Blog

RECIPE – Asian Inspired Zoodle Salad

Many thanks to Mrids from Amealia for sharing this delicious and nutritious recipe with us.

Ingredients

1 Zucchini

1 Carrot

1 Cucumber

1 Tbsp Peanut Butter

1 Tsp Toasted Sesame Oil

1 Tbsp Apple Cider Vinegar

1 Clove Of Garlic Grated

1 Tsp Grated Ginger

1 Red Chilli Chopped up and 1 Squirt Of Mayo (Optional)

1/2 Lemon or Lime

Basil to Dress

Salt and Pepper To Taste

Directions 
Total Time: 10 mins
Serves 3-4
1. Spiralise the carrot, zucchini and cucumber to look like noodles. 
zoodle1
2. Throw all the remaining ingredients in a mason jar or a container you have in hand and give it a good ol shake.
zoodle2
3. Pour over the veggie noodles and toss to coat, top with Basil 
zoodle4
4. Enjoy!!!

Pilates and Posture 101

Do You Know Your Postural Type?

spine-4-views

The spine…it’s a beautiful structure, designed to support our bodies throughout life is segmented in to 3 sections –

  1. Cervical with 7 smaller, finer vertibra with a slight concave shape
  2. Thoracic with 12 vertibra with a slight convex shape
  3. Lumbar with 5 larger, more robust vertebra with a slight concave shape

Attached to the lumbar spine is the pelvic girdle, consisting of the sacrum, coccyx (tailbone) and the pelvic bones. Your posture type is based on a group of muscle imbalances which change the shape of the spine and pelvis.

A normal or ‘ideal’ posture is desirable however our curves are all a little different based on our movement patterns, lifestyle, hereditary factors, stress levels and personality. Pilates is amazing at addressing postural imbalance in the body which in turn can release pain and improve quality of life. Knowing what postural type you are can help you to work more effectively in your Pilates sessions to help improve your posture.

screen-shot-2016-10-11-at-11-56-17-am

SWAY BACK POSTURE

Sway Backs generally need to strengthen

  • lower external obliques
  • hip flexors
  • mid and low trapezius

Sway Backs generally need to lengthen

  • pectorals (especially pec minor)
  • glutes
  • upper abdominals
  • hamstrings
  • SCM (sternocleidomastoid)

Pilates exercises perfect for you are – 

Roll Over, Breast Stroke Prep, Swan dive, salute, open elbows, toe taps, front splits

FLAT BACK POSTURE

Flat Backs generally need to strengthen

  • upper abdominals
  • hip flexors
  • lower back extensors

Flat Backs generally need to lengthen

  • lower abdominals
  • glutes
  • hamstrings
  • upper back

Pilates exercises perfect for you are –

front splits, ab prep, short spine, cat stretch, supine psoas pull

MILITARY POSTURE

Militaries generally need to strengthen

  • glutes
  • hamstrings
  • upper and lower abs

Militaries generally need to lengthen

  • upper back
  • lower back
  • hip flexors

Pilates exercises perfect for you are –

front splits, side leg work, supine psoas pull, ab prep

KYPHOSIS LORDOSIS POSTURE

K/L’s generally need to strengthen

  • lower abs
  • upper back
  • glutes
  • hamstrings
  • mid and low trapezius

K/L’s generally need to lengthen

  • lower back
  • upper back
  • hip flexors

Pilates exercises perfect for you are –

side leg work, toe taps, back rowing, front splits

It can be tricky to assess yourself! If you’d like to get a little more in depth on your posture type and how to improve it, book a one on one appointment for an individual assessment.

 

Bender, R. (2013) Breathe Pilates Mat and Reformer Applications Vol 1 & 2. Melbourne, VIC.

Kendall, H. (2005) Muscles: Testing and Function with Posture and Pain. Philadelphia, PA.

Are you ready to Find Your Flow?

We are so excited to share with you our brand new challenge! Kick Spring off to an awesome start getting stronger, leaner and more flexible on our Find Your Flow Membership. Sign up for 30 days and you’ll receive 4 sessions every week. This challenge costs $60 per weeks (4 weekly payments on direct debit). You can attend any Pilates Reformer or Met.Con session at any time on this Membership

You are also invited to attend our Find Your Flow Workshop on Saturday September 3rd at 11am where Pilates & Co team members will share some of their awesome knowledge about health and nutrition. We will also get the challenge started early with a full circuit challenge utilising the cadillac, chair, barrel and reformers!

The best part about this challenge is that it doesn’t end after 3o days, you have the opportunity to keep feeling and looking amazing with the Find Your Flow Membership, these memberships are strictly limited.

Contact us to sign up or for more information.

How we do cardio at P&C

HIIT-Exercises

So… I was thinking about taking the met-con class but I don’t know what it’s about and heard its “hard” and not “Pilates”?

It seems a bit too “fitness” for me, and I don’t know if I’d like it or why it would be good for me?

I’m all up for fun and strengthening my body in Pilates but I don’t know what HIIT training is all about? Is this part of the reason Pilates & co has the tag line ‘Results +Function’?

Have you asked any of these questions to yourself or not dared to try a class or ask for more information? Perhaps you just love Pilates so much that you haven’t considered trying something new? Let’s break it down!

Met-con stands for metabolic conditioning, which is based on the proven concept of interval based training that by design, raises your metabolism then keeps it elevated post exercise. That means that your body acts like it is still working out (burning calories etc) when its long finished a class…have I got your attention? This fact alone is such a powerful concept!

The class is not necessarily “hard”, it is only as hard or intense as you make it. The exercises are designed to be scaled back to accommodate any person’s ability or effort, however results only come when ample time is spent at moderate to high intensity and that is why we track this with our heart rate monitors from time to time. Whilst the class is not Pilates, it was designed by Dave and Roz to complement the reformer Pilates workouts you all love. At times we mimic reformer exercises on the freeform boards and the class is designed to challenge the body in mobility, strength and cardiovascular response making it a well round addition to a weekly regime and a more balanced schedule than Pilates on its own.

If you didn’t already know, met-con or HIIT (high intensity Interval training) is actually the hottest trend in the health and fitness industry because it accelerates results! Yep, that’s part of our tag line at Pilates & Co. We want you functioning at your very best and Pilates alone just won’t always do that. So this class certainly was not designed to replace reformer Pilates at Pilates & Co, but is was introduced and adapted to target our members with what we believe is a fun, short sharp metabolic kick-start for the body that would differentiate our business and deliver a truly practical addition to members needs even if they didn’t really know it.

The classes hold up to 12 people and are split into 3 or 4 groups depending on numbers. The 4 activity stations change weekly but the time of work to rest is always the same so members learn the process of intensity and then rest. However, an important note…not every exercise at each activity station is performed at a high intensity as this runs the risk of injury, failure and perceptions of “hard” and is actually called high volume interval training (HVIT) not HIIT as our met-con format is. Met-con activities are balanced with cardio challenges.

STATION #1: It’s on the ‘sproing’, a soft surface treadmill with half the impact on joints of a traditional running machine meaning nearly all users feel they can comfortably walk, jog, run or sprint.

STATION #2: We use kettlebells at our next station to work on strength and again users have a wide variety of weights to suit their level. The exercises are generally compound movements so like Pilates, it’s imperative to engage the core and have multiple muscles working collectively in various movement patterns.

STATION #3: We then have a floor based body station, which is designed primarily for mobility, aka getting your body to move through greater range whilst in exercise. It’s based on the principles and movements developed in a training philosophy called “the ZUU”.

STATION #4: Lastly to make sure you fully know what you are in for we use a combination of smaller apparatus called BOSU and Freeform to work balance and co-ordination which are all too often forgotten fundamentals of exercise.

So…that doesn’t sound too “hard” after all does it?

Remember ‘Results + Function’ is all about a balanced regime, faster results and improved mobility that’s why we designed met-con for you! Oh, and I forgot the FUN part…well we think it’s fun, just ask some of our regulars what they think. We’ll get you thinking and moving outside the ‘typical’ square of Pilates and fitness, learning new things plus the camaraderie of exercising with others and pushing each other along, everyone loves a “high 5” right?

FIND YOUR FLOW WITH US | LET US HELP YOU GET STARTED