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In practice, I often speak about the nervous system, not in a complicated or clinical way, but as a way of understanding why some movement leaves us feeling grounded and energised, while other types can leave us feeling overstimulated or depleted. At the centre of this conversation is the breath. Sympathetic and Parasympathetic: Finding the Middle Ground Your nervous system has two key responses that work together. The sympathetic nervous system  (flight or flight) helps awak

What Is Cortisol? Cortisol is produced by the adrenal glands in response to stress—both physical and emotional. It plays an essential role in regulating metabolism, inflammation, blood sugar, and the sleep–wake cycle. Short-term rises in cortisol are normal and beneficial , especially during exercise. Cortisol helps mobilise energy and supports adaptation. However, when cortisol stays elevated for long periods due to overtraining, poor sleep, under-fuelling, or high life stre

Creating new habits can feel challenging especially when we try to change everything  at once. Often, it’s not a lack of motivation that holds us back, but an all-or-nothing approach that quickly becomes overwhelming. At Ankr & Flow, we believe sustainable change comes from small, intentional steps. By focusing on one habit at a time and allowing it to integrate naturally into your routine, you’re far more likely to create changes that last. Whether your goal is to move your

When it comes to building strength, improving mobility and preventing injuries, many men are discovering the transformative benefits of Reformer Pilates. The Reformer is now embraced by athletes, professionals and celebrities alike who want to move better, recover faster and build functional strength. At Ankr & Flow, our Strength & Mobility (Men’s Reformer)  class is specifically designed to meet the needs of men - whether you’re training in the gym, playing sport or just loo