C.H.I Blueprint Coaching

C.H.I Blueprint Coaching Coaching you through a Complete Holistic Integration Blueprint that helps you become aware, be consc

Like any drug, we need to be mindful of the dosage and the response.What assessments have been done to understand the ne...
22/05/2022

Like any drug, we need to be mindful of the dosage and the response.

What assessments have been done to understand the needs of the client?

What is the client's current physical condition?

What muscle imbalances are showing up through posture and movement assessments?

What other factors in the clients life could impact their ability to have success on this programme?
- Is their current diet optimised for THEM?
- Are they hydrated?
- Do they get enough QUALITY sleep?
- What other physical demands do they currently have?
- Do they have any problems with breathing???
- What is their perceived level of mental, emotional & spiritual stress?

So often exercise is seen as the solution.

While it does play a critical role in improving overall health and vitality, POORLY PRESCRIBED EXERCISE can simply add to the problem.

Ask yourself;
Do I feel more energised or depleted after a workout?
Do I recover quickly from my workouts?
Am I more or less injured than normal?
Am I excited for my next workout?
Am I seeing the results I expected?

If you'd like to discuss how a better exercise programme could help you feel more energised, mobile and confident, send us a DM and we can arrange a free phone consultation :)

Do you have a "Happy Tummy"? , surgery, pregnancy, inflammation, abdominal are just a few things on the list of thing...
17/05/2022

Do you have a "Happy Tummy"?

, surgery, pregnancy, inflammation, abdominal are just a few things on the list of things that disrupt our tummies!

When we have a happy tummy, we can stabilise our pelvis, lower back and ribs easily and effectively without pain, using our core muscles.

I love the 4 Point Horse stance exercise to find out how well I, and my clients, can activate our core muscles.

NB/ if this is a difficult exercise, then the likelihood of experiencing back pain and other mobility issues is high!

If you want to find out more about this, then come along to my ULTIMATE ABS! - workshop this weekend!

Spaces are limited so I can ensure you REALLY learn how to do this (and other) MUST DO exercises well!

Click this link to find out more and get your tickets!

https://www.eventbrite.co.nz/e/ultimate-abs-workshop-tickets-333971175777

ARE YOU SICK AND TIRED OF LOWER BACK PAIN?Have you had children and want to ensure you have strong and stable core muscl...
15/05/2022

ARE YOU SICK AND TIRED OF LOWER BACK PAIN?

Have you had children and want to ensure you have strong and stable core muscles so you can keep up with them as they grow?

This Saturday we're hosting our ULTIMATE ABS! WORKSHOP where you'll learn how to modify your diet and lifestyle to reduce inflamation and increase your energy.

You'll also learn MUST DO exercises for creating a strong and stable core muscles that will support you in all exercises.

No matter your fitness level. No matter your age. This workshop is designed to help you nail the basics and create ULTIMATE ABS!

Limited spaces available and spots are filling up fast!

Click the link to find out more and secure your spot!
https://www.eventbrite.co.nz/e/ultimate-abs-workshop-tickets-333971175777

Tag a friend below who you want to bring along with you! :)

Crunches may be the go-to exercise to show the protagonist getting great abs in every movie montage, but are they doing ...
11/05/2022

Crunches may be the go-to exercise to show the protagonist getting great abs in every movie montage, but are they doing more harm than good?

We believe so.

Here's why;

1) POSTURE CHANGES
- Crunches target the "6 pack" muscle at the front of the body. The more crunches we do, the shorter and more active this muscle becomes. This can then pull our ribs down towards our pelvis when we're standing, causing a rounding of the upper back, pulling our heads forward and flattening the lower back.
All these subtle changes over time can lead to back and joint injuries!

2) BEACH MUSCLES vs WORK MUSCLES
- Our "6 pack" might be the muscles on show but working this muscle without integrating the deep stabilisers of the core can lead to muscle imbalance, pain and injury.
When working from the floor, we're no longer fighting gravity, so our stabiliser muscles of our lumbar spine switch off because they're not needed.
Working the "outer" muscles without the "inner" muscles is a recipe for lower back pain!

3) PELVIC FLOOR DAMAGE!
- The action of crunches literally crunches your organs down towards your pelvic floor. If there is already trauma in the pelvic floor muscles from things like pregnancy, constipation, running etc, then the pressure can become overwhelming to the pelvic floor muscles and create further damage! (Especially when considering point #2 here!)

While crunches may make 6 pack's LOOK good, they're not going to give you ULTIMATE ABS!

Fortunately, we have a workshop coming up that will!

Click the link in our bio to find out more about our ULTIMATE ABS! Workshop on Saturday 21st of May at in Stokes Valley.

Spaces are filling up fast so secure your spot today by following the link in our bio!

But what's your favourite core exercise???

HEY! DO YOU WANT TO KNOW HOW TO GET A STRONG, STABLE AND LEAN 6 PACK!?!?Well, forget crunches!!!On Saturday 21st of May,...
10/05/2022

HEY! DO YOU WANT TO KNOW HOW TO GET A STRONG, STABLE AND LEAN 6 PACK!?!?

Well, forget crunches!!!

On Saturday 21st of May, we're hosting our ULTIMATE ABS! WORKSHOP at

In 2 hours we're going to show you;
1) EXACTLY what's getting in the way your ULTIMATE ABS!
2) What changes to make to get ULTIMATE ABS!
3) And, ultimately, teach you the MUST DO EXERCISES to create a strong, stable, FUNCTIONING 6 pack that looks as good as it FEELS!

Spaces are limited, so click the link below to secure your spot for only $49!

https://www.eventbrite.co.nz/e/ultimate-abs-workshop-tickets-333971175777

🏋🏋‍♂🏋‍♀

When it comes to shaking off excess fat, you don't need to smash yourself at the gym while depriving yourself of nourish...
09/05/2022

When it comes to shaking off excess fat, you don't need to smash yourself at the gym while depriving yourself of nourishment!

If you're wanting to make a change to your bodyshape, start with these 3 things, and stick to them for at least 3 months to see some changes!

1) Sleep - aim for 8 hours each night. But the most important thing you can do here is wake up at the same time each day!

2) Tap water is contaminated. Heavy metals and chemicals that can disrupt your hormones and cause fat gain are rampant in our waterways. Make sure you drink filtered water and add a pinch of sea salt or Himalayan rock salt to help rebalance the natural mineral content (NB/ if it tastes like salt water, dilute with a bit more water!)

3) Give your digestive system a break! Your body uses a lot of energy digesting food. By giving at least 3 hours between dinner and bed time, you will improve your sleep (see above) and give your body an opportunity to use its fat stores for energy, rather than the sugars from the meals you've ingested.

Does this sound like something simple you could commit to for 3 months?

One of the biggest roadblocks we see in our clients is food prep. How often does this happen to you...You've popped out ...
06/05/2022

One of the biggest roadblocks we see in our clients is food prep.

How often does this happen to you...

You've popped out for some erands and forgot to pack some good food, then, when your hunger pangs hit, you rush into the local dairy or servo and end up loading up on some low quality, high processed foods to curb the sensations...

You've been back to back with meetings all day and the only things available at the office are some fruits or biscuits with instant coffee in the staff room...

You've made it to the gym after work and realise you haven't eaten since lunch and now you're nervous about making it through your class or PT session so you reach for a strange coloured drink from the fridge and a protein bar with a 5 year shelf life on them...

Making sure you've got good quality food with you doesn't have to be a mission, or take any extra time.

A great place to begin is by simply making and extra portion or 2 of your dinner from the night before.

We always recommend glassware or high quality stainless steel containers to cart them around.

In this video, is preparing some hard boiled organic eggs with fried chicken livers!!!!

In saying that, what's your go-to "on the run" snack???

Ladies and gentlemen....
05/05/2022

Ladies and gentlemen....

HEY! Why don't you make some time this weekend to check in on your goals. Are you on track???
05/05/2022

HEY! Why don't you make some time this weekend to check in on your goals.

Are you on track???

Did you know that our sacrum gets its name because it's the one bone that did not burn during cremation? - yeah, so it b...
04/05/2022

Did you know that our sacrum gets its name because it's the one bone that did not burn during cremation?
- yeah, so it became known as the "sacred bone".

Our sacrum is the fused bone at the bottom of our spine that sits inbetween our hip bones.

If our hips are out of alignment, this can cause pain in the area around the sacrum and lower back making it hard to walk and uncomfortable to sit.

We coach our clients how to use exercise to realign our boney structures, reduce pain and improve movement for a healthy life!

Pregnancy, sedintary jobs, poor exercise programming and old age can all play a role in altering the alignment of our hips as well as our general posture.

Come in and see us if you want to find out how to improve your posture and move better!

Probiotics are so hot right now. We know that gut health is important for our immunity, mental health and general wellbe...
02/05/2022

Probiotics are so hot right now.

We know that gut health is important for our immunity, mental health and general wellbeing.

But did you know that an unhealthy balance in gut bacteria (dysbiosis) can also weaken your core muscles?!?!
- Crazy, right!

We recommend eating fermented foods like sauerkraut, kimchi and coconut yoghurt daily to help maintain a healthy microbiome

Are you moving optimally?Fixed position weight machines can be great for building muscle mass. These are whats called is...
02/05/2022

Are you moving optimally?

Fixed position weight machines can be great for building muscle mass. These are whats called isolation exercises. (Think chest press, shoulder press, leg extension, Smith rack etc)

But these machines don't engage your stabiliser muscles and can lead to physical imbalances that create poor posture, poor athletic performance and injuries in the long term.

Using equipment that supports integration of lower body/upper body, and joint stabilisers is a great way to optimise your health and physical longevity.

Whether your a mum, an athlete or just want to stay mobile and active into the future, we coach our clients with this simple success formula;
1) Optimise flexibility and mobility
2) Stabilise the body
3) Increase strength for strong bones and increased metabolism
4) Improve physical power to handle lifes physical demands

Drop a comment below if this resonates with you!

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Stokes Valley
Wellington
6011

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