Stef and me
Hello there!
I haven’t written in a long time and that’s because I was stuck in a rut. I didn't know what I was doing with my website. It’s so far serving as an awesome (I hope) informational portal, but I didn't know how to take it further. I wanted to write a blog, but a writer I am not, and something is just stopping me from blogging. So I got on with my life, and soulaktive.com just got lost in the world wide web.
Then MILFF.CO happened.
Definition of M.I.L.F.F.(M)um (I)n (L)ove with (F)fitness and (F)ood
Who is MILFF? The lady behind this provocative acronym is Stef or Steffles as she’s fondly called.I knew her way back since my clubbing days, which is a damn freaky long time ago. (I still remember the parties and the Rawa trip, babes!) But as usual, with life (and age) comes changes and priorities shifted. And it’s only recently that we re-connected, over our love of fitness.
She concocted this brilliant idea to blend her love for fitness with food (she is an amazing cook!) and combine that with a video blog - and voila, she came out with M.I.L.F.F.. I know what you must be thinking and you know what - I had no idea what MILFF meant, and had to google so I can be like "in the know"! Lol
DON'T THINK DIRTY!
Coincidentally Fergie came up with a brand new song called MILFF MONEY. I think it's a sign that she's on the right track!
Stef is a sexy, fit mom herself, with 2 beautiful daughters. She wants to "empower and inspire mothers to take time for themselves despite having a full-time career and juggling motherhood".
So in the inaugural episode, I showed Stef - my favourite moves on the mat, and off the mat ;) , whilst she taught me how to cook. I have given her a brief to create a recipe that has less than 5 ingredients - and she came up with "Spicy Beef Quinoa Patties".
But as the launch date approaches, I started feeling nervous. It’s the first time I am doing something huge like this, where I am going to be in front of thousands of youtube viewers, and at times, it feels like a daunting project and there is that niggling fear and the voice in my head that whispers “What if they don’t like me?”; “Do I know what I am doing?” Then the other nicer voice says “You know, Sophie, if you never try, you’ll never know. And if you never try, you’ll never grow!”
And grow, I did. This project has pushed me to do something I’ve always wanted to do for my website, which is to HELP my readers; help them by creating easy flows for them to follow and providing a step-by-step breakdown on how to do each exercise.
I wanted to give more to the MILFF.CO viewers, instead of them just watching the show! So I sat down, put my thinking cap on, and created the 3 mins Plank Flow.
I chose to do Planks for the show, because I love Planks and I think it's a great whole body workout. It strengthens your core, your arms and your legs. And best part is you don't need any props, machines or weights. So you can do this in the comfort of your own home, no excuses!
Why 3 mins? Because I like short workouts, and who has the time to do 20 mins workouts these days, on top of running after the kids or completing your never-ending to-do list. Plus you can repeat the flow a couple of times if one is not enough.
Why Flow? Flow means to move continuously. I love the meditative aspect to moving mindfully with the breath. And I kinda imagine I am dancing and that I am moving gracefully through water. It's a good cardio workout as well.
So I am super excited to share the first episode of MILFF.CO - check it out HERE.
SCROLL BELOW for the Step by Step Guide to the 3 Mins Plank Flow.
For a copy of the delish "Spicy Beef Quinoa Patties" recipe, click HERE.
Check out my Instagram post HERE as I show you a modified version for those with sensitive wrists.
We have also started a #3minsplankflow challenge on Instagram and on Facebook which, you can join in if you are gamed! You can start any time! Its 3 mins and you got to do it for 7 days. Nominate a friend or two to make it more fun!!!
HERE’S YOUR Tutorial! HAVE FUN!!
3 Mins Plank Flow Tutorial
No of Exercises: 7
Time Taken: 3 mins approx.
Ex. 1) High Plank Hold 3 Breaths
Ex. 2) Downward-Facing Dog Hold 3 Breaths
Ex. 3) High Plank to Downward-Facing Dog X 5
Ex. 4) Side Plank Flow X 3 sets (Right and Left)
Ex. 5) Plank Rock X 5
Ex. 6) Chaturanga Pushups X 5
Ex. 7) Commando Pushups to Downward-Facing Dog X 5
PLUS BONUS POSE Ex. 8) Childs Pose
Important Note/Disclaimer:
Always consult your health care provider and obtain full medical clearance before practicing yoga or any other exercise program. Note that not all yoga poses are suitable for all persons. Modify when you need and if unsure, practicing under the direct supervision and guidance of a qualified instructor, in addition to the direction of your healthcare provider, can also help determine what poses are suitable for your body.
If you are just starting out, it’s ok to rest in Child’s Pose in between the exercises. Don’t worry about the timing. Just try your best, and you will get stronger with practice.
If you are feeling a little stronger, you can attempt to move through the 7 exercises without stopping.
For the uber stronger ones, repeat the flow 2 or more times with a 30 second rest in childs pose in between and then see how fast you go per set.
Breathing is very important in a flow. In the description below each of the exercises, I have listed the recommended breathwork ; however if its hard to follow, then just do it and just follow your own breath pattern.
Most importantly —————-
Don’t forget to breathe! Be mindful about how your body feels, and rest whenever needed. . ♥♥♥
Ex. 1) High Plank Hold 3 Breaths
Start on all fours and walk the hands forward before lifting the knees up to find the long line from crown of the head to the heels. To modify, you can stay on your knees.
Tips:
1) Stack shoulders on top of your wrists
2) Keep reaching the heels back and spin your inner thighs up to the ceiling
3) Lift your belly up and corset your waistline as you lengthen your tailbone to your heels
4) Spread your fingers wide and press all 4 corners of your palms down
5) Hug your thumbs to the midline to engage your bicep and Wrap your triceps into your armpit to engage the triceps
7) Push the floor away to engage your serratus anterior and at the same time broaden your collarbone, to balance it out with your pecs
8) Lengthen the back of the neck to keep a long neutral line
Ex. 2) Downward-Facing Dog Hold 3 Breaths
This is a foundational pose found in most yoga classes. It stretches the whole back body and strengthens the arms, core and legs. Considered also as a safer, mild inversion, it improves blood circulation and when done in the morning, it can wake your body up almost immediately.
Tips:
1) From Plank, Press Hips Back to create an Inverted V shape with the Body
2) Bend the knees if you have tight hamstrings or lower back
3) Perfectly fine for the heels to not touch the mat, but keep trying to energetically press it back
4) Keeps arms strong; spread the fingers, push the flower away, broaden collarbone towards fingertips, inner and outer arm back, eye gaze steady
Ex. 3) High Plank to Downward-Facing Dog X 5
Start from Downward Dog.
Breathwork:
-> INHALE to High Plank
-> EXHALE to flow to Downward Dog
And repeat 4 more times!!
Ex. 4) Side Plank Flow X 3 sets (Right and Left)
Start from Downward Dog.
Breathwork:
-> INHALE to High Plank
-> EXHALE to Side Plank; drops heels Left (stagger) and lift Right arm up
-> INHALE to High Plank
-> EXHALE to back to Downward Dog
Repeat on the Left side. THIS is one set.
Repeat 2 more sets.
Ex. 5) Plank Rock X 5
Great for wrist and shoulder mobility and preparing for chaturangas so as to keep elbows in line with wrist when you bend the elbows. Note that the moves are tiny. Make sure that you keep the Plank hold cues (as per Ex. 1) in mind throughout this whole move.
Start in High Plank with shoulders on top of wrist.
Breathwork:
-> INHALE to Glide forward so shoulders go beyond the wrists, and you are on your tippy toes. (Make sure your whole body is tight and lifted)
-> EXHALE to glide back, shoulders above wrist and heels on top of toes
Repeat 5 times.
Ex. 6) Chaturanga Pushups X 5
Start in High Plank with shoulders on top of wrist.
Tips:
1) Rock the Plank i.e. glide forward before bending the elbows (to keep elbows on top of wrists)
2) As you lower, hug elbows in towards midline and keep pressing the floor away
3) Ground down to push back up to High Plank
4) Knees down to modify and keep your shoulders in line or above the elbows
Breathwork:
-> INHALE to bend
-> EXHALE to straighten
Repeat 5 times.
Ex. 7) Commando Pushups to Downward-Facing Dog X 5
Start from Downward Dog.
Breathwork:
-> INHALE to High Plank
-> EXHALE to drop belly to mat
-> INHALE to ground palms down to lift to High Plank
-> EXHALE Downward Dog
Repeat 5 times.
PLUS BONUS POSE Ex. 8) Childs Pose
It’s nice to finish the flow with a restorative pose like Child’s Pose. It does make me go aaahhhh after that commando flow!
Child’s pose, or as it’s called in Sanskrit “Balasana” is a resting pose. It’s a fantastic stretch for the back and it helps to calms the mind and reset the body.
You can start from Downward Dog and drop down to your knees or straight away, sit on your heels, rest your belly on your thigh and walk your hands to the front of the mat.
Tips:
1) Your knees can be together or apart
2) Just allow your forehead to rest on the mat
3) If your bum is not touching the mat, its perfectly fine
4) The pose should be soo comfortable, that you can fall asleep
Hope you guys enjoy the video and the plank flow tutorial. Would love to hear from you guys, so feel free to drop me an email!
With lots of Love, Hugs and Light,
XOXO
Sophie