Health, Lifestyle

BULLETPROOF Your Body – the fundamentals to live well, free of pain.

Fluidform founder Kirsten King sat down with Fashion Quarterly to discuss the concept of “future-proofing” your body to achieve “optimal health”. 

We all want to feel optimal health; to wake up each morning and feel comfortable in our skin with ideally full use of our joints, muscles, tendons etc. all free from pain. It’s been normalised to expect a level of pain or decline with age. What’s a realistic level of pain/discomfort and/or how can we reverse these ailments?

I think regardless of our age and gender, we are encultured to live with a level of discomfort. We have clients come into our studio or sign up to Fluidform at Home who have suffered for years with chronic pain and imbalances. As women, we often hide our pain and men are taught to “get on with it”. Since the beginning of Fluidform, I have endeavoured to normalise “optimal health”. No one should have to live with pain or discomfort. My experience in injury rehabilitation, prenatal and postpartum exercise, pre-hab and professional athletic training has shaped my ability to “read” bodies and identify acute physical imbalances and emotional barriers. I teach a highly personalised and prescribed method proven to rebalance the body to work at its optimum.

Fluidform has a unique focus on your slow twitch, stabilising muscles, that support your joints, stability, balance and posture to realign and strengthen the body. Working these muscles in slow, controlled movements effectively balances your body – creating long, lean and toned muscles without causing stress on the joints and body. This type of exercise minimises the risk of injuries, supporting not only your fitness but day-to-day life. You will experience less pain, improve your flexibility and start to move more efficiently. 

Whether you’re an athlete, an expectant mother, or at a desk job, how can Fluidform Pilates benefit each person’s unique needs?

The Fluidform journey starts by identifying the individual’s imbalances and releasing any emotional barriers to movement. Movement is about feeling comfortable and safe. These emotions ensure the body is relaxed and ready to move. This is an approach I have taken from my studios and replicated online, offering a personalised program for all new members to get them started. It’s not uncommon for new members to experience an emotional release during their first few workouts. We ensure to match the level of care and detail you would expect from an in-studio class, at home. Whether you are a new mum returning to movement, strengthening your body for pregnancy, rehabilitating an injury or just new to Pilates – you can experience effective exercise tailored for your body, anywhere in the world.

What are some of the tell-tale signs that your body is craving more movement?

Your posture, balance and composition are often the first to indicate a lack of movement in the body. The tell-tale signs I will look for is a forward tilt in the pelvis, which indicates a lack of core connection and strength. A weak core generally impacts the posture – hunched over shoulders, tightness through the chest and a droopy head and neck. You’ll often feel off-balance, clinging to objects as you get up from the floor or chair and experience pain in your neck, shoulders and lower back due to poor posture and body awareness. This lack of awareness and core strength can impede on your confidence and composition, the way you hold and carry yourself as you move.

What are the common everyday complaints you see in the studio and on your online platform and what do you typically recommend?

We see a whole spectrum of pain and imbalances – it makes our work both interesting and challenging – identifying these pain points, finding the imbalances and programming movements to realign, rebalance and strengthen. Often these unique pains and niggles can be linked to past injuries or traumas, the ones we neglect as part of our encultured aversion to pain. However the most common ones start with our day-to-day actions. Office workers develop pain in their lower back, neck and shoulders due to incorrect office ergonomics. Pregnancy can bring its own unique set of discomforts and pain, as your body adjusts to grow and prepare for childbirth. Athletes or long-distance runners can experience pain in their feet, legs and hips as often you are overworking certain muscle groups without glute activation and core control. Fluidform and Pilates is a highly unique and prescription experience for everyone and while there is no “simple fix” – I always start with the basics,

  • Connecting your breath to your movements to help with activation and engagement.
  • Focusing on your set-up position – finding a neutral spine position, supporting your head and lower back.
  • Forget what you think you know about Pilates and find trust in the process. Change doesn’t happen overnight, but with commitment and consistency, you do have the power to realign your body and rediscover yourself again. “Optimum health” is within your reach. 

We’re increasingly time-poor. What level of improvements will people feel if they commit to 10 mins per day versus 20 mins versus 40 mins etc.

Consistency really is the key to results. There is a constant flow of health and wellness trends promoting a quick fix to looking and feeling good, but there is no quick fix to strengthening your muscles for a toned, lean body. When we consistently work our muscles through controlled, targeted movements, our muscles fatigue and gradually strengthen to achieve a more defined body. The first step is commitment, and the key is consistency. We practise and preach 20 minutes a day in order to fire and fatigue the muscles to gradually build strength, tone and confidence. However, any movement is better than none. It starts with creating a habit, which becomes a lifestyle. I often will say to anyone struggling with time or commitment – it’s about forming a lifetime relationship with movement. 

What are some of the misconceptions about Pilates?

As a result of social media there is a stigma around who Pilates is cut out for. Pilates can often be dubbed as exercise for females or there is a level of intimidation around Pilates. We have members join up to Fluidform at Home who will email us after their first few weeks and say, “I didn’t think I was fit enough to do Pilates, until I found Fluidform” or “I was always intimidated to go to a studio, but now I’ve built the strength and found the confidence I needed with Fluidform at Home.” Pilates is for everyone. It originated during the war as a rehabilitation method for injured soldiers. It’s now used worldwide amongst professional athletes, sporting teams and prominent within the exercise routines of pregnant and postnatal mothers. Pilates is a multi-functional superpower for bodies of all shapes, sizes, age and gender. 

There is a misconception that Pilates is “easy”. For anyone who hasn’t done Pilates before, they will often group it with stretching or yoga. Pilates has the ability to challenge the most advanced, athletic bodies. It works all our tiny muscles through isometric and isotonic holds, layering techniques and high repetition sequences to quickly engage and fatigue the muscles. We progress this with small equipment and resistance training to strengthen, lengthen and tone. The stronger you become, the harder your muscles will work. 

You’ve been known to have an intuition when it comes to reading people’s bodies. Can you please expand on what this means and how it informs your programs both in-studio and online?

Over my career I have had the privilege of teaching bodies from all around the world. This level of experience coupled with my deep fascination for the human body and desire to help others has equipped me with this ability to “read” bodies and identify what’s required to help them. This comes from a place of pure compassion – it’s both magical and rewarding, yet continues to challenge and inspire me. I’ve always been a very active person – my love of running introduced me to Pilates after a knee injury. My husband was a professional NRL player and I am a mother of three girls. Having lived through this experience of injury rehab and prehab in the sporting world, childbirth and now introducing my girls to the power of movement, body awareness and strength – my personal experiences and learnings continue to provide me with knowledge and expertise. My clients around the world will quite often refer to me as “the body whisperer”!

Providing this level of detail and consideration on Fluidform at Home has been a core brand principle since I launched the program in 2018. Before we launched I started by setting up a camera in the studio teaching clients without watching or correcting them. I would watch back on these videos and observe their form, set up position and movements. I needed to ensure my cues and instructions were clear and specific without my physical touch. I want you to feel like I am in the room with you, correcting your imbalances, adjusting your form and pushing you to stay motivated with me. This took months of development before I finally reached a stage where I said, “okay, this works! And has the potential to transform lives”. 

Beyond our technical milestones (launching a custom app, introducing personalised programs, providing a free equipment pack), we provide an intimate and accessible approach to our communications. Our customer service team is made up of Fluidform instructors, providing in-depth knowledge to our clients around the world and I work closely with the team to provide feedback, new learnings and guidance. Every touchpoint of what we do remains authentic to our brand vision – helping people to rediscover the best versions of themselves and build a lifetime relationship with movement. 

Health, Lifestyle

5 items you will find inside Kee’s Pilates bag

Fluidform founder Kirsten King takes you through the 5 items you will find inside her Pilates bag to stay active on-the-go, hydrated and nourished.

Klorane Dry Shampoo – for post-workout freshness. This product is my saving grace between working out and meetings.

Fluidform Socks – whether I am on the Reformer, teaching or working, you will often find me in a pair of comfortable socks and these Fluidform grip socks are perfect for all.

Fluidform Water Bottle – always with a straw to keep me hydrated through the day. Our Fluidform Water Bottle has hydration trackers so I know I am meeting my hydration needs.

Lesse Regeneration Mist – I will use this multiple times throughout the day to keep my skin feeling fresh and hydrated.

Loco Love Chocolate Bar – I love something sweet in the afternoon so I keep one of these in my bags for a 3pm re-fuel. It’s delicious, but full of superfoods to keep me feeling energised.

Challenge, Movement

BULLETPROOF YOUR BODY

28-Day Pilates & Nutrition Program
To BULLETPROOF YOUR BODY – the fundamentals to live well, free of pain. 

Bulletproof your life with 28 days of workouts and recipes to live well, free of pain. Build the foundations to achieve your optimum health, and achieve real results. Support your workout plan with anti-inflammatory, high protein recipes for immunity and longevity. 

“Since the beginning of Fluidform, I have endeavoured to normalise “optimal health”. No one should have to live with pain or discomfort. My experience in injury rehabilitation, prenatal and postpartum exercise, pre-hab and professional athletic training has shaped my ability to “read” bodies and identify acute physical imbalances and emotional barriers. I teach a highly personalised and prescribed method proven to rebalance the body to work at its optimum.” Kirsten King, Fluidform founder 

WHAT’S INVOLVED?

  • Embark on a 21-day calendar of 10 NEW workouts + an optional BOOST program to advance your workout plan.
  • Enjoy 21 days of breakfast, lunch, dinner and snack recipes to reduce inflammation, support muscle growth and recovery and promote longevity.
  • Follow the Pilates & Nutrition Challenge with a 7-day Recovery program. Experience relaxation, stretches and daily mindfulness.

Achieve optimum health.
Achieve real results.

HOW DO I JOIN?

Now you know what to expect from this challenge, it’s time to join. 

BULLETPROOF Your Body is available to all Fluidform members, launching on your Dashboard on May 6th. Sign up to a 12-month subscription via the Fluidform to receive your FREE equipment pack shipped WORLDWIDE. Monthly, Quarterly and Annual subscriptions available – find the plan that’s right for you.

Download the Fluidform app to unlock exclusive app features and access your daily workouts and recipes in one convenient location. Once you get started, the Challenge will move to your Current Workout to work through at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

WHAT DOES THIS CHALLENGE INVOLVE?

  • 21-day calendar of daily workouts.
  • 21-day meal plan of daily breakfast, lunch, dinner and snack recipes.
  • 7-day Recovery program.
  • Ongoing guidance to support your personal goals.

WHAT WILL I RECEIVE?

  • 21-day workout calendar.
  • 21-day meal plan.
  • 7-day recovery program.
  • Ongoing support and guidance from our team of qualified senior instructors.
  • Access to our global community in our private Facebook group.

PLUS all new 12-month subscriptions will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

  • Access to over 320 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
  • A Personalised Program, designed by Kirsten King, based on your individual needs and goals.
  • Recommended workouts and challenges targeting you and your body. 
  • Support from our team of qualified senior instructors. 
  • Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
  • Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

Download our FREE app on the App Store or Google Play to unlock exclusive app features and access all your favourite workouts, challenges, recipes and meal plans in one convenient place.

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform at Home to gain access to the challenge launching May 6th.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving. 

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

  • Fluidform Equipment Pack (small Pilates ball, set of resistance bands and pair of discs)
  • 1kg Hand weights
  • Ankle weights
  • Theraband 
  • Swiss ball
  • Magic circle

Your Fluidform equipment pack is shipped FREE to all new 12-month subscription members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch! Email us on ffah@fluidform.com.au.

Challenge, Movement

What are the benefits of Reformer Pilates? And how to advance.

What are the key benefits of using a Reformer machine?

The Reformer workout is a high-intensity, low-impact workout, which does not compromise the muscles or joints. Reformer Pilates takes the foundational Pilates exercises and builds on these, by applying varying levels of resistance, weight and moving components to fatigue the muscles, build strength and tone. The Reformer machine offers a diverse range of exercise sequences, making it both challenging and accessible to all. 

The main benefits of Reformer Pilates include:

  • Modifiable and customisable to all levels.
  • Highly beneficial for injury rehabilitation – performing exercises in a horizontal position, to avoid any weight-bearing or high impact exercises for injury rehabilitation. 
  • Helps to balance the body – improving coordination, relieving pain and tension and building even strength and tone.
  • Spring resistance effectively strengthens and tones the muscles.
  • Improves flexibility, moving the body into new positions. 
  • Supports the body for clients who struggle with balance and coordination.
  • Greater variety of exercises.

What role does breath control play in reformer Pilates, and how does it contribute to the overall mind-body connection during a session?

At Fluidform, we connect breathing techniques with controlled, targeted movements which require deep concentration and muscle activation. We use our inhale to prepare for each movement, and our exhale to move, which can be highly meditative and stress-relieving. When you allow yourself to consider your breath and move mindfully, you are releasing endorphins (positive hormones) and reducing cortisol (stress hormones). Connecting your breath with each movement allows deep abdominal connection, improving your form and maximising the benefits of each movement in your body.

How does reformer Pilates promote overall strength and flexibility, and are there specific muscle groups that are targeted more than others during a typical session?

The springs, straps and moving carriage allows the body to move into positions which would otherwise not be possible. The machine supports the body to move into extension and flexion, improving your flexibility and mobility through layered and high repetition sequences. Reformer Pilates integrates varying levels of resistance using the springs to gradually fatigue the muscles and build strength. A 20-minute Reformer session has the ability to activate every muscle in the body, ensuring a total body workout every time. Rather than engaging our global muscle groups, Pilates is unique in that it activates all the smaller muscles which support our joints, posture, balance and ability to move with efficiency and confidence. 

In terms of body alignment and posture, how does reformer Pilates contribute to improvement, and what cues should individuals pay attention to during their practice?

Nearly all of the movements we teach in Reformer Pilates engage the core muscles. A strong, stable and active core is essential to activating your glutes, legs and upper body. Your core supports your entire body and ability to stand tall, walk and move with efficiency. Reformer Pilates works your body in a balanced and neutral position, which works to realign your body, relieve tension and imbalances and improve your posture. 

Challenge, Movement

Reformer 101 – The Fundamentals

How does reformer Pilates differ from traditional mat Pilates?

Reformer Pilates is based on the foundations of the matwork practise, introducing a Reformer machine to add weight, resistance and manoeuvre the body into positions which would otherwise not be achievable. 

What are the basic components and features of a reformer machine? 

The main components of the Reformer include the carriage, foot bar, springs, straps and jumpboard. These are the key components you can modify to progress or regress the movements and will both challenge and support each movement. The carriage is the moving bed at the centre of the reformer. The carriage resistance relies on the springs and the straps are used to move the carriage. The springs connect the carriage to the frame of the machine. Each Reformer is different, however each combination of strings applies a varying level of resistance to increase or decrease the intensity of each movement. The straps support your legs or arms, gliding the carriage along the frame to build pace and fluidity, against the resistance of the springs. The footbar can be adjusted to support your hands or feet, again used to move your body with the carriage, up and down the frame. The jumpboard adds a platform for your feet or hands to “jump” or “spring off”, which adds pace and speed to your movements. The addition of the jumpboard brings a level of cardio to your workouts.  

Is Pilates suitable for beginners?

What makes Reformer Pilates unique, is its ability to modify or transfigure to regress or progress certain movements, depending on the client. Taking the Matwork fundamentals and applying varying levels of spring resistance or weight, Reformer Pilates will build strength, improve posture or rehabilitate injuries and imbalances. Similar to strength training or high intensity workouts, Reformer Pilates combines weight with resistance and high repetition movements to fatigue and strengthen the muscles. However unlike running or HIIT, Reformer Pilates works the body in a supported or horizontal position, which minimises impact to the joints and muscles. This is particularly beneficial to rehabilitation clients or clients with physical limitations, as they are able to regain their strength and mobility in a safe and supported position.  

For someone new to Reformer Pilates, what advice would you offer to enhance their experience and maximise the benefits?

  • Forget everything you think you know! Find a teacher you trust, listen to their cues and allow your mind to connect with your body to really feel the movements.
  • Tune into your mind-body connection. When the mind and body are at ease, you are able to properly connect and activate your deepest muscles for the best results.
  • Find a teacher or online program you trust, focus on perfecting your form and technique before advancing and challenging your workouts.

Are there any common misconceptions about reformer Pilates that you frequently encounter? How can these be clarified to provide a more accurate understanding of the practice?

There are many misconceptions that are associated with Pilates, often be it too easy or too difficult. While Mat Pilates has honed a “too easy” label, Reformer is often classed as “too difficult” due to its unique shape and function. On the contrary, Mat Pilates has the ability to challenge the most elite athletes, and Reformer Pilates has many benefits for beginners and injured clients. The straps, springs and moving carriage might be intimidating to someone who has never tried it. It requires focus, mind-body connection and patience. 

Challenge, Movement

Wedding Support Journal

The ultimate wedding workout plan is realistic and achievable, yet ambitious. The time leading up to your wedding is overflowing with motivation and adrenaline. Take hold of this energy and run with it. Your workout plan should turn up the notch on your usual routine and challenge you like never before.

The Fluidform 8-week Wedding Program prioritises consistency and targeted exercises to tone your focus areas. The program will consider your dress(es), outfits and personal goals. The Fluidform at Home Wedding program will introduce a unique total body challenge based on your outfits for the ceremony, reception, after party and every moment in between.

A combination of strength and cardio training will effectively condition and tone your body, while burning energy to achieve long, lean muscles. The program will incorporate core strength, postural realignment, balance and stability to improve your posture and body composition, to hold yourself with grace and elegance. Supported by a detoxifying and cleansing meal plan to tone your body and achieve a younger, fresh and glowing complexion.

This time can also be highly stressful – the Fluidform Wedding Program will support your emotional wellbeing and bring a sense of self-care to your routine. Focus on your mind-body connection, stretching and relaxation to reap the mental benefits of movement, as well as the physical. Consistent exercise not only improves your physical and mental strength, but supports all aspects of your lifestyle including your quality of sleep – essential to feeling energised and looking fresh.

Find confidence, to feel the happiest and healthiest version of yourself on your special day.

What is involved?

The 8-week Fluidform at Home Wedding program will map out your fitness journey for a complete overhaul of your physical and mental health. 

  1. Phase one. Warm up the body, to prepare for the transformation process. 
  2. Phase two. Enter intensive strength and cardio-based training. 
  3. Phase three. Correct your posture and balance to hold yourself with confidence and grace.

What will you achieve?

  • Find confidence, to feel the happiest and healthiest version of yourself on your special day.
  • Support muscle development and postural realignment to balance your body, creating long, lean and toned muscles. 
  • Restore your motivation and bring a sense of confidence and self empowerment, which translates from the inside out. 
  • Beyond a lean, toned body, you will stand taller, look younger and move with confidence and grace.
  • Functional movement requires deep concentration and coordination, which strengthens our mind-body connection. Practising consistent, considered movement, not only helps to improve our happiness, but improves our emotional management during times of stress.

Consistency is when we see the most significant results. Your dream ‘wedding body’ cannot be achieved overnight, but with commitment, consistency and repetition, it is completely within your reach.

How do I compliment my workout routine?

  • Incorporate a long walk or run each day. Time spent outside in the fresh air will support your emotional wellbeing and stabilise your stress hormones. The added cardio will help to boost and burn energy.
  • Swimming in the ocean supports mental clarity and glowing skin.
  • 5 minutes of relaxation or meditation stabilises stress levels and brings balance to your routine.
  • Opt for fresh, seasonal fruit and vegetables from a local market or grocer. Eliminating processed foods from your diet will not only have significant impacts on your health but help to save money.
  • Drink 2L of water per day. 
  • Simplify your skincare routine. The combination of exercise, a balanced diet and increased water intake will naturally improve your skin health. Keep your skincare routine simple and clean.
  • Breaking a sweat has detoxifying benefits to the body. Look around your local area for a traditional or infrared sauna room. 
  • Allow time to switch off from your phone, reconnect with yourself and allow your mind to settle. The months leading into your wedding bring plenty of noise – so embrace moments of silence – they will make the chaos all the more exciting! 

What should I eat to support my workout routine?

Support your workout plan with a balanced and nutritious meal plan for optimal results. Movement and nutrition go hand-in-hand when it comes to your health, muscle development and definition. Our simple recipes, eliminating processed foods for a detoxifying effect on the body.

Our Fluidform Wedding Program will include an 8-week meal plan and ‘Wedding Glow Guide’. We recommend following this as a guide to eating a balanced, holistic diet which is cleansing and detoxifying on the body. Our recipes are balanced – incorporating lean proteins, healthy fats, carbohydrates, wholegrains and an abundance of fruits and vegetables to meet your nutrient needs.

To achieve the best results and your pre-wedding “glow”, support your workout program with our detoxifying and cleansing meal plan to tone your body and achieve a younger, fresh and glowing complexion. To compliment your 8-week meal plan, we have designed a special “Wedding Glow Guide” to reduce inflammation and water retention, improve skin tone and texture and hydrate your skin from within. Find confidence, to feel the happiest and healthiest version of yourself on your special day.

Purchase the Fluidform Wedding Pilates Program to receive your exclusive “Wedding Glow Guide”.

What’s inside?

  • Guide To Cleansing
  • Foods To Avoid
  • Foods We Love
  • New Smoothie Recipes
  • New Snack Recipe
  • New Nourish Bowl Recipe

The 8-week Wedding Meal Plan will appear on your Dashboard on Wednesday February 28th, a few days prior to the program commencing on March 4th.

Top tips:

  1. Allow time, energy and commitment – change does not happen overnight!
  2. Commit to the process – when you practise consistently, you will see results. 
  3. Find a routine that works for your lifestyle. To realistically commit to the plan, your daily workouts need to align with your already busy schedule.
  4. Find an instructor or program you trust and respect. When you find this, you will want to get on the mat and move everyday. 
  5. Focus on targeted, effective exercise tailored to your personal goals. This is when you will see the best results, and feel accomplished with your progress. 
  6. While your plan does not have to be complicated, prepare yourself for a complete overhaul of your health and wellness. Consider your exercise, nutrition, self-care tools and lifestyle factors which contribute to creating a healthier and happier you.

Challenge launching March 4th.

Register your interest to WIN the ultimate Wedding package valued at $10,000.

Health, Nutrition

7 ingredients for a healthy heart 

What are the fundamentals for a “heart-healthy” diet?

  • Lower high blood pressure
  • Lower bad cholesterol 
  • Maintain a healthy body weight
  • Limit the risk of diabetes

How do we achieve this? 

  • Follow a plant, wholegrain, protein, healthy fat-rich diet
  • Incorporate various fruits and vegetables for vitamins and antioxidants
  • Limit processed foods, added sugars and high levels of sodium

Incorporating an abundance of plant-based meals, rich with healthy fats, proteins and wholegrains not only supports your heart, but supports your digestive system, metabolism and gut health. A variety of different foods is beneficial to your health, however here are our favourite 7 superfoods for a healthy heart. 

  1. Quinoa – Try our Quinoa Tabouli with Falafels
    Tip: Cook quinoa in good quality vegetable, beef or chicken broth for extra flavour.
  2. Avocados – Try our Avocado Dressing
    Tip: Have leftover avocado that you don’t need? Freeze it and add it to your smoothies.
  3. Salmon – Try our Salmon & Soba Noodle Salad
    Tip: For the perfect pan-fried salmon, it’s best served pink in the middle which is approx. 3-4 mins each side.
  4. Tuna – Try our Tuna and Leek Spaghetti
    Tip: If buying canned tuna, ensure you are purchasing ‘pole and line caught tuna’ as this is considered more environmentally sustainable.
  5. Walnuts – Try our Lemon & Walnut Zucchini Noodles with Lentils
    Tip: Bring out the rich flavour of walnuts by toasting them before tossing into salads etc. You can season walnuts with salt, sugar or spices.
  6. Legumes – Try our Moroccan Pumpkin & Chickpeas
    Tip: If buying your legumes dried, it is important to follow the instructions in a recipe for soaking and cooking them. Some legumes contain a toxin called phytohaemagglutinin that can cause an unsettled tummy if not cooked properly.
  7. Hemp seeds – Try our Hemp Seed Pesto
    Tip: Hemp seeds can simply be enjoyed straight out of the bag or sprinkled on any dish to gain a boost of extra nutrition.

Health, Nutrition

Meat-free Mondays

At the beginning of a new year, we often look for resolutions to improve our overall happiness–from committing to a new workout routine and improving our diets to bettering our contribution to the planet and searching for ways to give back to the community. A common resolution amongst the Fluidform community has been to incorporate a more plant-based diet–limiting our intake of meat to support our heart health, while reducing our environmental footprint and costs. 

The main question we often receive is, how do I get enough protein?

We love this question, because we love to share the abundance of plant-based proteins available to us, each containing a multitude of nutritional benefits for our skin, gut and digestive health.

If you are wanting to reduce your meat intake or opting for a more plant-rich diet, here are our 5 favourite plant-based protein sources + 5 recipes ideas.

  1. Chickpeas. Try this Rainbow Lentil Salad recipe!
  2. White beans / butter beans. Try this White Bean Kale Salad recipe!
  3. Halloumi / Tofu (vegan option).  Super Green Halloumi Bowl recipe!
  4. Edamame. Try this Kale and Edamame Salad recipe!
  5. Hemp Seeds. Try this Pea, Mint and Feta salad recipe!
  6. Legume Pastas. Try this Basil Buckwheat Pasta recipe!

Challenge, Movement

3 myths about core strength, debunked

When it comes to working your core, everyone has an opinion. Have you ever done a workout class and the instructor says “press your lower back into the mat” or “maintain a neutral pelvis” or “20 more fast crunches” or “slow down your movements” and leave feeling a little confused?

Each form of exercise be it Pilates, yoga, HIIT training or weight-lifting has a slightly different approach to how we correctly activate and engage our core muscles to achieve strong, toned abdominals. And while there is no single approach to anything, there are a number of misconceptions we have debunked, to ease your confusion.

  1. Core strength is all about chest lifts and crunches. There is a misconception that abdominal work starts and ends on your back, usually pumping out 20 chest lifts or crunches. This is not the truth. To effectively and efficiently fatigue your abdominal muscles to strengthen, lengthen and tone, you must work your abdominals in all planes of movement. Think chest lifts on your back, 4-point kneeling, standing and plank position. Each position uses different muscles in your core to create a balanced, even tone.

Read more on this here

  1. Flat back = flat abs. Abdominal work is commonly taught in an imprinted spine position (think squishing the blueberry between the mat and your lower back). Fluidform teaches abdominal work predominantly in a neutral position. This is the strongest position of the body, when there is a natural curve in your spine. Your shoulders are relaxed, ribs are connected with a small gap beneath your lower back. Just holding this position on the mat is enough to feel your abdominals connect and prepare to move. Maintaining this position as you move requires deep connection and activation through the lower, upper abs, obliques and pelvis.

Read more on this here

  1. Form comes before everything else. This is partially correct, as correct form is essential to working your abdominals. However, before we even start to move, we must consider our breathing. Working through an entire sequence while holding your breath makes it impossible for your deep abdominal muscles to connect. At Fluidform, we teach to inhale in preparation for the movement, and to exhale as you move. 

Read more on how to connect your breath to your movements here

Challenge, Movement

Activate Abs 2.0

ACTIVATE YOUR ABS in 21 days. NEW workouts + recipes to tone, tighten & transform your core.

Q. Do you struggle to engage your abs?

A weak core impacts our ability to connect, engage and activate our abs. This creates an outward “pouch” around our pelvic area which can be difficult to shift and tighten. If this sounds familiar, this challenge is for you.

A. ACTIVATE ABS 2.0

This challenge will work deep into your core muscles, transforming the shape of your inner thighs, glutes, abdominals and obliques. Compliment your workouts with 21 days of salads to optimise results.

Strengthening our core muscles realigns our pelvis to help flatten our abdominals, creating overall definition and tone. Strengthening our core helps to improve our balance, posture and alignment, creating length through our spine to stand taller and move with confidence.

By the end of this challenge, not only will you see definition in your abs, you will rediscover your mind-body connection to feel empowered and strong from within.

HOW DO I JOIN?

Now you know the benefits of how this challenge will transform your body and build your confidence, how do you sign up?

ACTIVATE ABS 2.0 is available to all Fluidform members. Sign up to Fluidform today to receive your FREE equipment pack shipped WORLDWIDE.*

ACTIVATE ABS 2.0 will go live on your Dashboard on February 12th, 2024.

*Only first-time subscribers for a yearly membership will receive a free equipment pack. 

WHAT’S INVOLVED?

ACTIVATE ABS 2.0 will introduce 6 new workouts, designed to activate your core by working your inner thighs, glutes, obliques and abdominals. You will receive a 21-day calendar with daily ranging from 10-30 minute workouts, keeping you motivated and holding you accountable to move.

Support your daily workouts with 21 days of salads with Hattie, designed to cleanse and tone and optimise your results. Hattie is a practising Pilates instructor, nutrition student and recipe developer, who understands first-hand the nutrients our bodies need to move well, free of pain. Discover 21 days of salads Hattie has on rotation to compliment her ab workout program.

Follow us on @fluidformpilates for an insight into 21 days of salads with Hattie.

WHAT WILL I RECEIVE?

  • 21-day workout calendar (Beginner & Advanced options)
  • Ongoing support and guidance from our team of qualified senior instructors
  • Access to our global community on Facebook

PLUS as a Fluidform member you will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

  • Access to over 300 workouts, challenges, recipes and meal plans 
  • A Personalised Program based on your individual needs and goals.
  • Recommended workouts and challenges targeting you and your body. 
  • Support from our team of qualified senior instructors. 
  • Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
  • Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

  • Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
  • Ankle weights
  • Swiss ball
  • Hand weights

Your Fluidform equipment pack is shipped FREE to all members upon signing up to a 12-month subscription. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!

Email us on ffah@fluidform.com.au

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