5 Factors to consider before joining a Broga class


1.What is Broga?

Broga is a system that is effective in providing men with the best health benefits of yoga in addition to building muscle and weight reduction. Most men associate yoga with feminine moves hence reluctant to join a class. While some men turn a blind eye and sign up, the ratio of men to women in an ordinary yoga class remains low at 1:5. Broga is aimed at creating a comfortable environment for them to feel right at home. Being surrounded by your fellow men will help you relax and focus on the class hence effective results.


2. Benefits of Broga

Broga, just like any other form of exercise has vast benefits to men. While some perform it for its health benefits, others stick to it simply for relaxation. However, broga exercises work towards; athletic performance, core strengthening, clarity-enhancing, muscle toning, stress reduction, reducing the risk of injury and cardio-working. After successfully completing a session, you will feel energized and pumped up. In addition to this, your muscles will feel adequately stretched and your mind relaxed.

Some guys have improved breathing through Broga sessions. Just because you are still unable to bend all the way back or sideways does not mean that you won’t stand to reap the benefits of Broga. After all, Broga is not about perfection. With persistence and proper guidance, your poses will improve.

3. What to bring to a Broga class

Before packing/ shopping for your first broga class, it is best that you understand what the session is going to be like. Most studios are medium sized with plenty of space and open floors. At arrival, you will be asked to fill a sign in sheet and a waiver. This will enable the management to keep track of your classes and, you to receive newsletters in case you need them.
(a) You will need to bring a yoga mat for padding hence comfort and endurance. A yoga mat for hot yoga is highly absorbent so choose this if you tend to sweat a lot.

(b) It is advisable to wear comfortable workout gear for comfort. Gear that’s highly absorbent and light in weight will enable you to maintain focus on the class.

(c) Wear a headband to absorb the sweat. This rules out the need to keep pausing to wipe the sweat off your face.

4. The do’s of Broga

(a) Let the instructor know if you have any injuries so as to create alternative poses for you.
(b) In case you forget any of your Broga equipment, ask to rent from the studio. Most Broga studios stock up on mats, bottled water and gear.
(c) After the session, you definitely feel perched so bring along bottled water to sip on.
(d) Avoid distractions and focus on the teacher. Smooth transitions from one pose to another will help you relax, reduce tension hence achieve better results.
(e) Do sit at the back of the class if this is your first lesson. It will allow you to copy moves from the people in front of you in case the terms used are strange to you. However, this should not deter you from listening to the instructor.

5. The don’ts of Broga

(a) Do not overeat before a Broga class. This is a one-way ticket to discomfort and even vomiting during poses. Your last light meal should be 30 minutes before the class begins.
(b) Avoid drinking too much water during the session. This, just like food will fill your tummy hence discomfort. It will also lead to increased bathroom breaks hence unnecessary distractions.
(c) Don’t push your body more than it’s willing to bend. If you do, an injury may occur. A professional will not push you to perfect your poses, especially during the first sessions.
(d) Avoid talking to the other yogists next to you. Everyone needs their concentration entirely on the teacher’s instructions.

Different people use different techniques to center their focus and relaxation before a class. While some prefer to interact with their friends, others prefer to sit in silence and meditate. It is advisable to find what works for you and stick with it. Joining a Broga class with fellow newbies is better than joining a pro class on your first day so ask at the reception before walking into any class.


Article written by:  Emily, who is founder of BodyShape101, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

10 asanas to lose body fat

10 asanas to lose belly fat

By Paul Vandyken, RigorFitness.com

Erroneous lifestyle and lack of proper exercises lead to flabby tummy, and there is no shortcut to getting rid of such abdominal fat apart from healthy diet and good fitness routine. Yoga is one of such great fitness exercise that does not only help to reduce your abdominal fat but also help you to control your body and mind like never before. Here are 10 asanas to lose belly fat you need to know:

  1. Tadasana

Tadasana also known as mountain pose is an ideal warm-up pose that helps to improve your blood circulation and make your body ready for the other exercises. Complete the following steps:

  • Stand with your feet flat while your feet are in contact and heels slightly spread out.
  • Bring your palms close to each other as you stretch your hands to the front.
  • Stretch your spine while you raise your folded hands upward and inhaling deeply.
  • While standing on the toes, try to lift your ankles and lift your eyes to face the ceiling.
  • Hold the pose for about 30 seconds while you breathe normally.
  • Try this asana to times while relaxing for about 10 seconds between each round.

You can vary the workout by stretching your arms upward, parallel to each other and perpendicular to the floor. The exercise helps to improve your posture, firm your buttocks and abdomen, and help to strengthen your knees and ankles.

  1. Surya Namaskar

Surya Namaskar or Sun salutation involves 12 yoga positions that help to improve your entire position. To perform this exercise, you have to complete the following exercise:

  • Expand your chest while you stand with your feet together and shoulders relaxed
  • Inhale while you spread your hands aside. Then exhale as you bring your arms to the front of your chest and keep them in the prayer position.
  • Inhale as you stretch your hands backward. Then exhale as you bend forward and try touching the knees with your forehead.
  • Bend your left knee and stretch the right leg backward while your palms remain on the floor.
  • Hold your breath as you stretch your left leg and lower your body downward as you hold your spine out.
  • Inhale and stretch forward as you bend backward.
  • While your hands are still intact on the floor, exhale and lean forward.
  • Move your leg forward in between your elbows and stretch upwards.
  • Move the left leg forward and inhale deeply.

Regularly practicing Surya will keep your energized and healthy.

  1. Padahastasana

This is a Standing Forward Bend which involves compressing the abdomen while bending forwards. It is a great workout that helps to burn fat. Here is how to perform the exercise:

  • Keep the spin erect and lift your hands upward as you inhale deeply
  • Exhale and you bend forward in such a way that your body is parallel to the floor.
  • Inhale and exhale, then bend forward completely downward from the hips.
  • Try touching the floor with your palm without bending the knees
  • Hold your breath and tuck the tummy in and hold in that position for about 60 seconds.
  • Repeat the exercise 10 times while posing for ten minutes between each round.

The exercise helps to improve the abdominal muscles, strengthen the wrist joints, and relieves mental and physical exhaustion.

  1. Paschimottanasana

This is a great Hatha Yoga that stimulates the center of your solar plexus. It helps to tone your tummy and strengthen hamstrings and thighs as well as hips. It is a great exercise for those who have digestive disorders. Complete the following steps:

  • Keep your spine erect while you are sited on the floor and stretch your legs out to your front
  • As you inhale deeply, stretch your hands upward without bending your elbow.
  • Exhale as you bend forward from the thighs and try to touch your toes.
  • Inhale, hold your tummy and remain in that position for about 60 seconds.
  • Repeat the exercise 25 times.
  1. Pavanamuktasana

This is a great workout that helps to alleviate various gastric problems such as ingestion and constipation. It also helps in weight loss.

  • Lie down facing upward with your hands stretched out beside your body and heels touching each other.
  • Take a deep breath as you bent the knees toward the chest.
  • List your head and move it to touch your knees.
  • Hold in the same position for about 60 to 90 seconds as you breathe deeply.
  • Repeat the procedure for about 7 times while relaxing about 15-seconds between the rounds.
  1. Naukasana

Naukasaba also known as Boat Pose is one of the great yoga postures that helps to flatten the belly. It also helps to strengthen the abdominal muscles as well as tone the abs. complete the following exercise.

  • Lie down facing the ceiling while you stretched out your legs out.
  • Inhale and exhale, then lift your legs and from the ground so that they are parallel.
  • Remain in that position for about 60 seconds.
  • Breathe normally and slowly bring the hands and legs to the original position.
  • Repeat the exercise 5 times.
  1. Ushtrasana

The ustrasana also known as camel pose is done to counter the Naukasana pose. It helps to release the tension that you experience on your belly during Naukasana as well as help to stretch the body. Complete the following exercises:

  • Lift your body up the knees such that the body is supported by the knees.
  • Exhale deeply then arch your back. Take back your hands behind the body and try to hold ankles one by one.
  • Stretch backward by tilting your head forward until you feel your belly stretch.
  • Repeat the exercise 10 times while relaxing for 15 seconds between each exercise.
  1. Uttanpadasana

This is a good exercise that helps to get rid of fat in the lower abdominal as well in the hips and thighs. It is a great exercise of eliminated flab that accumulates around your waist and hips during pregnancy. Achieve these benefits by completing the following procedures:

  • Lie down with your legs stretched out, heels touching each other and hands side of the body.
  • Inhale deeply and exhale slowly as you tilt your back and bring your head backward to touch the floor.
  • Stretch to the maximum
  • Inhale deeply and raise your legs up the floor to about 45-degree.
  • Pose for about 15 seconds before returning the legs to the original position.
  • Pose for about 30 seconds before lifting the legs to a 90-degree angle and remain in that position for about 60 seconds.
  • Repeat the procedure 10 times.
  1. Marjariasan

It is a forceful contraction exercise that helps to build abdominal muscles as well as burn fat around the belly. It also helps to enhance the flexibility of the spine. The exercise involves the following steps:

  • While breathing normally, raise your body in such a way that your body is supported by the knees and palms.
  • Lift your head and push your back down so that the body is in a concave structure.
  • Expand the abdominal to allow the maximum amount of air and maintain the posture for about 30 seconds.
  • Breathe deeply and work up for up to 90 seconds gradually.
  • Repeat the exercise 10 times.
  1. Bhujangasana

Bhujangasana also known as Cobra Pose is a great way to stretch your abdomen. It is a regular practice that helps to strengthen your back. It is one of the most popular yoga that helps to alleviate Post-Partum back pain. Complete the following exercises:

  • Lie down while your legs are slightly spaced, and toes are touching the floor.
  • Move the palm beneath your shoulders.
  • Inhale deeply and slowly lift your chest and head off the floor. Push your pubis toward the navel while you keep the buttocks firm.
  • Hold in the position for about 30 seconds.
  • Lift your body from the waist upward, bending backward as much as possible.
  • Hold in the posture for about 30 seconds.
  • Relax and return to the original posture.
  • Repeat the exercise for 10 times while working 30 times gradually in every round.
  • Relax 15 minutes in between the exercise.


About Paul Vandeyken

Paul Vandyken is a personal trainer, nutrition coach. His personal website is RigorFitness.com. His blog has articles, videos, and pictures with tips, tricks about fitness, nutrition, and healthy lifestyle. If you are on the journey to your healthy and happy lifestyle, visiting his blog may worth a look or even help you enhance your process.


Broga: for downward facing dudes

Guest post by Stacey Jones, contributor to lululemon.co.uk

Originally posted on lululemon.co.uk

“Men need a form of yoga that they don’t feel intimidated by from the start,” said Matthew Miller co-founder of Broga. “But at the same time they need to feel challenged by it.”

The former American football star and super heavyweight body building champion, aka Matt “Miller the Pillar”, is now a yoga-loving lululemon ambassador.

Once he was asked to become an ambassador, Matt decided he needed to start doing yoga on a weekly basis. His muscles were desperate for the kind of opening and stretching that yoga would provide. He met London-based yoga instructor, Rachel Okimo, after they were chosen as the first London brand ambassadors for lululemon. They hit if off immediately: He trained her and she helped him with his yoga practice and together the pair co-founded the business. That’s how Broga was born.

They created a strong, intense and challenging workout that’s as manly as the name sounds. Broga classes are most definitely intended for bros, and with that the pair are quickly smashing the ‘yoga is for girls’ myth.

Yoga mens flexibility

Guys can be flexible too!

The hour-long class of accessible, yoga-inspired poses not only compliments any athletic training regime, but also challenges the body in new ways. Participants use and develop strength, stamina, and flexibility from the very first class.

The class structure is very familiar to an athlete: it begins with a dynamic warm-up, moves to a serious strength building section on a specific part of the body and then deconstructs that same area by opening it up and challenging it to stretch. The movements are also familiar to an athlete because each pose is done repetitively and builds on the previous pose.

Broga breaks down into a unique syllabus of four workouts each addressing a specific problem area, which are devised by Rachel. Each workout is repeated four times which allows ‘brogis’ to improve each time they come to class, prepping them for the next workout in the series. “Participants progress further each time and learn to establish connections that open up typically tight areas like the chest, hips, and hamstrings,” said Matt.

It’s definitely grounded in traditional asanas but the difference between Matt’s classes and traditional styles of yoga is that Broga doesn’t immediately assume men are already flexible and open in these areas, it opens them gradually to that possibility. “I prefer to have participants building up to postures, doing prep work repetitively and correctly, than to have them attempt something the wrong way,” he said. “It is so much better when they didn’t even realize it was preparation and suddenly behold, a properly aligned warrior three.”

Yoga and strength training

Through simple moves Matt integrates the basics of yoga with strength training

Broga can also help athletic performance by reducing incidence of injury caused by over tension in the muscles and connective tissues. Matt says they use a mind-body connection to teach athletes to be more aware and in control of their physical body. “In effect, we’re teaching how to enter into that elusive zone reached in sport.” he said “There are such strong similarities to being in an athletic zone and a meditative yogic state.”

Broga was designed for the male athlete, but it’s also a killer workout for women. “I love women in a Broga class, they are usually a specific type of women: accomplished and comfortable yoginis looking for a strength-building and toning workout,” said Matt. “Women have the flexibility that guys lack, but the physical power aspect of Broga challenges them – I am often cursed at later for inflicting two to three days of delayed onset muscle soreness.”

So come armed with a towel, some water and an open mind to explore your body in a different way than your other strength training. “You will feel like you lived, and you made it through, and it was worth it.”

Broga Lululemon and Matt Miller team

The dream team – Broga meets lululemon

Classes are taught Blue Cow Yoga in Moorgate, City Athletic in The City, The Third Space in Soho, Yoga Haven in Clapham, Evolve Wellness Center in South Kensington and various Gymbox locations around London.

Find out when and where to get your Broga on with Matt here

About Stacey Jones of Lululemon Manchester

Stacey Jones is a raw-food and yoga lover from Vancouver who completed her yoga teacher training in 2013 and blogs for lululemon. Founded in one of the healthiest places in the world in 1998 Vancouver, the first lululemon store was a design studio surrounded by a retail store where feedback would directly influence the brand. The lululemon mission statement is about creating components for people to live long, healthy and fun lives and elevating the world from mediocrity to greatness.

Follow them on Twitter, Facebook and Instagram

Wheyhey broga class with Matt Miller

Protein, Ice Cream and Yoga: Team Wheyhey! feel the Broga burn with Matt Miller

Guest post by Charlotte Brook at Wheyey! the protein ice cream experts

Originally published on Wheyhey.com 

Broga… Boys Yoga? Yoga for Bros? I (Charlotte… nice to meet you) had absolutely no idea either! Whatever it was I presumed it might have some reminisce of yoga and I am always up for trying something new. Team Wheyhey! were lucky enough to have the founder of Broga®, Matt Miller come to HQ to give us a private Broga® class (lucky us) last week and boy did he put us through our paces!

Matt Miller, “Soft as a pussycat”The first impression of Matt Miller AKA Miller the Pillar, was that he looked nothing like the stereotypical yoga instructor we all imagine. Calm, soft spoken, slender physique No, No, No, Matt has his name for a reason, he is an ex American Football player built like the side of a brick…house. However, never judge a book by its cover; he might have the build of a silverback Gorilla but he’s as soft as a pussycat.


Matt started by explaining exactly what we were letting ourselves in for. This workout would entail the basics and structure of yoga but with a difference; strength, conditioning, flexibility and cardio would be the main aims of this class, so yes yoga with a twist.



(Credit: Wheyhey) Wheyhey! protein ice cream ready and waiting, the ultimate post workout snack.

We started with posture, form and breathing…how you would normally start and prepare for your yoga session. So why would I need a towel (we were instructed to bring one after all)? Trust me, you need a towel! Before I knew it we had a routine for reaching up, bending over, breathing in breathing out, leg in the air and then pressing my face to the floor and back 5 times.


Through an awesome technique and subtle teaching build up routine, Matt essentially had us doing tricep presses with one leg in the air in high plank – brutal and it burned, but it felt amazing and then straight into the sit back child pose.




The class was made up of these amazing intense exercises, broken up with stretching, breathing, correction of posture and a laugh or 10. Matt works you hard, you sweat, you burn, you shake…but then comes the stretching, where we partnered up and could get more of a stretch then you could ever get on your own.


By the end I felt unbelievable. You feel like you have had an intense workout and stretched it all out after, an amazing feeling and one I am keen to experience again very soon!

About Wheyhey

Wheyhey! is the world’s first and best selling protein ice cream. Best pals Damien Kennedy and Greg Duggan who met at Brunel University found they shared a passion for good nutrition, great food and even better bench pressing techniques. After respective stints as a GB basketball coach and fitness model, the duo dreamt up the idea of a great tasting ice cream that does you good, founding Wheyhey in 2012. You can find their products online at Musclefood.com and follow them on Twitter and Facebook [in text link to https://www.facebook.com/Wheyheyicecream/ ]


Broga Teacher Training

Want to further your Broga expertise? Sign up for our Broga teacher training, a 70 hour, 4 day programme in Cheltenham, running from the 15th to the 19th of July 2016.

As well as acquiring a license to teach Broga you can spread the word as a brand ambassador and will be given a year long membership into the BrogaMe Programme.


Can caffeine benefit your fitness?

[vc_row][vc_column][vc_column_text css=”.vc_custom_1466123772409{margin-top: -10px !important;margin-bottom: 20px !important;padding-top: 7px !important;padding-right: 7px !important;padding-bottom: 7px !important;padding-left: 7px !important;background-color: #ffffff !important;}”]Credit: Yogaground, NL[/vc_column_text][vc_column_text css=”.vc_custom_1466123790080{margin-top: 10px !important;margin-bottom: 10px !important;}”]Guest post by TrueStart[/vc_column_text][vc_column_text]We are all aware that caffeine is a great pick me up, but there is a fine line between too little and too much caffeine.

We grabbed some time with the team at TrueStart Performance Coffee (the caffeine experts) to find out exactly what makes caffeine so useful, and how you should be using it in your workout.

So, what are the core benefits of caffeine for sport?

There are 3 really well-researched core benefits of caffeine for exercise:

  1. Improving focus & mental performance
  2. Increasing physical endurance
  3. Reducing rate of perceived exertion

These all mean you can train harder for longer! A lesser known fact is how caffeine also helps with muscle recovery; by increasing the rate at which your body replenishes muscle glycogen.

By incorporating caffeine in to your post workout means your muscles can recover faster, so ideal if you’re training day after day.


Credit: TrueStart

Credit: TrueStart

When should you boost your caffeine levels?

Caffeine takes about 45 minutes to fully absorb and remains in your blood stream for 5.7 hours.

That’s why we recommend drinking TrueStart about 30 minutes before training to achieve optimal performance and endurance from the start, keeping yourself topped up as and when required during your session.

A cup afterwards will also help accelerate recovery of aching muscles, not to mention sort you out for the rest of the day.

What’s the difference between the caffeine in coffee and the caffeine in my regular energy drink or pre workout?

There are two types of caffeine, synthetic and natural. Both have a very different effect on your body so it’s good to know the differences.

Credit: Yogaground, NL

Credit: Yogaground, NL

Synthetic Caffeine

 Synthetic caffeine has both its benefits and negatives. Synthetic caffeine is created in a laboratory and then added to your energy drink or pre workout under controlled conditions in a factory.

The good thing about this process is that it guarantees a fixed level of caffeine in each serving. So you know exactly what you are getting.

The not so good thing about synthetic caffeine is the way in which it works within your body. Synthetic caffeine is absorbed really quickly in to your blood stream. Meaning you get a quicker spike of caffeine, and of course, a quicker crash. Which is not great half way through a workout.


Natural Caffeine

Natural caffeine is found in coffee, tea, cocoa and approximately 60 other plant species. It’s a completely natural occurring element.

Natural caffeine is great because it is slow releasing in to your blood stream. Which means you can train harder for longer, with no dangers of suddenly crashing mid training session. Natural caffeine provides a sustained source of energy.

However, the natural caffeine in regular tea and coffee is completely unregulated. A single cup of coffee can vary from less than 20mg to over 300mg of caffeine! Up until now this has made natural caffeine an unreliable performance enhancer for athletes.

And it is because of this unpredictable nature of coffee that Helena and Simon Hills came up with the idea for coffee designed specifically for sports performance, with a controlled level of natural caffeine. Taking the best of synthetic and natural caffeine and finding a solution; Coffee you can rely on!

Credit: TrueStart

Credit: TrueStart

Ok, but what is this right amount of caffeine for me?

 It’s crucial to regulate your caffeine intake, as too much caffeine results in those effects that we’re all familiar with, such as jitteriness or heart palpitations. On the other hand, if you don’t have enough caffeine prior to exercise, you won’t be able to enjoy the beneficial effects it has on your performance.

The right amount of caffeine varies from person to person. Widely accepted research suggests that 2-3mg per kilogram of body weight is optimal for sports performance and The European Food Standards Agency have recommended no more than 400mg per day for general use.

The beauty of TrueStart Coffee is that you know you’re getting 95mg caffeine per scoop, so you can control and monitor your caffeine levels ensuring you never consume too much or even too little.

We recommend starting with one scoop and seeing how that goes, you can then up or lower your dose depending on your body’s needs.

Fancy trying some TrueStart Coffee? For £1 you can have your best week ever with 7 samples of TrueStart. Buy here now [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]


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About TrueStart Coffee


TrueStart Coffee began in March 2014 during co-founder Simon Hills training for a IronMan 70.3 triathlon. Working to develop and find the right amount of caffeine for sports performance the team are committed to completely clean, free from synthetics, ethically sourced, convenient and great tasting coffee. TrueStart are on a mission to build the most motivational, trusted and high impact coffee brand in the world to fit the most ambitious lifestyles and motivate customers every step of the way.

Follow them on twitter @truestartcoffee or on Facebook


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Good Yoga Life Event

Join us on the 24th June at the Good Yoga Life Event on Old Street for Yoga & Beers.

Spend your Friday sweating it out with the founder of Broga, Matt Miller, as part of a week long yoga pop up hosted by Good Yoga Life.

The event will include a 1 hour class focusing on Upper Body Pump & Stretch following by a half hour of beers & chats.

For tickets follow this link


Lululemon and Broga

‘Yoga for girls’: Broga and lululemon crush the stereotype

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Image Credit: Lululemon

[/vc_column_text][vc_column_text css=”.vc_custom_1465874855265{margin-top: 10px !important;margin-bottom: 10px !important;}”]Guest post by Georgina Green, Showroom Manager, at Lululemon in Manchester[/vc_column_text][vc_column_text]Yoga’s for women right? Wrong. Here at lululemon, we’re crushing this stereotype to join forces with the founder of Broga, Matt Miller, for an epic yoga event, #brogabeers #burgers.

Do one thing a day that scares you. You’ll find this on our manifesto and whilst the first thing that springs to mind is adrenaline filled activities and risky decisions, when you bring that back to the core, you can take a lot more from this than meets the eye.

Men are starting to let go of their fears of not being flexible and putting their egos aside to join a class where women are “better” than them. This might seem a ploy to pick up chicks, but we see differently.

Lululemon Brand ambassador Adam Crofts decided to take up yoga after seeing how much it benefitted the Manchester team.

He asked us to find him “a teacher that’s just about stretching, none of this spiritual silly stuff” and we hooked him up with Kevin Dennison, a Jivamukti teacher. Now Adam takes a regular weekly class, and intrigued by what more yoga could give him, Kevin gave him his own set of mala beads to meditate.

Credit: Lululemon

When you see what people take from this incredible practice you can’t help but want to share. Whether you go into class and treat it purely as a post sport stretch or take the hour for some self gratitude and meditation, there’s something for everyone.

When Crossfit box owner and ambassador Craig Massey put us through our paces in a tough session, he was surprised at our range of motion, given the amount of sports we did as a team.

All credited yoga for lengthening those muscles out and we hooked him up with Sarah Henson, a yogi who has a sporting past and they now hold three yoga classes per week for their Crossfitters.

We’d heard about Broga through the stores in London, but we wanted a piece of the action! When we met Matt at the Om Yoga Show we decided we wanted to do a #hellyes! event for the yogis of Manchester.

For location, we knew we needed somewhere cool so we’re taking our asana to Train 2, the coolest Crossfit box in town. Community vibes, trendy surroundings and a great group of guys, it embodies our brand.

So that’s yoga – check, boys – check, what about the burgers? As a brand we love to nourish connections so Craig, who has done some epic events before with the brand, has got a local grill-house to do a barbecue (don’t worry vegans and veggies, we’ve got you covered too!)

Broga, BBQ, buckets of beer… do you still think it’s just for the girls? Sign up for free tickets using the link below!

We will see you ‘Om’ the mat.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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About Georgina Green of Lululemon Manchester

Georgina Green is the Showroom Manager at Lululemon in Manchester. Founded in one of the healthiest places in the world in 1998 Vancouver, the first lululemon store was a design studio surrounded by a retail store where feedback would directly influence the brand. The Lululemon mission statement is about creating components for people to live long, healthy and fun lives and elevating the world from mediocrity to greatness.

Follow them on Twitter, Facebook and Instagram[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Join us at Train 2!

Join us at Train 2 for some bro time with the founder of Broga, Matt Miller for Yoga, burgers & beers.

Saturday, 18 June 2016 from 18:30 to 20:00 (BST)

At Train 2, Salford, M50 2GN

To get your free ticket just register on the event


Broga UK Founder Matt Miler interview

An interview with Matt Miller of Broga UK

[vc_row][vc_column][vc_column_text]As seen on zusayoga.com


Today’s interview is with Broga® UK founder, Matt Miller. Matt is a former college football player, bodybuilding competitor, TV star, and all around giant of a man. He now lives in the UK and is the founder of Broga® UK, an athletic style of yoga practice geared towards the needs of men (though ladies are always welcome). We got the chance to catch up with Matt and ask him a few questions about practicing yoga, being an athlete, being a guy, and how it all ties together.



Zusa: How would you describe yoga to someone who’d never heard of it?

Matt: Yoga is an incredibly powerful form of movement that creates balance and harmony in the body, as well as the mind.


Zusa: How long have you been practicing yoga?

Matt: Regularly since 2012 – before that it was a bit hit and miss!


Zusa: How did you get started with yoga and what kept you coming back?

Matt: With all of the injuries I sustained during my sports’ career, and a few ‘little’ rounds of surgery to try to fix these problems, I was forced to focus on rehabilitation exercises, and yoga was suggested to me. There are so many different styles of yoga out there, that when I tried one and didn’t like it, I simply checked out another class to see if that was any more suited to me.


Zusa: Way more women practice yoga than men and some people view it as a woman’s activity. Why do you think there’s that perception?

Matt: Probably because at the time it was first brought over to the west from India, within the fitness and sports industry, there was little cross-over between what men and women did: lighter disciplines were better suited to women (aerobics, pilates, swimming) and more strenuous activities were better for men (running, boxing, football).

Now so much has changed – women are as present as the men in seriously tough disciplines ranging from boxing to Crossfit to triathlons to marathons. Likewise men have shifted into areas previously thought of as ‘fluffy’ because understanding and teaching of these areas has got better and is way more expansive – yoga being one of them. There’s very little that’s easy about our Broga® inversions class, or, for example, an hour’s hot power yoga session!


Zusa: Why should men be practicing yoga?

Matt: Yoga is a powerful way in to incorporate isometric exercise into a fitness regime, as well as being a totally non-negotiable addition to balance, stretch and tone the body and mind.


Zusa: What’s the best way for guys to start learning about yoga when they’re just starting out?

Matt: Do what I did – try as many different classes as you need until you find one that suits you. Talk to the teachers after the classes to see if they have any suggestions too. And whatever you do, leave your ego behind.


Zusa: You’ve got a background as an athlete. Can you share your thoughts on the importance of yoga for athletes?

Matt: As I said earlier, yoga has been fundamental in my rehabilitation from some fairly big operations. And for athletes not in rehabilitation, yoga is a vital way to undo the imbalances caused by constantly pushing the body in a particular discipline or range of movement which will likely only involve parts of the body performing specific, repetitive actions. Yoga forces you to control the body (and mind) in a much wider, more complete range of movements.


Zusa: What made you get started with Broga® UK?

Matt: Whilst I had been to some power yoga sessions, for me, there was still something missing. I still felt yoga could get grittier. Add to that the fact that my body does not bend or twist naturally. Generating heat within my body was vital for me to access these movements. Broga® is simply a combination of those two thought processes – something high-energy and grittier that could unquestionably be for men as well as for women; and something that worked to open up stiffer bodies.


Zusa: You’re obviously a big guy. Do you just practice yoga or is it part of a wider physical fitness plan?

Matt: Why, thank you! Yes, yoga is definitely a part of my wider fitness plan. I believe in trying out as many different things as possible, and I try to keep my routine as varied as possible. I did my first Aerial yoga session recently which was insane amounts of fun, as well as a boxing workshop which was also awesome.


Zusa: How often do you practice?

Matt: Obviously I teach Broga® throughout the week, but for my own practice, I aim for at least twice a week – it totally depends on my schedule, which changes week on week, but I try to stick to a minimum of two, juicy classes per week.


Zusa: Do you practice (or are you influenced by) any particular school of yoga?

Matt: No – I just do what I like, and what I like isn’t attached to only one school. For me practicing yoga is all about discovery, and part of that discovery is of the numerous different styles. So I try to keep my mind and practice as open as possible.


Zusa: Do you have a favourite pose?

Matt: That’s a tough one…ok, actually, Warrior II. There’s so much going on – legs, hips, core, shoulders, mental focus – and it’s such an incredible feeling when everything just falls into place. I totally feel like some Yogi Warrior!!


Zusa: Do you listen to music while getting your yoga on and if so, do you have a favorite type of music to listen to while practicing?

Matt: Definitely! I’m a fan of anything upbeat to get my warmed up (Kygo is always a safe bet) and then slowing things down as the session progresses. I guess I’m more into electronic music, but then acoustic music is great too…


Zusa: Who’s your non-yoga role model? Any yoga role-models?

Matt: I can’t pick one person only. I take inspiration from so many people around me, and I am regularly blown away by the extent to which people can fight and push themselves for a cause they truly believe in. Being a Lululemon ambassador has allowed me to connect with some incredible athletes, yogis and sportspeople, as well as ‘regular’ members of communities who have set up charities or organizations to help those in their area. All of these people count as my role-models.


Zusa: Tell us something fun about yourself.

Matt: I trained as a pastry chef when I was younger.


Well that’s it for our interview.


To find out more about Matt and Broga® UK, visit www.broga.uk.com.


For those that want to join our growing army of Brogis kicking asana all over the UK and Europe, there’s an upcoming Broga® Teacher Training Bootcamp in Cheltenham from 5-19 July, 2016. You can find out more at https://www.broga.uk/teacher-training/.


If you’re not looking for teacher training, but would still like to check things out in person, you might be interested in their brand new boutique yoga and wellness festival, Soul Circus, this summer in Gloucestershire from 19-21 August, 2016. Get the details at www.soulcircus.yoga/​


We’d like to thank Matt for taking the time to talk with us. We believe that it is important for guys to see the different men from all walks of life that are practicing and benefiting from yoga. I encourage you to share this article so that more men can start seeing that yoga is for them just as much as it is for women. If you know someone who’d be a great interviewee, please post in the comments below or email me at joe@zusayoga.com.


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About Zusah Yoga


Zusa is an online yoga magazine with the aim of spreading the benefits of yoga for men. Check out their website here. [/vc_column_text][/vc_column][/vc_row][vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1450102657185{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #00ffff !important;}”][vc_column][vc_column_text]

Practice Broga at Home

Can’t make it to a Broga class? Get yourself a copy of Broga Founder Matt’s DVD for an intense yoga workout from the comfort of your home.

Available to buy now here


Source and Credit: Fix.com

Save Your Shoulders: How To Keep Your Shoulders Strong and Healthy

[vc_row][vc_column][vc_column_text css=”.vc_custom_1462979299923{margin-bottom: 20px !important;}”]WRITTEN BY KELLIE DAVIS for Fix.com[/vc_column_text][vc_column_text css=”.vc_custom_1462979318245{margin-bottom: 20px !important;}”]Looking after your shoulders is key. Practising yoga is a great way to open up your shoulders and relieve soreness from spending time hunched up at a computer or desk all day. This post by Fix.com shares some simple exercises to improve your shoulder strength.[/vc_column_text][vc_column_text]Your shoulders aren’t just muscles; instead, they’re part of a complex area of the body comprising multiple bones, tendons, ligaments, and muscles that allow you to move your arms and position your hands anywhere you need them to be. Being proactive with shoulder health by including strength, mobility, and posture training in your exercise routine will keep you primed for movements big and small and help prevent pain and injury.

Humans are great at manipulating the environment to use their shoulders as little as possible. However, many of us neglect to take our shoulders through their full range of motion, and the less we use our shoulders, the more issues we may face. For example, it’s easy to reach the top of our heads to put on a hat, but we may avoid reaching for something high overhead, using a stepladder instead.

It’s never too late to work on shoulder health. Let’s take a look at why our shoulders are so unique, what causes common issues, and how to improve shoulder health to prevent future pain, strain, and injury.

Why are the Shoulders Unique?

Our shoulders are complex joints that rely on muscles to hold everything together, while the bones and ligaments give our arms freedom to move in all directions. Your shoulder allows you to reach overhead, to the side, across the body, behind the back, and everywhere in between. This type of movement requires numerous muscles to work together in specific patterns, with the shoulder using the three bones and four joints that make up the shoulder complex.

When compared to joints such as the knee or the elbow – which can only flex and extend – the shoulder requires more free movement, which makes it a less stable joint. A complex arrangement of ligaments, tendons, and muscle keep the bones in place and create a delicate balance of free movement, allowing the joint to flex, extend, abduct, adduct, internally rotate, and externally rotate.

The Deepest Layer

The first layer of the shoulder consists of three bones: the humerus (upper arm bone), the scapula (shoulder blade), and the clavicle (collar bone). The clavicle is the bony attachment between the trunk and the upper limbs. The clavicle attaches to the sternum or chest bone on one end and the acromion or scapular on the other end.

This articulation forms the top of the shoulder. The scapula begins here and forms the back of the shoulder girdle, which glides along the first seven ribs to extend the arm. The top end of the humerus, known as the humeral head, fits into the shallow glenoid cavity of the scapula.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image source=”external_link” alignment=”center” external_style=”vc_box_border” external_border_color=”white” custom_src=”https://www.fix.com/assets/content/19653/anatomy-shoulder-joint-001.png” caption=”Source: Fix.com” css=”.vc_custom_1462792216021{margin-top: 20px !important;margin-bottom: 20px !important;}”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Ligaments, Tendons, and Muscles

Ligaments are soft tissue structures that connect bones to other bones. The shoulder ligaments hold the three shoulder bones together and keep them stable. Tendons are tough cord-like tissue that hold the muscles in the shoulder to the bone. The first layer of muscle in the shoulder is the superficial muscle (extrinsic), which includes the pectoralis major, trapezius, deltoid, and latissimus dorsi. The second layer is the deep muscle (intrinsic), which includes the pectoralis minor, subclavius, levator scapulae, rhomboids, seratus anterior, subscapularis, and teres major.

Here’s what all that anatomical terminology boils down to: the muscle within the shoulder complex supports the ligaments and tendons so they can hold the bone in place. Without adequate muscle strength and tone, the support structure experiences wear and tear. Additionally, if the muscles are not used correctly to move the bone when taking the shoulder through a full range of motion, damage may occur to the soft tissue. It’s important to build strong, healthy muscle tissue within the shoulder and to learn to move the shoulder properly to support the bone and other soft tissue.

Common Shoulder Problems and Causes

Due to our shoulders’ wide range of motion, they are more prone to pains, strains, stiffness, and injury. Moving correctly is the key to keeping the shoulders healthy. When movement is compromised, we may experience limited range of motion, tender spots, and other ailments.

Common pain complaints typically occur in the shoulder blade (scapular), middle trapezius, and rhomboid muscles. Long hours seated at a desk, spending a lot of time during the day with arms internally rotated to talk or type on the phone, and poor posture can result in muscles being overworked into bad positions, especially the deep pectoral muscles. Sitting hunched over a computer or tablet all day can shorten the deep chest muscles and over-stretch the deep upper back muscles, causing instability and imbalance. Acute pain may also occur in the shoulders during heavy lifting, intense exercise, new activities, or trauma, such as fractures or dislocation. Trying a new exercise or playing a sport for the first time can cause pain resulting from improper muscle use or poor stability.

Pain in the shoulder – whether chronic or acute – can be triggered by tendon inflammation (bursitis or tendinitis), instability, arthritis, tendon tears, impingement, or bone fractures.

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Movements That Compromise the Shoulder

When shoulder pain or limited mobility occurs, it’s best to allow the shoulder to rest and heal until the pain subsides enough to take the shoulder through a good range of motion. Pain or stiffness during exercise or daily activity often stems from improper movement, such as using the biceps or upper arm muscles as the prime movers in a row exercise rather than taking the scapula through a full range of motion. This improper use of the scapula can create an inability to press or lift overhead.

It’s important to use the muscles in the shoulder and upper back to move the surrounding bone. When you press overhead, the scapula should glide up and down with the weight. When you row a barbell or cable, the scapula should glide toward the spine and back out again. When the scapula moves properly, it helps maintain a good position for the humeral head in the rotator cuff (in other words, the ball stays in the socket).

As noted above, poor posture can compromise proper movement during exercise. Slouching causes the scapula to move away from the ribs, which puts it in a suboptimal position when pressing, pulling, throwing, or swinging the arms. Standing correctly allows you to pull the scapula down and into the ribs.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image source=”external_link” alignment=”center” external_style=”vc_box_border” external_border_color=”white” onclick=”custom_link” img_link_target=”_blank” custom_src=”https://www.fix.com/assets/content/19653/build-shoulder-strength-003.jpg” css=”.vc_custom_1462801516187{margin-top: 20px !important;margin-bottom: 20px !important;}” caption=”Source: Fix.com”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]


Practicing good posture along with these suggested strength and mobility exercises will improve the long-term health of your shoulders. Take time every day to check your posture, especially during work hours or downtime when you are relaxing on the couch. Small changes to your daily habits go a long way when it comes to decreasing pain and increasing movement within the shoulder complex.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Sources:


[/vc_column_text][/vc_column][/vc_row][vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888745435{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #ffffff !important;}”][vc_column width=”1/4″][vc_single_image source=”external_link” external_img_size=”200×400″ external_style=”vc_box_rounded” custom_src=”https://www.fix.com/assets/content/15434/kellie-davis-portrait.jpg” href=”“https://www.fix.com/blog/authors/kellie-davis/“” css=”.vc_custom_1462979967004{padding-right: 10px !important;padding-left: 10px !important;}” caption=”Source: fix.com/blog/authors/kellie-davis/”][/vc_column][vc_column width=”3/4″][vc_column_text css=”.vc_custom_1462979655817{margin-right: 10px !important;margin-left: 10px !important;padding-right: 10px !important;padding-left: 10px !important;}”]

About Kelly Davis

Kellie started her career as a fitness writer in 2009 with a blog. That has led to co-authoring a women’s strength training book called Strong Curves. She currently attends graduate school at The George Washington University and lives with her husband and two children.

Find out more about Kelly at: https://www.fix.com/blog/authors/kellie-davis/[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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FREE Manchester Broga class in May!

Broga founder Matt Miller will be running two Broga classes at the OM Yoga Show on Friday 20th May.

For more information take a look at the show’s  website


Bestfit Magazine interview

Do you even stretch, bro?

[vc_row][vc_column][vc_column_text]By Nick Judd for BESTFIT Magazine (Image Credit: BESTFIT Magazine)

BESTFIT Magazine’s Nick Judd shares his experience of a Broga class.

It’s early afternoon in South London on a grey and moody Tuesday, and BESTFIT is being put through our paces in a small gym space under a series of archways, home to Soho Gym.

Tube trains rumble overhead. A glass wall separates our small group from those nonchalantly going quietly about their business outside and, at this precise second, I’m a little jealous.

I see puddles grow as rain pounds the streets. There are puddles closer to home, too, puddles of sweat. I’m dripping [the room is 30-degrees], and I’m not the only one. The only reason I know this, is because some dude I’ve never met before is sweating all over me.

Meanwhile, my whole upper body is shaking. My core is at the point of failure, and not for the first time in the last 60 minutes. I’m laying on my front but with my torso extended towards the ceiling.

My arms are locked behind my head and my elbows are being held back in a vice-like grip by said sweaty gent. His arms shake as he attempts to prevent my upper body from crashing into the pathetic pool of sweat in front of me.

Our master in command demands we hold our current positions for a few more seconds yet. We obey.

This is Broga. It’s yoga, but not as you know it, and it’s brilliant.

Still only three years old, Broga is gaining a large and loyal following across in London and, increasingly, around the rest of the country, Europe and even across the rest of the world. After one intense yet satisfying session, we can see why.

Just as it’s a misconception to assume yoga is mainly for women, the same could be said of the assumption that Broga, though designed with men in mind, is just for guys.

bestfit mag - stretching

BESTFIT loved the Broga class they attended Credit: BESTFIT Magazine

My group, to prove the point, has a 50/50 mix of men and women. Many of the instructors are female, too. However, there is something infinitely more masculine about telling mates you’re doing Broga, and not yoga.

I’m a regular visitor of vinyasa sessions and I’ll be the first to admit I feared not only being the only male at my first class, but also the prospect of being surrounded by candles while listening to some form of pan pipe music.

Not all yoga is the same, of course, some forms are more spiritual than others, but Broga is successfully breaking down established myths and stereotypes by bridging the sexes and taking the – many – benefits of yoga to the masses.

“The class you’ve just done is the perfect equalizer of genders,” explains Matt Miller after our session.

Matt is Broga’s founder and, it’s fair to say, he does not conform to conventional yogi expectations. You might recognize him from The Fat Fighters on Channel 4. He was the affable super trainer with the arms bigger than your thighs.

“There were moments in your session where there were requirements of strength that some of the women found difficult. However, as you noticed, they weren’t the only ones! Yet there were also flexibility aspects that the women found easier than the men, so the great thing is that you can’t laugh out loud at any failure at any stage of a Broga session because the tables can turn pretty quickly. I think that’s a nice feeling for everyone involved to have, to know that whatever your level of strength or flexibility, you won’t be at the bottom of the barrel.”

Our class begins by aligning the spine while focusing on the regulation of our breathing. “Breathing is hugely important and it doesn’t come right away,” explains Matt. “As you get into it, you realize how important it is.”

Bestfitmag class stretch

Find BESTFIT’S yoga special in issue 18 Credit: BESTFIT Magazine

We then do a warm-up of vinyasa, which consists of five basic movements tied together in a sequence, all with coordinated breathing. “That’s what we call ‘the flow’, and you repeat that flow so it becomes a rhythm,” he continues. Things then escalate quickly.

“That’s the point of our classes,” Matt explains, “they build.” A lot of movements flow together and they’re then repeated. “You might not get one movement straight away, but I’ll bring that train round again and again so that you can start to learn how to grab on and put these movements together.

“We then work the chest with a series of movements designed to give you the idea of what a yoga push up is, and how that might differ from your normal gym practice.

We then hold these positions, add isometric positions, leg splits, dives… we’re just adding load to the movements, much like you would move the pin to a heavier weight in your gym apparatus.

“We then explore the idea of locking shoulders in place in a side-plank circuit. The movements again get progressively harder, culminating in a rock-star plank position. We move into a series of dynamic and repetitive shoulder movements, punishing leg hops and another series of stretches.”

Then comes the partner-based work, a signature of Broga’s sessions.

“Part of each session is what we call ‘the brotherly’ bit, where you help the person next to you. This isn’t something you identify with yoga, but we feel by helping people it helps to build a sense of community. Yoga is traditionally a singular experience. That’s not for us. Yoga should be about making friends, having other people sweat on you and having a laugh about it.

“To finish, we perform chest openers, move into table-top positions and do a bit of abs work… then we deconstruct the session. The class as a whole is quite chaotic, so this is the bit where we bring it back down to a resting state, and where we try and encourage positive visualization both in terms of your body and in your life as a whole.”

Ours was the primary class, but you can progress to the chest session, shoulders, legs and a full-body workout in 40-degree heat. All classes follow a class syllabus, which Matt explains can be particularly useful for guys.

Bestfit Magazine interview

Credit: BESTFIT Magazine

“It means they know what’s coming, which then means they can plan their other workouts around the classes. I think women are a lot happier to go with the flow sometimes and that’s why yoga appeals, whereas men want progress, traction and trackable results. They want to plan their week, and incorporate a class like this around their other training.

“I’m always trying loads of yoga classes and sometimes I’ll think a certain class is a wasted hour. Yet the range is so vast. Some of it is spiritual, and that’s why so many men are sceptical about it, but I’ve found some more useful than an hour in the gym.”

The idea that men shouldn’t do yoga is slowly eroding. More and more sports stars are incorporating it into their training. For example, even in the early 2000s, Ryan Giggs, who played at the highest level until his late 30s admitted his longevity owed as much to his yoga as his healthy eating.

Now, more and more sportsmen and women and celebrities are utilizing the physical and mental benefits.

“I can’t tell you how many people come to my classes and ask, ‘you’re the teacher?’” explains Matt.

People expect to see a flexible female, but yoga is all about functional movements and that applies to all of us. Everything in the fitness world right now is aligned to mobility and functional movement, and while things like CrossFit can get you where you want to be, I believe yoga does it quicker, safer and ensures you’re even stronger.”

I can believe it. My hour session was more focused and intense than any previous experience with a personal trainer.

“We’re not really doing anything different to anyone else; we’re working with the same concepts – Ashtanga, Vinyasa, Jivamukti – and just presenting them in a different way. We’re putting these movements together and repeating them in sets of repetitions of five or ten, just as you would train in the gym.

“At the very least, I’m hoping that Broga is able to open up the yoga market to more people and perhaps just make it cool. I just want people who might not previously have considered doing it, to give it a go.” We’ll be back, that’s for sure.

Through repeated practice you can generally track progress of your mobility and openness. If you learn to do this for yourself then you can maintain positioning for longer and will learn about your own body awareness – must more effective than having someone do it for you.

So sit up!

And while you are at it book yourself onto a Broga® back class – which works specifically and methodically on improving flexion, extension and rotation of the spine.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Book yourself onto a Broga® back class

A Broga class that works specifically and methodically on improving flexion, extension and rotation of the spine

For more information, click here


Find purpose in your yoga-based journey


By Nicola Rowe personal trainer, nutrition advisor and founder of inspiredbyNIC

Life without purpose is like a body without a heartbeat, a being without personality and a soul without passion. Still, silent and cold. There is so much more to life than the expectation that is put upon our lives and faulty opinions of ourselves.

All of those goals you dream of, those career choices you are too scared to take, or that personality you are afraid to reveal because it may not be accepted.

Nobody said you had to be like everyone else, nobody said you had to do the job you hate doing and nobody is holding you back except yourself and your inner thoughts! Learn to be the best version of you, not the best version of somebody else. Find your passion, your talent and inspire yourselves. The key to self-improvement is finding your reason to journey. Purpose.

As a personal trainer, I understand the importance of physical strength, achieving goals, a positive mindset and a ‘can do’ attitude. Everything and more Broga preaches.


From an outsider’s point of view, many people look up to their trainers as perfection or somebody who ‘has it all’. We are all human and we all need self-improvement. As a trainer I am constantly looking for new aspects of training methods to improve my physical performance and helping my clients:  my inspiredbyNIC family.

Credit: Anna Fowler

Credit: Anna Fowler

I started inspiredbyNIC when I realised my life was turning for the better, my exercise, nutrition and inspirations were my foundations for these minimal but amazing changes. Hence the word NIC; it stands for Nutrition, Inspiration and Creation. Not just my name!

Noticing the benefits from making these little changes, I wanted to try and inspire others to experience the positive benefits I had and still do.  So along came my Instagram @inspiredbynic. Two qualifications later and the title became my business name.

We are all equal and I like everyone to feel like they are welcome into my training programmes and as part of the family. I refer to my clients as my family; in life the people you are naturally connected with are your family but it’s super important to connect with everyone else, allowing yourself to create amazing energy and inspire others is what the world needs more of. Energy is contagious, and I always say your vibe attracts your tribe.

From dance, kickboxing, cycling, swimming, ice-skating, I’ve done it. Why? Because they are all attributes with the ability to improve overall performance and aesthetics.  But this wasn’t enough. I will always remember the day when I felt like I didn’t want to send myself to bootcamp, swing kettle bells or sprint on the treadmill. I needed something for the mind, for the body and soul.

I hit a wall and needed answers, my head was rammed with thoughts and I had zero self-peace. I needed something self-centred and something holistically rewarding. Along came my first yoga class, followed by meditation.

The doors opened. I was intrigued as to what happened to myself after my practice. I felt light, centred, regenerated and worry free. The feeling I was left with was different; I wasn’t able to justify it.


So I began to research yoga, it’s benefits, how it came about, what it was about and what it did to the body. I was living in the present. Learning about how yoga can balance out your emotions and create headspace was what appealed to me.

Inspiredbynic on Instagram

Inspiredbynic on Instagram

My yoga practice is continually growing and I am facing new challenges all the time, but this is what motivates me. Knowing there is always room for improvement and constant progression.

Referring back to purpose. You’re still asking yourself, what’s my purpose?
Learning what your purpose is and a reasoning to your day starts with self-practice. Practicing to be you, and the best one of that. The ability to connect with your mind and listen to your soul initiates from mindfulness and a respect for yourself. Levelling out your energetic flow will help guide you to make conscious decisions and reset your body.

Everybody deserves value and everybody deserves happiness. Your life is about your mind, body and soul. Incorporating all three allows quality and reasoning to yourself.

Relaxation, physical challenge and self-accomplishment can all be achieved through Yoga, a holistic and rewarding practice that can help you re-discover yourself. Not only does yoga inflict upon a healthy mind, it helps you to discover your body’s abilities with your unique physique.


But step back, because Broga is here. For all of you males or females reading this picturing a circle of people yelling ‘OMMMMMM’, think twice. Inspiring the industry from a different perspective is Broga, the new take on yoga that focuses on the more physical attributes, yet still helping the body and mind! Male or female, if you are really questioning what Broga has in store for you. I challenge you to a Broga class.


Practice is formulated to adapt to your personal limitations. Whether you are wanting some extra physical activity, improvement in your mental or physical health, or just looking for something fun to do. Guess what?! You’re all included.


Focusing on all of the foundations of your body, paying attention to key parts in life that will help you to swim back into your own blood stream to enlighten your soul. Taking the time to just breathe and finding that time in the day to focus on nothing but yourself is a beautiful moment that everybody can benefit from.

Be the change you want to see in yourself.

Searching for extra inspiration is always important for continual progress, whether that be from people, your nutrition, your goals or interests. Always keeping inspired opens the door to self-improvement.

An ability to share your interests with new people and connect with new experiences will help you to find your hidden talents, interests and new friends along the way. The ability to share positive energy will feed your soul and those of others. Optimising your nutrition, radiating warm energy and allowing your personality to shine will help you on the route to becoming the best you.

Whether you are looking for a slim toned body, a masculine physique, a calming mind-set, or a daily retreat from your busy life, yoga is here to help! With the industry broadening you have the facility to work in all environments surrounded by likeminded people.

Regenerate your mind-set. Inspire your soul. Unleash your inner potential and become the best version of you.



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About Nicola Rowe

Nicola Rowe is a vegan personal trainer and nutrition advisor with a love for plant-based food. You can check out her website, Facebook, Twitter to keep up to date. For amazing plant-based food inspiration take a look at Nicola’s Instagram  [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Broga Launches Australia

Iron Yoga, a new Broga concept has just launched Down Under. Classes will run at The Yoga Garage in Perth. Check out their website for more information: