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healthy living

Featured, Fitness

Animal Flow

July 1, 2017

Flow and Learn to Move Better.

Burn Fat, Build Muscle, and Get Back to Your Primal Roots

Dublin-Animal Flow is at the top of everyone’s list for great new workouts that can be done anywhere, anytime.

Animal Flow is an innovative new fitness program that combines ground-based movement with elements of various body-weight training disciplines to create a fun, challenging workout that emphasizes multi-planar, fluid movement. Athletes and fitness enthusiasts of all levels will find significant benefits from the practice.

All animal movements place the body in a “four pillar” position, meaning your hands and feet are touching the floor. By using animal forms for exercise you will be experiencing Animal Flow’s unique multi-planar technique. Exercise becomes more fluid rather than compartmentalized.

Benefits:

  • Increased mobility
  • Fun way to improve your flexibility
  • Improved core stability
  • More Power & Muscular Endurance
  • Improved neuromusclular communication
  • New cardio conditioning that is never boring

Each class comprises of 6 components: Wrist Mobilizations; Form Specific Stretches; Activations; Traveling Forms; Switches & Transitions; and the Flows.

Where did the Animal Flow method come from? Who developed it
and why?

Animal Flow was created by Mike Fitch and his personal journey into bodyweight disciplines. Animal Flow is a combination of his experience with gymnastics, Parkour, hand balancing, circus arts, breakdancing, and traditional progressive body weight training.

While each of the bodyweight disciplines is unique in its own way, they all share common elements. One of these is the concept is “flow” where you seamlessness link the movements together. These movements are powerful for improving the function of the human body.

Animal Flow Classes So who can do Animal Flow?

Animal Flow is for everyone. No matter your age, fitness level, you will notice a change in the way you move.

Of course if you have an injury or recovering form a medical condition, you should consult your physician to get the green light.

Where you may have seen Animal Flow?

Animal Flow has been featured and covered by media all over the world, from IDEA Fitness Conference, Wellfest.ie, The Independent, ECA World Fitness Conference, CBS New York, LA Times, The Doctors, and Mens Health. Last year WellFest had Animal Flow workshops featuring Master Instructor Richard Scrivener from the UK.

Where can I take Classes in Ireland?

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NEW CLASS SCHEDULE (updated as of July 2017)

Strive Studio, 81 Ashgrove, Kill Ave. Deansgrange. 

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There are also other amazing instructors certified in Ireland at the Irish Strength Institute, Pilates Limerick, Setanta Fitness, and independently.  Don’t worry if you can’t find an instructor near you, more are getting certified soon(as you can see from below!)

Here are some other instructors doing classes in Dublin if my schedule doesn’t suit:

Wild Geese 14 Magennis Pl, Dublin

Taught by L1 Certified Instructor and  winner of IUKL World Kettlebell Championships Maria Moran at 7am every Thursdays. Maria does a great blend of mobility and Animal Flow moments. You won’t be disappointed.

Christchurch Fitness Centre  12 Bridge Street Lower, Dublin 8

Taught by Shane and Marcin every Monday at 6pm. Great fun with these guys. Beginners welcome.

FFS Gym  34/47 Lower Leeson St, Dublin 2

The team at FFS are gold. They have Movement & Mobility Classes which incorporates Animal Flow with other methods.

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Sweaty Betty Run Sale

Recipes

Healthy Cinnamon Chocolate Chip Cupcakes

August 8, 2016

This cupcake recipe is delicious and healthier. I love giving this to my toddler as a snack.  There is no refines sugar. It can be made in a pan, in a loaf, or whatever you fancy.

 

Ingredients

Wet ingredients:

  • 1 C (250 ml) Unsalted butter
  • ¾ C of Xylitol (can lessen to ½ cup if your bananas are really ripe)
  • 2 Large eggs
  • 1 t (5 ml) Vanilla
  • 1 C (250 ml) Dairy sour cream
  • 3 1/2 Mashed  bananas

Dry ingredients:

  • 1 1/2 C  Wholemeal flour
  • 1 1/2 C Almond flour
  • 2 t (10 ml) Baking powder
  • 2 t (10 ml) Baking soda
  • 1 T Bee pollen(optional added into flour)

Dry topping

  • 1 t (5 ml) ground cinnamon
  • ½ C (125 ml) coconut sugar
  • 3/4 C semi-sweet chocolate chips(or less)
  • For the top layer you can add chopped Walnuts (I added Nutmost Activated Walnuts)

Directions:

  1. Cream together butter and sugar
  2. Add eggs one at a time, beating well after each addition
  3. Add vanilla and mashed bananas
  4. Mix until smooth
  5. Combine flour, baking power, baking soda, (optional bee pollen)
  6. Add to sour cream into banana mixture, pour mixture into ending dry
    ingredients.
  7. Spoon and spread half the batter into a baking item of choice.
  8. Combine cinnamon and brown sugar
  9. Sprinkle half the mixture over the batter in the pan
  10. Top with half the chocolate chips(Optional idea to lower the amount of sugar is to put the chips in rows or a circle of chocolate chips)
  11. Repeat layers ( I like to do one middle layer, and a top layer. But you can do more than two layers.)
  12. Bake at 350oF (190oC) for 40 to 50 minutes (its done when you stick a tooth=pick into the middle and its not gooey)

Tip: To make it more decadent, I like to slather a little bit of Meriden Almond butter on top. Its super filling and satisfying.

Smoothie Wednesday, Uncategorized

Espresso Smoothie

February 19, 2015

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Sorry I’m late with Wednesday smoothie, I was busy prepping for a vegetarian Chinese New Year dinner tonight.

But here is my new favorite smoothie, I got hubby’s thumb’s up for this too! And he’s a picky customer. 😉 He’s not typically a fan of my green smoothies.

Espresso 1

Ingredients:

  • 1 shot of espresso
  • 5 dates, pitted(I like to soak them over-night in the espresso for flavor and to soften them up a bit)
  • 1 t of Chia Seeds
  • 1 Cup of Coconut milk
  • handful of ice cubes

Blend for a nice treat!


 

Here is my second “greener version”

Green Caffeine Machine

  • 1 shot of espresso
  • 5 dates, pitted(pre-soaked in the espresso)
  • 1 t of raw cocoa powder(I used Nua)
  • 1/2 t of cinnamon(I threw the cinnamon & cocoa powder in with the espresso and dates to pre-soak overnight)
  • 1 t of Chia seeds
  • 1.5 C of Coconut Milk
  • 1-2 handfuls of spinach
  • 1 t of Ultimate Green Powder
  • handful of ice

Blend! You should still find the taste of espresso with everything healthy masked under it. Hubby didn’t even know it was good for him!

Recipes, Smoothie Wednesday

Nutty Green Smoothie

February 4, 2015

This morning after an hour of kettle bell swings, pistol squat foundation, and Animal Flow, I really needed a smoothie with substance.

Ingredients:

  • A bunch of kale(pre-washed, and in the freezer)
  • 1 cup of Greek yogurt
  • 5 ml chia seeds
  • 5 ml raw cocoa powder
  • 5 ml green powder
  • 2.5 ml matcha powder
  • 30ml of Meriden peanut butter
  • 2.0 ml of vanilla powder
  • coconut milk

Blend til smooth. Serves 2.

 

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