Alvina Foo, Nowra, NSW Videos

The book “The zen of climbing” has changed my perspective on climbing. It’s no longer a mere chase for grades and getting frustrated when I can’t make a climb. Although climbing a grade 21 this weekend was an epic experience! Every step “success or failure” deserves to be celebrated. It’s about bringing a mindful attitude into climbing and embracing the entire process. Learning about how my upper and lower body flow together; learning how this affects my movement on the rock and the awareness of my inner chatter. #climbing #rockclimber #rockclimbingwomen #outdoorclimbing #outdooradventure #sportclimb #outdoorsports #climbingisbliss #mindfulpractice

Morning walk ❤️ #nowordsneeded #walks #gratitude #startoftheday #nofilter❤️

🧗‍♂️ Another fun day of multi-pitch climbing. The third (and last) pitch of the climb was new to me. It’s my first lead and pretty proud to on sight this humble 15 climb. 😰 I was honestly nervous, lots of mental chats which I had to manage. I felt it most especially before the next bolt. “What if I fall now?” Followed by “No I’m good, I’m good. I’m solid.” I did however have a little meltdown when I was rappelling at the very beginning because of my inexperience. My lesson? To tune out to the external noise and stay focus on my own safety. While meltdowns may sound embarrassing at times (ok all the time when they happened 😂) but they’re generally valuable lessons and if I allow them, I’ll grow to be a stronger climber ❤️ #outdooradventures #outdoorclimbing #rockclimbingfun #adventuresport #mentalgame #multipitchclimbing

This is video 2

Video 1: the sound of good times. Vid 2: sound of the steam train #outdooradventures #outdoorclimbing #outdoorsports #goodtimesoutside #weekendshenanigans #rockclimbingfun

Why am I sharing my not-so-graceful climb video. Not every climb is glamorous and I want to remember my journey one year since I’ve been regularly climbing. I cringed many times as I watched this, totally judging my moves but I’m beginning to appreciate my mistakes. I literally went from bolt to bolt and fumbled my way to the top. 😅Anyway more importantly are my reflections and lessons (life lessons too):✅ I’m learning to fall safely and becoming more comfortable in falling. ✅ Without falling I wouldn’t have the opportunity to get better at pulling myself back up to the wall. In climbing it’s called yoinking. It’s exhausting but a good skill to have. ✅ I’ve a lot more work to do on footwork and find my balance. ✅ Trust myself and commit. Don’t fluff around. ✅ Keep my ego in check. This is a constant battle, isn’t it? ✅ Learn to let go and surrender more. I have many unrealistic expectations of myself. I’m an overthinker which can set myself back. Don’t take myself so seriously. My big challenge, I’m working on it. #climbhard #climbinggym #sportclimbing #nevertoooldtolearn #opportunitytogrow #strengthandconditioning

❤️ LEAN INTO YOUR CHALLENGES, YOU MIGHT JUST SURPRISE YOURSELF WHAT IS ACHIEVABLE ❤️ I’m sharing this in the hope that it may bring some of you some comfort and encouragement in times of fear 🙏🏻 THIS MORNING… I wasn’t very enthused about climbing outdoor, because the plan was to lead one of the pitches. I’ve done it before but I WAS SCARED. I remembered how tensed up I was previously, worried about taking a fall etc etc. So I tried self talking myself out of climbing. “A nice long walk along the beach and bike ride could be equally enjoyable on this beautiful day.” But deep down I knew that wasn’t what I wanted to do. My partner sensed something was off and I confessed about my fear. I’m rephrasing what he said to me: “We (climbers) all experienced fear, it’s normal and it’s healthy. Don’t push those feelings away, embrace it. This is what going on an adventure feels like. There’s excitement but there’s also fear and uncertainty.” In the end, I decided to climb. Strangely, after arriving at the crag, I felt a certain calmness and I was no longer fighting my inner demons. While it wasn’t expected of me to lead at all, I decided to lead the first pitch. Not only that, I exceeded my own expectations by leading the third pitch! 😅 I’m really liking this sport. Apart from getting strong physically - strength, endurance and flexibility; you get to learn about yourself and how you respond to challenges. #outdoorclimbing #multipitch #rockclimb #newchallenges #selftalkmatters #stayactivestayfit #homegrownadventure #fightyourdemons #strengthandflexibility #strengthandendurance

Thanks to the utube video put out by @emil_abrahamsson_ interviewing @matilda_soderlund on “Three exercises to train tension” I was inspired to give it a shot. The most challenging exercise was the one on the balance bosu ball. I recorded it so that I can watch what I was doing. I filmed my first 3 attempts, each time getting slightly better. Of course, no way close and as graceful as how @matilda_soderlund does it! I was a little dubious about my left ankle due to past injury but nonetheless, proud of my effort today. Go me! 🙌😊#climbingtraining #balancetraining #tensiontraining #trainingforlife #anytimefitnessaustralia #exerciseenthusiast

This is not a paid endorsement 😂 Comment from a mother of a 5yo: “I was surprised how much she understood and she was really paying attention when I read it to her. She actually wanted me to read it again, I said No. haha, that can be her reward for doing what I say.” Mum told me I might have got myself a fan, she loved the book. Makes me happy 😊 Book title “Yuk! Do I have to eat that?” If you’re outside of Australia and wish to purchase my book, you can find it on Amazon or other online stores. If you’re local, you can also purchase directly from me. #childrenbook #booksonhealth #guthealth #guthealthmatters #childrenhealth #foodchoiceforkids #educationforkids

Don’t underestimate the power of lifestyle intervention! #highbloodpressure #lifestyleintervention #mindfulpractice #stressmanagment #functionalmedicine #functionalpharmacist #theintegrativepharmacist #intergrativemedicine

A research review in Sports Medicine found that participants with high genetic risk for diabetes saw big improvements in body fat, blood lipids and glycemic control after 12 weeks of strength training at a moderate intensity. * Resistance training is effective for improving glycemic control and blood lipid profiles in adults at risk for type 2 diabetes and could serve as an effective intervention to prevent or delay the onset of type 2 diabetes. * Free weight and resistance band training at intensities above 60% one-repetition maximum are effective for improving sugar control and blood lipid profiles in adults at risk for type 2 diabetes. * A dietary component combined with Resistance training is not more effective for sugar control than Resistance training alone in adults at risk for type 2 diabetes. For this exercise, I generally do about 4-5 sets of 3 reps. #powerofexercise #diabetesandexercise #diabetesmanagement #diabetes #exerciseismedicine #lifestylemedicine #resistancetraining

Panoramic express train from Interlaken to Luzern. #interlaken #brienz #lakeviews #mountainview #panoramaexpress

Morning:Visited a CrossFit gym and did my own workout using bars, weights and rings 😅 The bucket of chalk is a dead giveaway that it’s a CrossFit gym, isn’t it @jemcoach70 ?😂 Thank you @crossfit_second_home

Today’s trip Europe’s Largest Waterfall - Rhein fall in Schaffhausen. It’s around 15,000 years old. Pretty spectacular. #reinfallswitzerland #switzerland_destinations #waterfall #switzerland🇨🇭

Today’s trip Europe’s Largest Waterfall - Rhein fall in Schaffhausen. It’s around 15,000 years old. Pretty spectacular. #reinfallswitzerland #switzerland_destinations #waterfall #switzerland🇨🇭