Backbend: Bridge

  BODY PARTS Strengthens back body..hamstring and gluteus Maximus Stretches front body: Quadriceps and iliopsoas  Back Mobilization of the spine and erector spinae. EQUIPMENT BENEFITS TIPS Lie on your back with knees bend, feet under knee, roll vertebrae by...

Fridge Pull for Shoulders

BODY PARTS Pectoralis major/minor Serratus anterior and Lattisimus dorsi EQUIPMENT Fridge BENEFITS Stretches chest, shoulder and back to assist with upright posture TIPS Hold on with a straight arm to the top of fridge 3 parts of fridge – wide V, narrow V and...
Sheila’s Ginger Beer

Sheila’s Ginger Beer

Many variations of the homemade ginger beers brewed all over sub-Saharan Africa. Fresh ginger makes a spicy drink, cooling in summer, warming in winter and always refreshing and energizing. Fruit juices other than the citrus called for below, such as pineapple,...
Index of May 2020 Classes

Index of May 2020 Classes

  May 28 – FUNCTIONAL RESTORATIVE – The Blue Zones May 27 – HATHA – Strap Adoration May 25 – HATHA – Stack’Em 4 – TRUST May 22 – FUNCTIONAL RESTORATIVE – Whole Hearted (Brene Brown) May 21 – POP-UP – Pilates May 20 – HATHA – Do. the Splits May 18 – HATHA – Pura...
Black Bean Soup

Black Bean Soup

We have a hiking group in Puerto Vallarta Mexico who adore to get on a Panga (small boat with a motor on it) and ride 30 minutes toYelapa. We hike up the Yelapa River, crossing 2 times with wet feet and arrive after an hour and half to the most sensational water fall...