Category: Classes

Pilates for Bumps.

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It’s now been 16 months since my bump became a baby and just 2 months since I started teaching AnteNatal Pilates. Teaching this class has reminded me how much Pilates helped me when I was pregnant. All those aches and pains were so helped by some simple exercises such as standing in a neutral spine position, shoulder bridges, pelvic tilts and side lying exercises.

Pilates can also help strengthen the pelvic floor, strengthen the core muscles and help you prepare for birth. We practise strengthening and relaxing the core muscles. The exercises also help you focus on your breathing and build your body awareness. Bands and upper body strength are also worked on to prepare you for when baby arrives 🙂

Ante Natal Pilates

Currently I have 2 ladies who are both around the 37 week mark, those babies will be making an entrance to the world very shortly, and it’s exciting to work with these mummies to be. Last week we focused more on standing Pilates and then moved to the Birthing Balls. Most pregnant ladies seem to have these balls but few really know how to use them.

Here’s a photo of the beautiful ladies, bumps and balls. I’m hoping some of them will move into my post natal class later on so I can meet the beautiful babies too.

Ladies, Bumps and Balls

So if you you are pregnant or know anyone who is, why not suggest some Pilates to them?

Ante-Natal and Post-Natal Pilates supporting the NCT.

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A new exciting development for Pilates with Priya in 2012…. we will be running not just Post -Natal Pilates classes but also Ante-Natal classes. Pilates was a complete saviour to me not only during pregnancy but also during labour and very much so post-birth. All those pregnancy aches and pains were minimised through Pilates. So I am so looking forward to being able to work with some mummies to be and help them with their pregnancy and prepare with labour and beyond. We will be doing exercises that are safe for your stage of pregnancy, using relaxation and breathing techniques that can help you in labour, and preparing your body for post-birth too. Pilates is safe to do all through pregnancy.

These classes will be supporting the Southampton branch of the National Childbirth Trust (NCT). This branch has done so much for me….we attended an NCT ante-natal course and then in the past year have been so well supported by the NCT groups and community. I have made some great new friends, been helped so much with my journey into mummyhood and am amazed at how much work my local branch does….so this is one way I can help give something back to help them do even more.

You do not have to be a member of the NCT to attend these classes or in fact any of the NCT groups that run across the city.

Classes will be Sundays 9.30am starting in January, please let me know if you would like to come along, £25 for 4 weeks.

 

Pilates is for Physio’s too ;)

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Recently I’ve had 2 physiotherapists join one of my Pilates classes. Oddly they both work together, in fact sit opposite each other and have both found and joined the same class without chatting to each other about it.

I myst admit I did feel rather apprehensive when I found out I had a physiotherapist in my class, surely they already know what to do, how to do it and are more qualified than me? If I get anything wrong they are going know and pick up on it? Cue a moment of low confidence in me and my Pilates ability.

What I have found instead, is that these 2 ladies are lovely. Yes they do know more than me, but that doesn’t mean they don’t also need to practise what they preach and doing that with someone else to prompt you and challenge you can be the best way. Both ladies needed to strengthen their core and chose Pilates as they know the benefits of it from their profession. They have actually been an encouragement to me commenting on how good my teaching skills are, a real compliment. Plus I get to pick their brains and ask them Pilates and alignment questions 😉

So if Physiotherapists feel they need to attend Pilates surely that shows just how much we all need to be doing it? Come along and try out a class, taster sessions are £5.50.

Point, Plie and Pirouette

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Last night saw the launch of a new class for Pilates with Priya, something a little different but so, so great… Adult ballet 🙂 A great compliment to Pilates.

Now before you squirm there were no tutus, no sequins and ballet shoes optional. I’m not qualified to teach ballet, but luckily Chrissy is and she certainly put us through our paces! Focused around a barre this is a class that is focused on strength, toning and core stability. Inner thighs, outer thighs, quads and gluts are worked hard, the element of balance means your core gets activated and the positions used increase flexibility. Sounds hard, well yes it was, but in such a good way, plus it was a lot of fun. Cue much laughter and a room full of smiling ladies. No photos to show you I’m afraid, think I’ll have to wait a few weeks before a photo is allowed. None of us are going to cut it as prima ballerina’s but we are going to have fun working out and toning up. Plus in my opinion it’s a great chance to break out the legwarmers 🙂

Here’s a few comments from last night’s class:

“LOVED ballet, my thighs! I could barely drive home. They felt wibbly. “

“I hope my muscles forgive me. Ballet hilarious. Hard work but fun.“

 

Wednesday night classes….

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Due to popular demand and a slight change around of my hours I’m going to be putting on a Wednesday 5.30pm class. This will be a class for beginners and also those with a little experience of Pilates. Three of my current clients had been coming along to a Thursday class which I have had to move to a Monday…. they weren’t keen on Mondays, so I’ve put on a special class for them and it’s almost full already. The perks of coming to small community classes, you get to have a large say in what the class does, how it’s run and therefore it ends up being well-suited to you 🙂

The Pilates initiated baby will be joining in with this class, so come expecting some entertainment too.

 

New Classes Have Begun

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This week has seen the start of my Thurs 8pm and Sat 9.30am class. It’s been a bit of a shock to the system but an absolutely lovely one 🙂 I have loved teaching both classes. Pilates last thing at night is a great way to unwind, work out and stretch before bed, Pilates in the morning sets you up for the day. Its been lovely to have both friendly faces and new faces in both classes. I’m much looking forward to the next few weeks which see a few more people coming along to these classes, filling them up to capacity already. Pilates is popular!

How Pilates can help you.

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With new classes come new clients and a few people recently have been asking me how Pilates can benefit them, so here is a little recap for you….

(1) Mind & Focus & Clarity
Pilates exercises require you to use your brain! There’s body alignment to think about, muscles to focus on, limbs to move and breathing to perfect. It can take a while to get the hang of all of this but when you do it become relaxing and challenging all at the same time. Pilates movements are smooth, stretching, and flowing, leading to a relaxed body awareness and focused attention. The philosophy of pilates is to understand and accept your current capacities and slowly work towards improvement, rather than trying to force things. I find that focusing on feeling my muscles working and concentrating on my breathing really leaves me feeling like I’ve worked but I also feel refreshed and chilled.

(2) Spinal Stabilization
Pilates is particularly helpful to individuals with back pain or arthritis because it stabilizes and strengthens the muscles around the spine. Research shows that the transverse abdominus and multifidi muscles are involved in spinal stabilization. Following an injury, the spine can get out of alignment, either due to the injury itself or the person’s attempts to compensate by making postural changes. The deepest layer of transverse muscles in the abdomen wrap around the spine and help to stabilize it. Therefore strengthening these muscles can both prevent and diminish low back pain as well as improving posture and strength. Personally I’ve seen a lady with really hunched over shoulders and upper back (kyphosis) start to straighten out and have worked with lots of people with lower back pain who have seen significant improvements. It helped me all throughout my pregnancy and continues to help me now when I’m carrying a baby around.

(3) Core Strength
The core muscles are those in the back and abdomen. Pilates exercises strengthen these muscles, leading to better posture, better balance, flatter abs, and more resistance to injury. Over time you learn to use these muscles when doing day to day tasks. Becoming more aware of how to protect your spine and look after your body whilst moving, twisting and bending is key to preventing injuries. Many people hurt their back simply through bending over and picking up something in an unsafe way. Pilates will help build strength in your core and help teach you how to move using your core.

(4) Breathing and Relaxation
Pilates exercises require a focus on the breath as participants move with in and out breaths. This can be tricky to learn but so relaxing once you get it! Breathing may be lengthened to accommodate the movement, and awareness of breathing is enhanced. The combination of deep breathing and rhythmic stretching movements can lead to deep relaxation and stress relief.

(5) Fitness and Toning

Over time, when combined with cardiovascular exercise and a healthy eating plan Pilates will help you tone up your body and build your fitness up. I combine my Pilates sessions with running, walking, step aerobics and conditioning sessions where I do exercises such as squats, lunges, press ups and use weights. However I also like to vary things and so review what I am doing regularly and make changes to keep it interesting. My exercise has to fit around my baby, so its often involving her too.

New Classes

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Thursday evening and Saturday morning classes are just starting up, I’m very excited! My new Thursday 8pm class is currently full but let me know if you would like to go on the waiting list. Saturday mornings has a couple of spaces and this will be a great class to give you a kick start to your weekend.

Thursday 8pm and Saturday 9.30am

As always classes are small and so you get lots of help from the instructor, plus its a friendly environment to meet people and exercise all at once. I’m very pleased to have some of my post natal mummies moving into these 2 classes as they are sadly going back to work….these mummies have made good friends through Pilates and like it so much they are continuing classes, showing how good their experience has been 🙂

In fitness, one size does not fit all.

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Skimming through a fitness magazine this morning whilst feeding the baby and this phrase leapt out at me.

“In fitness, one size does not fit all”

I LOVE IT.

To me that is completely how I like to teach. I always have a rough lesson plan but am ready to adapt the session dependant on who attends, how the class are feeling, how I am feeling and how many are there. I also adapt each exercise to a certain level dependant on the class and may have different people doing the same exercise at different levels. That way everyone gets the workout they want. Individuality is the key in my mind. We all have different bodies and different personalities so surely we all need different ways of exercising too. With Pilates you get that. Everyone works at their own level, some may add in an extra lever (arm/leg), some may have their head, neck and shoulders raised off the mat, some may use a ball as an aid. Others may take a break and have a snooze (its allowed, the break that is, maybe not the snooze!). In the case of post natal Pilates we also work at the need and request of the babies!! Mums dip in and out to feed or cuddle babes as needed. In my case yesterday with Little Miss Grump I had to feed and cuddle whilst teaching the class. Thank goodness I’m a woman so can multi-task 🙂

So however you feel today and whatever type of body shape, size and personality you are, get active in some way. Dance around the kitchen, go for a walk, go kite surfing, do some gardening…..or come to Pilates 😉

Pilates classes or books?

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So Pippa Middleton has brought Pilates into the limelight as she says it is the key to her amazing figure. Now her Pilates instructor has got a publishing deal to write a Pilates book, which I’m sure will be a big hit and I hope it will inspire more people to try out Pilates classes.

This has led me to wonder whether Pilates can be taught through a book or if it’s more of a class based thing? Personally when I was a Pilates beginner I found it so hard to retrain my brain, to understand all the terminology, to get the breathing right and to focus on my alignment. I needed quite a lot of constant reminders and hand on correction until I grasped the basics. However different people learn in different ways and now I understand Pilates I find books really useful. And I love books!

What do you think?