤞 I was just into my second round and she woke up so she got involved wanting to carry all my kit away! Nothing like getting you sweaty when you are trying to exercise and keep having to chase after you kit and avoiding stepping on your 14 month old 😬 Sweaty selfie attached 👇

The HCR®️ EveryWoman programme is amazing, it has made all the difference especially after 2
X C- sections!

I will be launching my first HCR®️EveryWoman 6 week course on the 3rd of November 2020, read more here,

https://womenswellnesswithliezel.co.uk/holistic-core-restore/