HQer of The Month - Meaghan Hillman

Our First HQer of 2020 couldn’t be anyone more deserving of the spotlight! It’s Meaghan Hillman!

Meaghan is an absolute delight! She is, in her own words, “a mum to a curious 7-year-old” and “a secondary school teacher of English and Literature and a Year 11 Coordinator”. Amongst all of this Meaghan also likes to read, sew clothes, fail to weed the garden, walk in the bush, and do Pilates!

From our perspective, Meaghan is an absolute superstar! She walks into HQ each week with a glowing smile on her face and always manages to make me laugh. She will give absolutely anything a go and works hard each session to get the most out of each exercise!

Meaghan has been coming to Pilates HQ since we opened our doors, over 3 1/2 years ago and in that time it has been so amazing to see her improve and grow! We can’t wait for you to hear all about Meaghan and her Pilates Journey, through her eyes!

What sort of exercise did you do before starting Pilates?

For years, I’ve been an inconsistent jogger (occasionally just a plodder). I’ve done different yoga classes, dance classes, and occasional gym membership. Nothing has become an integrated part of my life like Pilates (and maybe jogging).

Why did you decide to start Pilates? And why did you choose Pilates HQ?

I did physio through Pilates about 15 years ago and enjoyed that. I was at a point that I knew I needed to get into an exercise routine and, from experience, paying upfront makes me more likely to do it. Sad but true! HQ is about 500 metres from my house, so it seemed the perfect place! And it was.

How did you feel before starting classes at Pilates HQ?

Honestly? Apprehensive about wearing leggings in public. It took me a good few months to get over that.

You've been at HQ now for 3 and 1/2 years (since we opened, YAY!)
How long after starting classes did you know that Pilates HQ was right for you?

I think I did only a few lessons before I went to a 10 class pass.
I love the focus on the body and having to pay close attention to how I’m using muscles.

Pilates makes me think, but in a completely different way to how I normally think. The effort and focus it takes helps me shut off from work, I haven’t found many work worries that can’t be obliterated by 15 scooters!

I really enjoy being able to joke and chat with the class, but also know that if I’m feeling exhausted I can just be quiet and follow instructions.

I always walk out of a class feeling better than I walked in, and knowing I’ll have those moments each week is really important. I’ve always struggled with instruction based exercise but I find the HQ approach humorous, supportive and inclusive.

You started off doing 1 Pilates Class a week. Why did you decide to start doing 2 classes a week?

I noticed I wasn’t improving as quickly as I wanted to and moving to two sessions really has improved my fitness. Pilates is good for me mentally as well, and having two blocks of time that can’t be consumed by work has been really important to keep me energised!

Have you noticed any Benefits from your continued Pilates Practice?

Oh my goodness, yes! I put off returning to jogging as I knew how much fitness I needed to regain. However, Pilates has improved my cardio fitness enough that I’ve been able to get back to regular jogging without feeling I can’t breathe after 30 seconds. As I mentioned before, the mental space that it provides each week helps me keep perspective.

What keeps you coming back to Pilates HQ week after week?

The laughter, the compassion and humour of instructors and other class members. The curiosity about whether this day will be a day I can do teasers. The feeling of getting stronger. The knowledge I’ll walk out feeling better.

If you could teach a pilates class to your HQ Pilates Teachers what exercises would you make them do ?

All the fancy stuff I can’t do, just to see what I’m working towards!

What is your favourite thing to do to unwind and de-stress/relax?

Walk in the bush, Pilates, sew, mess around with my little family.

Thank you Meaghan, for being such a superstar and for being part of our Pilates HQ Community, our little family would not be the same without you in it!

Steph & The Pilates HQ Team
Xx

P.S
If You Want your work worries to Melt Away each week with a Pilates Class then click the link below to find out what class to start with

Is it Still a Good Workout if I am Not Sore the Next Day?

Have you ever noticed that sometimes you'll be sore after Pilates and sometimes you won't?

Are you disappointed if you’re not sore after Pilates? 

Being sore after exercise isn't an indicator of how hard you've worked or how good workout is. And just because you are not sore after your Pilates class it doesn’t mean you haven’t worked hard enough!

Pilates buninyong, reformer pilates buninyong, DOMS

What is the soreness you experience post-workout?

The soreness you experience post-workout is called Delayed Onset Muscle Soreness (DOMS). This muscle soreness happens for a couple of reasons.

1. Due to a new training stimulus, something that your body is not used to in your session.
   This can be something like increased weight, repetition, intensity or a new exercise that you haven’t done before.

2. Performing exercises that involve a certain type of muscle contraction.
   An eccentric contraction happens when the muscle lengthens as it contracts.
   This type of contraction causes small micro-trauma within the muscle which the body then works hard to repair, this is thought to be the reason behind you experiencing muscles soreness after these types of exercises.
   In a Pilates Class some of the more common exercises that involve this type of contraction, and that you may feel sorer after, include; Thigh Stretch, Bridges with extensions & Standing Split Work.

You might have noticed that when you started your Pilates journey you were feeling more sore than you are now?
Or
Maybe after certain classes you've failed the toilet test the next day? 

This is most likely due to one of the reasons above.
Maybe it was due to a certain exercise performed in class?
Maybe the exercises were new or different from what your body is used to.
Or
Maybe it was your first session back after missing classes for a little while!

Whatever the reason, having DOMs after a Pilates class isn't a bad thing but it is also not something you have to experience in order for your class to have been challenging or effective. 

Instead of determining the success of your workout by how sore you are after, here are a few things that you can think about in class to help you know if you are challenged enough.

(You don't have to experience all of these)

1. Were you feeling challenged during the class? 

2. Did you feel a muscle burn during any of the exercises?

3. Was it challenging for you to get the hang of the exercise techniques?

4. Were your muscles jittery or shaky?

5. Did you have to concentrate on performing the exercise effectively and correctly (no time for planning your weekend mid reps)?

6. Were you are glad when your teacher changed the exercise?

If you answered Yes to some or all of these then you are being Challenged just enough by your Pilates Classes!

If you answered No to the majority of these questions then it might be time for you to up the anti & try an extra class each week or jump up to the next level of class!

If you’d like help determining if you are being challenged enough in your sessions let us know next time you are in class!

Steph & The Pilates HQ Team

Xx

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?

View this post on Instagram

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