epicself A plank a day keeps the doctor away. Double tap if you agree! Try this Side and Back Plank series for Day 14 of my #PilatesEveryDamnDay challenge.
Begin on your right side with your hand directly under your shoulder joint. Line up your left foot in front of your right. Inhale press up into side plank, exhale hold. Hold for 6-8 long slow breaths.
Inhale lower down and transfer to sit on your bum. Place your hands 6 inches behind your pelvis with fingers facing your body.
Inhale to squeeze your legs together, exhale to press down into your heels and push up to back plank. Keep your chin close to your chest and hips up in alignment with the rest of your body. Hold for 6-8 long breaths.
Slowly lower down, forward fold over your legs for 5 breaths and then flip to the left side for side plank. 🏽For more challenge: Hold your planks for twice as long or repeat the entire sequence. 🏼️Beginners Tip: practice side plank with your bottom knee on the ground for support. Focus on aligning your spine, hips and shoulders in one line. For an easier version of back plank, bend your knees with feet flat on the floor and lift your hips up into table. Hips in alignment with your shoulders.
Draw your navel to your spine the entire series and resist the urge to drop when you begin shaking. Planks are a mental game more than anything. Happy Saturday everyone!
18h

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epicself Women need real moments of solitude and self-reflection to balance out how much of ourselves we give away.
If you aren't good at loving yourself, you will have a difficult time loving anyone. You will resent the time and energy you give that you aren't even giving yourself. Your well of inspiration and motivation will run dry.
Stop, take a breath, remember who you are, reflect on all of your passions, realign with your purpose. Make time for yourself so you can serve others better. Create an empowering mantra and repeat it 10 times to yourself during your practice today.
You never lose by loving. You always lose by holding back. Let this moment be the light switch 🏼 Pants by @teekigram Mat by @affirmats
24h

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epicself Align and shine! Now is always the time. In celebration of the full moon... Day 13 of my #PilatesEveryDamnDay Challenge is UpStretch PushUps into Leg Lift Plank.
Begin in an UpStretch position with a neutral spine. Inhale bend your elbows wide, exhale push them straight. Bend the arms as deep as you can so one day your crown touches the floor every time. Keep the shoulders down and engaged into your back. Repeat x 5.
Roll from the tailbone out to plank. Inhale lift your left leg two inches without moving your hips, exhale to place it back down. Alternate sides with your breath. 4 on each side.
Inhale push back to UpStretch, exhale to bend the elbows again. Repeat this entire sequence 3-5 times depending on your level of endurance and precision of form. 🏽For more challenge: lift a leg up to the sky and try one leg UpStretch push-ups. Press down into your hands to actively rip your towel or mat apart out to the sides. This action of pretending to rip the mat apart activates your back muscles more. 🏼️Beginners Tip: perfect your form in both UpStretch and plank before you try the variations. Proper form is critical to make sure you don't create tension and stress where it's not needed. Practice holding plank for 5 long breaths and shallower elbow bends on the push ups.
How do you feel? What was challenging for you? I'm here to help. Would love your feedback sunbeam 🏼
2d

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epicself Illuminate. How? Accept yourself and the moment in all of their imperfections and beauty. Stop resisting. Flow and make decisions based on your intuition. Bring all of your presence forward. Act. Express. Create new habits that tap your potential. Follow your bliss, stumble and fall, do again, find the treasure in the lessons. Bask in the silver lining. Cultivate peace inside by forgiving yourself and others. Let go of resentment, fear, guilt and shame. Be patient and aware of your effects on the universe.
I know...
Easier said then done, but the self work is worth it. Guaranteed 🏼 Raise the bar. Clear the clutter. Allow the light to rush through you.
2d

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epicself Close your eyes
Clear your heart
Let it go
Create space for all the good things coming.
Love yourself so fiercely that when others see you they will know exactly how it can be done. 🏼🌎
2d

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epicself Cacao Plantain Crepes stuffed with pineapple and banana covered in coconut vanilla cream and cacao drizzle! Nirvana in a bite Our last dessert as an tribe for @absolutelystringer and @balichefkatelyn's fellowships here in Manuel Antonio. Katelyn taught Ali how to make these delicious and easy crepes in the dehydrator. They decorated with star fruit and strawberries. What gorgeous edible art! I will miss their bright energy and passion for epic living every day. Be sure to follow their next adventures in epic entrepreneurship. They are flying onward and upward to reach their business and health lifestyle goals. I couldn't be more proud of their progress and drive during our time together. Double tap if you want a bite! Who would you share this with? 3d

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epicself Don't sit back and let life happen to you. Go out and happen to life. Your imprint, your presence, your heart matters more than you will ever fathom logically. Color your world and share it with others. Design a lifestyle and way of being that resonates with your spirit so you awaken the same in others. Could it be that simple? Yes!
What if there were no lines to draw between? No track to follow. No one to answer to. What would you sculpt and why? How much letting go of old paradigms and traumas would need to happen? How much would you have to risk? How much courage would you need?
You already hold the answers. You are already enough. Everything you have gone through in your life has prepared you for this vital moment of creative expression and decision making.
Strip down the walls to your heart. Dance wild under the stars. Your personal joy is of utmost importance to everything else in the cosmos. You being your brightest is the single most significant thing you can reveal in this life. Why? Because it allows and motivates others to do the same. May we rise together. A collective evaluation to the universal heart frequency. In direct alignment with the Earth and the cosmos. A web of love and light 🏼
4d

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epicself 🏼🏼🏼🏼 #truth 4d

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epicself Red Pepper Wraps stuffed with avocado, cucumber, carrot, kale, spicy onion rings, and lemon tahini sauce sprinkled with fresh dill. @absolutelystringer outdid herself with this spectacular technicolor lunch. Over the last month she has been playing in the kitchen whipping up all sorts of goodies with @balichefkatelyn during their fellowships here at EpicSelf HQ. I know she can't wait to get back to Australia to share these easy delicious raw recipes with her family and community.
It's super easy to make these raw wraps in the dehydrator. Have you tried before?
Try this tasty recipe:
5 cups chopped red and yellow bell peppers
3 cups chopped peeled zucchini
1 cup red bell pepper, de-seeded
1 cup sundried tomatoes, soaked and drained
1 green onion
2 teaspoons onion powder
1 to 2 garlic cloves, crushed
1/2 teaspoon salt
1 medium avocado, mashed
3 tablespoons psyllium husk powder
1/4 cup chopped cilantro, packed (optional)

Blend all ingredients in your high speed blender. Spread thinly and quickly on teflex sheets. Put in dehydrator on 105 for 3 hours then flip for another 3 hours. Refrigerate to store and use them throughout the week for a quick snack or meal on the go. Kids love them too!
#EatLightBeTheLight
5d

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epicself A little ballet pilates fusion to tone and sculpt long uniform legs, open the hips and spine, while chiseling the waist. Day 12 of my #PilatesEveryDamnDay challenge is this powerful standing sequence. Are you ready?! 🏽For more challenge: repeat the entire sequence three times. 🏼️Beginners Tip: move slowly and precisely. Maintain proper knee alignment. Line up your knees over your second toes, don't let your knees fall inward. Keep the spine vertical and pelvis neutral. Don't let the your tail stick back behind you.
Won't you join me? Tag a friend you know loves ballet and pilates! Pants by @teekigram
5d

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epicself Euphoric surrender. Blissful acceptance. Fearless compassion. Naked authenticity. Cosmic connection. Rapid awakening of me. What a blessing. This life. This practice. This one heart. May we always remember and be grateful 🏼 6d

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epicself Superfood Mango Banana Nicecream covered with coconut flakes and cacao pieces.... Dessert for breakfast? YES! No more boring cereal or eggs, just nature's most powerful, energizing and detoxifying ingredients. Vitamineral Green by Healthforce Nutritionals is my go-to green powder. It's raw vegan organic and packed with everything your body needs to thrive. You could literally live off of it. Double tap if you want a bite!! 6d

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epicself Move, nourish and be your most epic self. Awareness and discipline give you the freedom to embody your potential.
Day 11 of my #PilatesEveryDamnDay challenge is a fun standing lunge series with a twist. No equipment necessary. Just your breath and your mat Begin with right leg forward and left leg back in a crescent lunge. Left arm forward and right arm to the side. Square your hips and relax your shoulders. Inhale lower you back knee to the mat, exhale to straighten. Repeat x 8.
Inhale straighten both legs and reach arms out to side walls. Exhale bend both knees. Sweep the arms up and down with your lunges. Lightly touch the back knee down if you can with control. Repeat x 6.
Inhale to hold crescent lunge, exhale to twist the torso. Pulse your twist with a double breath. repeat the entire series on the other side. 🏼For more challenge: lift you right heel off the ground the entire sequence. 🏼️Beginners Tip: focus on keeping your hips square and spine long. Perfect your posture then focus on going deeper into the lunges. Keep the back knee super straight during the twist and draw your abs in to stabilize. These lunges definitely make you shake. Breathe through the struggle. You got this! Pants by @teekigram
6d

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epicself Priorities.

You know you need them. You try to organize them. You think you know what they are. And yet somehow you get wrapped up in the glorification of being busy. You run day in and day out completing a thousand little tasks, sending countless emails, liking, commenting, and texting with hundreds of people. Answering to everyone else's wants and needs. You keep a to-do list a mile long because otherwise you feel like an unproductive worthless human. The guilt is unbearable. Your mind rules your day.
Now hold on. Inhale and exhale. Life doesn't need to be this way. The mind is a tool we can harness to direct our focus to our highest goals and intentions. The things that make our spirits dance and positively propel the world forward. We are clouded from our deepest heart calling and most fulfilling work by our minds endless chatter. Years go by, dreams disappear, nothing evolves and depression sets in. We lose sight of what matters most and waste our precious short lives doing work we hate, neglecting our bodies, controlled by our desires, and paving over our souls.
The beauty is you have the opportunity this moment to make a different choice. To consciously choose to prioritize those you love, be the person you already are, and do the things necessary to spark peace from inside out. Our actions express our priorities. Make time for love. Make time for your body. Make time for your personal expansion. Everything else will be drawn to you🏼
7d

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epicself Sandy mermaids flowing under the palm trees. The ultimate way to start the weekend off with a bang. Soaking in the sun practicing the things I love with two amazing bright spirits @absolutelystringer and @balichefkatelyn. These beautiful strong women light up my day. They are a complete joy to train every day and have grown so much during our few short weeks together.

Join us on your mat for Day 10 of my #PilatesEveryDamnDay challenge. Mermaid is wonderful pilates mat exercise for increasing flexibility in the spine and building strength in the obliques, while opening the hips. Plus, it's gorgeous in motion and feels divine!
Begin in a figure four position with your legs. Hips facing the side of your mat. Right leg forward and left leg out to the side. Flex your feet and sit up tall. Try to drop both butt bones to the floor. Read the right arm up and over into a left side bend.
Inhale up to center, exhale to the right side. Land lightly on your elbow and then push off to repeat.
Repeat mermaid for 10 reps and then sweep the arm back and around in a circle.
repeat the entire sequence on the other side.
For more challenge: take your elbow farther down the mat away from your body. Hardly put weight on that hand.
What do you think? Don't you feel amazing?!
1w

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epicself Truth! Eat an abundance of living plant foods. We must stop eating cows and save the rainforest. Vote with your fork 1w

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epicself Did you spend all week sitting at a desk? Then stop whatever you are doing and hit the mat with me for the ultimate butt and hamstring sculpt. This pilates mat exercise will open your tight hip flexors, tone your outer and inner thighs, and lift your butt. All while increasing flexibility in your spine and chiseling your core. I love bridges! This specific bridge is called Diamond Press. Day 9 of my #PilatesEveryDamnDay month challenge.
Begin with your heels together and toes apart in a 1st position. Open your knees the width of your shoulders. Reach your fingers toward your heels and press your arms into the mat.
Inhale to draw your abs in, exhale to curl from the tailbone up to bridge. Articulate one vertebrae at a time. Support the roll by keeping your core engaged. Roll up and down 5 times.

Then hold your bridge at the top, begin to open and close your knees. Two inches open, two inches closed. Inhale to open, exhale to close. It doesn't take much to feel the burn! 10 reps.

Hold your knees shoulder width apart and begin pulsing your hips up double time. 20-30 small lifts. Breathe calm and deep.

These variations are definitely deceiving! They look super easy, but are intense when done properly. 🏼 For more challenge: squeeze your heels together and pull them back isometrically toward your fingers. Also, try lifting your heels high the entire time. 🏼️Beginners Tip: If you feel your low back arch and begin to hurt you have gone too high. Drop your ribs down an inch and curl your tail toward the sky. You should feel your butt, not your back.
To enter for your chance to win my 3 hour "Detox Your Life Ecourse" and "Pilates Six Pack Video Series" take a pic or video of you practicing. Hashtag #PilatesEveryDamnDay and remember to tag me @epicself so I can see your post. Winner drawn on August 15th!
Feel free to ask questions. I am an open book and more than happy to help. Pura vida!
1w

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epicself Who wants a piece of this paradise?! Beach Thai massage anyone? It's been a long work week and you deserve to treat your body to some sweet lovin from healing hands. When you unplug today make sure you take the necessary down time for your mind, body and spirit.

What is your favorite way to relax for the weekend?
Mine includes yoga on the beach, laughs with friends, and A LOT of dancing. Tag someone you want take here!
1w

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epicself When you woke up this morning what was the first fear that came to mind? What has you stressed and anxious already? Put a stop on that thought right now. Remember how capable you are. Everything you have ever experienced or gone through has prepared you for this moment. Isn't that awesome! You have everything you need to squash any fear, create a solution, and walk forward with passion on your unique path. We learn most by doing and experiencing. By loving and giving. Radiate love to reduce all fears. Maintain your high vibe frequency and all else will fall away 🏼 Happy Fearless Friday!

Photo credit: @rawtographer Pants by @onzie Mat by @affirmats
1w

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epicself How is your body today? Any aches, pains or concerns? Where are you holding tension and stress? These are the first questions I ask my clients when we meet up for a coaching session. It triggers them to take a few moments to check in and set their mind for our time together. It's amazing how we can walk around all day and not even think to check in with how the body is feeling. It's hilarious really.

The first thing I do when I get up is stretch. It tunes me in right away to any soreness that is lingering from the day and night before. I grab my foam roller or tennis balls to massage out the muscles and fascia. Feels so good and sets my body awareness for the day. I highly recommend you get into a similar habit.
Join me on the mat now for Single Leg Exchange and Criss-Cross for Day 9 of my #PilatesEveryDamnDay month long challenge.
Begin with right leg in table top and left leg extended forward. Curl your upper body toward your knee and hold it there as you switch sides.
Watch my hand placement in the video to perfect your form. Keep the legs parallel. They will want to turn out. Hold your neutral pelvis as you alternate sides. 5 reps each side.
Move directly into Criss-Cross with hands behind your head. Twist your ribcage from one side to the next as you maintain pelvis stability. Repeat 5 reps on each side. 🏽For more challenge: Take your extended leg lower to the floor. Curl a little bit higher and alternate between slow and fast reps. 🏼️Beginners Tip: practice keeping your pelvis stable and upper body curled forward. Start with the legs extending at a 45 degree angle instead of low over the floor. Start slow and precise and work up to more reps and a variety of speeds.
Happy practicing! Tag your other #pilatesaddict friends.
1w
  •   epicself @drinkshakti I use the sunglasses to prevent my eye brows from squinting. It's also way too bright mid day in the tropics when I filmed this. My eyes would have been hurting after an hour out. 1w
  •   nicktongsan @jeemom662 sixpack 1w
  •   mursidee @ay.lin_ bu kızda cig besleniyor ben seni etiketlerim takip edersin kızları 1w
  •   ssadler11 @ashleyajohnson do you ever see her around? I always see her pics and know right where she is at and I look for you in the background 1w
  •   drinkshakti @epicself no necisito senorita. Eye glasses were invented in 1929. The human endocrine system benefits from ultraviolet rays that the eyes absorb during daylight hours, especially peak daylight hours. Over time, our eyes become accustomed to sunglasses, just like our body becomes accustomed to caffeine. The more we use them, the more we need them in order to not squint. The endocrine system needs UV light to thrive. Over time, allowing more and more sunlight into eyes will reduce the amount of squinting (and wrinkles). The bates method is also another incredible tool for restoring eyes to 20/20 vision and crystal clear vision naturally. You seem super on point on health, so thought I'd share! http://articles.mercola.com/sites/articles/archive/2014/07/20/bates-method-vision-program.aspx <--- BATES METHOD (banned because sunglass companies and doctors were afraid of the revenue losses, imagine that). #freeyoureyes 1w
  •   notesofmint Awesome thanks for sharing this 1w

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