The New Normal?

Whilst lockdown has been a tough, it has also been a time of innovation and learning to work in new ways.

Online classes have been popping up everywhere with versions where you can see all the particpants and versions where you cannot. It’s been a time to try new things or go old-school back to things you used to enjoy. A time to slow down the pace and a time to reflect on what is important.

I’ve felt so very lucky to be able to run classes online, it has brought me a lot of joy to be able to see my class members online each week and to chat to them. It has also been pretty exhausting to adapt to new ways of doing things, so I’m super proud and thankful to everyone in our studio for doing this and for sticking with us whilst we worked it out.

To be honest I wasn’t convinced online classes would work, how can you correct people over the internet? It turns out that if you are creative it can work well and for some of our classes such as the postnatal ones I think it works better for some people. Whilst I will always be a lover of being hands on with people and seeing people face to face I can see that online classes have their benefits too.

Benefits of online classes:
– Able to join from wherever you are, you don’t have to be local, it is lovely to welcome back people who had moved away and welcome new people.
– Safety in terms of physical health.
– You can do it in your PJs!
– No travel.
– You don’t have to be in a certain room, you could be in the garden, the park or anywhere as long as you have your phone with you!
– No need for childcare.

 

Problems with online classes:
– Lack of space and equipment. It has lead to some creative solutions with baked bean cans, pairs of tights and using childrens bedrooms. Where there is a will, there’s a way!
– Not wanting people to see you in your homes. I totally understand this, but also I promise once you have done it you will realise people really are only watching the teacher.
– Internet access and technology glitches!
– Having “helpers” so you don’t get the peaceful class you would like.
– Harder to follow over a screen.

Whilst group classes online are not for everyone, I totally understand that being able to see each other in your own homes is not always ideal, it has opened the doors for those with children or those who have moved way who want to join in. For me, it has been lovely to see all the pets and children joining in! I like to be able to see people whilst they do pilates so I can offer correction and teaching tips.

The future for us right now will continue to involve some online classes, I imagine these are there to stay. This time is a time for you to decide what works best for you. So if you are enjoying the online classes and do not feel the need to come back to the studio as soon as it is possible, we will be supporting that. If you know you need to be in the studio to get away from the house, then we hope to support that with limited numbers.

I’d love to hear your thoughts on how you have found online classes and what that sweet spot is with online and in person?

How to combat p

It’s what you do daily that counts. This is true in so much of life.
Posture is important.  There are things that you have to do on a day-to-day basis that will affect your posture. For example carrying a child, carrying a bag, how you sit, driving a car, the shoes you wear and the chair you sit in. Studies show that sitting at a desk for long periods can lead to a forward head/neck posture which then can result in back pain.
The key is it’s what you do on a daily basis even hourly basis that makes a difference. So if you can make small adjustments to your day over a long term period this will add up. You cannot think about your posture all the time but you can adjust how you move, lift and sit to make small improvements.
It’s the same with eating. As a dietician and I know that deep changing small things in your diet will add up over the long term. So adding in one extra portion of fruit a day will make a long-term difference to your health.
So the challenge is to find those things that are causing you to have pain or tension in your body. A good way to do this is to go and see someone who specialises in looking at bodies. For example a Pilates teacher or a sports massage therapist such as myself. A postural assessment and a chat about your daily life can highlight some of the things that are going on that are causing the problems. It isn’t always obvious, so the position of your foot can impact your hip for example and what is happening at your hip can affect your shoulders.
Whilst you may not be able to change all of your daily activities that are leading to push your balances. But you can do is be aware of this and use some daily exercises to help release the tension and reverse the impact on your body.
For me carrying a heavy toddler is not great for my body. I know that I have tightness in my hips and my glutes and in my thoracic  spine pain in my thoracica spine from this. I can’t not carry my child but I can use regular exercises to help mobilise, stretch and release those areas as well as keeping strong.
So the challenge is to realise which areas of your body need strengthening, which need mobilising and to have a daily self care programme to help. It may only need 15 minutes of your day to keep your body in tip top form. If you don’t have a plan like this then find someone to work with you and to help you create one. Then regular massage, and exercise sessions will help you stay motivated and moving pain free!
Get in touch to book a session: priya@pilateswithpriya.co.uk

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.

 

3 reasons your abdominals may not be healing up.

Saggy Tummy skin?

Mummy pouch?

Abdominal separation that hasn’t healed?

Here are 3 reasons you may not be seeing results.

1. Posture.

I can’t highlight this enough. Try this out. Place one hand on your tummy muscles. Stand up with poor posture, rounded shoulders, head jutting forward. Now what does it do to your tummy? Those muscles feel taut and strong, or saggy and loose? What changes when you lengthen up through the spine, bring the shoulder blades round and down in your back and straighten your neck? You should feel your tummy muscles are tighter and in a better position to heal up when you have good posture.

DiagramPosture-01-209x300

2. Nutrition.

If you are not giving your body good nutrition then you aren’t giving it the best chance to heal. Protein, zinc, iron and vitamin C are all important in wound healing and muscle repair. I know as a mum you need quick meals and often have to eat on the hoof, but you can eat still eat healthily. It is all in the preparation and mind set. Step away from the cake and focus on nutritious snacks that give you energy and fill you. Nuts, seeds, homemade granola bars, hummus, egg muffins are good examples. A bowl of fruit, Greek yoghurt (higher in protein) and a small handful of nuts is a fabulous snack. Make overnight oats with fruit and seeds the night before, ready for an instant breakfast. Bake a pile of sweet potato’s ready for lunches, then you can heat them in the microwave for lunch, top with tuna, pile some salad on the plate and it should keep you going. The diagram below is both relative for pelvic floor healing and diastasis recti.

Nutrition for pelvic floor

3. Breathing and Stress.

How much attention do you give to your breathing? Probably very little. Yet thoracic breathing can be a deal breaker. When you breath into the ribcage and not the belly you activate the intercostal muscles instead of forcing the tummy muscles out. As you breath out your pelvic floor lifts and you core activates. So breathing alone can work to strengthen your pelvic floor and lower abdominals. Stress leads to shallow breathing higher in the chest. It also affects hormones, posture in a lot of people and eating. A triple whammy. So taking time to relax, bring your cortisol levels down and calm down can be a factor. A bath, reading for 10 mins, a pilates class, it all helps.

Breathing Quote
I know how hard it can be. I’ve been there. But I also know this stuff works! I’ve closed 2 diastasis in my own body. Don’t delay, start with the tips above today.

If you want a 1-1 session for posture assessment and exercises you can use at home then get in touch I can even work over Skype.