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Healthy Protein Ball Recipe

Recipe: Leila’s Goji Berry Protein Balls

We celebrated our birthday last month and everyone was raving about studio assistant Leila’s delicious protein balls that were served up at the party. She’s kindly shared the recipe! These are so easy, quick and good for you, that you’ve no excuse to grab the ingredients and get cracking now. They’re the perfect little snack to keep in your bag and have after a workout at the studio (with a big glass of water) to crush any post-exercise cravings.

INGREDIENTS

2 cups of oats

1 cup of almonds

1 cup of coconut

½ cup of goji berries

1 cup of dates

2 scoops of Prana On Protein (Leila uses chocolate. Prana On is available in the studio for purchase).

5 tablespoons of milk (oat, coconut or almond)

Cinnamon or mixed spices

Coconut oil

 

METHOD

Blend oats, almonds, goji berries and dates separately.

Mix everything in a bowl until it is all mixed and you can’t see the oats anymore. Use coconut oil on your hands to make the bowls and put coconut around.

 

Leila Burate is the Pilates & Co. studio assistant and you’ll see her around the studio keeping it tidy, working out and signing up our new members.

Enter our Insta Birthday Competition

This is our biggest competition yet! One lucky person is going to get to celebrate like it’s their birthday…on us, with a little help from some friends. Overall prize haul is $1,275. Here’s what you can win –

  • Gift Card for Bikini & Me, valued at $250
  • Shopping Spree at The Source Miami, valued at $250
  • Luxe Soak Session from Greenhouse Bathhouse, valued at $140 (90min soak, botanical lunch and bubbles)
  • Elysium Escape Package from Elysium, valued at $200 (includes classic massage and nutrition facial and is just under 2hrs)
  • Bio Lipstick box set from Eye of Horus Cosmetics, valued at $165
  • 10 pack Group Reformer sessions from Pilates & Co, valued at $270

Image the day (or weeks!) you could spend spoiling yourself rotten with this beauty of a prize. All you need to do to be in the running is snap and share a pic on Instagram of your idea of a dream day. Share the image on Instagram tagging us @pilatesandco with #happyBdayPandC.
Make sure you follow all the contributors above, including us and like the competition post on our Instagram page. You’ll get an extra entry for every friend you tag in the comments!
Get creative as we will select the winner on our Birthday Party, 19th May based on originality and creativity.

Pelvic Floor Muscles

Love Your Pelvic Floor

For some of us, we have not heard of our pelvic floor until we have walked into a Pilates studio or until we are having our first child. Once you start in a studio or health club you will start to hear “draw your belly button towards your lower spine”, “zip up your lower abs”, “engage your pelvic floor” and “draw your hip bones towards your belly button”.

These are just a few of some of the cues that we use in Pilates all around the world. As teachers, we see blank faces across the room – some grimacing, some tensing and some smiling or giggling! So, why is focusing on the pelvic floor so important?

 

A weak pelvic floor: easy ‘peezing’

Up to a third of all women experience a problem with their pelvic floor at some time during their life. The most common problems are leaking due to activity, coughing and sneezing (also known as “peezing”) and pelvic organ prolapse (a feeling like something is coming down the vagina). All the bladder, bowel and sexual functions need good pelvic floor muscles. Effective pelvic floor muscles in pregnancy will reduce the risk of post-natal stress urinary incontinence.

 

Why should I love my pelvic floor?

  • Good pelvic floor muscles can help with sex by improving the vaginal sensation and your ability to grip.
  • Your pelvic floor muscles are important in posture and with your abdominal muscles and how they support your spine.
  • Pelvic floor muscles should be strong and active just like any other muscles in the body.

 

Why do problems occur with the pelvic floor muscles?

The pelvic floor muscles lie across the base of your pelvis to help keep the pelvic organs in the right position. The muscles are held in place by ligaments that support the organs, especially when there is an increase in pressure from lifting, carrying, or straining.

The pelvic floor muscles can be weak, overstretched, slow to work, too tight or torn like other muscles in the body. Some of the reasons they can get this way are:

  • Pregnancy and childbirth
  • Chronic constipation
  • Heavy and repeated lifting
  • High impact exercise
  • Being overweight
  • Smoking
  • Menopause

 

How do I improve my pelvic floor?

There are a few ways you can improve those pelvic floors. Pilates, especially reformer, is our favourite (of course), but here are the most popular:

  • Pelvic floor muscle exercises (also known as Kegels) should include long-held squeezes as well as short quick squeezes. You should work the muscles until they tire. These exercises can be done at home on the bus/train or even at your desk. No one will know.
  • Mat work pilates classes.
  • Yoga classes.
  • Reformer sessions.

My recommendation for women who are pregnant is to research a Physio who can undertake a pelvic floor assessment – this is a must as they will be able to make recommendations early on as to what exercises you need to do and this will help during and post-pregnancy.

Join Roz for our ‘Love Your Pelvic Floor’ Workshop in May

Roz Norman is the owner of Pilates & Co. and regularly teaches Pilates reformer, met.con and more at the studio. She’s also a mum of three and married to Dave. You can follow Roz and Dave on Instagram (@thenormanlife)

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.

 

 

 

 

 

 

Healthy Food: Pumpkin Soup Recipe

Healthy Food: Pumpkin Soup

We kick off our Autumn 6-week Challenge this week, so we thought we’d share some healthy food – a recipe from the latest meal guide to warm you up. This easy soup is full of goodness and the perfect lunch or dinner option.

 

INGREDIENTS

– 1/2 large Jap pumpkin

– 1 large onion, quartered

– 1 tin of coconut milk

– 1/2 tsp your favourite spice mix (curry works well!)

– salt & pepper

– spring onion for serving

 

METHOD

1. Peel and chop the pumpkin

2. Add pumpkin and onion to large pot and add enough water to just cover

3. Bring to boil, then reduce heat and simmer without a lid until pumpkin is tender

4. Add pumpkin and onions to a high-speed blender in batches

5. Pour blended soup mixture back into the washed pot and add remaining ingredients

6. Serve with a sprinkle of spring onions

Try some of our other healthy food recipes.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation.

We undertake the 6-week Challenge every season. Keep an eye out for our next one. It’s lots of fun and a great way to kickstart your Pilates practice.

Adore Your Pelvic Floor Workshop (May 2018)

In 2018, Pilates & Co will be bringing you a series of health, fitness and nutrition workshops with guest speakers and helpful information to get you feeling your best. Our fourth of the year is our Adore Your Pelvic Floor Workshop with Roz with Pilates & Co’s Rozlyn Norman.

Adore Your Pelvic Floor with Roz

Date: Saturday, 19th May 2018

Time: 11.00am – 12.30pm

Cost: Free for all Pilates & Co members

Guest Speaker: Rozlyn Norman from Pilates & Co.

Bookings: at Eventbrite

What Will You Learn

  • Where is my pelvic floor?
  • How do I successfully engage and strengthen my pelvic floor?
  • How can a strong and healthy pelvic floor improve my sex life?

FOR THE GIRLS:

  • How to rebuild after childbirth
  • How to relieve sore backs, tight hips, pain during sex and general health and weight management

FOR THE BOYS:

  • How to keep a healthy pelvic floor

About our guest speakers: Roz Norman

Studio founder Roz Norman has been a passionate advocate for healthy living since starting her career as a group fitness instructor at the tender age of 16. Roz’s fitness journey progressed personally and professionally locally and abroad, before moving into management roles for Goodlife and Snap fitness leaving a trail of motivation and success behind her. She is a sought-after industry consultant and owns other fitness businesses giving her a diverse business experience.

Roz discovered that Pilates was so very effective in regaining strength, flexibility and alignment after each of her three beautiful babies. Once she caught the Pilates addiction, the desire to open a studio that she believed combined the perfect mix model became a reality in May 2015 when Roz and David Norman opened Pilates & Co. Roz is qualified in functional fitness classes and Pilates.

FIND YOUR FLOW WITH US | NEED SOME HELP GETTING STARTED?