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

Everyone’s Fit is Different. How Do You Find Yours?

Pilates HQ can help you find your fit

In all aspects of life, we search for the right fit. Our clothes, our job, our friends, our home. We take the time to find what suits us. However, when it comes to fitness, it’s easy to get caught up in just one idea of what “fit” is - based on information from the media or someone we know. We can even get caught up on our former selves… (you know, the you before “life happened”). And based on that one idea, we judge ourselves to be unfit or worse, incapable of being fit.

But just like clothes, jobs, friends, homes, fitness is different for all of us. Some people need to run marathons; others get a great buzz from intense, sweaty gym sessions; and some people just want to feel good and know they can sail through their daily life with physical ease. Also fitness, just like everything else, is something that constantly changes, depending on where we’re at in our lives.

Pilates, Beginner, Fitness, Ballarat

So what is your fit? How do you find it and how do you achieve it?

Great news!! Pilates HQ is here to help. With our own Exercise Physiologist and Pilates Instructor Abby Byrne, we have developed the Find Your Fit course to help you find it, achieve it and best of all, maintain it.

Over the course of seven weeks, we will provide the tools you need to achieve your idea of fit, starting with determining what that idea is! Abby will work with you to:

• set your own goals

• overcome any barriers you’ve faced in the past

• teach you exercises suited to you that you can do at home

• empower you become active and stay active in your everyday life.

You will receive:

• a handbook to keep track of your progress

• discounts to beginner Pilates classes

• assessments along the way to keep you on track

• a home exercise program to follow on with during & after the course

• support, guidance and knowledge to ensure to achieve.

It’s a holistic program that puts you on track to achieve the level of fitness you want (not what someone else decides). It’s the perfect way to start your very own fitness campaign and discover (or rediscover) a stronger, healthier, happier you.

The Find Your Fit course kicks off at 11.30am on Thursday, August 8th.

The cost is $330 and all you need to do to sign up is click the link below, OR you can send us an email here.

Steph and 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

Why Does my Neck Hurt When I Do an Ab Curl?

Have you ever dreaded having to do an Ab Curl in class? Not because you know it’s hard work, but because you know your neck will feel uncomfortable and you end up feeling tight and sore in all the wrong places?

If you have, you are not alone!

Which is why we thought we’d give you some tips on why your neck might be hurting and what you can do about it.

You can get neck discomfort at different times during the Ab curl and for different reasons.

See if any of these descriptions sound similar to you and if they do, continue reading to work out what to do next.

Reformer Abdominal Exercise, Pilates HQ

It hurts as soon as you lift your head off that dreaded Headrest. You start to feel the tension in your neck muscles, you feel your abs working too, but your neck is what takes most of the focus.

If this sounds like you then one of the things that could help with this is building up your neck strength!
Neck muscles are just like any other muscle in your body, and they need to be strong to in order to hold your head up in space!

And like with any other muscle the only way to get them strong is by doing specific neck exercises (these may need to be prescribed to you by a physiotherapist).

Why can’t I just keep doing ab curls to get my neck stronger?

Doing an ab curl requires your neck muscles to work against gravity to lift your head up and it may just be that your muscles are not quite up to this level of exercise yet. In this case, there are other specific exercises that you can be given from a physiotherapist to help build you up to an Ab curl in class.

In the Meantime you can definitely still attend your regular classes, our tip is to leave your head down on the headrest when these exercises pop up in class, you can even put the headrest up for a little bit of extra comfy-ness.

You curl up to do hundreds but you have to lower your head halfway through the exercise as you start to feel extra tension in your neck muscles after being in this position for some time.

If this one sounds like you then it may mean that your neck muscles don’t quite have the endurance to stay up the whole way through the hundred, and once they hit their fatigue point other muscles start to take over, causing a feeling of tightness or tiredness in your neck.

What the hell does that mean?

Muscular endurance is the ability of a muscle to go the long haul, think of it as a long distant runner (in your neck)!

With an Ab Curl, you not only need the strength to lift your head and neck up but you also need the endurance to be able to keep your head and neck there for longer periods of time.

How do I improve this?

Keep working on your Ab Curls in class, and when you feel like you start to get tired then that’s your cue to lower your head and neck and take a little rest. You will find that over time your muscles will be able to hold you up in that position for longer and you’ll have no excuse to lower your head and neck down in the Hundred anymore… bugger.

You feel a little bit of pressure in your neck as your curl up, it’s not horrible and you can keep going, but for some bizarre reason, you just can’t feel that Burn in your Abs. You wonder why everyone is groaning away and you’re not

If you are this type of Ab curl-er than it may just come down to your technique and your abdominal strength!

There are a couple of common things we see in this situation;

1. You probably use your hands to pull your head and neck up off the floor and pull your chin right onto your chest

2. You lift ONLY your head and neck and your shoulders stay down on the floor/carriage.

The common theme here is that the movement is coming only from your neck.

In order for you to feel the work in your abs, you also need to have movement at the shoulders, which means the top of your shoulder blades and upper back need to lift off the carriage too.

Our Tips

1. Try to push your head back into your hands so that the weight of your head feels supported by your hands

2. Try to think of drawing the front of your ribs to your hips and use this to help you lift your head and neck and shoulders off the floor.

Do this and your Abs should start to feel the burn!

If after trying the above tips you are still having trouble getting the feeling in your abs rather than your neck, ask your instructor for some help in your next class, we love getting your belly burning!!!

Happy Hundreds HQers!

Love

Steph & The Pilates HQ Team
xx

3 Reasons why you can’t afford to NOT be doing PILATES at PILATES HQ?

Life is getting expensive, isn’t it? Food and petrol prices keep rising and so does coffee..anything but the coffee right? Yet despite the price rises we still need to eat and drive and so we pay for these things because we need them to live our lives. But when it comes to spending money on ourselves and our health, by doing something like Pilates we question it. Why? Because we feel guilty, but we shouldn’t! Spending money on your mental and physical health is so important and if done the right way you might even find yourself saving money in the long run.

We hear so many people say, I can’t afford to come to Pilates, and we get it, I mean when you look at it as a treat.. #treatyoself, then yeah maybe it is expensive. But when you look at it as a weekly self-care routine that improves your health, your mood and your hip pocket it starts to seem a little less like a treat and more like a necessity, doesn’t it?

Reformer Pilates Classes, for all levels at Pilates HQ

Here are 3 Reasons Why you can’t afford to NOT be doing PILATES at Pilates HQ

1.Your pocket will thank you for it!

Have you ever added up the amount of money you spend on health appointments; on Massage,Physio, Chiro, Osteo, Drs?
The Australian Institute of Wellness and Health (AIWH) stated that in 2016-2017 Aussies spent $1,222 on health care each year (not including your private health). That’s almost the same as one Pilates Class a week (on a 10 class pass).

Add in your Pilates Class each week and you’ll start to feel stronger and fitter. Plus, you’ll see yourself saying goodbye to some of those aches and pains that you had.
(Don’t believe me? Then read our HQ-er Stories Here and Here.)

2. You’ll have better health, more energy and a better quality of life

Did you know that being physically active reduces the risk of developing chronic health conditions, which means you’ll live longer!!!

Exercise also releases all of those feel-good hormones which means your mood is better and you have more energy!
So you’ll live longer and you’ll have more energy to do the things you love with the ones you love. Think, walking your kids down the aisle, running around with your grand kids.
I’d pay pretty good money to be able to have and do all of those things, wouldn’t you?

Yeah yeah I know, it’s free to go out and exercise, go for a walk with the kids or a friend or to do some exercises in your lounge room, but these things have always been free and yet most of us struggle to find the “get up and go” to do them.

Which brings me to 3.

3. You will have more accountability more commitment and more benefits by joining a group Pilates Class at HQ.

You book a class time, schedule it into your diary and you pay for it! BAM! straight away you have a reason to attend, you’ve made a commitment to our instructors and the other clients in your class to attend.
When you start classes at HQ you have a community of other HQ clients around you to help keep you motivated and engaged. You also have us, your instructors to guide you in how to best move your body, as well as to help you stay committed to your health.
And then the final added extra! By exercising in a group you can reduce your stress by 26% (Dayna M et al, JAOA 2017).

So you see, you really have no choice but to get your body moving and what better way to do it than with us at Pilates HQ

Why not book your first Bundle of Classes today - by clicking here!
Or Send us an email to find out how to get started.

Steph & The Pilates HQ Team

XX

Christmas Break Pilates

Take a little Pilates on holidays with you

Holidays are coming and we’re all excited. It’s a break from the routine, the warm weather is here and it’s time to relax.

The great part of summer holidays in particular is that they are usually quite active. So even though you may be taking a break from your usual workout routine at HQ and other places, you’re more likely to be out walking, bike riding, swimming, playing tennis and anything else the warm weather allows for.

While all this activity is great at keeping you fit over the holidays, your time off from HQ classes can leave you feeling tight and sore. It can also mean that when you return to classes, the whole reformer thing feels totally foreign and your body uncoordinated.

With that in mind, we have developed a little holiday workout for you. It’s short, simple and effective. Completing this routine four times a week (or even daily if you want to) will ensure your 2018 Pilates body will transition smoothly into 2019.

Happy holidays from all of us at HQ and we look forward to helping you achieve more of your goals in 2019.

Steph and The Pilates HQ Team

Xx

Don’t let MenoPAUSE put a stop to living your life!

The benefits of physical activity during menopause.

It’s the M word every woman dreads. Menopause. Whether you’ve experienced it or not every woman has heard about this period of life, whether it be from their mother, sister, grandmother or even movies and social media. It’s commonly portrayed as the evil step sister to the reproductive period of our lives, characterised by stories of hot flushes, night sweats, fatigue and headaches.

So, what is menopause?

It’s a time during a woman’s life, usually between the ages of 45-55 years of age, when menstruation has ceased for a period of 12 months or greater. In the absence of ovulation the body fails to produce progesterone or oestrogen, two primary sex hormones. This can cause a number of side effects that you may be familiar with:

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• Hot flushes

• Night Sweats

• Fatigue and difficulty sleeping

• Irritability and poor mood

• Forgetfulness

• Lack of self esteem

• Aches and pains

• Lack of sexual drive

• Depression and Anxiety

• Increased weight or central adiposity

• Incontinence

And with all these symptoms the last thing you probably want to do is be active right?

Why becoming or remaining active during this time in your life should be a priority.

INCREASE BONE DENSITY

The lack of the female reproductive hormones, particularly oestrogen can directly impact your bone health. This is typically due to the protective role estrogen plays on our bones. This puts women at greater risk of developing osteopenia or osteoporosis and increases risk of fractures. (Women, we get it all right!)

BUT,  participating in weight bearing and strength exercise during this time can have great effects on strengthening and maintaining bone health.

Not only this, strength exercise has also been linked to increased muscle mass, weight management and a reduced risk of falls later in life.  

REDUCED WEIGHT GAIN & RISK OF CHRONIC DISEASE

Changes in hormones, along with lack of activity due to menopausal symptoms can also result in weight gain, particularly in the abdominal region. Increased abdominal or visceral fat increases a person’s risk of developing many forms of chronic disease including: heart disease, type II diabetes, stroke, high blood pressure and some cancers.

Exercise can have a powerful effect on managing not only weight, but all these risk factors through improving heart and vascular health along with increasing insulin sensitivity and regulating blood glucose levels.

BETTER PELVIC FLOOR HEALTH

As hormone levels continue to decline, there are also a number of changes that occur in the genital region. These can include thinning and reduced elasticity of the vaginal wall along with atrophy of the pelvic floor muscles. This can lead to continence concerns along with pelvic floor dysfunction. Gentle exercise targeted at strengthening the pelvic floor muscles, such as Pilates, can therefore have a positive impact on not only reducing incontinence but also the stress and anxiety that can occur with such conditions.      
 

Ready to tame the menopausal beast?

Just a little activity everyday (at least 30 minutes) can assist with the management of menopausal symptoms and help YOU live the happiest and healthiest life YOU deserve. Not only for yourself but also for your family, partner and friends!  

Abby Byrne & The Pilates HQ Team

P.S - Stay tuned for details on our upcoming Women's Health Workshop this September

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!

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