Pilates with Priya | Pilates with Priya

Giving Birth for the Second Time.

30 July, 2025 Priya Tew

Judah Elisha Tew was born on Thursday 12th September at 11.46am, 7lb 1oz.

This was my second labour which did make it easier in terms of I knew a little more about what to expect and had the knowledge that I’d done it all before so could do it again. However it was not easy. Anyone who gives birth to a baby is amazing in my opinion.

I’m very fortunate in that I seem to have happy, healthy pregnancies. I worked all the way through both pregnancies, this time I was still teaching Pilates and seeing dietetic clients, in fact I had run a clinic Thursday afternoon and chatted to a journalist about an article that evening and then my waters broke!

My waters broke just before midnight and trickled throughout labour. Having had a 23 hour labour with my first baby I had a snack, a quiet whoop of excitement and then went back to bed to rest. A quick nudge to the hubby to let him know and he rolled over back to sleep 😉 At 3 am I decided to alert the birthing centre, they wanted me to go in to check my waters had gone, however I knew they had and wasn’t prepared to wake a sleeping toddler and leave her with friends at this stage. So I waited until 6am by which time the contractions were building but manageable. Now getting a toddler up, explaining the situation and getting out of the house with contractions every 3 minutes was a bit of a challenge, but typically the car journey led to the contractions slowing. Very frustrating, but quite common.

At the birthing centre I was 3 cm dilated, so we got ready for action. By 8am I was in the birthing pool and things started to get hard. Although my active labour wasn’t long in the moment of it, it felt like a long time. Around 9cm dilation I started to panic and needed reassurance, at this stage the gas and air was given to me. Thank goodness. Even though it did make me feel slightly woozy and sick I needed it to take the edge of the contractions. Pushing didn’t take long at all and it is amazing how your body takes over, suddenly I was aware I had to push, looked down in the water and there was a head – very odd to see!

This labour I really found made me go deep into myself, I was talking myself through it, willing myself on and it showed me how determined I can be. Focusing on the contractions and moving around as much as I could really helped. In the last stages of labour and pushing my husband took over and he was the voice willing me on, talking me through it and telling me what was happening. I gave birth in a birthing centre where they let the woman take the lead, this was amazing as it was a very natural birth but I also needed to know what was going on and have a plan ahead of me. This is where my birthing partner (hubby) came in. He was my eyes and ears.

Top Tips:

1. Stay as active as you can in the early stages, I found circular hip movements helped me work through the contractions.

2. Stay calm and focus on getting through one contraction at a time.

3. Find something to distract yourself early on. I blogged an article and finished making some breakfast/breastfeeding bars.

4. Eat food that will sustain you. I’ve not wanted to eat once my contractions have started coming fast and strong, so eat early on. Pasta, an oat based cereal, rice dish, wholemeal toast with peanut butter or a tuna sandwich for example.

5. Keep drinking and have small snacks in case you fancy a bite. Cereal bars, bananas, sport drinks can all be useful.

6. Have a birthing plan but be prepared for it to change!

7. Discuss your ideas with your birthing partner. Think through things they may be able to do to help you. Gentle massage or running you a bath for pain relief for example.

8. When your waters break collect a sample, the midwife may want to check! So take a wet pad with you.

9. Focus on the final goal – your baby! Labour is hard work but it is only a small part of the adventure of mummyhood.

10. Try and get some skin to skin time and a breastfeed in as soon as possible after giving birth.

11. Practise breathing techniques before hand. Pilates has taught me these.

12. Antenatal exercise classes can really help you be in tip top condition for giving birth. Don’t forget my “From Bump to Birth DVD”.

I feel privileged and completely blessed to have had a water birth, in a calm amazing environment. The human body is an awesome piece of work and giving birth shows what you can do. However I’m not planning on doing it again anytime soon 😉

Stabilise those Shoulders

8 September, 2013 Priya Tew

Often in classes I come across people with tight shoulders, shoulder pain or can just see shoulders rising up towards people’s ears. It’s amazing how easy it is to start tensing in the shoulder region, I should know as I do it myself if I am not conscious enough. So I am often heard saying phrases like “Relax your shoulder” or “Draw those shoulder blades down in your back”. In actual fact the correct terminology is to “stabilise your scapulae”. Your Scapulae are the wing-like bones on your upper back, commonly called your shoulder blades. Stabilizing your scapulae is as important as contracting your abs during every exercise. This will help you avoid strain through your neck and upper shoulders.

When our scapula ride up or wing out to the sides, the shoulder area is less stable. Similarly, if you draw/squeeze the scapula together on the back this too is a less stable position than when the scapula are flat on the back with the shoulders drawn down in our favoured neutral position.

To find this shoulder position think about dropping the shoulders away from the ears and allowing the shoulder blades to slide down in your back. I like to think about them being down down towards the back pockets of your jeans. In fact this analogy has really help one of my ladies who suffered very badly from hunched shoulders, so hunches that she used to walk looking down at the floor. After learning where her scapulae should be her whole posture has changed! Amazing.

It can be easy to start with the shoulder in this stable position but harder to keep them there when doing mat based Pilates. If you know you have a tendency to lose this position and tense up, then keep bringing your attention back to your shoulders. Have you tensed up? Think about not doing the move with your shoulders and neck but switching on your core more. It may also be that you need to decrease your range of motion in order to get the correct technique established first.

Trainers hung up at 37 weeks. Tips on exercising late in pregnancy.

29 August, 2013 Priya Tew

As well as being a Pilates instructor I’m also trained to teach various other exercise classes. One of my favourites is Step Aerobics. I recently set up my own little community class and have adored teaching my group of amazing ladies. Go back a few months and many of them had never done a Step class before, this week I looked on with happiness seeing how them all getting the moves and putting the steps together like pros.

So at almost 37 weeks I’ve finally hung up my trainers, tonight was my last cardio class (I’m still teaching Pilates) and althought it feels sad my body is definitely telling me it’s time to stop. Having said that it also feels awesome to exercise and keeping active in pregnancy has kept me mobile, well, fit and able to do all I need to do. Here I am after class this evening.

Step Aerobics wouldn’t be the class I’d suggest to start up in pregnancy as it involves moves where you stand on one leg and other moves that may not be great if your body is not used to it. However if you have already been doing this type of class then you will be fine to continue as long as you LISTEN to you body and consult your instructor. I have had a pregnant lady in my class who is now 29 weeks and doing really well.

Here are my tips on exercising late in pregnancy:

1. Now is NOT the time to start an exercise regime or take up a new form of exercise but continuing with what your body is used to is fine.

2. Avoid moves that involve twisting, jumping, standing on one leg, lifting the leg out to the side and high kicks.

3. Dial down the impact level. It is perfectly fine to stay active but you will need to bring it down a notch 😉 Make moves smaller.

4. Take regular breaks, drink plenty of fluids and make sure you don’t overheat.

5. If you feel any pain or discomfort then STOP. It is really important to listen to your body.

6. Wear suitable clothing, a decent, supportive, sports bra, good trainers are essential.

7. Ask your instructor for modified moves that you can do in a class or find a pregnancy fitness class.

8. Keep going as long as you feel good and feel like it is doing you some good.

9. Rehydrate and refuel afterwards.

Top Tips on Maintaining Neutral Spine and Pelvis

25 August, 2013 Priya Tew

Neutral pelvis is a funny concept where we aim to keep the pelvis neither tilted up or under but in “neutral alignment”. The idea is to have a straight line from hip bone to hip bone and to be flat from that hip bone area all the way through to the pubic bone. With Neutral spine it can be simpler to think of the spine being straight, however this isn’t actually true! When lying down there will be a slight natural curve in the lower back, for some this will be bigger than others. Think about being able to pass an envelope underneath your lower back and get your instructor to check if you are not sure.
Most people find getting into neutral is relatively easy to achieve at the start of an exercise but maintaining it is the tricky bit. My top tips are to:

1. Think about the lower back being heavy and almost sinking into the back (we don’t actually want it to do this but the imagery can help)
2. Think about there being a heavy weight on the ribcage holding you down to the mat.
3. Keep the sides of the body long and strong to hold you still.
4. Think about the core being weighty as this is what is keeping you in neutral.

If you feel yourself coming out of neutral, stop the exercise, check your core is drawn in and then try again. You may need to make the movement smaller until your body is a bit stronger.

The Stout truth about Iron in Pregnancy

24 August, 2013 Priya Tew

Iron-deficiency anaemia. It’s not much fun, especially when you are pregnant. Unfortunately it’s also not unsual, and many have it in the third trimester. I was anaemia with in y first pregnancy, the sheer horridness of the iron tablets has sent me scuttling for the green leafy vegetables this pregnancy. What I’ve discovered working with pregnant ladies is how little sensible advice is given on this topic, so here is some from me 😉

Why Men need Pilates.

24 August, 2013 Priya Tew

Pilates was developed by a man, for men. Joseph Pilates, a beer drinking,cigar smoking boxing man, devised it and used it to help soldiers rehabilitate after injuries. He even turned hospital beds into Pilates aids. Now all these years later somehow Pilates has fallen out of favour with men.

We have a steadily growing group of men coming to our classes and I can definitely say that those who commit to it really see the benefits. A few of the ladies who come are gradually persuading their husbands to come along for a trial class and it’s always great to show them that it’s not all about leotards, ballet moves and breathing.

Slowly Pilates is having a come-back with men, the All-Blacks, several football teams and tennis players like Andy Murray have been shown doing Pilates exercises. Personally I think it’s essential.

Why Do Men Need Pilates?

Pilates is great at strengthening muscles that you wouldn’t otherwise work on. There are big muscles that we use in day to day life that can take become overly strong and tight leaving other muscles weak and lengthened. For example you may have tight hamstrings (back of the thigh) but weak gluts (in the bum). Balancing out these muscles will lead to less aches, pains and a better functioning body.

Improving flexibility may not be the top of most men’s list but if you are more flexible then you will move better and be less prone to pulling muscles and injuries.

Everyone needs core strength. It’s not all about amazing abdominals and a six-pack, although you can definitely get those from Pilates. Think more about how a stronger core leads to less back pain, more strength and movement in your limbs. It can also lead to you lifting heavier weights and help prevent injuries.

When done properly Pilates is flipping hard work! I’ve worked with a few men who have almost been in tears during a workout. It can really push you to your limits but also relax you too.

If you haven’t tried it, you really need to.

I’d love your feedback if you are man who does Pilates – how do you find it?

My Top 3 Pilates Exercises for Pregnancy.

30 July, 2025 Priya Tew

I’m a huge fan of Pilates during pregnancy, it really kept me strong, active and held my pelvis together throughout 2 pregnancies. In fact in my second pregnancy when I was teaching 11 Pilates classes a week and doing Pilates daily I had no lower back pain or pelvic pain. It really does work!

So here are my top 3 Pilates exercises to do in pregnancy. These were filmed when I was 34 weeks pregnancy myself and are safe to do throughout all 3 trimesters of pregnancy and after birth too.

http://www.youtube.com/watch?v=p97UC4_tDTA

You can buy my “Bump to Birth” Pilates in Pregnancy DVD here.

Breastfeeding and Exercise

10 August, 2013 Priya TewLeave a Comment

I’m posting this after a couple of posts and questions on the topic… I myself remember being a bit worried about breastfeeding and exercise but my experience was that as long as I fed before and after exercise I had no problems (the hubby on the other hand sometimes had a fractious baby!). I’ve based some of this on my initial questions and those I’ve been asked.

Feed before exercise

I’d always suggest that you feed your baby before your exercise. If your breasts are full, chances are they will feel uncomfortable, and any amount of activity may stimulate milk flow, so it’s advisable to wear breast pads. If it’s a class like the ones I teach you can probably arrange to get there early and feed the baby before class. If not feed at home or even in the car! Remember you could also express if feeding is not an option.

Is a sports bra necessary?

Getting a properly fitted sports bra is essential if you’re embarking on any type of fitness class or activity to reduce the amount of “bounce” and provide adequate shock absorption to the breasts. Although wearing a nursing bra is very convenient for feeding before or after class it will not provide enough support. Consider wearing two bras, with a nursing bra on first, then a sports bra over the top. I know it sounds like a bit of a nuisance, but this “double-bra” effect will you with the support you need. I remember doing this and then whipping my top and sports bra off to feed in between classes on occasion – rather crazy but necessary 😉 I’m going to be looking out for a breastfeeding sports bra with baby 2 on the way, these are now more readily available thankfully.

Body positioning

I’m always quite aware of this in my post-natal classes. Lying directly on your front can feel uncomfortable when breastfeeding. For others, it feels fine. When performing any exercise in this position, if it feels uncomfy, either mention it to your instructor who should be able to offer you an alternative exercise or you could try placing a rolled up towel above and/or below your breasts to reduce the amount of discomfort/pressure. Personally I only put ladies on their tummies for a short period of time then we change position.

Range of movement

Again, for comfort, it’s advisable to keep the range of movement of some arm exercises smaller and controlled. Anything vigorous that involves you reaching your arms over your head repetitively will cause tenderness, so it’s important you keep the range of movement of your arms smaller. You know your body best, at the end of the day, so choose what feels comfortable for you.

Milk production

There is no significant research to suggest that moderate-intensity exercise inhibits milk production. Examples of moderate-intensity exercise include: weight training, low-impact aerobics, walking, swimming. A study by Carey & Quinn (2001) suggested that lactate levels of milk production changed only after a mother performed maximal intensity exercise, and this may affect baby’s acceptance of post-exercise breast milk. But, the authors agreed that it’s highly unlikely that a postnatal women would feel comfortable pushing themselves to this level, so its findings have been discounted. Moderate-intensity exercise however, with good hydration will not affect the quantity or the quality of breast milk. Note the key here is good hydration. A great tip is to have a glass of water every time you breastfeed.

I hope this helps, any questions let me know and I’d love to hear your feedback too.

Pilates helps in Sport.

10 August, 2013 Priya Tew

Currently we are getting a few more sporting types coming through the studio who are looking to use Pilates to improve their performance. Pilates is especially effective in building core stability, improving focus and injury prevention. All sports have their own key patterns of movement and repeated use of these movement patterns can result in muscular imbalance. Less relevant muscle groups can become weak and inefficient, with the more predominant muscles becoming bulky and tight. Pilates focuses on the body as a whole, aiming to rebalance muscles and improve postural alignment. Here are some of the ways Pilates can help in specific sports.

Cricket:

Both Mike Atherton and Graham Thorpe use Pilates as a way to overcome previous injuries and to prevent future ones. Pilates provides key benefits for both batsmen and bowlers, which is why many top cricketers use it in their training. Mike Atherton, the former England captain, swore by Pilates as a way both to recover from injuries and to prevent future ones. Graham Thorpe, another England batsman, abandoned his cricket equipment and used Pilates to overcome serious back problems he’d acquired from playing the sport.

Pilates improves flexibility and strength, enhances posture, balance and co-ordination and develops core strength. Incorporating Pilates into your training programme is the perfect way for cricket players to improve their posture which in turn will improve the way they handle their cricket equipment.

Snowboarding and Skiing plus Watersports:

Pilates challenges the deep abdominal ‘core’ muscles that help to maintain the dynamic, balanced posture that is essential for safe and efficient skiing or snowboarding. A strong core helps to counteract the twists and turns of the slope, and gives you the ability to negotiate the slopes or the water with great balance and poise.

Golf:

Tiger Woods, Annika Sorrenstam and Rocco Mediate have all incorporated Pilates into their training regimen and the results are clear!

The golf swing is a little one-sided, which can create imbalance in the body. Pilates helps you to swing from your core, not from your limbs, and to balance out the body against the forces of the swing. If you strengthen the core, increase your flexibility, build stability in the pelvis and shoulder girdles and balance both sides of the body, it will allow you to hit it farther, straighter and more accurately.

Running:

Runners advocate Pilates because it builds long, strong muscles, improves flexibility and lessens the risk of injury. Runners often suffer from back, knee and hip problems from the constant impact involved in running. Pilates concentrates on posture and alignment – it opens up the hips, the vertebrae in the lower back and focuses on joint mobility.

Horse-Riding:

This requires balance, good posture and strong gluts, thighs and core. Pilates will help to correct postural imbalances, create body awareness and stretch out tight glut and hamstrings.

Football and Rugby:

A growing number of top footballers and rugby players do Pilates as a way of improving co-ordination, mobility, flexibility and technique, as well as for prevention and recovery from injuries. The All Blacks and the Welsh Rugby Union is among the high-profile advocates of Pilates

Football and rugby both demand rapid directional changes, often at near-maximum pace, which demans flexibility in the body. The players also need to deliver controlled power from unbalanced body positions for tackles and scrums – all Pilates movements are initiated from a strong core to provide stability, and targeting these requirements can aid injury prevention and enhance performance by developing stamina, co-ordination and strength. Hamstring tears are common in both sports – focusing on the stabiliser muscles of the pelvis (the buttocks and groin muscles), will help prevent them.

Milk, the best rehydration aid after exercise.

13 July, 2014 Priya Tew

There has been a growing interest in milk and it’s uses in exercise. Most of the studies are small ones but the evidence is mounting and consistently shows that milk is a great way to rehydrate after exercise.

Skimmed milk has been found to be an effective post-exercise rehydration aid and is more effective at the fluid balance restoration than sports drinks.

Low fat chocolate milk has also been used to provide fluid after exercise. Its ratio of 4:1 Carbohydrate to protein plus the sodium in it have been found to be very effective, leading to it being used by athletes, such as Michael Phelps.

Why?

Milk contains:

Protein – 80% casein, 20% whey which may reduce muscle damage and aid muscle repair. Who needs a protein shake when you can have the natural form of protein?

Branched chain amino acids – leucine, isoleucines and valine, making supplements unnecessary.

Carbohydrate – in the form of lactose to replenish the muscle and liver glycogen stores that will have been used up.

Fat – to fill you up post-exercise 🙂

Calcium – for bone health.

Water – 87%

Electrolytes – sodium and potassium which improve rehydration, helping you rehydrate quicker than with water alone.

I’m not suggesting you need to have a glass of milk after a walk or a gentle exercise session but when you know you need to rehydrate and replenish milk is a great choice.

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