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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.

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!!!

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?

Good to the Bone

The thing I’ve come to learn is that the majority of us all have injuries. From issues that might cause infrequent discomfort to injuries that are a constant pain in the neck. Many of you love Pilates because of the support it offers, strengthening the small stabilising muscles and the bigger supporting muscles allowing greater movement, strength and flexibility.

Along with Pilates, another amazing modality to assist in pain relief and assisting you on the road to recovery is Osteopathy. One of the best Osteopaths around is Tracey Spruyt from Osteozone. We asked Tracey about what it is that she does and how she does it.

P&C: What does an Osteopath do? 
Tracey: An Osteopath specialises in musculoskeletal medicine and treats a range of conditions and injuries through manual treatment and exercise.  The key complaints I see in practice are chronic lower back pain with sciatic symptoms, neck pain, headaches and migraines, sporting injuries including rotator cuff and shoulder impingements, tennis elbow, ankle sprains and knee pain due to muscle instability and weakness.

P&C: What would a general appointment with you entail?
Tracey: The Osteopathic appointment (45min consult) includes a brief discussion of the patients presenting injury or condition, including the patients history and other pre-existing conditions.  The majority of the consultation is comprised of manual therapy to alleviate the patients pain symptoms, and prescription of simple exercises and advice such as ergonomics to prevent further injury.

P&C: Who can benefit from seeing an osteopath?
Tracey: Those who suffer from acute or chronic musculoskeletal pain as a result of sporting injuries, poor posture or ergonomics, pregnancy or post pregnancy, overuse injuries, or stress and anxiety.  People of all ages can benefit from Osteopathic treatment, particularly those with a sports background or those wishing to increase or return to an active lifestyle.

P&C: How hands on are you with clients? 
Tracey: As an Osteopath, manual therapy is the key component of the treatment which is individualised to the patient’s specific injury or condition. The types of hands on techniques include soft tissue manipulation, articular mobilisation, stretching, balancing, dry needling and sports kinesio taping.

P&C: How do you feel Pilates and Osteopathy work together?
Tracey: I believe that Pilates is an amazing adjunct to Osteopathic treatment as it addresses many of the muscle imbalances and weakness (especially core stability) which I see in practice every day.  Osteopathy can also benefit those who practice Pilates by addressing muscle tension and articular restrictions which may cause pain or repetitive strains.

Sweet Dreams…

So, how’s your sleep, are you getting enough? Studies show that a good night’s sleep improves learning, preparing your brain for the next day and forming new neural pathways to allow you to learn new stuff and remember it! I for one am a huge lover of sleep and have no issues popping right off, but I know a staggering amount of people who suffer from insomnia or who have kids that wake them continuously through the night.

We’ve all had a crappy nights sleep before and we all know that foggy brain next day feeling. The effects of sleep deprivation are pretty startling and effect us both mentally and physically.

Mental effects of sleep deficiency –

  • you may have trouble making decisions
  • you may have trouble solving problems
  • you may have issues controlling your emotions and behaviour
  • you may have trouble coping with change

Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

Physical effects of sleep deficiency –

  • ongoing sleep deprivation is linked to heart disease. Your blood vessels and heart undergo healing and repair during sleep!
  • increased risk of obesity
  • lack of sleep causes hormonal imbalance. The hormone in charge of making you feel full (leptin) drops with lack of sleep and the hormone in charge of making you feel hungry (ghrelin) goes up!
  • changes how your body reacts to insulin
  • deep sleep supports healthy and normal growth and development in children and teens
  • deep sleep also helps to repair cells and tissues and build muscle mass
  • our immune system is compromised by lack of sleep

Here are some achievable tips on how to get (you and your kids) to sleep and stay there –

  1. Keep to a sleep schedule. Go to bed and rise at the same time, every day of the week
  2. Put down those laptops, phones and iPads a good hour (at least!) before your bedtime and make sure they are at least 2 metres away from your bed while you sleep
  3. Don’t have any caffeine after lunch time
  4. Take part in regular exercise. Pilates anyone?
  5. Use essential oils to help create a peaceful and relaxed state of mind. Lavender, ylang-ylang and chamomile activate the alpha wave activity in the brain. Try a roller with some diluted essential oil in carrier oil on your temples, the back of the neck or diffuse it in your bedroom.
  6. Make sure your bed and pillow are top notch. You spend a lot of time in your life in bed (hopefully) so get the best you can afford.

How much sleep should you be getting? Generally for adults, 7 – 9 hours is recommended. For teens, 8 – 10 hours and children age 6 – 13, 9 – 11 hours is recommended.

Stay Hydrated – even in winter

We all know that drinking adequate amounts of pure water is crucial for good health and that it’s important to increase our intake in the hotter months due to extra losses through perspiration.  We still need around 2L/8 glasses of water every day – even in winter.

Did you know that if you are only 2% dehydrated, your bodies physical performance can be affected due to the many processes that water is involved in? Even if you are slightly dehydrated, the activity of enzymes in the body can slow down which can lower metabolism and reduce your ability to exercise efficiently. Every cell in our bodies require water to function. It helps circulate nutrients around the body, regulates our body temperature, helps to improve our skins texture and colour, flushes toxins from the body and it keeps our joints healthy by hydrating cartilage. Research even shows that being dehydrated can make you grumpy and confused so drink up the good stuff!

Here’s our tips for keeping hydrated and staying hydrated:

  • Start your day with hot water and lemon juice or a herbal tea
  • Take a drink bottle with you everywhere you go
  • Try to drink a litre of water before 10am. Remember – by the time you feel dehydrated, you already are!
  • Drink water at room temperature if possible to help absorption
  • Use good quality salt (sea salt or himalayan salt) as they are rich in trace elements that are the foundation for optimum cell health and hydration
  • Reduce your caffeine consumption
  • If you need some flavour in your water, try a few drops of essential oils, an infuser with fresh fruit or Intra Strength
  • Mix it up with some coconut water which is rich in potassium, sodium and electrolytes

Your Mothers Day Gift Guide

We know how much you love your mum so we put together this Mother’s Day Gift Guide to help you make mum’s day the best one possible!
No 1. 
Give your mum the gift of Pilates! Jump online and grab your mum a gift card –

CLICK HERE. If mum is new to us, you can take advantage of our intro offer of 4 sessions for $49. Maybe your mum would benefit from a little more one on one attention? Grab a Deluxe Intro Pack which includes 2 private sessions for $149.We also have printed gift cards at the studio if you’d prefer, just contact us to organise a time to pick one up. This is truly a gift that will keep on giving! Your mum will feel stronger, longer and more confident – she’s going to love it.

No 2.

NEEK Skin Organics is the brainchild Angelique, who has created a delicious line of organic, natural and cruelty free skin products including lipsticks and skincare! Whether your mum has skin sensitivity or not, she’s going to love these products. CLICK HERE to grab the NEEK mothers day gift box, or browse the site to find more gorgeous goodies!

No 3. 

Find an exotic treasure for mum at Bohemian Lifestyle. Owner Tamsyn has put together a range of clothing, jewellery and homewares that are stylish, elegant and just a little bit different so you know your getting something truly special for mum. CLICK HERE to view the Bohemian Lifestyle range. Tamsyn is offering free postage for you all! Enter the code BOHOLOVE in checkout.

No 4.

All mums love flowers but they never last long enough. Gift mum essential oils and her home will smell divine all year long! Apart from the aromatherapy benefits, there is also a multitude of uses for essential oils that is practically endless. Order mum a start up kit by contacting us at the studio.

Our picks for top 10 best gifts for the active and health conscious

Hands up if you’ve had a total block on what to buy for that certain someone? Ever purchase something because…”that’ll do”? We’ve got some great holiday inspiration to avoid the chances of your gift being regifted. So, in no particular order…

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1. Shameless self promotion warning – a gift voucher at Pilates & Co!

Why not give your loved ones the gift of Pilates? It’ll change their lives for the better, it’s fun, empowering will keep them mentally and physically challenged. We love to see families coming to practice and workout together and you know it’s always more fun with friends so what are you waiting for? Our gift cards are fully customisable to any amount or package you choose! You can purchase your gift card here –
P&C Gift Cards

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2. A beauty package at From Earth and Skin

This lovely lady Louisa offers bio-sculpture nails, facials, threading, Eco Tan and sugaring (a natural waxing method) at her salon. All products and treatments are chemical free ensuring you and the environment are being looked after. Louisa is offering all gift cards at 20% off until 23rd December, what a treat! www.earthandskin.com.au

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3. Praia Yoga Mats

How absolutely stunning is this mat?!? Praia mats are made using the finest natural rubber resulting in a denser sustainable mat that benefits you and the environment. Each mat is 100% hypo allergenic and biodegradable. Find this beautiful mat and other designs here –
www.praia.com.au

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4. Lululemon Align Pant

These pants are amazing! I would wear these every day if I could, they are so extremely comfortable that Lululemon have categorised that as “naked”. Try a pair on for yourself and you’ll be converted too! Find them at Lululemon Robina Town Centre, those lovely ladies and gents will take supreme care of you while you are there. If you don’t have a local Lulu store you can get yours online –
www.lululemon.com.au

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5. The Essentials Pack from Evohe

This range of completely natural skincare is divine, the ingredients smell amazing and feel even better. I have personally been using these products for 6 months and I cannot get enough of them! My recommendation is to pair this pack up with their mineral makeup and blush. They are also neighbours of ours – manufactured in Miami. You can purchase from them personally on Lemana Lane or find them online here –
www.evohe.com.au

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6. Malvern Star Cruisestar from Mikes Bikes

You may have noticed this baby in our awesome competition running through social media. It’s one sweet ride and I know you are picturing yourself cruising down the beach, puppy in tow. The guys over at Mikes Bikes will provide you with wonderful service and your bike will come to you fully assembled and ready to go!
www.mikesbikes.com.au

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7. Eco Tan Essentials

One of our members put me on to the Pink Himalayan scrub a few months ago, it’ll leave your skin not only exfoliated and fresh but also so smooth, soft and moisturised. The moisturiser is chemical free and feels good on the skin (it also comes in tinted). The Eco Tan Invisible tan provides a natural looking tan that fades gently and doesn’t stink to the high heavens. This pack is a sure fire winner!
www.ecotan.com.au

foam

8. Foam Roller and Spiky Ball

These 2 buddies you may have a love/hate relationship with but ultimately, you will respect the effect that these two tools will have in loosening tight muscles all over your body. Used correctly these high quality devices will have you sighing with relief. Get yours in studio at Pilates & Co.

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9. Gift Hamper from The Source Miami

Our friends over at The Source have whipped up some delicious little packs and wrapped them up pretty so you can pop your feet up and congratulate yourself on a job well done! Check out these lovely gift hampers in store at the Miami One Shopping Centre.

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10. Lifestraw

Ok, so I’ve never personally used one of these amazing gadgets before but how cool is it? This straw shaped water filter lets you turn 1000 litres of contaminated water into safe drinking water! You can drink from rivers and streams with the lifestraw. I think what I love about it most is how this company supports communities that don’t have access to clean drinking water. You can purchase directly from the USA website or from BCF stores online and Australia wide –
BCF LIFESTRAW