movewitheva

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movewitheva

Strength & Nutrition Coach with nearly a decade of experience helping people move better, feel stronger, and train smarter.

MSc in Strength, Conditioning & Rehab, with certifications in Personal Training, Nutrition, Sports Massage, Pilates & Yoga.

15/04/2025

Most of our jobs are sedentary, and this is leading to tightness in the hips, achy lower back and neck (that causes headaches) 🫠

Here is a mobility routine you can do at the desk while seated:

1. Shoulder Flexion 5-8 reps
2. Seated Cat-Cow (or as I like to call it Angry & Happy Cat) 3-8 reps
3. Scapula CARs 5-8 reps
4. Thoracic Rotations 5-8 reps
5. Spinal Twist 4-6 reps
6. Shoulder CARs 5-8 reps
7. Spine Lateral Bends 4-6 reps
8. Figure 4 Hip Hinge 5-8 reps
9. Hip Flexion Drives 5-8 reps
10. Low Back Stretch 30 seconds

Only work in pain-free ranges of motion. Some discomfort is completely normal, but avoid the ranges where you feel pinching, twinging or sharp pain.

Make sure you move slowly and controlled, using some internal tension throughout.

You can do this routine any time of the day and every day. Ideally would recommend spreading out the sets across the day, so you can stay mobile and relaxed throughout the day.

Save this and make sure to use it! 🫶🏼
Any questions regarding this, you can always reach out to me 😉

08/04/2025

Not all ‘protein foods’ are created equal. Peanut butter really saddened me… 🥲
Read labels, pay attention, and base your meals on foods where protein is the main ingredient, not just a side note.

Save this for your next grocery shop and share with someone who thinks peanut butter is a protein source!

23/03/2025

Link to the challenge - https://www.pharosfitness.com/fat-loss-challenge
We are only taking 5 people per coach (10 total) - so get your spot secured now because we start on the 31st of March!

21/03/2025

Let me re-introduce myself 🙈

14/06/2022

Super-set of unilateral & bilateral training is my thing 👌🏼🙌🏼. And here is why I’m doing this:

Most of us naturally have one side of the body stronger than the other. During bilateral exercises, the dominant side can overcompensate, thus do more work, than the weaker side. This consequently cause gap in strength between the sides and increase muscle imbalance. Unilateral exercises helps to isolate and correct muscle imbalance by avoiding overtraining or overusing the dominant side.

A study by European Journal of Applied Physiology found that unilateral exercises activate the deep core and hip stabiliser muscles more effectively than bilateral exercises. This means, we train our stability, improve balance 🤸🏼

Btw, in TRX suspended split squat there is even more serious stabilising muscle recruitment happening, cuz the suspended leg is tangling so it king of gives unstable stability 🤯

With bilateral exercises we are increasing our strength due to being able to lift heavier, which means more muscle activation, thus more motor neurons fire up to perform the movement.
More motor neurons firing = more horse power under under your engine 💪🏼

Bilateral exercises requires serious core strength & activity. Due to heavier weight lifted, core must be strong and braced to avoid injuries in back, knees and to successfully perform the movement with correct technique. 🏋🏼‍♀️

This as well imply to upper body training, for example, 1.a. Press-ups > 1.b. Single arm row.

Try this super-set out for few weeks and see the magic happen 🤗💪🏼

07/04/2022

Is your Swiss ball collecting dust?? Grab it, wipe it, and let’s put it in use!
❗️But before read the benefits of this unsung piece of equipment:

⚫️Swiss ball is such versatile equipment that can be used for a beginner to help learn basic co-ordination & balance and for an experience exercisers to add that extra/new level of instability and therefore create more challenging workouts💪🏼🤸🏼‍♀️

⚫️That instability requires your stabiliser muscles engage more, while usually they play second role when training big muscle groups.

⚫️Exercising stabilisers regularly for bodyweight moves builds functional strength all over your body that can reduce the risk of sporting injury, increase awareness of the position and movement of own body, thus improve posture and support the muscles responsible for taking the strain of heavier compound lifts like squats, deadlifts, overhead press and many more 🏋🏼‍♂️💯

Here is my couple fave Swiss ball exercises:
• Mountain climbers (arms elevated)
• Elevated Press-ups
• Pikes
• Single leg knee tucks
----
• Hamstring curls
• Double/Single leg Bridges
——
• Dead bug
• V-sit swiss ball pass
——
These exercises can be combined as super-set with strengthening exercises. For example:
1a. Romanian DL > 1b. Swiss ball SL hamstring curls
2a. Bench press > 2b. Swiss ball hand elevated press-ups

Have fun! ☺️💪🏼

28/03/2022

Unique benefits of Fibre

➖Soluble fibre improves digestion, reduce cholesterol and modules sugars in blood blood
So fibre can reduce the spike from eating simple/added sugars
Soluble fibre examples: Oats 🥣 , peas , beans 🫘 , apples 🍎 , citrus fruits 🍊, carrots 🥕

➖Insoluble fibre promotes bowel health & regularity
Insoluble fibre examples: Whole wheat flour (thus bread, pasta) 🍞, wheat bran, nuts 🥜, beans 🫘

❗️You don’t want to have super high fibre meal too close to high intensity exercise, bc it (especially soluble fibre) takes time to digest, which can cause gastrointestinal discomfort.

✅It is recommended to consume around 30g of fibre per day for an average person. Of course, the amount will slightly differ depending on our sizes, activity levels and etc.

17/01/2022

Let’s talk protein 🥚🍗

Protein is a building block of our tissue (skin 💆🏼‍♀️ hair 💁🏼‍♀️ muscles💪🏼), enzymes, hormones and antibodies 🧬
It’s critical for recovery and development of muscles

You’ve probably heard loads of ‘have protein shake’, ‘protein powder will help you to grow muscles’ and stuff like that…

Thing is we can easily get our all recommended protein intake from whole foods
Whole food protein from egg, poultry, beef, pork and vegetable sources are superior to powders 🙌🏼

I’m always up for whole foods rather than artificial things that are not naturally produced.

Tips to increase your protein intake:
* Add protein source to every meal
* Have protein-based snacks

Drop a comment if you have any questions, agree/disagree - love to discuss it!
📍As well save and share with someone who would benefit 🤍

14/01/2022

Full body TRX workout that you can do anywhere - home, gym, garage or outdoors 💪🏼

Focus on maintaining active plank throughout all exercises for the best form and effective workout 🙌🏼

Circuit:
• Bum to heel squat to high row x 12
• Split fly (or as I like to call it - crocodiles 😁) x 12
• Oblique pull x 10
• Split squat x 10 > add jump x 8
• Press-ups x 12
• Mountain climbers x 20
• Front squat x 10 > add jump x 10 (quads will 🔥)
• Plank knee tuck to pike x 8

Repeat this 2-3 times ☺️💛

22/12/2021

There are no perfect coach. However we you can identify how good your coach is 🧐👇🏼

Good coach will be positive, enthusiastic, supportive, trusted, patient, goal-orientated, knowledgeable, reasonable and a clear communicator when helping with your journey.

Good coach have to encourage you to train, tho can’t force you, especially on the days you are not ‘feeling it’.

You could be sore and tired - you might benefit more from a very good stretch/mobility session.

You are stressed - let’s beast it out or relax with some stretches and breathing exercises?

Something is niggling - let’s see how we can fix it.

Don’t like this exercise, don’t feel muscle that should work - let’s fix your technique or change the exercise that would suit you.

Most importantly coach should educate you to reassure that it’s okay and why we are doing ‘this’ instead of ‘that’.

If your coach isn’t listening to you, leaving aching for days, full of unanswered questions and feeling going to train as a burden - it’s time to consider is there someone else that could train me better?

I’m now talking clients on board training with me 💗 DM or message me to discuss our options - let me help you achieve your goals and feel good about yourself💪🏼

09/12/2021

Hungry before bed, or had a late shift and not sure what to eat?? 😴

I am often the owl when it comes to dinner🦉 Usually because I have late shifts (personal trainer will understand too) or simply hunger will kick in late in the evening 😑

I’ve really noticed that my sleep quality and how I feel the next day will depend on the night snack or the dinner I had. Usually high in carbs, especially dense in sugar, will increase blood sugar level, thus spikes up the energy levels. Those high levels of sugar/energy normally drops in 3 hours. Which means the quality of your sleep can be affected by having less deep sleep, higher heart rate than normal and your stomach is still working to digest that heavy meal.

There when choosing a night snack, I would suggest pairing fibre-rich carbohydrates with protein sources. This combination will help to restore glycogen and support the muscle building and repair throughout the night. If you are someone who trains or works in the morning and cannot get a full meal, a quality night snack can help to prepare you for training/work. 💪🏼

If you tend to overdo on snacking at night, make sure you choose a snack that satisfy your hunger. For example, a combination of dark chocolate 🍫, berries 🍓🫐🍒 and nuts 🥜 might be a great option for someone who has a sweet tooth after dinner. Truly satisfying your hunger will prevent from overeating later.

Foods containing magnesium, melatonin and tryptophan may benefit the quality and duration of the sleep, so it can be advantageous to include these snacks in your nights snack.
* Melatonin = berries, egg, fish, nuts.
* Magnesium = almonds, pumpkin seeds, cashews, peanut butter, avocado, banana, dark chocolate.
* Tryptophan rich-protein = eggs, pumpkin seeds, peanuts, chicken, dairy.

Try it and share with someone who may find this helpful! 💙

28/11/2021

Best single leg hip thrust mechanical drop set by
Ugh the glutes were on 🔥🔥

1. 10 x full range
2. 10 x top range pulses
3. 10 x bottom range pulses
4. 10 x eccentric (2 up/1 down)
5. 10 x b-stance

I always admire and trust people with academic background and teaching experience over influencers that trying to make look exercises cool and over complicated.
No judge, you do you, however science for me is very important as it was questioned, researched, tested and explained why and how it work to the point that ‘oh yeaaah that makes sense and it’s so simple’. 💡

Education is not the filling of a bucket. But the lightning of a fire.

Bret has numerous conducted research and published articles and >25 years of personal training and many more amazing stuff he did and does. I was following for few years, and applying his methods to my training plans ever since I followed this guy. Myself and my clients see the results and progress after the individualised programs 💪🏼

Can’t thank enough to Bret 🙌🏼

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