Pilates & Co

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.

 

 

 

 

 

 

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.

Pilates & Co Pilates Reformer Fitness & PIlates Studio Gold Coast

Pilates Reformer vs Pilates Mat

Pilates is pretty popular right now, most big box gyms offer Pilates mat classes and some have reformers too. There are also more boutique style studios popping up all over because we just cannot get enough of this wonderful form of movement!

 

Where did all the fuss begin?

Joseph Pilates was a small and sickly child and as he grew, he taught himself how to get stronger physically and was able to overcome asthma, rickets and rheumatic fever, which he was afflicted with in his youth. He was influenced by gymnastics which he practised (his father was a prize-winning gymnast!) along with boxing, skiing, diving, yoga, martial arts and bodybuilding. These days, you’ll find a lot of traditional Pilates movements changed either a lot or a little either due to instructor creativity, modifications given to individual bodies or contemporary Pilates styles. Pilates is designed to help correct muscle imbalances, build strength, flexibility, coordination, balance, breathing capacity and organ functions. Joe continued to develop his method and create new gadgets and inventions until he passed away in 1967.

 

Matwork Pilates vs Reformer Pilates

So what is the difference between Matwork Pilates and Reformer Pilates? Traditionally, mat classes are a dynamic and challenging routine of set exercises created by Joe. Mat classes are performed on the floor and sometimes combine small props as an aid or to intensify the work.

Depending on where and who you are practising with, a mat class can have a slow, controlled class with more focus on stretching or it could be more aerobic with high repetitions. Mat classes are designed to build strength using your own body weight and require a lot of body awareness to perform movements accurately.

Reformer Pilates classes can also include props but are usually in a smaller group setting. In a clinical setting, one on one or small group sessions usually combine the use of reformer, mat and other Pilates apparatus to suit the individual. There is also the growing popularity of a larger group.

 

What is Pilates Reformer?

Pilates which is more fitness based. This style is so popular because, let’s face it, practising on the reformer is pretty damn fun! There’s something about the sliding carriage and springs that delivers a lovely gliding movement that feels amazing; can be incredibly challenging sometimes and very therapeutic at other times. Reformer apparatus styles all vary slightly however they all have:

  1. springs
  2. pulleys, ropes and straps
  3. moving carriage
  4. footbar

Movements created on the mat can also be performed on the reformer however, the feeling can be very different in the body as spring tension and a sliding carriage can challenge stability substantially, placing a different spin on the movement. Personally, I found that once I developed a good practice on the reformer, I felt more confident on the mat and enjoyed the repertoire there much more than I did initially, I’m going to be honest – matwork done correctly can be so hard!

I’ve found that sentiment repeated through my clients’ reactions to their first experience on the reformer. Every week, I hear how surprised they are at how enjoyable the reformer is to use. We have many clients who DO NOT love exercise, but they do love practising Pilates on the reformer.

That says a lot to me – if you enjoy the movement, no matter what it is, you will do it consistently and that is what is important. So the moral of the story is if you love matwork and/or reformer Pilates – do more of it! They were both created by the same cool guy who was passionate about living life to the full and improving body and mind to be all you can be.

 

Want to learn more about the classical style? Come along to our workshop on April 21st 2018 – Deconstructing the Movements with Rafael and me! Click here for more details and to purchase tickets.

For a more in-depth look at the beginnings of Pilates check out this post by Jillian Hessel

 

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

Pilates: Deconstructing the Movements Workshop (April 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 third for the year is our Pilates: Deconstructing the Movements with Pilates & Co’s Rafa and Belinda.

Pilates: Deconstructing the Movements with Rafa & Belinda

Date: Saturday, 21st April 2018

Time: 11.00am – 1:00pm

Cost: $35 (special $25 for Pilates & Co members, enter the code pandcmember in checkout)

Guest Speaker: Rafa and Belinda from Pilates & Co.

Bookings: at Eventbrite

In this 2-hour practical workshop, Rafa and Bel will break down some of the classical Pilates movements into easy to digest pieces and unravel the parts giving you a greater understanding of Mr Pilates original work and clarity as to how to perform the movements.

This workshop is for all levels and some Pilates experience is beneficial but not essential. Mats provided at the studio. Come along in clothing ready for Pilates.

What Will You Learn

  • How to break down the parts of traditional movements and practice them individually
  • Why the movements are taught the way they are
  • How to build up your practice to be able to execute intermediate and advanced movements

 

Check out more about Rafa and Belinda at their teacher profiles.

Pilates & Co. Gold Coast Pilates Reformer Studio

Take Two Membership Sale

Made a New Year’s resolution to get fit? Just because you haven’t kicked into gear yet, doesn’t mean you still can’t. We’ve got a special membership offer just for the month of February. Don’t ditch your New Year’s resolutions. ‘Take two’ on the new year and get your membership in order, and we’ll give you two (2 weeks that is) free!

 

MEMBERSHIP OFFER

Sign up to any of our memberships (see below and on our pricing page) in February, and you will get:

  • 2 weeks free (the first and last week)

  • a Pilates and Co. tank (for the first 25 sign-ups)

 

ABOUT OUR CLASSES

Pilates & Co. is a boutique Pilates reformer studio, with ten reformer machines so when you do our standard group classes you get quality training and attention from our instructors. Our timetable has over 40 classes a week which are a mix of Pilates reformer at all levels (beginner and intermediate), MetCon, our own brand of Reformer HIIT and our Mums and Bubs classes.  We also have Small Group classes, as well as 0ne-on-one bookings available with Pilates instructors and an exercise physiologist.

 

HOW PILATES & CO. MEMBERSHIPS WORK

Memberships are the most cost-effective way to regularly attend our sessions. They can be tailored to suit how often you want to attend (from 1 to 4 sessions per week). Commit to a set amount of sessions per week – you choose how many. You can attend any group class on the timetable with these memberships.

Memberships can be set up online or over the phone using either your bank account details or credit card. Available membership packages are:

 

1 SESSION p.w. – $22.50 p.w. (3-month contract)

2 SESSIONS p.w. – $45.00 p.w. (3-month contract)

3 SESSIONS p.w. – $60.00 p.w. (3-month contract)

4 SESSIONS p.w. – $60.00 p.w. (6-month contract)

 

Things you need to know about memberships:

  • Memberships are taken as a weekly direct debit and are a 12-week commitment or 6-month commitment for the 4 session option.
  • Memberships can be placed on hold once per 3-month membership and twice per 6-month membership period for 2-4 weeks.
  • This hold period will extend the length of your membership.
  • Sessions do not roll over to the following week.

 

CLAIM THE OFFER

To claim this offer simply click through to one of the options above and sign up through our online system or via the Pilates & Co. app. You can also contact the studio by phone or email to set up your membership, or if you have any questions.

 

If you haven’t visited our studio before, contact us about our free orientation class to check us out.

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.

Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

8 Benefits of Pilates

Pilates can be summed up in three words – Stretch, Strength and Control – and the incredible benefits of Pilates are plenty. Pilates & Co. instructor Rafael shares his top eight…

I truly believe that movement is magical and can transform our lives. As long-time student and instructor of the practice or Pilates, I want everyone to know and understand the benefits.

“Good Posture can be successfully acquired only when the entire mechanism of the body is under perfect control” – Joseph Pilates, The Master

As Joe so often said to his students: “Pilates is not only about strength and flexibility, Pilates is about control”. I believe we must first understand our movements, joints, muscles from inside-out, so we can move them gracefully to perform controlled and completed movements.

“You can say what Pilates is in three words – Stretch with Strength and Control. And the control part is the most important because that makes you use your mind.” – Romana Kryzanowska, Joe’s student.

Pilates is a mind-body method, which challenges not only your body but also your mind and that’s where the magic lies.

It takes every part of your mind to be aware of where your body is in space. At the end of your Pilates session, you say hello to a calm and mindful you.

Sometimes in my classes, I like to ask my students to close their eyes and visualize their body, connections, opposition movements and powerhouse to get the better engagement of their whole body and also improve awareness of body, which in my opinion one of the most important fundamentals of Pilates and the key to progress.

Not convinced of Pilates’ magic yet? Here are my top eight reasons it is the best exercise to practice…

 

Benefits of Pilates

#1 Pilates is whole-body workout

You are only one, not divided into parts, so why not activate your whole-body to do one single movement? That’s what Pilates does.

#2 Pilates suits everyone

You could be 7 years old or you could be 90 years old.

#3 Pilates improves strength

Long, lean muscles are created to move through life.

#4 It builds core strength (or the powerhouse)

The powerhouse, or core, can be described as the area from the bottom of the rib cage to a line across the hip joints in the front and to the base of the buttocks in the back. When the core is strong, the frame of the body is supported.

#5 Pilates promotes flexibility safely

In the practice of Pilates, flexibility is safely increased in lengthening and stretching the muscles and through a range of motion within the joints, using opposite movement to get better length.

#6 Pilates improves posture

Using the deep core muscles of the powerhouse – the abdominals, back, and pelvic floor – to support our posture allows the shoulders to relax, the neck and head to move freely, and relieves stress on the hips, legs, and feet.

#7 Pilates increases energy

Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with the good feelings one gets from exercising the whole body.

#8 Pilates increases your awareness of body

The Pilates principles – centring, concentration, control, precision, breath, and flow – are key concepts that we use to integrate body and mind.

Did you know? Pilates method was originally called Contrology, “the complete coordination of body, mind, and spirit.”

 

More reasons to do Pilates

They were eight great reasons, but here are a few more just to seal the deal. Pilates can be a wonderful way to help you change poor habits. Everything that you learn about your body with the Pilates Method can be applied to both your everyday life and other fitness activities. Pilates is a fabulous complement to any sport or method of movement because it balances the body and strengthens stabilising muscles.

As an experienced Pilates Instructor I can say that Pilates Method is fluid, so take your time. It is not a competition. It is a gradual way to progress and challenge your body. Everyone has their own challenge and pace to control the movements. So always trust on your Powerhouse and you will be more confident in your life and everyday activities. I would love to see you in one of my classes to experience the magic that classic Pilates is all about!

 

Rafael is a classical Pilates instructor, teaching nearly a decade and most of his professional background was developed in Brazil, his home country. He experienced the introduction of Pilates in Brazil and helped to spread the word of its benefits and success. His passion for Pilates grew so much as he accompanied the development of his students as they improved their movements with grace and control.

Catch Rafael teaching the classical Pilates method on Tuesday and Friday mornings.

 

 

 

 

 

 

 

 

Gratitude and Thank you - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

The Two Words That Are Better Than Sorry

Pilates & Co. owner, fitness trainer and mum Roz Norman explains why she’s stopped apologising and is replacing ‘I’m sorry’ with gratitude instead.

I just read the most amazing article that put a smile on my face from ear to ear. I needed to read this article! Funny how these things come along when most needed.

I had a stressful morning and had taken my frustration and stress out on the one that is closest to me – my husband. We are all guilty of this. I’m not sure of the solution on this one, but anyway read on and hear my thoughts.

I have always preached to new employees and teammates to ‘not sweat the small stuff’. Take it on the chin and solve the problem and to not show your stress. It will do you and the situation no good. Yet, sometimes I find myself sweating the small stuff and getting worked up. Perhaps an overload of multiple businesses, husband’s stressful job, three kids, giving my all to my clients and running a busy household might have something to do with it. It can be just a small thing that can tip you over the edge, and that’s what it was for me.

The article that I read today talks about swapping ‘sorry’ for ‘thank you’. Instead of saying ‘sorry I am late’, swap it for ‘thank you for waiting for me’. This Aussie fitness GURU had many great contacts along the way while living and working his way up in the London Fitness Industry and many gifts from people in the right places and all because he showed gratitude in all his years in the business. He never let his ego go to his head and always remembered to say ‘thank you’.

Reading this has made me question myself. Am I saying ‘thank you’ enough? I feel like I have let myself down with my thank yous. I have just got too busy, too much on my plate! Is this a terrible excuse? Well, it is one that makes me want to lessen my load so that I can just acknowledge and show gratitude for the small things and the big things in my life.

So, today I am drawing a line in the sand to lessen the load, focus on the important things, to not sweat the small stuff, to practice more pilates and movement and to say ‘THANK YOU’. I will also be telling my husband ‘thank you’ for standing by me and supporting me when I most need it!

As James Duigan said: ‘Gratitude is a wonderful gift, and it doesn’t cost anything to say thank you. It has the power to change someone’s day! …It can also change your life. It can shift your mindset and the way you feel about yourself. Best of all it will improve your relationships with others that get to experience your positivity and not your negative energy.’

(You can find James’ original article here.)

— 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)

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