health

Pilates Reformer Pilates & Co Gold Coast - pilates is great for athletes

Why Pilates is great for athletes

What professional dancers and performers discovered years ago, athletes and sporting professionals are discovering now. It’s that Pilates is not only a killer workout, it’s one of the best forms of full-body conditioning. And what that translates to is that Pilates is great for athletes – both female and male. We have a number of men who do classes at our studio, and some male instructors too, but we’d love to see more of them complementing their sports training with Reformer Pilates and here’s why…

Research has linked Pilates to better flexibility, increase core stabilisation, higher focus and improved athletic performance. Whether it’s in team sports such as rugby or football, individual sports like tennis and athletics or endurance events, here is why more teams and athletes are making it a key practice in their training regime.

 

Increase core strength

When you start focusing on your core, you will realise that all your muscles are connected. For example, have you tried doing lunges without your abdominals? With a stronger core, the remainder of your workouts will begin to improve. More specifically, deep core strength in the abdominal muscles directly leads to improving the length and flexibility of the hamstring muscles which is vital for increasing speed. Core strength is one of the key benefits of all Pilates programs, enabling athletes to channel and make the most of their power.

 

Better flexibility

Pilates allows you to strengthen while you lengthen. In one Brazilian study, when young women (without any prior Pilates experience) performed 20 Pilates sessions, they became 19 percent more flexible. When you’re tight, you shorten your muscle and limit your body’s range of motion which is needed especially in professional sports.

 

More explosive power

The spring resistance of the Pilates’ reformer and jump board create a great environment for plyometric training. Athletes can learn to rebound and explode with control which is very good in sports such as basketball and netball.  One key to explosive power is the concept of triple extension (the coordinated extension of the ankle, knee and hip). Effective triple extension requires strength, range of motion and timing – all of which can be taught using the reformer in a Pilates class.

 

It hones your focus

Pilates urges you to focus on your breath, your body, and how they move together. It takes a lot of concentration and doesn’t allow you to zone out. That means you’re forced to forget about work, family, kids, partners, and other drama for the duration of the class. A great skill to have in any competitive or solo sport, or in any line of work for that matter.

 

If you’re an athlete who loves Pilates or hasn’t tried it yet, come visit us at the studio or try one of our introductory passes. Even better? Sign up for our next 6-week challenge.

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.

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.

 

 

 

 

 

 

Mark Illguth Revolution Chiropractic

Healthy to 100 Workshop (March 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 second for the year is our Healthy to 100 Workshop with guest speaker, chiropractor Mark from Burleigh’s Revolution Chiropractic.

What if your current lifestyle – how you eat, how you move or don’t move, the past stress you have had to deal with and daily challenges, plus the years you have spent sitting along with any past injuries – could all be accelerating the ageing process?
You could begin to turn it all around with this one 1.5 hour workshop.

Healthy to 100 Workshop

Date: Saturday, 17th March 2018

Time: 11.00am – 12.30pm

Cost: $35 (special $25 for early bird tickets available for limited time)

Guest Speaker: Mark Illguth from Revolution Chiropractic

Bookings: at Eventbrite (BOOK HERE)

What Will You Learn

  • How can you have more certainty around knowing how much you should eat to be WELL and what is required by your body genetically?
  • How much should you be moving your body each day to stave off disease and illness?
  • What are the other keys to life that are required to be healthy? Success leaves us clues…what do the longest living cultures across the planet continually do to have active and healthy citizens living to 100 years old?
  • There are so many diet and exercise fads each month…learn how to see through the BS and move forward with the confidence in knowing that you are doing things right.

Includes a short Pilates session with Belinda, so please wear comfortable clothing that you can move freely in and bring along a yoga/Pilates mat if you have one (we also have mats to use at the studio).

About our guest speaker: Mark Illguth from Revolution Chiropractic

Dr Mark Illguth is the Owner and CEO of EQUIP 4 LIFE; he is also the Owner of Revolution Chiropractic in Miami on the Gold Coast. He was the primary chiropractor of a major practice on the far north side of the Gold Coast for 5 years. He is extremely passionate about ensuring his patients understand their health concerns and what is possible if they follow recommendations. He is amazing at understanding your concerns and is known for his honesty. His goal for you is to improve your health and correct your Primary Condition, providing you with the knowledge to then Move Well, Think Well, and Eat Well.

Follow Revolution Chiropractic

Website revolutionchiropractic.com.au

Best Food Post Workout Pilates & Co Gold Coast

The Best Post-Workout Food

There is NOTHING better than the feeling you get straight after a great workout. Endorphins rushing, blood pumping, feeling muscles you forgot you had! Then, the food cravings start, and you think ‘gosh, if workouts are just going to make me eat more are they worth it?’

The answer is YES, they are worth it. Of course they are. And, before you start losing enthusiasm for all the hard work you’ve done, remember that this is completely normal. You’ve just given your whole body a big wakeup, and as a result, it’s been burning calories and your stored ‘fuel’ to get the best out of your Pilates class or Metcon session.

BUT… this is where it is SO important that you reach for the right food to restore hydration, energy and goodness to your body. So, what’s the best post-workout food to eat (and what should you avoid)?

The key thing to think about with post-workout food is to eat things that are high in nutrients and easily digestible (so the good stuff they are providing your body is easily and quickly absorbed). Because your body is in an optimal state to replenish its protein and glycogen (the two things you lose while working out), you also want to make sure to eat within 45 minutes of finishing your exercise, or at the very least within an hour and a half.

 

After a workout, you need to eat:

 

Water

Before ANYTHING else, make sure you rehydrate. You’ve likely been sweating like crazy and lost a lot of fluid, plus it helps your digestion and metabolism. Also, thirst can be mistaken for hunger so making sure you drink first will mean you don’t overload on the food.

 

Clean protein

Protein helps muscles and provide the body with amino acids (which our bodies cannot store so they need to get from food in our diet daily). Eating protein (combined with carbohydrates) after exercise is the best time for your body to have it. Examples of protein are whey powder, a protein shake (we sell Prana On in the studio and it’s our favourite), salmon, eggs, tuna, quinoa, chia seeds, Greek yoghurt, lentils and chicken.

 

Carbs

Carbohydrates are an essential fuel for your body and especially important when doing a high-intensity exercise like our Reformer HIIT. Make sure they are good carbs though. Examples of this are leafy green vegetables, pineapple, banana, oatmeal, quinoa, sweet potato, berries, brown rice and wholegrain pasta.

Lentils, pasta and rice also double up as starches which are also good to help refuel.

 

Avoid the following foods after a workout:

 

Coffee

Some of us can’t live without the stuff, we get it. And if your workouts are the early morning type you might need it to wake yourself up! Just make sure you have your coffee before your exercise. It can actually help you pre-workout by improving performance and muscles. Coffee also increases cortisol levels, which exercise does too, so the double dose is not great for your body or hormones.

 

Drinks other than water

You need to rehydrate, so any other drinks (juice, tea and especially soft drinks) shouldn’t be consumed.

 

Things that digest slowly

Hot and spicy foods and chilli is not easy for the body to digest. While red meat can be great at other times for iron and protein, it’s also difficult to digest. Cheese is a protein, but because it’s highly processed it is also a no. And it probably goes without saying, but oily, fatty or fast foods are all on the no list too (plus, why undo all that great work)!

 

Two surprising additions to the no-list are raw vegetables and nuts. While both of these are so good for you at other times, particularly when snacking, they don’t work post-workout. Nuts digest too slowly so don’t help your body as quickly as it needs to refuel, and raw veg will fill you up but don’t have enough of the protein, starch or carbs you need asap. Save them both for another time.

 

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.

 

Power Reels - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

What are Power Reels?

The latest innovative fitness product to grace our shores has arrived. Introducing the Power Reel, and we couldn’t be more excited about this dumbbell shaped weight that can be used in almost any type of training. Pilates & Co Dave Norman explains why he loves them.

I was lucky enough to experience Power Reels first hand in a boxing class and it was a massive ‘aha’ moment for me as I saw its endless possibilities and applications flash before my eyes. Don’t get me wrong this is not the golden ticket or magic bullet for a fitness product because nothing is but is incredibility unique and truly one of a kind. I saw applications for Power Reels in nearly every exercise class from Pilates to cycling and for rehab to home use. 

 

HOW DO POWER REELS WORK?

Whilst shaped like a dumbbell it uniquely has two sets of ‘cords’ attaching at the top and bottom of the hand grips as per the picture below.

 

These cords expand extend and then recoil with even tension throughout any distance that the handles are separated, limited only by one’s wingspan. This constant load tension comes in 3 sizes or weights being 3lb (1.36kg), 5lb (2.27kg) and 8lb (3.63kg) and whilst these don’t sound overly heavy it’s the constant load that places challenge on both opposing hands but ultimately where that line of force is flexed, extended, pulled or pushed or swung. 

 

THE VERSATILITY OF POWER REELS

If you are anything like me and like variety in your workouts then this cool tool brings it in bucket loads and there is nothing else like it. I can do movements under load that I can’t do with any other pieces of equipment so that makes it fun and novel for my body. 

I’ve been trialing the Power Reels, which are available for Fitbod Online, and have created a few instructional videos on Instagram showing different ways they can be used:

 

A post shared by Roz & David Norman, Pilates&Co (@thenormanlife) on

 

Today, in the fitness industry we are learning that we have more brain-body connections than we ever thought. Because of this, it is vital we challenge ourselves and our fitness in diverse ways for our body to make adaptations both externally and internally. We are learning about fascia connecting our body – the connective tissue which works in many ways to attach, protect, stabilise and separate muscles and organs. So what does this have to do with Power Reels? The fluid motions and compound free flowing movements Power Reels allow us to move in (whilst also allowing traditionally isolated contractions) enhance this co-ordination of our connective tissues. Ultimately, this gives you a better and more powerful workout.

So basically I’m saying give Power Reels a try and add it to your training. You have nothing to lose and everything to gain! Stay tuned for more video workouts and tips and get exploring what you can do with Power Reels.

 

David’s background is a sports science degree and has owned fitness equipment businesses, award-winning fitness studios and co-founded Pilates & Co. You can follow him, with wife Roz, on Instagram at The Norman Life.

Fitbod is your online resource store for all things innovative to improve your fitness, mobility, relaxation, Pilates, Crossfit, yoga, general fitness, conditioning and overall health. Personal or commercial solutions for everyone.

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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.

detox workshop - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

New You Detox Workshop (January 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. We start the year with this New You Detox Workshop with guest speaker, naturopath Chae from Burleigh’s The Wellness Emporium.

For better gut health, understanding toxicity, knowing the signs of a toxic body and more lessons on how to reduce the toxins in your body, come join us for this 2.5-hour workshop at the studio.

New You Dextox Workshop

Date: Saturday, 13th January 2018

Time: 11.00am – 1.30pm

Cost: $55

Guest Speaker: Chae from The Wellness Emporium

Bookings: through the bookings website or by going to the “Enrollments” tab on your app or the Pilates & Co class booking page. You need to sign up to Pilates & Co booking system via the app or online. Find our app at Google Play for Andriod or on the Apple Store.

 

What Will You Learn

  • The fundamentals of gut health and its role in detoxification and how it influences overall health 
  • Factors that affect your gut health and contribute to toxicity within your body
  • The types of toxins we are exposed to every day and how they affect your health
  • Find out what the signs and symptoms of toxicity are and uncover if you’re in need of a detox
  • How to reduce your toxic exposure to enhance your body’s own natural detoxification capabilities and begin to heal the gut
  • What toxicity testings are available 
  • Take home resource on 8 steps to reducing toxicity and an overview of the tips discussed in the workshop to get you started straight away!

About our guest speaker: Chae (B.Ed, Adv. Dip Naturopathy) 

Chae is a Naturopath, registered teacher, and owner of The Wellness Emporium located at Burleigh Heads. Chae has a passion for educating, inspiring and empowering others in the areas of women’s wellness and digestive health. Through her own health journey with Irritable Bowel Disease and a number of other health conditions including PCOS and anxiety, she understands the crucial link between good gut health and the rest of the body. In her practice, Chae understands that each person is unique and therefore formulates individual treatment programs that integrate a holistic approach to health. This includes using medicines derived from nature, food as medicine and integrating healthy lifestyle practices to nurture the body’s own self-healing capabilities.

 

Follow Chae

Website www.thewellnessemporium.com.au 

Facebook:  @thewellnessemporiumau 

Instagram: @the.wellness.emporium

Healthy Food Watermelon Salad - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Healthy Food: Belinda’s Watermelon Salad

We kick off our Spring 6-week Challenge today, so we thought we’d share some healthy food – a little recipe from the meal guide to give you some kitchen inspiration. This super easy salad is full of goodness and the perfect lunch or dinner option over Spring and Summer. It’s our studio manager Belinda‘s creation and one of her favourites to make for herself.

 

Belinda’s Watermelon Salad Recipe

If your aim in doing Pilates is to feel fitter and stronger (which we hope it is), then you have to combine your practice with healthy food. And as healthy food recipes go, this one is easy to make and so yummy you will be questioning its goodness. We think it will be joining your regular kitchen staples in no time!

 

INGREDIENTS

  • 1/4 whole watermelon (chopped into cubes)
  • 2 Lebanese cucumbers (cut into quarters)
  • 3 large tomatoes (chopped into cubes)
  • handful coriander (roughly chopped)
  • handful parsley (roughly chopped)
  • handful mint (roughly chopped)
  • 4 spring onions (sliced)
  • 1 avocado (chopped)
  • 1/2 cup pinenuts (lightly toasted)
  • tablespoon bottled jalapeño’s (finely chopped)
  • juice of 2 lemons
  • a generous seasoning of Himalayan salt

METHOD

1. Add all ingredients to large salad bowl and toss. This salad is still great the next day if kept

refrigerated.

Check out more of our healthy recipes on the Pilates & Co. blog.

 

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

Pilates & Co Pilates Reformer Fitness Studio Gold Coast

Fitness: How to Mix it Up Your Workout

Fitness isn’t hard, but it can easily get uninspiring when workouts are the same day-in-day-out. 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.

 

Fitness – 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. See a personal trainer every so often

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. Take your fitness workout outdoors

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. Add Yoga or Pilates to your regimen

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

Groups are great! Especially ones that you normally would not attend like Zumba, Met con or Reformer HIIT. This helps you experience a new training format and gives you greater appreciation to other training modalities. Plus training in a group is highly motivating.

 

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!

 

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