Wednesday 26 October 2011
Wednesday 8 June 2011
Winter Warmers
Winter Warmers
Keep yourself warm and active in winter. Here are some my favourite things to keep me warm, motivated and on track during the cooler months:
· Invest in a jumper that you’ll love to pull on ready for exercise. Mine is a super soft hoodie, it feels luxurious to wear I never want to take it. Thanks Lorna Jane!
· In the morning enjoy a warm and filling breakfast a favourite of mine is warm oats, add LSA (ground Linseed, Soy and Almond), sultanas, chia seeds & flaxseed oil for extra body nutrients. Try using yoghurt instead of milk for a more creamier taste.
· Do a few lounges, squats and stretches to get your blood pumping, while your waiting for the kettle to boil
· Place your pilates matt out in the sun and lap up the Vitamin D whilst exercising your body.
· Put on your favourite music & dance like no ones watching, sure to amuse your family, they may even join in.
· Winter is a great time to exercise outside, as there is usually minimal rain, so find a time of day that works for you and get moving to your local park.
· Layer, layer, layer as you start your day you probably feel more chilled climbing out of bed, but during pilates I always find I start to warm up, so ensure to layer your clothing so you can remove it as your body becomes warmer.
· Stretching is even more important then usual as cold muscles tend to be tight muscles, give them a chance to perform at there best with some quad, calf and hamstring stretches, spinal twists, side bends & full body lengtheners – trying to stretch from one side of room to the other.
· Enjoy a pilates class with a friend, great to ensure you make it to class & even more fun for you.
· A cuddle is always sure to warm you up from the inside & get those good endorphins pumping.
· Devour some hot tasty dishes pumpkin soup, curry, shephards pie, vegetarian lasagne or for a few little naughties a fondue chocolate & cheese or warm creamy cobb loaf dip so many yummy things to warm the tummy
· At the end of day there’s nothing better than putting on your favourite knit boots & flanny pjs, cuddling up on the couch with a soft & cosy blanket, watching your favourite DVD with a cup of hot chocolate
Chai Latte is calling, heading off to our indoor playdate this afternoon.
Stay warm!
Enjoy the benefits of a toned body, improved strength & flexibility find a Pilates class today!
Bliss Pilates – Baby Pilates, Childcare, Mum classes run simultaneous to kids gymnastic / dance classes.
www.blisspilates.com.au
Saturday 4 June 2011
Enjoy a week of planned Bliss – in just 15 minutes!
On Sunday find 15 minutes to jot down your week and be amazed how things will go much more smoothly. Key things to consider for your health & wellbeing:
· Meals for the week – start with planning your dinners & if your super keen include lunches, snacks and breakfasts! This is one chore I enjoy sharing with my partner, so everyone can have some imput. Be creative and try adding a new dish making use of your recipe books . The beauty of this is that it doesn’t just mean you save yourself the dreaded question “What are we going to have for dinner?” also saves you money as you already have a set list of what you need for each meal. Best of all you are likely to end up with left overs so no need to have to cook every night .
· Groceries List - after having your meals sorted check through your pantry & fridge to see what extras you need to pick up.
· Exercise Time - setting this up as a regular part of your routine will ultimately have you feeling better mentally & physically. Find 2-3 times per week to dedicate to exercise – classes you love and enjoy like pilates or even something as simple as a walk in the park, or factoring in stretching as you wakeup, a set of pushups & set of ab work are great to kickstart your day. Finding a trained instructor that can help ensure your performing exercises correctly and that can continue to progress the exercises to suit your level as your fitness improves is key to ensuring you get the results you want and motivate you to achieve the best you can.
· To Dos / Activities for week - errands & tasks you need to get done this week. Sometimes I think I can fit more in than I really can, so prioritise the must do’s and the nice to do’s. Don’t forget to factor in a little “me” time into this planning whether this be a coffee with friends, seeing a movie night or a relaxing massage its always great to have something to look forward to.
Here’s a snapshot of the week I just planned:
· Meals
Sun: Bake zuchinni & feta muffins for snack during week. Dinner BBQ rolls
Mon: Vegetarian Lasagne
Tues: Crispy Chicken Tacos
Wed: Busiest day during week, leftovers
Thurs: Shephards Pie
Fri: Chickpea curry
Sat: Homemade Pizza with pumpkin & feta
· Groceries
Fruit (banana, watermelon, grapes), Veges (lettuce, tomatoes, cucumber, capsicum), Bread (multigrain – 11mth old refuses white bread), Beetroot, Sauce, Mince, Cheese, Milk
· Exercise Time
Monday: Pilates class for me, little ones in childcare
Thursday: Afternoon park playtime with kids
Saturday: Pilates class for me
· To Dos / Activities
Sun - Vet checkup for dog, clean car & wash dog, grocery shopping, chemist – formula & inhaler, arvo family park playtime
Mon – Library session for kids (return books), collect dry cleaning, prep class, proposal for summer classes, book dr appoint, place new orders & pay bill, pilates class
Tues – New Bubby Pilates class starts, health food shop sale day (LSA, Olive leaf extract, Immunofactors)
Wed - Webinar
Thurs – Dance class & playdate, book holidays
Fri – Gymnastics, fri arvo drinks with girls
Sat – Pilates class, family dinner
Looking forward to welcoming all the new mums and babies to Baby Pilates, playtime with kids at library & park, enjoying a family dinner & drinks with girls – fun week ahead J
Enjoy the benefits of a toned body, improved strength & flexibility find a Pilates class today!
Bliss Pilates – Baby Pilates, Childcare, Mum classes run simultaneous to kids gymnastic / dance classes.
Friday 20 May 2011
Pregnancy Pilates
Especially for Mums to Be focus on exercises to ensure participants gain a complete body workout and can move freely without strain throughout their pregnancy. With the added weight gain during pregnancy women often experience lower back pain in particular or swollen ankles, Pilates exercises are a very effective method to reliving these symptoms.
Pilates is also valuable to learn techniques to engage pelvic floor and transverse abdominal muscles. Great preparation for labour with focus on breathing, visualization, stretching and relaxation that will be beneficial for you once baby arrives.
A good pregnancy Pilates teacher will also guide you through the correct positioning & advise of modified movements you should use throughout your daily activities during your pregnancy.
TIP: During pregnancy it is important that you don't work your upper admonials, through doing sit ups or sitting up from laying down in bed. You may think this is good to burn off fat around that area however it can cause greater adominal separation. It is best to roll through your side - working your obliques/ waistline. And work on your lower admonials - transverse admonials instead. This applys up to 10/12 weeks postnatal after you have had your adominal separation checked by a GP or Physio. So this is good news you can relax your upper abs but we will still keep your body in great shape with lower ab work.
Enjoy the benefits of a toned body, improved strength & flexibility find a Pilates class today!
Bliss Pilates – Baby Pilates, Childcare, Mum classes run simultaneous to kids gymnastic / dance classes.
Sunday 15 May 2011
Pilates is for Everyone
Many people including myself and teacher happened upon Pilates as a rehabilitation method due to injury. Pilates is a very effective method to help rebuild muscle strength and improve body alignment allowing even those who are injured to exercise to their own capabilities. Additionally it can be done anywhere & with anyone, as the exercises encourage everyone to develop at their own pace. Within one class you can have multiple levels for the one exercise ensuring everyone is developing to their full potential.
Every week I enjoy teaching Pilates to a wide variety of people including first timers, seniors, regulars, sports people, mum & baby and pregnancy. It is lovely to see many faces return week after week as once you have started the Pilates-style exercise it is a journey on the path to a new physique and approach to life. Your increased body awareness & confidence with each exercise are great indicators of progress
Enjoy the benefits of a toned body, improved strength & flexibility find a Pilates class today!
Bliss Pilates – Baby Pilates, Childcare, Mum classes run simultaneous to kids gymnastic / dance classes.
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