Sometimes I can literally just keep hitting snooze over and over and struggle to want to get up, mostly due to being menopausal and that disrupting my sleep.
Sleep is so important to our wellbeing, and getting to sleep easily at the end of the day, surprisingly begins with getting up easily in the morning (more than the other way around!), so try this energiser to get up and start your day on the right footing. I will cover getting to sleep at the end of the day in another podcast later.
I have noticed over many years that I need to make a conscious choice to get up straight away, and definitely NOT listen to that old narrative that can buzz around my head, and and allow me to habitually press snooze.
It is about making that conscious decision, yes, making that decision and being responsible for your thoughts. So, I have made this little 5 minute energiser to inspire my lovely clients, and hopefully to you too, to change that. This will help get you to get up by introducing some gentle moves and and good intentions to start your day the best way.
Being only 5 minutes it is so doable. no excuses, it’s less time than the snooze gap, try it out and let me know what you think and if it helps.
Please subscribe, rate and review the podcast, this may help others find the positive benefit of this energiser – thank you.
Poor posture will upset the complex psoas amongst many things, and can affect your breathing, and can be the cause of your bad back or inflexible or tight hips.Upsetting vagal tone and the nervous system keeping you locked into the fight/flight/freeze.
A tight core can restrict the diaphragm and the lungs and disrupt coherency.
Understand its’ relationship and health benefits to breath, hip, back, kidneys and the pelvic floor, abdominals, back and it’s emotional links to good health
Fluid movement is what we want to encourage to establish a healthy core.
The Psoas -an embodiment and mindful movement workshop.
An holistic approach to relax and condition your Psoas.
Explore where the Psoas resides, what is it anyway?
Why it is something you should know about, and why
knowing and embodying it can help improve its function.
Enjoy discovering the location and function of the Psoas and illiacus, efficient movement and training and release and its supportive structures
Explore the emotional psoas. Finishing with a bonus meditation to fully absorb and embody an holistic workshop.
Who is this workshop is for?
Anyone who wants to
learn more about their body, embodying its movement,
those who want to
release tight hips or back tightness, and feel more open, physically and mentally.
Pilates/Yoga/Movement/Meditation Teachers or Therapists and Bodyworkers who want in-depth explorations and user friendly way to gain knowledge to help themselves and others
Saturday 11 July- 10:00-12:00pm
Live teaching in the comfort of your own home through zoom
WHAT do we do more than anything else in our life?
And right now what do we need to focus on MORE than ever?
release tension, anxiety and stress,
loosen tight musculature of the neck and back,
ease emotional tension
maybe we could improve the pelvic floor, spinal movement, digestive problems
and generally just feel a whole lot better!
⭐️Wouldn’t you want that for yourself?⭐️
in this workshop we will
Experience the diaphragm
Learn to embody the design of our breathing anatomy
Tone the diaphragm and relax it
Understand the link with breathing, abdominals, pelvic floor and emotions
Relax the neck
Ease anxiety and stress
how breath can help you think clearer, manage stress and boost your immunity
Better breathing equals a calmer mental state, increases energy levels,
improve heart and lungs, digestion, ease the thoracic spine, neck and its musculature. and more importantly how we experience life.
With the current situation we need more than ever to have tips and the understanding of simple ways we can use at any moment, to keep us healthier and give us better clarity for making better decisions.
💕Better Breath Equals Better Life💕.
come and join me for this
Breathing Better Workshop
learn, move, embody
Franklin Method, Bodywork, Movement and Meditation
live streaming from zoom into your own home.
you will need
a safe space, where you won’t be interrupted,
a mat or chair, cushions/pillows or yoga bolster, blanket an open mind and curiousity.
internet, computer or iPad or similar device to watch from and zoom (free platform)
investment for your health
£30 for one – £45 for 2 from same location and on the same device
Your pelvis, your root, have you ever given it any thought?
No? maybe that is the problem.
Come and explore why knowing and embodying the pelvis and it’s rhythms can have profound effects on the health of your hips, back, knees, pelvic floor and even hamstrings, hip flexors and shoulders.
If you are curious, if you want to move with more ease, flexibility, and feel good in your body this is a workshop you will want to be part of!
Whether you are a Pilates or Yoga devotee, dancer, sports person, gym bunny or ANYONE who wants to experience what feeling good in your body REALLY feels like, or wants to release tension, improve movement and flexibility, and increase strength, this workshop is for you.
Understand the biomechanics and how visualisation and imagery effects your function.
Get to know the design of your pelvis, what it looks like, the function of the hip joint, the rhythms of the bones for healthy hips and spine, and learn bio hacks to better movement.
Additionally participate in a healthy hip class, self massage, and finish with a ROOT meditation.
This workshop is informative, yet fun and relaxed.
Please wear clothes appropriate for moving easily.
Come, listen, learn, embody and move! Be curious, I look forward to taking you on a journey.
Sue Dawson, Franklin Method Educator, Garuda and Pilates Teacher/Therapist, BodyWorker, Meditation Teacher
We will use movement, touch, proprioception and visual props.
the Psoas, (hip flexors) your true core, your emotional centre.
Poor posture will upset the complex psoas amongst many things, and can affect your breathing, and can be the cause of your bad back, inflexible or tight hips.
A tight core can restrict the diaphragm and the lungs and disrupt coherency. Fluid movement is what we want to encourage to establish a healthy core.
The Psoas -an embodiment and mindful movement workshop. An holistic approach to relax and condition your Psoas. Explore where the Psoas resides, what is it anyway? Why it is something you should know about, and why knowing and embodying it can help improve its function. Its relationship and health benefits to breath, hip, back, kidneys and the pelvic floor and it’s emotional links.
Enjoy discovering the location and function of the Psoas and illiacus, efficient movement and training and release. Explore the emotional psoas. Finishing with a meditation to fully absorb and embody an holistic workshop. This workshop is perfect to do after the healthy hip workshop to deepen your understanding, but is an individual workshop.
Who is this workshop is for?
Anyone who wants to learn more about their body, embodying its movement, those who want to release tight hips or back tightness, and feel more open, physically and mentally.
We will be using props, dynamic imagery, the use of balls and bands, we will touch on the pelvic floor and breathing ready for the next workshop “Just Breathe” and “the Pelvic Floor, being resilient.”
please note each workshop is a stand alone workshop in their own right but very powerful when linked together
PENDING COVID-19 RESTRICTIONS
Saturday July 4th
One workshop £45
✨BOOK ALL three workshops FOR a real depth of learning ✨
Keep an eye out for the next dates and workshops
If you have a venue and would like to host one then please get in touch.
What a fabulous weekend was had by us all on the SG Pilates Coastal Retreat, we were blessed with amazing sunshine on the North Devon and perfect sea state and wind conditions for paddleboarding as an additional treat.
We started our mornings with an early start with Qi Gong cleansing and strengthening the organs routine on the headlands with the perfect view. The energy created was just amazing. We closed each evening with a meditation. Sessions were Pilates, Garuda and Barre plus a Franklin Method Workshop about the Pelvis and Psoas. The weekend was a perfect balance of moving, mindfulness and play!
Every bite of our food was just super delicious thanks to our wonderful chef Stacey Fae Jones and her husband Will, the Gin Master!
So thank you to everyone that came, with their amazing energy, laughs and love and to everyone that were involved along the way, Stacey and Will Jones, Lucia Mcauliffe for the exceptional bodywork she provided, Darren Sturgess, the man of musical talent and his handpan session, and of course my wonderful husband for helping with the behind the scenes lugging equipment and listening to me checking over and over again I had everything in place! (for the many months in preparation and on the weekend!)
Josephine Bush, is the first British Woman to complete the Amundsen Expedition in Norways Hardangervidda, known as the hardest ski race in the world!
100 km in only 50 hours and 55 mins pulling a 40kg pulk.
We are so proud of you!
This is what she had to say,
“It’s a funny thing setting your sights on something, working towards it and then achieving it. There is a moment of quiet reflection always on the achievement. This event was gruelling and challenging in so many ways – the physical and mental demands are huge. You have to prepare well and not cut corners. Your body is your greatest asset so you work with it to push it forward beyond what you think it can do. Working with Sue Dawson was the string to my bow. I was physically fit – I had endurance ingrained in my muscles and cardio fitness. What I lacked though was solid core strength and stability. The meticulous nature of her Pilates training attuned me to my bodies imbalances. It helped me understand at a deep level how I was moving and enabled me to connect with small changes that made a huge difference. Such changes matter when you are pulling a 40kg pulk day and night over 100km. I finished the race with literally no aches or pains in the legs or back, something I had, prior to meeting Sue, contended with in training. So Pilates works. I’m proof!
And as to that end of race, it’s not all it’s cracked up to be, as you realise that the real joy is the journey to get there. What you learn, who you meet and where that takes you.”
I love the last part, so profound and humbling!! it is always the journey!! and recognising that, is the key to happiness 🙌🏼⭐️
Thank you Josephine, its been a real pleasure working with you.
She has raised over 7k there is still time to donate to these worth while charities,
The Pilgrim Bandits and South West Childrens Hospice. –donate here
An Evening with Josephine
if you are interested in coming to meet Josephine, hear her story, her drive, what inspires her and so much more, we are arranging this to help raise money for her charities so da please get in touch so we can send you details as soon as they are scheduled.
Six full days of training from 9am to 6.30 pm at the Garuda Studios in London.
I feel amazing, I have spiralled and twisted, lengthened and undulated, hung upside down, pushed, pulled , flexed, extended on springs, straps, poles, paddles, bands and bricks.
I have trained with other instructors, coaches like myself from all over the world; Switzerland, Sweden, Korea, France , Brazil, Spain , Italy and Denmark.
What an enriching experience. A bonding of energies through movement. Our common ground.
Taking time to work on my own body for hours is such a privilege and a great reminder of how much my body loves to move. It’s something I have always done, from a young child to young adult learning martial arts, gymnastics, dance and athletics
Cycling around Europe in my early twenties. And then training To be a fitness coach from 1990. Competing In aerobic competitions just before I had my 2 beautiful babies, 23 years ago now! I still love teaching even now 28 years later.
I am so passionate about what I do, I am so passionate about helping others whether it is simply trying to be able to walk with ease after injury, be able to turn over in bed easier, to get rid of back or hip pain, to be able to reach up to the top kitchen cupboard, or whether it’s an athlete trying to gain more body awareness, more flexibility, more strength or balance, to be able to work well,so they get less injuries, to beat their personal goals and improve their PB’s. To a mother who just needs a break from the home and gain some ‘me time’. From the office worker who just wants to be able to be less stiff, or an insomniac to sleep better.
Movement should be a joy, a celebration, something that makes you feel alive and centred and connected back to your authentic self. A time to return home to the centre of your being. To escape the external pressures, a release of pent up frustration, pressures, rules.
Doesn’t that sound so amazing?! Is that your experience?
A reminder of the me time that is so important to our well being on so many levels and yet sometimes we got lost in doing stuff for everyone else we forgot about ourselves.
For me, that is true, sure I train and move everyday but I need that quality switch off time, where I go in my studio and shut out the world and just listen and honour my own bodies needs more. Yes more! I meditate daily several times a day if I can, sometimes for only short periods and sometimes hours but lets see if we can all make sure we stop and listen to what our bodies really need, not what we think we need, or what we have been told we should do or not do. To really stop, feel the response of what the body is really needing, more sleep? More flow? Better nutrition, meditation, family time, more space, less work, less online time. Get connected to the earth, grounding, barefoot outside. I was fortunate enough to rent a room for bodywork many many years ago with an inspiring man who taught me so much about earthing the self, he was so ahead of his time. Always so interesting, so thank you to him.
So guys, let make it our reality. Dance, sing, move and take time out.
Have a wonderful week 💕🧘🏻♀️
Our last week together before Josephine leaves for Norway.
Josephine’s challenge is to be the first British Woman to complete the Amundsen Expedition, known as the hardest ski race in the world! And I have the pleasure of training her over the last 2 months of prep to help her. We have been working on true core strength and resilience.
Todays 90 minute session we worked on techniques to help ⭐️rejuvenate, relax and restore⭐️. One of my favourite sessions that I teach.
As a professional bodyworker I showed Josephine how to release tight muscles and tension by using her hands, body weight and also spiky balls (something I have promoted to all my clients, over the last 20 plus years, whether this is in Pilates sessions, restore or one-to-ones) for massage and acupressure points and through breathe and imagery. We discussed and practiced meditation and breath, and the relation between a tight psoas (hip flexor) breath, stress, back stiffness, less resilient core and pelvic function. I showed Josephine bones and props to help her have a clear mental imagery to help her improve the function of the psoas and diaphragm link when she practised her release conditioning exercises. and breath work.
Having her mind focused is so important she has to think clearly under such stress in order to survive the conditions and succeed in her challenge. This is no ordinary race. Josephine has a time pressure (it’s an endurance race), but also has to navigate in extremely dangerous situations, whilst cold, in the dark and with little or no rest. She is in unknown territory, on her own, competing in an extreme physical test of her strength, endurance and determination to survive and succeed clarity and focus is not just needed it is essential. So how do you maintain that clarity and focus under such pressure?
So practising Meditation and rhythmic breathing will help keep the pre frontal cortex optimally working for performance, quick thinking, decision making, something that is impaired when stressed. Practicing these skills is equally important in both the rest and recuperation phase as well as the exertion phase. This is why as part of your trying for such an extreme endurance event it is critical to learn how to rest and recuperate properly and effectively. This is an area, in my experience where most athletes and most of us in general, could increase there performance of many levels by focusing on these areas. After all muscle is built and healing takes place when the body is in a rested state.
Josephine, I send you off with so much love, energy and the best of all my knowledge and wish you success and ease! I cannot wait for your return to gear all about it!!
If you would like to hear more, please contact me and we will let you know when we arrange
⭐️An evening with Josephine⭐️
a fund raising event to hear her story, an event you really must attend and see what inspires this amazing, lovely and humble lady!!!
With only a couple of weeks left until the hardest ski race in the world, Josephine is working hard dragging tyres around the hills of Wrington, Cleeve and Redhill prepping her for pulling the 40kg pulk around Norway’s Hardangervidda Mountain Plateau.
Josephine’s challenge is to be the first British Woman to complete the Amundsen expedition, known as the hardest ski race in the world! And I have the pleasure of training her over the last 2 months of prep to help her. We have been working on true core strength and resilience.
Strength comes from balancing all systems. Over the last two months, when I was introduced to Josephine, I have watched her move and how she moves, listened to her challenges and created plan of what would really help her the most. We are working on being flexible, resilient, balanced, using functional movement patterns, anatomy trains, facial slings, dynamic neuro cognitive imagery and somatics, integrating Pilates, Franklin Method, Bodywork and Garuda.
Josephine will be needing her body to be working efficiently so she can maximise her performance and endurance. She needs her body to move smoothly and well and not be in a tension state that just causes the body to be under more stress, not a good place to be if you want to be efficient or need to able to repair itself. Moving well, For example tight hip flexors need to be conditioned to be more fluid which will then release tightness in the back and dysfunctional hip patterning. This is crucial to her when her core needs to be balanced and functioning well for walking and pulling the pulk. A tight psoas (hip flexor) will also impair breathing, not something anyone wants let alone when you will be challenged aerobically, under extreme stress and cold weather conditions! We mobilised her spine in all ranges, paramount for spinal health and disc health.
She is raising money for two wonderful charities: The South West Children’s Hospice and The Pilgrim bandits.