30 Sessions to a New Body?

There is a well known and loved quote from Joseph Pilates himself that in 30 sessions you will have a new body. I sometimes think that this quote gets taken out of context and leads to people expecting a beach bikini ready body from 30 pilates sessions. Sorry to be the bearer of bad news but doing Pilates once a week for 7 months is not going to do that.

So was Mr Pilates wrong? No, I don’t think so, but I think he had a different emphasis on this. I think he was meaning 1-2-1 sessions rather than group classes, he used a lot of equipment including the reformer and cadillac. I think he would have been expecting homework to be done between sessions and I think his style of teaching would have demanded you continually work on your posture and core daily.  Let’s face it, 7 months working in this way and you should be seeing great results.

This is not to say doing a weekly Pilates class isn’t beneficial. More of the point to highlight is that a weekly class is only 1% of your week and what you do the remaining 99% is key. So making Pilates a regular part of your day is the key. This doesn’t have to be a full hours workout, but more taking 10 minutes to focus on a few target exercises and keeping your posture high up the list of priorities in your day.

If you can manage a regular 1-2-1 session then this will also step things up a gear for you. I always notice that I work harder and see greater benefits for my own Pilates practise and body when I have regular 1-2-1’s. These don’t have to be weekly, I have clients who book in monthly for a reformer session to get that extra input and encouragement. Taking your Pilates from the mat to the equipment can show you where you need to focus your efforts. I’ve recently found that although I can do a roll up on the mat with ease, when I do it on the box on top of the reformer I struggle to get segmental work through one part of my spine. Cue a lightbulb moment and lots of focused stretching, segmental moves and practise.

So this post is all about encouraging you to take your Pilates out of the studio. Find some moves that you know you need to work on. The moves that you struggle with or the ones that you know help your body. Get your focus onto your posture and your everyday movements. Then you will really start to see the changes.

The 3 top benefits of postnatal pilates.

It strengthens your core and fixes your body. This is HUGE NEWS. Mums are lifting, bending, rotating, reaching, rocking, pushing and feeding babies. A whole lot of work and strain on the body. The core is made up of the abdominal muscles, the back muscles and the pelvic floor. This cylinder provides the support for the rest of the body to move. After carrying a baby in your womb for 9 months there has been quite a strain on the core. Your abdominals have been stretched and may have stretched apart slightly (diastasis recti). Your pelvic floor muscles have been supporting a heavy load and then may have helped push a baby out. Your lower back muscles will need supporting and strengthening as your baby grows and gets heavier. This is where Pilates has been invaluable for me and it fixes me weekly. Yes there are plenty of other fitness classes you can do postnatally, but a specialised postnatal Pilates is the one you want to do FIRST. It provides you with the foundation that you need to rehabilitate your body after pregnancy and labour. If you do not strengthen your core and get your posture sorted then later along the line you could suffer set backs and problems such as leaking and abdominal separation that doesn’t heal up. If you have this issue come see me for a 1-2-1 session.

If you have pelvic floor issues then you need to be on my pelvic floor workshop.

There are a couple of ways we work on core strength in classes.

Firstly BREATHING. It is something we all do all of the time but breathing using the diaphragm will help the core work in synergy. The Diaphragm, abdominals, back muscles and pelvic floor are all involved in breathing. Try this out:

1. Place your hands around your ribcage. Inhale feeling the breath come into your ribcage. So your ribs move out to the side, your back expands, your chest expands.

2. As you exhale, breath out with pursed lips, feel the tummy come in, the lower back tense and try to get right to the end of your breath to feel an tension in your lower abdominals and a lift in your pelvic floor.

3. Practise this for 5-10 minutes and it really can help, plus it relaxes you 🙂

All the Pilates moves are layered on top of the breathing. It can take a while to get the breathing at the right time and in the right way but suddenly it will click.

It reconnects you with your body. As a mum your primary focus is on your gorgeous baby. There is less time for you to look after your own body and this can get pushed down the list of importance. However your postnatal period is an important time of recovery for you.

A postnatal class can teach you how your body feels when you do certain movements. I know I can be busy rushing around all day and then suddenly in a class I realise my shoulder is out of alignment or my hips ache. It makes you focus on your tummy and pelvic floor, an area many mums don’t want to connect with post-birth. Let’s  face it things are changed in or bodies but it is something to embrace and work to strengthen rather than to avoid. A class also means someone else also has a look at how your body is functioning, which can give you valuable insights and reassurance.

I myself go to classes so that someone who knows my body can give me feedback and push me further. We all need someone who knows us well to watch out for us.

It is you time. Our postnatal classes are run with a creche. I love babies, but having taught with one crawling around the studio, going under and over me… I know how distracting it is to doing the moves correctly. You tense up in order to ensure baby is safe which then means you do not get the full benefit from the class and exercises. You listen to their noises and not your body.

We’ve found over the years that having a creche away from the studio works best. Then the mums are not listening out to their babies, they aren’t all in the studio freezing each time a  baby makes a noise, working out if it is theirs, if so do they need to go to baby. It takes trust on the part of the mum, but James has been running our creche for 7 years now and has seen an awful lot of babies in that time. If he can’t cope and needs a mummy, he knows when to ask.

So if you are thinking about trying a postnatal class I would highly recommend you try Pilates. Yes I am completely biased, but I am also proof that it works. Having had 3 babies, I have rehabilitated each time with Pilates. It works.

Children’s Pilates is Starting!

Pilates with Priya: Children's Pilates Classes

 

After much nudging and poking from my own daughter and other mummies, I’ve finally taken the plunge to put on a children’s Pilates class. My own girl loves Pilates and often asks to come into a class. She actually really gets the concept of it and it helps her move more, stretch and slow her busy mind down too.

Theses classes will be focused on partner work, posture, stretching, functional movements and chilling out. Mindfulness is the buzz word right now, we will be using body movements in a calm, flowing way to relax the mind and hopefully the children will really benefit from this and sleep well!

Get in touch if your child would like to come along.

Pilates for Dancers – Dance Circle Day.

What an honour to be asked to teach at the first Southampton Dance Circle Day on May 30th 2017. This was an event run by local dance teachers, all working together to put on a great event for any children in their dance schools and in the local area. I love the collaborative nature of this, the non-competitiveness and the sheer passion the teachers all have.

Pilates is well known to have amazing benefits for dancers. Joseph Pilates himself worked dancers and in fact for a while Pilates was taken over by the dance world. So without a doubt Pilates can help children in dance too. I was excited and slightly nervous to see how a Pilates class would go down in a day of other exciting dance classes. I was part of an amazing line up including: Ballet/Contemporary with Louis McMiller (Royal Ballet Grad), Contemporary with Amy J Ireland, Musical Theatre with Sarah Evans (recommended by West End Star Ricky Rojas), Tap with Viki (trained with Tap Attack), Hip Hop with Cesa Hijo de Lalan.

The children there were a pleasure to be with. The older ones really worked hard and I could see them taking what I was saying on  board. I was able to push them quite hard and they even posed nicely for the local paper!

Pilates with Priya: Dance Day Pilates

The middle group of children had the definite mid afternoon slump session and so Pilates was great for them as they got a little lie down and some super stretching was done.

The tiny ones were super cute to teach, I could have cuddled them all! At the end of a very busy and active day a few were almost asleep but they gave such concentration to the class, I was super impressed.

Dance day pilates 2

Thankyou so much for asking me to come along and teach, I hope the children enjoyed it. Some of the feedback that I have heard so far is it made some of them feel all calm and relaxed, which is a good thing in my book! Maybe we should add in some mindfulness next time too.

Next Dance Circle Day is October half term. I know I will be booking my girl on it.

If you are interested in a Children’s Pilates class then do get in touch, we are launching one soon!

Pilates at Riverfest

May bank holiday weekend is festival weekend. Well in Southampton anyway. Whilst Common People had all the big names over on the Common, our local park, Riverside Park,  had it’s own first festival called Riverfest. This was a wonderful event that brought together so many from our local community and worked to highlight our local businesses, science, arts and celebrate our river and park.

Pilates with Priya: Riverfest 1

With music from many bands (my fav being the Southampton Ukelele Jam), puppet shows, stalls, cafe’s, spoken word, fruit and vegetables, scientific experiments, boating, whisking (swapping of items you no longer need), yoga and of course, pilates.

Pilates with Priya: Riverfest 2

This was the first time I’d taught Pilates outside. I’d often thought about it, Pilates in the Park sounds fabulous, but a studio with a comfortable floor, mirrors and easy access to equipment is always easier! We bundled some mats up into our pram and set off to the park with the whole family to give it a whirl. Setting out mats on the grass instantly attracted lots of children, so I actually ended up teaching quite a few small people. It was so nice to see them get involved and enjoy it, showing their parents what to do. I think we need a children’s class added to our studio timetable now!

Pilates with Priya: Riverfest 3

Pilates with Priya: Riverfest 4

The event had a real community spirit to it. It was lovely to see so many people (about 4,000 attended) come along, lots we knew, lots who knew who we were. It showed the local talent and amazing businesses we have.

So would I teach Pilates outside again? Totally YES. It obviously presents its challenges, but it was such a beautiful setting and so nice to be in the fresh air doing our thing.