Coach Rambaut
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Fully Qualifed NLP Coach
10 years industry experience. Casting Associate: Mary (2024), Levon’s Trade (2025), Den of Thieves (2025)
A little something for your Morning Routine ⏰ takes less than 10 minutes & you don't even need to move off your bed 🛏️
So, stretching. No one can argue about it's importance "I know I should", but we "forget" often (guilty 🙆🏻♀️). Smash out some weights, do a hiit class and walk off with "yeah, I'll do it later"... Over the last couple years I've moved from knowing to doing (and it's totally worth it 🧎🏻♀️) BUT... there still a few things I neglect... And if you're anything like me you'll be doing it too.
Getting up and going about our day... Standing, walking, grabbing, lifting, sitting, tensing up at the news. Ankles, wrists & neck 🤭 the forgotten (but constantly and consistently used)
Sit on the edge of your bed and give 30 seconds to each movement.
ANKLE circles - clockwise / anti-cw
Foot, Plantar Flexion, pointy toes. Gently apply pressure. (I SAID GENTLY)
Foot, Dorsiflexion (lift toes). Gently apply pressure.
WRIST circles - clockwise / anti-cw
Wrist flexion - fingers down. Gently apply pressure.
Wrist extension - fingers up. 🗣️ Gently.
NECK
Sit on right ✋ hand. Encourages you to stop tensing your shoulders.
Drop your head forward, turn and look for your left armpit. Hold. Repeat on right side. 🖖Use your hand to apply pressure to the stretch.
Rotations.
Half circles. Shoulder to shoulder.
Full rotations, take your time. Pause for a moment if you feel an area is very tight, sit with it before continuing.
And the finale THOSE HIPS DON'T LIE 💃(or spine... Or core)
⭐🗣️ If you don't want to time it, 20-30 reps of each.
💭 It doesn't have to be a Monday to start a new habit, any day is a new day. Hit save and start tomorrow. Do it for you.
20/05/2020
Dear Body, Thank you for all you do ❤️
This week I was asked by on her Live Interview why I'm a PT as well as a Mindset Coach. The day after (unrelated) I was asked to write an online piece about Fitness for Anxiety. That's my answer, that's why.
You have a little drug store inside you. Imagine the pharmacy is a 20 minute jaunt away, a 20 minute circuit, brisk walk, run, cycle, swim...You pay in getting your heart rate up by 20%* & the dose is yours. And you can go back each day for more ❤️ .
Your prescription. Neurotransmitters, send msgs around your body: neurological information.
📜 (to name a few)
💉 Endorphins: works similarly to your high cal painkillers, without the addictive side effects. Your body's own product that helps relieve pain & stress. Yes ma'am, stress. .
💉 Serotonin: impacts your mind to your movements. Increased levels can help boost your mood. It's known as a natural mood stabiliser. .
💉 Dopamine: sending msgs between Body & Brain. Plays a prominent role in your emotional responses. Vital for emotional well-being.
Exercise isn't everything, mental health is complex & unique to the individual... But exercise is a useful tool to explore for the chemistry & the daily routine. The intensity of what gets your heart rate up varies for the individual. Singing (wailing in my case) & Dancing around your bedroom for 6 songs is perfectly fine if that's what you want to do. Find a movement you enjoy: Repeat, Rest, Progress.
📚 *British Journal of Medicine, 2020. According to the BJM just 20 minutes of exercise, increasing your heart rate by 20% can be as impactful as prescribed antidepressants. Due to the change in your brains chemistry when the increase occurs. No harm in imagining the pharmacy is half hour away though, or 45 minutes some days 🚶🏾♀️🚶🏼 6 songs, can quickly turn into a whole album 🎶🎸👩🏻🎤🧑🏾🎤
📚 Harvard Press, 2019
📚 Open Study, CBT, 2020
📚 Psychology Today, 2018
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