Today, I want to talk about something that is both easy and incredibly challenging: trusting the flow of life. It’s easy because you don’t have to do anything, yet it’s hard for many of us who feel the urge to take action. In my opinion, I trust the flow of life while also trying to manifest the direction I want to go.
Let me share my story. I recently attended an intuitive retreat in Canada. When I was asked where I would like to spend my life if I had only six months left, I instantly replied, “New Zealand.” I had no idea why I said that, as I had visited New Zealand a couple of times and found its nature breathtaking, but I still loved Australia. After returning from the retreat, I reached out to people teaching German in New Zealand to inquire about available positions - just to ensure I wouldn’t miss my chance.
Also, when I moved into my granny flat in Perth, my head hoped I could stay as long as possible, but my heart knew I wouldn’t spend Christmas there. As you might guess, I eventually moved to New Zealand. It's still early days to tell how long I will stay, but it feels incredible - like I’ve found my home from day one.
I have faced hard times; it hasn’t been all cupcakes and rainbows. But there’s another piece of wisdom I’d like to share: you probably already know that even when things go wrong and it seems like there’s no solution, you always find a way. I read in a book where a life coach gave two men one simple piece of advice: no matter what, you will always be fine. Keep this in mind during tough times. Try to find small things that bring you joy, and be grateful.✨
Today is my birthday, and I am incredibly thankful for all the opportunities I’ve received - grateful for this YouTube Chanel (and for all of you) as it is giving me so much. 💛 My best present is that I can finally teach in front of people again! And don’t worry; I will still keep my YouTube channel active. Today, I uploaded a German class in the SPINE series (YOGALATES gegen Rückenschmerzen: https://youtu.be/QdPZGsfZgHI), and Strong & flexible SPINE 2 was published on Sunday https://youtu.be/t5o7iFgRq34.
PS: Let me know if you trust the flow of life and how hard it is for you. For me it's a mixture of intuition and trust that I try to practice. 🤍
My lovely community, 🦋 I posted a short about our spine, but it didn’t receive many views. When I reposted it and called the spine the most precious thing, it garnered more attention. However, my posts about how to strengthen your abs consistently receive over a thousand views. This raises a question: Why is a six-pack seemingly more important than a healthy spine?
The truth is, we often take our spines for granted and don’t connect them to many physical and mental problems we face. We forget that yoga and Pilates are not just about building muscles; they encompass a philosophy. For Joseph Pilates, the spine was crucial. He famously said, “You are as young as your spine is flexible.” A stiff spine is often a sign of aging and poor health.
Breathing is another aspect we take for granted, as I mentioned in a previous post. When you’re still curious about how proper breathing is connected to weight loss and overall health, here’s the explanation:
Full breathing reduces stress. Exhaling fully activates the parasympathetic nervous system, leading to lower stress levels. Reduced stress means less cortisol, which in turn leads to fewer cravings and overeating. Your body won't feel the need to store excess calories, which allows you to develop healthier eating habits. Additionally, when you eat slowly, you can recognise feelings of fullness sooner.
Better oxygen delivery also enhances exercise performance. Here’s an interesting fact: when your body burns fat, much of the carbon from that fat is released as carbon dioxide through your lungs. However, this doesn’t mean that breathing harder or faster will lead to extra fat loss. :) Fat is only converted into carbon dioxide after your body has utilised stored energy through normal metabolism and physical activity. On top of that, proper breathing improves sleep quality, reduces stress, and supports the immune system.
But remember, proper breathing alone isn’t enough; you need to consider the whole picture! 💛
Returning to our spine, I have uploaded the first video of my new series, "Strong and Flexible Spine." https://youtu.be/8rfhgF42jyU I hope you enjoy it! Please subscribe and share, as a healthy spine contributes to happier people, and happy people tend to be kinder. Our planet needs kind people🤍
Over the past two years, I lived in Australia on a sponsored visa. This meant that I could only work for the employer specified in my visa, and if I lost my job, I would have to leave the country. Don’t get me wrong -many people would be grateful to have even one job to earn money, and I love my job, wouldn't change anything, but for me, it meant I was unable to offer face-to-face Pilates and yoga classes. Additionally, without the security of knowing I could stay, I couldn't settle down. Just this feeling, not being allowed to do things, not having the freedom to do things, did not feel good. I still feel extraordinarily blessed to get all these opportunities !🙏
Recently, I messaged my friend to share the good news that I received a resident visa (not in Australia, but probably wasn't meant to be). This visa grants me the freedom to change employers or work for multiple ones. She reminded me that this is something most of us take for granted.😌
The same can be said for breath. It’s something that is always there and often goes unappreciated - until we face difficulties. What many people don’t realise is that breath is one of the most powerful tools we have. My first encounter with the power of breath happened long before I started practising yoga. Have you ever found yourself feeling nervous, running late, or urgently needing to go to the bathroom, only to struggle with getting your key in the door, even dropping it? Someone once advised me that in those moments, the best thing to do is stop, take a deep breath, calm down, and then proceed slowly while exhaling. It worked! Nowadays, when things feel overwhelming, I still pause to take a deep breath - it truly feels magical.✨
I understand now that rapid breathing is connected to our fight-or-flight response. In these moments, more oxygen enters our system, our heart rate increases, and our muscles are prepared for action. Calm breathing, on the other hand, activates the parasympathetic nervous system, promoting relaxation and lowering cortisol levels (the stress hormone). When we're relaxed, it helps us focus better.💛
Surprisingly, I have also linked proper breathing to weight loss and improved immunity! I will share more about this in the coming week.✨
Today, I published a standing Yogalates class designed to improve your balance and strengthen your core. 🔥https://youtu.be/DJfFwJnIoLc Breath plays a more crucial role in this class than in traditional Pilates, as it helps maintain balance. If you'd like to learn more about it, just let me know. Additionally, a week ago, I released a Yin Yoga class🧘♀️ with a Pilates flow (in German) that emphasises the importance of keeping our fast-paced lives balanced. https://youtu.be/jbJ3jfLGGF8 Here is the bull body flow in English youtube.com/shorts/sD8kRfCOwIw
Have a great week, & I'll see you soon, on the mat! And please, don't take everyday things for granted🤍
I never intended to write weekly newsletters, but over the past year, I've noticed so many things around me that I want to express my opinions about. My shorts and videos don’t provide enough space for this, so here we are! ✨
You may have noticed that I travel a lot. Let me share a bit about my background. I was born in the Czech Republic. In my early twenties, I fell in love and moved to Austria. However, when that relationship ended (not my choice), I moved to Germany - after ten years! By the way, I am a secondary teacher specialising in German Language and Health & PE. 🔥
In my thirties, I began to explore the world on my own. I met wonderful people, built friendships, and one of those friends brought me to Perth. I have always been fascinated by people's behaviour, and since I wanted to help others through their struggles, I studied for a Master’s in Counselling and Psychotherapy - the most important person I helped was myself:). 😌
What have my studies and travels taught me? That no one has the right to judge anyone else; you never know what is happening behind closed doors. I have become more tolerant, often questioning why things are the way they are, and I strive to give people second chances. My wish for everyone is simple: be kind, because it’s cool to be kind! So many things would be much easier if we treated ourselves and others with more kindness and tolerance. 🤍
I initially wanted to write about breath and make my posts more focused on Yogalates, but I will save that for next time. 🌙In the meantime, I’m excited to share a series of three 20-minute videos! You can choose to do one session for a quick workout or combine all three for a complete Pilates class. 💛
The first part focuses on seated and lying-down exercises that build core strength, improve flexibility, posture, and mobility. The second part emphasises core strength, obliques, glutes, and mindful movement while lying on your back, sides, and belly. The third part begins with toning in tabletop position and then shifts to standing Pilates for balance, flexibility, glute activation, mobility, and full-body control.
Hello, lovely community!🤍 We have winter in New Zealand, and so I decided to publish just three videos in two weeks. Therefore, I have a Pilates to Yin class for you. In the Pilates part, we focus on our lower body, toning the legs, which we stretch in the relaxing, Yin Yoga part.✨ https://youtu.be/SOZaGUOLpSY Next week, a standing Pilates class in German is coming, and I will have another series for you. Three classes in a row that you can do individually, or to get a full Pilates class, all three of them. Enjoy!💛
Hello, lovely people💛! This week, I have a dynamic TOTAL BODY PILATES workout that strengthens, stretches, and tones every muscle from head to toe from Perth for you. https://youtu.be/Aa6fGqGgpQg And then something special: YOGALATES for spine mobility and a strong core with BLOCKS. You don't need them necessarily, but I think it's always good to explore, see things from a different angle, experience different sensations or activate a bit of a different group of muscles. https://youtu.be/Jt-4FeJl-gY Enjoy!🦋
Hello, everyone! Need a quick stretch - here's your routine (only 1 minute!)🦋youtube.com/shorts/RTx6P_-9J2A Prefer a classic mat Pilates - this is (link below) a classic mat Pilates full body workout designed to strengthen your core, improve flexibility, and build control - oldies goldies, classic movements🔥 https://youtu.be/pdKLWBfk4QA
And here a yogalates flow in German with a little bit of everything, stretching and strengthening from head to toe;)💛 https://youtu.be/HFgV2kFrE3A Happy days & lots of love!🧘♀️
Hello, my lovely community! Today, I have a Classic Mat PILATES Full Body Workout for you. With focus on PILATES principles, we will strengthen the core, improve flexibility, and build control 💛 https://youtu.be/pdKLWBfk4QA Who preferes to work more on balance, there is a standing Pilates class. https://youtu.be/JrzO2n0NqVA I filmed this class during my Australian trip on my favourite Wait Jen trail (no mat needed:)). A breathtaking trail (11.5km one way) among five salty lakes. The beauty and serenity of the Australian bush - I never met anyone on this trail. On top of that, one class in German - a good morning class, that gently stretches and warms up the entire body. https://youtu.be/BA-seBXTlIc My friends in Denmark (WA) just finished this beautiful deck in their garden, and I was so lucky to be the first to have the opportunity to practice on it.✨ Have a great week & don't forget to take care of yourself! 🧘♀️
Hello everyone! 💛 https://youtu.be/cn46xPr4Dbk This is the link to the End-of-the-Day Yogalates. Unwind and reset with this gentle end-of-day yoga and Pilates fusion flow designed to improve flexibility, build core strength, and restore balance. 🌿 Feeling stiff or overwhelmed? This 30-minute Pilates to Yin Yoga flow will help you reset your body and calm your mind instantly. 🦋 https://youtu.be/CSdOngq7fHw In this session, we begin with 8 minutes of Pilates to activate your core, improve mobility, and warm up your muscles. Then, we transition into a calming Yin Yoga practice, where we hold poses longer to release tension, increase flexibility, and restore balance. Enjoy & have a lovely day! 🤍 PS: Hiked the Wait Jen trail (among salt lakes✨) - will have a standing Pilates next week for you! My friends in Denmark just finished their new deck - perfect for filming my classes 🧘♀️(coming soon :)!)
Jitka Hofer
Hello, my lovely community,🦋
Today, I want to talk about something that is both easy and incredibly challenging: trusting the flow of life. It’s easy because you don’t have to do anything, yet it’s hard for many of us who feel the urge to take action. In my opinion, I trust the flow of life while also trying to manifest the direction I want to go.
Let me share my story. I recently attended an intuitive retreat in Canada. When I was asked where I would like to spend my life if I had only six months left, I instantly replied, “New Zealand.” I had no idea why I said that, as I had visited New Zealand a couple of times and found its nature breathtaking, but I still loved Australia.
After returning from the retreat, I reached out to people teaching German in New Zealand to inquire about available positions - just to ensure I wouldn’t miss my chance.
Also, when I moved into my granny flat in Perth, my head hoped I could stay as long as possible, but my heart knew I wouldn’t spend Christmas there. As you might guess, I eventually moved to New Zealand. It's still early days to tell how long I will stay, but it feels incredible - like I’ve found my home from day one.
I have faced hard times; it hasn’t been all cupcakes and rainbows. But there’s another piece of wisdom I’d like to share: you probably already know that even when things go wrong and it seems like there’s no solution, you always find a way. I read in a book where a life coach gave two men one simple piece of advice: no matter what, you will always be fine. Keep this in mind during tough times. Try to find small things that bring you joy, and be grateful.✨
Today is my birthday, and I am incredibly thankful for all the opportunities I’ve received - grateful for this YouTube Chanel (and for all of you) as it is giving me so much. 💛 My best present is that I can finally teach in front of people again! And don’t worry; I will still keep my YouTube channel active.
Today, I uploaded a German class in the SPINE series
(YOGALATES gegen Rückenschmerzen: https://youtu.be/QdPZGsfZgHI),
and Strong & flexible SPINE 2 was published on Sunday
https://youtu.be/t5o7iFgRq34.
PS: Let me know if you trust the flow of life and how hard it is for you. For me it's a mixture of intuition and trust that I try to practice. 🤍
2 days ago | [YT] | 1
View 0 replies
Jitka Hofer
My lovely community, 🦋
I posted a short about our spine, but it didn’t receive many views. When I reposted it and called the spine the most precious thing, it garnered more attention. However, my posts about how to strengthen your abs consistently receive over a thousand views. This raises a question: Why is a six-pack seemingly more important than a healthy spine?
The truth is, we often take our spines for granted and don’t connect them to many physical and mental problems we face. We forget that yoga and Pilates are not just about building muscles; they encompass a philosophy. For Joseph Pilates, the spine was crucial. He famously said, “You are as young as your spine is flexible.” A stiff spine is often a sign of aging and poor health.
Breathing is another aspect we take for granted, as I mentioned in a previous post. When you’re still curious about how proper breathing is connected to weight loss and overall health, here’s the explanation:
Full breathing reduces stress. Exhaling fully activates the parasympathetic nervous system, leading to lower stress levels. Reduced stress means less cortisol, which in turn leads to fewer cravings and overeating. Your body won't feel the need to store excess calories, which allows you to develop healthier eating habits. Additionally, when you eat slowly, you can recognise feelings of fullness sooner.
Better oxygen delivery also enhances exercise performance. Here’s an interesting fact: when your body burns fat, much of the carbon from that fat is released as carbon dioxide through your lungs. However, this doesn’t mean that breathing harder or faster will lead to extra fat loss. :) Fat is only converted into carbon dioxide after your body has utilised stored energy through normal metabolism and physical activity. On top of that, proper breathing improves sleep quality, reduces stress, and supports the immune system.
But remember, proper breathing alone isn’t enough; you need to consider the whole picture! 💛
Returning to our spine, I have uploaded the first video of my new series, "Strong and Flexible Spine."
https://youtu.be/8rfhgF42jyU
I hope you enjoy it! Please subscribe and share, as a healthy spine contributes to happier people, and happy people tend to be kinder. Our planet needs kind people🤍
1 week ago | [YT] | 0
View 0 replies
Jitka Hofer
Hello, my lovely community,🦋
Over the past two years, I lived in Australia on a sponsored visa. This meant that I could only work for the employer specified in my visa, and if I lost my job, I would have to leave the country. Don’t get me wrong -many people would be grateful to have even one job to earn money, and I love my job, wouldn't change anything, but for me, it meant I was unable to offer face-to-face Pilates and yoga classes. Additionally, without the security of knowing I could stay, I couldn't settle down. Just this feeling, not being allowed to do things, not having the freedom to do things, did not feel good. I still feel extraordinarily blessed to get all these opportunities !🙏
Recently, I messaged my friend to share the good news that I received a resident visa (not in Australia, but probably wasn't meant to be). This visa grants me the freedom to change employers or work for multiple ones. She reminded me that this is something most of us take for granted.😌
The same can be said for breath. It’s something that is always there and often goes unappreciated - until we face difficulties. What many people don’t realise is that breath is one of the most powerful tools we have. My first encounter with the power of breath happened long before I started practising yoga. Have you ever found yourself feeling nervous, running late, or urgently needing to go to the bathroom, only to struggle with getting your key in the door, even dropping it? Someone once advised me that in those moments, the best thing to do is stop, take a deep breath, calm down, and then proceed slowly while exhaling. It worked! Nowadays, when things feel overwhelming, I still pause to take a deep breath - it truly feels magical.✨
I understand now that rapid breathing is connected to our fight-or-flight response. In these moments, more oxygen enters our system, our heart rate increases, and our muscles are prepared for action. Calm breathing, on the other hand, activates the parasympathetic nervous system, promoting relaxation and lowering cortisol levels (the stress hormone). When we're relaxed, it helps us focus better.💛
Surprisingly, I have also linked proper breathing to weight loss and improved immunity! I will share more about this in the coming week.✨
Today, I published a standing Yogalates class designed to improve your balance and strengthen your core. 🔥https://youtu.be/DJfFwJnIoLc
Breath plays a more crucial role in this class than in traditional Pilates, as it helps maintain balance. If you'd like to learn more about it, just let me know. Additionally, a week ago, I released a Yin Yoga class🧘♀️ with a Pilates flow (in German) that emphasises the importance of keeping our fast-paced lives balanced.
https://youtu.be/jbJ3jfLGGF8
Here is the bull body flow in English youtube.com/shorts/sD8kRfCOwIw
Have a great week, & I'll see you soon, on the mat! And please, don't take everyday things for granted🤍
2 weeks ago (edited) | [YT] | 3
View 0 replies
Jitka Hofer
Hello, my lovely community!🦋
I never intended to write weekly newsletters, but over the past year, I've noticed so many things around me that I want to express my opinions about. My shorts and videos don’t provide enough space for this, so here we are! ✨
You may have noticed that I travel a lot. Let me share a bit about my background. I was born in the Czech Republic. In my early twenties, I fell in love and moved to Austria. However, when that relationship ended (not my choice), I moved to Germany - after ten years! By the way, I am a secondary teacher specialising in German Language and Health & PE. 🔥
In my thirties, I began to explore the world on my own. I met wonderful people, built friendships, and one of those friends brought me to Perth. I have always been fascinated by people's behaviour, and since I wanted to help others through their struggles, I studied for a Master’s in Counselling and Psychotherapy - the most important person I helped was myself:). 😌
What have my studies and travels taught me? That no one has the right to judge anyone else; you never know what is happening behind closed doors. I have become more tolerant, often questioning why things are the way they are, and I strive to give people second chances. My wish for everyone is simple: be kind, because it’s cool to be kind! So many things would be much easier if we treated ourselves and others with more kindness and tolerance. 🤍
I initially wanted to write about breath and make my posts more focused on Yogalates, but I will save that for next time. 🌙In the meantime, I’m excited to share a series of three 20-minute videos! You can choose to do one session for a quick workout or combine all three for a complete Pilates class. 💛
The first part focuses on seated and lying-down exercises that build core strength, improve flexibility, posture, and mobility. The second part emphasises core strength, obliques, glutes, and mindful movement while lying on your back, sides, and belly. The third part begins with toning in tabletop position and then shifts to standing Pilates for balance, flexibility, glute activation, mobility, and full-body control.
Please don’t hesitate to ask questions! 💬I’m looking forward to seeing you on the mat after our long weekend (King's birthday) for some Yin Yoga practice.🧘♀️
Part 1 - https://youtu.be/ZBe1-Mhl8lc
Part 2 - https://youtu.be/5-EpYJBQqlk
Part 3 - https://youtu.be/IUQwzdfvS7I
3 weeks ago | [YT] | 4
View 0 replies
Jitka Hofer
Hello, my lovely community! 🦋 This week, I published Standing Pilates in German and the first part of the PILATES series.
Here is the link for standing Pilates:
https://youtu.be/cnikHuRj0kg 💛
And here the Pilates series - Part two and three is coming next week, but you can access it already now
Part 1 - https://youtu.be/ZBe1-Mhl8lc
Part 2 - https://youtu.be/5-EpYJBQqlk
Part 3 - https://youtu.be/IUQwzdfvS7I
HAPPY WEEKEND! 🤍
1 month ago | [YT] | 2
View 0 replies
Jitka Hofer
Hello, lovely community!🤍 We have winter in New Zealand, and so I decided to publish just three videos in two weeks. Therefore, I have a Pilates to Yin class for you. In the Pilates part, we focus on our lower body, toning the legs, which we stretch in the relaxing, Yin Yoga part.✨ https://youtu.be/SOZaGUOLpSY
Next week, a standing Pilates class in German is coming, and I will have another series for you. Three classes in a row that you can do individually, or to get a full Pilates class, all three of them. Enjoy!💛
1 month ago | [YT] | 2
View 0 replies
Jitka Hofer
Hello, lovely people💛! This week, I have a dynamic TOTAL BODY PILATES workout that strengthens, stretches, and tones every muscle from head to toe from Perth for you.
https://youtu.be/Aa6fGqGgpQg
And then something special: YOGALATES for spine mobility and a strong core with BLOCKS. You don't need them necessarily, but I think it's always good to explore, see things from a different angle, experience different sensations or activate a bit of a different group of muscles. https://youtu.be/Jt-4FeJl-gY
Enjoy!🦋
1 month ago | [YT] | 1
View 0 replies
Jitka Hofer
Hello, everyone! Need a quick stretch - here's your routine (only 1 minute!)🦋youtube.com/shorts/RTx6P_-9J2A
Prefer a classic mat Pilates - this is (link below) a classic mat Pilates full body workout designed to strengthen your core, improve flexibility, and build control - oldies goldies, classic movements🔥
https://youtu.be/pdKLWBfk4QA
And here a yogalates flow in German with a little bit of everything, stretching and strengthening from head to toe;)💛
https://youtu.be/HFgV2kFrE3A
Happy days & lots of love!🧘♀️
1 month ago | [YT] | 2
View 0 replies
Jitka Hofer
Hello, my lovely community! Today, I have a Classic Mat PILATES Full Body Workout for you. With focus on PILATES principles, we will strengthen the core, improve flexibility, and build control 💛
https://youtu.be/pdKLWBfk4QA
Who preferes to work more on balance, there is a standing Pilates class. https://youtu.be/JrzO2n0NqVA
I filmed this class during my Australian trip on my favourite Wait Jen trail (no mat needed:)). A breathtaking trail (11.5km one way) among five salty lakes. The beauty and serenity of the Australian bush - I never met anyone on this trail.
On top of that, one class in German - a good morning class, that gently stretches and warms up the entire body. https://youtu.be/BA-seBXTlIc
My friends in Denmark (WA) just finished this beautiful deck in their garden, and I was so lucky to be the first to have the opportunity to practice on it.✨
Have a great week & don't forget to take care of yourself! 🧘♀️
1 month ago | [YT] | 1
View 0 replies
Jitka Hofer
Hello everyone! 💛 https://youtu.be/cn46xPr4Dbk This is the link to the End-of-the-Day Yogalates. Unwind and reset with this gentle end-of-day yoga and Pilates fusion flow designed to improve flexibility, build core strength, and restore balance. 🌿
Feeling stiff or overwhelmed? This 30-minute Pilates to Yin Yoga flow will help you reset your body and calm your mind instantly. 🦋
https://youtu.be/CSdOngq7fHw
In this session, we begin with 8 minutes of Pilates to activate your core, improve mobility, and warm up your muscles. Then, we transition into a calming Yin Yoga practice, where we hold poses longer to release tension, increase flexibility, and restore balance. Enjoy & have a lovely day! 🤍
PS: Hiked the Wait Jen trail (among salt lakes✨) - will have a standing Pilates next week for you! My friends in Denmark just finished their new deck - perfect for filming my classes 🧘♀️(coming soon :)!)
2 months ago | [YT] | 1
View 0 replies
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