Tone Raft

Can you share a little about yourself and what first inspired your journey into Pilates and holistic health?

I’m a classically certified Pilates Mat and Pilates Reformer Instructor at Lanserhof. My grandmother nurtured me with movement as an essential part of her and my daily routine, and she introduced me to Pilates. Later, my work with Lanserhof cemented in my Pilates that movement is medicine, and experiencing that both in my own body and with my clients has been a very deep and profound experience.

What does “wellness” mean to you, both in your teaching and in your own life?

To me, wellness is a whole-body concept of feeling and being healthy. My relationship to movement has changed from being more focused on how my body looked when I was younger, to being focused on how my body feels, and I have never been stronger than I am now.

What does a typical day of nourishment, movement, and self-care look like for you?

I start my day with bone broth, a routine I learned at Lanserhof, usually followed by coffee with raw milk. Then I do my self-practice followed by teaching my morning classes. Thereafter I nourish my muscles with a high-fat, high-protein breakfast before continuing to teach through the day. For recovery, I try to follow my last Pilates class with a sauna session or a body treatment. Since I do Pilates every day, recovery is just as important as movement. I always eat a very early dinner, again with high fat and high protein, to give my digestion time to rest and cleanse overnight—I aim for a minimum of 12 hours fasting. I try to keep my routines simple; my diet is focused on whole foods, only supplementing with what my body is actually lacking. This is based on my bloodwork that I get bi-monthly at Lanserhof.

I have always loved ACTIVIST Mānuka, it’s such a simple and pure product. I love that I can both eat it and put it on my face as part of my skincare routine. In terms of consumption, I eat Mānuka honey almost daily (1000+MGO), because high levels of movement can also create inflammation. My daily Mānuka consumption helps to lower inflammation and optimize my muscle recovery. I normally add one teaspoon to warm filtered water with lemon and a spoonful of organic olive oil. It’s important not to add your Mānuka honey to boiling water because it kills the anti-inflammatory properties. You can also just consume it raw, but for me it’s the perfect way to also get my daily dose of olive oil.

How do nutrition and mindful movement work together in your approach to supporting strength and balance, both physically and mentally?

My work with Lanserhof has really taught me, in my own body, how important not only what you eat but when you eat is for your performance and recovery; and how a moving body should never be afraid to eat, but simply plan your eating habits around your training schedule.

I used to do Pilates on an empty stomach, but that I would never do again. I always drink my bone broth before my first class, no matter how early it is, because I can feel how much better I perform and recover.

Are there any go-to foods, supplements, or natural remedies you rely on to support your energy and recovery?

Besides my Mānuka olive oil mix, I also like to make a natural electrolyte drink with coconut water, sel du Guérande, Mānuka honey, and lemon. It’s perfect to hydrate after sports or sauna.

With a full teaching schedule, finding moments of stillness can be challenging. Are there any grounding rituals or small practices that help you reset and stay connected to your body throughout the day?

Recovery is just as important as movement, and for me, the best way to recharge is by the ocean. I aim to live in places that have the ocean nearby, or as at Lanserhof, directly on the beach. The sound of ocean waves calms me down, and I love to go for a saltwater dip and cleanse my body, no matter the temperature.

What's your favorite way to incorporate ACTIVIST into your day?

Besides my daily Mānuka drink, I also love to use my raw Mānuka honey as a natural sweetener. The Lanserhof cure made me aim for a refined sugar-free diet, again to support my performance and recovery, and Mānuka honey works perfectly to replace refined sugar in almost any recipe.