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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.

Strength training is often associated with bulky muscles and expensive gym memberships. However, the truth is that EVERYONE can benefit from incorporating strength training into their routine, regardless of age, fitness level, or access to equipment. It is a fantastic way to build strength, improve balance, and boost overall health.  So what exactly is strength training?  In a nutshell, strength training is a type of exercise that involves working your muscles against resistance. This resistance can come from weights, resistance bands, or even your own body weight. When you lift weights or perform exercises like push-ups or squats, you're challenging your muscles to work harder, which leads to increased strength and muscle mass. How that happens is a little more complex - Strength training stimulates muscle growth through a process known as hypertrophy. During resistance exercise, muscle fibres are subjected to mechanical stress, leading to microscopic tears in the muscle tissue. In response to this damage, the body initiates a repair and rebuilding process. Satellite cells, located near muscle fibres, are activated and fuse with damaged muscle fibres to form new muscle tissue. Additionally, the existing muscle fibres increase in size through protein synthesis, resulting in an overall increase in muscle mass. Why is Strength Training Important? As we age, our muscle mass naturally declines. This process, known as sarcopenia, can lead to a decrease in strength, balance, and mobility. Strength training is crucial for combating this age-related muscle loss. Regular strength training can help maintain and even increase muscle mass, leading to improved physical function and a higher quality of life. Plus strength training is functional training meaning it mimics movements performed in everyday life, such as lifting groceries, climbing the stairs and getting up and down out of a chair. These are all important tasks which we are required to perform daily and the more we ‘train’ to maintain strength, the better for our health, wellness and ability to move in later life.  Beyond muscle mass, strength training also offers numerous other benefits: Bone health:  Weight-bearing exercises like strength training help to increase bone density, reducing the risk or slowing the onset of osteoporosis. Metabolism boost:  Muscle tissue burns more calories than fat, so building muscle can help increase your metabolism. Improved balance and stability:  Stronger muscles contribute to better balance and coordination, reducing the risk of falls. Enhanced mood:  Exercise releases endorphins, which can help improve mood and reduce stress. Improved quality of life: Enhances one's ability to perform daily tasks with greater ease.  Chronic condition management:  Reduces symptoms of arthritis, back pain, obesity, heart disease, depression, and diabetes. Sharper thinking:  Strength training has even been linked to improved cognitive function. Aside from being able to engage in strength training anywhere without having to take out a pricey gym membership, another benefit of strength training is that you don’t have to do very much of it to see some of the outstanding benefits. A study  found that just 30-60 minutes of strength training per week can lower the risk of death from many causes including cancer, and heart disease by 10-20%. Strength Training is for everybody  As I mentioned earlier many people equate strength training with bulky young men in dimly lit gyms but in reality, everyone can (and should!) be doing some sort of strength training. The benefits of strength training for older adults cannot be overstated, a recent paper concluded that “Older adults who strength train at least twice a week are 46% less likely to die prematurely compared to those who don't.” It also doesn’t have to take up too much of your time, according to the British Health Journal , you only need to be doing strength training for 30-60 minutes per week to reap the benefits.  Effective Bodyweight Exercises You don't need fancy equipment or a gym membership to build strength. Here are some effective bodyweight exercises you can do at home: Squats:  Targets your legs, glutes, and core. Stand with feet shoulder-width apart, toes parallel or slightly turned out. Lower your body as if sitting back into a chair, keeping your back in neutral and knees aligned with your second or third toe. Body weight should go backwards and not over the toes. Lunges:  Targets your legs, glutes, and core. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Push off with your front foot to return to the starting position. Push-ups:  Targets your chest, shoulders, triceps, and core. Start in a plank position with your hands shoulder-width apart, either on your toes or on your knees. Lower your body by bending the elbows as low as you are able to maintain proper form, then push back up to the starting position by straightening the elbows again. Ensure that the back doesn’t dip or ‘sag’ during the movement.     Tricep Dips:  Targets your triceps and shoulders. Find a stable surface like a chair or bench. Place your hands on the edge, fingers facing forward. Lower your body by bending your elbows, as low as you are able to maintain the correct form, then push back up. Make sure to use your arms and not accidentally dip the body up and down. Keep shoulders back and down.  Squat to Shoulder Press:  Targets your legs, glutes, core, shoulders, and triceps. Standing with weights in your hands. Lower down into a squat position with the weights against the front of your shoulders. Stand up explosively, driving your arms up to press weights overhead. Glute Bridge:  Targets your glutes, hamstrings, and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees.  Creating a Strength Training Routine To get started, aim for 2-3 strength training sessions per week. Begin with a few repetitions of each exercise or a lighter load and gradually increase as you get stronger. Remember, consistency is key. Even short, regular workouts can make a significant difference in your strength and overall well-being. While self-led home workouts offer convenience, guided online classes provide additional advantages. Experienced instructors can offer real-time feedback on your form, ensuring you’re performing exercises correctly to maximize benefits and minimize injury risk. The communal aspect of live online classes can also boost motivation and accountability. By incorporating strength training into your lifestyle, you can improve your overall health, boost your confidence, and enjoy a better quality of life. Disclaimer: Before starting any new exercise program, it's essential to consult with a healthcare professional. If you have any injuries or health conditions such as osteoporosis, please seek medical clearance before beginning a workout routine. Not every exercise or workout plan is suitable for everyone. Listen to your body and modify exercises as needed.

This salsa chicken is my go-to healthy dinner or lunch choice. It's high in protein, low in carbohydrates and calories plus it's full of flavour so you don't feel like you are missing out on a great meal. Craving a delicious and nutritious meal? Look no further than Salsa Chicken! This vibrant dish is packed with rich flavours and colourful ingredients, making it a feast for both your eyes and taste buds. And the best part? It's healthy, gluten-free, low-carb, and low-calorie while still being high in protein. Perfect for those who want to enjoy a satisfying meal without sacrificing their health goals. Salsa Chicken Ingredients 1 tbsp lime or lemon juice 60ml olive oil 1/2 tsp chilli flakes (optional) salt and black pepper 4 chicken breasts 200g baby spinach 2 tbsp chopped coriander 1 ripe avo sliced Handful fresh coriander For the Salsa: 1/2 red onion 1/2 cucumber 1 tomato or 4 rosa tomatoes 1 tbsp lime juice 1 clove garlic crushed 2 tsp chopped jalapeños (optional) 1/4 tsp cumin 1/4 tsp coriander powder Directions For the salsa mix together finely chopped onion, tomato, cucumber, lime juice, jalapenos, cumin and salt. Next marinate the chicken breasts in olive oil, lime juice, chilli flakes, cumin   and pepper for 1 hour. Preheat the grill and place the chicken breasts on a baking tray about 20 cm from the grill, grill for around 8 minutes on each side or until cooked. Place spinach leaves and avocado slices on the plate, drizzle with lemon juice, olive oil, salt  and pepper place the chicken on top and spoon over the salsa mix garnish with chopped coriander.

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.

Goal setting is something that is prolific in blog content, online searches and life coaching speeches. The reason for this is that we all want to live a better and more fulfilling life. It is a primal force to want to do better and be better - but how do we do that? Goal setting is often spoken about specifically to one area of our lives, for example if you google how to set a goal for my business you will come up with millions of search results for business goal setting strategies, not one of them will mention weight loss. On the contrary, you type into Google, fitness goal setting or weight loss goals and again millions of hits will come up in relation to your search criteria. However, I look at goal setting as a concept on its own that can be applied to almost every area of your life once you have learned the formula. It is important to remember that goals also come with their fair share of sacrifices. Generally the life coach or personal trainer who talks about goals and achievements would do so in a purely positive light. Often conveniently forgetting to mention that to achieve a goal in one area of your life, you may have to limit your expectations for another area. While that may sound slightly gloomy, it's not the case, we just have to look closely at what it is that we want at the very heart of it and then formulate a road to that destination… It's also always important to remember that we need to enjoy the journey as well ! The Wheel of Life I like to start off my goal setting process by looking at the wheel of life or the balance wheel. The wheel of life, originally designed by Paul J. Meyer , is a graphic representation of the various aspects in one's life and how satisfied you feel in those areas right now. The categories listed are all necessary to lead a balanced and satisfied life, and finding an equilibrium between each of these categories is important to anyone on the journey to living a life they love. Having said that, I recently listened to a podcast by Raphel Bender from Pilates Elephants who interviewed Brittany LaBotz on how to live your dream life. Part of the podcast involved a discussion about a ‘work-life’ balance and the host and guest both agreed that the ‘work-life’ balance can look different to different people. For example, I absolutely love teaching Pilates, I love doing Pilates and I love talking so for me to go ‘to work’ doesn’t seem like a chore but rather a hobby or fun pastime. I know that that may not be the case for everyone, but we should endeavour to enjoy or at least find some value in the work we do in order to feel satisfied with your life as a whole. We cannot live happily by waiting for the ‘work’ part to end, be that on the weekend, holidays or retirement, before we do the ‘life’ part. Everyone needs different doses of work and recreational time, and ultimately it should be our never ending journey to find the work that makes us happy and the life that leads to growth and development. So I'm sure that while you are reading this you can already get a gut sense as to how much of a ‘work-life’ balance you need. While we are thinking about this we also need to acknowledge that we may have responsibilities to others ( which all adult humans do ) whether it be a partner, children, family commitments, colleagues or neighbours. We also need to understand that we have a responsibility to our health and wellness, without it we would be unable to do anything; the fun activities, your hobbies, your work, your family responsibilities and the joy of a fulfilled life. Therefore, we must acknowledge that setting a goal or even better achieving a goal in one aspect of our lives, will bring with it a butterfly effect of change into other aspects as well. Be that change positive or negative. Each goal also brings with it sacrifices, be those big or small. So we start our goal setting journey by looking at the wheel of life and what that means for you as an individual. You can download our template HERE. Even just at a glance we can often rapid-fire problem solve and notice areas that jump out at you as being unsatisfactory. Step one in our wheel of life analysis is to draw or download the wheel. The next step is to plot the level of satisfaction you feel, right now, on a scale of 1-8 for each of the categories. Once you have plotted a dot or line for each segment you will then have a visual tool to indicate the ‘balance’ between the various segments This clearly shows us which areas in our lives need the most attention. However, my personal 2 cents is that we also have to prioritise each category and decide what is important to us. So I add in an additional layer to my balance wheel worksheet - I rank each segment or title from 1-8, indicating the emphasis I place on that specific segment. Number 1 being the most important segment for me as an individual and number 8 being the least important. Therefore, it also gives me an indication of how satisfied I am in the various areas of my life, but in relation to my values and priorities. Once you have seen the areas in your life that you are feeling unsatisfied with, you can begin to set goals in these categories. The reason why I encourage completing the wheel of life first before setting goals is it brings awareness to all of the aspects of one's life and highlights the areas where we may need to focus our attention. Goal achievement, as I mentioned above, is also always a give and take, which is why we included that additional layer in our wheel diagram so that you can decide which areas need work and goals but also which areas you may be happier to stay at a lower satisfaction number. Find you WHY Once you have completed your wheel of life worksheet and have roughly started jotting down goal ideas across various segments, we need to make sure we know the WHY of the goals. Very often when we set goals they are for achievements we may THINK we want, or perhaps what society TELLS us we need, or a way to dream away our reality but we don't fundamentally resonate with them. For example, and it's a big one - weight loss. If someone cites weight loss as their goal for one of my programs, I always prompt them to share more. Why are you looking to lose weight? The why needs to be a big WHY. For some people, their health may be negatively affected by size, or their functionality may be impaired or they are limited in a certain area of their life due to their size, maybe they can't play with their children on the floor, those are all big WHY’s. Sometimes when I press the notion with other clients, I get shoulder shrugging, phrases like “ I don’t know”, or “Just a little weight loss would be great” Sometimes I even get sentiments like “ It would make me happier” or “ It would make my partner love/like/accept me more.” All of these are not really big WHY’s. However, depending on how we ranked various areas of our life, these seemingly ‘little why’s’ for the individual can be huge. So I’m not ( and nor should any other coach be ) here to judge what your why is, but I am here to make sure that it's a big one for YOU, not for society, not for your partner/family/friends, and not just because you like the idea of the goal. But to ensure that it will fundamentally improve your existence once achieved. So for each rough draft goal, we need to go back to our wheel and see, what segment does this goal fall into? Is it a segment that we ranked highly, and is it a segment that we felt lacking in satisfaction? If the answer to either of those questions is NO, then you may find it difficult to find your big WHY. If you find it hard to come up with your WHY you will probably ( not always though ) lack motivation to achieve that goal, you may lose focus without a significant driving force and it may feel like a struggle rather than a journey to achieve it. We need to scrutinise each goal and peel back the layers as to why you would want to achieve this particular goal and what kind of satisfaction it would give you once achieved. Once we've found our WHY it's usually easy to start to strategise the how and when. Another good idea here is to assess if the goal in question falls into more than one category. The more categories that can be improved by achieving just one goal, the more valuable that goal is. For each category that the goal lands in you can give it a point, ultimately resulting in each goal having a score out of 8. Once each basic goal has been scored you will then clearly see which goals need to be prioritised. I also like to test the goals against the other categories from the opposite perspective, and analyse how much of any of the other areas may have to be sacrificed or limited in order to obtain the goal in question. For example, you want to go on an overseas holiday but will it help your finances? Probably ( almost definitely ) not, but will it enhance your fun and recreation centre and maybe your personal development even potentially enhancing your relationships with family or a partner if you travel together? Probably. Then we decide, is the goal and its achievement worth the sacrifice that may need to be made. Think Big The next step is to begin refining your basic goals. At this stage, we need to set BIG goals! Think 10 years, 5 years, 12 month and 6 month goals. Visualisation is a great trick at this stage of the process. I like to close my eyes and visualise my absolute best life, regardless of what is going on currently or what your limiting beliefs may be. If you had a magic wand and could conjure up any kind of life, what would it look like? It’s not enough to have a vague idea, like a sports car in a driveway. We need to delve deeper, think through ( with your eyes closed ) what a typical day in your ‘perfect life’ would look like. Where did you wake up? Big house, small house, tiny house, geographical location etc. Who was next to you? Partner, spouse, no one, children, pets… Once you’d showered and changed what did you do? Go to work, stay at home, do a hobby? If you went to work, where were you working? What were you doing? What was your title? Some advocates for this visualisation technique go so far as to say that each of the 5 senses needs to be addressed in your fantasy life, what can you see, touch, hear etc. But basically the gist is that it needs to be as detailed as possible. Once you have some of your BIG goals you know where you want to go, so now you need to break that up into smaller goals, and then smaller still until you have little bite sized chunks of goals that can be achieved in that minute, day, week or month. These are our medium to small goals which will lead us to the BIG goals, if followed and achieved. On a side note here, it's important to remember that you can be flexible and that goals and directions can change course as life unfolds, but if we have really delved deep into our psyche and found our WHYs and looked at our wheel of life, we should be able to keep on a broad track even if the pathway takes some twists and turns along the way. Set SMART Goals Finally we come to the nitty gritty of setting specific goals. When we start to set the short, medium and long term goals we should be SMART about it. We need to set goals that have specific and measurable components to be able to track our progress. Specific Each goal needs to be as specific as possible. When we look at a goal such as ‘ I want to get stronger’, it is not very specific and there is no quantifiable way to assess your progress, so when we set goals we need to have clear wording and a well thought out goal. We could change the goal to read “ I would like to improve my push up performance” Measurable Our goals need to be measurable, that means that there needs to be some quantifiable element involved in the goal, a number, value or measurement. For example, with our goal above, wanting to get stronger is vague and unmeasurable. We could add, “ I would like to be able to complete 10 more push ups in a minute push up test” Achievable We all want to be able to do amazing things and find ultimate success. However, we are all faced with challenges and limitations that present themselves in various ways. For example injuries, financial constraints, geographical or logistical limitations, relationship or family commitments etc. So when we set out our goals we need to be honest with ourselves, and set goals that we know we would be able to achieve given our current circumstances. This does not mean the goals should be easy ( or worse non-existent ) but we may need to be realistic in our approach. Again our push up example can be used, say the goal setter had recently had a shoulder operation and the doctor has suggested limited movement for the first 3 weeks post-op. Setting a goal for increasing push ups within a four week time frame would be unachievable, but perhaps increasing the time frame to 6 months may make the same goal more realistic. Relevant Relevance is of paramount importance, both for achieving larger goals but also to enhance motivation. If you set a goal that does not resonate with you, serves no purpose in relation to achieving bigger goals and doesn’t enhance our wheel of life satisfaction, then is the goal really worth pursuing? This is highlighted in the previous sections of the big WHY as well as the scoring of each goal in relation to each of the categories in the wheel. - It is always important to adhere to some kind of timeline with your goals, this keeps you striving and motivated. Open ended goals often lead to lack of commitment and apathy for completing daily tasks. We need to always be specific about a time frame for each goal. Our example could be “ I would like to be able to complete 10 more push ups in a minute push up test in 6 weeks.“ Having a goal that encompasses all of these points ensures that you can break the goal down into daily activities in order to achieve it. Once we are able to break it down, and refine it, it becomes easier to complete each small daily task which will ensure that you are well on your way to accomplishing all of the goals you set. READY TO SET GOALS AND ACHIEVE THEM? TRY OUR 30-DAY RESET CHALLENGE Assess Lastly we need to assess ourselves and our goals that we have created. The assessment process is immediate and ongoing. I like to immediately assess the goals I have created against the criteria listed above to check that they are valuable, quality goals. In addition to the goals themselves, I also like to assess how I tackled the goal setting process. Were there some goals that I would have liked to have set but I avoided them for some reason? Perhaps I felt they were too hard? Maybe I battled with imposter syndrome? Maybe I legitimately forgot certain areas which may still need attention. I then regularly assess how the goals are going, am I achieving some of the short term goals I had originally set out but more importantly are the smaller goals actually steering me towards my larger goals. I also like to analyse how I feel after accomplishing some of the smaller goals, is it what I expected to feel? Perhaps I feel even better than expected or perhaps the achievement brought me no joy at all. Once we have done an assessment we can continue to reassess and redirect if necessary. Perhaps circumstances change or our thoughts and feelings around certain aspects begin to alter, these occurrences need to be addressed and sometimes goals need to be reworked or sometimes scrapped all together. Very often new goals need to be added as circumstances change or as we begin to meet multiple goals. I personally believe that striving for something keeps us energised, active and alive. We should want to grow, develop and progress in a healthy, organised and achievable manner. There is no end to setting, striving and achieving goals. As you climb one peak there is a valley below you and another peak on the horizon. This is the human existence, and it should fill us with hope for what we can achieve. According to Positive Psychology “Goals play a dominant role in shaping the way we see ourselves and others. A person who is focused and goal-oriented is likely to have a more positive approach towards life and perceive failures as temporary setbacks, rather than personal shortcomings.” Let us know if you have set any goals recently, we would love to hear from you.

So you have heard about Pilates, maybe from a friend, a family, a physio or a doctor. Or maybe you were searching for a way to relieve back pain, improve flexibility or build long lean muscles. Pilates, in my experience, can be an intimidating form of exercise to branch out into. For one, the industry is often full of beautiful, long-legged dancers or aspiring models and maybe that's not you? The classes are also full of jargon, like Imprint, Neutral and anatomical references to scapula isolation and anterior tilts to name a few. So for some, if you are not a dancer or aspiring model, or haven't done a university degree in anatomy, it can be rather overwhelming to start the process. BUT it shouldn't be! Pilates is in fact one of the most inclusive exercise types and can be adapted to almost any age, fitness level, body shape, posture type or injury ( with the right instructor ). So I have looked at some of the most frequently asked questions for new clients and tried to sum up as much of the information you may need to start your own Pilates journey. First things first, What is Pilates ? Pilates is an exercise methodology, devised by Joseph Pilates in the 1920’s and originally called “Contrology.” The main focus in any class is to strengthen the body in a systematic program, focusing on the ‘Power House’ or ‘Core’ which includes the various abdominal layers, pelvic floor, hip muscles, back muscles and glutes. While the focus is generally on the central body, it also works periphery in a holistic manner and encompasses all plains of movement ( side lying, prone ( lying on your tummy ), supine ( lying on your back )). It also teaches body awareness and form focus in both Pilates movements but also techniques that can carry through to our daily lives. Thus promoting efficient and safe movement patterns, which can improve posture, decrease risk of injury and enhance other fitness or sporting endeavours. READ ABOUT PILATES FOR 'TECH NECK' One of the unique features of Pilates over other exercise methodologies is its, almost, risk free design. Meaning that anyone of any age or body shape can take part in a class, each exercise can be modified to accommodate most sizes, injuries, strengths, weaknesses or postural types. So on a practical level what can you expect ? You would need a mat and an instructor ( either online or in a studio setting ). You would be required to lie down on your mat and perform a sequence of exercises done in all plains of motion which would entail lying on your back, side and tummy. If there was something you aren't able to do (or not allowed to based on a doctors or physio recommendation) there would be an appropriate modification for you. Sometimes these modifications would include small props or aids such as a cushion, rolled up towel or more formal equipment such as an arc barrel or spine corrector. Question 1 - How do I find the right instructor Sometimes this isn't a question a new client would ask, but it always should be. Pilates is a very specific and form focused type of exercise, meaning that it can be the perfect way to strengthen the body as efficiently and safely as possible OR it could lead to injury if done incorrectly. Since the growth in its popularity, Pilates courses available online have exploded. While this is great for the industry by bringing awareness and accessibility to this unique form of movement, it also means that anyone can complete a one week Udemy course and call themselves a Pilates instructor. Pilates courses should be intensive and anatomy focused. It is not merely learning about the various exercises in the routines but rather on learning about human movement and anatomy to ensure the safest experience for any client. It is important to ask your potential instructor where they did their training and if they have received a formal certification. Look for institutions such as STOTT Pilates from Merrithew or BASI Pilates. You can also ask for recommendations or read instructor or studio testimonials to see what others are saying about the studio / instructor you are scoping out. Many instructors would have also completed other courses or workshops, focusing on specialist areas such as pre-/post natal, injury rehabilitation or athletic conditioning. Think carefully about why you want to embark on a Pilates journey and then try to find an instructor who matches your unique goals. Are you looking for rehabilitation and injury support? Or maybe you want to condition for a specific sport such as Golf? Or perhaps you are looking for a pre-natal class to help you navigate your pregnancy? Question 2 - How often should I be doing classes ? Like anything in life, with Pilates you get out what you put in. This is exaggerated by the fact that Pilates is a relatively low impact form of exercise and utilises micro-movements to isolate muscles and develop the body synergistically, this means that consistent practice is necessary to gain the benefits of Pilates. Ideally one should start with one or two Pilates classes per week and gradually increase to two to three sessions per week. “In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you’ll have a whole new body.” - Joseph Pilates The progress you make with Pilates as opposed to other exercise forms may be slightly slower but once you start to see the benefits you will be a convert. Question 3 - Can I do Pilates if I am a complete beginner or I've never exercised before ? Absolutely! Pilates can be done by anyone, as long as you have the right instructor and find the right class for you. If you don't have any major injuries or conditions that need to be specifically addressed you should be able to slot into a beginner class. Many studios or instructors require new clients to go through a fundamentals or beginner introductory class either one on one or a workshop specifically designed for first time clients. This is because, as mentioned before, there is a lot of jargon involved with a class. In addition to this, Pilates is very form specific and requires careful attention to how each movement is performed. Even strong athletic clients would have to start off with one or two fundamental sessions before jumping into a regular class setting. Once the basic principles have been learned, then the instructor will assess how quickly each client progresses from beginner to advanced levels. It’s important to note that consistency is key and regular practice will allow for greater body awareness and a deeper understanding of the basic principles that make Pilates such an effective form of exercise. According to Heathline “A good teacher will gear the exercises to where you are, making them safe, effective, and appropriately challenging. Question 4 - What do I need to have for my first class The only piece of equipment that is completely necessary for any class is a mat of some kind. If you are doing online sessions it's important to have a mat at home, look for one that is non-slip and thick enough to provide support, especially when on a hard surface. In terms of clothing it's important to wear something comfortable and stretchy but also slightly form fitting, just so your instructor can assess your alignment and offer corrections where necessary. Pilates is done barefoot, so don't worry about grabbing expensive workout shoes. Once you learn to love Pilates, there are great options of grip socks , which are ideal for colder weather or for clients who may not want to be barefoot. They can also help with grip in certain exercises, and more specifically on different equipment. It can be beneficial to also have a small towel on hand, that can be used as a prop for certain exercises. For example it can be rolled up underneath one's head as a head cushion, or placed under the lower back for proprioceptive feedback during roll ups or similar exercises. Water is also an optional extra, especially on warmer days or for more rigorous classes. Hydration is important no matter the type of movement we are engaged in. Finally, some classes may require some small props such as Pilates balls, rings, light weights and leg weights, generally if you are doing in person classes these will be provided. If you are doing online classes many of these props are inexpensive and can be bought online via our store or from places like Sportsmans Warehouse or similar stores. They can also be substituted by everyday household objects like tin cans for weights and a towel for a band etc. Question 5 - How do I start online ? Our number one rule at Inspired Movement is that everyone needs to complete some form of beginner session or workshop. It is important for everyone starting out a Pilates journey that they understand and can master the basic principles and fundamental movements before progressing to a group class. So to start online one could choose to wait for a beginners online workshop which we hold every 2-3 months, or alternatively book for a one-on-one session where an instructor will go through the basic principles with you. Read our Pilates Beginners Guide : The 5 Basic Principles Once the basics have been mastered, then you are welcome to join a live online class, we recommend starting with one that is appropriate for your level, ie. beginner, intermediate or advanced. Once a few live online classes have been completed, if desired the client can move onto videos on demand, provided that your instructor has given you the go-ahead in terms of form, alignment and injury assessment. To get the most out of any Pilates programme one needs consistent practice as well as good instruction. I always recommend that clients do a live class every so often to “check-in” regarding form, to ensure that you are getting all of the moves correct. Online classes can be booked through our website. Our live online class platform is Google Meet and it requires an internet connection and a device ( ie. laptop, tablet or mobile phone ). We do require that your video is on so that the instructor can correct form and alignment to reduce the risk of injury and to ensure you get the most out of each session. Question 6 - What are the different types of Pilates Pilates classes can be categorised into two main categories, apparatus classes such as reformer, cadillac and barrels or mat based classes. Aside from the equipment ( or lack of equipment) used, there are also various styles of Pilates teaching. Pilates instruction can be split again into two main categories; Classical and Contemporary. Classical follows the sequence and essential movements as set out by Joseph Pilates originally, in his teachings. Contemporary classes can take the form of multiple schools of teaching but in essence they have been inspired by Joe’s original teaching but modernised with the help of physiotherapists, movement specialists and other disciplines. Question 7: Is Pilates Suitable for People with Injuries? Pilates can be a safe and effective form of exercise for individuals recovering from injuries. It focuses on controlled movements and core engagement, which can help strengthen the supporting muscles around the injured area. However, it's crucial to consult with a healthcare professional first and have a private session with a qualified Pilates instructor to ensure the exercises are modified appropriately to suit your specific needs and limitations. The instructor will tell you when, and if you are able to join a group class or if you need to continue with private classes. Question 8: Can Pilates Help with Weight Loss? While Pilates is excellent for toning muscles and improving body composition and posture, it's primarily a strength and flexibility-based exercise. For weight loss, a caloric deficit through diet and incorporating a mix of cardiovascular and weight bearing exercise is advised. However, Pilates can play a supportive role by increasing muscle mass, which can boost metabolism. It also allows for greater body awareness which can improve other forms of training. Question 9: Can Pilates Help with Posture? Pilates is renowned for its ability to dramatically improve posture. By focusing on core strength, flexibility, and body alignment, Pilates counteracts the negative effects of modern life, such as prolonged sitting and poor ergonomics. Regular Pilates practice can help correct postural imbalances, reduce pain in the neck, shoulders, and back, and enhance overall body awareness. Beyond the physical benefits, Pilates also cultivates a mindful approach to movement, encouraging individuals to be conscious of their posture in daily life. This conscious awareness reinforces good postural habits, leading to long-lasting results. Question 10: Is Pilates Good for Athletes? Pilates is increasingly recognised as a valuable training tool for athletes across various disciplines. It enhances core strength, flexibility, balance, and body awareness, all of which are essential for athletic performance. Many professional athletes incorporate Pilates into their training routines to improve power, speed, agility, and injury prevention. Pilates can help athletes develop the mind-body connection necessary for optimal performance. Pilates is a versatile exercise method that offers a multitude of benefits for people of all ages and fitness levels. From improving posture and core strength to aiding in injury recovery and enhancing athletic performance, Pilates can be adapted to suit individual needs and goals. While the initial learning curve may seem daunting, with the guidance of a qualified instructor, Pilates can become a transformative part of your wellness journey. Remember, consistency is key to reaping the full rewards of this exceptional exercise practice.

In today's fast-paced, competitive business landscape, the health and well-being of employees have emerged as critical factors influencing organisational success. A healthy, engaged workforce is more productive, innovative, and loyal. Conversely, an unwell workforce is costly, impacting productivity, morale, and the organisation's bottom line. While some of these costs may be clear to any HR manager or CEO, some may pass unnoticed. Absenteeism: The Obvious Cost Absenteeism, the most obvious indicator of an unhealthy workforce, is a costly problem. Employees who are sick (or feeling overly stressed) don’t come to work. This seems straightforward, the company is paying for an employee who is not delivering any output for a certain length of time. However, beyond the direct loss of productivity, there is a ripple effect which magnifies the expense to the company. Absenteeism disrupts workflow, and the redistribution of tasks can lead to missed deadlines, disgruntled customers or compromised project quality. Additionally, there is sometimes a knowledge gap left by the absent employee which can potentially lead to inefficiency and costly errors. Finally, replacing absent workers, whether through overtime, reduced output, temporary staff, or new hires, incurs additional financial burdens. While many business owners, CEOs and HR managers generally attribute absenteeism to physical sickness, such as the flu, stomach upsets and so on, what they may not realise is the substantial impact mental health has on the workforce. Studies have shown that “68% [ of employees] have taken time off work because of a mental health condition,” and according to WHO, mental health, most notably depression and anxiety, result in the loss of approximately 12 billion working days every year worldwide, which costs around $1 trillion per year in lost productivity. Luckily there is a solution a study by Zippia found that “56% of employees who participate in company wellness programs say they have fewer sick days due to these programs.” >READ MORE ABOUT THE INSPIRED MOVEMENT CORPORATE WELLNESS Presenteeism: The Hidden Drain It's not just about the days employees miss; it's also about the days they're there but not fully functioning. This phenomenon, known as presenteeism, is a silent killer of productivity. Employees who come to work sick, stressed, tired or burnt out often underperform and underproduce.  When surveyed by the Anxiety Disorders Association of America (ADAA) more than 50% of employees stated that stress or anxiety was affecting their workplace performance. This reduced cognitive function, physical discomfort, or potential for spreading illness can create a drag on overall team performance. It can result in errors, decreased output, and an overall decline in morale. When discussing the negative effects of poor mental health, 41% of employees told ResumeLab that making workplace mistakes is the most common adverse effect of mental health deterioration.” Presenteeism or the “quiet quitters” can also begin to create a corporate culture of unengaged employees and an overall negative attitude towards work, this negativity can spill over into relationships and correspondence with clients, co-workers or other stakeholders. The Vicious Cycle of Overwork Absenteeism and presenteeism often create a vicious cycle. When employees are out sick or underperforming, their workload is typically redistributed among the remaining staff. This increased workload can lead to burnout, decreased job satisfaction, and, ironically, increased health risks for those picking up the slack. It's a domino effect that can undermine the overall health and well-being of the workforce. Furthermore, on an individual level, poor health, whether physical or mental also encourages a downward trend. Mental health can negatively affect physical well-being with more depressed or anxious people not having the energy or inclination to exercise, or indulging in binge or ‘emotional eating.’Occasionally it can result in employees attempting to ‘self-medicate’ or compromise their long-term health for short-term relief. This comes in the form of alcohol, substance abuse, overuse of medication or high levels of caffeine consumption. This is substantiated by the Anxiety Disorders Association of America (ADAA) survey which concluded that the ways people cope with work-related stress include “drinking caffeine more often (31%), smoking (27%), taking medication (23%), and consuming alcohol in larger quantities than usual (20%).” Conversely, poor physical health, being sick frequently or contending with chronic conditions or constant pain can have a draining and detrimental effect on one's mental health, thus re-engaging the negative cycle. Burnout: The Ultimate Cost Burnout, a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress, is a growing concern in the workplace. It's often linked to too many tasks, unrealistic deadlines, lack of control, and insufficient reward. Burnout can lead to decreased productivity, increased absenteeism, and higher turnover rates. It also has a significant impact on employee morale and engagement. Burnout, which is linked to employees' overall mental health and resilience, is a concerning topic. Many employees may not feel comfortable verbalising struggles with mental health or their feelings of being overwhelmed with work. Frighteningly, according to a study by Sapien Labs “twenty-two per cent of respondents in a study of over 45,000 people avoided getting help for mental health symptoms because they were afraid of the social stigma,” while ResumeLab found that “68% felt disclosing a mental health condition would harm their professional reputation”. With employee wellness programs managers can begin to tackle the growing issue of mental health in a safe and inclusive environment. Opening the doors for those who need more substantial help, while allowing others the chance to avoid complete burnout with some simple tricks and tools. Healthcare Costs An unhealthy workforce often translates to higher healthcare costs. Increased absenteeism or frequent healthcare claims can lead to higher medical aid premiums. Moreover, chronic illnesses and injuries, often linked to poor employee well-being, result in higher workers' compensation claims. Beyond direct costs, consider the indirect expenses associated with healthcare. These include administrative costs, lost productivity due to time spent on healthcare-related tasks, and the cost of replacing employees who leave due to health-related concerns. There is however, light at the end of the tunnel, according to the same study by Zippia, “Seventy-two per cent of employers saw a reduction in healthcare costs after implementing a wellness program.” Turnover and Recruitment A workforce plagued by health problems is more likely to experience high turnover rates. High turnover rates are often linked to employee dissatisfaction, which includes concerns about health and well-being, workload and work-related stressors. As mentioned in other points above it is easy to see how having an unwell workforce can contribute directly to employee stress and workload. Additionally, when employees feel their health is not prioritised or that management is not considering their physical or mental well-being, they are more likely to seek employment elsewhere. Conversely, it appears from studies, that employees who feel that their well-being is considered a priority are more likely to remain in their current employment. Up to “ eighty-nine per cent of employees who work for companies with wellness programs report being happy with their job and would recommend it to others.” Maintaining an engaged and loyal workforce should be a top priority for most companies. Replacing employees is costly, involving recruitment, onboarding, and training expenses. Additionally, there's the intangible loss of institutional knowledge and productivity during the transition period. Furthermore, high turnover can disrupt team dynamics, negatively impact morale, and damage a company's reputation as an employer of choice. Ultimately, the costs associated with employee turnover far outweigh the investment in creating a healthy and supportive workplace. Decreased Morale and Engagement Beyond financial implications, an unwell workforce suffers from decreased morale and engagement. A climate of illness and stress creates a negative atmosphere that can impact job satisfaction, teamwork, and innovation. Gallup identified that around “sixteen per cent of employees are actively disengaged at work”, a statistic that carries significant risks. Disengaged employees can exhibit low productivity, poor customer relations, and even pose safety hazards in high-risk environments. A decline in morale and engagement can lead to a downward spiral, affecting productivity, customer satisfaction, and the company's overall reputation. While it’s clear that an unwell workforce or one that is not supported in their health and well-being becomes less productive and less engaged, studies have shown, in comparison that, “companies with employee wellness programs see a 5% increase in productivity compared to those that don’t focus on employee wellbeing.” This highlights the positive correlation between employee health and organizational success. The Ripple Effect The costs of an unwell workforce extend far beyond the balance sheet. A healthy workforce is a cornerstone of a thriving business. It contributes to a positive company culture, attracts top talent, and enhances the company's reputation. By investing in employee well-being, businesses can reap significant long-term benefits. It's not just about reducing costs; it's about building a stronger, more resilient organisation. It's evident that investing in employee well-being is not just a philanthropic endeavour; it's a sound business strategy. A healthy workforce is more productive, creative, and resilient. By prioritising employee health, companies can reduce costs, improve morale, and enhance their overall performance

Our Slow Cooker Apple Pie Oats deliver all the warm, comforting flavours of your favourite dessert, transformed into a healthy and protein-packed meal. Imagine waking up to the irresistible aroma of apple pie, but instead of indulging in a sugary treat, you're savouring a hearty, protein-packed breakfast. Our Slow Cooker Apple Pie Oats deliver all the warm, comforting flavours of your favourite dessert, transformed into a wholesome and satisfying meal. Packed with protein and fiber, it's the perfect way to start your day. Apple Pie Oats Ingredients 1 cup steel cut oats 3 Tbsp honey (optional) 3-5 dates 2 cans coconut milk 1 cup water 2 cups cubed apples 3 Tbsp coconut oil 2 Tbsp nut butter 1 tsp vanilla extract 1/2 tsp cinnamon 1/4 tsp nutmeg Pinch of salt Pinch of cardamom For topping: choose from toasted almonds, hemp seeds, toasted coconut chips, shredded coconut, apple chunks, cinnamon sprinkle, more nut butter Directions Spray your slow cooker with nonstick spray. Stir all ingredients together in the slow cooker and set on low for 6 to 8 hours. Stir once or twice if you can, the mixture might stick to the edges a bit. Serve hot with extra milk drizzled on top and a variety of toppings! You can store this in the fridge for a few days and reheat with a bit of milk.

Pilates is a unique exercise modality that offers amazing benefits - improved core strength, better posture, increased flexibility, and a stronger, more toned physique to name a few. But if you are a beginner stepping into your first Pilates class wether in a studio or online, you might feel a mix of excitement and nervousness - which is how everyone else feels when they start too! However, there are a few common mistakes beginners make which can hinder your progress, but there are some easy ways to fix them so you can get the most out of your Pilates experience. Find out more: The Five Basic Principles of Pilates Mistake 1: Focusing on Speed Over Precision Joseph Pilates, the creator of this method, called it "Contrology" for a reason. Pilates is all about controlled, deliberate movements that target specific muscle groups. When you rush through exercises, you lose the body awareness, stability and control essential to Pilates. You might also miss out on activating the correct muscles altogether, which could potentially lead to injury or mean you aren’t getting the maximum benefit of the movement. How to Fix It: Slow down and focus on quality over quantity. Pay attention to every part of the movement, from initiating the movement with your core to maintaining proper alignment throughout. Listen to your instructor's cues. They are there to guide you through proper form, clarify muscular emphasis and teach breathing techniques. Don't compare yourself to others. Everyone progresses at their own pace. Focus on mastering movements at your own level. Mistake 2: Holding Your Breath Breathing is a fundamental aspect of Pilates. Proper breathing techniques help you engage your core, maintain proper alignment, and provide oxygen to your working muscles. Often, beginners tend to hold their breath when they feel unsure of the movements which can lead to tension or even lightheadedness. In addition, you lose out on the benefits that correct breathing offers both for the body and also for our mental and emotional wellbeing. How to Fix It: Develop a rhythmic breathing pattern (and don’t hold your breath). Typically, Pilates exercises involve inhaling as you prepare for a movement, providing us with a moment to focus on our smaller, deeper stabilisers. You are then encouraged to exhale as you contract your muscles allowing for better contraction and improved form. Focus on deep, diaphragmatic breaths. Breathe in through your nose and feel your ribs expand three-dimensionally. Pilates encourages posterior (to the back) and lateral (each side) breathing which helps to relieve tension and encourages a more efficient exchange of oxygen. Ask your instructor if you're unsure about the breathing pattern for a specific exercise. Mistake 3: Neglecting Core Engagement The core is the powerhouse of your body, and its engagement is crucial for proper form and stability in Pilates. Many beginners mistakenly focus on superficial abdominal muscle activation instead of engaging the deeper core muscles (which not only include the deep abdominal layers but also include the pelvic floor, multifidus (deep back muscles) and arguably the glutes as well). Inefficient core connection during some of the movements can lead to less effective workout, movements that you don’t feel work anything at all or worse pain in the back or hips. How to Fix It: Learn about the different pelvic placements. In Pilates we work in two pelvic positions, neutral and imprint - everyone participating in a Pilates workout should have a good understanding of these two positions, what they look and feel like and which muscles will need to work in order to maintain the position. Ask your instructor if you are unsure about the two pelvic placements. Learn to maintain a stable neutral spine. Finding our neutral spine which is our ‘ideal alignment’ is important in any movement, but being able to stabilise the body while in neutral is imperative. The muscles associated with maintaining neutral, whilst moving the upper or lower extremities, are the deep stabilisers (whisper muscles) which require continuous practice to identify, activate and understand. Think about initiating movements from your core, not just your limbs. A strong foundation should be at the heart of every movement. Understanding the alignment and form focus of each movement before attempting the movement can help you ward off injury and achieve the maximum benefits of the workout. Remember the Golden Rule: Stability before mobility! Mistake 4: Over-Tensing Your Muscles While Pilates involves controlled muscle activation, it's not about clenching every muscle you have. Over-tensing leads to fatigue and muscle strain, restricts movement, and can alter your body's natural alignment. How to Fix It: Focus on engaging muscles with control, not force. You should feel a sense of activation, not frantic tightness, for example, many of the deeper muscles are connected to a sub-maximal force. Meaning you do not need to be squeezing for dear life. Relax your shoulders and keep your neck long. As a generalisation, many people take tension up into their shoulders, neck and even the jaw. Remember as you are moving through the motions in Pilates to keep these areas as tension-free as possible. Breathe deeper to calm the body (and mind). Often the correct breathing patterns, discussed above, can help to alleviate tension in the body, specifically the shoulders, neck and jaw. Find out more: 5 Pilates moves to improve your 'tech neck' Mistake 5: Ignoring Modifications There's a misconception that Pilates is a "one size fits all" practice. While Pilates is for every body it does this by offering a wide range of levels and modifications to accommodate different abilities and fitness levels. Beginners might feel tempted to push through discomfort and ignore modifications, but this can lead to injuries and hamper learning correct form and body awareness. How to Fix It: Take the modification where necessary (or ask your instructor for another one). Most instructors will give various modifications for each exercise, usually based on the knowledge they have about the participant's health history. They will suggest adjustments to make exercises more accessible or challenging based on your needs. If the modification is still not enough for you, ask for another - there are always more. Listen to your body. If you experience any pain, stop the exercise and ask your instructor for an alternative or for guidance on how to correct your form. As your strength and flexibility improve, you can advance to more challenging modifications. Pad, prop and adjust. Aside from modifications for the movements, there are often other ways to make the exercises more comfortable or accessible for clients. Often instructors will offer a prop such as a head cushion to relieve neck tension, or a small ball between the knees to encourage inner thigh activation. Pilates instructors have almost unlimited options for each movement and each person - just ask. So if you are a beginner just remember there is no absolute perfection (although try telling Joseph Pilates that), all bodies are different with unique postures, abilities and histories. So embrace the learning process, focus on good form, listen to your instructor and be patient with yourself. The more consistent and mindful you are in your practice, the more you'll experience the amazing benefits Pilates has to offer. Plus don't forget to have fun! Pilates should feel good for your body and mind. Enjoy the challenge and celebrate your progress along the way. Ready to dive deeper into the world of Pilates? Here at Inspired Movement, we offer a variety of online Pilates classes specifically designed for beginners.