Meet WALID TEBARKI

What is Pilates Method ?

A Pilates trainer must know the standard repertoire.

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The Reformer is Walid’s favorite apparatus

Walid is presently based in Dubai, where he serves as a versatile movement trainer with certifications in Sport and Fitness, Classical Pilates, Yoga, Functional Training, Nutrition, Pole Acrobatics, Dance, and Performance. He strongly believes that a thorough understanding of the standard Pilates repertoire is essential for any Pilates trainer.

What is your background?

During my childhood in France, I was a highly intuitive and active individual. I pursued a two-year Philosophy program at the University of Creteil, all while dedicating my time to the National Team of Sanda, where I excelled in various martial arts disciplines. Achieving first place in the French National Championship for Kung Fu (Sanda) was a significant milestone for me. In 2000, I became a certified Fitness instructor from CREPS de Montry in France and actively competed in Fitness and Sport Aerobic events before earning a spot on the National Team FISAF.

Read “Return to life” at least 10 times, each time you learn more.

Did you background had anything to do with Pilates?

Regrettably, I sustained a back injury during the 2004 World Championship of Gymnastic FISAF. It was then that Nathalie Brou, a friend and Pilates instructor, extended an invitation to join one of her classes. After just a few sessions, the pain dissipated! Sport and music have been constant companions in my life for as long as I can remember. My fascination with the physical and philosophical aspects of movement led me to study sports and philosophy. My introduction to the Pilates method in Paris was under the guidance of the talented and generous Nathalie Brou, who was teaching STOTT Pilates at the time. Following 10 months of dedicated training, I had to interrupt the program due to a work opportunity in China.

I spent two years living in Beijing, China, where I worked as an artist, dancer, choreographer, and sports trainer. It was upon my return to Paris that I realized Pilates would always be a part of my life. During a workshop with Amy Alpers from Boulder, I felt a strong connection to Mr. Joseph Pilates and his Contrology method. Eager to delve deeper into the art of teaching Pilates, I embarked on training in the Classical Pilates Method from the ground up.

After contacting a renowned Classical Pilates Center in Dubai, I underwent an interview and completed my certification, subsequently working at another Pilates studio.

I had the pleasure of attending workshops led by Amy Alpers when she visited Dubai as a guest trainer.

In addition to teaching Yoga Ashtanga Vinyasa and dancing at various venues in Dubai, I became certified and accredited in May 2015 by the Association for Neuro Linguistic Programme as an NLP practitioner, Time Line Therapist, and Hypnosis practitioner.

I studied Martial Arts for many years and competed as a fighter. The principles in “Martial Arts” and Pilates are quite the same.

How long did you study Pilates?

Having dedicated many years to studying Martial Arts and competing as a fighter, I've discovered striking similarities in the principles of “Martial Arts” and Pilates. Both emphasize concepts such as Center, Core, Focus, Mind, Control, Intelligence, Chi, Gravity, Strength, Flexibility, Channeling animalistic energy, Functional movement, and maintaining overall health. The practice of Pilates has been a part of my life since 2005, marking a decade of continuous learning and growth. As Albert Einstein once said, “Once you stop learning, you start dying,” a sentiment I wholeheartedly embrace.

How much do you workout and how many lessons do you teach?

I engage in training almost daily to remain connected and alert. I maintain an open mind and prioritize my physical fitness. Our minds and bodies are in a constant state of flux, evolving each minute and every second. We are a dynamic process of molecules in motion, continuously reinventing ourselves. Understanding our inner world is crucial to guiding our students beyond the confines of their physical and mental boundaries. By our very nature, we are not static but ever-changing energy. I consistently push myself both physically and intellectually through my daily teaching schedule of a minimum of 6 hours.

I believe in quality education, above all, because this is the way for the people to connect. This is about integration of mind, body and spirit. Diversity is good. As long as we talk about Pilates, it is always good.Do you teach more male or female clients?

It is evident that in Pilates, there is a higher number of female clients compared to male clients. Nevertheless, I do have a significant number of male clients that I teach. Teaching male clients requires a different approach than teaching female clients. Despite the differences, the primary goal remains the same: ensuring that every client finds Pilates to be fun and enjoyable.

What is your opinion about Traditional, Classical and Contemporary Pilates?

We share a common focus on supporting our clients, with a commitment to achieving results and facilitating positive changes. There are numerous methods of learning and teaching Pilates, but my belief in prioritizing quality education is rooted in fostering meaningful connections among individuals. This emphasis on quality education underscores the integration of mind, body, and spirit, celebrating the beneficial diversity within the Pilates community. As long as the conversation revolves around Pilates, this diversity is always advantageous.

In my view, every Pilates instructor should be well-versed in the standard repertoire, drawing from various methodologies while honoring the legacy of Mr. Joseph Pilates. While we continue on our journey, our aim is to unify rather than critique, offering a supportive environment for all Pilates teachers and instructors – whether they adhere to the Authentic, Classical, or Contemporary approach. The focus should not be on right or wrong, but on what ultimately serves the best interests of our clients.

I am deeply invested in the narrative and legacy of Mr. Joseph Pilates, immersing myself in the study of "Contrology" to maintain a strong connection to the roots of this method. The key to grasping the essence of Pilates lies in being open to sharing perspectives with humility and a practical mindset. It's not about racing in a marathon or engaging in a competition of right and wrong. Who truly embodies Pilates or not? Each year, medical professionals, scientists, clinics, and pharmaceutical industries evaluate and deliberate on their latest findings. Change is the only constant.

I firmly believe that the foundational repertoire serves as the cornerstone of "Contrology." While we may deviate from the norms, it should be done purposefully, with a solid understanding and expertise. As a dancer, I understand the necessity of repetition—performing movements countless times until they become ingrained as second nature. "Practice makes perfect."

I aim to highlight the positive qualities and correct imperfections in others while recognizing that perfection is unattainable. Everyone has room for growth, and Pilates is anything but rigid or dull. We encounter "Contrology" in Traditional, Classical, Authentic, or Contemporary Pilates. I believe that a savvy Contemporary Pilates instructor will always be open to learning about Classical and Authentic Pilates. True greatness lies in being curious and willing to explore various methods. We may not be Doctors or Scientists, but Mr. Joseph Pilates was a passionate and imaginative individual who savored every joyful moment of life.

In today's day and age, it has become common for individuals to label themselves as Pilates trainers after completing a single weekend course or workshop. What is your perspective on this matter? Personally, I find it implausible and nonsensical. It took me a decade to truly grasp the essence of Pilates. Some trainers specialize solely in Mat Pilates, while others focus solely on Reformer, yet they still identify as Pilates trainers. However, I believe it's unfair to brand them as heretics or frauds. I harbor no negative sentiments towards them. In fact, after engaging with a few of them briefly, I could sense a contemplative air about them. It was evident that they were pondering their choices and striving for improvement. Misinformation is prevalent, and everyone aspires to enhance their skills in some way. Pilates encompasses both Mat and full equipment – we should not segregate them. Mastery requires dedication to hours of practice, study, instruction, and observation. Acquiring proficiency demands familiarity with the entire repertoire, whether using equipment or not. We must exercise patience and invest time to fully experience life.

The majority of teachers who earn certification in just a few weeks are unlikely to find employment in a reputable Pilates center. They often end up working in fitness clubs where quantity is prioritized over quality. In Pilates, we value quality over quantity. My advice is to practice Pilates in various settings with different instructors.

What Pilates apparatus is your favorite?

The Reformer holds a special place in my heart as I am drawn to its intricate and demanding advanced level. Despite my background in Classical training, I often explore variations on the Reformer, such as adjusting the spring tension to intensify muscle engagement. The versatility of the Reformer is truly remarkable due to its spring settings.

I frequently receive inquiries from men seeking advice on achieving a beach-ready physique and increasing muscle mass. While traditional weightlifting may not be the solution, I have found that I can sculpt my body according to my preferences through Pilates alone. For those aiming for more muscle mass, I guide them through the fundamentals and classical repertoire of Pilates, always incorporating modifications to enhance the Pilates experience.

I emphasize the importance of strength and flexibility inspired by the movements of animals, a concept often overlooked. By encouraging this fresh perspective, I help individuals reconnect with their primal nature. We are inherently creatures of strength and agility; it is simply a matter of remembering it!

I aspire to move with the agility of a bouncing ball, resilient enough to run, jump, and gracefully recover from falls like a tree-climbing enthusiast. I seek to harmonize my body and mind, drawing from my past experiences in the fitness industry. I have traversed the entirety of that journey. I have no aversion to any brand or equipment, but I particularly favor Gratz equipment and Peak Pilates for their sturdy wooden frames and durable weather-resistant straps. I learned Pilates on apparatus from different brands; Peak Pilates, Balanced Body and Gratz.

The quality is always good. But I really don’t enjoy it when the apparatus are just a few inches of the mat…some new models are like that. I prefer old school.

Every one has to work on something and Pilates is not a boring and a fixed method.

What Pilates exercise is you favorite?

The One Hundred exercise is a personal favorite of mine due to its capacity to challenge practitioners at every level and on any equipment. It serves as a valuable gauge of technical proficiency, revealing much about the practitioner's skill. Teaching the One Hundred is essential due to its numerous benefits, making it a foundational exercise that should never be skipped.

Walid and the Roll Back Bar on the Wall Unit

What distinguishes a great Pilates teacher from the rest? Any advice for new students and instructors?

One of the key attributes is a genuine love for people. Love and empathy form the foundation of our work. While financial riches may not be guaranteed, cultivating empathy without allowing sympathy to overwhelm you is crucial to prevent emotional burnout. Mastery of exercises and the ability to tailor them to individual client needs is essential. Adhering to ethical standards, focusing on the positive aspects, and recognizing and celebrating progress are key. We hold the responsibility to inspire positive change by acknowledging achievements.

Never criticize or speak negatively about other Pilates instructors, their methods, or techniques, even if you believe you possess superior knowledge and proficiency in Authentic Pilates. "Contrology embodies this principle!! You should have a comprehensive understanding of anatomy from a functional standpoint, including all muscle groups and their precise locations. Developing a discerning eye to pinpoint issues at their core is crucial. A friendly and approachable demeanor is essential, leaving personal matters aside. Empathy, keen perceptiveness, and the ability to anticipate needs are key. Incorporating musicality into exercise cues with rhythm and tempo, along with a warm and encouraging tone, can enhance the experience. It is vital to inspire and engage clients, demonstrating a genuine passion for the practice and exuding charisma. Always lead by example and adhere to the principles we teach. Professionalism entails bending the rules mindfully and with good intentions. Our professionalism is also reflected in our presentation - from our initial interactions with clients to our personal appearance. Maintaining cleanliness, a polished appearance, a pleasant fragrance, and a positive attitude are paramount."

Embrace ecological living by staying connected with the elements of nature and always taking care not to harm others mentally or physically. We are part of a vast interconnected system within the universe, a complete unity.

Read “Return to Life” at least 10 times to deepen your understanding with each reading.

Even after 18 years, revisiting the book continues to provide new insights.

This little book is truly remarkable, revealing Mr. Joseph Pilates' clear and brilliant approach. I prefer not to say "was" as I sense his enduring presence.

Pilates is the manual of how your body works. You will improve the inner awareness of the body and how to be more functional. It strengthens the whole body. Pilates is the joy of life.

Who is your Pilates example?

Perhaps Madame Romana Kryzanowska was an inspiration. However, my primary interest lies with authors, books, scientists, and body therapists rather than Pilates instructors. I hold great respect for the work and life of Andre Bernard (ideokinesis), Mabel Todd, Barbara Clark (ideokinesis), Bonnie Brainbridge Cohen (Mind Body Centering), Candace Pert (The Molecules of Emotions), and Erik Franklin, although my interest in the latter has waned over the years as a student due to disagreements with some of his current work. Nevertheless, they all remain sources of inspiration.

When asked to explain Pilates and how it differs from yoga, I would describe Pilates as a comprehensive manual on understanding how the body functions. It enhances internal body awareness and promotes improved functionality. Pilates strengthens the entire body and brings joy to life. While there is a definite spiritual component, it may not delve as deeply as yoga.

Both Pilates and Yoga share a profound spiritual connection with animals. In Yoga, the body serves as a pathway to spiritual enlightenment, seeking unity with the universe and striving to detach from material or emotional burdens. Rooted in ancient Sanskrit texts, Yoga is inherently tied to religious beliefs, with numerous references to deities. Conversely, Joseph Pilates embraced life's pleasures while maintaining a disciplined diet, indulging in the company of women and cigars.

Pilates has the power to transform both the body and the mind by recognizing the intrinsic link between our thoughts and movements. Our posture influences our thoughts, demonstrating the interconnectedness of the mind and body. Specific body movements can reveal underlying emotions, shaping our mental state.

For me, Pilates is not just a form of exercise, but a way of life. I envision sharing my passion through online videos, establishing my own training program and Pilates center, and ultimately building a family of my own. My dream and goal in life revolve around cultivating this lifestyle and expanding my impact through teaching and practicing Pilates.

What is your favorite Pilates quote?

“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.” Mr Joseph Pilates.

Do you follow a certain diet?

I avoid sugar and fastfood. I like cooking at home and I like whole foods. Cooking is like Pilates because it is about having the right ingredients, getting the good foundation before you even start. If you want to cook, you will have to make time for it. If you cook by being in a rush, you will not feel nice…. It is about connection, feeling, flow, rhythm and taste.

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Meet Walid Tebarki

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A bottle of doctor 's best q-c vitamin c surrounded by fruits and vegetables

Why We Need More Vitamin C Than We Think — Especially Today

By Martial wahid Tebarki • May 9, 2025

Most animals can produce their own vitamin C. Humans can’t. We are part of a rare group that must get this essential nutrient from food or supplementation. Yet many of us unknowingly live with depleted levels, especially in a world filled with stress, processed food, pollution, and fast-paced living. What most people don’t realize is that vegetables often contain more vitamin C than fruits — and without the high fructose. I personally prefer vegetables like kale, broccoli, and red or yellow bell pepper, along with lemon, which also supports liver detox. While fruits are popular for vitamin C, I don’t recommend them in large amounts. In fact, I only include 1–2 portions of fruit a day, if any. When I do reach for fruit, I choose dark berries like blackberries or blueberries. They’re not the highest in vitamin C, but they’re rich in antioxidants, have a low glycemic index, and are well processed by the body. Sometimes, it’s not about the quantity of vitamin C, but about how nutrients interact in the body. The chemical synergy between vitamins, minerals, and fiber makes a huge difference in absorption and effectiveness. Why Vitamin C Matters Daily Immune support: It helps neutralize free radicals and reduce inflammation. Tissue repair: It’s essential for collagen production, which supports skin, joints, fascia, and spinal discs (especially important if you suffer from back pain). Longevity & protection: It protects cells from oxidative stress and supports cardiovascular health. Stress buffer: Stress, even just a busy commute, burns through your vitamin C reserves. People who smoke, drink alcohol (even socially), or experience high stress levels need significantly more vitamin C. For example: Smokers may require up to 40% more vitamin C daily. Drinkers have lower absorption and faster depletion. Chronically stressed individuals need extra support for adrenal health and immunity. My Routine and Tips Every morning I start my day with a refreshing glass of lemon juice I aim to get most of my vitamin C from food. But on days when I’m exposed to higher stress or physical exertion, I support my body with a clean supplement like Doctor’s Best Q-C Vitamin C. I especially like that it includes CoQ10 (Vitamin Q), which works synergistically with vitamin C to fight oxidative damage and improve energy metabolism.

Even Elite Athletes Don’t Know How to Breathe – And It’s Holding Them Back

By Martial wahid Tebarki • April 25, 2025

You’d think that after years of training, competing, and pushing their bodies to the limit, elite athletes would have mastered something as basic as breathing. But guess what? Most of them breathe just as poorly as the average couch potato. Yep, even top athletes—Olympians, marathon runners, football stars—are out there "inhaling and exhaling" with inefficient breathing patterns. They may have six-packs, record-breaking speeds, and insane endurance, but many of them still rely on shallow chest breathing instead of diaphragmatic breathing. The Problem with Chest Breathing Chest breathing is like running a high-performance car on cheap fuel. It’s inefficient, overworks the wrong muscles, and leads to tension, stress, and early fatigue. Resulting to neck pain, and tension around the shoulders It can also lead to muscles cramps Instead of using their full lung capacity, many athletes take rapid, shallow breaths that trigger hyperventilation, throwing off oxygen delivery and making recovery harder than it should be. Worse, over-breathing messes with carbon dioxide levels, reducing how much oxygen actually reaches the muscles. The more you get rid of CO2 by hyperventilating the less you cells can absorb O2 So even though they look like superhumans on the outside, many athletes are unknowingly limiting their own performance simply because they never learned how to breathe properly. "The website provides a detailed explanation of the physiological processes involved in breathing, including the roles of CO₂ and O₂, as well as the effects of hyperventilation.” The Secret Weapon: Functional Breathing Mastering diaphragmatic breathing—where you engage the lower lungs and optimize oxygen absorption—can completely change the game. Athletes who train their breath experience: - Have Better endurance (because muscles actually get the oxygen they need) - Faster recovery (less stress = less inflammation) - More control and focus (oxygen fuels the brain too, not just the muscles) - Improved posture and core stability (breathing influences spinal alignment and muscle activation) - Better oxygen distribution (by stimulating the alveoli more effectively) - Less pain and musculoskeletal issues (by reducing compensatory tension) - Lower stress levels (by regulating the autonomic nervous system) - Reduced risk of injuries (especially forward head posture and instability-related issues) Are You a Chest Breather? Try This Test There’s a simple biomechanical test called the High-Low Test to determine if you’re breathing correctly. Place one hand on your chest and the other on your belly. Breathe normally. Observe which hand moves more. If your chest hand moves more, you’re a chest breather, meaning you’re likely not using your diaphragm efficiently. If your belly hand moves more, congrats—you’re engaging your diaphragm properly! "My Own Experience: Even High-Level Athletes Aren’t Taught How to Breathe" As a former elite athlete in the French national team, and someone who has been involved in sports since childhood, I was never taught how to breathe correctly—even while competing at the highest level. Coaches would yell, “Just breathe, breathe!”—but no one actually explained how. The reality is, breathing patterns in athletes could be far more efficient if we integrated biomechanical breath training into sports conditioning. It’s Time to Rethink Breathing Breathing isn’t just an automatic function—it’s a performance tool. Learning how to breathe properly should be as fundamental as strength, mobility, and nutrition. Whether you’re an elite athlete or just trying to survive a workout without feeling like a dying fish, training your breath is the ultimate game-changer. - Breathe as often as possible through your nose. - Let your breath be low, slow, and calm—rising from your belly and diaphragm, not your chest. -Throughout your day, take a moment to ask yourself: “How am I breathing?” -During physical activity, stay connected to your breath. It is your anchor, your rhythm, your guide. At ZenitudeFitPilates, you’ll find all the tools and support you need to reconnect with your breath and body. Take the time to explore it. Your well-being is worth it.

Sleep, Meditation & Hormones: The Youth Code We Overlook

By Martial wahid Tebarki • April 1, 2025

In our high-speed, always-on world, two simple practices are often underestimated: sleeping early and daily meditation. Yet these two habits powerfully influence our internal chemistry—particularly two key hormones: growth hormone (GH) and testosterone. These are not just for athletes or men—they are essential for both women and men, supporting youthfulness, immune strength, energy, and longevity. Why Growth Hormone Matters Growth hormone is nature’s built-in repair system. It boosts cell regeneration, supports fat burning, preserves lean muscle, strengthens bones, and keeps the skin youthful. The body releases the largest surge of GH during deep sleep, especially in the hours before midnight. • GH is produced by the pituitary gland, under signals from the hypothalamus, both located in the brain. • Poor sleep or late nights disrupt this release, leading to fatigue, aging, and poor recovery. For women, GH is equally important—it keeps metabolism sharp, improves skin tone, and supports physical resilience. Testosterone: Not Just a “Male Hormone” Testosterone is often linked only to men, but it’s a vital hormone for women too. It fuels motivation, libido, muscle tone, bone density, and mental clarity. • In men, testosterone is primarily made in the testes. • In women, it comes from the ovaries and adrenal glands, also regulated by signals from the hypothalamus and pituitary. Low levels in either gender can lead to: • Fatigue • Low mood and motivation • Weight gain • Reduced muscle tone and libido Chronic stress and poor sleep lower testosterone—while meditation helps restore it. The Role of Meditation & Breathwork As shown in the book "Altered Traits" by Daniel Goleman and Richard Davidson, consistent meditation rewires the brain, reducing cortisol (the stress hormone) while enhancing emotional balance and hormonal harmony. This calming practice can indirectly support testosterone and growth hormone by lowering stress and improving sleep quality. I personally apply these principles in my daily life: • I sleep before 10 PM and wake up at 5 AM • I practice breathing (pranayama) for at least 15 minutes almost every day • I do yoga three times a week These habits have helped me stay strong, youthful, and balanced. Consistency is the secret to youth, and discipline is what brings freedom—both in movement and in the mind. The Takeaway • Sleep before 10 PM to support your natural hormone rhythms • Meditate daily, even for 10 minutes, to reduce stress and balance hormones • Know that testosterone and GH are essential for women too—for strength, beauty, and energy • Practice breathwork and yoga for a deeper hormonal and nervous system balance These are not small lifestyle adjustments —they’re part of the blueprint for longevity and true well-being. Trust the process and be consistent. Your hormones will thank you.

A woman in a white dress is standing in a field with her arms outstretched.

Breathe Low, Breathe Slow : The art of Relaxation Trough Breathing

By Martial wahid Tebarki • March 26, 2025

In a world that constantly rushes forward, we often forget the most powerful tool we carry within us: our breath. Yet, by learning to breathe with intention, we can tap into a profound state of calm, balance our nervous system, and build resilience to stress. The key lies in breathing low and slow. When we breathe deeply into our diaphragm — rather than shallowly into our chest — we signal safety to the body. Slow breathing lowers heart rate, reduces blood pressure, and shifts us into a parasympathetic state, where rest and recovery happen naturally. But there’s another, often overlooked, element of breathwork: getting used to CO₂. Many people think of carbon dioxide as a waste product, but it’s actually essential for oxygen delivery. When we tolerate higher CO₂ levels, our body becomes more efficient at using oxygen, and we feel calmer under pressure. Try this simple practice: 1. Inhale slowly through your nose for 4 seconds, feeling your belly rise. 2. Exhale even more slowly for 6–8 seconds, letting tension melt away. 3. Pause after the exhale — just for a moment — and notice the stillness. Over time, this practice improves your CO₂ tolerance, making each breath more powerful. You may find that stress no longer grips you as tightly, and a sense of inner peace becomes easier to access, even in difficult moments. So, the next time life feels overwhelming, remember: Breathe low, breathe slow, and trust your body to find its rhythm. Check out the link To release anger and clean the lungs To get rid of anger feelings & to clean the lungs https://youtu.be/EwHYCIA1xaw?si=b923HVcSINsFp0TO To stay calm and relaxed https://youtu.be/CAO4NsPp4Ik

Desk Neck: Why Your Posture Is Causing Pain (and How to Fix It)

By Martial wahid Tebarki • March 3, 2025

Spending hours hunched over a laptop, scrolling on your phone, or driving can slowly wreck your posture — leading to what we call desk neck (or forward head posture). Over time, this imbalance can cause chronic pain, headaches, dizziness, and even vision problems. But the good news is, with the right approach, you can fix it! What Causes Desk Neck? When you constantly lean your head forward (like when texting or working at a computer), your body adapts to that position, creating muscle imbalances: • Tight, overactive muscles: • Sternocleidomastoid (SCM) and scalenes (front and side neck muscles) stay tense to hold your head up. • Pectoralis minor shortens, pulling the shoulders forward. ( Pectoralis muscles are the muscles of your upper chest ) • Upper trapezes get overworked, causing neck and shoulder stiffness. • Deep neck flexors (front muscles of the neck which should stabilize the head) become tight and overused, adding to the tension. Weakened muscles: • Rhomboids ( it brings shoulder blades towards each other ) and lower trapezes (bring shoulder blades down) lose strength, making it harder to hold your shoulders back. • Neck extensor muscles at the back of the neck weaken, letting the head drift even further forward. This muscle imbalance compresses the cervical spine, restricting blood flow and nerve function, which can cause: • Chronic headaches and dizziness. • Fatigue, mood swings, and even vision issues. • Neck and shoulder pain that worsens over time. How to Fix Desk Neck: Restore Balance The key is to stretch the tight front muscles and strengthen the weak back muscles to bring your head and shoulders back into alignment. I’ll be sharing videos demonstrating these exercises, so you can follow along and start correcting your posture step by step: After improving your body awareness you will start with some exercises to strengthen and release tension For instance 1. Chin Tucks → Aligns the head and reduces Sternocleidomastoid ( SCM) overuse. 2. On your all four, lengthening the neck and and bringing your shoulder blades down 3. Press back neck against wall 4. Wall Angels → Strengthens the upper back for better posture. 4. Doorway Stretch → Releases tight chest muscles. 5. Scalene Stretch → Relieves side neck tension. 6. Thoracic Extensions → Opens up the upper spine and encourages proper alignment. Do not worry, Things will make more sense with the Videos Holistic Solutions for Lasting Relief For long-term correction, combining exercise with other practices can speed up recovery: • Massage Therapy → Releases tight muscles and boosts circulation. • Pilates & Yoga → Builds core strength, flexibility, and body awareness. • Functional Training → Reinforces healthy movement patterns. • Stress Management & Nutrition → Supports muscle recovery and reduces cortisol (which contributes to muscle tension). Take Control of Your Posture Desk neck develops slowly, but with consistent effort, you can relieve pain, prevent headaches, and restore your body’s natural alignment. I’ll be sharing videos soon to guide you through each exercise, so stay tuned — your body (and your mind) will thank you for it!

Understanding Inflammation, Hormonal Imbalance, and Water Retention

By Martial wahid Tebarki • February 24, 2025

Inflammation is the body’s natural defense mechanism against injury or infection. However, when it becomes chronic, it can lead to issues like water retention. Water retention, or edema, occurs when excess fluid builds up in the body, often causing swelling in the extremities or face. The Link Between Inflammation and Water Retention Inflammation triggers the release of chemicals like histamine and cytokines, which increase blood flow and permeability in the vessels. This can lead to fluid leakage into tissues, resulting in swelling. Chronic inflammation—due to stress, poor diet, or illness—can exacerbate this process, making water retention a persistent issue. Hormonal Imbalance and Water Retention Hormones like estrogen, progesterone, and cortisol play a significant role in fluid regulation. For example: • Estrogen can promote water retention by increasing sodium levels in the body. • Cortisol, the stress hormone, encourages fluid retention when levels are chronically elevated. • Hormonal fluctuations during menstruation or menopause can also disrupt the body’s balance, leading to bloating and swelling. Common Causes of Inflammation and Hormonal Imbalance • Dietary Choices: Processed foods, high sugar intake, and excessive salt can trigger inflammation and disrupt hormone levels. • Stress: Chronic stress increases cortisol, which can worsen both inflammation and water retention. • Lifestyle Factors: Lack of sleep, sedentary habits, and dehydration can further exacerbate these issues. How to Fix and Avoid Water Retention 1. Adopt an Anti-Inflammatory Diet: Focus on whole foods like leafy greens, fatty fish, nuts, and berries. Limit sugar, refined carbs, and processed foods. 2. Balance Hormones Naturally: Support your endocrine system with regular exercise, stress management techniques, and adequate sleep. 3. Stay Hydrated: Drinking enough water helps flush out excess sodium and reduce swelling. 4. Reduce Sodium Intake: Too much salt can worsen water retention, so keep it moderate. 5. Move Regularly: Physical activity improves circulation and prevents fluid buildup in tissues. 6. Include Natural Diuretics: Foods like cucumbers, asparagus, and parsley can help your body expel excess water. Adopting an anti-inflammatory diet not only reduces inflammation but also supports hormonal balance and prevents water retention. Avoid fast food and processed items; instead, opt for a natural diet to restore balance to your body and prevent inflammation. Here’s a guide to the best natural foods and habits for a balanced body: 1. Focus on Anti-Inflammatory Foods These foods are rich in antioxidants, omega-3 fatty acids, and phytochemical ( compound found in plants ) that help reduce inflammation and stabilize hormones: • Leafy Greens: Spinach, kale, and Swiss chard are packed with vitamins and minerals. • Berries: Blueberries, raspberries, and strawberries are rich in antioxidants like anthocyanins. • Fatty Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids to combat inflammation. • Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are great for healthy fats and fiber. • Turmeric: Its active compound, curcumin, is a potent anti-inflammatory. • Ginger: Known for its soothing effects on the digestive and immune systems. 2. Include Hormone-Stabilizing Foods Certain foods support the endocrine system, helping to regulate hormonal fluctuations: • Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts assist in hormone detoxification. • Whole Grains: Quinoa, oats, and brown rice provide steady energy and stabilize insulin levels. • Healthy Fats: Avocado, olive oil, and coconut oil help in hormone production. • Legumes: Lentils and chickpeas are rich in fiber and plant-based proteins, supporting digestion and hormone health. 3. Hydrate the Right Way Proper hydration is essential for reducing inflammation and preventing water retention. Drink: • Filtered Water: Sip consistently throughout the day. • Herbal Teas: Chamomile, green tea, or dandelion tea reduce bloating and inflammation. • Coconut Water: A natural electrolyte booster that aids hydration. 4. Avoid Inflammatory Triggers Cut back or eliminate these common culprits: • Processed Foods: Fast food, packaged snacks, and refined carbs. • Excess Sugar: Leads to blood sugar spikes and inflammatory responses. • Trans Fats: Found in fried and highly processed foods. • Excess Alcohol: Overconsumption can disrupt gut health and cause inflammation. • Artificial Additives: Sweeteners, preservatives, and coloring agents can irritate the body. 5. Support Gut Health A healthy gut reduces overall inflammation and balances hormones: • Probiotics: Found in yogurt, kefir, and fermented foods like sauerkraut and kimchi. • Prebiotics: Bananas, onions, and garlic feed healthy gut bacteria. • Fiber: Promotes a healthy gut microbiome and regular digestion. 6. Balance Blood Sugar Fluctuations in blood sugar can lead to hormonal imbalances. To maintain balance: • Eat smaller but high density quality food • Ideally start your meal with vegetables, then protein and finish with carbs • Good fat ( olive oil, avocado, oil fish ..) does not make you fat but help you to loose fat and to regulate your blood sugar Sample Day on an Anti-Inflammatory Diet • Breakfast: Begin with a smoothie made of spinach, mixed berries, chia seeds, and almond milk, paired with three Brazilian walnuts. Alternatively, I like to kickstart my day with "PlantFusion Organic Alkazing Greens Fermented Whole Food nutrition." I'll share the brand details via WhatsApp. • Lunch: Enjoy grilled salmon accompanied by quinoa and steamed broccoli. A serving of black rice should be about the size of your fist, which is approximately one cup. • Snack: A handful of walnuts paired with a crisp apple. • Dinner: Savor a hearty lentil soup alongside a medley of roasted vegetables drizzled with olive oil. • Drinks: Sip on green tea or herbal infusions throughout the day, ensuring you stay hydrated with plenty of water. By consistently incorporating these foods and habits, you can create a sustainable, natural diet that keeps inflammation at bay, balances hormones, and promotes overall wellness. Keep in mind that this is aimed at reducing inflammation. You can certainly experiment with adding or cutting items, but the main objective is to bring some awareness and to decrease the size of your portions.

Resiliency: The key to better Movement and Longevity

By Martial wahid Tebarki • December 30, 2024

Resiliency is your body’s ability to absorb, adapt, and bounce back from physical stress. It’s what allows athletes to jump higher, run faster, and perform longer without injury. But resiliency isn’t just for athletes—it’s essential for everyone. It keeps our bodies functional, pain-free, and strong, especially as we age. What Is Resiliency? Resiliency refers to how well your tendons, ligaments, fascia, and muscles work together to handle stress and recover. Think of a kangaroo’s tendon—it stretches to store energy and springs back to power each jump. In humans, resilient tissues help us absorb shock, move efficiently, and protect joints from injury. Why Resiliency Matters for Athletes and Everyone For athletes, resiliency means: • Better power and endurance: Tendons and fascia act like springs, storing and releasing energy for efficient, powerful movement. • Injury prevention: Elastic, strong tissues reduce strain on muscles and joints. For the average person, resiliency ensures: • Pain-free movement : Prevents stiffness and joint issues. • Flexibility and activity : Keeps you mobile and energetic as you age. • Injury protection: Reduces the risk of falls or strains in daily life. Why Athletes Should Train Tendons, Ligaments, and Fascia When it comes to athletic performance or staying active as we age, most people focus on strengthening muscles. But muscles are only part of the story. The real key to better movement, injury prevention, and lasting power lies in tendons, ligaments, and fascia—the connective tissues that give our body its elasticity and resilience. What Are Tendons, Ligaments, and Fascia? • Tendons: Connect muscles to bones and act like springs, storing and releasing energy for powerful movements like running or jumping. • Ligam ents: Connect bones to other bones, providing stability and protecting joints. • Fascia: A web-like structure that wraps around muscles, tendons, and ligaments, helping with flexibility, coordination, and strength. While muscles generate force, tendons, ligaments, and fascia make that force efficient, stable, and safe. How to Build Resiliency Here’s a simple routine you can try 2–3 times a week to improve resiliency in tendons, ligaments, and fascia: Warm-Up (5 minutes) • Dynamic stretches: Arm circles, leg swings, and cat-cow stretches to hydrate fascia. • Light jumping jacks: Get blood flowing to the joints and connective tissues. Main Routine (15–20 minutes) 1. Plyometric Jump Squats (3 sets of 10 reps) • Focus on soft landings to engage tendons. 2. Single-Leg Hops (3 sets of 8 reps per leg) • Strengthens Achilles tendons and improves balance. 3. Side Lunges (3 sets of 10 reps per side) • Targets ligaments around knees and hips. 4. Bear Crawls or Animal Movements (2 sets of 30 seconds) • Engages fascia with multi-directional movement. Cool Down (5–10 minutes) • Foam rolling: Focus on calves, quads, and upper back to release tight fascia. • Static stretches: Hold each stretch (hamstrings, hip flexors, and shoulders) for 20–30 seconds. Takeaway: Resiliency is about staying strong, flexible, and active for life. Muscles, Tendons, ligaments, and fascia are the foundation of movement, and training them keeps you moving better, longer, and pain-free. Whether you’re an athlete or just want to age gracefully, try this routine and start building resiliency today!

The Science of Belly Fat

By Martial wahid Tebarki • December 1, 2024

Belly fat is one of the most stubborn forms of fat to lose, especially as we age. To tackle it effectively, we need to go beyond diet and exercise and dive into the hormonal mechanisms that influence fat storage and metabolism. This article unpacks the science behind hormones such as insulin, glucagon, cortisol, leptin, estrogen, and testosterone —and why losing belly fat becomes increasingly challenging after 50. 1. Hormones and Belly Fat: The Key Players Our hormones are powerful messengers that regulate how our bodies store and use fat. Understanding their roles can help us make smarter choices. • Insulin: Insulin plays a key role in regulating blood sugar and fat storage. After eating carbohydrate, your body breaks them down into glucose, which enters the blood stream. Insulin is released by the pancreas to help cells absorb glucose for energy. When glucose is in excess ( more than what the body needs for energy ) insulin store the excess into fat for long term storage. Insulin is a storage hormone produced by the pancreas in response to elevated blood sugar but can store fat too —often around the belly. Over time, insulin resistance can develop, making it even harder to lose weight. • Glucagon: Glucagon is insulin’s counterpart. It promotes fat breakdown by signaling the liver to release stored glucose when blood sugar is low. A balanced diet that manages insulin levels allows glucagon to do its job effectively, promoting fat-burning instead of fat storage. • Cortisol: Known as the “stress hormone,” cortisol is released during periods of stress. Chronic stress leads to prolonged cortisol elevation, which increases appetite, promotes fat storage in the abdominal region, and makes it harder to lose weight. I believe it is one of the main reason why so many struggle to lose belly fat. The amount of stress we carrying nowadays is constant. Managing stress through mindfulness, sleep, and exercise is key to balancing cortisol levels . • Leptin: Leptin is the hormone that signals fullness to the brain. When there is lack of sleep, this hormone is almost off so the signal of fullness is not working properly and people tend to eat more than what they need. In people who are overweight or obese, leptin resistance can occur, causing the brain to ignore these signals. As a result, appetite increases, and belly fat accumulates. 2. Estrogen and Testosterone: The Gender Connection • Estrogen: In women, estrogen levels fluctuate throughout life, particularly during menopause. Before menopause, estrogen promotes fat storage in the hips and thighs. After menopause, estrogen levels drop, leading to a shift in fat storage toward the abdomen. This hormonal change makes it harder for postmenopausal women to lose belly fat and maintain a healthy weight. • Testosterone: In men, testosterone plays a critical role in muscle maintenance and fat distribution. As testosterone levels decline with age, men are more likely to accumulate belly fat. Lower testosterone also reduces muscle mass, which slows metabolism and further contributes to fat gain. Brazilian nuts is one of the highest in selenium. Selenium plays a key role in sperm production and testosterone synthesis. Eating 3 brazil nuts daily can provide a sufficient amount of selenium, as each nut contains approximately 60 -90 micrograms. Avoid exceeding the upper limit of 400 micrograms per day which could lead to toxicity. 3. Why Losing Belly Fat Is Harder After 50 Several factors contribute to the increased difficulty of losing belly fat after age 50: • Hormonal changes: Reduced estrogen in women and testosterone in men shift fat storage patterns. • Slower metabolism: Lean muscle mass decreases with age, lowering the number of calories burned at rest. • Lifestyle factors: Aging often comes with more sedentary behaviors and less active lifestyles, compounding fat gain. • Increased insulin resistance: Years of high-sugar diets and stress can lead to reduced sensitivity to insulin, promoting fat storage. 4. Prevention and Solutions: Strategies Backed by Science Here are some effective ways to manage belly fat and counteract hormonal changes: • Optimize your diet: • Focus on whole, unprocessed foods. • Prioritize lean proteins, healthy fats, and fiber-rich vegetables to stabilize blood sugar. • Reduce refined carbohydrates and added sugars to prevent insulin spikes. • Incorporate resistance training: Strength training helps maintain and build lean muscle mass, which boosts metabolism and combats age-related muscle loss. • Manage stress: Practice mindfulness, pilates, meditation, yoga to lower cortisol levels. Quality sleep is equally essential to hormone balance. . Build healthy habits for good quality of sleep. Ideally Between 9 pm and 12 am as it is between that time that the body can rest efficiently especially the brain and all the vital organs like the pancreas organ. A lack of sleep will always create more stress to your body and hormonal unbalances. • Consider hormonal health: For women, hormone replacement therapy (HRT) may help mitigate menopausal changes under medical guidance. For men, testosterone therapy may be an option to explore. • Stay active: Consistency is key. Incorporate a mix of aerobic exercises like walking, swimming or cycling with strength training for the best results. Find a physical activity you enjoy doing. And you do not look at the time...you like it so much that you do not think about time 5. Start Early to Prevent Belly Fat The good news? You can prevent the challenges of belly fat even before they start. Building healthy habits early in life sets the foundation for better hormonal balance, metabolism, and overall health as you age. By understanding the science of hormones like insulin, cortisol, estrogen, leptin and testosterone, you can take targeted steps to reclaim your waistline and maintain your health at any stage of life. We are all unique, and it's important to take the time to process information that can guide you in shaping and achieving your goals.

Are we Meant to eat More Plants ?Finding Balance in Modern Diets

By Martial wahid Tebarki • November 17, 2024

As humans, our bodies reveal much about what we might naturally thrive on. Observing our physiology and the rhythms of our lives offers clues about a balanced diet that respects both our nature and our unique needs. Here are some perspectives on this: 1. Circadian Rhythms Humans, in contrast to numerous carnivorous animals, are creatures driven by the rhythms of the day. Our hours of activity coincide with those of gatherers who collect fruits, vegetables, and grains, rather than with nocturnal hunters who pursue their prey in the shadows. This behavior suggests that our main sources of nourishment likely come from elements accessible during daylight, mirroring the habits of herbivores or gatherers. 2. Digestive System Our digestive systems are elongated, akin to those of herbivores, expertly crafted to decompose fibrous plant matter. This gradual process thrives on high-fiber, plant-based sustenance, in contrast to the shorter, more straightforward tracts of carnivores, which swiftly handle protein-dense meat. Historically, hunting demanded considerable effort, involving long treks and immense endurance, making meat more of a seasonal luxury than a daily essential. Nowadays, however, meat is readily available with little exertion, prompting many to adopt a more sedentary lifestyle than nature intended. This change may be a factor in the growing health imbalances we see today. Over the years, I have noticed an increasing number of individuals experiencing hormonal imbalances. In addition to the excessive processed foods and pollution we are exposed to, we have likely disrupted our natural biological rhythms and eating habits as well. While individual dietary needs vary greatly, the fundamental laws of nature indicate that nourishment is vital for survival. A deficiency in specific nutrients can compromise our immune system, putting us at risk. Individuals who enjoy the longest and healthiest lives, such as those found in “Blue Zones,” appear to adopt a comprehensive lifestyle. These regions, recognized for having the highest numbers of centenarians, demonstrate that longevity frequently stems from varied diets rich in vegetables, whole grains, occasional meat, and regular physical activity. This harmonious approach, aligned with our nature, promotes a balanced combination. Conclusion Lately, the yoga community mourned the sudden loss of Sharath Jois at 53 years old ( November 11, 2024), a respected teacher of Ashtanga Yoga, who passed away from a heart attack. A prominent figure in the yoga community. It is important to remember that achieving physical well-being involves more than just spiritual practices. Our bodies serve as vessels that require proper nourishment, and research indicates that a diverse diet, consistent physical activity, and mindful living play key roles in fostering resilience and promoting longevity. Perhaps the way forward lies less in adhering strictly to plant-based or animal-based diets and more in embracing balance and the natural rhythms of life. ....................................................................................................................................................................................................... Here’s a proposed daily plan that aligns with the circadian rhythm while emphasizing a plant-based diet over meat. This plan closely resembles my own eating habits, which are integral to my lifestyle: easily digestible foods in the morning, substantial and well-balanced meals at midday, and lighter fare in the evening. Occasionally, I incorporate intermittent fasting during the day, but that’s a topic for another discussion. Morning (Breakfast) - Time: Between 7:00 - 9:00 AM (as metabolism begins to awaken) - Meal: - Start with warm lemon water or herbal tea (such as chamomile, ginger, or mint) to ignite digestion. - Enjoy a nutrient-dense green smoothie: - Blend spinach, kale, or mixed greens with chlorella powder. - Add 1/2 avocado or 1 tbsp of flax/chia seeds for healthy fats. - Incorporate 1/2 cup of unsweetened almond or oat milk. - Toss in fresh berries (blueberries, blackberries). - Savor one cup of black coffee. --- Midday (Lunch) - Time: Between 12:00 - 2:00 PM (when digestion is at its peak) - Meal : - Delight in a hearty Buddha bowl: - Base: Quinoa, farro, or brown rice. - Veggies: Steamed broccoli, roasted sweet potatoes, carrots, and raw cherry tomatoes. - Protein: 1/2 cup of cooked lentils or chickpeas. - Fats: 1 tbsp of tahini dressing or hummus. - Extras: A sprinkle of seeds (pumpkin or sesame) and fresh herbs (cilantro or parsley). - Complement with a side of leafy greens dressed in olive oil and lemon juice. - Include fish twice a week and high-quality organic grass-fed meat once a week. --- Evening (Dinner) - Time: Between 6:00 - 7:00 PM (earlier for optimal digestion) - Meal: - Warm up with a comforting vegetable soup: - Ingredients: zucchini, celery, leeks, spinach, garlic, and fresh herbs (thyme or oregano). - Base: Vegetable broth with a splash of coconut milk for added creaminess. - Optionally, enjoy a small portion of lightly grilled or steamed fish for omega-3s. Alternatively, consider a handful of baked tofu or tempeh. - Add a small side of roasted or steamed asparagus or green beans.