Do Your Feet Cramp During Pilates

Do your feet cramp during Pilates?

Foot cramps can be common when starting Pilates and it is obviously very distracting when trying to practice the movements in the workouts. There are multiple reasons why foot cramps could occur so here are the top Pilates Rockhampton Tips to prevent and relieve foot cramps during Pilates.

#1 Warm up your feet…massage, roll, flex and point your feet and ankles. This is especially helpful when you are about to begin a class after being on your feet all day or perhaps been in high heels all day.

#2 Relax your feet… Do not intentionally flex or point your feet unless directed for a specific Pilates movement. Most exercises can be done effectively with relaxed feet.

#3 Consider what your body needs… potassium or magnesium deficiencies or dehydration could lead to cramps. Simply drinking more water or adding potassium rich foods into your diet may help.

10 Benefits of Doing Pilates While You’re Pregnant

10 Benefits of Doing Pilates While You’re Pregnant

Come and enjoy the tailored exercise program from Pilates Rockhampton while you’re pregnant. Not only does it make you feel good and aim to improve your post-natal recovery, there is an increasing amount of research that shows a considerable positive effect on both yours and your baby’s long-term health. We’ve summarised the top 10 benefits of doing Pilates while you’re pregnant.

1. Strengthen glutes and stabilising muscles

As relaxin hormones are released during pregnancy, the ligaments and muscles surrounding your joints become more flexible. Commonly, this means women experience pelvic pain and lower back pain during pregnancy. Strengthening your pelvic floor and gluteus medius through tailored Pilates exercises can help combat this pain.

2. Reduces back pain

Pilates helps to give you better awareness of your posture, and your changing centre of gravity as the baby grows. This awareness and strengthening work helps to decrease pain in your back and maintain your mobility.

3. Strengthen pelvic floor

The weight of your baby plus the hormonal changes can weaken your pelvic floor muscles. Pilates can help to strengthen this hammock of muscle that sits under the pelvis to support your bladder and bowel and reduce the risk of incontinence that could develop during or after your pregnancy.
This exercise is done while holding the pelvic floor to keep in strong.

4. Controlled breathing

Breathing is a key focus in all Pilates classes, and is especially useful for pregnant women to learn, as good air exchange is important for mother and bub. Practising controlled breathing is also beneficial for labour. Stiffness in your upper back and rib cage region can restrict deep breaths, so exercises that focus on flexibility, lat and oblique muscle expansion and contraction can help.

5. Improve balance

Pregnancy Pilates exercise programs should always focus on improving and maintaining balance as your centre of gravity changes. Single sided exercises are key.

6. integration of movements breathing and postures throughout your daily routine.

It is common to integrate Pilates movements, stretches and breathing into your daily routine.

7. Maintain wellbeing

It is normal to gain weight throughout the pregnancy, however studies suggest gentle exercise is good for both mother and bub. If genstational diabetes, energy levels or circulation issues are a concern, Pilates can help.

8. Strengthen legs

During pregnancy some women experience fluid retention, leg cramps and may develop varicose veins. Strengthening leg exercises can help to reduce the risk of these side effects.

9. Relaxation

Taking some time for yourself during your pregnancy is priceless. Pilates gives you an opportunity to switch off from work and day-to-day stresses and let the mind slow down while reflecting on the physiological changes in your body.

10. Assist with post-natal recovery

More and more evidence suggest Pilates through Pregnancy will help with the stamina needed for labour and your recovery and ability to resume into general activities and exercises post delivery.

Wondering About the Wunda Chair?

Wondering about the Wunda Chair?

The best thing about using a Wunda Chair in Pilates is that anyone can do it, and everyone can achieve amazing results. You can begin a very simple and deconstructed movements and progress quickly to a very dynamic, athletic and challenging exercise. All planes of movement are recruited with the Wunda Chair and there are no bouncing or jarring movements. The Wunda Chair uses the resistance of springs to develop strength and body awareness. Like the universal reformer, the resistance against springs on the Wunda Chair means that muscles are worked eccentrically and concentrically giving them strength and length through their entire range of movement. Many exercises are done sitting, standing or kneeling, which promote greater functional postures and improve functions of daily living. In many ways the Wunda Chair exercises can simulate movements of daily life more closely, making the movements incredibly functional and therefore adaptable into your everyday life.

Key benefits include:

  • improved balance
  • increased strength
  • greater range of motion in joints
  • improved stability throughout the body.

If you are wanting to:

  • begin your fitness journey
  • return to exercise from injury
  • accelerate performance
  • achieve specific athletic goals

Pilates Rockhampton can develop customised exercise plans via our private one on one (45 minute) or personal training sessions (30 minute). All technics are inspired by Joeseph Pilates classic equipment exercises.

Pilates for Arthritis

Pilates for Arthritis

There are over 100 types of arthritis. Several types of arthritis can be broadly categorised into two types of arthritis: osteoarthritis and rheumatoid arthritis. Arthritis symptoms can be uncomfortable and frustrating. Dealing with fatigue, chronic pain and inflammation can be hard but routine Pilates exercises can assist in improving flexibility, mobility and muscle strength.

One of the best-known remedies for the disease is low impact exercise. Pilates is a low-impact physical exercise system designed to stretch, strengthen and balance the body. The gentle Pilates exercises emphasize the mind-body connection while improving your flexibility, strength, body control and endurance when practiced consistently.

Benefits of Pilates for Arthritis include:

Versatility: Pilates uses different exercises and positions with many variations and different ranges of motion. Pilates Rockhampton will be able to show you modifications positions with or without equipment. The tip is to maintain the proper form throughout the exercise even if you can’t do as many repetitions. Your endurance will build as the body conditions.

Pain reduction: Pilates exercises are some of the most effective movements to significantly reduce arthritic pain, especially in low back pain region.

Improve joint function: Ongoing Pilates exercises, stimulate production of synovial fluid and enhance lubrication of joints which further reduces friction between joints. 

Supports weight loss: As Pilates is low impact, it allows arthritis suffers to exercises regularly. Regular exercise is essential to maintaining or losing weight which reduces load on joints.

Improves metabolic health and reduces cardiac risks: Several researchers have shown that Pilates has been beneficial in improving the musculoskeletal system and nervous system. It was found that performing Pilates exercises three times a week for a duration of 40 minutes for 12 weeks helps in regaining balance and stability in females.

Pilates could be the perfect addition to your wholistic arthritis management.

Let Pilates Rockhampton Relieve Your Stress and Anxiety

Let Pilates Rockhampton Relieve Your Stress and Anxiety

There are various forms of meditation and for me Pilates is the complete package combining stress relief and physical exertion.

So why can Pilates relieve stress…

1. Relaxation
Pilates teaches your mind and body to isolate muscles. In other words, during exercise, only the muscles needed for the activity should be recruited, while all other muscles remain relaxed. Through Pilates, participants learn selective relaxation of muscles not required for the task at hand. Pilates stretch and alignment exercises also help to relieve tension in muscles that people commonly hold stress.

2. Deep and Lateral Breath
Breathing is a vital part of every stress management program. It is also one of the primary principles in Pilates. It brings people back to the present moment and away from life’s distractions.

3. Mindfulness
Concentration or mindfulness is another common stress management technique. There are so few things that allow you to be in the actual moment. When I first started Pilates, I discovered it was very different from the other forms of exercise I had experienced. For example, in team sports I was always thinking about the strategy and the people around me; when I ran, I found my mind wandered to anything and everything such as work, kids, dinner, chores. When in a Pilates class, I am so busy breathing, keeping my trunk in line, relaxing and contracting the correct muscles – I can’t concentrate on anything else other than making my body move! Best of all I leave a Pilates session feeling happy and re-energised.

There is a much deeper meaning behind Pilates quotes such as:

‘One must move without tenseness’

‘The body achieves what the mind believes’

‘Pilates is the complete coordination of the mind, body and spirit’

Pilates is a must try if you are looking for the ideal combination of body awareness and relief for the mind and body.

Pilates for Golfers

Pilates for Golfers

Hit the ball farther, straighter and more accurately with less chance of injury…

Golf may look easy however the fact is golf requires muscular strength, joint flexibility, mobility and stability. The repetitive movements often lead to some muscles becoming overused and others weakening, causing an imbalance.
For a golfer, muscle imbalances can affect the legs, hips, arms, shoulders, and the lower back. Your drives may be shorter and less accurate, your stamina may decrease, and the risk of injury increases.

Recreation and elite golfers are now turning to Pilates as an essential training tool that keeps the body in balance and actually improves performance.
Pilates is a full body, low impact exercise that works all muscles. All movements focus on core activation and engagement, which can improve hip rotation, range of motion in the shoulders and back stability leading to a more powerful and accurate golf swing. The end result is a flexible, symmetrically muscled body that is strengthened from the inside out.

Secure a Pilates Rockhampton Golfers package to help you:
• Strengthen the back muscles evenly
• Elongate and align the spine for better stability
• Strengthen the abdominals
• Increase overall flexibility, strength, and balance
• Increase range of motion in hips and shoulders
• Enhance concentration through focused breathing

The core strength gained at Pilates Rockhampton helps Golfers:
• Improve backswing and follow-through with increased range of motion in shoulders
• Get more distance and power because of added hip and torso flexibility
• Have a stronger and bigger hip turn for greater power through rotation
• Create a smoother and more powerful swing due to strengthened back muscles
• Maximize balance and alignment while rotating
• Decrease fatigue and play pain free

Pilates for New Mothers (including Diastasis Recti)

Pilates for New Mothers (including Diastasis Recti)

Diastasis recti (also known as abdominal separation) is a common condition for postnatal women. Individuals with diastasis recti often suffer from lower back pain, poor stability and poor pelvis alignment due to weak stabilisation muscles.

Diastasis recti is a separation of the outermost abdominal muscles. The tissue which runs vertically down and joins the left and right abdominal muscles together is known as linea alba. Diastasis recti is caused by this connective tissue stretching sideways and becoming thin and weak. The abdominal muscles play a vital role in supporting the body’s internal organs and also the back. This separation of the muscles causes a weak core and minimal protection for the internal organs.

Pilates has proved to be an effective form of rehabilitation for diastasis recti. Pilates Rockhampton offers one-on-one and small group ‘Post Pregnancy’ classes that focus on:
• Core stabilisation
• Improving posture and learning how to position your spine and pelvis correctly for exercise, lifting and daily movements
• Learning how to use your breathing to engage the transverse abdominals and pelvic floor muscles
• Strengthening exercises designed to bringing the left and right sides of the abdomen back together, and allowing the connective tissue to begin the healing process.

Pilates provides a safe, effective and friendly environment for rebuilding strength and body alignment, for the individual.

Call Pilates Rockhampton for more information on M: 0427 585 319 today!

Have You Achieved Your 2017 Resolution?

Have You Achieved Your 2017 Resolution?

We are approaching the half way mark in 2017 and many of us would have set New Year resolutions. Are you on track to achieve your goals or have you already begun to start new ones?

Many of our goals relate back to our happiness, health and fitness. However, through the course of the year we may be getting bored, plateauing or even distracted with the daily grind. In the past, the Rockhampton, Yeppoon and Capricorn region were pretty limited when it came to fitness alternatives. At long last fitness choices are growing and there is a personalised and unique Pilates exercise experience in Central Queensland.

Pilates Rockhampton offers Mat and Reformer (specialised spring based resistance equipment) Pilates classes that are suitable for all ages, fitness levels and abilities. Join the excitement and experience the benefits for yourself. It is a true investment in a strong and healthy body so come try a class!

Pilates and Recovery

Pilates and Recovery

In general, the low impact resistance offered through Pilates makes it an ideal exercise to do as regularly as you want. The key is to understand your body, your fitness level and what your body needs to recuperate.

In gyms or high intensity environments it is common for rest days to be vigilantly promoted due to the ease for people to over train whether it be lifting weights or running long distances too frequently.

Pilates is strength training and a vigorous Pilates workout breaks down muscle, which is how muscle fibres strengthen. But unlike high intensity strength training, Pilates Rockhampton focuses on movement with functional alignment, coordinating the recruitment of muscle groups in a particular order. For example, if you were sitting on chair and lifted a foot, the first muscle to activate should be the hip flexors. However, our larger muscles often dominate and take over the movement. Each and every Pilates Rockhampton class is different; ensuring to provide a different combination of balanced movements including flexion, extension and rotation of muscle groups while consistently activating deeper stabilising muscles.

Studies are now suggesting that recovery can be managed differently and Pilates has become an accepted method of recovery training. In fact, the uniquely low impact activity will actually help you recover faster than complete inactivity.

To break it down even further, find your balance. Your ability to frequently perform Pilates workouts will change as your fitness and endurance levels improve. If you’re a little sore (muscle sore), be assured that there will be different exercises to focus on in your next Pilates session (whether it be reformer or mat). If you’re really sore (muscle sore), it’s ok to wait a lesson or two before returning but keep moving (even walking or stretching will do wonders for the circulation and recovery)! Alternatively if you take too long of a break, your endurance and fitness may plateau and it will be likely you will be a sore again at your next class.

If you want to find your perfect Pilates Rockhampton balance, please discuss your best options and class combinations with me today –

Weight Loss Tips from Pilates Rockhampton

Weight Loss Tips from Pilates Rockhampton

Everyone agrees cardio exercise is an excellent way to burn calories and improve your physical and mental health. Furthermore, resistance or weight training is especially important to tone muscle to keep your metabolism high. Distinctively, Pilates Rockhampton Reformers Classes gives you a great combination of both cardio and resistance training. Additional weight loss tips include:

1. Drink Water, Especially Before Meals
Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories.
Studies have also suggested drinking water before meals helped you eat fewer calories and lose up to 44% more weight.

2. Use Smaller Plates / Portion Control

Trick the mind into eating fewer calories with less on the plate!

3. Make the effort to have healthy, on the go snacks available for the week
A little effort and planning can prevent the guilt that comes after an unhealthy splurge.

4. Brush Your Teeth After Dinner
Less likely to be tempted to have a late-night snack.

5. Eat Spicy Foods
Spicy foods like can boost metabolism and reduce your appetite slightly.

6. Avoid Sugary Drinks
Studies show that liquid sugar calories may be the single most fattening aspect of the modern day diet.

7. Eat Balanced
Carbs, protein, fibre, fruits and vegetable all play a part.

8. Sleep Well

9. Don’t Diet, Be Healthy Instead!
Finally, surround yourself with people and activities that keep you motivated and happy. Add Pilates Rockhampton to your “To Do” list today!