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When it comes to your health and overall weight management, the road to success doesn't always have to involve grand lifestyle overhauls or extreme measures. Recent research underscores the effectiveness of small, manageable lifestyle changes, often referred to as micro-goals, in enhancing your weight loss journey. A study done in association with the Griffith Health Institute concludes that “small changes in nutrition and physical activity behaviours can prevent weight gain. In the context of weight management, it may be more feasible for most people to make small compared to large short-term changes in diet and activity”.These micro-strategies are easy to incorporate into your daily routine, delivering quick wins and accumulating over time to produce remarkable results. Start With Hydration: The first step to your weight loss journey begins as soon as you wake up. A tall glass of water in the morning can rehydrate your body after a night's rest. This simple act can prevent you from confusing thirst with hunger and provide an energy boost, especially beneficial if you plan to kick-start your day with a workout. Protein Power at Breakfast: For many, breakfast is lacking in protein, leading to mid-morning cravings and overeating during the course of the day. By increasing your protein intake with foods like Greek yoghurt, eggs, nuts or tofu, you'll stay satiated longer and be better equipped to adhere to your daily calorie goals. A study done by the Department of Nutrition at Arizona State University “indicates[d] an added energy-cost associated with high-protein, low-fat diets and may help explain the efficacy of such diets for weight loss.” While I don't advocate for extreme or exclusionary diets I do think that increasing your protein intake can help with overall weight loss. An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss. Study from the University of Washington School of Medicine Choose Whole Grains: At each meal, you're presented with choices between whole grains or other complex carbohydrates and refined grains or simple carbohydrates. Opt for whole grains, as they are packed with essential fibre. Fibre not only contributes to a feeling of fullness but also supports healthy digestion, making it a valuable ally in your weight loss journey. In addition to assisting in overall weight loss the benefits of choosing whole grains can be significant for your overall health. A study done at the Department of Nutrition at the University of Oslo concluded that “Inflammation-related death was inversely associated with whole-grain intake.” Read more about the benefits of whole grains here Lunchtime Strolls: Exercise is a key component of weight management, and it doesn't require marathon efforts. Making small changes, like spending part of your lunch break walking, can have a cumulative effect. Over time, these additional steps add up, enhancing your mood and helping you handle food triggers and cravings later in the day. In fact, the benefits of walking are often highly underestimated, there is a range of health benefits including counteracting the effects of weight-promoting genes, boosting the immune system and even reducing the likelihood of certain cancers. Out of Sight, Out of Mind: Highly tempting, unhealthy foods can often lead to impulsive eating. To counter this, remove these triggering foods from your immediate environment, whether it's your home, office, or car. Instead, fill these spaces with healthier alternatives like fruits and nuts, helping to set you up for success. I have also found that doing your grocery shopping online prevents you from picking up the odd snack or overdoing your food shopping often leading to overeating. Keep Prepping for Success: After grocery shopping, dedicate 5-10 minutes to meal prep. Cut up veggies for roasting or quick sautés and store them in clear containers at eye level for easy access. If you have the time you can set aside a day (or morning) of the week to plan and prepare meals. I like to pre-prepare meals such as overnight oats, slow cooker stews and soups and even cooking some chicken breast in bulk to have them readily available for salads , and wraps or to be served with veggies. Recover from 'Bad' Choices: It's perfectly normal to make occasional dietary choices that aren't aligned with your goals. The key is not to let these choices ruin your entire day. Acknowledge them, understand their context, and move forward with a positive mindset. Research indicates that a forgiving approach to your diet can contribute to sustained weight loss.I often see clients who have decided to eat say a biscuit, afterwards they feel guilty and start to feel despair that they have ‘ fallen off the wagon’ so to speak, they then think, well all hope is lost I may as well eat another one and very soon the whole packet is finished. The difference in calories and ‘bad’ elements such as transfats in one biscuit is 90% less than if you've eaten 10 biscuits. Prioritise Quality Sleep: One of the most potent strategies for weight loss is ensuring you get at least seven hours of quality sleep each night. A good night's sleep keeps your metabolism functioning optimally and curbs hunger, preventing those nagging cravings. According to a study by Papatriantafyllou E, et al. “Disturbed sleeping patterns, in terms of both quantity and quality, have been documented to lead to an increase in energy intake, mainly from snacking, especially on foods rich in fat and carbohydrates.” Furthermore, the study highlights that “there is an evident disregulation of the neuroendocrine appetite control system during sleep deprivation that alters the metabolic rate, with a negative impact on weight maintenance or weight loss interventions“ Be Prepared to Workout: Remove the early morning or evening workout decision-making process by setting out your weekly movement goals ahead of time, you can take this concept one step further by taking out your exercise clothes and shoes the night before. These small action minimises the chances of skipping your routine and increases the likelihood of following through with your fitness plans. Another trick is to only commit to 10 minutes of exercise, tell yourself you will go for a 10-minute walk, or commit to doing 10 minutes of a live online workout. More often than not it's the initial phase of the process that is the most daunting, the phase which you are most likely to back out. Once you've done your 10 minutes you will in all likelihood go on much longer, and even if you don't, at least you got 10 minutes of movement in. Make Exercise Fun: If traditional workouts leave you uninspired, consider pairing exercise with entertainment. Combine it with your favourite audiobooks or podcasts. This clever association transforms exercise into an enjoyable experience you'll eagerly anticipate. I encourage clients to incorporate exercise into their social life, instead of asking a friend to meet for coffee or lunch, next time invite your friends for a walk in the park, or to go on a hike. There are even more exciting options such as rock climbing, mountain biking or even joining a class together. In the realm of weight management, it's often the subtle, gradual changes that accumulate into overall success. These micro-strategies may seem small and insignificant, but their long-term effects can be transformative both in terms of weight management but also in living a healthier life. Need a little more inspiration to get going on your journey to a healthy lifestyle? Why not join our 30-Day Reset Challenge?

This strawberry balsamic salad is the perfect mix of tart and sweet, combining fresh greens, juicy strawberries, and a tangy balsamic dressing for a light yet satisfying dish. A delicious blend of sweet and tangy flavours, this strawberry balsamic salad is packed with nutrient-rich greens, juicy strawberries, and a perfectly balanced balsamic dressing. A fresh and vibrant way to stay healthy! Strawberry Balsamic Salad Ingredients 12 Handfuls Baby Spinach 5 Large Strawberries, quartered 20g Soft Goats Cheese 30g Assorted Toasted Seeds & Nuts 1/4 Cucumber Chopped into chunks 1/4 Avocado, cubed 2 Tbsp Balsamic Vinegar 1 Tbsp Honey Directions For the salad: Mix together the spinach leaves, toss in the cucumber and avo chunks. Cut the strawberries into quarters (all except 1 ) and mix in. Toast the seeds and sprinkle over the salad, crumble the goat's cheese into the salad. For the balsamic reduction: Over a medium heat, simmer the balsamic vinegar, honey and one strawberry until thick. Combine the other ingredients, drizzle over the reduction and enjoy. For more recipes and lifestyle tips subscribe to our newsletter

Surprisingly common, diastasis recti is a postpartum condition that affects up to 60%  of all pregnant women - often without their knowledge until after delivery. Diastasis recti occurs when the connective tissue, known as the linea alba, that runs down the centre of your abdomen stretches or separates, allowing the two sides of the rectus abdominis muscles (often referred to as the “six-pack”) to pull apart. While it's a natural part of pregnancy, it can lead to various physical and aesthetic issues if not addressed properly. Understanding Your Body Postpartum The Science Behind Diastasis Recti During pregnancy, the body undergoes significant hormonal and physical changes to accommodate your growing bundle of joy. The hormone relaxin, for instance, relaxes the ligaments and joints to prepare the body for childbirth. This relaxation also affects the linea alba, causing it to thin and stretch. As the baby, and uterus, grow, the increasing intra-abdominal pressure further contributes to the widening of the gap between the rectus (six-pack) muscles. Furthermore, the strain on the abdominals during labour and childbirth can also place strain on the abdominal muscles.  Identifying Diastasis Recti Diastasis recti is not usually painful unless there are other side effects from the separation, but there are some common sensations that can help identify it. Some reports from postpartum women include a feeling of weakness in their core or abdominal muscles, difficulty with physical movements especially lifting or carrying heavier objects, noticing that their abdominals are coning or doming during contraction, which may appear as a ridge or bulge in the centre of the abdominals, or softness above or below the belly button. To check for diastasis recti, follow these steps: Lie on your back with your knees bent:  This position relaxes your abdominal muscles. Place your fingertips just above your belly button:  Gently press down into your abdomen. Lift your head slightly off the floor:  As you lift your head, feel for any gaps or separations between your abdominal muscles. If you can feel a gap wider than two fingers (2 or more centimetres), you may have diastasis recti. It is important to consult with a healthcare professional for a proper diagnosis and guidance. The Impact of Diastasis Recti As I have mentioned up to 60% of all mums have experienced diastasis recti, but it’s the degree of separation that really matters. Often with the linea alba being so elastic and our bodies being as amazing as they are, after birth the linea alba can often just retract back into place, usually taking around 8 weeks post-partum to resolve itself. However, some women experience a more pronounced separation or have a rectus adbomins which does not return to its prepartum state itself in that period, may need further attention. The majority of mothers will have it to some degree. For roughly half of these women, the condition will resolve on its own within 12 months of delivery.- Frank E. Campanile, MD | Denver The severity of the diastasis recti depends on a few factors, such as the width of the gap between the rectus abdominis muscles, the length of the separation and the strength of the abdominal muscles surrounding the separation.  This abdominal separation can lead to various physical and aesthetic issues, including: Lower back pain:  A weakened core or compromised abdominals can contribute to lower back pain. Poor posture:  Diastasis recti can affect your posture, leading to slouching and other postural issues. Pelvic floor dysfunction:  Weakened abdominal muscles can impact the pelvic floor, leading to issues like incontinence and prolapse. Pelvic instability and hip pain: Often abdominal separation and weakened abdominals can lead to instability in the pelvis, sometimes resulting in hip pain. Aesthetic concerns:  Diastasis recti can cause a "poochy" belly appearance. In more severe cases it can lead to a hernia which needs to be addressed by a medical professional.  Find out more about your Pelvic Floor Addressing Diastasis Recti While diastasis recti often improves naturally over time, there are specific exercises and lifestyle modifications that can accelerate the healing process and minimize its impact. Addressing the diastasis recti involves both doing the right movements as well as avoiding the wrong ones.  What to do:  Core Strengthening Exercises A physical therapist or doctor can assess the severity of your diastasis recti and create a personalised plan to help assist in the repair of the separation. Together with a certified Pilates instructor, they may recommend exercises that target the deep abdominal muscles, such as: Pelvic floor exercises:  Strengthening the pelvic floor muscles can help support the abdominal wall. Transverse abdominis exercises:  This muscle layer helps draw the abdominal wall inward, reducing the gap between the rectus muscles. Postural exercises:  Proper posture can help alleviate strain on the abdominal muscles. Pilates is an excellent form of exercise for women with diastasis recti. It focuses on core strength, flexibility, and proper alignment , all of which are crucial for healing and preventing further separation.  Once you've received clearance from your healthcare provider, you can start to incorporate specific Pilates exercises into your routine. Some effective exercises include: 3-Dimensional Breathing  The connection between breathing and pelvic floor health is crucial for core stability and diastasis recti recovery. Deep, diaphragmatic breathing engages the core muscles, including the pelvic floor and transverse abdominis. This can help to draw the abdominal wall inward and reduce the gap between the rectus muscles. How to do it:  Inhale into the sides of the ribcage, promoting a 3-dimensional breath.  Exhale through pursed lips, imagine blowing out through a straw As you are exhaling try to bring awareness to the diaphragm and other respiratory muscles, in conjunction gently connect the pelvic floor to around a 30% contraction.  Inhale, release the pelvic floor and focus again on the lateral breath, filling the sides of the body and expanding the ribcage like an accordion.   Imprint/Release Lie on your back with knees bent and feet flat on the floor, with your pelvis in neutral ( hip bones and pubic bone level with one another, there should be a small curve present in your lower back)  Inhale to prepare; exhale as you gently connect the pelvic floor and your transverse abdominis (corset muscle) as if you were pulling a belt around the hip bones.  Continue the exhale and start to draw your navel towards your spine, encouraging a slight posterior tilt of the pelvis and a gentle lengthening of your back towards the mat.  Inhale to return to a neutral pelvis and release the muscles.​ Walk Out’s (Stabilising in Neutral)  Lie on your back with knees bent and feet flat on the floor, with your pelvis in neutral ( hip bones and pubic bone level with one another, there should be a small curve present in your lower back)  Inhale to prepare for the movement, gently engaging your pelvic floor and your TA muscle, think of a T-junction connection, pelvic floor pulling up while the two hip bones feel as if they were narrowing.  Exhale, maintaining the neutral pelvis and complete stability in the lower back step one heel out in front of you, gently placing it on the floor. Keep the legs ‘light’ and imagine you are walking on a cloud.  Next move the second leg out in front of the body also bringing the heel down to the floor maintaining a slight bend in both knees.  During these movements, the pelvis should not rock from side to side nor tilt forward and back. Image your pelvis was a bowl of water and you are attempting not to spill any of the water from the bowl.  On the next exhale breath, bring one leg back to the starting position. Take a short inhale and on another exhale breath bring the second leg back.  Try to alternate leg movements as you do additional repetitions.  Swimming Prep Kneeling Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips.  Inhale to prepare, then exhale as you extend your right arm forward and left leg back, keeping your core engaged. Try to find a ‘long line’ position while engaging the shoulder girdle to maintain scapula stability and engaging the glute to lift the extended leg.  Avoid arching or ‘hanging’ in the lower back, and maintain the alignment of the pelvis and hips during the movement.  Inhale to return to the starting position and repeat on the other side. Hip Roll Lie on your back with your knees bent and feet flat on the floor.  Inhale to prepare for the movement. On the exhale breath think of an imprint and engage your core. Press your body weight into the feet and slowly lift your hips off the floor, articulating the spine by rolling up one vertebra at a time.  Inhale to hold the position at the top of the movement, one long diagonal line from the knees to the chest.  Exhale to lower back down, placing the back of the ribcage on the mat first and then articulating the spine down onto the mat with control. During all of these exercises, it is important that you remain connect to your TA (Transverse Abdominis muscle) to promote correct abdominal contractions, there should be no ‘coning’ or ‘doming’ as you perform these movements, if this does occur you may be progressing too quickly or not engaging the muscles correctly.  What not to do: While there are specific exercises which can be incorporated into your daily routine there are also small changes in your lifestyle which can assist with your diastasis recti, such as:  Avoid heavy lifting:  Refrain from lifting heavy objects, especially during the initial healing phase. Avoid High-Impact Exercises  (early on): High-impact exercises like running and jumping can exacerbate diastasis recti. Avoid Sitting Straight up from Supine (lying down position): Rather roll onto one side and use your arms to assist in lifting into a seated position.  Practice good posture:  Maintain good posture throughout the day to reduce strain on your back and abdominal muscles. If you have severe diastasis recti, experience persistent pain, or notice other concerning symptoms, consult with a healthcare professional. In some cases, surgery may be necessary to repair the separation. Remember, diastasis recti is a common postpartum condition that can be effectively managed with the right approach. By understanding the condition, seeking professional guidance, and incorporating targeted exercises and lifestyle changes, you can work towards healing your abdominal muscles and regaining your strength and confidence, but remember healing diastasis recti takes time and patience. It's essential to be consistent with your exercises and lifestyle modifications. Avoid rushing the process and listen to your body.

This mixed-level class is accessible to all levels, provided you have completed at least three beginner sessions prior to the class. Modifications will be provided to make the movements more accessible to novices and more difficult for those who would like to challenge themselves.

With inspiration from Pilates, Barre and traditional strength and cardio training, this class will have you toning, shaping and sweating.

Enjoy the benefits of a structured and instructed Pilates class, from the comfort of where-ever you are. Our instructors are able to see, instruct and correct just as if you were in a real life class but you are able to have kiddies, doggies and life going on around you. Or take us with you when you travel for work or for leisure.

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