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Bad habits fitness Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Say Bye to Bad Habits

Hello New Year! As many of you might be making resolutions, we thought it was a great time to talk about changing bad habits into good ones. Healthy habits really aren’t that hard to form, and if you tackle one at a time, you’ll be feeling stronger, healthier and more motivated in no time at all.

Research varies, but experts believe it takes between 21 days to 2 months to break and/or form habits. You’ve already started getting into the habit of regular Pilates practice or joining in our other fitness classes on offer (if not, check out our free orientation to get you started)! So, here are a few more habits to work on ditching. We’ve already covered a few on our blog, but a friendly reminder is always handy!

 

Breaking Bad: 7 Unhealthy Habits to Lose

Habit #1: Skipping meals

Missing meals, especially breakfast, makes your body look for its fuel from other places – like bone and muscle. Not eating at all doesn’t help your overall calorie intake but in fact, plays nasty games with your metabolism.

 

Habit #2: Sugar

Studies show that as a society we all eat more sugar than we should, so cutting back on sugar is always helpful. Sugar can act as an artificial pick-me-up and energy booster but it doesn’t last long and instead, you need to reach for low-GI foods that will give you slow-release energy. Cut sugar by staying away from sugary drinks and adding spoonfuls to tea or coffee. Read food labels, or make it a general practice to stay away from any processed foods to avoid all those hidden sugars. Fresh fruit, vegetables, and proteins are always the best choice.

 

Habit #3: Not drinking water

Our bodies are 50-65% water and we need to replenish it constantly to function properly. It’s a lot easier to remember to drink water on a hot day and when you’re working out, but it’s just as important in the middle of winter. Set a reminder on your phone and always have a bottle with you to refill.

So how much water should you be drinking? A general rule to work out your daily intake is 30ml for every kg of body weight (e.g 70kg x 30ml = 2,100ml or 2.1L a day). Read more about keeping hydrated.

Habit #4: Ditching your stretch after a workout

Stretching to warm up before a workout helps prevent injury and gets your body ready to exercise properly. It’s also important to stretch straight after a workout while your muscles are still warm. Stretching helps fatigued muscles, will aid them in recovering faster, limit strains and injury. Plus, sore, tired and painful muscles will just give you an excuse to miss your next workout and that spirals.

Pilates & Co does specialised stretch classes within its timetable each week. You can also do stretching at home, and we recommend using SMR technique to help muscles (the regular practice of SMR is better than a weekly massage)! What is SMR? Find out here.

Habit #5: Taking your phone to bed

A 2014 US survey found that 63% of people aged between 18 and 29 take their smartphone with them to bed at night. And while it might be tempting to play a little game or scroll your Instagram feed before going to sleep, recent studies have shown sleep deprivation to be linked to our constant use of devices. We’re not suggesting you live without your phone, but it’s worth banishing it from your bedroom to help switch off at night – even more so if it’s a phone you use for work calls and emails.

 

Habit #6: Exercising alone

Okay, so it’s not really a bad habit and it’s not always easy to rope in someone to workout with you, but there’s a reason people always get better results while working with a trainer or training buddy. It motivates you, makes you accountable and most of all it’s more fun. Pilates & Co reformer classes are only 10-person classes so they are a great way to feel like you’re exercising in a group but not feeling lost in a BIG fitness class. We also offer small group classes with specialised trainers or one-on-ones. Want to really up the ante? Join our group 6-week Transformation Challenge.

 

Habit #7: Saying sorry

This one is more about mental health and your outlook on life. We’re not saying you should forget the manners your parents taught, but with busy lives and schedules, we all too often jump to apologising for everything when it’s far more helpful and healthy to replace that apology with gratitude. Our founder Roz wrote an article about this earlier in the year and it resonated with a lot of members, so we thought it was important to add to the list,

Breaking a habit isn’t easy, but when you do you will feel on top of the world. Try replacing them with good habits instead and you’ll find it easier to move on. Let us know how you go!

 

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks). Contact us if you need to find out more.

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.