onwards & upwards

As a general rule, I don’t tend to label days or weeks as ‘good’ or ‘bad’ but last week really was a BAD week, and so this week has been about moving onwards & upwards.

Or as a friend often says in such moments: ‘AVANTE!’

I had some (mental health) homework to do over the weekend which has been surprisingly helpful. The first part was to identify some key personal values; the second part was to find activities which support/match each of those values. For example, if one of my values was ‘feeling a sense of achievement’, completing a DIY task would be an activity which supports that value.

The idea behind the homework is to find a whole range of activities that support my values, so that I can spend more time doing those things (because they will help me to feel better) and less time doing mindless things (such as watching TV) which might be a  good distraction but which don’t contribute to a sense of well-being. To start with I was a bit flummoxed about my task, but once I gave it some thought it all became clearer and I have used it this week to help me feel more ‘me’.

I have also taken some inspiration from this gorgeous picture (by Lori Roberts) which is called ‘ABC of Life’ – I think it encapsulates all the things that matter to me (maybe apart from the voting?!):

ABC of life by Lori Roberts

So armed with my list and Lori’s art, I thought I’d share some of my wins from the past week:

  • a long walk on Saturday morning in the company of friends, followed by tea and cake at The Avocet Gallery in Rye Harbour got the weekend off to a really great start. The sunshine and stunning views made the early start very worthwhile. I walk everyday but really love to venture out for longer walks when I can – it works like a meditation for me I think. This week it will be Fairlight to Hastings, chips on the beach, and walk back again…
  • after-class drinks in the pub on Monday evening was a good start to the week – even though I don’t drink and I didn’t want cheesy chips, it was great to be in the company of those who do & did. Thank you lovely FP ladies x
  • I picked up my crochet hook (after a gap of 2 years) just to check I could still remember what to do (and I can!) ready to join a CAL (crochetalong) at Hoop in Tenterden on Saturday afternoon. I can’t wait to get started again – creating something (anything) is most definitely one of my key values – and I’ll be able to show what I made in 3 months’ time… [Do have a look at their website for details of upcoming events and workshops if you like to dabble with hook or (knitting) needle]
  • skiving off for an hour to pick damsons in the middle of a working day was a real feel-good moment – the sun was shining, buzzards were circling & calling overhead and there was no-one else around to compete for my bounty. I don’t often eat jam but I’m going to make it anyway to make use of my hedgerow harvest and add another tick to the ‘creating something’ activity list
  • bizarrely, and I never thought I’d say this, but I have even gained pleasure form starting on my tax return this week! Partly because it fits my ‘moving forward’ value but also because looking through the receipts has brought up many fond memories of planning & delivering my first retreat event this time last year. It’s odd that so much joy can be stored in an invoice, but I will definitely look for it every time I complete my tax return in future.

Rye Harbour

(Saturday morning in Rye Harbour)

It has surprised me how much a piece of homework which initially had me weeping (so much so that I literally kept turning the sheet of paper over so I didn’t have to look at it!!) has helped me to move beyond a difficult week and feel much more connected to myself again, and I haven’t been feeling that for quite a while. It’s just one step on a long road, but it feels great to make a start.

Obviously we all have our own unique set of values that keep us grounded. Maybe you already know what yours are or maybe my homework might help you too –

  • what are your key values?
  • what activities do you do to support them?

Onwards & upwards.

Avante!

barre & buck’s fizz

After weeks of planning and preparation it was great to launch Barre Pilates with a ‘barre & buck’s fizz’ class yesterday morning.

barre pilates

I was joined by ten gorgeous ladies who stepped up to the barre and embraced this beautiful, flowing class for the first time. They demi-pointed, and plied, and tendued as if they have been doing it all their life and then they sipped buck’s fizz before setting off out into the sunshine.  It was a lovely way to start the weekend.

As I was teaching the class I was reminded just how much I love this work. Taking a group of clients through a class is a real privilege –  being trusted with another person’s health & well-being is humbling, especially when they are trying out a new class format for the first time.

It is sometimes hard to take the first step into doing something new and I think as adults we can too often tend towards staying with familiar territory. But when we step outside our comfort zone, the rewards can be great.

barre pilatesFor those who came to ‘barre & buck’s fizz’ yesterday  there may be a little muscle soreness today, but that is a really positive sign of muscle fibres being tweaked and woken up. A relaxing bath using the salts in your goodie bag will definitely help. And the best news is that you will never ache as much as the first time you do a new class!

 

New Barre Pilates classes starting next week

For anyone just about to start Barre Pilates with me I have to apologise that we will not have buck’s fizz at the end of every class, but over the coming weeks you will notice that your:

  • legs and butt become more toned (without bulking up)
  • feet & ankles will become stronger and
  • increased awareness of your core muscles will enhance your posture

More than that I also hope you will have fun and enjoy the experience of each class as the term progresses.

I think there is something a bit playful about working-out at the barre – memories of childhood for some, a chance to relive ‘Fame’ for others, or just the chance to do something a little bit different perhaps. Whatever your reason for joining the class, I look forward to welcoming you when the fun starts next week

Jx

(classes are held on Tuesdays & Wednesdays – you can find details  and booking information can be found here)

 

 

Principles of Pilates #8

The principles of Pilates (part 8)

With Pilates the way in which the exercises are executed is of more importance than the number of repetitions completed or the exertion used. Mastering a simple exercise is often far more complicated than producing a larger movement!

Joseph Pilates created 6 principles of Pilates, but over time these have been added to and there are now deemed to be 8 key principles:

  1. concentration
  2. centering
  3. breathing
  4. control
  5. precision
  6. flowing movement
  7. isolation
  8. routine

Today we’re going to look at routine.

Routine:

“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavour” J Pilates

As with anything, repetition and practice lead to greater skill and greater benefits. Obviously the value of the repetition relies on it being of a good quality but that aside, it stands to reason that a regular routine of practice will be of more benefit than exercising sporadically.

An established routine of Pilates exercise will improve physical and mental well-being and the more you practice the more improvement you can expect to see. It is the same with learning to play a musical instrument or a sport – if you practice once a week it will take you far longer to master it and become proficient than if you practice for several hours a day.

The amount of time you have to practice will obviously depend on your personal circumstances but practising a pilates routine twice a week would be a good place to start. If you are short on time try shorter sessions whenever you can. However much time you have, try to develop a routine which works for you.

As you master the exercises and see improvements, your confidence in your abilities will grow and you may notice changes about your body, in terms of how it feels and looks, but try not to bring about these changes by putting too much forced effort into your movements. Don’t panic if visible results take time – you are working from the inside out, developing a stronger foundation on which to carry the more superficial muscles, and this will inevitably take time.

Remember to try to incorporate the different principles of Pilates so that your movements are controlled and flowing whilst coordinated with your breathing. Think of your Pilates exercises as being natural, like walking in the park.

Remember too that it has taken a great deal of time to bring your body to where it is now – if you have poor posture or dysfunctional movement patterns they cannot be unlearned in a hurry, so be kind and give your body the space to learn new habits.

Imagine your Pilates exercises as everyday movements rather than something you do in class! Try to incorporate an increased awareness into everyday life – feel your gluteal muscles engage as you walk up an incline; visualise your abdominal muscles supporting your back when lifting a load; feel yourself supported from the inside whilst sitting or standing.

taylor-made fitness

Ultimately Pilates is about improved quality of movement which can lead to an improved quality of life. Grasp it with both hands and enjoy the process.

 

Jx

Please click here to find out more about of my current Pilates classes

 

Principles of Pilates #7

The principles of Pilates (part 7)

With Pilates the way in which the exercises are executed is of more importance than the number of repetitions completed or the exertion used. Mastering a simple exercise is often far more complicated than producing a larger movement!

Joseph Pilates created 6 principles of Pilates, but over time these have been added to and there are now deemed to be 8 key principles:

  1. concentration
  2. centering
  3. breathing
  4. control
  5. precision
  6. flowing movement
  7. isolation
  8. routine

Today we’re going to look at isolation.

Isolation:

“Each muscle may cooperatively and loyally aid in the uniform development of all our muscles” J Pilates

Isolating a muscle means that you are specifically targeting the muscle you are supposed to be working, rather than using other more dominant muscles near-by.

Concentration alone is not always enough to fire up the receptors to engage a faulty/weak muscle. You may first need to spend time identifying the muscle you are trying to work. If you cannot visualise where you should feel a movement, try this tip from Allan Menezes (founder of the Pilates Institute of Australia):

Press your fingers into the relaxed muscle to create a mental connection.

For example, when performing single leg circles [lying on your back with one leg extended vertically], press your fingers into the inner thigh, close to the groin so that you identify your inner thigh (adductor) muscles. Keep pressing the fingers into the inner thigh as you take your leg out to the side and then press the muscle against your fingers when bringing your leg back to the centre.

This will give your mind a better connection to the muscle you want to activate (the adductors) rather than the muscles you want to relax (the quadriceps), which might otherwise control the movement.

When trying this technique, an increased pressure can be more effective in provoking the correct response.

Don’t worry if it takes several attempts before you master this technique – just keep trying until you get the muscle to respond. Routine and repetition will gradually help you to recognise and feel incorrect movement patterns/muscle recruitment so that you can gradually learn to isolate and recruit the correct muscles in the correct order.

spinesafe pilates

It’s worth mentioning that a muscle does not need to feel sore the next day for you to know that it is working. If the muscle you are targeting feels firm to the touch when you are doing the exercise that is a good indication that it is working well. Conversely the muscle you are trying to relax should feel soft to the touch and this is an indication that it is not taking over the workload.

Over time, once you have gained control of the weaker muscles you may not need to rely on this type of kinaesthetic feedback to ‘feel’ that the muscle is working, but it is always a good way to check-in with what is happening in your body.

Successful isolation of working muscles will lead to greater flexibility in the muscles and joints. If you can isolate a part of the body and allow it to move independently you will also be better able to coordinate movements using different muscle groups.

 

Jx

Please click here to find out more about of my current Pilates classes

Principles of Pilates #6

The principles of Pilates (part 6)

With Pilates the way in which the exercises are executed is of more importance than the number of repetitions completed or the exertion used. Mastering a simple exercise is often far more complicated than producing a larger movement!

Joseph Pilates created 6 principles of Pilates, but over time these have been added to and there are now deemed to be 8 key principles:

  1. concentration
  2. centering
  3. breathing
  4. control
  5. precision
  6. flowing movement
  7. isolation
  8. routine

Today we’re going to look at flowing movement.

Flowing movement:

“Contrology [the original name for Pilates] is designed to give you suppleness, natural grace and skill that will be unmistakably reflected in [all you do].” J Pilates

In Pilates, exercises are performed as smooth flowing movements so that muscles are continually being toned. When there is no control of the movement muscles are being under-utilised and there will not be the same toning result.

Fluidity of movement when exercising (practising) will also create fluidity of movement in everyday life so that the muscles are being actively toned for much more of your waking time.

In addition, by moving with conscious muscular control and flow, you will eliminate stiff/jerky movements which may over time create faulty movement patterns and contribute to injury.

matwork pilates

When we extend limbs to their end-range, we are more likely to lose control over the associated muscles and joints. For example, if you extend your leg to kick something without consciously controlling the muscles, the fast movement can create a ‘snapping’ or ‘locking out’ of the joint. If this movement is repeated frequently it can lead to joint pain caused by wear & tear and weakness in the supporting soft tissues. Allowing the movement to flow with control will reduce the possibility of damaging the joint.

In particular, people who are hypermobile (double-jointed) need to avoid over-extending their joints – they should extend only to the point where the joint remains ‘unlocked’. Initially they will feel that they have not fully straightened the limb but to anyone else it will look quite normal. Over time they may be able to reduce their hypermobility by consciously limiting the range of movement at the susceptible joints and by increasing the fluidity of their movements to avoid snapping or locking out.

Stiff movements can also occur when there is relative muscle tightness in certain areas of the body. For example if the hamstrings (back of thighs) are tight/shortened the gluteal (buttock) muscles will usually be lengthened and weak which will have an impact on postural alignment and movement patterns. Over time, increased fluidity of movement will help to establish a better balance between the opposing muscle groups and restore improved function and posture.

When practising Pilates (and in everyday life) try to keep your movements flowing & continuous. Think of ten repetitions as one continuous movement rather than one separate movement repeated 10 times. Think of moving in a relaxed manner with graceful transitions between exercises.

 

Jx

Please click here to find out more about of my current Pilates classes

Principles of Pilates #5

The principles of Pilates (part 5)

With Pilates the way in which the exercises are executed is of more importance than the number of repetitions completed or the exertion used. Mastering a simple exercise is often far more complicated than producing a larger movement!

Joseph Pilates created 6 principles of Pilates, but over time these have been added to and there are now deemed to be 8 key principles:

  1. concentration
  2. centering
  3. breathing
  4. control
  5. precision
  6. flowing movement
  7. isolation
  8. routine

Today we’re going to look at precision.

Precision:

“Correctly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in your routine activities” J Pilates

When he talked about ‘precision’ Joseph Pilates was referring to a precision, or exactness, in movement. Through repeatedly practising the same movements with the same precision each time, our movements will become graceful and seemingly effortless – think of a classical ballet dancer or a gymnast practising over and over again until they can perform a move with exact precision each time.

To move with precision requires concentration and mental feedback from visualising and understanding how the movement will look & feel when it is correct. Without feedback we will not know whether or not we are moving precisely but it is often difficult to receive feedback from our bodies when stronger muscles groups take over from the weaker ones we are trying to target.

In order to improve the feedback, movements need to be controlled. We must first start with our body in neutral alignment and we can then slow exercises down so that movements become synchronised – ie the movement speed in one part of the body (eg an arm) matches the speed of movement in another part of the body (eg a leg) and also co-ordinates with the pace of your breathing. When movements become out of time with another part of the body or out of time with the breathing, the exercise ceases to flow and becomes stressful to the body instead.

pilates precision

Initially when you perform an exercise, your body may not want to move in the way you are asking it to – it will tend to move in the way that it usually moves, as it will have a well-established pattern of movement already. It is said that it takes 1000 repetitions for the body to accept a new movement pattern. Obviously this takes time but can be achieved with regular repetition and practice.

The more accurate your movements when you practice, the sooner your body will adapt to the new movement patterns. Next time you are practising try to stay focused on:

  • the position your body is in at the start of an exercise
  • how the movement looks and feels as you perform it
  • whether your movements are co-ordinated with each other and with your breath

 

Jx

Please click here to find out more about of my current Pilates classes

 

 

Principles of Pilates #4

The principles of Pilates (part 4)

With Pilates the way in which the exercises are executed is of more importance than the number of repetitions completed or the exertion used. Mastering a simple exercise is often far more complicated than producing a larger movement!

Joseph Pilates created 6 principles of Pilates, but over time these have been added to and there are now deemed to be 8 key principles:

  1. concentration
  2. centering
  3. breathing
  4. control
  5. precision
  6. flowing movement
  7. isolation
  8. routine

Today we’re going to look at control.

Control:

“Ideally, our muscles should obey our will. Reasonably, our will should not be dominated by the reflex actions of our muscles” J Pilates

Once the first three principles have been mastered well enough, the next principle, control, can be applied more easily.

Control is important in preventing injury and avoiding overuse of dominant muscles at the expense of smaller, weaker muscles. Control is especially important when working against gravity in mat work exercises and ensures that limbs are moved in a smooth and controlled manner, activating the muscles we want to use.

Gaining and maintaining control of every movement takes a great deal of focus and effort along with awareness of what the rest of the body is doing at the same time. Although it takes time to develop this skill, we can gradually improve our control by repeatedly practising Pilates exercises over time.

The level of control and awareness required may be the same regardless of the size of a movement – ie. a small local movement is not necessarily an easier movement to control than a larger sweeping movement.

What is important is that we move with mindfulness, whether we are performing Pilates exercises or carrying out activities of daily living. By moving mindfully, we can seek to gain more control over weaker muscles in order to improve their strength and function and thereby improve our general posture and movement patterns. An improved posture will in itself also lead to even better recruitment of the structural muscles, which will then further enhance posture and movement.

Without control, any exercise that we do becomes ineffective and potentially harmful. The more often we repeat movements without focus and control, the more deeply ingrained our poor movement patterns becomes, leading to greater muscle imbalance and postural instability.

pilates

When practising Pilates try to stay aware of what your whole body is doing but with extra focus on controlling the moving limbs. For example:

  • when we are performing a leg slide (lying supine and extending one leg along the floor away from the bottom) try to notice how your lower back, pelvis and rib cage feel in relation to the mat – the aim is that the position of the torso will be maintained (as far as possible) while you are moving the leg in a smooth and controlled fashion
  • when you change to the other leg try to notice if the pelvis rocks from side-to-side – the aim being that you control movement in the pelvic girdle whilst shifting from one leg to the other
  • if you don’t apply any control during a leg slide, you might notice:
    • your lower back and/or your rib cage arching away from the floor
    • your tummy doming (rounding upwards)
    • your pelvis tilting

The challenge is to control your movements whilst also applying concentration (a strong mind/body connection), keeping a centre (core) and breathing to activate your deeper abdominal muscles… let me know how you get on

 

Jx

Please click here to find out more about of my current Pilates classes

What is Kettlercise?

What is Kettlercise?

Kettlercise is based on the traditional side of kettlebell training combined with modern-day sport science with the goal of promoting fat loss and body tone.

The exercises are dynamic and load-bearing but there is no impact (no jumping) and no complicated choreography to learn. The basic movement patterns mimic real life movements such as pushing, pulling, bending, reaching, twisting, squatting and lunging making this a truly functional exercise class.

triceps extensionIn a Kettlercise class we typically alternate exercises for the lower and upper body, or the front and the back of the body, to achieve an increased heart-rate via PHA (Peripheral Heart Action) training. We can also achieve the same effect by alternating dynamic and static moves, which allows us to manage our workload during the class whilst still boosting our heart-rate (for example: a swing followed by a biceps curl).

This is an extremely efficient form of exercise which requires the body to quickly shunt the flow of blood from one extremity to another, and helps us to maintain an intensity that uses more energy and burns more calories both during and after the class.

What is a kettlebell?

A kettlebell is a cast-iron weight shaped like a cannon ball with a handle on the top. It is thought that they originated in Russia in the 18th century as a tool for weighing crops and then started to be used for strength athletics in the late 19th century.

Unlike a dumb-bell, the kettlebell has an offset centre of gravity which makes it ideal for swinging movements which build strength and endurance in the core, back, legs and upper body. Typical exercises such as swings, snatches and cleans use several muscle groups making them truly ‘whole body’ movements.

Who is the class for?

kettlebell upright rowI think the best thing about a Kettlercise class is that everyone works at their own intensity which means it is suitable for most people regardless of previous experience or current fitness levels. You choose the weight of your kettlebell; you work at your own pace; and you take rests when you need to. As each course progresses you will feel fitter and stronger and able to do more and rest less, but the choice is always yours.

As with all exercise, there can be risks if the movements are performed without proper education and progression. In my Kettlercise classes we always ‘practice’ the key movement patterns without the kettlebell as part of our warm-up and I will coach you through each exercise during the class, giving alternatives as required if any movement does not feel right for you.

For further details and information about my term-time Kettlercise class please click here and come swing with us.

Please let me know if you have any questions at all about Kettlercise

 

Jx

 

 

 

Principles of Pilates #3

The principles of Pilates (part 3)

With Pilates the way in which the exercises are executed is of more importance than the number of repetitions completed or the exertion used. Mastering a simple exercise is often far more complicated than producing a larger movement!

Joseph Pilates created 6 principles of Pilates, but over time these have been added to and there are now deemed to be 8 key principles:

  1. concentration
  2. centering
  3. breathing
  4. control
  5. precision
  6. flowing movement
  7. isolation
  8. routine

Today we’re going to look at breathing.

Breathing:

“To breathe correctly you must completely exhale & inhale, always trying very hard to ‘squeeze’ every atom of impure air from your lungs in much the same manner that you would wring every drop of water from a wet cloth” J Pilates

Breathing has 3 key functions:

  • to carry nutrients around the body, bringing energy to every part of the body
  • to carry waste products away from the body and back to the lungs where they can be exhaled
  • to increase stamina

Restricted breathing (which inhibits the removal of waste) can cause numerous problems such as muscle tightness, restricted joint movements, tiredness, headaches and pain. Whilst breathing alone cannot cure these problems, it will contribute to greater well-being when combined with other principles.

one conscious breath

The goal in Pilates is to breathe fully into the belly & rib-cage without unnecessarily using accessory muscles in the neck and shoulders. It is one of the key principles of Pilates but also one of the hardest to grasp to start with!

Why does breathing matter during exercise?

It is common for us to unintentionally hold our breath when we are exercising, but this places the body under tension, especially in the neck and shoulders.

Try this:

  • breathe in to raise your arms above your head & hold your breath as you lower your arms back down, imagining that you are squeezing oranges in your armpits. Can you feel tension in your neck and shoulders?
  • repeat this exercise but this time as you lower your arms gradually release your breath in a sigh. Could you feel that there was much less tension this time?

What is the best breathing pattern for Pilates?

  1. keep the neck and shoulders relaxed to reduce tension in these areas
  2. allow your breath to flow – don’t hold your breath at any point
  3. breathe in through the nose and breathe out through the mouth without holding in between
  4. breathe out with soft lips (not pursed) and try to make a sound as if you are sighing – think of the sound that waves make as they break on the beach

When practising Pilates we want to exhale with the movement which requires the most effort. In most cases you will aim to breathe out as you move away from your neutral/starting position, and breathe in as you return back to neutral but don’t get too hung up on your breathing!

Although there are good reasons behind the style of breathing we use in Pilates, you don’t want to get too hung up on it. If you’re struggling, simply focus on keeping a steady, rhythmic breathing pattern so that your breath is flowing as you move – gradually as you get more confident you will find the breathing becomes a more natural part of your practice.

 

Jx

Please click here to find out more about of my current Pilates classes

How can Fitness Pilates help you?

How can Fitness Pilates help you?

In general terms, Pilates focuses on strengthening weak muscles and stretching areas of the body that are restricted, with a view to restoring muscle balance & reducing postural issues in the body.

Fitness Pilates builds on the key principles and original mat-work exercises that Joseph Pilates devised and brings the exercises up-to-date by adding functional adaptations, 3-dimensional movements and a whole-body focus.

Each class includes a range of standing and mat-work exercises designed to give you improved flexibility and mobility, a stronger core and a better back.

You will be guided through each exercise safely for your body with the specific goals of:

  • improving your posture in all positions
  • developing functional core strength to support your whole body
  • strengthening the muscles which surround your spine
  • creating stability in the pelvis and shoulder girdle
  • increasing mobility and range of movement
  • supporting activities of daily life (ie. walking, sitting, standing, lying down, getting up, carrying shopping, reaching up to a shelf, picking up the kids, getting into the car, etc, etc)
  • reducing stress and improving relaxation

mat-work pilates

I hold a Level 3 Pilates mat-work qualification and have been teaching Fitness Pilates for 8 years, during which time my classes have continually evolved. Over the course of each term we use a range of small equipment to vary your experience of the exercises and we will sometimes include fascial release work into the sessions too. We finish each class with a focus on breathing and relaxation before you step back into your life.

You do not need to have any previous experience as classes are taught in a progressive way to include all abilities.

My Fitness Pilates classes are suitable for the general population. If you have a specific spinal condition you may prefer to attend my SpineSafe™ Pilates class which is more deeply focused on chronic back pain issues. If you unsure which class to attend please email me for further information and advice.

For further details and information about my Fitness Pilates classes please click here

Please let me know if you have any questions at all about my classes

 

Jx