Be in you

🌿 Knee Stability – Flow

🧠 As you can see,
the knee doesn’t work alone.

It is supported by
quads, hamstrings, and glutes.

Strong, coordinated muscles
→ less stress on the joint

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🍑 Hamstring Bridges
Why: support from behind
Heels close → lift hips
Cue: feel hamstrings • ribs down
10–15 reps • 2–3 sets

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🧎‍♀️ Reverse Nordic
Why: quad strength in length
Kneeling → lean back → return
Cue: hips extended • slow control
6–10 reps • 2–3 sets

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🦵 Knee Over Toe Lunge
Why: control in full range
Step forward → knee over toes → push back
Cue: knee tracks • heel grounded
8–12 / side • 2–3 sets

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✨ slow & controlled
quality > depth

💬 Train the whole chain.
Support your knees.

🔄 Pelvic Tilt
Why: Pelvic floor + deep core activation

How: On your back, knees bent, feet grounded
Exhale → engage core → draw belly button toward spine
→ press lower back into mat → p***c bone tilts slightly up

Hold 5–10 sec

Inhale → slowly return to neutral (slight arch)

Breath: Exhale → activate
Inhale → release
Reps: 8–12
2–3 sets

🐄 Cat–Cow
Why: Breath + pelvic floor connection

How:
Inhale (Cow)
Belly softens down
Chest + tailbone lift
Gaze forward

Exhale (Cat)
Round spine
Draw belly toward spine
Chin to chest

Reps: 8–12
2–3 sets

🔥 Reverse Plank March
Why: Strength + stability

How:
Legs extended, hands behind (fingers forward)
Lift hips → body in one line
Lift one leg slowly → keep hips level → switch sides

Reps: 6–10 / side
2–3 rounds

✨ Hip Reset Series

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✨ Forward (Control)
•⁠ ⁠8–10 reps
•⁠ ⁠2–3 sets

→ slow forward & back
→ torso upright
→ no lower back arch

*Focus:* control + stability

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✨ Open (Mobility)
•⁠ ⁠8–10 reps
•⁠ ⁠2–3 sets

→ shift hips back & forward
→ *push through your heel to come back*
→ chest tall
→ foot grounded

*Focus:* inner thigh + control

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✨ Seated (Length & Control)
•⁠ ⁠6–8 reps or 20–30 sec hold
•⁠ ⁠2–3 sets

→ stay tall
→ gentle lean into hip
→ active stretch

*Focus:* length + control

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✨ Tempo
slow & controlled

✨ Rest
30–45 sec

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Move with intention.
Build strength through control.

✨ Neck Reset Guide

Release. Activate. Strengthen.

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✨ Upright (Release)
Slow rotations right ↔ left
8–10 reps each side

→ relax your shoulders
→ move slow
→ no pushing

*Focus:* let go of tension

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✨ Supine (Activate)
Chin forward + small lift + rotate
6–8 reps

→ tiny movement
→ keep neck long
→ stay controlled

*Focus:* deep neck muscles

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✨ Prone (Strengthen)
Lift head + rotate slowly
6–8 reps

→ work against gravity
→ no lower back tension
→ stay soft but strong

*Focus:* control + strength

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✨ Tempo
Slow → 2–3 sec per side

✨ Breath
In center
Out in movement

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Move slow.
Feel more.

*Same movement. Different effect.*

✨ Quinoa Flatbread Bagels

simple. nourishing. homemade.

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✨ What you need:
• 1 cup quinoa (soaked overnight or min. 2h)
• ½ cup plant milk
• 1 tsp baking powder
• ¾ tsp salt

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✨ How I make them:

• soak the quinoa well (this makes them easier to digest)
• blend everything until smooth

→ the texture should be thick but still pourable

• pour into a zip bag
• cut a small corner
• pipe hand-sized rings onto baking paper
• spread them thin with a spoon

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✨ Bake:
425°F / 220°C
~10–12 min

→ flip if you want them extra crispy

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crispy outside
soft inside
so simple, so good

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✨ Why I love them:

→ gluten free
→ minimal ingredients
→ keeps me full & grounded

→ rich in plant protein
→ supports stable energy
→ gentle on digestion

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food that fuels you
without overwhelming your system

simple ingredients
your body understands

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food can be simple.
and still feel really good.

💛

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Posture Reset – Upper Back

Many of us spend hours sitting, looking at screens, or training the muscles we see in the mirror.
But the muscles that keep us **upright and stable** often get neglected.

This simple **upper back activation routine** helps improve posture and support healthy shoulder movement.

**1. Prone Back Extension**
Hands behind the head. Gently lift the chest while keeping the neck neutral.
Activates the spinal extensors and upper back muscles.
**10–12 repetitions**

**2. Prone Y Raise**
Arms in a Y position, head stays on the floor. Lift the arms slightly and draw the shoulder blades down.
Targets the lower traps and improves scapular stability.
**10–12 repetitions**

**3. Prone Pull-Down**
Arms reach forward, then pull the elbows toward the torso while lifting the chest slightly.
Strengthens the upper back and improves shoulder blade control.
**10–12 repetitions**

Repeat **2–3 rounds** with slow, controlled movement.

Small movements. Big impact.

Save this routine for your next mobility or warm-up session.

Lower Back Reset – Mobility Routine

If you sit a lot, your lower back often becomes stiff and overloaded.
This simple mobility routine helps to restore movement and reduce tension in the lower back and hips.

**1. Seated Side Bend (90/90 position)**
Sit upright with both legs in a 90° position. Slowly bend your torso to the side.
Improves lateral mobility of the spine and activates the side core.
**10–12 reps per side**

**2. Supine Spinal Rotation**
Lying on your back, guide one knee across the body while the shoulders stay on the floor.
Mobilizes spinal rotation and releases tension in the lower back.
**8–10 reps per side**

**3. Elevated Forward Fold / Hip Hinge**
One foot slightly elevated. Hinge at the hips and let the upper body hang relaxed.
Decompresses the spine and stretches the posterior chain.
**20–30 sec hold**

**4. Wall Supported Lower Back Rotation**
One leg on the wall, the other bent. Slowly let the bent leg move to the side.
Improves spinal rotation and hip mobility.
**8–10 reps per side**

Move slowly and with control.
Repeat **2–3 rounds**.

Small movements. Big impact.

Shoulder Mobility Routine 💪

Healthy shoulders need movement, control, and repetition.
These exercises help improve mobility, activate the rotator cuff, and support better posture.

Exercises in this routine:

1️⃣ Kneeling Shoulder Circles
Move the arms in large controlled circles to improve shoulder and scapular mobility.

2️⃣ Alternating 90° Shoulder External Rotation
Keep the elbows at shoulder height and rotate from the shoulder, not the wrists.

3️⃣ Overhead Shoulder Mobility Rotation
Hold the elbow overhead and gently move through the range to open the shoulders and stretch the triceps and lats.

Perform each exercise **3 × 10 repetitions** with slow and controlled movement.

Mobility improves with consistency — repeat this routine regularly and your shoulders will move better over time.

Most people think mobility and flexibility are the same.
They’re not.
Flexibility = passive range.
Mobility = active control.
You don’t just want to reach a position.
You want to own it.
Range + Strength + Control.
That’s real freedom in your body.

NOURISH BOWL 🌿
Crunchy chickpeas, roasted sweet potato, quinoa, lemon arugula,
avocado & pomegranate on a bed of creamy tahini.
Colorful, grounding & deeply nourishing.

Serves 2

🧆 Chickpeas:
2 cups canned chickpeas, drained & rinsed
Drizzle of olive oil
1 tsp onion powder
1 tsp garlic powder
1 tsp smoked paprika
Pinch of salt & pepper

🍠 Sweet Potato:
2 medium sweet potatoes, peeled & diced
Drizzle of olive oil
Pinch of salt & pepper
1 tsp onion powder
2 tsp smoked paprika

🥬 Arugula:
2 cups arugula
Juice of ½ lemon

➕ Other:
2 cups cooked quinoa
¼ red onion, thinly sliced
½ cup pomegranate seeds
Tahini dip (tahini, lemon, oil & salt) or hummus
1 avocado, sliced
Sesame seeds

🔥 Instructions:
Preheat oven to 200°C / 392°F.
Line two baking trays with parchment paper.

Add sweet potatoes to one tray.
Drizzle with olive oil, add salt, pepper, onion powder & smoked paprika.
Toss to coat.

Add chickpeas to the second tray.
Drizzle with olive oil, add salt, pepper, smoked paprika,
garlic & onion powder. Toss well.

Place both trays in the oven
(sweet potatoes on the top rack).
Bake for 35 minutes, turning once halfway,
until golden and crispy.

Meanwhile, add arugula to a bowl,
add lemon juice and gently toss.

To assemble:
Spread tahini on the bottom of each bowl.
Top with quinoa, lemon arugula,
roasted sweet potato, crunchy chickpeas,
red onion, avocado, pomegranate & sesame seeds.

Eat slowly. Nourish deeply. 🌿