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After the recent Paris Olympics, one was left in complete awe of how incredible and versatile athletes are. In the pursuit of athletic excellence, athletes have to do rigorous training in order to compete with the world’s best. Pilates, a low-impact, yet highly effective exercise system, has emerged as a vital tool for professional athletes across diverse disciplines. Studies have shown its effectiveness in enhancing flexibility , aiding in injury recovery , and ultimately, maximising performance. So how exactly does Pilates enhance our beloved Olympians: 1)  Enhances core strength This is the heart of Pilates and is one of the most important foundations of fitness for anyone including professional athletes. While traditional strength training often targets superficial muscles, Pilates emphasises the deeper layers of the core including the deep abdominal muscles such as the transverse abdominis, and the spinal stabilisers such as the multifidus and pelvic floor muscles. For athletes, this translates to: Improved Stability: A strong core acts like a central hub, transferring power from the lower body to the upper body and extremities. This enhanced stability allows athletes to maintain optimal form during explosive movements like jumps, throws, and sprints. Enhanced Balance: A strong core plays a crucial role in balance, preventing injuries and optimising athletic performance. Whether navigating sudden changes in direction on the soccer field or maintaining balance on a balance beam, a robust core provides the foundation for precision and control. Overall Body Control: Pilates exercises emphasise controlled movements with precise alignment. This translates to a heightened awareness of the body in space, allowing athletes to perform movements with greater accuracy and efficiency. A gymnast, for example, can achieve a more controlled landing or a swimmer can streamline their stroke, maximising power and minimising energy waste.  For example Carissa Moore's Pilates-Powered Gold Medal A member of the 2024 Olympics U.S. surfing team, Carissa Moore harnessed the power of Pilates to secure a gold medal at the Tokyo Olympics. In her post-win celebration, she gave a heartfelt shout-out to her Pilates studio , O Ka La. 2)  Improving flexibility and Range of Motion For athletes, flexibility is a key component of athletic performance and injury prevention. Pilates incorporates a range of stretching and lengthening exercises that enhance flexibility and increases range of motion in the joints. For an athlete, greater flexibility is a means to improved performance, whether it is achieving a higher jump for High Jumpers or a greater stride length for 100m Sprinters. This targeted approach increases the range of motion in the joints, leading to several benefits for athletes: Improved Technique:  Enhanced flexibility allows athletes to achieve a greater range of motion in movements specific to their sport. A weightlifter can achieve deeper squats, a golfer can achieve a more complete backswing, and a hurdler can have a smoother leg swing over hurdles. Injury Prevention:  Tight muscles restrict movement and can increase the risk of strains and tears. By promoting flexibility, Pilates helps athletes avoid these common injuries, keeping them on the competition field. Increased Power:  Greater flexibility allows for a wider range of motion in explosive movements. This translates to greater power output, allowing athletes to jump higher, throw farther, and sprint faster. For example Missy Franklin's Pilates-Powered Success A prominent figure from the 2016 Rio Olympics, Missy Franklin's impressive career includes multiple world records. As a professional swimmer, she credits Pilates for enhancing her core strength, leading to improved balance and overall swimming performance. Franklin believes that her Pilates workouts play a vital role in her 3)  Increase body awareness and coordination Pilates requires a high level of body awareness as exercises are performed with attention to precision and control. This heightened sense of body awareness helps athletes improve their coordination and execute movements with greater accuracy. This heightened sense of body awareness translates into several key benefits for athletic performance: Improved Proprioception:  Proprioception is the body's ability to sense its position and movement in space. Pilates exercises train athletes to become more attuned to their body's position and alignment, enhancing their proprioceptive skills. This heightened awareness allows athletes to make subtle adjustments during movements, improving accuracy and efficiency. Enhanced Coordination:  Pilates exercises often involve complex movements that require coordination between different muscle groups. By engaging multiple muscle groups in a controlled and coordinated manner, athletes develop better coordination and neuromuscular control. This improved coordination can be crucial for sports requiring complex movements, such as gymnastics, dance, or martial arts. Enhanced Movement Efficiency:  Body awareness allows athletes to refine their movements, eliminating unnecessary tension and improving efficiency. This can lead to increased power, speed, and endurance. For example, a swimmer can refine their stroke to reduce drag and increase propulsion, while a golfer can improve their swing mechanics to achieve greater accuracy and distance. For example Siobhan Haughey's Pilates-Fuelled Silver Medal  Hong Kong's Siobhan Haughey made history at the 2024 Olympics, clinching silver medals in both the 100-meter and 200-meter freestyle events. These were the first-ever Olympic swimming medals for Hong Kong.Haughey's journey to success included Pilates as a key component of her training regimen from a young age.    4)  Aiding in injury prevention and rehabilitation One of the standout benefits of Pilates is its role in injury prevention and rehabilitation. The low-impact nature of Pilates makes it an excellent option for athletes recovering from injuries or preventing them. Strengthening the stabilising muscles around joints, improving flexibility and promoting balanced muscle development can help reduce the risk of common sports injuries. This multifaceted approach can significantly reduce the risk of: Overuse Injuries: Repetitive motions in sports often lead to overuse injuries. Pilates strengthens the muscles surrounding vulnerable joints, reducing the strain and risk of repetitive stress injuries. Post-Surgical Rehabilitation: Following surgery, athletes often require rehabilitation to regain strength and mobility. Pilates provides a safe and effective way to rebuild strength and regain flexibility, allowing athletes to return to their sports safely and efficiently. Chronic Pain Management: Many athletes grapple with chronic pain due to past injuries. Pilates exercises can help manage pain by improving flexibility, posture, and core strength, promoting long-term pain relief and improved overall well-being. For example Shelly-Ann Fraser-Pryce's Pilates Comeback Jamaican sprinting sensation Shelly-Ann Fraser-Pryce turned to Pilates to overcome a significant setback. After an unexpected C-section delayed her post-delivery training, Pilates played a crucial role in her rapid recovery.  5)  Boosting mental focus and concentration Athletic performance is as much about mental strength as it is about physical capabilities. Pilates incorporates mindful movement and controlled breathing which can help athletes develop better concentration and mental clarity. The practice of being present and focused during a Pilates session translates to improved mental resilience and focus during competition.Pilates, with its emphasis on mindful movement and controlled breathing, fosters a connection between mind and body. Improved Concentration: Pilates exercises require concentration and focus on proper form. This focus translates to improved concentration during competition, allowing athletes to stay present in the moment and execute their strategies effectively. Enhanced Mental Clarity: The controlled breathing techniques used in Pilates help manage stress and anxiety, leading to greater mental clarity.  For example Rohan Browning’s Pilates-Powered Sprinting  Rohan Browning, is an Australian sprinting sensation, with his remarkable performance in the 100-meter sprint. Browning clocked an impressive time of 10.01 seconds, setting a new personal best (PB). Behind Browning's success lies a dedicated training regimen that includes Pilates with Helen Stamatakos from Pilates Insync  as a key component. Incorporating Pilates into an athlete’s fitness routine offers a myriad of benefits from enhanced core strength and flexibility to improved body awareness and injury prevention. By embracing this versatile practice, athletes can achieve a more balanced and comprehensive approach to their training. This can ultimately unlock their full potential and elevate their performance. So, take a deep breath, engage your core and let Pilates propel you towards your athletic goals!

Protein powders have become a staple in many health and fitness enthusiasts' diets. They offer a convenient way to boost protein intake, especially for those struggling to consume enough through whole foods alone. But with countless options available, it can be overwhelming to choose the right one. Let's break down the basics. Why Protein Powder? Protein is an essential macronutrient crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. While whole foods like meat, fish, eggs, beans, and lentils are primary protein sources, protein powders can supplement your intake. The recommended  daily intake of protein for people aged 19 years and over is around 46 g for women and 56 g for men ( around 0.8 grams per kilogram). While this the general recommendations for the population, in each individual case protein intake is calculated in relation to body weight, age and activity levels. While many of us could get our recommended protein intake from food alone, having a quick and easy way to boost our protein intake can lead to positive results. According to a recent study  on the effects of protein supplementation on resistance training “Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET (Resistance Exercise Training) in healthy adults.” Aside from the positive benefits of eating sufficient protein, there are negative effects when we do not meet our daily requirements. “Long-term studies have shown that failure to meet protein requirements can negatively impact nitrogen balance, muscle mass, immunity, and functional capacity,” says Antonio, J et al in the Journal of the International Society of Sports Nutrition .  In addition to its muscle-supporting role, having a higher protein diet could help manage weight, metabolism and hunger. Protein allows us to feel fuller for longer, it does this through the suppression of the hunger hormone ghrelin. By promoting feelings of fullness, protein helps curb appetite and reduce overall calorie intake. Simultaneously, it safeguards muscle mass, which is crucial for a healthy metabolism. Muscle tissue burns more calories at rest than fat, so preserving or enhancing it supports weight loss efforts. This is confirmed by a study  published in the National Library of Medicine, “Subjects taking Prolibra [a whey protein supplement] lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.” While another study  sums the concept up well, we saw a “Significant reduction in BMI, waist circumference, % body fat and increased % skeletal muscle mass in the treatment group was observed as compared to the placebo group.” Moreover, protein's higher thermic effect of food means your body expends more energy digesting and metabolising it compared to other macronutrients. This subtle boost in calorie expenditure can contribute to weight management goals. Here are some reasons to consider protein powder: Convenience: A quick and easy way to increase protein intake. Muscle growth and repair: Protein is essential for building muscle and repairing tissue.  Weight management: Protein can help control appetite and boost metabolism. Recovery: Aids in post-workout recovery. Nutrient boost: Some protein powders offer additional vitamins, minerals, and antioxidants. Whey vs. Plant-Based Protein Two primary categories dominate the protein powder market: Whey protein: Whey is a complete protein, derived from milk containing all nine essential amino acids. It's rapidly absorbed by the body and often preferred by athletes for muscle building and recovery. Whey comes in different forms: concentrate, isolate, and hydrolysate, with varying protein content and lactose levels. Plant-based protein: Sourced from plants like pea, soy, brown rice, and hemp, plant-based proteins are suitable for vegetarians, vegans, and those with lactose intolerance. While they might not be complete proteins individually, combining different plant-based sources can provide all essential amino acids. Pea protein is high in branched-chain amino acids, while brown rice protein is hypoallergenic. Plant-based proteins, generally have more fibre and less fat than animal-based protein powders. You can also rest assured that “with careful nutritional planning, plant-based protein sources can trigger favourable training outcomes,” according to a research paper in the Journal of the International Society of Sports Nutrition. While whey protein often takes the spotlight, other protein sources also offer distinct benefits. Casein, another milk-derived protein, digests more slowly than whey, providing a sustained release of amino acids. This makes it a popular choice for nighttime consumption to support muscle recovery and growth during sleep. Collagen, derived from animal sources, has gained traction for its potential role in skin, hair, and nail health. It's rich in specific amino acids that contribute to these tissues' structure. Egg protein, extracted from egg whites, is a complete protein option for those with dairy or soy sensitivities. It offers a high biological value and is easily digestible. Hidden Nasties: What to Look For While protein powders offer convenience, it's crucial to read labels carefully, because protein powders are considered supplements they are not governed by any authority such as the FDA. This means that many companies can include questionable ingredients in their products, some protein powders contain additives that can negate health benefits. This is reiterated by a quote from a study  on protein supplements, “When it comes to protein and amino acid supplements, these other components present in these products may induce adverse effects during long-term consumption.” Artificial sweeteners: Can disrupt gut health and have potential negative side effects. Added sugars: Contribute to weight gain, hormone imbalances and other health issues. Artificial flavours and colours: Unnecessary additives impacting overall health. Fillers: Reduce product quality and nutritional value. The protein supplement-treated group reported better quality of life, improvement in general health and well-being, and improved energy levels throughout the day. - P. Ambulkar et al., Efficacy and safety assessment of protein supplement Choosing the Right Protein Powder Selecting the optimal protein powder requires consideration of several factors: Essential Amino Acid Profile A complete protein contains all nine essential amino acids your body cannot produce. Ensure your chosen powder provides a balanced amino acid profile to support muscle growth and repair. The human body does not store amino acids like it does fatty acids or carbohydrates. This means that we have to ensure that the daily intake of amino acids required for protein synthesis and other specific metabolic functions is adequate. Ingredients and Additives Prioritise minimal processing and avoid artificial sweeteners, flavours, colourants, and fillers. Look for protein powders with clean ingredient lists. Allergies and Sensitivities If you have allergies or intolerances, carefully read the label and choose a protein powder accordingly. Common allergens include dairy, soy, gluten, and egg. Digestibility Some individuals experience digestive discomfort with certain protein powders. Factors like lactose intolerance or irritable bowel syndrome may influence your choice. Certifications Look for certifications like organic, non-GMO, or third-party tested to ensure product quality and safety. Remember, the best protein powder is the one you'll consistently use. Experiment with different options to find what suits your taste and lifestyle. NOTE: Protein powders are a supplement, not a meal replacement. Prioritise whole food sources. Consult a healthcare professional for personalised advice, especially if you have underlying health conditions.

First of all, congratulations on your growing bundle of joy! I know from personal experience that being pregnant can be incredibly exciting and overwhelming all at once. You want to do exactly the right thing at all times to give your unborn baby the very best you can offer. So what is the “right thing to do” in terms of exercise? One of the most common messages or calls I get is, “Hi Lisa, I've just found out I'm pregnant, my friend says that Pilates is good for preggie ladies, I’d love to join your advanced online class tomorrow” while this may seem like the right thing to do, when you are expecting there are a few things that need to be adjusted or addressed in your regular routines and one should always be attending a prenatal specific class. While this blog refers to the 5 ways to adapt your workout when expecting, we have other blogs on the benefits of exercising while pregnant and the top 10 exercises that (almost) every mother-to-be can do. Tip #1: Get the Go Ahead The number one tip is to check in with your midwife , doctor or other health professional to let them know you are interested in starting or continuing a certain exercise regime. They will be able to analyse your changing body ( and growing baby ) and identify if there are any contraindications to you beginning a program or taking a class. If you have been given the all clear it is important that you tell your instructor or trainer about your pregnancy as soon as possible, it may not be common knowledge yet, but your instructor, who is working with your body, needs to know. Once you have told your fitness family you can start to attend specifically prenatal classes or workouts. I know you may not feel very different physically especially in the beginning, because there is no big tummy yet, but your body is undergoing many internal and functional changes ( hello morning sickness ), we need to respect the mammoth task our body is undertaking and ensure that we do everything to let it run as smoothly as possible. Now is not the time to set new goals, or aim for more from your workout, for right now your job is to grow a healthy baby and look after your own body as best you can. Generally the acceptable types of exercises available to preggy moms include; swimming, walking, prenatal Pilates or prenatal Yoga and in most cases you can continue with your usual daily activities for the duration of your pregnancy, as you feel comfortable doing them. The hard and fast ‘no-no’s’ when it comes to moving while pregnant include; no contact sports, no activities that have a risk of falling or trauma such as horse riding, skiing or rock climbing, no exercising in high altitudes or too far below sea level such as scuba diving. CHECK OUT MY INTERVIEW WITH BIRTH & BABY Tip #2: Change your Position While most exercise methods are appropriate for pregnancy there are various modifications and adaptations that need to be made in order to ensure that it is safe and useful for a preggy mom. Generally when we are pregnant the “goal” of exercising changes, we are now looking at how to support the body during and after pregnancy, prepare for labour and delivery and to ensure that you will have the best possible functionality post-partum. So certain exercises need to be focused on while others need to be left out all together. Aside from us re-evaluating our goals and outcomes, we also need to look at how your body is changing during pregnancy and what we need to address in our movement patterns to make sure you and the baby are safe. Don’t exercise lying on your back Lying supine ( on your back ) while pregnant places pressure on your inferior vena cava ( big vein running through your pelvis ) because of the weight of the baby but also the weight of the growing placenta and expanding uterus. Lying on your back for periods of time can lead to Supine Hypertensive Syndrome , which is a loss of blood both to the mom and baby, resulting in a problematic drop in blood pressure for the mom and can have effects on the baby as well. Always ensure you have some form of support when on the mat, such as a wedge, or that you are at an angle such as leaning up on your elbows during ‘supine’ type exercises. I personally leave it out altogether but a wedge, arc barrel or spine corrector are all appropriate Pilates tools that can be used to keep you at an incline during exercise. Avoid exercises lying on your tummy While I admittedly don’t know much of the scientific or medical reasons for not lying on your tummy while pregnant, I can talk from personal experience that from very early on I felt a deep sense of weariness and discomfort around lying on my tummy while I knew there was a little something trying to grow in there. From a quick Google search many articles agree with me, there is not too much direct medical advice available but most indicate that preggy moms don't like lying on their tummies. From some sites it suggested it can increase heartburn, while most agreed that it can exacerbate lower back pain, pelvic girdle pain and neck pain. Limit time spent in certain positions During your pregnancy the body produces a hormone called Relaxin, this is responsible for the relaxing of the uterus walls, abdominals and pelvic ligaments and muscles, to accommodate a rapidly growing baby. Unfortunately our body cannot isolate where that hormone goes, so it starts to relax ALL muscles. The consequences of this is that certain joints are affected and compromised by not having a quality structural foundation in the form of strong ligaments and muscles. So that knee niggle you've always had or your wrists that are already a little sensitive will generally become much more pronounced during pregnancy. Therefore we try to limit the time spent in any one position, such as in a four point kneeling position ( hands and knees ) to protect the joints such as the wrists. Another point to make here is that one should limit any fast transitions or change in directions ( think Zumba classes ) twisting or swivelling on the knees and ankles when they are less secure can lead to joint pain and sometimes even damage. This also applies to any over stretching, you may feel like the elastic women with your super supple muscles but watch out for overstretching which can also lead to ligament and joint problems. Rule is to slow down on deep stretches and generally I like to encourage the moms that if you couldn't stretch so far before your pregnancy, then don't start now. Watch your balance With the ever expanding tummy often our centre of gravity is affected, thus throwing off our sense of balance. That coupled with relaxed muscles can make balancing tricky. Make sure to stand near a stable support, such as a wall, when doing any balance exercises. In fact with my preggy clients I ALWAYS have them stand near to a wall when exercising just in case. Very often moms-to-be may feel dizzy or light headed and the last thing we ever want is a pregnant mom falling. Tip #3: Stop crunching your abs ( but you can still work your core ) So we all want to keep our physique for as long as possible during, and after, our pregnancy so many moms opt for flexion ab workouts, this is perhaps the worst thing you can do while working out during your pregnancy ( aside from lying on your back ). The reasons for this are twofold ; firstly, we have that relaxin hormone in the body relaxing all of our muscles and compromising certain areas of the body, secondly we have huge amounts of intra abdominal pressure pushing against the muscles and stretching our linea alba , the piece of connective tissue running between the left and right side of our superficial abdominal muscle group, the rectus abdominis ( 6 pack muscles ). When we do activities such as crunching the abdominals we create additional pressure on this already compromised bit of connective tissue, thus potentially leading to an ‘overstretching’ of the tissue, this is commonly referred to as Diastasis Recti . Diastasis recti, is when the gap between the left and right side of the abdominals becomes pronounced, if left untreated it can create certain structural and functional problems. So what can we do then in order to strengthen our abdominals and ‘core’ during pregnancy? Strengthening the deeper abdominal layers and pelvic muscles such as the transverse abdominis ( TA ) and the pelvic floor can have huge benefits before, during and after your pregnancy. In fact, having a strong TA and pelvic floor can help to address the potential separation of the rectus abdominis ( diastasis recti ), it can also alleviate back pain and pelvic girdle pain during and after pregnancy and limit any pelvic floor dysfunction. Learning to work the TA and connect with the pelvic floor is at the heart of any Pilates class, however, during pregnancy we have to remember that we need to do this without lying on our back, without crunching the abdominal and without staying in the same position for long periods of time. This is why it is important to attend a class or workout with someone who is specifically trained in prenatal classes or a class that is designed for pregnancy. Check out some of my Prenatal Pilates classes here Tip #4: Focus on the right muscles So during this blog we have focused quite a bit on what you CAN’T do, which seems rather overwhelming, but never fear there are many movements and areas of the body that we can, and should be focusing on. I always say to my preggy moms in class “you will all have the best bums and arms you've ever had after your preggy classes”, this is because it's some of the safest areas to work but also some of the most important. Keeping the ‘core’ muscles strong, as I mentioned above, helps to alleviate certain aches and pains and also prepares the body for labour, and the post-partum period. Core muscles aside from the abdominals also include the muscles of the pelvis, lower back, hips and glutes. Therefore it is a good idea to include some safe hip and bum exercises into any of your routines. When designing my prenatal workouts I also think about functionality, what is this moms body going to have to do, now, later on in their pregnancy and after they have given birth. One of the most significant answers to these questions is that the expectant mom is going to need to be able to care for a baby when they give birth. This seems obvious but as a fitness professional, I have to look at muscle movements, posture and potential muscle imbalances. Once the baby is out in the real world, all you are going to be doing is holding, carrying, changing and feeding your bundle of joy. From a postural position this can be summarised in one simple term forward flexion ( or as I like to put it the question mark position ? ). The muscles of the upper back get lengthened and potentially weakened by all of the rounding forward and on the converse the muscles of the chest get tight and short. Therefore the best way we can prepare for the carrying and bending forward is to work the arms, upper back and shoulder girdle. To provide the best foundation that we can to avoid any pain or postural changes later on. I always include some shoulder girdle work, working with a band is great for these, I also like to include a weight-free arm series into any routine I plan, to ensure mommies have the strongest arms possible ( without having to lift heavy weights which can come with its own preggy related contraindications ), and probably most importantly I include safe chest opening stretches into the sequence. Again, if you are attending a preggy specific class these areas should be covered but if you are working out at home on your own, perhaps doing some research into appropriate arm and back exercises is advisable. Tip #5: Adapt for you Trimester ( and yourself ) Lastly, we need to remember that there is constant change in pregnancy as the hormones surge, dissipate and regulate at different times, rates and periods during your 40 week journey. We also need to remember that every single mom is different and has a different experience during pregnancy. Some moms get morning sickness, others don’t, some moms have severe back, neck, hip, public bone or other pains, while others don’t. I personally could not do a shell stretch ( a typical stretch in a Pilates class ) while pregnant, even though it is listed as a preggy safe move. I also had immense pelvic girdle pain especially during my second pregnancy which resulted in most standing exercises being excruciating which is not something most moms experience but if it is you then you will know how painful it can be. It is advisable to read and ask your medical professional questions regularly, not just at the beginning of the pregnancy but as you continue through the journey as advice may change along the way, as your body undergoes various changes. It is important to remember that not all changes are visible. Very often the most pronounced changes, and the ones that can have the deepest impact on your health and fitness, are happening internally ( think hormone production, cardiovascular changes and mood and energy levels ) so not all adaptions are made purely on your tummy’s appearance. So while exercising during pregnancy comes with an abundance of benefits both for you and your growing bump, it is important to remember that you should be mindful of the seen and unseen changes happening in the body. Pregnancy is a beautiful journey ( although sometimes challenging ) and right now that should be your body's main focus. Keep moving, but in a way that will support your body at this time. If you would like to receive more information on workouts, Pilates and pregnancy sign up to our mailing list below.

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