Healthy Mums West London

Healthy Mums West London HELPING MUMS LOOK AND FEEL HEALTHY, STRONG AND YOUTHFUL ONCE AGAIN The 3 key areas we work on with mums are Core Function, Digestive Health and Lifestyle.

06/09/2022

Muscle & Strength Time..
The time for building some muscle and strength has come so I've increased the intensity of my workouts...
The HIT method is what I'm going to rely on to pack up some lean muscle. This is a very intense (but safe) way of working out that gives excellent results providing you supply your body with enough nutrients and rest...
I haven't done heavy squats for more that a few years and it took me only a month to get to 100kg for good 10 reps (this was my second set as I forgot to film the first on where I went all out 😅).
The video is sped up x 2 and this is important to note as this method relies on slow tempo and eliminating any momentum! ..
✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE FUTURE..

This is a great opportunity for 5 motivated women living in or near Hammersmith who would like to lose weight while gain...
09/08/2022

This is a great opportunity for 5 motivated women living in or near Hammersmith who would like to lose weight while gaining strength and lean muscle over the next 4 weeks.
SALE - 50% OFF the original price. My fitness studio is located a five minutes away from Hammersmith tube station.
Text 'YES' to 07786066573 to apply for a Complimentary Body Transformation session.

I'm looking for 5 motivated women living in or near Hammersmith who would like to lose 8 pounds of fat while gaining lea...
13/07/2022

I'm looking for 5 motivated women living in or near Hammersmith who would like to lose 8 pounds of fat while gaining lean muscle over the next 8 weeks. Limited availability. Serious applicants, only.
Text 'YES' to 07786066573 to apply for a FREE Body Transformation session.

Body Transformation..'... At a very somber period in my life - tired and full time working mum of a 2 year d and a direc...
14/06/2022

Body Transformation..
'... At a very somber period in my life - tired and full time working mum of a 2 year d and a director of my own business... finding energy and time to understand my body and health was impossible! I knew I had it in me to try a second but was reluctant as my first experience was dire...
Anyhow meeting Gricha scared me senseless (positively!) but for the first time I walked away knowing I had met someone who could and would help me. Having spent years of seeing specialists for sinus issues... embarking on this 90 day journey had to help! And... it did! Gricha not only motivated me but taught me how to be a better director of my own physical . He taught me what I should and shouldn't eat and drink and how it had a short and long term impact on my health. AWSOME experience and one I'd recommend to all! I lost 6kg, 4% body fat and 4 inches off my waist in 90 days and I wasn't overweight to start with so that wasn't my objective! I wanted to feel energised and not a tired mess... and now I have a HUGE bounce in my terribly hectic life and now my son can look at me and enjoy a revitalised mum! THANKS again Mr G! '
Shamira, London UK..
✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE FUTURE..

Body Transformation..'I've gone from size 14 down to size 8 and my waist from 36 down to 26 inches! Gricha is a very fri...
26/03/2022

Body Transformation..
'I've gone from size 14 down to size 8 and my waist from 36 down to 26 inches! Gricha is a very friendly man and a great coach. I've lost more weight than expected and my body has changed dramatically."..
This is what happens when you stop going to random fitness classes and start flowing a well structured and effective training programme.
..
✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE FUTURE

14/03/2022

Corrective Work..
This is a breathing positional corrective exercise addressing an inherent structural imbalance due to organ size and positioning...
As a result if the above mentioned inyernal imbalances most of us including myself are lacking Left Innominate/Hip IR. In order to recover the ability to IR we need to activate and strengthen the left hamstring and adductor muscles...
Breathing and diaphragm action are both an essential part of this exercise. Our left diaphragm is smaller in size and improving its function is one of the key goals here...
Some key points:

✅ Pull the left heel down the wall
✅ Tuck the pelvis
✅ Keep low back on the ground
✅ Reach up from scapula
✅ Exhale slowly through an open mouth
✅ Keep low ribs down
Video sped up x 2. ..
✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE FUTURE..

07/03/2022

Elevated Zercher Hold Split Squat..
Working on and improving two key components, the ability to stack and hip IR...
The arm position and the reach allows me to properly position my ribcage above my pelvis which puts my diaphragm and pelvic floor in their optimal position....
Elevating my foot on the working side allows me do go deeper into hip flexion releasing the posterolateral tissue and structures creating more space in ,and around the hip joint. Also working the hamstrings and glutes within a larger range...
Driving the front foot down into the step is very important as to get better muscle activation. Rear leg is used primarily for balance.
Video sped up x 2.
..
✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE FUTURE

28/02/2022

Push - Pull Superset..
The unilateral exercises are no doubt in many ways superior to the bilateral ones and allow us to use them to correct as well as strengthen...
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✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE FUTURE

27/02/2022

Why have one when you can have both?!..
Lately I've been working on and taking into account my pelvic and ribcage position making sure I'm not using compensatory movement and recruitment patterns...
Adding the stack, hinge and reach to a simple chest fly exercise turns it into a top corrective and conditioning one...
On the top of getting your chest pumped you get you diaphragm, abdominal and pelvic floor to be able to get leverage and function properly...
The staggered stance allows us to address any hip imbalances by adding ER or IR while loading the upper body. Add the tuck to the formula and you have an amazing ROI.

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✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE FUTURE

16/02/2022

Wall Deadbug..
We have two main principles at play here, dissociation and the stack...
The principle of dissociation is heavily reliant on the stack. So to move a major joint properly we need to achieve a stack, first which allows for proper alignment, integration and core function keeping the joints centered...
This version of the deadbug heavily involves the upper body muscles and in particular the serraror, deltoid and tricep muscles in isometric fashion...
The serraror muscles are of particular importance as they're part of a longer chain involving the oblique muscles as well...
Rob flaring and/or back arching is a no no.
Make sure to maintain constant pressure against the wall with your palms flat...
..
✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE FUTURE

14/02/2022

90/90 Plank with Rotation..
This is NOT an easy exercise especially when you have to perfect every little detail. 7 months ago I could do only 6 good reps and now I'm up to 15 with much better form and understanding of the movement...
This exercise is a part of my corrective programme designed by Anna from ..
The goal is to strengthen the deep hip rotators and release of any neurological tension...
Your whole body is involved in the movement including your armpit and core muscles. It is executed at slow speed making sure you engage those deep rotators while maintaining the pelvis tucked and the obliques on...


✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE

07/02/2022

Body Blade Plank..
"Bodyblade uses vibration and the power of inertia to rapidly contract your muscles up to 270 times per minute, stimulate your nervous system, and transform your body. Bodyblade will build your body from the center out to develop stability before mobility; providing you with a strong, well balanced, and functional body."..
Additionally the BB Plank will challenge your rotator cuff and shoulder muscles, greatly making it quite difficult exercise to perform correctly...
As always your 'stuck' is one of the keys plus, proper scapulae position and movement...
✴️ HELPING YOU BUILD A STRONG, LEAN AND HEALTHY BODY FOR THE

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109 B Yeldham Road
London
W68JQ

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Monday 6am - 8pm
Tuesday 2pm - 8pm
Wednesday 6am - 8pm
Thursday 2pm - 8pm
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