Private Pilates in San Mateo focused on posture, core strength and back pain relief.
With a background in physical therapy, I help desk workers, active adults and seniors move better, reduce pain and build a strong, aligned body. I’m Ferihan Hercan, known as Feri, a certified Pilates instructor with a background in Physical Therapy. I specialize in helping people improve posture, reduce back pain, and build strong, functional core strength through science-based Pilates. I work pri
for the dressing:
4 to 5 tbsp yogurt
mayonnaise
mustard
garlic
salt
mint
olive oil ✨
what we eat every day affects so much more than just weight.
your energy, focus, digestion, hormones, cravings, mood, skin, recovery, and even how stable you feel mentally throughout the day are all connected to the way you nourish your body.
balanced meals with enough protein, healthy fats, fiber, and whole foods help your body feel safe and supported instead of constantly stressed and running on quick energy.
you don’t need perfection.
but your body notices the difference between feeding it nutrients… and just feeding it calories 🤍
i usually listen to music at full volume
(my car speakers are literally damaged because of this lol)
but i’ve realized i especially love loud music in three situations: when i can’t stop the noise in my head and i need something louder to drown it out, when i’m really happy and want to fully feel the moment, and sometimes just because i love turning songs into a whole performance while exercising. like dramatically singing every lyric and acting it out as if i’m in a music video..and i get sooo obsessed with certain lyrics. i love singing them dramatically and feeling every word even if i’ve never experienced anything close to what the song is about lol
but when i teach pilates, i usually play softer nervous system calming music. piano, ambient sounds, slower rhythms… because i genuinely think it helps people connect better with their body, breathing, and the flow of pilates. it changes the whole feeling of the session.
i love my pilates, i love music 🤍
easy & healthy 🎀
click the link in my bio ✨
Mediterranean Plate 🤌🏻
Chicken fillet marinated in olive oil, lemon juice, oregano, salt & pepper.
Boiled potatoes finished in butter until golden and crispy.
Fresh salad with tomatoes, cucumber, red onion, parsley, olive oil & salt.
Tzatziki:
1 small cucumber
200 g yogurt
2 garlic cloves
Dill
2 tbsp olive oil
1 tbsp wine vinegar
Salt & pepper
Mix everything for the tzatziki and let it chill before serving 🤍
Click the link in my bio for more
Thanks to
🍞🤍
a balanced high protein breakfast genuinely changes everything.
better energy.
less cravings.
better focus.
and honestly… it becomes so much easier to stay lean when your first meal actually keeps you full. to get my high protein breakfast ebook with balanced HIGH PROTEIN recipes + macros, click the link in my bio
heirloom tomatoes, smoked salmon, cucumber salad, capers, pickled onions, avocado, 7 min egg, chia pudding, blood orange, mushrooms, fresh chives, micro herbs, sea salt flakes + fresh pepper served with sourdough ✨
chia pudding
150g greek yogurt
80ml almond milk
35g chia seeds
20g maple syrup
pinch of sea salt
½ tsp vanilla bean paste
pickled onions
1 red onion, thinly sliced
3/4 cup water
1/4 cup agave
1/2 cup red wine vinegar
cucumber salad
1 lebanese cucumber, thinly sliced
1 tbsp red wine vinegar
1 tsp olive oil
dill
salt + pepper
gourmet mixed mushrooms
1 tsp sesame oil
1–2 tsp soy sauce
1 tsp butter
pepper + black sesame (optional)
🎥