If You Have 15 Minutes a Day…
I Can DOUBLE Your Flexibility in 21 Days…
⦁ Commit to 15 minutes of stretching per day
⦁ Use your Phone, laptop or tablet
⦁ Stretch at a time that suits you best
⦁ 21 days
⦁ Guided videos
⦁ Modifications for all abilities
⦁ Each day focused on a specific target area
⦁ Recorded Q&A sessions with previous students
⦁ Lifetime access to the program
We will Cycle Through this Routine Each Week
DAY 1: Hamstrings
DAY 2: Hips
DAY 3: Back
DAY 4: Shoulders
DAY 5: Neck / Wrists / Ankles
DAY 6: Full Body
DAY 7: Full Body
Sign Up Now to get access to this program and recorded Q&A Sessions with Shirlí.
How Flexibility helps
Do you feel that your body is aging too fast? Do you suffer from tight hamstrings, locked-up hips, a painful lower back, or restricted shoulder movements? If so this program can help! It doesn’t matter how stiff you are now, this program is not designed for advanced yoga practitioners, it’s for everyday people like you and me who just want to regain lost mobility.
Do you play sports? Are you passionate about running, cycling, or football? The number one reason people stop doing the activities that they love is that they get hurt and lose momentum. When your body is misaligned and you have tight muscles and poor movement patterns, you are more prone to injury. What you need is targeted flexibility training to correct imbalances and increase your range of motion. This program will do just that.
Do you work at a desk all day? Sitting hunched up over a screen, head and shoulders rounded forwards barely moving throughout the day and not doing any stretching to balance this out. In just 15 minutes per day, this program will help to free up your locked-up hips and tight hamstrings reducing lower back and knee pain. It will improve your posture and reverse tech neck and give you back mobility in your shoulders
Throughout this program we target the nervous system through a specific breathing pattern that helps to down-regulate the nervous system, meaning it helps you to move from a stressed-out, tense nervous system into one that is content to rest and relax.
The stretching and breathing combined throughout this program help to relieve muscle cramps and stress leaving us in a much better position to have a full night of uninterrupted sleep.
When we are stiff as a board simple activities begin to feel difficult and even painful. Like sitting for long periods of time during travel, getting up and down from the floor, lifting children into car seats, or climbing in and out of your lorry. With an increased range of motion, your body will begin to feel youthful again and daily tasks are done with ease.
The first time I tried yoga I thought ‘what a load of crap!’ At the time I was a triathlete and liked to move, not sit still on a yoga mat and breathe.
However, after repeated IT band-related injuries I knew that stretching was just going to have to be a part of my training regime and that was it.
I completed a half ironman in Austria in 2009 injury free.
This was the same year that my dad was very ill in the hospital and at the time all my thoughts were constantly with him. Except when I was on a yoga mat. I remember vividly leaving a yoga class and thinking to myself, ‘wow, I didn’t think of dad at all for the past hour’. This is when I knew there was more to yoga than just stretching your body, it targeted your mind too.
So in 2012 I went to India to study and became a certified yoga instructor. I proceeded to continue my education in both Ireland and the UK and became certified in prenatal, children’s, athletes, and aqua yoga.
One year later, in September 2013 I was in a car accident that resulted in multiple injuries, the most significant a traumatic brain injury and I broke C5 in my neck.
I spent 3 months in a halo brace while my neck healed and I re-learned common words like ketchup and friends names. The following 5 years saw lots of physio, osteopath and neurologist visits. This accident completely shaped who I am today and how I teach.
Before I was very interested in the physical aspects of yoga, the sweating, the contorted shapes and whilst I still really enjoy the physical, I move my body so differently now and the mental aspects intrigue me more.
So in a nutshell, I am really passionate about both physical and mental wellbeing and I love to share my knowledge and experiences with others.
I understand what it feels like to live in a flexible body and what it feels like to live in a rigid body. To live in a body filled with pain and a body filled with hope. To feel like everything is lost and to feel enormous gratitude.
I have been practicing yoga since 2009 and a qualified teacher since 2012
I love to learn and expand my knowledge so alongside different yoga qualifications I am also qualified in mindfulness, meditation, stress management and I am a certified Breath coach.
I have been blessed to teach a huge variety of groups and individuals.
Here is a little of what I have been up to:
I am qualified in children’s yoga and I have worked with Special Needs Ireland, the Realt na Mara autistic unit in Dundalk, the Grammar secondary school in Drogheda and I have run my own children’s programs for 4-12 year olds.
I am qualified in athletes yoga and I have worked with GAA teams, long distance open water swimmers, triathletes, cyclists and runners both on an individual basis and within clubs. I have worked with Aura leisure complex and Felda gym, both in Dundalk, Co.Louth.
I created and implemented a ‘Get Ireland’s Seniors Moving’ program to many groups throughout Co.Louth and I have worked 1-1 with individuals like myself that have had traumatic injuries.
I have given wellness talks throughout many sectors including Permanent TSB, Boylesports, Home Instead, Revenue, Dundalk Institute of Technology, Color Code hair salon and Sync IT computer specialists.
I teach online through zoom, I run workshops monthly and retreats 2-3 times per year. I’m easy to find on social media @vitalityvibe. I would love to see you in class some day and I hope my experience and knowledge helps you advance toward your mind-body fitness goals.
“Thank you so much Shirli for the classes at HITtheWALL 2022. All Swimmers left the classes with more knowledge of how to maintain injury free when swimming longer distances, swimmers just felt so relaxed and energised for the swims over the weekend. You are very attentive and intuitive teacher, great at adapting every pose to work for every swimmer in the room. I just really love the way (and the what) you teach can’t wait to have you at HITtheWALL 2023. Thank you – classes were just perfect”
“Love Shirli’s yoga classes, she’s a very attentive teacher, no matter how many attend the class your looked after really well. She has the ability to help each student accomplish their best in class in the safest way. And unlike some other yoga classes I have attended, there’s a fun element to Shirli’s classes so by the end of your session you know you have accomplished a good work out, ended with a deep relaxation and smile on your face!”
“Shirlí is a truly special teacher. Her knowledge extends way beyond yoga into nutrition and overall well being, She inspires confidence and trust, always with a smile. Her workshops and classes are fun and enlightening. As a speaker she is authentic and confident . I trust her completely and would highly recommend her.”
✔ Science-based program
✔ Just 15 minutes per day
✔ Modifications for all levels
We will Cycle Through this Routine Each Week
Commit to 15 minutes of stretching per day
Use your Phone, laptop or tablet
Stretch at a time that suits you best
21 days Guided videos
Modifications for all abilities
Each day focused on a specific target area
Recorded Q&A sessions
Lifetime access to the program
Sign up Below
21 Day Flexibility Challenge
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