MBSFlow

🍁 Autumn Equinox Yoga 🍁

Join us next Wednesday as we pause and honor the turning of the season.

The autumn equinox marks the moment of balance between light and darkness. A conscious moment to acknowledge where you are and recognize what you have outgrown. An invitation to begin slowing down, letting go and turning inward.✨

We’ll gather for a yin-yang yoga and meditation practice designed to archive balance and surrender and create space for reflection.

🍂 Wednesday, 23 September
🕯️ 5.30 PM
💫 MBSFlow

Come as you are and step into the autumn a little softer. 🤍

We donate part of our earnings to Asociación Protectora Fidelio

The most beautiful meditation song.🥰

With the most grateful and humble heart , thank you for everything you are doing for me ❤️

I am blessed beyond measures.

Thank you universe for my mum Aranka Huszti for bringing me to this world. 🥰

Thank you for blessing me with the greatest child, Skye, my beautiful, funny, kind and clever angel.

Thanks for my extended family including my

furbabies 🐈 😻 (this list is not in priority order 😻😼😼)

Thank you for every single existing clients that got addicted to the pain and misery I put you through 🤭🤣🥰

I never understood why my British clients chose a foreigner and why would my new Spanish clients put up with my Spanglish but yesterday my client made it clear: Andrea, know one ever made me feel smile while suffering so much. Makes sense 🤣🤣

Thank you for my landlady Debra Currie and Gavin for your trust and support to build my dream in your home.

Last but not least at all, for my existing and new friends. I just know for fact I couldn't- I mean it!!- I couldn't do without you.

And of course thanks for the 12 years in England and 18 month in the Costa del Sol. None of my lessons were easy but I am sure at the end it will all make sense, when I open my Cat Cafè Gym: FLOW.

Thank You - You are my Perfect Mirror Download this song at www.ishashoppe.com/downloads/portfolio/thank-...

MANAGING CHRONIC PAIN ALONE CAN FEEL LIKE A FULL-TIME JOB.

As a Psychology and Sports Performance MSc-qualified personal trainer, with experience supporting people living with chronic pain, chronic fatigue, rheumatoid arthritis, osteoarthritis, fibromyalgia and more, I know how important it is to work with the person in front of you — not just the diagnosis.

When pain is unpredictable, even ordinary days can become a constant negotiation between rest, work, movement, responsibilities and relationships.

And one of the biggest traps is the pressure to “fix it fast.”

Long-term pain management is often less about finding one perfect solution and more about building a flexible, personalised system that helps you function better over time.

That means focusing on:

• Empowerment rather than helplessness — understanding your body, your triggers and the strategies that genuinely help you.

• Long-term adaptation — adjusting activity, recovery and expectations without giving up on meaningful goals.

• Self-care that is practical and sustainable — sleep, movement, pacing, nutrition, stress management, recovery and appropriate support.

• Mental health alongside physical health — because chronic pain affects mood, confidence, relationships, motivation and nervous-system load too.

• Recognising patterns — noticing what contributes to flare-ups, what supports better days and where small changes can prevent repeated setbacks.

• Maintaining daily function — protecting your ability to work, move, connect with people and participate in life, even when pain has not completely disappeared.

Progress does not always mean becoming pain-free.

Sometimes progress means fewer flare-ups, better recovery, more confidence, greater capacity and having more control over how you live your day.

The goal is not perfection.

It is steady problem-solving, consistent adaptation and building a life that becomes increasingly manageable around the pain — rather than allowing pain to dictate everything.

I explore this in more depth in my latest article:

“Building Daily Function Through Steady, Personalized Pain Management.”

👉 Read the full article through the link in my bio.

Don’t interrogate the seed to find out whether it will become a tree.
Water it and watch how it grows. 🌱

We do this all the time with health and fitness.

We start eating better on Monday… and by Wednesday we’re checking the scale like a lunatic, expecting proof.

We start strength training… and two weeks later we’re wondering why our body hasn’t completely changed.

We drink more water, sleep better, walk more, move more, train consistently, manage stress… and then keep asking:

“Is it working yet?”

But progress often starts long before you can clearly see it.

Your body needs time to adapt.

Muscle needs time to build.
Fitness needs time to improve.
Habits need time to become automatic.
Sleep needs consistency.
Confidence needs repetition.
A healthier lifestyle needs time to become your normal.

And the scale is only one tiny piece of information anyway.

The same applies to life.

You start a business.
You learn something new.
You build a friendship.
You begin a relationship.
You make a big life change.

You cannot keep digging up the seed every morning to check whether the roots are growing.

Your job is to keep creating the conditions for growth.

For health, that often looks surprisingly simple:

Whole foods.
Enough water.
Good sleep hygiene.
Regular strength training.
Some cardio.
Mobility.
Walking.
Little movement breaks through the day.
Mindfulness.
Meditation.
Community.
Meaningful social connection.
Purpose.

Not perfect.

Consistent.

Do the right things often enough, make adjustments when they are genuinely needed, and give your body — and your life — enough time to respond.

🌱 Trust the process. Water the seed. Watch how it grows.

Real results need time.

We don’t believe in quick fixes, extreme diets, punishing workouts or trying to change everything overnight.

We believe in getting the big basics right — and doing them consistently enough that they become part of your life.

For us, those big steps are:

Drinking enough water

Eating mostly whole foods

Good sleep hygiene

Strength training around 2x per week

Some cardio and mobility

Regular walks

Regular mini-movements during the day so you’re not sedentary for hours

Meditation for focus, clarity and calmness

Mindfulness

Community and support

Giving back, including charity

A meaningful social life

None of these things looks dramatic on its own.

A glass of water won’t transform your health overnight.
One workout won’t suddenly make you strong.
One walk won’t change your cardiovascular fitness.
One good night’s sleep won’t fix months of exhaustion.

But repeated over weeks, months and years?

That is where change happens.

So if you’ve been doing the small things consistently, please don’t feel disappointed just because you’re not at the “finished result” yet.

You are building it.

Your health is not a 30-day challenge.
Your body is not a before-and-after photo.
You are a work in progress.

Keep going. Real results need time. Trust the process.

How often are you doing one thing while your mind is already five steps ahead? 🐰⏰

One of my favourite books, The Power of Now by Eckhart Tolle, reminds me that the only moment we can truly experience is this one.

Sometimes, the best thing we can do is pause, breathe and return to the here and now. It helps quiet the mental noise, ease stress and bring back our focus.

You don’t always need to do more. Sometimes, you simply need to be where you already are. 🌿

Is your mind usually in the present moment—or already five steps ahead?

“I started exercising with a personal trainer… and I actually felt worse.”

I’ve heard this from new clients who had previously trained with personal trainers who didn’t have the additional qualification or understanding needed for their health condition.

And this matters, because some health conditions genuinely change how exercise should be prescribed, progressed and monitored.

Arnold has high blood pressure. During shoulder presses and planks he was getting uncomfortable pressure in his head and feeling unwell.

With hypertension, breath-holding, heavy straining and prolonged high-tension efforts can create a much greater blood-pressure response.

That doesn’t mean Arnold shouldn’t exercise. Quite the opposite. Exercise can be hugely beneficial — but it needs to be selected, coached and progressed appropriately.

Susan has rheumatoid arthritis. She had been doing very high-repetition sessions and then experiencing significant fatigue and flare-ups afterwards.

With rheumatoid arthritis, joint symptoms, fatigue, training volume, intensity and whether the condition is currently stable all matter.

This is one of the reasons my Exercise Referral qualification is important to me.

I previously worked within GP exercise referral schemes in the UK, supporting people exercising with conditions including:

High blood pressure
High cholesterol
Type 1 and Type 2 diabetes
Obesity / weight-management-related conditions
Asthma
Mild–moderate COPD
Osteoarthritis
Rheumatoid arthritis
Osteopenia
Osteoporosis
Non-specific lower back pain
Anxiety
Mild–moderate depression

Having a health condition doesn’t automatically mean exercise needs to be avoided.

Very often, it means exercise needs to be better understood, carefully adapted and progressed at the right pace.

You can still become stronger, fitter and more confident.

But you deserve a programme that understands the difference between pushing you forward and pushing you so hard that your health suffers.

If you have a health condition and have been nervous about starting exercise, you’re very welcome to message me.