Stop Letting Mum Guilt Get In The Way Of Your Self Care!

You scroll through Instagram, whilst heating up your children’s dinner and you are bombarded with images of other mums with blow waved hair & impeccable makeup, cooking their children’s dinner from scratch… and BOOM Mum Guilt!

You sit down on the couch with a freshly made pot of tea while the kids are still sleeping….. Mum Guilt!

You organise a babysitter so you and your husband can have a date night…. Mum Guilt!

Does this sound like you?

Do you feel guilty when you are away from your kids, or even just thinking about taking some time out for yourself?

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A post shared by Maya Vorderstrasse (@mayavorderstrasse) on Aug 30, 2018 at 10:55am PDT

You, my friend, are incredible!

and you are so worthy and deserving of taking time for you!

Taking time out for you is NOT selfish, but necessary!

There is only so far you will get by putting everyone else’s needs above your own, and neglecting the one person that needs your attention the most.. YOU!

It’s time you STOP neglecting your needs, think of your self-care as a WIN for your family.
You will feel happier, fresher & more able to take care of the ones you love if you take care of yourself first and here’s how you will do it!

1. STOP comparing yourself to everyone around you.

Stop scrolling through Instagram and Facebook looking at what everyone else is doing, because that is not real life! That is their highlight reel, not reality. I’m sure if you were to see their blooper reel your perspective on things would be a little different!

2. Make a commitment to doing something for yourself on a regular basis.

• It could be 10 minutes to yourself while you drink your coffee

• 30 minutes to walk the dog

• Doing some meditation

3. Schedule Your You Time in!

Once you’ve worked out what your commitment is above

• sit down with your family/loved one’s and tell them why this is important to you then

• Work out a time when you can schedule this in as an appointment without interruption (maybe you wake up before everyone else, or maybe you do it once your husband is home from work)

• Write it down in your diary or schedule it into your calendar on your phone - Make this a non-negotiable. 

You’ve totally got this! This is your year to put yourself at the top of that to-do list, you are going to feel so much better for it!

Steph and the Pilates Team

xx
P.S.
If you need a guide or someone to help you keep your appointment with yourself, we can be your person!
Get in touch with us and organise your first session today Click here to send us an email

OR

try our INTRO OFFER- 4 Reformer Classes for 85* (*classes to be used within 2 weeks of first session)

3 Reasons Why Pilates Is The Perfect Addition to Your Running Training

You are runner ! You love your running. You could run for hours.

Every day, you get up, rain, hail or shine, (mostly rain in Ballarat) and you still go out running…Because you love it!

You enter fun runs to give you something to train for, but the one thing that you can’t help but fight, are those niggles you keep getting.

That bloody aching hip that means you’re hobbling for the first few km’s of your run.

That Achilles that makes itself known to you as soon as you set your foot on the ground each morning .

But Rain, hail, shine or injuries you still run!
You could go and see the physio about it, but you worry that they will tell you to stop running, or reduce your km’s and you don’t want to hear that so you just keep on going.
You keep running through the pain, you keep running as your times get slower and your running form becomes labored. 

I know you love to run!

But maybe it’s time you got smarter about the way you train?
Running is great! But doing it and only it, is repetitive wand can lead to niggles and injuries.
Adding a regular Strength-based training session into your week will help provide you with a source of cross-training, improve your weak areas and help reduce those niggles that are holding you back! 

Here are 3 Reasons Why Pilates Is The Perfect Addition to Your Running Training.

1. Pilates is a Full Body Workout!

Pilates is such an incredible way for you to add strength training into your running training cycle.
It’s a low load strength-based workout, focusing on your full body, which means we build strength in all of your body, especially the muscles you don’t use as much when you’re running and the ones you’d avoid if you did the workouts yourself at home! 

2. Pilates will keep you on the track and out of the Doctor’s office!

We know how much you just want to be out on the track running.
Pilates will keep you out there.
Our balanced classes will improve your muscle imbalances, lengthen what’s tight and strengthen what’s weak, keeping those niggles to a minimum. 

3. Pilates won’t leave your muscles feeling so heavy that you can’t run!

We know that you don’t want to be in the gym lifting heavy weights you don’t want your body to be sore and your legs to be so heavy that you can’t get up and run the next day! Our Pilates Classes are perfect for you, they are a low load workout and will have you feeling, taller and more able to take on your day or your next long run!

It’s time to stop pounding the pavements, stop limping along with injuries just so you can run each day.
because you know what happens next!
You end up having to take a break from running for a long time just to recover.

Keep yourself out on that track by being smarter with your training & adding in some Pilates Classes to your mix! 

Start Your Pilates Classes Today with our

INTRO OFFER - 4 REFORMER CLASSES FOR $85.

or

Join our next Intro to Pilates Course (Find out more HERE)

Steph & The Pilates HQ Team

Xx

How to Set New Year Resolutions that will stick in 2020!

2020 is just around the corner and you are starting to think about how you can reboot your health, set some goals and start the year off well!

BUT, you do this each year and you just can’t seem to make those new routines stick?

You start your new diet or your new exercise routine and you stop after a few weeks?

And then to make it even worse you start telling yourself that you are hopeless for not being able to see them through?Sound familiar?

Well, my friend, you are far from hopeless, actually you are FREAKING AMAZING!
The reason these things haven’t worked in the past is because you have been setting yourself Unrealistic goals!

BUT not this year! This year is your year to shine!

I’m going to tell you something you probably don’t want to hear…. Here goes…..

There are no quick fixes, there are no tricks and no special fancy diets that are going to help you achieve a healthy sustainable lifestyle.

Creating a healthy lifestyle is all about making small sustainable changes over time and allowing these to become part of your lifestyle.

And to help you do that here are my top 3 tips to help you create healthy habits that will last a lifetime!

Steer Clear of FAD DIETS

Let’s be super clear, fad diets do not work.

Whilst they may be successful in the short term, they are extremely difficult to sustain for long periods. Fad diets are centered around restriction and will often ask you to cut out or reduce certain food groups.

This means you won’t be getting all of the essential nutrients you need for a healthy body and life.

So what should you do instead?

Eat a healthy balanced diet.
Remember that food pyramid you learnt about at school, bring that bad boy back out and try to start fueling your body based on it’s recommendations (you can also read this great article hear for some tips).

So instead of starting a fad diet in 2020 commit to making some small healthy changes to what you are eating. For Example;

• Eat 3 pieces of fruit a day

• Reduce sugar intake by not adding additional sugar to any of my meals or drinks

• Cook dinners that are made with fresh foods (vegetables, meat, grains)

• Only have 1 soft drink a week

Don’t Go GUNG-hO with your exercise!

So you want to be more active, that’s great!

But maybe it’s been a while since you’ve exercised or maybe you’ve been regularly exercising for a and want to up the anti?

It’s important when changing your exercise routine to make small incremental changes, rather than going all-in right from 1st of Jan!

Here are 2 reasons why this is important!

1. Sudden and large changes to your exercise routine can put your body at an increased risk of injury

2. Making big changes to your routine can often be unrealistic and hard to sustain!

So, instead of going from zero to hero this Jan try Introducing your new activities slowly and then increase it steadily from week to week as you feel ready. Not only will this reduce your chance of injury but it will also make it easier to for you to form a habit and stick to it.

Try setting goals such as;

• Walk for 15minutes every second day

• Do 10-15 Minutes of Pilates every second day

• Change one low-intensity session (walk, or bike ride etc) into a higher intensity Eg. hill walk or a weight session

Pick Activities You Enjoy!

Now that you know you have to start out slow when you are introducing new exercises into your routine, the next important step is for you to pick activities that you enjoy!

Creating a healthy lifestyle is all about making changes that are sustainable for a long period of time. So there’s no point starting a type of activity or exercise that you absolutely dread doing.

Instead pick activities you enjoy, and if you’re not sure what you enjoy then maybe give a few different things a go and see what lights your fire!

Exercise doesn’t have to mean running or going to the gym, or box jumps or burpees (urgh burpees) it can take so many different forms, so get creative!

So this year when you are sitting down to set your New Year goals and resolutions, make it simple, pick exercises that you enjoy, start small and increase gradually and please No Fad Diets!

Oh and If you’ve been thinking about trying Pilates but are worried about making a big commitment,

try our INTRO OFFER - 4 REFORMER CLASSES = $85

OR

sign up below to receive 3 FREE Pilates Exercises straight to your inbox that you can do at home!

Steph & The Pilates HQ Team

Xx

HQ-er of The Month - Dianne Ray

We are excited to introduce our HQ-er of the Month - Dianne Ray. This amazing woman has been with Pilates HQ for the past 1 1/2 years. She came to the studio due to a neck injury causing numbness and arm pain as well as hip/back pain throughout the night. Fast forward to today,and Di’s arm pain is no non-existent and her hip and back is improving too! Di now attends two intermediate Reformer Classes a week as well as Ellie’s Tempo Class.

Find out what else changed with Dianne and how Pilates has helped her since she started over a year ago:

Reformer Pilates Buninyong

Why did you decide to do Pilates?

I had a compressed nerve at C6 that was causing numbness and nerve pain down my Lt arm. This was apparently due to poor posture and changes after my left Mastectomy and left axillary clearance. I was also experiencing nocturnal hip/back pain. My flexibility was not great either.

My friend Chloe suggested I give it a try and also my physio suggested it would be helpful.

What brought you to Pilates HQ?

I loved the thought that it was in Buninyong and I could walk to classes.

How has Pilates helped you? What are the benefits you have noticed since coming to your classes? 

Pilates has been incredible with my feeling of wellbeing, strength and flexibility. My left arm pain/ numbness is non existent and very recently I could stop all medication for my nocturnal back pain as it has nearly disappeared.

I am able to do exercises that I could not even imagine I was capable of. The wonderful community that is HQ Pilates has also been a delight to get to know and laugh with.

What is it that you love most about your classes at Pilates HQ?

I love that the challenges are there every lesson. I love the encouragement and support to constantly try new things and perfect exercises that are challenging. I also love the HQ community, the friendly faces of clients and instructors.

Apart from Doing your Pilates classes twice/three times a week, what other hobbies do you have? 

My hobbies are motorbike riding on my gorgeous BMW R nine T, otherwise known as Brunhilda. Gardening, walking and of course experimenting with food and recipes.

We are all getting pretty excited about your restaurant opening - The Shared Table! woop woop. What made you want to open your own business/restaurant?

I felt it was a great time professionally and personally to put all the wonderful skills I have learnt over the years from amazing mentors like Peter Ford and Philippe Desrettes together and see what happens!  I think it is an exciting time in Buninyong and the community would really embrace having a space such as The Shared Table.  I love the idea that sharing food connects people, thoughts and experiences.

What would you love for people to know about your new restaurant ? 

Tough one as there have been so many questions! Maybe that it has taken a village to raise The Shared Table. I have made it a focus to try and use all local trades, services and craftspeople in fitting out the restaurant. I not only want to support local growers but also local businesses and keep the dollars within our community.

What other things apart from Pilates, do you do to help yourself stay healthy, mentally and physically?

I walk on days I don’t do Pilates. I try and remind myself to be grateful for something at the beginning of my day. Working in my veggie garden and hothouse. Being with my nearest and dearest people, including my kids.

If you could teach a Pilates class to your instructors at HQ, what exercises would you make them do?!

I’m not sure what they are called but the squats that are done on the reformer with your heels half way up the long box. Killer, thanks Jane. I would also make Jess do lots of arm ones! And Tempo sessions! I’m not good at remembering the names of the exercises.

I know your husband has is a pilot, what are some of your favourite places that you guys have flown to together?

We have flown to some incredible places and my favourite place would have had to be Cape Leveque. The airstrip stops just before the beach and we camped on the beach for a week under palm fronds with our 4 kids. Incredible red cliffs, whales, crystal clear blue water and sand dunes.

Dianne, seeing how far you’ve come since that first class makes us proud to be part of your journey to physical health and wellness. Thank you for motivating other women to take care of themselves and more importantly, never stop pursuing their dreams. Keep inspiring!


Steph & The Pilates HQ Team

xx

HQ-er of The Month - Kim Sharp

Our HQ-er of the Month is Kim who started Pilates just over a year ago. Since she has started doing classes at Pilates HQ, the flexibility through her body has improved so much. With consistently doing two classes a week, her improvement has been evident in her balance and control over her body and muscles.

Read on and get to know Kim on a more personal level:

What's your favourite thing to do in your spare time or what hobbies do you enjoy?

Running is my main hobby but I also love hanging out with my dogs.

We know that you are a superstar runner and have been participating in some half marathons lately - how many have you run this year?

So far I have completed two marathons and 10 half marathons. So far this year though 1 marathon and 3 half marathons. I have two more half marathons coming up in the next month.

What is your main aim/goal for your marathon runs?

My ultimate goal is to finish, but my main goal is always to enjoy it.

What enticed you to come to a Pilates class?

I had done mat Pilates before and hated it but a friend was loving her Pilates HQ classes so I decided to give it a go. It was local and the class times suited me. That was nearly 18 months ago and I haven't looked back.

How do you structure your training week with running and Pilates?

I do two Pilates classes a week and run five times a week. A run straight after Pilates is always tough, particularly when Jess has worked our legs hard, so that only happens once a week.

What is your favourite Pilates exercise and why?

I'm not sure to be honest. I really don't know them by name. I enjoy leg work using the straps and 'elephant' stretch(??) and maybe the pike to planks??

How has your Pilates routine affected your running?

Core strength and posture are really important for running and Pilates has certainly helped me with this. It also helps with joint mobility and flexibility all of which help reduce overall injury risk.

What has kept you interested in Pilates and why do you keep coming back to class each week?

The fact that I feel like I've had a good workout without being totally exhausted. There is so much variety in the exercises and the instructors are all amazing. I love the small class sizes and the welcoming and friendly vibe of HQ.

What changes have you noticed in your body and in your Running training/technique, since starting regular Pilates classes?

I think I am definitely stronger overall and perhaps a little more coordinated than before.

What is your favourite track or spot to run in and around Buninyong?

There is so many beautiful areas around Buninyong that are perfect for running. Living here though runs always involve hills!

What advice would you give to a fellow runner out there, who is considering starting Pilates but isn't really sure about it?

Try it! Pilates complements running perfectly. It stretches and strengthens so many key muscles and therefore reduces your overall injury risk. The classes are so much fun and the instructors really make the effort to get to know you so that together you can work to achieve your goals.

Kim, you have been so great to watch and your attitude towards Pilates is admirable! We will definitely get you doing a back-bend one day - even though you think it would be nearly impossible! You are stronger than you realise. We are cheering you on!

Steph & The Pilates HQ Team

xx

Why you CAN do Pilates!

3 TIPS TO HELP YOU TRY A NEW CLASS OR EXERCISE TODAY!

Before I went on holidays, my Pilates clients kept asking me the same question.
"When you're in France will you eat frogs legs?”
And each time I thought, "hell no I ain't eating no frogs legs".
I'd never tried frogs legs before but it was a frog and I decided I wouldn't like it and I didn't want to eat it.

But when we actually ordered frogs legs I thought ”I can't go to France and not eat frogs legs.”
So I did it, and despite what my mind was telling me, it actually tasted pretty good (sorry Kermit).

Do you ever do this with anything?
Tell yourself you can't.
Convince yourself there's no way that you could do something or that you would like something?

I think maybe you do!

Do any of these sound familiar?

I can't do Pilates.
I'm not fit enough.
I'm not strong enough.
I'm not flexible enough.
There's no way I can do that!
OR
Hell no I ain't doing that! That looks way too hard for me!

When we tell ourselves these things, they feel like such truths. BUT in actual fact they are just a belief - something we believe to be true.

When this holds us back from doing something, learning something, or achieving something, it becomes a limiting belief.

So the next time your sentence starts with something like... I can't…. I'm not….. enough. Remind yourself that this isn't a truth and that you can do these things that scare you.

Here's how you can turn things around:

1. Start small

Break the task down and take little steps that are less daunting.

Want to start Pilates but you are telling yourself you can't?

Why not start with 1on1? Learn the basics to help realise that you can!

Want to try a new class level or a challenging exercise?

Start small by adding in little parts of the exercise, or by starting with just one class at a more difficult level.

2. Remind yourself of your success

Remember the little things you did well and find real evidence that you CAN!

Remind yourself that you did an extra rep of the exercise than usual, or that you didn't tire as quickly as last week doing the hundred.

When you hear those limiting beliefs creep in, remind yourself of this.

3. Surround yourself with positive support

Be around a group of people or a person that helps lift you up gives you confidence that you can do the things that scare you.

You want to be around people who give you praise for any and all of your success and who dust you off, pick you up and encourage you try again when it doesn't quite work the first time.

This is what our instructors do and this is exactly what kind of support you get from the other members in your class at HQ too.

So now that you know YOU CAN, why not challenge your beliefs a little more and book that first class?

Or jump into another reformer class level (intermediate advanced or tempo flow).

Your HQ Tribe and Teacher will be there supporting you every step of the way… Go Eat that Frog Leg!

Steph & The Pilates HQ Team

Xx

HQ-er of The Month - Jocelyn Freeman

Our HQer of the Month, Joce Freeman, has taken over our blog this week to tell you all about her, as well as the what’s, how’s, who’s and why’s of her Pilates HQ Journey!
Take it away Joce…

Hi

I’m Jocelyn, aka Tom, Estelle & Hugh’s Mum or Sam’s wife, occasional bookkeeper and nurse.

My favourite hobbies are Pilates and walking my Border Collie, Lexie. Not cooking and cleaning as my children may think.

My Pilates journey started off as curiosity, So I decided to bid on a ‘HQ Beginners Intro Pack’ at a silent auction at Buninyong Primary School, thinking if I win then I will have to book in and use it, no excuses!

I have always enjoyed exercise, but like any Mum it is often difficult to fit it in and not feel even more fatigued afterwards, Pilates does not do this.

I was a complete novice when I started (no need to be afraid) but the beginner class set the tone for repeating and getting the basics correct before I increased to two intermediate classes a week. I can’t wait to start the new ‘Tempo’ Class next week, just for bit more speed.

I feel more toned and definitely more flexible- but I’m still working on conquering “Roll Ups”.

I was made immediately welcome, so lucky to have such a great studio and knowledgeable instructors and the best bit is that I have made some wonderful friends.

Buninyong is a wonderful community, I am often having one of Ballarat’s best coffees at Maggie and Kate, and you will often see me stocking up on groceries at my favourite Buninyong shop, Food works.

Be Warned Pilates is very addictive and great fun!

Joce.

Joce, We have loved having you in our studio each week and are super lucky to get to hang out with you twice, sometimes three times a week, BONUS!
we are so glad that You won the voucher and can’t wait to see all the amazing things you do in and out of the studio in the years to come!

Steph & The Pilates HQ Team

xx

5 Quick & Easy Ways to Get Your Exercise Mojo Back!

You started out on a roll with your exercise but you fell off the wagon, and the longer you went without exercising the harder it was to get started again. Sound familiar?

If you’ve taken a break from exercise, intended or not, you know that the struggle is REAL when it comes to getting back into your routine!

BUT, it’s time to dust off your active wear, climb out of that butt groove you created in the couch and get your exercise mojo back with our 5 simple and actionable tips!

1.Know Your Why!

It’s easy to forget the reasons why you enjoyed exercising or the benefits you felt when you aren’t doing it!
I’ll bet you can think of heaps of reasons you can’t or don’t want to get back into exercise though!

OUR TIP

Write Down all of the benefits of Pilates that you have experienced in the past!
Here are a few to get you started

• Reduced Stress

• More energy,

• Better sleep

• More time for yourself,

• A sense of achievement

• Feeling strong and fit

• Less pain

• Able to chase the kids around

Now stick them where you will see them often, like on your fridge or the toilet door, to remind you of all the awesome benefits you got from your Pilates routine!

Not only will this help you get your mojo back, but it will also keep your WHY front of mind! So,when the inevitable happens and, you’ve had a bad day or the kids are running an absolute muck, instead of cancelling your Pilates class you can look at that list and use it as your motivation!

And on those days especially, once you finish that class, give yourself a freaking reward sister!

2. Stop waiting for the Perfect Time- it doesn’t exist

How often do you tell yourself that you’ll book back into your Pilates Class when you have more time? OR When you aren’t working as much? OR when the kids sports die down?

It’s easy to tell ourselves that we will start again later, when the conditions are just right! But let’s face it, the conditions are never going to be right, there will never be a perfect time for anything.

OUR TIP

Just start!
Book that Class today and don’t let yourself cancel it!

3. Lower your expectations

If it’s been a little while since you’ve been to a class or exercised, then you’ve probably lost some of your strength and fitness.
You probably know this though and I bet you are still worrying that you won’t be as fit or as strong as you used to be.
Well, Stop that thinking, because it’s totally OK if you aren’t where you used to be!

It’s OK if things have changed. You don’t have to be The Best or The Fittest or The Strongest.

You just have to be where you are at this very point in time. Allow your workout to meet you where your fitness level is.

OUR TIP

Maybe attend a beginner class instead of an intermediate class, OR ask your instructor to modify some exercises for you.
Allow yourself to start again and build back up!

4. Motivation comes in waves - no one is motivated all of the time.

Motivation is a tricky one, I think we assume that people who exercise a lot have a never-ending supply of motivation, but that’s NOT true. What they do have is a habit and a routine!

So instead of trying to “find the motivation” to get yourself to class or to,instead, try to create a habit.

OUR TIP

Pre-book and prepay for your class,(you’re already invested this way)

Set an alarm on your phone or pencil your exercise into your diary and train yourself to work on autopilot!

5. Don’t be afraid to change your session!

Doing something is better than nothing! So don’t be afraid to change up your routine on those days when you are feeling extra tired and like you really don’t want to exercise.

You’ll be surprised how much better you’ll feel for exercising anyway!

OUR TIP

Instead of doing a really hard class, jump into an easier session.
Tell the instructor that you’re not feeling like your usual self and that you might take it a bit easier.

So when the time comes for you to re-start your routine again (NOW).
Remember! give yourself a break, allow yourself to start again and let your Pilates class meet you at the level you are at instead of the other way around!

Steph & The Pilates HQ Team
Xx

P.S

If it’s been a little while between Pilates classes, then we would love to help you get back into a routine and on the path to feeling happier, healthier and stronger.

You can book your classes here or maybe you need a little more support and guidance to get find your old fit, healthy & happy self, then our new Find Your Fit Course is definitely For you - read more about it here!

HQ-er of The Month - Monika Graham

This Month’s HQer of the Month is Monika Graham!!!!
Monika has been coming to Pilates HQ for almost one year now and what an incredible journey it has been. She originally started because she wanted to improve her mobility after having a Horse Riding accident 3 years ago, and so she found Pilates HQ.
Read on to find out why Monika loves PIlates, how she makes sure she fits Pilates into her busy schedule and her favourite place to ride her horse.

Reformer Pilates, Buninyong, Ballarat

Tell us a little bit about you. What makes you, you? what do you get up to when you are not working and pilates-ing?

Yes, well I work part-time at the hospital as a Medical Workforce officer – desk-bound and google-eyed, looking at the computer all day. I normally get up around 5 am, starting with a coffee to wake me up. Get dressed and walk Shadow my kelpie for half an hour before I generally ride my horses on the arena for 45minutes.

My horsey discipline is dressage and we are working hard to form a partnership and compete. Other pleasures are getting out on my motorbike, to work and to Pilates and travelling with my husband. Oh, we also have a miniature horse and I am helping Geoff competing with him with showing and in hand competition.

Pilates is right up there in my pleasure list – though at times I struggle and don’t feel elegant. Love the movies and catching up with great friends

What are your favourite places in and around Buninyong to go for a walk or to go for a horse ride?

I walk around the uni, union jack, Desoza park, the golf course and surrounds.

I generally ride on my arena at home but go trail riding out Ross Creek/Smythesdale area We love living near Buninyong, it has such a nice village atmosphere.

Why did you decide to try Pilates and what made you choose Pilates HQ?

I have done pilates before and really enjoyed it. It was mat pilates and I felt that I had a lot more mobility and flexibility doing it on a regular basis.

3 years ago, I shattered my leg in a horse riding accident (of course). Getting my mobility back was on top of my list. I felt Pilates would help me with that but was struggling to find the right place to join. I knew there was Pilates HQ in Buninyong and it was only speaking to a couple of ladies I knew found out that you can attend on a casual basis. Both ladies had really good things to say about Pilates HQ and living in Mt Helen, it was perfect to make contact.

You started out doing beginner classes and then stepped it up to an intermediate class as well as a group rehab class! (And killing it by the way)

What have you liked about the intermediate classes?

Reformer Pilates, Buninyong, Ballarat

I like a challenge and intermediate classes certainly do that. I like is the different exercises that work on different parts of the body. No one class is the same and there is a great variety. Everyone is at different levels and no one is made to feel inadequate or awkward. The age group varies and it is really great when you see a male participating in Pilates

Have you noticed any benefits from doing 2 classes a week rather than just 1?

2 classes a week is perfect – If I had more time every second day would be even better. I do 1 reformer and 1 Group Rehab which means, I am pushed at reformer, trying to keep up with the session and working different muscles and then any specific challenges I have can be addressed at the Group Rehab Class.

Were you nervous about coming to your first class at Pilates HQ?

Yes – I was a little nervous coming back to Pilates and joining. Although the email correspondence with the staff was very positive, I was curious what was behind that glass window, as the set up inside had all this equipment which I never used before. However, Jess took my first class and was very encouraging, ensuring that the reformer was friendly and reasonably easy to use. Not having used this type of equipment before was fun and just added to the positive atmosphere and vibe when I came in.

Do you have any advice for anyone for someone that might be wanting to start Pilates but is nervous about coming to their first class?

As Nike’s logo states – Just do it.

Pilates is a great way to use parts of your body individually and together. Pilates HQ is well supported by staff and is a very friendly environment. No matter what your age or your physical abilities are, commencing at the beginners level, lets you start to see what you can do with your body. It is a great workout without the physical requirements of a gym or running and you do build up strength. Everyone is nervous when they start out, but really it is your own journey you should be concerned about.

Have you noticed any benefits or improvements since starting Pilates at Pilates HQ?

Although it has not made me any younger, I believe my benefits are improved in my dressage riding – I am able to isolate parts of my body and use my core better to ride one with my horse. My balance has improved and I believe my flexibility has too. I don’t have to go to the chiropractor any more with stiffness in my neck

What is your favourite part of your Pilates Classes?

Favourite part of Pilates – knowing that I did a great workout to the best of my ability. Having a discussion with my instructors if I have doubts and getting the encouragement to continue. Looking back on when I began and acknowledging that I have improved. Pushing myself to look just as good as everyone else.

You are very busy with your horse riding, and many people in the same situation wouldn't make time for extra activity, like Pilates so What would your advice to these people be?

If you are looking at doing some activity and do not know what you want to do, give Pilates a go. You just need to have the mindset that you can do. Just start at the beginning and gently push yourself. You do not know what you can achieve unless you try. Doing pilates at Pilates HQ, everyone is friendly and encouraging. There are many people that are doing pilates here of various ages, genders and body types. The instructors are encouraging and the members friendly

How do you find/make the time for your pilates and horse riding? What are your secrets to making these activities part of your daily/weekly routine?

I get up at 5 am to walk Shadow my dog and ride before I go to work. I plan my pilates for straight after work before I get home and cook dinner and walk Shadow again before the night ends. It is what I do and what I believe is good for my well being. Let's face it, we are not getting any younger. If we can improve our flexibility, mobility and everything else about us, why not.

Monika you are an absolute hoot, we absolutely love the energy and joy that you bring to studio and the way you always manage to make us laugh. Keep up all of the hard work, we can’t wait to see what amazing things you achieve in Pilates and Life by the end of this year!

Steph & The Pilates HQ Team
Xx

So You Want a Strong Core… BUT Do You Know Why?

Ever headed to “Dr Google” with Questions like…
How do I strengthen my core?
What is the best exercise for my core?
Why should I strengthen my core?
Can a weak core cause back pain?

If so, I am sure that you were bombarded by blog posts and articles ranting and raving about the importance of a “strong core”. And, as is to be expected with an extended amount of “Dr Googling”, you were probably left confused and maybe even convinced that You “have no Core!” or that strengthening your core would be the answer to all of your problems.

So Let's Break This Topic Down, What Is This Core Thing And Does It Even Matter?

Pilates, Plank, Reformer, Buninyong, Ballarat

The “Core” Is a term often used by people to describe the centre of their body and most people associate this with their abdominals, back muscles and pelvic floor.

Originally, we taught people to squeeze and contract all of these muscles at once, thinking it would help them be “stable” and would get rid of their back pain.

But more recent research suggests that it isn’t all about your abdominals, and that having weak abdominals doesn’t necessarily mean you will have back pain.

The thought process on how we should engage these muscles has also changed.
Whilst it can be important for certain people to engage and cue their pelvic floor and whilst we know that it is important to be strong throughout our body, we also now know that we don’t have to be squeezing these muscles all of the time.

Why Not?

Well…

Muscles are meant to contract and relax to produce or control a movement or body part.
Our muscles and our bodies adapt and produce more or less force depending on the demands of a task, rather than producing a large force all the time.

If we were to squeeze everything all at once, all of the time or even to perform a task, our body would become rigid; movement would become more difficult to produce and tasks like bending over or twisting, would be much more difficult to perform.

So now you're confused…

If I don’t need to squeeze everything at the same time and having super strong abs isn’t the answer to my problem then what am I meant to do?

You are meant to Move!

Your body is meant to be able to move in all planes of movement.
Your spine is meant to bend, extend and rotate with control and strength!

So, the answer, the key to you being healthy, fit and relatively injury free is to;

• Find an activity you love, a way of moving your body that makes you happy and do that!

• Be able to confidently move your body in all directions with control and strength

• Get yourself and your body strong and resilient, so that you can perform the tasks that you love and need to do daily, with ease.

• And then include all of the other ingredients to a healthy lifestyle; adequate sleep, healthy diet & minimal stress,

Do all of this and you will be laughing!

““Change happens through movement and movement heals.””

— Joseph Pilates

This is one of the main reasons that I love Pilates - because although Pilates focuses on building strength in your body (all of your body not just your abdominals), it also teaches you
- How to have control over your movements
- How to have confidence in your body
-To move through all planes of movement.

Pilates although often thought of as a method to increase “core strength” always was and still is a method of movement and as Joseph Pilates himself said, “Change happens through movement and movement heals.”

Want to fall in love with moving your body again?
Then get in touch with us today at hello@pilates-hq.com.au

Steph & The Pilates HQ Team

Xx

HQer of the Month - Jo O'Kelly

This month we are shinning the light on the wonderful Jo O’Kelly! Jo is a busy working mum of three gorgeous Children, as well as an incredible Photographer (She actually did all of our staff photos!).

Jo started at HQ just over 1 year ago hitting the ground running with our January Deal and doing 2 Classes a Week. Since this time, Jo has been so incredibly consistent with her Pilates and as a result has showed great improvements in all aspects of her practice.
Read on to find out all the things that Jo loves about Pilates at Pilates HQ, her advice for fitting in exercise to a busy schedule and her tips on where to go in Buninyong.

“I don’t ever remember feeling as strong or as flexible as I do at this point in my life. ”

Reformer Pilates, Long Spine, Pilates Buninyong

Tell us a little bit about you. (You are a teacher, photographer, mum) what else makes you you! and what do you get up to when you are not doing all of the mum, teacher & Pilates things?

So, where do I begin and what do I choose to share with you all about ME??
I am who I am because of the strong foundation of my extended family. I learnt from a young age that what is most important in life is people and the relationships in which we hold, develop and treasure. So I invest much of my time and effort into the relationships that I am most fortunate exist around me. I have a gorgeous husband and three children whom I adore beyond words could ever adequately express. My children are aged ten, eight and four.

I work as a primary school teacher. I adore supporting children on their journey as learners.

I also work in the professional photography industry and continue with determination to develop my craft, always exploring new avenues to learn and to extend my own knowledge and skill set.

Why did you decide to try Pilates and what made you choose Pilates HQ?

I first became aware of Reformer Pilates when gorgeous Steph made contact with me for my photography service. This was in 2016. I admired from a far for almost 12 months as at the time I had allowed myself to live at the 'bottom rung of the ladder' and I guess in retrospect had chosen to place the needs and desires of others consistently before my own. Prior to having children I was heavily involved as a netballer at my home club in Birregurra.

I continued to admire Pilate's HQ via instagram and often sat on my couch in awe watching Steph do the most incredible things with her body in the video footage that she posted. In January 2018 I made the decision to improve my self care choices and to value what was important for me to be successful in all facets of life. I had really enjoyed the time I had spent with Steph whilst photographing her. I truly believed in her story and knew that I would feel most welcome and safe at her headquarters.

You started out doing beginner classes and you are now stepping up the challenge to advanced classes? (AHHMAZING BY THE WAY)

What have you liked about the intermediate & advanced classes?

I truly still spin out and some times laugh out loud during classes at what my body has become and is able to do. I love everything there is to a Reformer Pilates class. I love the challenge of moving my body with an instructors direction. I love most the strength and flexibility elements. I don't ever remember feeling as strong or as flexible as I do at this point in my life. Both the intermediate and advanced classes challenge my mind and body in the most positive of ways. I also love watching Steph and her team model an advanced movement. I smile at how incredible their own bodies are able to move and feel excitement at what my body might be able to achieve once I make my own attempt.

Were you nervous about jumping into the next level of class (eg. beginner to intermediate?) and if so how did you feel after a few classes at that level?

I don't remember feeling nervous as such. I did however question in my mind whether my body would be able to do what was expected in the advanced class. Mindset is crucial and it was necessary for me to spend time with my own mind preparing myself. I chose to attend the advanced class with a mindset of growth believing that I could be successful, perhaps not immediately, but that with continued effort I would achieve success. I choose to believe that I can master new poses, stretches and skills with grit, tenacity and determination and genuinely believe in my mind and my body.

Do you have any advice for anyone out there who might be considering jumping up to the next level of Reformer Class but is hesitant or nervous about it?

My advice would be to listen to the suggestions of our gorgeous Pilates HQ instructors. They are all skilled and so aware of our bodies. I encourage you to trust in their knowledge. I also encourage you to trust that if they suggest trying an intermediate or an advanced class that they will guide you every step of the way. I believe this to be part of the genuine beauty of Pilates HQ. The way our instructors monitor our movements and use of the machines, is testament to their skill level and commitment in supporting our bodies to be the strongest they can be.

Have you noticed any benefits or improvements since starting Pilates at Pilates HQ?

Goodness YES! Without word of a lie I have never felt as strong, flexible and toned as I do at this point. My balance has improved and I have even noticed an improvement with my posture. The strength I feel isn't exclusive to one area of my body either. My legs, arms, abdominal area, back and even my neck all feel stronger.

There is an additional benefit. This is one I hadn't considered. I can arrive at Pilates a little like a duck. When I refer to a duck I consider the analogy that 'on top of the surface of the water' I am mostly calm and poised, but 'under the surface of the water' my legs are paddling for dear life. My mind is often so full that I feel it could explode within seconds and I can feel all sorts of mixed emotions. The truth is that once class formally begins and I focus on the instructors voice, her guidance and then allow my body to move; my mind calms, my body calms and when I leave I feel much more in control. I feel much more in control of everything. It is the most wonderful feeling having Pilates HQ allow me to reset and resume a state of calmness, in addition to the physical benefits.

People often say that it is hard to fit exercise in and to make time for themselves, what are you secrets to fitting in your classes?
You are a working mum so we would love to know if you have any tips for other mums out there, when it comes to exercising with a busy life/kids?

This is a really important question. I could give multiple reasons why I could choose not to fit my two classes per week into my schedule. I don't believe I have any secrets. I have simply made a commitment. And when I make a commitment I keep it. Rarely do I make commitments for myself at a personal level, however, when I took some time to reflect I realised that I deserve this commitment. I deserve to feel strong. I deserve to feel balanced and I deserve to practise mindfulness. I deserve time.

We love supporting our little Buninyong Community & We know you do too Jo, so we would love it if you could give us a few Hot Tips

1. Where is Your Favourite Place for coffee in town?

I am not a coffee lover and so couldn't make comment about where you'll find amazing coffee in Buninyong. Jimmy (my 4 year old) and I have lunch on Fridays during the school term at Katrine's, Maggie and Kate. I adore her smashed avocado dish with pomegranates. Jimmy loves her chicken wrap.

2. What is Your favourite place to hang out with the kids?

There are so many places that my family and I enjoy in Buninyong. We love bike riding as a family in and around town, in particular the track around Desoza Park. It is tranquil and full of the most beautiful shades of green. We also love riding to and around The Gong.

If the kids could choose where our bikes would take us, they would choose Chocalatto every time. They adore Zach's spiders.

3. What is Your favourite spot in Buninyong to photograph?

I am most fortunate to open my blinds daily to the sun rising from behind Mt Buninyong. We often sit at our kitchen table admiring the Mount. Some days we see it in its full glory and other days it is hidden by low fog and cloud cover. We regularly reflect as a family about how fortunate we are to look out to such natural beauty when in the comfort of our own home.

Mount Buninyong Photography, Jo O’Kelly

I would like to take this opportunity to thank Steph and her team for all that they offer at Pilates HQ. I personally feel so grateful to be a member of the Pilates HQ family. It is a beautiful place and one that Steph should feel incredibly proud of creating and nurturing. I look forward to continuing to care for my mind and body at Pilates HQ into the future.

Thank You Jo for bringing your beautiful bright personality and amazing attitude to our Studio each week. We truly are blessed to have you as part of our community and we look forward to seeing what you achieve both in and out of Pilates HQ in 2019.

Love
Steph & The Pilates HQ Team
Xx

How to Conquer your Group Exercise Anxiety. And Yes, it is a Real Thing!

You all know the feeling… that deep in your gut, stomach flipping feeling you get when you even think about joining a new gym or exercise class. Thoughts start to creep in like; “I’m not fit enough”, “people will judge me”, “I could never use that equipment”, “I’m overweight”, “I’m too skinny”, I’m not strong enough” “I’m not flexible enough”.

Starting something new can be scary and daunting; a new environment, new people, challenging exercises, and the fear of looking silly.

But having these feelings and thoughts are completely normal. We can guarantee that nearly everyone attending that class/gym with you, has been in your head space at some point and has had these exact thoughts.

We can’t necessarily stop all of this from happening, but, what we can do is give you some suggestions of how you can lessen the nerves associated with attending your first Pilates Class… or whatever it may be!

Bring A friend

Why not exercise together? Having a buddy in class with you, can put you at ease knowing you are not alone in a new environment! Someone to giggle with and go out for coffee with when you’re done! PLUS, they also help hold you accountable – if they go, you have to go!

Why not try a 1 on 1 session first?

This will give you the opportunity to get the hang of the exercises and machines, without feeling the pressure of anyone else watching you while you are learning.Feeling nervous about having other people watching you in the class or not knowing how to do the exercises is perfectly normal. Remember: everyone has to start at the beginning!

Have Confidence in Yourself

 Believe in yourself, We do! You are your only competition - You don't need to compare yourself to others, worry about whether you will be as good as others, about what you’re wearing, because we don’t! You are amazing! If you have a goal, stick to it and don’t let that fear of what other people will think, or doubt in your own ability creep in. Focus on yourself! You are there for You, so take the class at your own pace and do what feels right for you and your body!

Call or email us

We would love to talk to you! Maybe even organise a time to come and see the Studio, we love meeting knew people and strive to make your time in our studio as amazing as possible. Any questions you have are more than welcome so please, shoot us an email or a phone call and we will set you on the right path.

@spiritualgangster

So why not strike while the iron is hot, check out our timetable and send us an email with your burning questions or with a request for a 1 on 1 - we can’t wait to hear from you.

Love

Steph & The Pilates HQ Team!

P.S YOU’VE GOT THIS! - YOU ARE A MOTHER FLIPPIN GODDESS!

5 Key Ingredients to the Perfect Pilates Posture

Any one that has been to a Pilates Class before knows that there is a lot to think about if you want to achieve the Perfect Pilates posture. Tuck this under, stick this out, suck that in…. oh and don’t forget to breathe. It can all get a bit confusing, and sometimes overwhelming, especially if it is your first time in a Reformer Class. New machine, new space, new people and new posture…woah. Well, I am going to try to make it all a bit simpler and break it down into 5 Key Points.

When setting up your posture, the easiest way to make sure you have everything in check, is by doing a little body scan. So, lets start at the top shall we?

Start lying on your back with your knees slightly bent and feet on the floor and let’s scan from the head and neck first.

1.       Head and Neck Position

Gently tuck your chin towards your chest, as if you are holding a peach between your chin and your chest. You just want to hold the peach softly without squishing it.

Then imagine that your head is a helium balloon, and think of your head just gently floating above your shoulders

2.       Shoulder Position

With your arms resting by your side, reach your finger tips towards your toes letting your shoulder blades reach down your back. Then shrug the shoulder blades towards your ears. Once you have done this find a resting place half way between the two of these positions

Next gently open out through the front of your chest and feel the backs of the shoulders sink down into the floor.

3.       Rib Cage Position

Try to imagine that you have some heavy books resting on your ribs and let the base of your ribs sink into contact with the floor.

4.       Lower back position – Neutral Spine

To Find your neutral spine keep everything else nice and still and then gently flatten your lower back into the floor, reaching your tail bone to the ceiling. Then arch your lower back pressing your tail bone to the floor, creating space between your lower back and the floor. Once You have found these two positions come and rest half way in between, in Neutral Spine.

5.       Hip, knee and foot position

Finally, with a slight bend in the knees, try to make a nice straight line from your hip to your knee to your foot on both sides. And try to have your weight nice and even through both feet.

Once You have done all of this you have found your Perfect Pilates Posture, and it is time to activate those deep abdominals… and Breathe. But, that’s a lesson for another day.

This may seem like information overload to begin with, but I promise you, if you practice this, it will all become second nature soon enough.

Next thing you know you’ll be strutting the streets of Buninyong with the best posture ever!

Steph & The Pilates HQ Team

HQ CLIENT LOVE

The one thing we love most about seeing everyone's smiling faces  in class each week, is when we see people achieve something they didn’t think they could, or when we see how much people have improved since they first walked through our doors.

This month we would like to shine the spotlight on one of our HQ clients, Suanne Murdoch, and everything that she has achieved since starting Pilates Classes with us.

Suanne started coming to our classes around nine months ago with the aim of improving her posture and helping her aching shoulders. She began with beginner exercises, learning how to activate her deep abdominals and trying to get both legs into table top (in the air). Suanne has attended classes once a week, almost religiously since her very first session and in this time has improved so much.

In the nine months that Suanne has been coming to Pilates HQ, she has gone from attending beginner classes once a week, to now, being able to jump into an intermediate class, when the time suits. 

We had a chat to Suanne recently to ask her a few questions about her Pilates Journey so far.

 Why did you start Pilates?

 I was having trouble with my shoulders and lower back at work because I work at a desk all day. 

How long have you been doing Pilates for?

I started in March/ April this year.

What is your favourite thing about coming to classes at Pilates HQ?

 The laughs, comfortable environment, the new challenges every class brings and Steph for her caring nature and knowledge. Thank you. 

 What has kept you interested in Pilates and why do you keep coming back to class each week?

 Comfortable environment, the small personal sized classes, the challenges each class brings and the feeling of accomplishment at the end of a class.

 What improvements have you noticed since coming along to Pilates Classes regularly? 

I can now get through a day at work without aching shoulders. I can get my legs into table top with no problems (this was impossible when l first started). The other bonus for me has been, l have dropped a dress size. This wasn't my aim but a great result. 

Anything else you want to add about your Pilates Journey so far?

I have felt very comfortable and at Ease at Pilates HQ. Thank you.

 

Well Done Suanne!

WHAT TO EXPECT AT YOUR FIRST PILATES HQ REFORMER CLASS?

It can be daunting and scary thinking of starting something new, venturing into a new environment with people you don't know and machine's that look like they may be some form of medieval torture device.

Everyone who has walked into a new gym or studio has felt this way at some point. Perhaps if you knew what to expect before your first class, this experience would be a little less daunting.

Your First Visit to Pilates HQ

When you walk in the door you’ll see 7 Reformers, all lined up in rows and will be greeted with a smile from your Pilates Instructor. You will be asked to fill in a small pre-exercise questionnaire, so we can find out a little bit about you, and will be shown the Reformers. We will then explain a little about the Reformer and how to use it.  If you forget, it’s not an issue, because the instructor will be there throughout the class to help you along. The Reformer Classes run smoothly from start to finish aiming to get you moving and working on each area of your body.

The Class

You will probably feel a bit strange gliding up and down on the reformer for the first time, and will no doubt feel somewhat vulnerable the first time you put your legs in the straps. Don’t worry though. I guarantee you that everyone in the class is remembering back to the first time they did these same things and feeling reassured that they aren’t the only ones that found it weird and awkward.

BUT you will be comforted by the fact that the other people in your class were all once in your position.

And YES they did came back a second, third, maybe even tenth time.

 And YES they now look very comfortable on these strange machines.

And YES, this will be you in no time!

The longer the class goes on the more you will get used to the way the Reformer works and you will soon realise that the sweet Pilates Instructor who greeted you at the start of your class, is not as sweet as they seemed.

You will leave your class at Pilates HQ, surprised that such small movements could leave your muscles trembling.  You will feel energised and invigorated and will be excited to book your next visit, or two or three or more.

Soon enough you will be the person making those once weird and awkward movements look easy, smooth and fluid.

So come on in and try your very first class at Pilates HQ, I guarantee you we will try to make your Pilates journey as enjoyable as possible.

We can’t wait to see you soon.

Steph & The Pilates HQ Team