Challenges

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

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?

5 Tips to Keep you Active and Healthy this Winter

  • EAT REAL FOOD!

When you eat food, ensure that it’s not just empty calories but nutritious, whole foods that will support your immune system. Include garlic, ginger and onion to warm foods and make sure you include lots of fresh, organic produce. Stews, casseroles, curries and soups are the obvious winners for winter.

I found this awesome new product from Brio Emporium which is a sure fire winner for my busy family. It’s Mead & Marrow Bone Broth Concentrate which you mix up in a cup of hot water – instant broth! How amazing is that? It’s made from grass fed beef, made here on the Gold Coast and comes in a couple of flavours.

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  • KEEP YOUR WORKOUT ROUTINE GOING!

Yes, it’s cold – especially this week! Getting up at 5:30am to get your workout in before work feels insane when it looks like nighttime outside, right? If you stick to your consistent workout routine, your body will love you for it. Getting your body moving early in the morning will kick start a cold, drab day and keep your motivation up. If you can move your schedule back an hour, awesome, otherwise consider working out in the evening if you think it will be more achievable to stick to your workout routine.

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  • MAKE THE MOST OF THE SUNSHINE!

Catch some winter sun rays whenever you get the chance to boost your vitamin D levels. Winter sun on the Gold Coast is pretty glorious so soak it up! You’ll not only build up your immune system but also increase the oxygenation of your blood cells and tissues, lower blood pressure and lift your mood.

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  • DRY BRUSHING!

Tried dry brushing? Before you shower, right before you step in, take a medium bristle shower brush and vigorously brush your skin starting from your feet, up to your heart. Our skin is the largest organ of the body and it’s continuously shedding (bleh!). A regular 5 minute dry brush removes these dead layers of skin effectively leaving your skin fresh and vibrant, plus it helps to improve your circulation, warming your body all over. It’ll also stimulate your lymphatic system which helps eliminate toxins from your body!

Spa bath setting –brush ,towel and nature soap

  • STAY SOCIAL!

Avoid hibernation this winter by making regular meet ups with friends and family. Happy humans socialise, so take turns of catching up at a warm home – around a fire preferably. Socialisation helps to keep your mood elevated and has been proven to improve mental vigour and longevity.

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Are you up for the Challenge?

Our last challenge was amazing but this one is going to be even better!
We had such an amazing response and so many of you asked when the next challenge was going to be – well here it is! It all starts Saturday 4th June at 10:30am, where all the challengers will meet at the studio and receive a nutrition talk with our challenge mentor Paachi. You can find a bit more about her here – LIVE THE FIT LIFE. We’ll have our Fit3D scanner ready if you choose to have a scan and your challenge registration pack will be handed out. It is crucial that you make this meet up to ensure the best start for your challenge. You will leave with your meal plan, diary and shopping list so that you can do your shop for the week and get your pantry sorted for the following week. DETAILS –
  • Starts 6th June and runs until 5th July
  • Any 4 sessions + free yin yoga session per week
  • Weekly email
  • Registration pack (These include a P&C muscle singlet, smart & sassy oil sample, Prana On Intrastrength and protein powder samples, flex band and meal plan with diary)
  • Extra nutrition talk with Paachi at the half way mark

INVESTMENT –

Early Bird (paid before Monday 29th May)
Registration $49 + $60 per week DD or $240 upfront
or
Registration $69 + $70 per week DD or $280 upfront

PRIZES –

2 hour shopping experience with The Stylist Trade
Prana On hamper pack
Plus more!

Ready to sign up? Email us – info@pilatesandco.com.au and let us know if you want to set up a direct debit or pay upfront. We’ll have you all set up and you’ll have your space in the challenge confirmed. Our last challenge filled up in a few days so get in quick to avoid disappointment!

Met.Con… what’s it all about?

You may have seen Met.Con on our timetable and thought, “what’s this all about eh?” Met.Con, is short for metabolic conditioning and these classes are high intensity cardio workouts incorporating strength, balance and endurance. Head Met.Con instructor David Norman says, “I’m loving teaching met.con. I’m excited about the format and the smiles at the end of the workouts generally say it all – “glad it’s over, but I know that was so good for me!” The sessions can be tailored to everyones intensity and whilst we do try to work your limits and take you to positions and movements that challenge your mobility and exertion tolerance, it really is a class that can offer something for everyone. If you haven’t considered met.con in your weekly regime, now is the time with four class options per week on the timetable.”

Metabolic conditioning or high intensity interval training is a proven and hugely popular training methodology and we at Pilates & Co believe it is an integral part of a balanced training regime for health, wellness and results. Post exercise oxygen consumption often referred to as the afterburn effect or fat burning potential is elevated by this type of session more so than more steady state cardio activity or even Pilates. We want our clients to gain the best results and body function, hence our recommendation for at least one met.con class per week to compliment Pilates sessions or barre classes.

How to lose inches and feel great while on holiday in the USA!

I’m sure a few of you know that I turned 40 this year and I was lucky to have a girls trip to NYC and Hawaii to celebrate this HUGE milestone…..
I know it is surprising to hear but, my NYC trip was not all shopping and espresso martinis!! I actually thoroughly enjoy checking out fitness studios, health clubs and seeing what the trend is in other countries and to bring back any ideas to improve my businesses. I also like to keep fit and eat well while I am away…
Yes it is possible to do this and you just need to follow these easy steps….. they are easy if you have no kids with you too!

  1. As soon as you wake have a Shot of coffee and jump on the treadmill or go for a quick run for 30 mins each day (Marriott Time Square has a great gym or stay close to Central park and get outdoors)
  2. Drink loads of water on the plane and each day
  3. Make sensible and the right size food choices –lots of salads and protein. Watch the carbs! It is so easy to eat well in the US. Great press juice bars and easy high protein snacks to get you through to the next meal
  4. Enjoy your bubbles ladies and beers boys but don’t go over top every night!
  5. It is amazing how much walking you actually will do each day so you burn loads of calories just taking in the sites!

Merrithew Group (Stott Pilates) arranged access to a number of Pilates studios and my favourite was Kinespirit in Gramercy…… they not only do Reformer sessions like we do but they have Gyrotonic Pilates. You may or may not know that Lady Gaga is a massive fan of reformer and Gyrontonic. Both have been huge in her rehabilitation after hip surgery. Gyrotonic definitely takes a few sessions to get your head around the flowing movements and the exercises but the feeling after a class is amazing. The feeling through my spine and core was exhilarating! I am so glad I got to experience this class.
My Favourites fitness tips for NYC –

  • Kinespirit Pilates in Gramercy
  • Run or bike Central Park
  • Dozen Apples walking Tour – 6 hours but went for 8!! Do this as soon as you get to NYC as it really sets you up for an amazing trip
  • Swerve Cycle Studio in Gramercy

My coffee and fitness tips for Waikiki Beach –

  • Morning Glass Coffee and Café – Manoa Valley. About 25 mins in a cab from Waikiki beach. The best coffe and healthy food that I could find in the area! (link to website)
  • Pilates O ka la – the teachers and the studio was amazing! They only do privates and semi privates but well worth doing a couple of sessions to keep up your practice while on holidays. Only 20 mins walk from Waikiki beach (a good warmup)
  • Diamond Head Crater walk (or RUN) – this was about a 3 hour round trip from the beach. Awesome workout and if you are up for a run… a great burn of some calories! View amazing and a veryt rewarding hike. A must if you are heading to Waikiki Beach!

Lastly as a wife, mother and a business owner life gets so busy …..one major thing I got out of this trip (besides a new wardrobe) was the importance to have time out away from family to reset your mind and body. Now I don’t think I am going to get 2 weeks a year to go to NYC but a couple of nights away to Byron should do the trick! Imagine what I have planned for my 50th!

Roz xx