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Fitness – How to Mix it Up!

To keep things fresh – mixing it up a little in life and in fitness is the key! Sure, we all have our favourite exercise habits but after a while the same exercise can be repetitive on the mind and body to a point where the body does not get the desired results. This type of exercise becomes more of a maintenance program. Don’t get me wrong MOVEMENT is the key but MIXING IT UP with your movement can be even better!

In my many years in the fitness business, I see and speak to clients and members who are not getting results. They fall into the trap of doing the same thing when they come into the studio or club. This may feel safe for them as they are not getting out of their comfort zone or it may fit into the allotted time they come to exercise. I understand that CHANGE can be hard but hey sometimes we gotta make the change.

How do I mix it up?

Here is my easy “How To” when it comes to making some overdue changes to your fitness routine:

1. If you are a member of a gym then many health clubs offer small group training or personal training. These are particularly good if you have an injury or timeline to hit your goals as the PT will monitor you individually and give you new routines, exercises and thoughts

2. Add an outdoor run or walk to your weekly sessions or start training for an event, fun run or even a half marathon. You might even want to take it up a notch and make it a hike in the hinterland with a group of friends! Mt Warning is a ripper! Choose social but active fitness events.

3. Yoga or Pilates – these both tick the box for adding a bit YIN to your life. If you are fast paced like me and need to stop and practice a little deep breathing then add this to the repertoire! Increasing your recovery will increase your results!

4. Go to a group fitness class in your gym or studio that you normally would not attend like Zumba, Met con or Reformer HIIT as this helps you experience a new training format and have greater appreciation to other training modalities.

My list could go on but my challenge to you is to just make one achievable change and make it a high priority. Try a few different things until one resonates with you but it has to put you out of your comfort zone just a bit!

Are your discs affecting your Pilates practice?

Current studies show that at least half of herniated discs spontaneously de-herniate! In fact 66% of people in this study experienced disc reabsorption without surgery. This is a huge number and shows that in general, we get a little precious about our spinal discs. As a Pilates instructor, I meet people who have some sort of disc injury (past or present) nearly every day.

Our intervertebral discs are our spines shock absorbing system, cushioning between vertibra. The outer layer of the disc is annulus fibrosis which is a firm but flexible coating over the nucleus pulposis which is a softer jelly like substance. When the disc is herniated, the nucleus pulposis pushes through the annulus fibrosis causing irritation to nerves and potentially pain.

In my experience, most clients who have experienced disc injury tend to overprotect their spines, causing rigidity and tight muscles. Working with clients to move well, safely is so achievable! Pilates is a wonderful method of movement to create balance, strength and flexibility throughout the body as a whole, setting good postural habits for life. If you are experiencing any discomfort due to disc injury, contact a qualified clinical Pilates instructor near you or contact us for a clinical Pilates appointment – info@pilatesandco.com.au.

Belinda Survilla.

source: https://www.painscience.com/biblio/at-least-half-of-herniated-discs-spontaneously-de-herniate.html

Flash Sale on Now!

Flash Sale on NOW!

All of our session packs are 25% off for 24 hours only. Keep warm and get your body summer ready through winter with us.

50 pack only $800 (save $200)
25 pack only $422.50 (save $140)
10 pack only $187.50 (save $62.50)
5 pack only $97.50 (save $32.50)

Get yours by clicking on the online store tab.

come celebrate our birthday with us

Can you believe we opened our doors 2 years ago? We will be throwing a party to celebrate and you’re all invited! As part of the celebrations, we will be offering free classes on Saturday plus a very special Pilates Fundamentals workshop with Rafael. Raf will be your guide as you explore how to better connect with your deep muscles. This workshop is perfect for anyone wanting to improve control and core function and understanding a little more about Pilates concepts and fundamentals. You can also pick up some amazing bargains on the day and leading up to the day. Here are the deals you can score –

Sign up to any membership from 18th April through to our Birthday on 13th May and you will receive 2 weeks free! Yes that’s right, from the date you sign up you will pay nothing for 2 weeks.

Then there is our class and private packs –

10 pack – $220 (only $22 per class, save $30)

25 pack – $525 + 5 free classes (only $17.50 per class, save $150!)

50 pack – $850  + 10 free classes (only $14.15 per class save $350!)

5 pack privates – $375 (only $75 per private save $75)

You can get yourself a pack or shout that someone special at these very special prices. Don’t forget to book your free session and workshop, spaces are limited.

Can Pilates help with Osteoporosis?

osteoporosis-bone

Osteo = bone

Porosis = cavity formation

When there is not enough Calcium in the blood for muscle contraction, our bones release Calcium for this very important function – everything we do relies on muscle contraction from blinking, breathing to the beating of our heart therefore muscle contraction trumps bone health in the organisation in our bodies function. Osteoporosis occurs when bone mineral density declines, not only is there loss of bone mass but the quality of bone is poorer.

There are no symptoms for osteoporosis, the two ways it is diagnosed is either through bone mineral density scan or through fracture. An individual over 60 years old that has a femoral fracture, has a 1 year mortality rate of 20%! This statistic is very concerning and is due to a spiral effect from hospitalisation, becoming sedentary, possible infections or other complications, moods impacted negatively etc.

With regards to dealing with osteoporosis, we not only want to build up the bones but it is critical to decrease risk of fracture. The best way to decrease the risk of fracture is through exercise and reformer Pilates is an ideal way to build this strength! Reformer Pilates incorporates building strength, balance and stability, all of which are important to avoid falls and in turn a possible fracture. There are no contraindications with regards to physical exercise and osteoporosis. Being as active as possible, including jogging or other ‘jumping’ sports are important for good bone health also.

To keep osteoporosis at bay – exercises that load bones and high impact exercise help to increase bone density along with a healthy diet. Lifting heavy weights, high impact sports and exercises like Reformer HIIT, Met.Con and Intermediate Reformers sessions are all very beneficial for good bone health. Make it your mission to keep your bones as healthy as possible by maintaining a healthful, nutritious and alkaline diet along with high impact and weight training exercises 3 times per week.

 

Belinda Survilla

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