Search Results

Making significant lifestyle changes can often feel overwhelming. But remember, small steps can lead to big results. Let's explore ten simple swaps you can incorporate into your daily routine to boost your overall health and well-being. 1. Swap sugary drinks for water or herbal tea Sugary drinks have become a staple in many diets, but they are laden with empty calories and contribute significantly to health concerns  such as weight gain, obesity, type 2 diabetes, and other chronic diseases. In addition to all of the negative effects, drinking sugary beverages has been identified as being addictive.   Opting for water or herbal tea is a refreshing and hydrating alternative. Infusing your water with slices of lemon, lime, cucumber, or berries can add a burst of flavour without the sugar. Herbal teas are great as they are not only a source of hydration, but can also offer additional health benefits, such as relaxation, improved digestion, and antioxidant properties. By swapping sugary drinks for water or herbal tea, you're not only reducing your calorie intake but also improving your overall hydration status, which is crucial for optimal bodily functions. If it’s the fizz that you are going for why not try Komutcha, sparkling water or sparkling green tea?  READ MORE ABOUT SUGAR AND YOUR HEALTH HERE Swap simple carbohydrates for complex carbs Carbohydrates always get a bad rap, but the truth is a certain amount of carbohydrates is important for the functioning of the body and the brain . All the negatives should be focused more on what type of carbohydrates you are eating, rather than the whole food group. It’s also important to remember that carbohydrates come in all shapes and sizes, we usually think of white bread and pasta as some of the main sources but it is important to remember you can find carbs in things like dairy products, fruits, vegetables, grains, nuts, legumes and seeds.  Complex carbs , such as whole grains, vegetables and beans are digested more slowly, so your blood sugars gently rise and fall, generally, they are fibre-rich and also contain other useful vitamins, minerals or enzymes. Simple carbs, such as sugar, baked goods and bread, on the other hand, are broken down much more rapidly, so your blood sugars spike and crash in a shorter amount of time. The simple carbs are also often void of any other redeeming nutritional elements.  While the complex carbs will leave you feeling full and satisfied long after a meal, the simple carbs will result in hunger pangs and cravings that will quickly strike again. This is due to their structure, ie their molecular makeup. Carbohydrates are made up of three components: fibre, starch, and sugar. Fibre and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines whether it is classified as simple or complex.  So swap your regular refined (and sugary) breakfast cereal for a bowl of hearty whole-grain oats, or swap your lunchtime sandwich for a grain bowl packed with fibre, vitamins and minerals (plus it will keep you fuller for much longer).  Or swap your regular pasta dinner for a legume-based pasta.  TRY OUR QUINOA BERRY BREAKFAST BOWL Swap unhealthy snacks for nutritious alternatives Cravings strike, but you don't have to compromise on taste or health with your next snack. Looking for something salty, maybe because you are bored, tired or dehydrated or perhaps have a medical reason  why you may be reaching for salty snacks all the time, why not think about swapping processed snacks such as chips, crisps and buttered toast for nutrient-dense alternatives like vegetable crips, roasted chickpeas or even better a handful of nuts or seeds.   PS. If you are looking at reducing your salt intake just remember that according to a recent study,  from The American Heart Association, 77% of the participant's salt intake was from ​​” processed and restaurant foods.’  The same applies to those pesky sugar cravings, which are often linked to us feeling stressed, hormonal changes ( thanks PMS), or perhaps a magnesium deficiency. So instead of reaching for a sugary chocolate bar or a bag of sweets swap these addictions for things like fruits, greek yoghurt, nut butter or hard-boiled eggs. Or if you really can't kick the habit, opt for good quality dark chocolate with at least 80% cacao which may come with some subtle health benefits . These choices provide essential vitamins, minerals, fibre, and protein, keeping you feeling fuller for longer. By making mindful snack swaps, you can satisfy cravings while supporting your body's nutritional needs.Remember if you feel a snack craving coming on, it could also be your body signalling thirst, so before you reach for anything, try and have a big glass of water first.  4. Swap sedentary time for movement Our modern lifestyle often involves prolonged periods of sitting. Whether we are working at a desk, driving in a car or watching TV.  A frightening study  conducted by the European Heart Journal found that the average person spends up to 10.4 hours per day sitting. What does that mean for our health? Prolonged sitting or periods of inactivity have negative effects on our health.  Firstly, sitting for a long time can start to weaken your leg muscles such as the glute and thigh muscles, these muscles are imperative to walking, standing and so on, but more than that they are also linked to torso stability and severe weakness in these areas can affect our posture and spinal health, leading to pain and potentially injuries.  Inactivity also promotes weight gain as we are not using up the calories we are consuming. It also affects our digestive system, movement helps to stimulate digestion whilst being sedentary, especially sitting can negatively affect our body's natural digestive process. According to the NHS  “Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.” More alarmingly Yale Medicine states that “research has linked prolonged sitting or other sedentary behaviour to diabetes, poor heart health, weight gain, depression, dementia, and multiple cancers.”So swap long periods of sitting with shorter periods of sitting and incorporate movement breaks throughout the day. Stand up, stretch, or take short walks to increase your activity levels and improve circulation.  Other suggestions include:  Standing or walking while talking on the phone Create a standing workstation Ask your colleagues to join you for walks around the office or around the block  Park in the furthest parking space from your destination  Carry your groceries rather than using a trolly  Plan social get-togethers around exercise such as a walk in the park rather than around a meal out Do an online Pilates class while your dinner is on the stove or your children are doing their homework Swap driving for walking or biking Opting for active transportation whenever possible is a fantastic way to increase physical activity and reduce reliance on cars. Walking or biking to work, school, or errands not only burns calories but also reduces your carbon footprint. Incorporating physical activity into your daily commute can improve cardiovascular health, strengthen muscles, and enhance mood. Even if your workplace or nearest grocery store is too far for a daily commute, there are numerous opportunities to increase your physical activity: Plan Active Social Gatherings: Instead of meeting friends for a meal, suggest a walk or hike in a nearby park or nature reserve. Explore Your Neighborhood: Discover hidden gems in your community by walking or biking around your neighbourhood. Family Fun: Make physical activity a family affair. Take your children to the park, go for a bike ride, or explore local trails together. Quality Time with Loved Ones: Walking or biking offers a great opportunity to connect with loved ones while enjoying the benefits of physical activity. By prioritising active transportation and finding creative ways to incorporate more movement into your daily life, you can improve your cardiovascular health, strengthen muscles, reduce stress, and enhance your overall well-being. Swap TV time for exercise Generally speaking, when we are watching TV we are sitting and as discussed above there are some major negative side effects to sitting too much during the day. This is compounded by the fact that many of us work sitting at desks or in front of screens. Ideally, we should try and do without any additional screen time altogether and rather use the time to connect with family, read a book or get more sleep ( which is also hugely important). Television and screen time often consume a significant portion of our leisure time. Replacing some of this sedentary activity with exercise can yield remarkable benefits There are countless workout videos available online  to suit all fitness levels or if you need more accountability why not sign up for a  live online workout  where your instructor can correct your form and keep you motivated during your workout. But if you don't want to miss your favourite series there are other ways to go about it. A great idea is to ride a stationary bike or walk on a treadmill while you are watching your favourite show or listen to interesting podcasts on long walks or gentle runs.  Swap late-night screen time for relaxation The blue light emitted by electronic devices, such as smartphones, tablets, and computers, can disrupt your body's natural sleep-wake cycle. This can make it difficult to fall asleep and stay asleep, leading to poor sleep quality and daytime fatigue. Worse still certain resources  have indicated that this disruption has been linked to various health issues, including an increased risk of cancer, diabetes, heart disease, and obesity.   To improve your sleep, it's essential to limit screen time before bed: It's recommended to avoid bright screens for at least two to three hours before bedtime. This includes smartphones, tablets, and computers. If you work a night shift or frequently use electronic devices at night, consider using blue-blocking glasses or installing a blue light filter app on your devices. To further enhance your sleep, ensure you're exposed to plenty of bright light during the day. This helps regulate your circadian rhythm and promotes better sleep at night, while also improving mood and alertness during daylight hours. Try to establish a screen-free bedtime routine that signals to your body it's time to wind down. Activities like reading, taking a warm bath, or practising meditation can help calm your mind and prepare you for sleep. Swap an inconsistent sleep schedule for a regular one Chronic sleep deprivation can have far-reaching health consequences. It can increase your risk of developing chronic diseases, impair cognitive function, and negatively impact your relationships. Sleep deprivation can affect your heart and circulatory system, leading to increased risk of heart disease, high blood pressure, and stroke. It can also disrupt your metabolism, contributing to weight gain and insulin resistance. Additionally, sleep deprivation can weaken your immune system, making you more susceptible to infections and illnesses.By prioritising adequate sleep, you can protect your overall health and well-being. Aim for consistent sleep and wake-up times, even on weekends. This helps regulate your body's internal clock and improves sleep quality. Creating a relaxing bedtime routine signals to your body that it's time to wind down. Engage in calming activities and avoid stimulating activities like intense workouts or screen time close to bedtime.    Creating a sleep-conducive environment is also essential for restful sleep. Ensure your bedroom is dark, quiet, and cool. Invest in comfortable bedding and consider using blackout curtains or earplugs if necessary. By optimising your sleep environment, you can improve sleep quality and wake up feeling refreshed and energised. 9. Swap negative self-talk for positive affirmations Our thoughts influence our actions and emotions. A negative internal dialogue can significantly erode self-esteem and undermine belief in one's abilities. Research  suggests that negative self-talk can create a self-fulfilling prophecy, leading to decreased effort and an increased likelihood of failure. For example, if a person repeatedly tells themselves they are incapable of achieving a goal, they are less likely to invest the necessary effort. When they fail, their negative self-talk may be reinforced, creating a vicious cycle. To counteract negative self-talk, individuals can cultivate positive self-talk. This involves replacing negative thoughts with affirming and supportive statements. Positive self-talk can help reduce the severity and persistence of depression and anxiety. The experts at the Mayo Clinic  suggest following one simple rule: “Don't say anything to yourself that you wouldn't say to anyone else.”  Cultivating a positive mindset is crucial for overall well-being. Focus on your strengths, achievements, and goals. By practising self-compassion and gratitude, you can build resilience and improve your mental health. 10. Swap stress for relaxation techniques Stress management is a vital component of overall well-being. The mind and body are intricately linked, and neglecting mental health can have detrimental consequences for physical health. Incorporating relaxation techniques into your daily routine can help reduce stress, improve mood, and enhance your overall quality of life. Deep breathing exercises are a simple yet powerful tool for stress reduction. By focusing on your breath, you can calm your mind, slow your heart rate, and lower blood pressure. Mindfulness meditation involves paying attention to the present moment without judgment. This practice can help reduce anxiety, improve focus, and increase self-awareness. Mindful movement, such as yoga or tai chi, combines physical activity with mindfulness, offering a holistic approach to stress management. Engaging in hobbies and activities you enjoy can also provide a much-needed respite from stress. Whether it's reading, painting, gardening, or spending time in nature, finding activities that bring you joy can help reduce stress and improve your mood. > R EAD MORE ABOUT HOW EXERCISE CAN IMPROVE YOUR MENTAL HEALTH Remember, consistency is key! Start with a few swaps and gradually incorporate more into your lifestyle. Small changes can lead to significant improvements in your overall health and well-being.

Yes you may think I'm crazy but don't knock it until you've tried it! Yes, you may think I'm crazy, but don't knock it until you've tried it! Today, I have a unique and nutritious recipe that combines unexpected ingredients to create a delicious and healthy treat. This Chocolate Black Bean Smoothie may sound unconventional, but trust me, it's a game-changer. And the best part? It's vegan, dairy-free, and incredibly nutritious. While not usually a smoothie staple let'S take a closer look at the star ingredient: black beans . These legumes are not only high in protein and fiber but also boast antioxidant properties that contribute to their many health benefits. So, let's get ready to blend and enjoy a smoothie that defies expectations and delivers a powerful nutritional punch. Chocolate Black Bean Smoothie Ingredients 1 frozen banana 1/2 cup frozen cauliflower 1/2 cup soft black beans 3-4 dates pitted 1 cup nut milk or milk of choice 1 Tbsp hemp seeds (optional - for an extra protein punch) 1-2 Tbsp cocoa powder 1 tsp ground cinnamon Directions Blend and enjoy! For other 'interesting' recipes check out our 30-Day Challenge with healthy recipes and an easy-to-follow meal plan for 30 days. Let me know if you like this unique blend in the comments below!

So you have heard about Pilates, maybe from a friend, a loved one, a physio or a doctor. Or maybe you were searching for a way to relieve back pain, improve flexibility or build long lean muscles. Pilates, in my experience, can be an intimidating form of exercise to branch out into. For one, the industry is often full of beautiful, long-legged dancers or aspiring models and maybe that's not you? The classes are also full of jargon, like Imprint, Neutral and anatomical references to scapula isolation and anterior tilts to name a few. So for some, if you are not a dancer or aspiring model, or haven't done a university degree in anatomy, it can be rather overwhelming to start the process. BUT it shouldn't be! Pilates is in fact one of the most inclusive exercise types and can be adapted to almost any age, fitness level, body shape, posture type or injury ( with the right instructor ). So we have looked at some of the most frequently asked questions for new clients and tried to sum up as much of the information you may need to start your own Pilates journey. First things first, What is Pilates ? Pilates is an exercise methodology, devised by Joseph Pilates in the 1920’s and originally called “Contrology.” The main focus in any class is to strengthen the body in a systematic program, focusing on the ‘Power House’ or ‘Core’ which includes the various abdominal layers, pelvic floor, hip muscles, back muscles and glutes. While the focus is generally on the central body, it also works periphery in a holistic manner and encompasses all plains of movement ( side lying, prone ( lying on your tummy ), supine ( lying on your back )). It also teaches body awareness and form focus in both Pilates movements but also techniques that can carry through to our daily lives. Thus promoting efficient and safe movement patterns, which can improve posture, decrease risk of injury and enhance other fitness or sporting endeavours. One of the unique features of Pilates over other exercise methodologies is its, almost, risk free design. Meaning that anyone of any age or body shape can take part in a class, each exercise can be modified to accommodate most sizes, injuries, strengths, weaknesses or postural types. So on a practical level what can you expect ? You would need a mat and an instructor ( either online or in a studio setting ). You would be required to lie down on your mat and perform a sequence of exercises done in all plains of motion ( as described above ) which would entail lying on your back, side and tummy. If there was something you aren't able to do ( or not allowed to based on a doctors or physio recommendation ) there would be an appropriate modification for you. Sometimes these modifications would include small props or aids such as a cushion, rolled up towel or more formal equipment such as an arc barrel or spine corrector. Question 1 - How do I find the right instructor Sometimes this isn't a question a new client would ask, but it always should be. Pilates is a very specific and form focused type of exercise, meaning that it can be the perfect way to strengthen the body as efficiently and safely as possible OR it could lead to injury if done incorrectly. Since the growth in its popularity, Pilates courses available online have exploded. While this is great for the industry by bringing awareness and accessibility to this unique form of movement, it also means that anyone can complete a one week Udemy course and call themselves a Pilates instructor. Pilates courses should be intensive and anatomy focused. It is not merely learning about the various exercises in the routines but rather on learning about human movement and anatomy to ensure the safest experience for any client. It is important to ask your potential instructor where they did their training and if they have received a formal certification. Look for institutions such as STOTT Pilates from Merrithew or BASI Pilates. You can also ask for recommendations or read instructor or studio testimonials to see what others are saying about the studio / instructor you are scoping out. Many instructors would have also completed other courses or workshops, focusing on specialist areas such as pre-/post natal, injury rehabilitation or athletic conditioning. Think carefully about why you want to embark on a Pilates journey and then try to find an instructor who matches your unique goals. Are you looking for rehabilitation and injury support? Or maybe you want to condition for a specific sport such as Golf? Or perhaps you are looking for a pre-natal class to help you navigate your pregnancy? Question 2 - How often should I be doing classes ? Like anything in life, with Pilates you get out what you put in. This is exaggerated by the fact that Pilates is a relatively low impact form of exercise and utilises micro-movements to isolate muscles and develop the body synergistically, this means that consistent practice is necessary to gain the benefits of Pilates. Ideally one should start with one or two Pilates classes per week and gradually increase to two to three sessions per week. Joseph Pilates has quoted accurately: “In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you’ll have a whole new body.” The progress you make with Pilates as opposed to other exercise forms may be slightly slower but once you start to see the benefits you will be a convert. Question 3 - Can I do Pilates if I am a complete beginner or I've never exercised before ? Absolutely! Pilates can be done by anyone, as long as you have the right instructor and find the right class for you. If you don't have any major injuries or conditions that need to be specifically addressed you should be able to slot into a beginner class. Many studios or instructors require new clients to go through a fundamentals or beginner introductory class either one on one or a workshop specifically designed for first time clients. This is because, as mentioned before, there is a lot of jargon involved with a class. In addition to this, Pilates is very form specific and requires careful attention to how each movement is performed. Even strong athletic clients would have to start off with one or two fundamental sessions before jumping into a regular class setting. Once the basic principles have been learned, then the instructor will assess how quickly each client progresses from beginner to advanced levels. It’s important to note that consistency is key and regular practice will allow for greater body awareness and a deeper understanding of the basic principles that make Pilates such an effective form of exercise. According to Heathline “A good teacher will gear the exercises to where you are, making them safe, effective, and appropriately challenging. Question 4 - What do I need to have for my first class The only piece of equipment that is completely necessary for any class is a mat of some kind. If you are doing online sessions it's important to have a mat at home, look for one that is non-slip and thick enough to provide support, especially when on a hard surface. In terms of clothing it's important to wear something comfortable and stretchy but also slightly form fitting, just so your instructor can assess your alignment and offer corrections where necessary. Pilates is done barefoot, so don't worry about grabbing expensive workout shoes. Once you learn to love Pilates, there are great options of grip socks , which are ideal for colder weather or for clients who may not want to be barefoot. They can also help with grip in certain exercises, and more specifically on different equipment. It can be beneficial to also have a small towel on hand, that can be used as a prop for certain exercises. For example it can be rolled up underneath one's head as a head cushion, or placed under the lower back for proprioceptive feedback during roll ups or similar exercises. Water is also an optional extra, especially on warmer days or for more rigorous classes. Hydration is important no matter the type of movement we are engaged in. Finally, some classes may require some small props such as Pilates balls, rings, light weights and leg weights, generally if you are doing in person classes these will be provided. If you are doing online classes many of these props are inexpensive and can be bought online from places like Amanzon or similar stores. They can also be substituted by everyday household objects like tin cans for weights and a towel for a band etc. Question 5 - How do I start online ? Our number one rule at Inspired Movement is that everyone needs to complete some form of beginner or foundation session or workshop. It is important for everyone starting out a Pilates journey that they understand and can master the basic principles and fundamental movements before progressing to a group class. So to start online one could choose to wait for a beginners online workshop which we hold every 2-3 months, or alternatively book for a one-on-one session where an instructor will go through the basic principles with you. Once the basics have been mastered, then you are welcome to join a live online class, we recommend starting with one that is appropriate for your level, ie. beginner, intermediate or advanced. Once a few live online classes have been completed, if desired the client can move onto videos on demand, provided that your instructor has given you the go-ahead in terms of form, alignment and injury assessment. To get the most out of any Pilates programme one needs consistent practice as well as good instruction. I always recommend that clients do a live class every so often to “check-in” regarding form, to ensure that you are getting all of the moves correct. Online classes can be booked through our website. Our live online class platform is Google Meet and it requires an internet connection and a device ( ie. laptop, tablet or mobile phone ). We do require that your video is on so that the instructor can correct form and alignment to reduce the risk of injury and to ensure you get the most out of each session. The videos on demand are run through Vimeo, and require an internet connection, however, the videos can also be downloaded to be done in your own time, once downloaded they do not require an internet connection to be viewed. Each video is password protected and requires monthly payments in order to access the videos. Question 6 - What are the different types of Pilates Pilates classes can be categorised into two main categories, apparatus classes such as reformer, cadillac and barrels or mat based classes. Aside from the equipment ( or lack of equipment) used, there are also various styles of Pilates teaching. Pilates instruction can be split again into two main categories; Classical and Contemporary. Classical follows the sequence and essential movements as set out by Joseph Pilates originally, in his teachings. Contemporary classes can take the form of multiple schools of teaching but in essence they have been inspired by Joe’s original teaching but modernised with the help of physiotherapists, movement specialists and other disciplines. For more information on the basics of Pilates watch our short summarised video on the 5 Basic Principles.

Goal setting is something that is prolific in blog content, online searches and life coaching speeches. The reason for this is that we all want to live a better and more fulfilling life. It is a primal force to want to do better and be better - but how do we do that? Goal setting is often spoken about specifically to one area of our lives, for example, if you google how to set a goal for your business you will come up with millions of search results for business goal-setting strategies, and not one of them will mention weight loss. On the contrary, you type into Google, fitness goal setting or weight loss goals and again millions of hits will come up in relation to your search criteria. However, I look at goal setting as a concept on its own that can be applied to almost every area of your life once you have learned the formula. It is important to remember that goals also come with their fair share of sacrifices. Generally, the life coach or personal trainer who talks about goals and achievements would do so in a purely positive light and often forget to mention that to achieve a goal in one area of your life, you may have to limit your expectations for another area. While that may sound slightly gloomy, it's not the case, we just have to look closely at what it is that we want at the very heart of it and then formulate a road to that destination… It's also always important to remember that we need to enjoy the journey as well ! The Wheel of Life I like to start off my goal setting process by looking at the wheel of life or the balance wheel. The Wheel of Life, originally designed by Paul J. Meyer , is a graphic representation of the various aspects of one's life and how satisfied you feel in those areas right now. The categories listed are all necessary to lead a balanced and satisfied life, and finding an equilibrium between each of these categories is important to anyone on the journey to living a life they love. Having said that, I recently listened to a podcast by Raphel Bender from Pilates Elephants who interviewed Brittany LaBotz on how to live your dream life. Part of the podcast involved a discussion about a ‘work-life’ balance and the host and guest both agreed that the ‘work-life’ balance can look different to different people. For example, I absolutely love teaching Pilates, I love doing Pilates and I love talking so for me to go ‘to work’ doesn’t seem like a chore but rather a hobby or fun pastime. I know that that may not be the case for everyone, but we should endeavour to enjoy or at least find some value in the work we do in order to feel satisfied with your life as a whole. We cannot live happily by waiting for the ‘work’ part to end, be that on the weekend, holidays or retirement, before we do the ‘life’ part. Everyone needs different doses of work and recreational time, and ultimately it should be our never-ending journey to find the work that makes us happy and the life that leads to growth and development. So I'm sure that while you are reading this you can already get a gut sense as to how much of a ‘work-life’ balance you need. While we are thinking about this we also need to acknowledge that we may have responsibilities to others ( which all adult humans do ) whether it be a partner, children, family commitments, colleagues or neighbours. We also need to understand that we have a responsibility to our health and wellness, without it we would be unable to do anything; fun activities, hobbies, work, family responsibilities and the joy of a fulfilled life. Therefore, we must acknowledge that setting a goal or even better achieving a goal in one aspect of our lives, will bring with it a butterfly effect of change into other aspects as well. Be that change positive or negative. Each goal also brings with it sacrifices, be those big or small. So we start our goal-setting journey by looking at the wheel of life and what that means for you as an individual. You can download our template HERE. Even just at a glance we can often rapid fire problem solve and notice areas that jump out at you as being unsatisfactory. Step one in our wheel of life analysis is to draw or download the wheel. The next step is to plot the level of satisfaction you feel, right now, on a scale of 1-8 for each of the categories. Once you have plotted a dot or line for each segment you will then have a visual tool to indicate the ‘balance’ between the various segments This clearly shows us which areas in our lives need the most attention. However, my personal 2 cents is that we also have to prioritise each category and decide what is important to us. So I add in an additional layer to my balance wheel worksheet - I rank each segment or title from 1-8, indicating the emphasis I place on that specific segment. Number 1 is the most important segment for me as an individual and number 8 is the least important. Therefore, it also gives me an indication of how satisfied I am in the various areas of my life, but in relation to my values and priorities. Once you have seen the areas in your life that you are feeling unsatisfied with, you can begin to set goals in these categories. The reason why I encourage completing the wheel of life first before setting goals, is it brings awareness to all of the aspects of one's life, and highlights the areas where we may need to focus our attention. Goal achievement, as I mentioned above, is also always a give and take, which is why we included that additional layer in our wheel diagram so that you can decide which areas need work and goals but also which areas you may be happier to stay at a lower satisfaction number. Find your WHY Once you have completed your wheel of life worksheet and have roughly started jotting down goal ideas across various segments, we need to make sure we know the WHY of the goals. Very often when we set goals they are for achievements we may THINK we want, or perhaps what so,ciety TELLS us we need, or a way to dream away our reality but we don't fundamentally resonate with them. For example, and it's a big one - weight loss. If someone cites weight loss as their goal for one of my programs, I always prompt them to share more. Why are you looking to lose weight? The why needs to be a big WHY. For some people their health may be negatively affected by size, or their functionality may be impaired or they are limited in a certain area of their life due to their size, maybe they can't play with their children on the floor, those are all big WHYs. Sometimes when I press the notion with other clients, I get shoulder shrugging, phrases like “ I don’t know”, or “Just a little weight loss would be great” sometimes I even get sentiments like “ It would make me happier” or “ It would make my partner love/like/accept me more.” All of these are not really big WHYs. However, depending on how we rank various areas of our lives, these seemingly ‘little whys’ for the individual can be huge. So I’m not ( and nor should any other coach be ) here to judge what your why is, but I am here to make sure that it's a big one for YOU, not for society, not for your partner/family/friends, and not just because you like the idea of the goal. But to ensure that it will fundamentally improve your existence once achieved. So for each rough draft goal, we need to go back to our wheel and see, what segment does this goal fall into. Is it a segment that we ranked highly, and is it a segment that we felt lacking in satisfaction? If the answer to either of those questions is NO, then you may find it difficult to find your big WHY. If you find it hard to come up with your WHY you will probably ( not always though ) lack motivation to achieve that goal, you may lose focus without a significant driving force and it may feel like a struggle rather than a journey to achieve it. We need to scrutinise each goal and peel back the layers as to why you would want to achieve this particular goal and what kind of satisfaction it would give you once achieved. Once we've found our WHY it's usually easy to start to strategise the how and when. Another good idea here is to assess if the goal in question falls into more than one category. The more categories that can be improved by achieving just one goal, the more valuable that goal is. For each category that the goal lands in you can give it a point, ultimately resulting in each goal having a score out of 8. Once each basic goal has been scored you will then clearly see which goals need to be prioritised. I also like to test the goals against the other categories from the opposite perspective, and analyse how much of any of the other areas may have to be sacrificed or limited in order to obtain the goal in question. For example, you want to go on an overseas holiday but will it help your finances? Probably ( almost definitely ) not, but will it enhance your fun and recreation centre and maybe your personal development even potentially enhancing your relationships with family or a partner if you travel together ? Probably. Then we decide, is the goal and its achievement worth the sacrifice that may need to be made. Think Big The next step is to begin refining your basic goals. At this stage, we need to set BIG goals! Think 10 years, 5 years, 12 month and 6 month goals. Visualisation is a great trick at this stage of the process. I like to close my eyes and visualise my absolute best life, regardless of what is going on currently or what your limiting beliefs may be. If you had a magic wand and could conjure up any kind of life, what would it look like? It’s not enough to have a vague idea, like a sports car in a driveway. We need to delve deeper and think through ( with your eyes closed ) what a typical day in your ‘perfect life’ would look like. Where did you wake up? Big house, small house, tiny house, geographical location etc. Who was next to you? Partner, spouse, no one, children, pets… Once you’d showered and changed what did you do? Go to work, stay at home, do a hobby? If you went to work, where were you working? What were you doing? What was your title? Some advocates for this visualisation technique go so far as to say that each of the 5 senses needs to be addressed in your fantasy life, what can you see, touch, hear etc. But basically the gist is that it needs to be as detailed as possible. Once you have some of your BIG goals you know where you want to go, so now you need to break that up into smaller goals, and then smaller still until you have little bite-sized chunks of goals that can be achieved in that minute, day, week or month. These are our medium to small goals which will lead us to the BIG goals, if followed and achieved. On a side note here, it's important to remember that you can be flexible and that goals and directions can change course as life unfolds, but if we have really delved deep into our psyche and found our WHYs and looked at our wheel of life, we should be able to keep on a broad track even if the pathway takes some twists and turns along the way. Set SMART Goals Finally, we come to the nitty gritty of setting specific goals. When we start to set the short, medium and long term goals we should be SMART about it. We need to set goals that have specific and measurable components to be able to track our progress. S pecific Each goal needs to be as specific as possible. When we look at a goal such as ‘ I want to get stronger’, it is not very specific and there is no quantifiable way to assess your progress, so when we set goals we need to have clear wording and a well thought out goal. We could change the goal to read “ I would like to improve my push-up performance” M easurable Our goals need to be measurable, that means that there needs to be some quantifiable element involved in the goal, a number, value or measurement. For example, with our goal above, wanting to get stronger is vague and unmeasurable. We could add, “ I would like to be able to complete 10 more push-ups in a minute push up test” A chievable We all want to be able to do amazing things and find ultimate success. However, we are all faced with challenges and limitations that present themselves in various ways. For example injuries, financial constraints, geographical or logistical limitations, relationship or family commitments etc. So when we set out our goals we need to be honest with ourselves and set goals that we know we would be able to achieve given our current circumstances. This does not mean the goals should be easy ( or worse non-existent ) but we may need to be realistic in our approach. Again our push-up example can be used, say the goal setter had recently had a shoulder operation and the doctor has suggested limited movement for the first 3 weeks post-op. Setting a goal for increasing push ups within a four week time frame would be unachievable, but perhaps increasing the time frame to 6 months may make the same goal more realistic. R elevant Relevance is of paramount importance, both for achieving larger goals but also to enhance motivation. If you set a goal that does not resonate with you, serves no purpose in relation to achieving bigger goals and doesn’t enhance our wheel of life satisfaction, then is the goal really worth pursuing? This is highlighted in the previous sections of the big WHY as well as the scoring of each goal in relation to each of the categories in the wheel. T ime-based It is always important to adhere to some kind of timeline with your goals, this keeps you striving and motivated. Open ended goals often lead to a lack of commitment and apathy for completing daily tasks. We need to always be specific about a time frame for each goal. Our example could be “ I would like to be able to complete 10 more push-ups in a minute push-up test in 6 weeks.“ Having a goal that encompasses all of these points ensures that you can break the goal down into daily activities in order to achieve it. Once we are able to break it down, and refine it, it becomes easier to complete each small daily task which will ensure that you are well on your way to accomplishing all of the goals you set. We address SMART goal setting in our 30 day lifestyle reset challenge Assess Lastly, we need to assess ourselves and the goals that we have created. The assessment process is immediate and ongoing. I like to immediately assess the goals I have created against the criteria listed above to check that they are valuable, quality goals. In addition to the goals themselves, I also like to assess how I tackled the goal-setting process. Were there some goals that I would have liked to have set but I avoided them for some reason? Perhaps I felt they were too hard? Maybe I battled with imposter syndrome? Maybe I legitimately forgot certain areas which may still need attention. I then regularly assess how the goals are going, am I achieving some of the short-term goals I had originally set out but more importantly are the smaller goals actually steering me towards my larger goals? I also like to analyse how I feel after accomplishing some of the smaller goals, is it what I expected to feel? Perhaps I feel even better than expected or perhaps the achievement brought me no joy at all. Once we have done an assessment we can continue to reassess and redirect if necessary. Perhaps circumstances change or our thoughts and feelings around certain aspects begin to alter, these occurrences need to be addressed and sometimes goals need to be reworked or sometimes scrapped all together. Very often new goals need to be added as circumstances change or as we begin to meet multiple goals. I personally believe that striving for something keeps us energised, active and alive. We should want to grow, develop and progress in a healthy, organised and achievable manner. There is no end to setting, striving and achieving goals. As you climb one peak there is a valley below you and another peak on the horizon. This is the human existence, and it should fill us with hope for what we can achieve. According to Positive Psychology “ Goals play a dominant role in shaping the way we see ourselves and others. A person who is focused and goal-oriented is likely to have a more positive approach towards life and perceive failures as temporary setbacks, rather than personal shortcomings .” Let us know if you have set any goals recently, we would love to hear from you. Sign up here for our 30 Day Challenge

First of all, congratulations on your growing bundle of joy! I know from personal experience that being pregnant can be incredibly exciting and overwhelming all at once. You want to do exactly the right thing at all times to give your unborn baby the very best you can offer. So what is the “right thing to do” in terms of exercise? One of the most common messages or calls I get is, “Hi Lisa, I've just found out I'm pregnant, my friend says that Pilates is good for preggie ladies, I’d love to join your advanced online class tomorrow” while this may seem like the right thing to do, when you are expecting there are a few things that need to be adjusted or addressed in your regular routines and one should always be attending a prenatal specific class. While this blog refers to the 5 ways to adapt your workout when expecting, we have other blogs on the benefits of exercising while pregnant and the top 10 exercises that (almost) every mother-to-be can do. Tip #1: Get the Go Ahead & Make it Properly Prenatal The number one tip is to check in with your midwife , doctor or other health professional to let them know you are interested in starting or continuing a certain exercise regime. They will be able to analyse your changing body ( and growing baby ) and identify if there are any contraindications to you beginning a program or taking a class. If you have been given the all clear it is important that you tell your instructor or trainer about your pregnancy as soon as possible, it may not be common knowledge yet, but your instructor, who is working with your body, needs to know. Once you have told your fitness family you can start to attend specifically prenatal classes or workouts. I know you may not feel very different physically especially in the beginning, because there is no big tummy yet, but your body is undergoing many internal and functional changes ( hello morning sickness ), we need to respect the mammoth task our body is undertaking and ensure that we do everything to let it run as smoothly as possible. Now is not the time to set new goals, or aim for more from your workout, for right now your job is to grow a healthy baby and look after your own body as best you can. Generally the acceptable types of exercises available to preggy moms include; swimming, walking, prenatal Pilates or prenatal Yoga and in most cases you can continue with your usual daily activities for the duration of your pregnancy, as you feel comfortable doing them. The hard and fast ‘no-no’s’ when it comes to moving while pregnant include; no contact sports, no activities that have a risk of falling or trauma such as horse riding, skiing or rock climbing, no exercising in high altitudes or too far below sea level such as scuba diving. Tip #2: Change your Position While most exercise methods are appropriate for pregnancy there are various modifications and adaptations that need to be made in order to ensure that it is safe and useful for a preggy mum. Generally when we are pregnant the “goal” of exercising changes, we are now looking at how to support the body during and after pregnancy, prepare for labour and delivery and to ensure that you will have the best possible functionality post-partum. So certain exercises need to be focused on while others need to be left out all together. Aside from us re-evaluating our goals and outcomes, we also need to look at how your body is changing during pregnancy and what we need to address in our movement patterns to make sure you and the baby are safe. Don’t exercise lying on your back Lying supine ( on your back ) while pregnant places pressure on your inferior vena cava ( big vein running through your pelvis ) because of the weight of the baby but also the weight of the growing placenta and expanding uterus. Lying on your back for periods of time can lead to Supine Hypertensive Syndrome , which is a loss of blood both to the mom and baby, resulting in a problematic drop in blood pressure for the mom and can have effects on the baby as well. Always ensure you have some form of support when on the mat, such as a wedge, or that you are at an angle such as leaning up on your elbows during ‘supine’ type exercises. I personally leave it out altogether but a wedge, arc barrel or spine corrector are all appropriate Pilates tools that can be used to keep you at an incline during exercise. Avoid exercises lying on your tummy While I admittedly don’t know much of the scientific or medical reasons for not lying on your tummy while pregnant, I can talk from personal experience that from very early on I felt a deep sense of weariness and discomfort around lying on my tummy while I knew there was a little something trying to grow in there. From a quick Google search many articles agree with me, there is not too much direct medical advice available but most indicate that preggy moms don't like lying on their tummies. From some sites it suggested it can increase heartburn, while most agreed that it can exacerbate lower back pain, pelvic girdle pain and neck pain. Limit time spent in certain positions During your pregnancy the body produces a hormone called Relaxin, this is responsible for the relaxing of the uterus walls, abdominals and pelvic ligaments and muscles, to accommodate a rapidly growing baby. However, and unfortunately our body cannot isolate where that hormone goes, so it starts to relax ALL muscles. The consequences of this is that certain joints are affected and compromised by not having a quality structural foundation in the form of strong ligaments and muscles. So that knee niggle you've always had or your wrists that are already a little sensitive will generally become much more pronounced during pregnancy. Therefore we try to limit the time spent in any one position, such as in a four point kneeling position ( hands and knees ) to protect the joints such as the wrists. Another point to make here is that one should limit any fast transitions or change in directions ( think Zumba classes ) twisting or swivelling on the knees and ankles when they are less secure can lead to joint pain and sometimes even damage. This also applies to any over stretching, you may feel like the elastic women with your super supple muscles but watch out for overstretching which can also lead to ligament and joint problems. Rule is to slow down on deep stretches and generally I like to encourage the moms that if you couldn't stretch so far before your pregnancy, then don't start now. Watch your balance With the ever expanding tummy often our centre of gravity is affected, thus throwing off our sense of balance. That coupled with relaxed muscles can make balancing tricky. Make sure to stand near a stable support, such as a wall, when doing any balance exercises. In fact with my preggy clients I ALWAYS have them stand near to a wall when exercising just in case. Very often moms-to-be may feel dizzy or light headed and the last thing we ever want is a pregnant mom falling. Tip #3: Stop crunching your abs ( but you can still work your core ) So we all want to keep our physique for as long as possible during, and after, our pregnancy so many moms opt for flexion ab workouts, this is perhaps the worst thing you can do while working out during your pregnancy ( aside from lying on your back ). The reasons for this are twofold ; firstly, we have that relaxin hormone in the body relaxing all of our muscles and compromising certain areas of the body, secondly we have huge amounts of intra abdominal pressure pushing against the muscles and stretching our linea alba , the piece of connective tissue running between the left and right side of our superficial abdominal muscle group, the rectus abdominis ( 6 pack muscles ). When we do activities such as crunching the abdominals we create additional pressure on this already compromised bit of connective tissue, thus potentially leading to an ‘overstretching’ of the tissue, this is commonly referred to as Diastasis Recti . Diastasis recti, is when the gap between the left and right side of the abdominals becomes pronounced, if left untreated it can create certain structural and functional problems. So what can we do then in order to strengthen our abdominals and ‘core’ during pregnancy? Strengthening the deeper abdominal layers and pelvic muscles such as the transverse abdominis ( TA ) and the pelvic floor can have huge benefits before, during and after your pregnancy. In fact, having a strong TA and pelvic floor can help to address the potential separation of the rectus abdominis ( diastasis recti ), it can also alleviate back pain and pelvic girdle pain during and after pregnancy and limit any pelvic floor dysfunction. Learning to work the TA and connect with the pelvic floor is at the heart of any Pilates class, however, during pregnancy we have to remember that we need to do this without lying on our back, without crunching the abdominal and without staying in the same position for long periods of time. This is why it is important to attend a class or workout with someone who is specifically trained in prenatal classes or a class that is designed for pregnancy. Check out some of my Prenatal Pilates classes here Tip #4: Focus on the right muscles So during this blog we have focused quite a bit on what you CAN’T do, which seems rather overwhelming, but never fear there are many movements and areas of the body that we can, and should be focusing on. I always say to my preggy mums in class “you will all have the best bums and arms you've ever had after your preggy classes”, this is because it's some of the safest areas to work but also some of the most important. Keeping the ‘core’ muscles strong, as I mentioned above, helps to alleviate certain aches and pains and also prepares the body for labour, and the post-partum period. Core muscles aside from the abdominals also include the muscles of the pelvis, lower back, hips and glutes. Therefore it is a good idea to include some safe hip and bum exercises into any of your routines. When designing my prenatal workouts I also think about functionality, what is this moms body going to have to do, now, later on in their pregnancy and after they have given birth. One of the most significant answers to these questions is that the expectant mom is going to need to be able to care for a baby when they give birth. This seems obvious but as a fitness professional, I have to look at muscle movements, posture and potential muscle imbalances. Once the baby is out in the real world, all you are going to be doing is holding, carrying, changing and feeding your bundle of joy. From a postural position this can be summarised in one simple term forward flexion ( or as I like to put it the question mark position? ). The muscles of the upper back get lengthened and potentially weakened by all of the rounding forward and on the converse the muscles of the chest get tight and short. Therefore the best way we can prepare for the carrying and bending forward is to work the arms, upper back and shoulder girdle. To provide the best foundation that we can to avoid any pain or postural changes later on. I always include some shoulder girdle work, working with a band is great for these, I also like to include a weight-free arm series into any routine I plan, to ensure mommies have the strongest arms possible ( without having to lift heavy weights which can come with its own preggy related contraindications ), and probably most importantly I include safe chest opening stretches into the sequence. Again, if you are attending a preggy specific class these areas should be covered but if you are working out at home on your own, perhaps doing some research into appropriate arm and back exercises is advisable. Tip #5: Adapt for you Trimester (and yourself) Lastly, we need to remember that there is constant change in pregnancy as the hormones surge, dissipate and regulate at different times, rates and periods during your 40 week journey. We also need to remember that every single mom is different and has a different experience during pregnancy. Some moms get morning sickness, others don’t, some moms have severe back, neck, hip, public bone or other pains, while others don’t. I personally could not do a shell stretch ( a typical stretch in a Pilates class ) while pregnant, even though it is listed as a preggy safe move. I also had immense pelvic girdle pain especially during my second pregnancy which resulted in most standing exercises being excruciating which is not something most moms experience but if it is you then you will know how painful it can be. It is advisable to read and ask your medical professional questions regularly, not just at the beginning of the pregnancy but as you continue through the journey as advice may change along the way, as your body undergoes various changes. It is important to remember that not all changes are visible. Very often the most pronounced changes, and the ones that can have the deepest impact on your health and fitness, are happening internally ( think hormone production, cardiovascular changes and mood and energy levels ) so not all adaptions are made purely on your tummy’s appearance. So while exercising during pregnancy comes with an abundance of benefits both for you and your growing bump, it is important to remember that you should be mindful of the seen and unseen changes happening in the body. Pregnancy is a beautiful journey ( although sometimes challenging ) and right now that should be your body's main focus. Keep moving, but in a way that will support your body at this time. If you would like to receive more information on workouts, Pilates and pregnancy sign up to our mailing list below.

So you've heard the name, you've seen that Instagram post and maybe you've even tried out a class or two but do you really know what Pilates is or how it came to be? Pilates is a physical fitness system that has become increasingly popular in recent years. Developed by Joseph Pilates in the early 20th century, the Pilates method is a form of exercise that focuses on building strength, flexibility, and control in the body. Pilates is different from other forms of exercise in that it emphasises the connection between the mind and body, and encourages practitioners to move with awareness and intention- sometimes referred to as “The Thinking Man’s” exercise Joseph Pilates believed that physical fitness and mental well-being were closely linked and that his method of exercise could benefit both ( if not all ) aspects of a person's health. He created a system of exercises that were designed to work the entire body, with a particular emphasis on strengthening the core muscles of the body and were intended to be performed with precision, control, and concentration, with a focus on quality of movement rather than quantity of repetitions. The History of Pilates Joseph Pilates was born in Mönchengladbach, Germany, in 1883. As a child, he suffered from various health problems, including asthma and rickets, which led him to become interested in physical fitness and health. He began to study various forms of exercise, including yoga, martial arts, and gymnastics and became an accomplished athlete. In 1912, Joseph Pilates moved to England, where he worked as a professional boxer, circus performer, and self-defence instructor. During World War I, he was interned as an enemy alien on the Isle of Man, where he began to develop his unique method of physical exercise. Pilates created a system of exercises that focused on strengthening the core muscles of the body, including the abdominals, back, and hips, in order to improve overall physical fitness and mental well-being. After the war, Joseph Pilates returned to Germany and opened his first studio in Berlin. He called his method "Contrology," because he believed that it required a high degree of mental and physical control. In 1926, Joe immigrated to the United States and opened a studio in New York City. His method quickly became popular among dancers and celebrities, and he worked with many famous clients, including George Balanchine, Martha Graham, and the actor Jose Ferrer. Pilates continued to develop and refine his method throughout his life, and he wrote several books on the subject, including "Return to Life through Contrology" and "Your Health." At the time of his death, Pilates was still relatively unknown outside of a small community of dancers, athletes, and fitness enthusiasts in New York City, where he had established his studio. After his passing, his wife Clara continued to teach his method and train new instructors, but the Pilates method remained a niche practice for several decades. It wasn't until the 1990s and early 2000s that Pilates began to gain mainstream popularity, as celebrities like Madonna and Jennifer Aniston publicly endorsed the method and Pilates studios began popping up in cities across the world. As Pilates grew in popularity, it also evolved, with new variations and adaptations of the method being developed by different instructors and schools of thought. The legacy of Joseph Pilates lives on through the millions of people who practise his method and benefit from its many benefits. And there are just that - millions. In fact according to Globe News Wire “According to the latest report published by Research Dive, the global pilates and yoga studios market is predicted to rise at a tremendous CAGR of 10.0%, in the 2021-2028 timeframe. ” Namrata Purohit also shares in a recent article, “Mind-body exercises will continue to rule through 2023, just as it did in 2022. According to a popular fitness report and study of 2022, Pilates was one of the most popular forms of exercise in 2022 and there was an increase of 38 per cent from 2021 to 2022. We expect there to be an even higher rise in the following year.” So what is Pilates? Pilates exercises are typically performed on a mat or using specialised equipment, such as the Pilates Reformer, Cadillac, or Wunda Chair. The exercises are designed to be low-impact and gentle on the joints, while still providing a challenging workout that can be tailored to a practitioner's individual needs and abilities. The Pilates method emphasises the importance of proper alignment and posture, as well as the integration of breath with movement. Practitioners are encouraged to focus on their breath as they perform each exercise, using the inhalation and exhalation of air to facilitate movement and improve circulation. By focusing on the breath, practitioners are able to deepen their connection between the mind and body and achieve optimised muscle function, body awareness and connection. There are many benefits to practising Pilates, including improved core strength, flexibility, balance, and posture. Pilates is also an effective way to reduce stress and anxiety, as well as to improve overall mental well-being. The low-impact nature of Pilates makes it a safe and effective form of exercise for people of all ages and fitness levels, and it can be adapted to meet the specific needs of individual practitioners. Pilates is an effective way to improve physical fitness, mental well-being, and overall quality of life, and its low-impact nature makes it accessible to people of all ages and fitness levels. By practising Pilates with intention and awareness, practitioners can develop a deeper connection between the mind and body, and achieve greater strength, flexibility, and control. In addition to the physical benefits of Pilates, many practitioners also report improvements in their mental wellbeing as a result of the method. The focus on concentration, control, and mindfulness can help to reduce stress and improve overall mental clarity and focus. There are many different Pilates exercises, each with its own specific focus and benefits. Some of the most common exercises include: The Hundred: This exercise is performed lying on the back, with the legs in a tabletop position and the arms extended at the sides. The practitioner then pumps the arms up and down while inhaling and exhaling, for a total of 100 beats. The Hundred is a challenging exercise that helps to improve the strength and endurance of the abdominals and arms. The Roll Up: This exercise is performed lying on the back, with the arms extended overhead and the legs straight out in front. The practitioner then rolls up into a sitting position, using the abdominals to lift the upper body. The Roll Up is a great exercise for improving the flexibility of the spine and strengthening the abdominals. The Swan: This exercise is performed lying on the stomach, with the arms extended at the sides and the legs straight out behind. The practitioner then lifts the upper body off the mat, using the muscles of the back and arms. The Swan is a great exercise for improving posture and strengthening the muscles of the upper back. The Single Leg Circles: This exercise is performed lying on the back, with one leg extended straight up towards the ceiling and the other leg straight out on the mat. The practitioner then circles the extended leg in one direction, and then in the other direction, using the muscles of the hip and thigh. The Single Leg Circles are a great exercise for improving flexibility and control in the hip joint. The Teaser: This advanced exercise is performed lying on the back, with the legs extended straight out in front and the arms extended overhead. The practitioner then lifts the legs and upper body up off the mat, reaching the arms towards the toes, creating a V shape with the body. The Teaser is a challenging exercise that requires strength and control in the abdominals, back, and hip muscles. These are just a few examples of the many exercises that make up the Pilates method. Try one of our classes to find out about the rest of them and make Pilates your 2024 fitness goal .

Unfortunately in some circles Pilates is seen as a less effective, less intense workout that doesn't make you ‘ feel the burn’. Firstly, the people who are saying that clearly have not attended one of my Pilates Tempo classes but aside from my subjective opinion there are multiple studies which show the efficacy of a Pilates workout. For example, the results from a study published in the Journal of Bodywork and Movement Therapies showed that Pilates significantly improved core strength by 21.3%, core endurance by 22.8%. So then, if we have subjective opinions and cold hard facts surrounding how effective Pilates is as an exercise method, why is there still this unfortunate stigma around this method? In my opinion, people who have tried Pilates once or twice, or tried a random Pilates video without learning the basic principles and core foundations first are probably not getting much out of their Pilates workout at all. The reason is that Pilates is so form and alignment focused, it works stabilisers and mobilisers and gets into much smaller muscle groups than regular strength training and for those types of movements to be effective they have to be performed with precision. As the old saying goes, “ if it’s easy then it’s probably not Pilates.” We need to look at enhancing each class, each movement within that class and staying consistent with our Pilates practice to really reap the amazing benefits that this unique exercise form has to offer. According to a study published in the Journal of Strength and Conditioning Research, a six-week Pilates training program improved core endurance, hamstring flexibility, and lower body strength in college athletes. So what can you do to reap the most benefits out of your Pilates session and more specifically if those classes are online? 1. Go Back to Basics First and foremost if you are looking to start taking Pilates classes, whatever your reasoning for taking those classes is, be it to improve muscle tone and endurance, reduce back pain, increase flexibility or any of the other number of benefits you can glean from Pilates classes, you first step needs to be some kind of introductory session. Beginners sessions or introductory sessions can happen on a one-on-one basis or a specially designed class or workshop to explain the basic principles and fundamentals of Pilates. No matter your level of fitness, strength or body awareness, Pilates is unique and is riddled with method specific jargon, alignment techniques and form fundamentals. So even if you are a seasoned athlete, a gym regular or a triathlon winner, you need to start with the basics. Even if it's just one or two classes. In Pilates we emphasise quality over quantity. I also always encourage seasoned Pilates clients to go back to the basics every so often, take a beginners class, join in on an introduction workshop. Often one or more of the essential principles gets forgotten during our regular practice and its always good to go back and be reminded of them. You can check out our Introduction to Pilates video 2. Set Intentions Setting intentions is a powerful way to get the most out of your Pilates class. Before each class, take a few moments to reflect on why you're there and what you hope to achieve. Maybe you want to improve your posture, increase your flexibility, or reduce stress. Whatever your goals are, set them as your intentions for the class. This can help you stay focused and motivated throughout the session. It can also help you to stay present while moving through the motions of the class. Ultimately enhancing your workout and ensuring you are getting the most out of each movement. Try to reduce external ‘noise’ and intrusive thoughts and rather focus on each movement, its form, alignment and breath patterns. This mindful approach to movement, and life, can greatly enhance your physical ability but also your mental state. 3. Find the right class for YOU Even if a friend or family member was the one who suggested Pilates to you, it's not to say you will jump into their class. All Pilates studios will have classes that suit a certain client better than other sessions. There are the basic segmentation types such as beginner, intermediate and advanced, but because Pilates is so inclusive ( everyone can do it ) there may be classes such as flexion free workouts for people with osteoporosis, or other spinal conditions. There may also be pre- or post-natal workouts specifically for moms to be or new mommies. All of these various class types will have unique moves designed to enhance the efficacy and reduce the risk of injury for the client the class is looking to serve. So choose wisely, beginner classes are not easy, they are just detailed, and conversely an advanced class will only be effective if form and alignment are correct. Check out my podcast with the Sister Lilian Centre 4. Get Ready When planning for your Pilates class, especially if it’s online, take some time to get all of your ducks in a row before hand. You know yourself so that may take 5 minutes or 30 minutes but give yourself that time so that when the class starts you are able to be relaxed, mindful and intentional during your workout. Arrive a little early, or log on earlier than the time of the class. This allows you to take a few moments to stretch, centre yourself, and connect with your breath before the class begins. This can help you ease into the movements, prevent injury, and set the tone for a mindful and focused practice. If it is an online Pilates class, take a few minutes to set up your space for success. Choose a quiet, distraction-free area with enough room to move around. Roll out your mat or towel, gather any props you might need, and make sure your camera and microphone are working properly. Creating a comfortable and supportive space can help you stay focused and engaged throughout your class. Lastly, wear comfortable, stretchy but form fitting clothing. The comfortable and stretchy are for you, but the form fitting allows the instructor to see what is going on with your body and muscles in each movement which allows us to give you accurate cues and corrections meaning you get the most out of your class. 5. Listen to Your Body and Ask Questions While it's important to push yourself during a Pilates class, it's also important to listen to your body and respect your limits. If a movement feels uncomfortable or painful, don't force yourself to do it. Instead, modify the movement or ask your instructor for guidance. Pilates is all about finding the right balance between challenge and ease, so listen to your body and adjust your movements accordingly. If you're unsure about a movement or need clarification on a technique, don't hesitate to ask your instructor for help. Pilates instructors are trained to guide and support their students, so take advantage of their expertise. Asking questions can help you deepen your understanding of Pilates and get the most out of each class . You can also ask for modifications if you need it, your instructor wants you to have a safe and effective practice, and they're there to support you. 6. Stay Consistent As humans, and more specifically, in the current age of instant gratification and information, products and whatever else we want at our fingertips, people are generally looking for the ‘quick fix’ or ‘easy way out.’ Even if that's not you and you do understand that changing your body whether that means getting leaner, stronger, more supply etc. takes time, sometimes we can begin to be impatient when we believe things are taking too long. For any fitness, lifestyle or any undertaking for that matter, change takes time, but it also takes consistency and dedication. Doing the odd class here and there is probably not going to result in many changes, if any. Having a regular, committed practice of two to three days ( or even more if possible ) a week is almost guaranteed to start to show results. In fact Joe himself has a famous quote on the matter: “ In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference, and in 30 sessions you'll have a whole new body” This point may be even more challenging when you are taking classes virtually, although it shouldn't be. While the benefits of taking online Pilates classes is the flexibility and convenience they offer. This can also make it easy to skip classes or lose motivation. To stay accountable and motivated, try to schedule your online Pilates classes in advance and commit to attending them. You may also want to connect with other Pilates enthusiasts online or join a virtual Pilates community to stay inspired and connected. Like Inspired Movements member chat group or join one of our programs with regular interaction between everyone doing the same program, plus me as a virtual coach. 7. Have Fun Lastly, don't forget to have fun! Pilates is a challenging but rewarding exercise system that can bring joy and vitality to your life. Enjoy the process, connect with your fellow students, your instructor and celebrate your progress. Pilates is not just a workout, but a way of life that can enhance your physical and mental health in countless ways. Getting the most out of your Pilates class requires effort, focus, and consistency. By setting intentions, focusing on breath, staying present, listening to your body, staying consistent, asking questions, and having fun, you can enhance your Pilates practice and reap the many benefits of this wonderful exercise system. Are you ready to start?

Mindfulness is a popular buzzword these days, but what does it really mean, and what are the scientific benefits of practising it? In short, mindfulness is the act of paying attention to the present moment without judgment. This might involve focusing on your breath, sensations in your body, or the sounds around you, among other things. What is mindfulness? Although mindfulness has its roots in ancient spiritual practices, there is now a growing body of scientific research that supports its benefits for both physical and mental health. One of my favourite authors and expert on the subject of mindfulness Jon Kabat-Zin n defines mindfulness as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”. By cultivating this awareness through the breath, you can learn to be more present with your experiences as they unfold. This can help you develop greater resilience and cope with pain more effectively. How does mindfulness work? Mindfulness works by helping you become more aware of your thoughts and emotions. Instead of getting caught up in them or reacting automatically, you can observe them without judgement and respond in a more intentional way. Over time, this can lead to greater emotional regulation, increased resilience, and improved cognitive function. Another way that mindfulness can benefit us is by helping us become more present in our daily lives. We often get caught up in worrying about the future or ruminating on the past, which can lead to feelings of anxiety and depression. By bringing our attention to the present moment, we can cultivate a greater sense of peace and contentment. Jon Kabat-Zinn also talks about the presence of autopilot mode with many of us moving through our daily tasks without being fully present or aware while doing them. He claims mindfulness practice can actually add years onto your life by being able to be present with your loved ones, or in a beautiful setting or even just learning to appreciate your daily routine and being present every step of the way. It's important to note here that mindfulness is not about making your mind “ blank” or clearing your mind of all thoughts, it's rather about being aware of your thoughts, feelings and body and present in any given moment. “ Kabat-Zinn talks about acknowledging your thoughts as they enter the mind but observing them non-judgmentally, like clouds drifting through the sky. Here are just a few of the ways that mindfulness can positively impact your life: Reduced anxiety: Studies have shown that practising mindfulness can reduce anxiety levels to the same degree ( non-inferior ) to that of commercial anxiety medication. The study published in JAMA Psychiatry stated “ In this study, mindfulness-based stress reduction was a well-tolerated treatment option with comparable effectiveness to a first-line medication for patients with anxiety disorders.” Improved cognitive function and boost in working memory: Mindfulness has been shown to improve working memory, attentional control, and decision-making ability. Firstly, being present in any given moment, rather than on ‘auto-pilot’ will automatically mean a greater amount of thought processing will be given to any decision or action resulting in the use of more of our cognition. Aside from this however, studies published in the National Library of Medicine have shown that “ a variety of meditation techniques may be able to offset age-related cognitive decline and perhaps even increase cognitive capabilities in older adults.” Reduced symptoms of depression: Mindfulness-based practices have been shown to be effective in reducing symptoms of depression, particularly when combined with other forms of therapy. As one study states , “ As expected, mindfulness decreased depression and anxiety by increasing reappraisal and reducing worry, rumination and suppression” Improved physical health: Mindfulness has been shown to have a positive impact on a variety of physical health markers, including blood pressure, immune function, and chronic pain. As well as lowering the prevalence of stress hormones such as cortisol which can have negative effects on one's physical wellbeing. It does so by inducing a relaxation response. According to Alex Haley, MBA and Louise Delagran, MA, MEd , “This response engages the parasympathetic nervous system, which is responsible for restoring the body to base levels after a stress response, calming it down by lowering the heart and respiratory rate, blood pressure, and muscle tension.” Mindfulness practices you can try today So how can you incorporate mindfulness into your daily routine? There are many different ways to practise mindfulness, but here are a few simple techniques to get you started: Breathing exercises: Take a few minutes each day to focus on your breath, paying attention to the sensation of the air moving in and out of your body. If your mind wanders, gently bring your focus back to your breath. Body scan meditation: Lie down or sit comfortably and take a few deep breaths. Then, mentally scan your body from head to toe, noticing any sensations of tension or relaxation. Mindful eating: Take a few minutes to really savour your food, paying attention to the flavours, textures, and smells. Avoid distractions like TV or your phone while you eat. Mindful movement: Activities like Pilates or tai chi can be a great way to practise mindfulness while moving. Practical Tips for Mindfulness Practice If you're new to mindfulness, it can be helpful to start small and work your way up. Here are some practical tips for incorporating mindfulness into your daily routine: Start with just a few minutes of mindfulness practice each day. You can gradually increase the amount of time as you become more comfortable. Find a quiet space where you won't be interrupted. This can help you stay focused and present during your mindfulness practice. Experiment with different techniques to find what works best for you. This might involve focusing on your breath, body sensations, or sounds around you. Be patient with yourself. Mindfulness is a practice, and it takes time and effort to develop. Try to incorporate mindfulness into other aspects of your life, such as mindful eating or mindful movement. Remember, mindfulness is a practice, and it takes time and effort to cultivate. But the benefits can be well worth it, both for your physical health and your overall sense of well-being.

Pilates has become an increasingly popular physical fitness system in recent years, owing to its numerous benefits. However, there are still many misconceptions about Pilates that persist, even among regular practitioners. In this blog post, we will debunk some of the most common Pilates misconceptions and set the record straight. Misconception #1 Pilates is boring One of the most common misconceptions about Pilates is that it is boring. However, this couldn't be further from the truth. Pilates is a dynamic and engaging form of exercise that requires both physical and mental focus - far from a boring workout. Debunking: The idea that Pilates is boring may come from a lack of understanding of what Pilates actually entails. Pilates holds some important basic principles that must be learnt before moving on to more advanced movements. Often if previously active people or those looking for a challenging workout may be underwhelmed in an introductory session however, once the basic principles have been mastered it opens a door into a whole wonderful world of movements which will create strength, endurance and a challenge for anyone. Additionally, Pilates classes can be taught in a variety of ways, from beginner sessions, anatomy-informed classes or fun Pilates Tempo workouts. Plus we can use a variety of props during workouts to keep things interesting and challenging for practitioners of all levels. Misconception #2 Pilates is only for older ladies Another common misconception about Pilates is that it is only suitable for older women. This myth encompasses two misconceptions; one that Pilates is only for women and two, that it is not for the younger generation. Debunking: Pilates was developed by Joseph Pilates , a man, in the early 20th century as a system of exercises to improve strength initially for males. Joseph worked as a gymnast, boxer and military trainer, using his technique to help develop the male physic to be able to withstand the pressures that come with each of those disciplines. Later, he used his method to rehabilitate wounded soldiers (also men). The system has evolved over the years, and today it is practised by people of all ages and genders, from teenagers to older adults, and everyone in between. Luckily professional male athletes such as LeBron James and David Beckham are signing up in full force for the benefits of Pilates and debunking this myth for us. Misconception #3 Pilates is too easy or ‘just stretching’ Some people may believe that Pilates is too easy or just a series of stretches and won't challenge the body. Debunking: This one is easy, all you have to do is take a class to know how wrong this myth is. While Pilates may look effortless when performed by experienced practitioners, it is a challenging workout that requires a lot of concentration and effort. Pilates exercises are designed to target the body's deeper muscles, including the core muscles, which can be difficult to activate with other forms of exercise. Additionally, Pilates can be adapted to meet the needs of any individual, from beginners to advanced practitioners, and can be made more challenging by introducing props to the workout or increasing the resistance or complexity of the exercises. #ifitsnotharditsprobablynotpilates Misconception #4: Pilates is only for people with back pain Some may have heard that Pilates is a form of rehabilitation and not designed to develop or progress uninjured individuals. Debunking: While Pilates is often recommended as a form of physical therapy for people with back pain and other conditions, it is not just for people with injuries or chronic pain. Pilates is an excellent form of exercise for anyone who wants to improve their core strength, balance, and flexibility. Pilates exercises can help prevent injuries by strengthening the muscles that support the spine and improving posture. Misconception #5: Pilates is only for young hyper-flexible dancers Many of us may have heard that Joesph trained dancers in New York and there is a strong dance culture within the Pilates community. You only have to look to social media to see beautiful, long, lean and flexible dancers effortlessly performing Pilates movements to feel that this myth may be real. Debunked: While it's true there is a strong dancer-Pilates relationship, Pilates is a unique form of exercise that is used by people for rehabilitation, athletic conditioning and just as an enjoyable way to keep fit, strong and improve posture. Pilates movements can be perfectly tailored to suit each individual's movement goals and fitness levels. Pilates is a dynamic and challenging form of exercise that offers many benefits for people of all ages and fitness levels. It is not just for older women or people with back pain, and it is not just a series of stretches or a rehabilitation tool. Pilates can help improve strength, balance, flexibility, posture, and overall well-being, and can be tailored to meet each practitioner's individual needs and goals. With the right guidance and instruction, Pilates can be a fun and engaging workout that can be enjoyed for a lifetime. So, if you haven't tried Pilates yet, don't believe the myths – give it a go and see for yourself the wonderful benefits it can bring to your body and mind!

A healthy easy family dinner. Taken from our 30-Day Challenge. Our motto is 50% veggies on every plate and this is a delicious way to get all your macronutrients in while still enjoying a low-carb and tasty meal. The Thai inspired flavours will be a firm family favourite. Even my family enjoyed some of the challenge recipes - 30 Day Challenge This Asian Thai slaw salad with chicken is a healthy and delicious dish that's packed with flavour and nutrients. It's a low-carb option that's perfect for families looking for a nutritious and satisfying meal. Healthy Thai Chicken Salad Ingredients 4 small chicken breasts zest of 1 lime 1 tbsp. fresh lime juice 3 tbsp. coconut milk 1 tsp. honey 1/2 tsp. fish sauce Dash of tamari 1 tsp. Sesame oil (optional) 400g. red cabbage, thinly sliced 1-2 carrots julienned 1-2 baby marrow julienned 1/2 red pepper thinly sliced 2 spring onions, chopped fine 1/4 c. fresh coriander 3 Tbsp toasted sesame seeds Directions Heat grill to medium-high. Season chicken cutlets with salt and pepper and grill, turning once, until just cooked through, 3 to 4 min. total. Meanwhile, grate lime zest into a small bowl and set aside. Squeeze lime juice into a large bowl. Whisk in coconut milk, honey, and fish sauce, sesame oil (if using) and a dash of tamari until combined. Add red cabbage, other veggies and spring onions to the dressing and toss until evenly coated. As soon as the chicken comes off the grill, sprinkle with reserved lime zest. Divide chicken and slaw among plates. Sprinkle coriander over slaw and serve. Sprinkle with toasted sesame seeds.

Sugar, although undeniably delicious, can wreak havoc on our bodies in ways we might not fully realise. Excessive sugar consumption can lead to numerous detrimental effects on our overall health, not only our waistlines. While some people believe that you need some sugar in your diet, this simply isn't true, our bodies need glucose to function yes, but that is no reason to eat more sugar. Our bodies, as miraculous as they are, can create glucose by breaking down other macronutrient components such as carbohydrates, fats and proteins. Plus we find sugars in many other foods such as fructose in fruits and lactose in dairy products. So while we now know we don’t need the sweet stuff, if you need some additional reasons why not to eat it, aside from weight gain and sugar slumps, here are some lesser-known ‘side effects of sugar: 1. Sugar can cause skin ageing Do you want to keep your skin youthful? Then cut down on your sugar intake. Eating sugar causes glycation, a process in which sugar molecules attach themselves to collagen and elastin, the protein that keeps our skin firm and elastic. This process can result in skin damage, wrinkles, and fine lines, making us look older than we are. 2. Sugar affects brain function Did you know that sugar can affect your brain function? Eating sugar triggers the release of dopamine, a neurotransmitter that controls our pleasure and reward system. This process can lead to addiction-like behaviour, meaning you need more and more of the substance to produce the same dopamine effect. Elevated glucose levels can also lead to inflammation of the brain, a study cited in Verywell Mind showed “inflammatory markers in the hippocampus of rats fed a high-sugar diet, but not in those fed a standard diet.” This inflammation can lead to memory loss and cognitive function impairment. 3. Sugar can lead to anxiety and depression Are you feeling anxious and depressed? Your sugar intake could be the culprit. While there are many ways in which sugar affects the brain and thus our mood one of the more basic ways to explain the effect of sugar and our moods can be the ‘sugar slump’. Eating sugar can cause blood sugar levels to spike, leading to a quick burst of energy. However, this burst of energy is short-lived and can result in a sugar crash, leading to mood swings and anxiety. A study published in Scientific Reports stated that “our study provides evidence that sugar intake from sweet food/beverages increases the chance of incident mood disorders” 4. Sugar can lead to liver damage Consuming high amounts of sugar can lead to strain on the liver and ultimately to a condition called non-alcoholic fatty liver disease. This condition is caused by the buildup of fat in the liver, leading to liver damage and several health issues. According to Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health "Your liver metabolises sugar the same way as alcohol, and converts dietary carbohydrates to fat" By eating too much sugar the liver will start to take strain with the higher fat content. 5. Sugar affects our heart health Sugar affects yet another organ, our heart. While scientists are not conclusive as to how sugar intake increases the risk of cardiovascular disease, they are all in agreement that there is a correlation. In a study by Dr Hu and others published in the JAMA Internal Medicine , they found the following; “People who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.” "Basically, the higher the intake of added sugar, the higher the risk for heart disease," says Dr. Hu. In conclusion, sugar consumption can lead to several health issues, including skin ageing, brain function, addiction, anxiety, depression, inflammation, and liver damage. To avoid these negative effects, it's essential to limit our sugar intake and focus on a healthy diet. By cutting down on sugar, we can lead a healthy and happy life. Spot the hidden sugars in your food labels! While it may be listed as sugar or cane sugar it can also be listed as sucrose (table sugar), corn sweetener, high-fructose corn syrup, fruit juice concentrates, nectars, raw sugar, malt syrup, maple syrup, fructose sweeteners, liquid fructose, honey, molasses, anhydrous dextrose, or other words ending in “-ose,” the chemical suffix for sugars. If any of these words are among the first few ingredients on a food label, the food is likely high in sugar. The total amount of sugar in a food is listed under “Total Carbohydrate” on the Nutrition Facts label.

An easy, delicious and nutritious breakfast which is naturally gluten free and low in sugar. Packed with the goodness of protein-rich quinoa and an assortment of fresh, vibrant berries, this breakfast bowl is a nutritional powerhouse. The natural sweetness of the berries adds a burst of flavour, allowing you to savour every spoonful without the need for added sugar. Fuel your body with a low-sugar, high-energy breakfast that will leave you feeling satisfied and ready to conquer the day ahead. Quinoa and Berry Breakfast Bowl Ingredients 2/3 cup quinoa, rinsed, drained 1 1/3 cups water or coconut milk 1 orange 1/2 tsp ground cinnamon 2 tbsp toasted pumpkin seeds ( optional ) 2 tbsp natural almonds, toasted & chopped handful fresh blueberries 2/3 cup natural yoghurt, to serve (optional) Ground cinnamon, extra, to serve Directions Place the quinoa and water or coconut milk (for a creamier version) in a saucepan over medium-high heat. Bring to the boil. Reduce heat to low and simmer, covered, for 12 minutes or until the water has evaporated and the quinoa is just tender. Transfer to a large bowl and set aside to cool. Peel and segment the orange over a bowl, reserving the juice, and add the orange segments, juice, cinnamon, pumpkin seeds, almonds and half of the blueberries to the cooked quinoa. Stir to combine. Divide quinoa among bowls. Top with remaining blueberries. Dollop with yoghurt, if using. Sprinkle with the extra cinnamon. For more healthy recipes sign up for one of our challenges or lifestyle programs for access to our full recipe book.