Feri Pilates - Back Care, Posture & Strength

06/15/2026

06/13/2026

being able to wake up without pain, move your body freely, eat without restrictions, and simply feel good is a privilege..

take care of your health before your body asks you to.

Ferihan Hercan

06/11/2026

Quick Dinner Recipe + Sugar-Free Dessert Cups

For the Fish:
* Fish
* Salt
* Mediterranean herbs
* Black pepper
* Lemon

For the Salad:
* Arugula
* Cherry tomatoes
* Quinoa
* Avocado
* Salt
* Ground black pepper
* Lemon juice
* Olive oil

For the Dessert:

* Sugar-free cookies
* Soft cottage cheese + honey
* Berries

Instructions:

1. Season the fish with the spices and pan-fry for a few minutes on each side until fully cooked.
2. Soak the quinoa in water for 20 minutes, then rinse thoroughly using a fine-mesh sieve. Add it to a pot with water in a 1:2 ratio and season with salt. Cover with a lid, bring to a boil, then reduce the heat and simmer for about 20 minutes, or until all the water has been absorbed.
3. Combine the arugula, quinoa, cherry tomatoes, salt, and olive oil. In a separate bowl, season the avocado with salt, black pepper, olive oil, and lemon juice. Serve the avocado on top of the salad.
4. For the sugar-free dessert, break your favorite cookies into small pieces. Layer the cookies, soft cottage cheese, honey and berries in a glass or dessert cup.

Dinner is ready! Serve and enjoy.

06/10/2026

health isn’t built overnight.

it’s built through the meals you choose, the way you move your body, how you sleep, how you handle stress, and the small habits you repeat every day.

we often focus on workouts and nutrition, but real health is so much bigger than that.

sometimes the most important thing you can do for your health is getting enough sleep, setting boundaries, taking a walk, or simply slowing down for a moment.

take care of your whole health, not just the parts that are visible 🤍

06/04/2026

health isn’t built overnight.

it’s built through the meals you choose, the way you move your body, the habits you repeat, and the choices no one sees.

small actions, repeated consistently, will always beat quick fixes.

save this as a reminder 🤍

06/01/2026

05/27/2026

for the dressing:

4 to 5 tbsp yogurt
mayonnaise
mustard
garlic
salt
mint
olive oil ✨

05/26/2026

i usually listen to music at full volume
(my car speakers are literally damaged because of this lol)

but i’ve realized i especially love loud music in three situations: when i can’t stop the noise in my head and i need something louder to drown it out, when i’m really happy and want to fully feel the moment, and sometimes just because i love turning songs into a whole performance while exercising. like dramatically singing every lyric and acting it out as if i’m in a music video..and i get sooo obsessed with certain lyrics. i love singing them dramatically and feeling every word even if i’ve never experienced anything close to what the song is about lol

but when i teach pilates, i usually play softer nervous system calming music. piano, ambient sounds, slower rhythms… because i genuinely think it helps people connect better with their body, breathing, and the flow of pilates. it changes the whole feeling of the session.

i love my pilates, i love music 🤍