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Outdoors Winter Workout – Prepare For The Unexpected

Outdoors Winter Workout – Prepare For The Unexpected When I say training outdoors I don’t mean only running. I mean taking all your workouts outdoors, the whole thing. There are so many things to consider when we workout outdoors in winter. Prepare for the unexpected as best as you can. Particularly in winter when the […]


The Key To A Strong Immune System

The Key To A Strong Immune System   Many times I am asked whether I catch a cold running in shorts and t-shirt in rain or snow, summer or winter. My answer is always no. We do not catch a cold because it’s cold outdoors. No. We catch a cold when our immune system is […]


Equipment For Outdoors Winter Workout

Equipment For Outdoors Winter Workout These are the main pieces of equipment you should consider having through winter training. Of course it also depends on what winter we are talking about. Does it snow, how low does the temperature go? In this case I will talk about London, where winter temperatures are around -5 degrees […]


How To Prepare For Outdoors Winter Workout

How To Prepare For Outdoors Winter Workout Training outdoors in winter is a matter of experiencing the world from a different angle. There are a few things about the environment to consider when you take on winter training.   Temperature You know it’s cold already, but knowing the temperatures will help you with more than […]


How To Train Outdoors This Winter

How To Train Outdoors This Winter The previous article was on why you should ditch the gym this winter. Now I will share with you 3 ideas of how to train outdoors with winter.   1. Running If you choose to go without and experiences coach, although you should consider it, running is the easiest way to […]


Why You Should Ditch The Gym This Winter

Why You Should Ditch The Gym This Winter   A few years ago I used to only run, all year round, outdoors. On snow and ice, rain and heat. The last few years have witnessed a massive shift in my training methods, my fitness in general and my coaching style and philosophy. I am talking […]


Snack Bars: What To Look For In The Ingredients List

Snack Bars: What To Look For In The Ingredients List   How often do you take the time to read the ingredients, the percentages of each ingredient and not just read but also think about what you are seeing? I seldom have bars, almost never, and there is one main reason. We, health and fitness professionals, tell you […]


Why You Should Stop Punching Bags And Pads

Why You Should Stop Punching Bags And Pads Punching. A simple act of striking something with your fist. But is it really that simple? After training in different Martial Arts for the past 20 years, Karate Shotokan in particular, competitive but keeping the traditional path when not competing, I can say I have learnt how […]


How To Strengthen Your Body Starting With Foundations

How To Strengthen Your Body Starting With Foundations   Six packs, toned triceps and strong thighs look nice. There is no doubt that strong quadriceps, glutes, core muscles are essential, they are stability muscles in the body. What I was to talk about today is the difference between looking strong and actually being strong. When they […]


How To Improve Your Posture

How To Improve Your Posture   It is not enough to have a strong core alone. It is not enough to do just crunches and situps or just squats and lunges. Here are the different aspects when it comes to improving your posture and attain a stronger and healthier body.   Core exercises Many people go for […]


The Source Of The Fluid Movement Principle

The Source Of The Fluid Movement Principle Fluid Movement is one of the 5 essential principles of The Merisoiu Technique along with Organic Movement, Earthing, Mindful Control and Food Discipline™. When I coach my clients they see it as Tai Chi or Qigong. They are not wrong but not quite right either. The Fluid Movement […]


How Today’s Habits Will Impact Your Health Tomorrow

How Today’s Habits Will Impact Your Health Tomorrow Many people think that the reason for my energy levels, my health and fitness condition, my mobility and strength is the young age. Yes, age is important and it does make a difference. However, I ask you this: do all young people my age have high energy […]


The Secret IngredientTo Turn Your Boring Workout Into Purposeful Training

The Secret Ingredient To Turn Your Boring Workout Into Purposeful Training Substance. That’s what is missing and so many Personal Trainers forget to educate their clients on. My knowledge comes not only from the gym, or from Karate, no, it comes from Daito Ryu, Ninjutsu, Tai Chi, Qi Gong, Target Shooting, Swimming, Latin American Dancing, and […]


Benefits Of Fluid Movement

Benefits Of Fluid Movement Why is fluid movement so important that I made it one of the five principles in The Merisoiu Technique? Why do I insist my clients practice it? And why do I spend hours upon hours creating videos for The Academy on fluid movement sequences?   Here’s the answer to all these […]


Things To Do Under The Shower

Things To Do Under The Shower It’s not what you think ok? It’s about stretching. Too many of us “complain” we have no time to stretch. Well, beginning today you can incorporate stretching in your other daily “must do” habits. And for stretches, doing them under the shower is actually good as they release tension faster […]


Should You Hurt After Your Workout?

Should You Hurt After Your Workout?   What is Delayed Onset Of Muscle Soreness or DOMS? DOMS is that discomfort, or muscle ache or soreness, that occurs 24-48 hours after activity. Although I must say that some experts agree on 12-72 hours after activity. Either way it happens to everyone, fitness beginners and elite athletes. […]


Insight Into My Personal Nutritional Habits

Insight Into My Personal Nutritional Habits I think every one of my clients ask me the same question at one point in our coaching journey: Alex, what do you eat? So I thought I would write some of my habits and answer this question for them and everyone else. They are neither the best habits […]


Lifestyle Habits That Can Lead To Weight Gain

Lifestyle Habits That Can Lead To Weight Gain There are three reactions taking place in our body at any given moment: Physical, Psychological and Chemical Whenever there is a problem in one of those systems, chemical (digestion), psychological (high stress levels, depression), physical (injuries) the body will drive most of its resources to “fix” that problem with the […]


Food Discipline Lessons To Live By 2

Food Discipline Lessons To Live By We all know why we gain weight, why we feel bloated or unwell. We all know that nutrition is what keeps us alive, healthy and in peak performance. And we also know if the quality of the food we eat is not high quality then the way our body […]


10 Reasons Why You Should Have Your Own Personal Health Coach

10 Reasons Why You Should Have Your Own Personal Health Coach Have you ever asked yourself whether or not you need a coach? If so, here are a few reasons why a Personal Health Coach can be a good idea if you want to get results. It will also help you decide whether you need one […]


This Is Why You Feel You Are Not Making Progress

This Is Why You Feel You Are Not Making Progress The reality is we all go through them. You know, the dips. Those moments that can last for days and weeks, where you feel you’re not getting anywhere, you just want to kinda “take your toys and go home”. You feel you’re not making any […]


Why I Am Not A Personal Trainer 2

Why I Am Not A Personal Trainer Who would have thought that the knowledge about the body learnt after thousands of hours spent in the Dojo training for Karate competitions and teaching will be the foundations of my coaching today. Everything from breathing, posture and meditation to developing a strong, flexible and healthy body as […]


8 Reasons Why Training Outdoors Is Less Stressful

8 Reasons Why Training Outdoors Is Less Stressful We have too much stress and worry in our lives. If keeping our bodies healthy and strong has to be stressful as well then we are getting nowhere. It’s just…wrong. So here’s why training outdoors is far less stressful, just a few of the reasons   1. […]


How The Practice Of The Merisoiu Technique Changes Your Life

How The Practice Of The Merisoiu Technique Changes Your Life When you begin something and you stop after a few months, a year or even 2 you will never master it. And when you don’t master something you don’t receive the essence of it and you don’t grow. You never receive the true value of […]


What Is Efficient Body Movement and Why Should You Care

What Is Efficient Body Movement and Why Should You Care   Why you should care First things first. First things first. Unusual way to start a blog but bear with me. Your body and your mind are always connected. No matter what you do or when, they will always work together and influence each other. When […]


What Does The Warm Up Actually Do

What Does The Warm Up Actually Do A warm up simply brings your body into a state of readiness for the movements to come. A warm up raises your heart rate, your body temperature and sends blood flow to the muscles to be used later on as well to tendons and ligaments. It also lubricates […]


How To Structure Your Workout

How To Structure Your Workout You might think I’m just going to give you a routine. What I will actually do is make you think. I will give you the steps to create your routine but then you will do it by yourself. And then you can come to me with it and we can […]


How Long Does It Take To Get Fit

How Long Does It Take To Get Fit Firstly, it depends on what “being fit” means to you. For example for some being fit can be gaining muscle, for others running a marathon, for others be great at the sport they practice. The dictionary says that fitness means the condition of being physically fit and healthy. […]


What To Do When You Are Short On Time To Train

What To Do When You Are Short On Time To Train If you don’t feel amazing then you will not be able to make others around you feel amazing either. And to feel amazing you must look after your health. And part of that is movement. Not workout, not exercise but movement. What’s the difference […]


100th Blog

100th Blog Post Thought I’d make something special for my 100th blog post. So I picked (hand picked that is 😉 ) a few sentences from each blog post I wrote and added the link to the blog post it came from. A piece of wisdom from each of them. Some more interesting than others, but starting […]


The Risks Of Going Barefoot

The Risks Of Going Barefoot Ok here’s the truth about my beliefs in barefoot lifestyle, whether running or not. And I must emphasize these are my own beliefs. I started going barefoot ever since I could walk. And over time I went through rivers and lakes (and not all clean I’ll tell you that) and forests and […]


How To Stop Your Shoulders From Hurting At The End Of The Day 3

How To Stop Your Shoulders From Hurting At The End Of The Day That’s a good question. Working in front of the computer for hours and hours can make your shoulders ache…..and the whole body actually. Here are a few things to consider and do to avoid tensing your shoulders throughout the day and painful […]


Strong Foundations For A Strong Pain Free Body

Strong Foundations For A Strong Pain Free Body I think you agree with me when I say that if a building cannot stand without strong foundations, no matter how much iron rods and cement we put on every floor, a human body cannot be strong without a strong foundation no matter how strong the other […]


TMP 001: Breathing Technique For Runners

TMP 001: Breathing Technique For Runners   Part of what I teach is Running Technique and today I would like to talk to you about breathing while running. One of the most overlooked aspects of running, health and physical and mental performance. There are many ways to breathe while running and coaches teach their way, […]


Why I Stand For 1h30m Training Sessions

Why I Stand For 1h30m Training Sessions Ever since I began practicing Karate, 20 years ago, I learnt that training is at least 1h30min long. Not 1h, not 45 min. And I kept it this way. Here I will explain WHY this is so important. Today we have all sorts of sessions. And they are all […]


Getting Off The Treadmill Of Life 3

Getting Off The Treadmill Of Life I am not even sure the title is the best one for this post. I was inspired by one of my students to write about this after a conversation we had the other day. Let me tell you my thoughts first. One day, last Wednesday to be more precise, […]


women running

Don’t Run On Your Toes…Or Heels

Don’t Run On Your Toes…Or Heels You may or may not agree with my ideas and practices. But that’s ok. The world would be so boring if we all had the same ideas and philosophies. Don’t you think? So I would like to share my opinion on running skills. Particularly regarding the strike in this […]


What Day & Time Is The Best For Training Sessions

What Day & Time Is The Best For Training Sessions This is a common question so I’d better answer it. A straight forward answer would be: there is not BEST. Ok, now I’d better explain. With over 20 years of being coached in many different sports: Martial Arts, Target Shooting, Swimming, Skiing, Archery, Dance etc. […]


What Is Zanshin And Why It Is Important For You

What Is Zanshin And Why It Is Important For You Zanshin is the state of readiness in Budo practice. Budo is the code of Martial Arts, the Martial Arts path, an education system in the modern world, rather than a fighting system  like many people believe. Translated literally, Zanshin means “left over or remaining heart […]

Alexandra Merisoiu

Do You Hate Running? Here Are Three Steps To LOVE It

Do You Hate Running? Here Are Three Steps To LOVE It   Many people tell me they don’t like or even hate running. The most common 3 reasons I get when I ask them why (but not the only) are: 1. It’s boring 2. It’s difficult (running out of breath) 3. It’s painful (on the […]


Do This NOW To Revitalize Your Body

Do This NOW To Revitalize Your Body Feeling achy and your body stiff and tired? If you sit a lot, type a lot and your shoulders and neck probably hurt also if you are stressed out, especially if you are stressed out, then this blog post is for you. To get rid of many of […]


Why Your Flexibility Today Is Different From Yesterday

Why Your Flexibility Today Is Different From Yesterday Sometimes we can stretch one day and feel very, very flexible and mobile. Then the next day we notice we cannot do the same things anymore. Like touching your toes, it can be so difference from one day to another. And then you think that the first […]


Where Do You Hold Your Stress? And 5 Steps To Combat Stress

Where Do You Hold Your Stress? And 5 Steps To Combat Stress You heard me say it before and I will say it again: your mind and body are always connected. One influences the other and when one is out of balance the other will be as well. [tweetthis]Your mind and body are always connected. […]


Are you falling apart?

Are you falling apart? It seems like so many people, from any walks of life and almost any age, complain about aches and pains. Whether we talk about sports injuries, repetitive stress injuries or growing old most of us are aware of something going on with and in our bodies. Every client I work with […]


HOW to breathe and WHY it is important

HOW to breathe and WHY it is important If we cannot control the simple act of breathing how are we suppose to control our thoughts, our bodies or ever the world around us. And if we cannot feel and fully experience breathing how are we supposed to be mindful of anything else within or around us. […]


5 Secrets To Less Pain And More Freedom Of Movement

5 Secrets To Less Pain And More Freedom Of Movement I was forced (so to speak) to learn about my body from a very early age. You may or may not know yet that 4 years into my karate training, at 12 years old, I suffered from debilitating pain in my knees and ankles. That […]


STOP Exercising! Do This Instead

STOP Exercising! Do This Instead Stop exercising and start Developing skills Stop exercising and start Exploring yourself and the environment Stop exercising and start Playing around so you enjoy life Stop exercising and start Being Mindful of what you are feeling, seeing, hearing and doing Stop exercising and start Listening to the life surrounding you Stop […]


The First Step To Take As A Beginner In Fitness 2

The First Step To Take As A Beginner In Fitness I love to work with beginners or those coming back to exercising. I love to witness the huge changes from one session to the other and watch them learn and develop from scratch. The journey is amazing. Of course I like to work with you […]


5 Awesome Benefits Of Sleeping On The Floor 36

5 Awesome Benefits Of Sleeping On The Floor This is something I have never talked about and very few of you know that one of my greatest pleasures is sleeping on the floor. The earth and grass and perfect but if it’s a nice straight wooden floor that’s even better. But what are the benefits […]


Why Weight Loss Should Not Be Your #1 Priority

Why Weight Loss Should Not Be Your #1 Priority Before I even begin to write on the topic I want to tell you my story on weight loss, or rather weigh gain. Until not long ago I was about 10 kg heavier than how you see me now. That’s almost 2 stones and I am sure […]


5 Ways To Deal With Muscle Soreness Without Medication 4

5 Ways To Deal With Muscle Soreness Without Medication Sure, ibuprofen is the easiest and quickest way to get rid of muscle soreness. Good option for a placebo. My mother used to tell me to take aspirin. Another good one. Muscle soreness can kick in anytime within 72 hours from your training session. Some experts say […]


3 Awesome Benefits Of A Great Posture

3 Awesome Benefits Of A Great Posture As a Martial Arts kid you never get a break. I’ve been practicing Karate Shotokan since the age of 8. Now that’s a long time, 20 years to be more exact. Posture, precision, focus, body control, emotional control are some of the few elements of a great Karate-Ka. And […]


3 Ways To Design Your Environment And Make Exercise Easier And Enjoyable

3 Ways To Design Your Environment And Make Exercise Easier And Enjoyable Developing the habit of exercising regularly can be difficult for some. For others it may be easier to start with but when they hit the plateau it gets really difficult to keep going. What’s your challenge? There’s a thing you can do to […]


How To Use Triggers To Effortlessly Create Healthy Habits 3

How To Use Triggers To Effortlessly Create Healthy Habits   I love this part of Habits Transformation principles of The Merisoiu Technique simply because it’s like a game and it can be very creative and enjoyable. Many clients who seek my guidance come to me struggling to reach a healthy or healthier lifestyle. Achieving a healthier […]


Reclaim Your Nature

Reclaim Your Nature I was a lucky child. I was born and raised in a big city where I had almost everything a child wanted. But every summer holiday my parents would send me to the countryside to spend 3 months with my grandparents. The little poor village had 2 small shops. There was no cinema, not […]


9 Simple & Intuitive Approaches To Healthy Eating Habits

9 Simple & Intuitive Approaches To Healthy Eating Habits When I think about my daily diet I always go back to when my grandmother used to cook for her grandchildren in the countryside. No doubt that the food nowadays is not as nutritious as what my grandma used to have in her garden but it’s […]


Finding Balance In Life

Finding Balance In Life   I am the Coach who helps women find the right balance in their lives. The physical-mental-spiritual balance and the family-professional-personal life balance. So many of my clients come to me seeking this. And I give them the tools, knowledge and support they need to grow, develop and nurture the seeds […]


The Secret To Creating Healthy Habits That Stick Long Term

The Secret To Creating Healthy Habits That Stick Long Term   You are a bundle of habits. Your life is governed by habits whether you acknowledge and accept that or not. From the first thing you do when you wake up (open the curtains or brushing your teeth first) to the route you take to […]


3 Things That Happen Instantly When You Train With Nature’s Elements

3 Things That Happen Instantly When You Train With Nature’s Elements 1. Stepping out of your comfort zone You’ll never ever progress being comfortable. Nature will get your out of your comfort zone at every single training session, no exception. The thing is that your mind will be so busy being out of the comfort […]


3 Ways To Cope Better With A Stressful Working Environment

3 Ways To Cope Better With A Stressful Working Environment I was asked this by one of my readers. And she has a point there. The environment we live and work in for at least 8 hours a day, 5 days a week, can have a great impact on our personal and family lives. It […]


Confused About Food: How To Get Past The Confusion

Confused About Food: How To Get Past The Confusion Honestly the word “healthy” has no meaning anymore. Let me tell you why I say this. I recently had some conversations about “this is bad and this is good”, and came across articles about cheese, honey, bread or apples. Again that is, that’s what made me […]


Why You Should Master The Art Of Nothing

Why You Should Master The Art Of Nothing How many times do you allow yourself to do nothing? No work, no writing, no worries (that’s doing something you know), no talking, no waiting, no smoking, no eating or drinking, no sleeping. One day when I got really, really overwhelmed and realised that I will never […]


Why Training 4 Days A Week Is Essential For Transformational Results

Why Training 4 Days A Week Is Essential For Transformational Results If you brushed your teeth only once a week would your teeth be healthy? The answer is no…..at least I hope so. So why do you think that training once a week can actually get you the results you want? Whether we talk about […]


3 Ways To Stay Healthy And Fit For Life 1

3 Ways To Stay Healthy And Fit For Life Easy for me to say right? Having 20 years of sports behind me it’s in my blood, I don’t even need to try. I’m sorry, I have to tell you that you are WRONG. Any habit can be undone if not practiced, practiced and practiced some […]


7 Ways To Make You Enjoy Your Running

7 Ways To Make You Enjoy Your Running The other day one of my readers asked me a series of questions about running and how to enjoy it more. As you probably already know, and if you didn’t know you will now, this is one of my favorite topics. I am a long distance runner, […]


How Does The Merisoiu Technique Really Work

How Does The Merisoiu Technique Really Work The Merisoiu Technique or TMT is based on Six Guiding Principles of a Healthier Lifestyle: 1. Earthing or Reconnecting With The Earth 2. Natural Movement or Reclaiming Your Nature 3. Zanshin or Awareness and Mindfulness 4. Nutrition 5. Personal Development 6. Habits Transformation   TMT is not a […]


Purpose vs Goals

Purpose vs Goals You know I always mention about “the purpose behind your training” and I always say the purpose is not the same thing as a goal. I never trained myself without a purpose. I always had something behind, a purpose for training, a purpose for competing. Training or working out for the sake […]


Struggling to stay motivated? This is why…

Struggling to stay motivated? This is why…   When I ask my clients what is their greatest health and wellness struggle in that point in time I often get this answer: finding it difficult to stay motivated to exercise.   And the usual reasons are: 1. They don’t really know what to do 2. They know […]


What’s All The Fuss About Mindfulness 3

What’s all the fuss about mindfulness   “Mindfulness” is becoming a buzz word. Do you agree? I see this word every single day, many times a day and sometimes it gets to the point where it actually bothers me. You see, when everyone goes in one direction I go the other way However, it is […]


3 Mistakes Women Make Which Increase Stress Levels

3 Mistakes Women Make Which Increase Stress Levels #3. Obsessed about weight gain and weight loss Keeping a healthy weight is crucial for your health. However weighing yourself every day or every other day won’t get you anywhere and you will be continuously worried and stressed that you are getting nowhere. Your weight will fluctuate […]


How the meaning you give to your words can make you sick

How the meaning you give to your words can make you sick   The meaning you give to the words, events and experiences unfolding in your life will decide whether you will feel miserable and defeated or stronger and more confident than ever, after anything and everything you encounter in life. And that event can be […]


Beasting vs Smart Coaching

“Beasting” vs Smart Coaching Today I will touch on a topic which I believe makes the difference between leaving someone with the love for sport and exercise and making them hate it for the rest of their lives. Beasting or extreme coaching vs smart coaching or coaching with purpose and passion. In 20 years of sport […]

Alexandra Merisoiu

Weight loss is simple…

 Weight loss is simple… Ha, I knew this will draw your attention.  But I am serious, it is simple. If you struggle with weight you might say this is nonsense. But hear me out, read the whole thing including my story at the end. Read with an open mind.   Weight loss is simple, keeping […]


3 Mindfulness Lessons From Practicing Target Shooting

3 Mindfulness Lessons From Practicing Target Shooting     Lately I’ve been thinking and talking about the time when I practiced target shooting. I practiced for more than 1 year, I even entered some competitions. Sorry, unfortunately I have no pictures from that time.   I also practiced archery but not as much.   I […]


Why your workouts are boring and 4 ways to make them exciting

Why your workouts are boring and 4 ways to make them exciting   I used to be a Personal Trainer in a gym. I loved it and I learnt a lot. However I could not help but noticing how many people would come to the gym and seem bored by what they were doing.   I […]


5 lessons I learnt from balancing exercises

5 lessons I learnt from balancing exercises   For an athlete who has practiced many sports in the past 20 years, particularly martial arts, balancing is probably one of the most important lessons when it comes to fine tuning movement.   However balancing is not only for athletes and not only for the body. You see, […]


How to wake up fresh and energized every morning

How to wake up fresh and energized every morning Today I was coaching one of my students and after the session she approached me with a question regarding sleeping.   She said that she can fall asleep just fine and she sleeps a normal amount of hours but she wakes up tired and she would […]

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What Nadia has to say about her Urban Women Fitness outdoor training sessions

What Nadia has to say about her Urban Women Fitness outdoor training sessions Nadia’s first session was in November 2014 in pouring rain. Nadia has her own business, she is in her mid thirties, with two children and a family of three sisters that “come with emotional baggage!!” She finds it tough  getting the best out of her days, […]


How I managed to manage my anger and stress

How I managed to manage my anger and stress Nowadays anger is as foreign to me as Mars. Ok, maybe I’m exaggerating. But I get angry and stressed out very seldom and when I do it only lasts for a few minutes before I’m back to myself again, the self you all know to be […]


Building Self-Discipline 2

Building Self-Discipline Self discipline is a trait everyone should have in their life. Whether it’s related to health, business, diet or fitness self control is what will get consistent results. No one is born disciplined. It is a behavior we can learn, develop and use for success in any area of our lives. And as any […]


How I overcame 15 years of knee pain (or grade 3 meniscus damage) 1

How I overcame 15 years of knee pain (or grade 3 meniscus damage)   I write this because I am aware there are some of you who suffer from knee pain, or another joint pain, and so keep away from physical movement. This is my personal story. A story of 15 years of grade 3 knee […]


How to relax your shoulders while you sit tall

How to relax your shoulders while you sit tall     This is another question from one of my readers who downloaded my ebook “15 healthy habits for the body“. She asked me how can she possibly relax her shoulders when she drives and sits tall.   Indeed this is a good question. We are […]


How to stretch your fingers and toes and why

How to stretch your fingers and toes and why   This is a question I received from a reader of my ebook “15 Healthy Habits For The Body”. One of the habits I mentioned in it is to stretch your fingers and toes.   There are many ways to stretch fingers and toes. By stretching […]


What is a walking consultation and Why I do it

What is a walking consultation and Why I do it     I am the kind of person who talks, out loud that is, on her way to the tube station, who laughs and writes while walking. I am most creative when I walk. Many of my article outlines are created while I walk. Webinars, workshops, […]