Applications for the next intake of our popular Pilates Coures are being considered. If you are interested in learning more about this entry into our wonderful profession, go to the Education Page and check out the 2012 course details. Included are current details on how to use this course as RPL for the Australian Pilates Method Association’s upcoming Diploma and Advanced Diploma in Pilates Movement Therapy.

Don’t hesitate: This course from the APMA  is considered the gold standard in this country used to prepare you to be a creative, knowledgable and respected professional in this field.

Thank you for your patience while we sorted this!
Neil

To redeem this bargain, go to our online Retail area and navigate to Series & Memberships >> Group Floor and purchase a KICK YOUR BOOTY IN DA MORN Series. Offer extended to 29 February 2012. Limited to one (1) purchase. Purchase can only be used for BOOTYCAMP® Group Classes.

Promotional Code LISHUS01. Click here to buy now.

Experience a fusion of Pilates & GYROTONIC® designed to explore & improve the full, 3-D use of your body. Based on the classic Pilates Springboard workout, with a REVO twist, these Specialty Group Classes are limited to 6 persons for maximum supervision. You can also use this offer with any of our Group Specialty Classes. Purchase this offer online (enter the promotional code below) or contact the Front Desk and say “I wanna SPRING•IT!”.

To redeem this bargain, go to our online Retail area and navigate to Series & Memberships >> Group Specialty and purchase a SPRING•IT IN DA MORN Series. Offer extended to 29 February 2012. Limited to one (1) purchase. Purchase redeemable for SPRING•IT or any Group Specialty Classes.

Promotional Code BOINGO452. Click here to buy now.

The Hundred

Ok, stop rolling your eyes right now! This classic Pilates exercise is the first one of Joe’s original mat sequence for a variety of reasons. Get it right and it makes the perfect warm-up to your workout.

Benefits

1. Challenges your lungs This is the one Pilates move that really gets your breath going. Driving a desk all day hardly does that…

2. Loosens the back Your back, particularly the lower (lumbar) region, must be lengthening in order to accomplish this movement. And the moving rib action of the forced breathing creates mobility and space in the entire spine due to rib movement.

3. Prepares you for your workout The breath focus and vigorous arm movements increases your internal heat and forces you to ‘think’, making it the perfect warm-up for the kickass session to follow.

4. Oh yeah… And it really blasts your core/abs!

Form Tips

1. Look between your knees, not at the ceiling. The more vertical the neck is maintained and the more flexed the spine to do so, the less strain is held in the neck muscles.

2. Keep your lower back pressed into the floor. One of my big bugaboo’s is watching this lovely exercise being taught or performed badly. You are not meant to rest on the tip of your coccyx like a version of Teaser; you’ll use almost no abdominal strength and over-tighten your hip flexors in the process. If you doubt me, try it. Instead keep your sacrum flat on the ground, tail reaching across and up from the floor, encouraging a softening of the lower back to the floor. You’ll elongate your back musculature, strengthen your abdominals AND be able to safely support your lumbar spine/pelvis.

Modifications

“But Neil, I can’t do The Hundred…” The Hundred is a strong exercise. Period… End of story. And in some cases, such as extreme disk protrusion or pregnancy, is contraindicated and not to be attempted. However the majority of us CAN do it in a modified fashion and receive its benefits.

Here are two ways that you can modify The Hundred and get the best from them without hurting yourself:

1. If your neck hurts when you lift your trunk you can support it with your hands behind the neck. Or use a TRIADBALL® or pillow under your shoulders to support your upper trunk.

2. If you find a Pulsing Breath option difficult, use the Traditional Long Breath option. Practice this by placing your hands on either side of your trunk and push them apart with your ribs during inhalation and draw them in when you exhale.

See you instructor for appropriate, safe modifications designed for your ability and condition.

See you on the floor!

Your Health

Dump the Boxes & Bags for a Healthy Heart

According to the Australian Heart Foundation, heart disease is the leading cause of death in women and is one of the top five causes of years of healthy life lost. In addition, cardiovascular disease (CVD) claims a life in Australia every 10 minutes1 and though decreasing, is statistically the number one killer AND categorized as avoidable.

Here are four dietary tips for a healthy ticker:

1. Cut Those Carbs Everyone knows that carbohydrates, especially simple carbs like refined sugar, are major culprits when it comes to weight gain. What has been underappreciated is that carbs—heavily processed and refined sugars, like high-fructose corn syrup—may be playing a bigger role in heart disease than we originally thought.

TIP Keep your sugar intake to 36 grams per day. This is equivalent to 1 banana and 1 large slice of watermelon, or 2 handfuls of strawberries and 1 large apple. If possible choose fruit and fruit-sugared options rather than those with refined sugar, such as soft drinks and biscuits. Your heart—and your waistline—will thank you.

2. Decrease Sodium Recent data indicates that Australian’s consume an average of 5.5g of salt, which is less than the recommended 6g (equivalent to 2,300mg of sodium)… Yay us!  However, according to some health experts, most people’s sodium intake should be closer to 3.9g of salt. The foods that contribute most to that sodium intake are processed foods, such as breads and packaged/canned products that sit in the middle of your typical market. But following the guidelines has a big payoff: Lowering sodium intake, combining that with exercise and a healthy diet, acts like a blood pressure–lowering medication.

TIP Substitute strong flavours such as garlic, oregano, and lemon for salt. Your taste buds will eventually not need a huge amount of salt for flavour.

3. Increase fibre A study in the Archives of Internal Medicine suggested a high-fibre diet could decrease overall mortality by about 22%; not only is fibre good for your heart, but it’s also helpful in lowering cholesterol and preventing death from infectious and respiratory diseases

4. Shop on the edges of your market for the healthiest food options…that’s where your vegies are. The closer you get to natural sources of fibre, the better it is for you. Getting fibre from pizza crust- bad idea. Go for green, leafy vegetables; oatmeal; brown rice; and apples.

CONCLUSION

It’s evident that the amount of processed foods in our daily diet is contributing to a host of unhealthy conditions in our population. In the next newsletter, I’ll talk more about the reasons why these consumables are bad for you, why you crave them anyway and some strategies on how to break the cycle.

1. Supplement Plus Complimentary Healthcare Council of Australia, Vol. 1 No. 3; Spring 99.

2. Australian Bureau of Statistics, Measures of Australia’s Progress, 2010.

3. Food Standards Australia New Zealand, Fact Sheets 2009.

4. Dawn.com, “High-fiber diet may cut risk of premature death: Study”, 16 February, 2011.

5. Dr. Brett Fenster (cardiologist), National Jewish Health, Denver Colorado, USA

fitBABES®

Pay using your usual Semi Private Series, or purchase a fitBABES® Studio Semi Private Series for a discounted rate of $150 for (5). Bookings limited to Tuesdays and Fridays between 10-12pm.

If you’re a Revolution newbie or a current member that has never tried one of our fabulous Group Classes, now is your chance. This discounted offer is a one-time-only… see what you’ve been missing!

* This Trial Offer is only open to folks who’ve never attended our Group Classes. Some Group Classes require a significant background in Pilates before registration; discuss your background with one of our staff to determine which classes are the most suitable for your needs and condition.

This course was created for the ‘newbie’ who’s keen to properly experience the unique Pilates Method Floor repertoire (ie no equipment involved) in a small group rather than the more highly supervised Studio repertoire (floor and equipment-based).

This 6-week course (1 class per week) is designed to acquaint you with the principles & repertoire of the Method & prepare you for our more advanced Open Pilates Classes.