priya tew | Pilates with Priya

Sitting is shaving years off you.

31 January, 2015 Priya Tew

How long do you sit for on an average day? Think it through to include driving, eating, work, relaxing…. I bet it is longer than you would expect. Most people don’t realise how long they sit. We’ve turned into a society that wants to sit rather than stand. Standing is seen as harder work, however sitting is actually causing your body a lot of problems.

Britain has been found to be one of the most sedentary countries in the world. We spend an average of 8.9 hrs a day sitting. That’s over a third of our day sitting .

The Issues:

Sitting for 8-10 hrs leads to a 90% gtr risk of Diabetes and 18% greater chance dying from heart disease and certain cancers. Now those are huge statistics. No wonder diabetes is on the increase.

Sitting for 60 mins or more impairs the blood flow through the arteries. When the blood doesn’t flow as easily you are at higher risk of a stroke and heart disease. A simple 5 minute walk every hour can help negate this.

Sitting leads to a tight, less mobile back, lower back pain, tight gluteal muscles, short and tight hamstrings. This can all lead to back and shoulder pain.

Remedies:

Stand up every 30 mins and have a walk around.

Find more ways to stand up as you do things – e.g. take phone calls on your feet, walk instead of driving, stand up on the train.

Build in regular walks to your day – park your car further away so you walk further, have a lunchtime walk, get a dog!

Borrow small, active children that need exercising and chasing 😉 (mine are available on loan).

Look at getting a standing work station.

Use some simple leg and back stretches and mobility exercises daily.

Build Pilates in more than once a week – find the right exercises for your body and do them daily.

It’s not all about strength. Tightness can be a Weakness.

25 January, 2015 Priya Tew

Pilates for me is constantly a challenge. I teach it, but I am also still learning it and I think I always will be. That is one of the reasons I love it so much. If something is too easy, it loses it appeal to me. I’m certainly not uber flexible, ultra strong or a Pilates Pro. I am however consistent, always looking to learn, able to listen more and more to my body and Pilates is an exercise I enjoy. Finding exercise you enjoy is always important, if you don’t like it you will not stick to it.

One thing highlighted to me this week is how Pilates is not all about how strong you are. Yes you need core strength to do a teaser and upper body strength to complete a good front leg pull back… but you also need hamstrings that are released so you can straighten your legs for a teaser and if your pecs are tight you will struggle to get the full range for the front leg pull back. So I’m introducing new release stretches into our classes. A tight muscle can be a weakness.

Think about it, what is different those weeks when you suddenly cannot do certain exercises. The roll up is one of those that often gets affected. Tiredness, tight muscles, overworked muscles, the breathing and lack of concentration all play a role – not just core strength.

So this week when going around your daily activities work out where you feel restricted movement, what areas feel tight. If you sit alot at work this may be your hamstrings, if you are on the floor playing with small children it may be tight pectorals from having a rounded upper body posture. Lifting, leaning, driving, looking at a screen, wearing shoes – unless we do these everyday activities with proper alignment we will get tight muscles somewhere.

My challenge to you – go and release them. Find a roller, a spiky ball, a tennis ball and get into those tight places. Stretch out with a band, a rolled towel or just on the floor. Think about what you are feeling and then see if you notice the difference. If you can, release some of these areas before your Pilates class. Then see what happens.

Life with 2 kids

24 January, 2015 Priya Tew

The past 15 months has actually flown by in a mix of sleep deprivation, adrenaline and frenzied activity including Pilates. Having my second baby has meant that I’ve found a lot of things easier in terms of understanding my baby’s needs, realising why they are crying and knowing top tips like how to occupy a mobile baby when you need them to lie still for a nappy change (give them your phone) and to never throw them in the air after a feed, unless you like a milk explosion in your hair.

What have I learnt?

That having 2 kids is twice the work, twice the sleep deprivation but four times the pleasure. I’ve so enjoyed watching my 2 get to know each other. From the moment her little brother was born Miss K has loved spending time with him and now he reciprocates that. Watching how their faces light up when they see each other is just beautiful.

Boys are cheekier, move faster, get into more mischief but give more kisses and cuddles! Today I’ve had a toothbrush in the toilet, porridge in my hair and found him standing up at the kitchen sink trying to wash up.

Changing a boys nappy is different to a girls 😉

Second baby means you are even more sleep deprived as you wake up with both children and cannot nap in the day. My best moment recently was getting a lift home with hubby and not realising for over 24 hours that I’d left my car the other side of the city. Thankfully not in a car park or that would have been a big fine!

I can juggle a lot of things at once, most of the time. Some days it gets too much and I just need to ask for help. You know what? That is ok. Find friends who you can be yourself with, hang out with warts and all and who will be there at those times.

Children break you – in the nicest posssible way. My patience has been tested to it’s limits, my teaching skills refined and my body pushed, pulled and climbed upon. I lift, carry, throw and move heavy people daily. Pilates fixes me and my children break me. It’s an ongoing battle.

My studio is my haven. In there, it is usually peaceful 😉

Top Tips:

Relax into the carnage. Your house will be a mess but your children are making memories and you don’t want to miss those moments. The second you tidy up there will be a child filling the space.

Keep a camera ready at all times. Thank goodness for my phone. Capture those funny times.

Embrace the moment. They really do grow up so very fast. You don’t want to miss it. Even when you’ve been rocking the baby for an hour, feeding most of the night or have to cancel something as the toddler is ill – I try to see the positive. I get to spend more time with them whilst they are little.

Prepare ahead as much as you can. If I have a hectic morning I will even put the cereal in bowls the night before. If you want to eat healthily then cooking in bulk and meal planning really helps. However as much as you prepare ahead, there will be times a nappy explosion comes at the wrong time and you are just late!

Turning those January blues to purples.

18 January, 2015 Priya Tew

Anyone else got that January feeling? The kind of post-Christmas hangover, feeling slightly jaded, cold, fed up and a bit blue? I certainly do. Probably not helped by my delightful children not letting me have much sleep since Christmas Day – seriously just 4 hours sleep in a row would be amazing right now.

I thought I would share my secret tips on how to get through these blue weeks and change them to a more positive purple as people often ask me how I manage all I do. Purple is apparently all about creativity, seeing things in a positive manner, slighly unconventional and inspiring. Sounds good to me!

1. Top of my list. Aim to see the positive in all that happens. Even when it’s a bit rubbish: your child poos in the bath (as happened tonight) there is a positive – it made me clean the bath toys thoroughly!

2. Eat well. I know, everyone says it is important. Have you tested it out? Eating fresh food, plenty of fruit and veg, wholegrains and cutting down the sugar and processed rubbish really does make you feel so much better.

3. Get outside. Even though it is cold. I work from home and I really suffer with the cold. My fingers and toes go white. However getting fresh air and exercise outside boost my mood, my brain power and my energy levels.

4. Be more active. Activity release endorphins that make you feel good. So come to an extra drop in Pilates class, get our DVD or just run around the house!

5. Write a list of the things that make you feel happy and are relaxing Simple things that you can build into your life. Like having a bath, singing to music, laughing on the phone with friends. Then do them. For me, dancing in the kitchen with the kids, doing my own Pilates class and being creative in my kitchen helps keep me sane. Well as sane as I can be!

What are your top tips for surviving those blue months?

Nutrition in Pregnancy: What to Eat.

13 January, 2015 Priya Tew

Diet in pregnancy is key. What you eat in that time will influence the growth and development of baby not only whilst it is in your womb but for the rest of it’s life. It is therefore a pretty big responsibilty to eat well isn’t it. Research shows us the risk of chronic diseases can be influenced this early on by the mum’s diet – we are talking type 2 diabetes, obesity and some inflammatory diseases, so it’s pretty important stuff. Your baby’s tastes can also be influenced by what you are eating, which makes sense seeing as they are getting their nutrition from you. Here are some top tips on how to ensure your diet is well balanced and keeps both mum and baby in tip top condition.

Eating for 2?
A myth, sadly! You actually don’t need to eat as much extra as you may think when pregnanct. Many people I meet use pregnancy as a chance to over indulge. It’s almost a green light for chocolate and biscuits. However the body actually adapts in pregnancy by either absorbing more from food or by decreasing the amount of nutrients lost. It’s a very clever system, which means you don’t need to be eating much more at all when pregnant. For example non-haem iron (from plant sources) is absorbed better and less iron is lost as menstruation does not occur in pregnancy. For some nutrients such as calcium the increased amount needed for the baby is met extra calcium being released from the mum’s bones.

You will need the equivalent of an extra slice of toast and a banana in the last trimester of pregnancy, but that is about all. The best thing is to eat according to appetite, sticking to healthy, nutritious foods. It is also good to not deprive yourself, so the odd treat is still allowed! I used to have a soft spot for Crunchie’s when pregnant 😉

Key nutrients to focus on are:
Folate – extra 400µg per day for first 12 weeks of pregnancy and during conception.
Vitamin D – 10µg per day throughout pregnancy
Vitamin C – extra 10µg/day in last trimester
Vitamin A – caution, 100µg/day only, some vitamin supplements will be unsuitable in pregnancy as they contain too much Vitamin A.

Iron – eat plenty of iron rich foods. Good sources are red meat, green leafy veggies, dried fruit, beans and pulses, nuts, seeds and fortified breakfast cereals. Try a lentil bolognaise with plenty of green veggies or make some hummus with chickpeas and tahini.

Calcium – include good sources of this 3-4 times a day (yoghurt, milk, ovaltine, ready brek, dried fruit, rice pudding, custard, sesame seeds, gree leafy vegetables, fish with small bones). Why not make a smoothie with fresh fruit and yoghurt.
Omega 3’s – eat 1 x 140g portion of oily fish per week – salmon, fresh tuna, haddock, trout, mackerel, pilchards, kippers and sardines. You could make a fish pate or try sardines in tomato sauce on a baked potato.

Plan to Eat:
At least 5 portions of fruit and vegetables per day
Starchy carbohydrates at each meal – focus on wholegrains
Iron rich foods each day
3-4 calcium foods a day (yoghurt, milk, cheese, rice pudding, custard, sesame seeds, green leafy veggies, ready brek)
Oily fish once a week
Lean protein daily

Come discuss Pre/Postnatal Nutrition on #PPNchat Tues 13th Jan 10am.

22 July, 2025 Priya Tew

Every month myself and the lovely Claire Mockridge host #ppnchat. This is an hours twitter chat for anyone working in the pre/post natal field. Not just pilates instructors but massage therapists, doula’s, personal trainers, chirpractors, osteopaths, yoga teachers, antenatal class teachers, midiwfes, physios, nutrition experts… and this is not an exhaustive list of course.

It can be pretty lonely working in this field as there aren’t that many who specilise in this area, so if that is you or someone you know then come along and join in the fun on TUESDAY 13th JANUARY 2015 at 10am.

We are there to network, , swap ideas, share knowledge, learn from each other and each month we discuss a topic.

This month it is NUTRITION. You may or may not know that I am also a dietitian, so I’m well equipped to share some tips on this subject. Here are the questions we shall be covering (but feel free to add your own in the chat).

QUESTIONS:

1. What are the main areas of confusion for pre/postnatal nutrition?

2. The foods should be avoided in pregnancy?

3. What are the key nutrients that need a special focus on when pregnant/postnatally?

4. Does the body need extra when breastfeeding? If so how can this be provided?

5. Share some healthy snacks and recipes for new mums and mums to be.

GUIDELINES:

Every tweet you send must contain the hashtag #ppnchat (otherwise you’ll be just talking to yoursel
When answering a question, please include ‘A1′ at the beginning, followed by your answer: eg A1 Yes, I test all of my postnatal clients for abdominal separation when they come along to my fitness and Pilates classes #ppnchat
Tweets must be fewer than 140 characters, so keep things short and keep chatting.
Twitter’s tagline is ‘Join the Conversation’, so please don’t be shy!

If you can’t make the #ppnchat don’t worry – just search the #ppnchat hashtag when you’re next online and connect with those who took part afterwards. We will also upload a summary of it all after the event.

Please help spread the word about #ppnchat on Twitter, Facebook, Instagram, Pinterest or via your mailing list.

See you on the 13th at 10am.

Make sure you have a healthy brekkie 😉

C sections, the how, what and why of exercise

5 January, 2015 Priya Tew

C-sections can be planned or emergency. I knew very little about them when I gave birth the first time and actually avoided the antenatal class on the topic! However it is really best to have some knowledge in case you have one. Some women elect to have a section, and others go through the stages of labour and then deliver their baby via section. Around 25% of all births in the UK were delivered by section (2008).

What is a c-section?

An incision made horizontally, just above your pubic hair line. Contrary to belief, your abdominal muscles AREN’T actually cut with this incision, it’s the outer coating of the muscle, and the cling film type structure in between the 6-pack muscles that is. The incision is made on the outside of your body horizontally, and then your surgeon gently peels your Linea Alba apart (vertically) to gain access. The Linea Alba runs vertically down your stomach, and separates your six pack muscles in half, above and below your belly button. The outside incision is then sutured back together, but the inside cling film/Linea Alba is not.

I know I’m having a c-section, so I don’t need to do pelvic floor exercises, right?

If you elect to have a section, there’s a misconception that your pelvic floor will be fine. You might think that because your body won’t be going through the stages of labour, your pelvic floor won’t be affected. However, pregnancy itself puts tremendous pressure on your pelvic floor, as the weight of your developing baby gets bigger and bigger, and therefore weakens these muscles. So, it’s still very important that you strengthen your pelvic floor during and after pregnancy, even if you elected to have a section.

When can you return to exercise following a c-section?

You will need to have had your Doctor’s Check up before your return to exercise after a c-section, which, depending on your Doctor’s Practice/Surgery could be 8 weeks, 10 weeks or even 12 weeks, so give them a call to see what their guidelines are. It’s major surgery and your body will need time to heal, so my top tip is to listen to your body and don’t rush back into exercise too early.

What is recovery like after a c-section?

After a c-section, your recover time is longer than a natural birth, you may have a loss of sensation, a numbness in your abdominals especially around the scar area, and the scar tissue itself may reduce your ability to do certain movements completely pain-free. Your pelvic floor may take a little while to activate consciously too, but keep sending the signal from your brain to these muscles, and eventually, it will switch back on, I promise.

What exercise is safe after a c-section?

Postnatal-specific Pilates-based or core exercise is probably THE best form of exercise for any new mum to be doing, regardless of the type delivery. Pelvic floor work and then TVA core work is essential to get everything firing again and to start toning that tummy too. It can take time for sensation and nerve impulses to start working again, but it will happen. Patience and perserverance are needed. Babies teach you a lot about both of those I find 😉

Pilates to Detox

1 January, 2015 Priya Tew

It’s that time of year when people have over eaten, drunk too much and not been as active as they usually are. Plus there are still a pile of treats hanging around tempting you. I know as there are choccies and cake in my house looking at me.

Detox is one of those buzz words each New Year.

“a period when you stop taking unhealthy or harmful foods/drinks, or drugs into your body for a period of time, in order to improve your health”

Which got me thinking as to how Pilates can be seen as a detox, cleansing the body of things we don’t want, improving health.

1. It releases tight muscles. A tight muscle is going to cause a restriction in your movement patterns and may cause pain.

2. It stretches you. Those muscles that are shortened will love you for it. One of the common ones being the hamstrings which are shortened if you sit down a lot.

3. It relaxes and calms you. No one goes out of our classes feeling more stressed or anxious than when they walked in.

So for me, Pilates is the ultimate detox. It leaves my mind and body feeling decluttered, destressed and detoxed.

So in 2015, step away from the fad diets, the juices, those resolutions that won’t last. Embrace a healthy lifestyle, eating a balanced intake of food you enjoy and that is good for you. Keeping active in the best way for your body.

Top 3 exercises for preparing for labour/birth

30 July, 2025 Priya Tew

Giving birth is amazing, scary, hard work, unpredictable, a miracle and beautiful. I’ve only been through it twice and both times it has been a different, but unbelievable experience. I’m completely in awe of how the female body nurtures the baby and then goes through the birthing process. I learnt so much from giving birth the first time that it has shaped the way I teach my classes, with a focus on remembering to practice breathing, relaxing the pelvic floor and releasing tight muscles groups.

So here are my top 3 exercises to help you prepare for labour.

I used hip circles throughout my second labour as I found I naturally wanted to do this movement and it helped me work through my contractions.

The “drop the baby” exercise is the one I so needed to know before baby 1 as I was rubbish at relaxing my core! There are disadvantages to having a strong core 😉

CAT is one of the favourite exercises in my pregnancy classes. It is great for helping release and mobilise tight lower backs and just feels so good when you are pregnancy.

Go practise ladies!

http://youtu.be/uHhtt1lSbOI

If you want more exercises to help you through prepare for labour, help you through pregnancy and also postnatally then please check out my DVD’s.

Fascinating Fascia, why moving is good.

12 December, 2014 Priya Tew

So I’ve back at the study at present. As part of a course I am studying I’m delving into Fascia. Quite simply fascinating.

Fascia is the web of fibres and proteins that form a layer that connects the whole body. It can be seen if you dissect the body. Sometimes known as connective tissue, it connects one muscle to another. Described as “the fuzz” in this famous video to those fascia geeks or as cotton candy or cling film. When you are tight the fascia builds up and you need to release and “melt the fuzz” or over time you will end up with an inhibition to your movement.

The theory is that tension, injury or a postural issue will affect the fascia and this then ripples out across the rest of the body along myofascial meridians. Imagine 6 people holding a sheet taut between them, a pull at one place will be felt by all of them. So that injury in your ankle will cause a build up of fascia (think thicker strands, more of them) that can have an affect higher up the body, in your opposite rib cage for example. Now it’s not new to know an injury in one part of the body can affect another. The difference here is thinking about the muscles not working in isolation but the fascia are the connections between the muscles and transmit tensions and movement through to other muscles.

So movement is good and staying static is not. Stretching and using our full range of motion is important. This is where massage and release stretches come into play. Using rollers, balls and hands to massage the fascia can that has built up in an area can be broken down. Hence why that not so comfortable roller massage is important!

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