Health & Nutrition

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

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?