JA Pilates Blog

Why explosive leg power matters for everyone

Fri, 24 Apr 2026 10:30:54 GMT

Not just athletes!

Do you avoid those big squishy sofas in pubs?

You know the ones. Brown leather (they're almost always brown leather). Low to the ground. They look so inviting at first - plenty of space for everyone. But when you sit down, your knees are almost in line with your nose, and leaning forward to reach your drink is a workout all on its own. And that's bearable, until it's your round.

You find yourself rocking backwards and forwards three times, then grabbing the table before launching yourself out of the sofa (hopefully avoiding sprawling over that low table and scoring a strike with everyone else's drinks).

Even if you're active, do loads of walking and feel relatively fit, this might not be enough to beat the curse of the squishy sofa!

How's your explosive power?

We all have two types of muscle fibre - slow twitch and fast twitch. Slow twitch is all about endurance. The ability to walk for five miles, to slowly climb the stairs, or to stand for hours without tiring. Obviously, absolutely essential. But it's the fast twitch muscles generating explosive power that get you up out of the chair, climbing stairs quickly, sprinting for the bus or you catch yourself tripping.

These muscles fire rapidly for quick movement and use glycogen stored in your muscles, meaning they fatigue quickly - which is fine, they're not meant to keep going for hours.

Slow twitch outlast fast twitch

As we age, we experience something called sarcopenia - this is where the amount of muscle mass we have declines. And unfortunately, fast twitch muscles decline more quickly than slow twitch muscles. This means we specifically need to train fast twitch muscles so that we can maintain enough of them to be able to generate the power needed to get up off that sofa.

To maintain fast twitch muscle fibers, you need movements that demand 60-80% of maximum force, delivered quickly.

Standing from a chair without using your hands? That requires 80% of your leg strength generated in under 2 seconds.

Catching yourself from a forward trip? That demands almost 100% of the strength in your quadriceps (thigh muscles) in under 0.3 seconds.

How can you test your fast twitch muscles?

I spoke about this in an earlier email (link below) - it's the chair sit-stand test. How many times can you stand up and sit down in 60 seconds. The more times, the better!

How can you improve the volume and size of fast twitch muscles?

We know that our bodies are super practical and their goal is always to maintain homeostasis while minimizing energy requirements. This means if you don't use something, it listens to your message and says "OK, we won't bother maintaining this any more".

This goes both for the muscle fibres AND for the motor neurons (the brain cells) that activate the movement. So you not only lose the physical ability to do the action but the "muscle memory" of it too.

So, as per usual, the rule is use it or lose it.

1. Explosive sit to stand: Stand up from the chair, no hands, as fast as you can, with a controlled sit. Rest for 30 seconds. Repeat. Do three sets of five reps. Progression: see 2. below

2. Explosive sit to stand with a pause: As you get stronger/ fitter, transition to this version where you lower yourself super slowly, pause for 1 second then explode up. No rests between reps (you can rest between sets). Three sets of eight reps. Progression: add some weights.

3. Stair power climbs: Get up the stairs as fast (safely!!) as you can and return slowly. 3-5 climbs. Progression: add some weights.

4. Explosive heel raises: Explode up onto tip toes as fast as you can, returning slowly and with control. 3 sets of 10-15 reps. Challenge your balance by progressing to single leg version. Progression: add some weights and as you lift up onto the toes, push the weights to the ceiling.

5. Join us on Monday or Saturday mornings for Step : 45 mins of explosive power, endurance, strength and cardio fitness. Plus cha-cha-chas, jazz hands and twirls! Don't worry if you don't have a step yet, you can do it on the floor. And for the first few classes, you don't even have to do the full 45 mins. Click here to book your space and join us.

Don't launch yourself into all of them at once if you're not doing anything!

Start slow! Make sure you master the movmenet first before adding speed; and where balance is required, make sure you've got support available (e.g. chair or wall).

If you experience sharp joint pain, dizziness or chest discomfort, stop.

Progression timeline:

Aim to train for explosive power twice a week:

Week 1-2: Learn movements slowly, perfect form
Week 3-4: Add moderate speed
Week 5-6: Add full explosive effort
Week 7+: Progress resistance (hold weights)

You'll start to see measurable improvement in sit-to-stand time within 4-6 weeks.

I know I'm always telling you to add extra bits of training to your week, but these don't take long and can be done alternately with balance training for even better effects.

Read more:

The sit-stand test

Make squats your BFF

Muscle mass and bone density

Why agility training matters

Been injured? Here's how to come back safely

Fri, 24 Apr 2026 10:26:15 GMT

Without feeling overwhelmed

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How to self-regulate without making it a whole thing

Thu, 23 Apr 2026 15:01:22 GMT

For those times when it all just seems a lot.

Well, what a time it is to be alive! If, like me, you're finding the news cycle all a bit much, this blog's for you.

Because, luckily, finding some calm in this never ending shiz storm doesn't have to be complicated, involve complex routines or take two hours for a sound bath (although that does sound nice)! It can be as simple as bringing your attention back to your body. And here are a few easy ways to do that.

Put on some music you've listened to a LOT

When you listen to something super familiar, it doesn't require any mental processing. Your brain knows what to expect next and can get on with just enjoying it in a way it can't do with unfamiliar music.

Singing or humming along also allows you to regul,ate from the inside-out because of the vibrations in your body.

Take a shower

The pressure of the water on your body plus white noise - it's a complete sensory reset. It's why we often have our best ideas in the shower.

Ground your body

This can be as simple as sitting with your back against something solid, or lying on the floor. It works because the proprioceptive sense of something solid literally "having your back" will help your nervous system to switch into rest & digest.

(Also one of the reasons why you feel calmer after Pilates!)

Want to make it even better? Place something heavy on your lap - a weighted blanket or heavy book. Weight on your body is very regulating.

Eat something with texture

Choose something crunchy or chewy that requires your jaw to work. Oral sensory input is a super fast regulatory tool.

Go outside for five minutes

A walk's great, but even the action of being outside helps - the air feels different, there are more natural sounds and actual light beats artificial light in every way.

If you're feeling a bit twitchy, make a repetitive physical movement - rock a little; shake your hands out; roll your shoulders; bounce up and down on your toes. Let your body do what it wanted to do anyway.

Reduce the inputs

Sometimes this can be as simple as closing a door to reduce the inputs coming from one direction; or by clearing the clutter out of your sight line (you don't even need to put it away!).

None of these require any equipment or a plan. Just use them whenever you like to allow your rest and digest system a chance to activate.

Why walking doesn't stop you falling over

Mon, 13 Apr 2026 11:29:58 GMT

Aka can you get off the sofa?

Do you avoid those big squishy sofas in pubs?

Even if you're active, do loads of walking and feel relatively fit, this might not be enough to beat the curse of the squishy sofa!

How's your explosive power?

But it's the fast twitch muscles generating explosive power that get you up out of the chair, climbing stairs quickly, sprinting for the bus or you catch yourself tripping. These muscles fire rapidly for quick movement and use glycogen stored in your muscles, meaning they fatigue quickly - which is fine, they're not meant to keep going for hours.

Slow twitch outlast fast twitch

As we age, we experience something called sarcopenia - this is where the amount of muscle mass we have declines. And unfortunately, fast twitch muscles decline more quickly than slow twitch muscles.

This means we specifically need to train fast twitch muscles so that we can maintain enough of them to be able to generate the power needed to get up off that sofa. To maintain fast twitch muscle fibers, you need movements that demand 60-80% of maximum force, delivered quickly.

Standing from a chair without using your hands? That requires 80% of your leg strength generated in under 2 seconds.

Catching yourself from a forward trip? That demands almost 100% of the strength in your quadriceps (thigh muscles) in under 0.3 seconds.

How can you test your fast twitch muscles?

I spoke about this in a previous blog (link below) - it's the chair sit-stand test. How many times can you stand up and sit down in 60 seconds. The more times, the better!

How can you improve the volume and size of fast twitch muscles?

1. Explosive sit to stand: Stand up from the chair, no hands, as fast as you can, with a controlled sit. Rest for 30 seconds. Repeat. Do three sets of five reps. Progression: see 2. below

3. Stair power climbs: Get up the stairs as fast (safely!!) as you can and return slowly. 3-5 climbs. Progression: add some weights

Don't launch yourself into all of them at once if you're not doing anything!

Start slow! Make sure you master the movmenet first before adding speed; and where balance is required, make sure you've got support available (e.g. chair or wall). If you experience sharp joint pain, dizziness or chest discomfort, stop.

Progression timeline:

Aim to train for explosive power twice a week:

Week 1-2: Learn movements slowly, perfect form
Week 3-4: Add moderate speed
Week 5-6: Add full explosive effort
Week 7+: Progress resistance (hold weights)

You'll start to see measurable improvement in sit-to-stand time within 4-6 weeks.

I know I'm always telling you to add extra bits of training to your week, but these don't take long and can be done alternately with balance training for even better effects.

Want to read more?

The sit-stand test

Make squats your BFF

Muscle mass and bone density

Why agility training matters

The secret to movement that upgrades your life

Mon, 13 Apr 2026 09:59:26 GMT

AKA why getting down to and up from the floor matters

I've been thinking a lot about falling and getting back up again. It started after I watched my MIL make a torturous, sideways descent down the stairs over Christmas, that took a full five minutes.

I have a tendency to catastrophize, so I started worrying what would happen if she fell down the stairs or even just had a trip and fell over in the house or garden.

Best case scenario, she's got her mobile phone with her (and it's charged ��!) and she can call for help. Worst case scenario, she lies there until someone comes round to the house.

But whichever it is - if she goes down, she's staying down until someone else gets there to help her up.

Why should you practice getting up and down from the floor?

Because it's an essential life skill that protects your life span, and not just for those times when you've fallen over.

But for those times when you've voluntarily got down on the floor:

- you dropped your phone and the dog's knocked it under the sofa;

- you're weeding the garden;

- you just spilled red wine on your carpet.

It means that you still get to do all the things you want and need to do. Because if you can't get up when you're not under the stress of an involuntary arrival there, you're deffo not going to manage it when you're in shock.

How can you practice getting up and down from the floor?

I recognise that not everyone who receives this email comes to class with me, and might not have me making them do it every week.

If this is you, and you can't remember the last time you voluntarily got down to and up from the floor, you're going to do it now using this video (it's not me). You'll need a chair.

The first few minutes show a couple of ways to get off the floor using the chair; and the remainder are some exercises and mobility drills you can do so it becomes easier over time.

(And if you do come to class with me, and you'd like some extra practice, you can have at it too!).

When should you start practicing getting up from the floor?

Now. Today. And tomorrow. And the day after...

Whether you're 35 or 75, you're never too young or too old to improve this skill. So this isn't a one and done exercise. You need to repeat it regularly because it's like anything else, you build capability by repetition - building muscle memory and neural pathways.

It's also a good practice for confidence. The more often you do it, the stronger and more confident you become.

And if your legs are stronger, bonus, you're less likely to take an involuntary journey to the floor as well.

If you can already get down to and up from the floor without too much effort, please carry on doing it regularly 'cos it's use it or lose it. Try doing it without hands

This is the best exercise for your hips

Mon, 30 Mar 2026 10:22:54 GMT

And it might not be what you expected

If you were at any of my classes last week, you'll have "enjoyed" the focus on the classical repertoire of 34 Pilates exercises.

One of the exercises we worked on was "leg pull back", an advanced exercise that starts with a backward plank and adds some leg kicks like the Folie Bergeres. You can check out this ages-old post on IG to see the variations.

And we all started it the same way - sitting upright with our legs stretched out in front of us (which you'll find on the third video of the carousel).

This was verrrrrrry interesting. I know for a lot of people, lifting one leg off the floor from this position can be challenging. It's because it really requires your hip flexors to do their job of lifting your leg. And the leg is straight, so it's heavy. Ouch.

Why does it matter whether you can lift your leg?

Errr, so you can continue to walk unaided. Go up and down stairs. You know, stay mobile.

Last week, I shared a podcast from Drs Chris & Xand about hip joint health where they talked about the importance of looking after your hips as a way to avoid a hip joint replacement.

[If you didn't already listen to this, I really recommend it - you can also listen to the "Dr's notes" immediately after]

How can you get better at lifting your leg?

Well, quelle surprise - do it more often.

Sit yourself down on the floor, with your back against a wall to help you sit upright, and your legs stretched out in front of you.

You can start by simply lifting the leg off the floor. It doesn't have to be a massive lift - part of the work here is to build the brain-body connection.

If you want to get better at it, and add in extra muscle activation (inner thighs and glute medius), place a block or ball between your feet and step your leg over and back.

You know I love balance work, so how about trying this standing version ? If your balance isn't quite there yet, do it standing by the wall.

What's great about this is that you start by lifting your leg with the knee bent - i.e. you reduce the amount of weight you're lifting - and then increase the load by straightening the leg.

As well as challenging your balance, and improving hip flexor strength, this exercise also requires some hamstring flexibility (the muscles at the back of your legs).

So you may find that giving yourself a little hamstring stretch before you start will help.

Finding you're weaker on one side than the other? Do more repetitions on your weaker side.

Got questions? Please shout!

What does "brace your core" mean?

Mon, 30 Mar 2026 10:19:02 GMT

And why it's BS

I bet that, like me, at some point, you've been told to "brace your core". Me too.

And usually, the core that's being referred to is your abdominal muscles.

But here's the thing. Your abs are just a small part of your core, and that means that when you're told to brace it, it's totally meaningless!

The deep stabilising system

Who doesn't love a nice anatomical picture?! If you were wondering what else constitutes your core, it's all of this ��

Do you see why the phrase "brace your core" is rubbish now? How can you activate all of these muscles at the same time?

Rather, I like to think of this group of muscles as a corset, a cylindrical support system that goes round the lower (lumbar) spine and the abdominal cavity (which contains a lot of organs and a large part of your digestive system).

Joseph Pilates referred to it as your "powerhouse" - the centre of your body from which all movement originates.

Why your breath matters

Sitting at the very top of this corset is the diaphragm, which is the primary muscle for your breath. It sits below the lungs and at the top of the cavity. When you breath in, the diaphragm descends to make more space for the air in your lungs. This increases the air-pressure in the cavity and contributes to a feeling of stiffness and stability in the cavity.

So, if you're starting to find an exercise difficult you might find that you breathe in deeply and then hold your breath to increase the sense of stability.

Why pulling in your abs/ pulling up your pelvic floor works the same way

What someone usually means when they say "brace your core" is "pull your belly towards your spine like you're wearing a belt". What this is does is to activate the deeper abdominal muscles (transversus abdominis) that wrap around your abdomen, providing circumferential support.

You'll also have heard me cueing to pull up your pelvic floor (the levator ani and coccygeus muscles) as though you're trying to stop yourself from going to the loo. The pelvic floor is at the bottom of the cavity - think of it as topping and tailing with the diaphragm.

When you do these two things, in conjunction with your inhale, what you're doing is further increasing the air-pressure in the abdominal cavity. Pushing down from the top, up from the bottom and squeezing all the way around.

By controlling this intra-abdominal pressure, you improve the load on your spine so the force created by movement can be transmitted smoothly throughout the body.

What your hip flexors have to do with core stability.

When you sit all day (as I may have mentioned one or 100 times before), your hip flexors get stuck in a shortened position (feel tight) while at the same time, becoming weakened by being supported in a chair. Your hip flexors are two sets of muscles - the psoas (the bigger set) and the illiacus (the smaller).

The psoas muscles are attached to your spine at one end, and to the the tops of your big thigh bones at the other.

Not only do the psoas muscles have the job of moving your leg, they also have a big stabilisation role for your spine and pelvis. This means that when they're shortened, it puts extra pressure on all the other muscles attached to your spine so they don't work as effectively.

And what does this have to do with "brace your core"? Well, that's the point - they're a really important part of your deep core, but you really can't "brace" them!

In summary, here's what's better than "brace your core"

Anything that disrupts the coordination of your "powerhouse" - weakness/tightness, poor breathing patterns or muscle imbalances - can lead you to feel less stable and increase your risks of lower back pain and compensatory movements.

Rather than focusing on just sucking your belly in, think about breath, pelvic floor and deep abs to improve your stability.

And if you find yourself holding your breath during an exercise, it's your nervous system's way of telling you it feels unstable.

Stop. Breathe in, pull up pelvic floor and pull belly button in to stabilise. Then exhale as you move more slowly and with smaller range of movement. Repeat again before you do the next repetition.

And do not neglect the health of your hip joints! I've linked to an interesting podcast below from the two Drs. Tulleken.

How can you look after your hips?

Is agility training the new cardio?

Mon, 30 Mar 2026 10:04:02 GMT

How to hop, skip and jump your way into spring

Could it be? Could the never-ending deluges we've been experiencing for the last few months, actually be coming to an end? Is it finally spring? Which brings me to my topic for today, our ability to spring. Aka agility training. IMHO, a very underrated skill set. And not one I think I've ever written about here.

What is agility?

Put super simply, it's our ability to speed up, slow down, stabilize, and quickly change directions, usually by using quick movements. It's about being able to be precise, adaptable AND responsive in our movements.

That means when we train it, we're training several different systems: our fast-twitch muscles, our ability to respond to change and our proprioception (knowing where the various parts of our body are in space).

Why's agility training important?

One of the most important reasons, in my mind, is our ability to react fast to changes.

That means we're able to do things like:

- Right ourselves if we've slipped or tripped, before we hit the deck;

- Swerve out of the way of a dog chasing a ball in the park ;

- Jump back on the kerb, because there's a car coming faster than we thought.

- React quickly and catch the plate before it falls on the floor.

This requires our brain and body connections to be working well together and constantly taking stock of the environment and adjusting to it. It's our ability to adapt to whatever's happening.

Is agility training good for other sports?

Yes, absolutely! Any sport or activity that requires you to have fast reaction times, good balance or swift changes of direction will benefit from agility training.

Skiing? Racquet sports? Football? Rugby? Yes, yes, yes and yes!!!

Even if you're just a pootler in the park on your bike, and you're not racing round in lycra, we know that dogs and deer can suddenly appear out of nowhere. Your agility training could be the difference between a broken bone and staying upright!

What about agility training for non-sports-people?

I've written extensively about the benefits of balance training, weight training and flexibility training for everyone.

Agility work is the fourth leg of the chair.

Although it's usually body weight work, agility work still improves muscle and bone strength. The impacts of landings and push-offs during jumps also stimulate bone growth.

And you've probably heard me say, more than once, that balance matters more during movement than when standing still. So another tick for agility work.

And because we're moving quickly, it's also neurologically engaging because we have to build new brain-body connections.

And I'd argue that agility training is even more important in the every day than in the sports. It's being able to react quickly and accurately and respond to unpredictable moments.

What are some agility exercises we can do at home?

Can you channel your inner child? Here are some beginner level drills:

- Hopscotch

- Jumping forward and backwards, side to side.

- Skaters (jumping from one foot to the other)

- Shuttle runs

- Shuffles

- Ladder runs

Try them a couple of times a week. Oh, and they will lift your heart rate as well, so bonus cardio workout ��

If you'd like something a bit more challenging, why not try one of our online Step classes at 9am on Saturdays or 7.45am on Mondays on Zoom.

This 45 minute class will definitely help you improve your agility as we move round and over the step, all while increasing your fitness and leg strength. You can hit the booking link here .

You can do it with or without a step and you'll still get all the benefits!

Should you stop because it hurts?

Mon, 30 Mar 2026 09:58:10 GMT

When to stop and when to keep going

There've been some mutterings in class lately about my inability to express sincere sympathy for your pain, particularly during side-lying exercises. In fact, some have suggested that rather than being sorry, I might even be slightly happy about it.

I won't lie to you, I'm not sorry. But not exactly happy either (except happy that I'm not doing them!).

But those exercises are really good for you, and the burn goes away quite fast. So, least said, soonest mended, I think!

And that brings me neatly to today's topic - how do you know if the pain you're experiencing during an exercise is OK? When should you stop?

So, I have a few things for you to think about next time you're considering whether to stop.

Why are you in pain?

1. Is it cramp? A super common one in Pilates, often when we're over-pointing feet.

Can you work through it? Try shifting your positioning and alignment and see if it eases off. Try to relax the area that's cramping by actively releasing/ stretching.

If not, get up, have a walk around and a drink of water.

If cramp is an ongoing issue for you, it's worth asking your doctor to test for any mineral deficiencies such as iron or potassium.

2. Is it a build up of lactic acid? That's the burning feeling in your muscles after you've done a load of repetitions. Often experienced in the afore-mentioned side-lying exercises, as well as in the thighs/ hip flexors if your legs have been in tabletop for a long time.

Can you work through it? Yup, it's perfectly safe if it eases off pretty much as soon as you stop doing the exercise. It's helping you to increase the endurance of that muscle (your ability to keep doing things for a longer time).

3. Is it DOMS? Delayed Onset Muscle Soreness is by definition, soreness that you experience after exercising, particularly after doing something you don't usually do.

Can you work through it? Yes, in fact some movement will help you to feel less stiff and achy. I've got a whole blog about DOMS you can read via the link at the bottom of the page.

4. Is it a sharp or stabbing pain? If this is a sudden new pain that you didn't have before you started the exercise, and something suddenly hurts, then stop. It might indicate a pulled muscle, tendon or ligament.

Can you work through it? No. Please stop doing the exercise and advise your instructor. Please note that it's outside our scope of practice to diagnose.

5. Is it a pain in a joint or muscle where you have an ongoing injury/issue? Obviously, you've already indicated this injury/ issue in your health questionnaire and reminded your instructor at the start of the class.

Can you work through it? It depends. These are the suggestions I'd be giving you if you were in my class.

Do them in this order and check what helps:

Decrease the load E.g. bend knees, put feet on floor, put head on floor, reduce the weights/ lose the resistance.
Reduce the range of movement and make the movement smaller.
Slow it down. This will allow you to control the movement better.
Check your alignment and technique. Ask your instructor to come look at you and help you find a better position.
Check which muscles you're engaging. Does changing the focus help?
Do you need to do a combination of them? E.g. reduce the load + reduce the range of movement.

If you've tried all of the above and it still hurts, stop and ask for a different exercise.

How can you reduce your risks of injury?

Why not join us online at 7.30am on Fridays for Strength & Stretch? This awesome class will help you to reduce your risks of injuries by increasing strength and flexibility in legs, back, shoulders and abs.

All you need's an internet connection and some weights (could even be some tins of baked beans to start).

We'll take thirty mins of weights followed by thirty minutes of stretching and mobility. You're done by 8.30am and ready to carry on with your day.

Do you already need to be fit or flexy to do this? Nope, absolutely not, this is suitable for all.

Do you need lots of weights? Nope, start with a couple of tins of beans and if you like it, you can always invest in bigger weights as you get stronger.

Will I really ache after? The first few times, you can expect some DOMS. But it will ease off after a couple of days. And the fact that we have a lovely stretch after the weights definitely helps.

Want to join us? Book your class here

Why do I keep getting cramp?

How to stop your brain leaking

Mon, 30 Mar 2026 09:52:37 GMT

How your blood-brain barrier matters

I don't know about you, but some days, my brain feels like it's dribbling out of my ears. I mean not literally, actually dribbling out. But you know, sometimes, things are just too complicated.

So I was interested to read an article this week (#nerd) that explained that as we get older, our brains can actually leak.

But rather than things leaking out of your ears as I imagined, this is about stuff leaking IN.

Introducing the "blood-brain barrier".

The blood-brain barrier is the protective layer that lines the inner surfaces of the blood vessels inside your brain. And although it's known as a barrier, it's more of a sieve. It makes sure that harmful stuff stays out; while holding helpful things in.

The sort of things that it's specialised in keeping out are bacteria, viruses and toxic substances (although not alcohol, caffeine or various medications).

How does it get leaky then?

The very act of aging makes it less robust (as with everything) but things like high blood pressure, high cholesterol, type II diabetes, and COPD can also weaken the barrier's integrity. This means that damaging molecules can slip through.

The leakage can trigger inflammation and this can lead to cognitive decline and conditions like Alzeimers.

Buuuuuuut, here's the interesting thing....

A few years ago, a research team found that mice who exercised produced higher levels of a particular enzyme in their livers. And that despite this enzyme not being able to cross the blood-brain barrier, it seemed to positively influence brain health. Their further research indicated that it helps restore the barrier's integrity, even after it had aged, so it stopped leaking.

Huzzah.

Everything is connected and everything matters.

The article went on to say that the researchers are working on developing drugs that are capable of restoring the integrity of the blood-brain barrier. So if you absolutely can't exercise then such drugs could help. However, they're quite a long way off and will, like the majority of drugs, probably have side-effects.

So if you can exercise, then please do it. There are so many studies out there that show that increased physical activity is associated with reduced risk of dementia; slowed cognitive decline with age; and improved learning and memory. And no nasty side-effects.

It is, if you'll excuse the pun, a complete no-brainer.

In the study, they looked at mice who ran. But you don't have to run if you don't want to. Anything that lifts your heart rate will do the job. Not only does it protect your brain, but also your heart and musculo-skeletal health.

Want to add a bit more exercise to your week?

For the perfect anti-brain leakage, add some exercise that:

✅ Lifts your heart rate so your heart and lungs get stronger

✅ Requires some coordination (improves neuroplasticity- your brain's ability to create new connections)

✅ Improves your balance (stops you falling over)

✅ Improves strength and flexibility

And as usual, I do have something that can help you get an hour of all of these☝�� every week.

Join us online for PiYo on Saturday mornings at 10am by booking here .

It's the perfect class for you if you want to:

- Get fitter, but don't like running or jumping about:

- Be able to bend over, without putting your back out;

- Have stronger legs and shoulders, but find the gym boooooooring;

- Feel more stable, but think balance drills are boring AF; and

- Stop complaining about how uncoordinated you are!

All you need's a mat, a screen and some water. Oh and it's fun�� .

The truth about inflammaging in middle age

Why does doing new things make your head spin?

Big toes need love too. Give it to them today

Mon, 16 Feb 2026 11:11:01 GMT

Bunions? Plantar fasciitis? Sore knees? Sore hips? Could it be your big toe?

Let’s talk about something wildly underrated.

Your big toes (or as I've been known to refer to them - your "foot thumbs").

Yes, the little piggies currently squished into your socks and probably not getting out to market at all!

Because here’s the thing — your big toe is kind of a big deal. If you’ve ever struggled with knee pain, plantar fasciitis, feeling wobbly, tripping over absolutely nothing, or even just super tired feet, your big toes may be the culprit.

The "windlass mechanism"

Our feet work with something called the windlass mechanism. Sounds complicated, but it's actually fiendishly clever!

When you walk and your heel lifts off the floor, your big toe bends upwards.

That upward bend tightens the band of tissue along the sole of your foot (the plantar fascia), which lifts your arch and turns your foot into a stable lever to push you forward.

Which means your big toe helps transform your foot from a floppy shock absorber into a strong, springy launching pad.

If your big toe doesn’t move well, then the mechanism doesn’t work properly.

And then other parts of your body step in to compensate. Usually your knees. Or your hips.

And we all know how that story can end.

Your big toe = Your BBF (Balance Best Friend)

Your big toe is one of your main balance anchors. When you stand on one leg, walk upstairs, or catch yourself from a wobble, your big toe presses into the ground to stabilise you. It’s constantly making micro-adjustments to keep you upright. If it’s stiff or weak, balance becomes harder.

Making you more likely to trip, feel unstable, or avoid single-leg movements because they feel uncomfortable. And balance is something we want to actively maintain rather than waiting until we already start feeling wobbly.

Big toe range of movement matters

Your big toe needs to bend upwards (extension) by 45-60 degrees for efficient walking and running. If it can’t? You might:

Roll your foot outwards
Twist through your knee
Overwork your calf
Strain your plantar fascia

Over time, that can contribute to:

Knee pain
Flat or collapsing arches
Plantar fasciitis
General “my feet ache all the time” syndrome

Remember, everything's connected. The foot talks to the knee. The knee talks to the hip. If the foot isn’t doing its job, something else has to compensate by doing something different instead of its regular, healthy function. And that something usually complains.

Strength's important too

Mobility without strength is like having a door that opens beautifully, but won’t stay closed. Your big toe needs strength to:

Help propel you forward when walking
Support your arches
Stabilise you in lunges, steps, and stairs
Absorb load when you move faster

Weak big toes = less push-off power and more strain elsewhere.

Strong big toes = better movement efficiency and happier knees.

And who doesn’t want happier knees ?

Want to give your big toes some love?

Here are a couple of simple YouTube resources you can explore at home:

• Big Toe Strength & Control Exercises - the video talks a lot about bunions, but you don't have to have them to get the benefits of the exercises. You'll need your loop and a hard ball.

• 3 Big Toe Mobility Exercises - you'll need a small ball and a face cloth

They’re simple. They don’t take long. And they can make a surprising difference.

Or, want to come join us for one of our regular classes?

If your big toes need mobility, come and join us for Strength & Stretch Fridays 7.30-8.30am. We work on freeing up stiff feet, ankles, and hips (because yes, they’re involved too) in the second half of class.

If your big toes need strength, Step Mondays 7.45-8.30am and Saturdays 9-9.45am is brilliant for building push-off power and improving balance in a way that feels functional (bonus awesome workout for your heart!).

You can join either of these two classes online, from the privacy of your own home. Head to the booking system or email me with your questions.

Your big toes have been faithfully carrying you around for decades. They deserve a little attention. Give them some love today.

What's the best way to beat "sitting disease"

Fri, 13 Feb 2026 14:30:51 GMT

Because sitting is the new smoking

As we all continue building our arks, in preparation for floating away on the endless rain, it occurred to me, that we'll probably be sitting down in it for some time (if the weather forecast is to be believed).

So, that being the case, I thought I'd help your preparations with some suggestions as to how you can break it up a bit.

Why should you break up sitting down?

I know I talk, in class, quite a lot about the passive actions of sitting down. The way that your hip flexors, hamstrings and ankles are held in a shortened position without having to do any actual work to be there. And that your body, basically settles into that position.

Meaning the joints feel tight because they're used to being in that shortened position, but the muscles are too weak to actually make that joint action happen unsupported

A similar pattern's happening in the upper body, with back and shoulders rounded, and head pulled forward of the body.

[Side comment, these two sets of postural patterns�� are known as upper and lower cross syndrome].

Over time, the weight of your body slumped in this position leaves your spine feeling compressed which drives out the fluid in the vertebral joints and leaves you more vulnerable to injury in the lower back. Yuk.

So, it's not just that you're sitting in this passive position, it's that you're doing it uninterrupted. Possibly for hours at a time.

It's not just the MSK!

Your body obvs doesn't like this not just from a musculoskeletal (MSK) point of view. But it's also not a big fan metabolically.

Uninterrupted sitting slows the body's metabolic rate and disrupts the regulation of blood sugar, blood pressure and fat breakdown. These all increase the risk for chronic, non-communicable diseases, even if you exercise regularly.

How can you break it up?

Here's a little stack you can add to your day.

1. Set a timer and get up every hour so you break it into shorted periods.

For me, it's the perfect excuse to put the kettle on. And while it's boiling, try adding some bodyweight exercises.

Or even better try adding a different set of exercises every break. Pick from:

- Squats

- Wall/ counter pushups

- Calf raises

- High knee marches

- Walking lunges

- Trot up and down the stairs a couple of times.

Regular breaks like this interrupt metabolic stagnation.

2. At lunchtime, get outside for a ten minute walk.

Even a brief walk after food will improve your body's glucose handling mechanisms, as well as improving blood flow.

This also gives you ten minutes daylight instead of artificial/ screen light.

3. Refill your water bottle

This gives you another little movement break and ensures that you stay hydrated which keeps joints and brain feeling happier

4. Add five minutes of mobility in the evening before bed.

Try and restore some of the range of movement you've lost during the day - some gentle spinal, hip and shoulder movements would be great. This will help protect your joints and posture.

5. If you're not already, try for two longer workouts during the week.

During these two sessions, you should be aiming to improve strength and cardiovascular fitness.

Not sure where to start?

Join us this Thursday 19th February at 9am inside the big Hampton Hill Gates of Bushy Park. We'll get a brisk walk in and then a cheeky coffee after (all welcome, and feel free to bring your pups too). Join the WhatsApp group here

Or you could join us online on Fridays at 7.30am for Strength & Stretch where you'll get 30 minutes of weights-based interval training and 30 minutes of mobility work. Book here .

In Summary:

Feed your body the movement it needs, often! Take an hourly movement snack, layer in mobility work and two longer workouts every week.

Why does doing new things make your head spin?

Tue, 03 Feb 2026 16:01:44 GMT

Doing new things is difficult!

I know that lots of us decide at the start of the year that we're going to try something new.

Maybe a different exercise class (or your instructor completely changed the choreography in your regular Step class ��). Perhaps you're learning a new language. Or it could be, you're adding an additional skill to your toolbox.

Whatever it is, it's difficult, right?! And it can feel difficult for a loooooooong time.

You may remember, that a few months ago, I wrote how your brain loves doing new movements (you can see the link to that at the bottom).

But, that doesn't mean that it's gonna be easy.

Your brain is an energy saving device.

Your brain is the hungriest user of energy in your body, taking up about 20% of total energy, even though it only accounts for about 2% of body weight. So your "interroceptive system" is always keeping an eye on your overall energy budget taking into account all of the functions that need to keep running.

That's why if you're tired or stressed, you'll find it harder to learn new things - basically, your ability to learn has been de-prioritised, because you don't have enough energy.

So how does your brain help? It builds shortcuts by looking for similar patterns in things it's already done before.

What if you haven't done anything like this before?

If you've never done this before, your brain has to build a new pathway between your brain and the body.

You can, if you like, think of it like an actual footpath. Imagine the effort it takes to dig out the route. Then flatten it all out and lay the sub-base foundations of the path. Then flatten it some more. Maybe put down a bit more sub-base.

Flatten it again. And finally put down the tarmac.

This takes time and effort and you go back over the same route again and again.

It's what it's like when you're trying to learn to any new thing or are doing something you don't do often. It can feel like your brain's having to work as hard as your body, and can make you feel uncoordinated and clumsy.

But then over time, as this movement becomes more familiar, it starts to feel more like the "informal" pathway in the picture above. You've created the short cuts. You can go more quickly to the action you want to do without thinking so much about it and it feels much less effort.

Is there any way round it being so difficult?

Unfortunately not. The best things you can do are:

- Make sure you have enough energy in your budget to allow the learning to happen;

- Breathe calmly and evenly to down regulate your stress response;

- Keep repeating the thing you're trying to learn to do;

- Don't forget that your brain can't tell the difference between actually doing it, and visualising it, so mentally rehearse it too.

And finally, don't beat yourself up or tell yourself that you're rubbish for not being able to do this. Your body absolutely hears everything you say about it. So be kind!

Read more:

Why new movements are your body's fave

Use your head

The truth about inflammaging in middle age

Mon, 26 Jan 2026 11:43:28 GMT

Ageing isn't just about wrinkles!

You might be wondering whether "inflammaging" is some sort of typo on my part. It isn't. It's the name for the chronic low level of inflammation that often accompanies getting older.

It isn't caused by a specific injury or illness; affects both the body and brain; and is persistent and sneaky.

You might think of it like a small fire that starts somewhere and then spreads, never quite going out. Just burning away.

Why should we care about inflammaging?

It's a significant risk factor for diabetes, cardio vascular disease and dementia, which it causes by gradually damaging tissues. And, it also contributes to:

- osteoarthritis (break down of joint cartilage leading to pain)

- sarcopenia (age-related muscle loss); and

- osteopenia (loss of bone density leading to fractures and breaks).

So, yeah, worth caring about, I think.

What causes inflammaging?

Inflammaging as a concept was first discussed in a paper in 2000 (paper can be read below). The concept was pretty revolutionary, and I'm going to try and summarise it.

Essentially, your immune system works throughout your life to protect you from injuries and illnesses, including cancer. It's an adaptive process where the system "learns" - it gets exposed to a new stressor, works out what the appropriate response is and applies it. So the next time that stressor appears, boom, it's on like Donkey Kong.

This means it's constantly adapting and changing.

Maladaptation of immune system

However, it may get to a point where it's simply absorbed all the stresses and threats it can manage. At that point, it starts to instigate the inflammatory response without there being a reason for it, or indeed anything for it to deal with and is then said to be "maladpative". This point is different for everyone and determined both by genetics and environment.

Cell senescence

At the same time, all cells in the body have a lifespan. Once they've reached the end of that lifespan, they stop dividing to create new cells. When this happens, the immune system should, step in to tidy them away. But if it's in a maladaptive state, it stops clearing them away and the cells build up, causing further inflammation.

Gut dysbiosis

And finally, where the gut has more of the bad microbes and fewer of the good ones, it can be said to be in "dysbiosis" and this is also inflammatory.

How they act together..

So we've got different reasons for inflammation going on that create a vicious circle where each one creates more inflammation with nowhere to go. And when that happens, the inflammatory cells start attacking the body instead of protecting it => diabetes, CV disease, ostearthritis, sarcopenia etc.

Oh, and by the way, oestrogen is highly anti-inflammatory. So when we experience menopause and levels drop, we also lose that added protection.

Does this mean there's nothing we can do about it?

We absolutely can do something about this. I mean, obvs, you can't change your genetics but you can change your environment.

1. Put your body under good stress and reduce bad stress.

Exercise is a good stressor because it triggers adaptive responses that improve resilience (growth of CV and skeletal muscle, and of bone cells), as well as helping to reduce stress hormones like cortisol and adrenaline.

Bad stressors include mental stress. I've written loads about this before, so feel free to head down to the "lower cortisol" link below.

Also, sorry, but alcohol's a bad stressor. If you're a member of the "wine o'clock" club, please consider reducing your intake.

2. Improve gut health

The gut is an integral part of our immune system and we need to keep it as happy as possible.

✅ Lots of fibre to feed the good microbes - beans, pulses, wholegrains

✅ Lots of different coloured foods to provide the building blocks, vitamins and minerals for all our body's activities

✅ Swap processed foods for whole foods

3. Minimise infections

Keep your vaccinations up to date. And if you get offered a shingles vaccination, take it - it's a very strong protector against dementias! Maintain good hand and dental hygiene, and if you've got a cold or infection, consider others and wear a mask in public places.

4. Remember that your body's a whole system

Change one thing and you change everything. This means that you don't have to do all the things at once - that in itself would be stressful. But perhaps pick one thing to improve.

If you're interested in any of these topics, you'll find around 120 blogs right here. I've picked out some below that will give you more info on all the topics covered.

But if there's a topic that you'd like to hear more about, please shout!!

Read more:

The birth of inflammaging (paper)

Simple ways to lower cortisol

Squats are the GOAT

3 FAQs before starting exercise

Add these powerful anti-aging habits

3 Foods for better immunity

Gut dysbiosis and the immune system

Sugar, health & happiness

Basics before gimmicks

Mon, 12 Jan 2026 11:32:09 GMT

If it seems like a miracle, it's probably a scam.

And welcome to 2026! I thought I'd start this year, the way I know I've started the last couple - with a reminder.

Yes, your social media feeds are likely to be full of seemingly miraculous fixes for everything you're being told is wrong with you. But for the most part, the only thing those things are fixing is someone else's bank account.

Detox teas to shift weight. Wall Pilates to give you the body you had in your 20's in 28 days. Detox products. "Do this one exercise every day". And as for the products aimed at menopausal women? I can't even!

So if gimmicks are unlikely to make any real, long term improvements to your health, what does? Boringly, it's consistently focusing on the basics!

Everything's connected

Statistical sample of one, but I've found my usual schedule and habits have been disrupted over the last few weeks.

Going to bed and getting up at different times. Not moving as much as usual. Eating less fibre, fewer veggies and more cheese (I have no regrets on the cheese front). Drinking more alcohol than I would normally do.

And as a result, I can see my sleep's been disrupted; my body isn't getting the recovery it needs; my jeans feel a little bit snugger; and overall, I am not feeling my tip-top best.

Does that mean I'm going to be going all out over the next week for a complete overhaul of everything? Nope.

Your body responds to consistent inputs

That means, it responds to the things you do every day. So if you're looking for improvements in health, the targeted, incremental changes are what will move the dial.

So where should you start?

Prioritise your sleep and circadian rhythm

Sleep is the foundation of everything, and disrupted sleep affects everything from glucose control to the hormones that regulate your appetite.

Deep restorative sleep supports your hormone regulation as well as tissue repair and immune function.

Try getting back to a consistent bed and wake time; maximise the amount of natural light you get in the mornings; and minimise artificial light in the evenings. Even small improvements will compound over weeks to improve alertness, energy and metabolic and cognitive function.

Recovery rather than restriction

You know I am not a fan of the January diet. The dead of winter is is not the time for getting ultra-restrictive.

Instead focus on getting your body back into "rest and digest" (PNS or parasympathetic nervous system).

Gentle movement (walks, stretching, Pilates, yoga) will support your circulation, improve your body's ability to process sugars and reduce stress without overtaxing your systems.

Breathwork and short periods of mindful pauses can help to activate the parasympathetic nervous system which in turn prepares the body for action and efficiency.

Nutrition that supports you

Again, rather than withholding calories and nutrients, think about what nutrition will best support your key systems while stabilising energy.

Think protein - the building blocks of your whole body.

Add healthy fats for hormone production and brain function; and complex carbohydrates that help to regulate blood sugar.

Choose seasonal leafy greens, berries and root veggies to support neurotransmitter production and hormone regulation.

And don't forget hydration. It's easy to forgot to drink water when it's cold out, but even mild dehydration can impair energy and recovery.

Movement that makes a difference

Of course, you need to have the recovery type movement. But we also want to start to get back to other types of exercise more regularly too.

That doesn't mean leaping straight into a heavy weights session followed by a HIIT class.

Think about regular activity, spaced out to give you enough time for recovery, that incorporates resistance training, cardiovascular exercise to lift your heart rate and mobility work.

Does it need to be perfect?

Nope. Progress over perfection every time! What matters is consistent, incremental input. Trying to do everything at once will just lead to burnout.

Start easy - go to bed earlier for the next couple of nights, and eat a protein rich breakfast.

Add a brisk walk (wrap up warm, it's gonna be coooooold!), and maybe an evening wind-down routine and you'll be setting yourself up for real meaningful improvements over the coming weeks.

In case you missed them, here are my previous blogs riffing on a similar topic:

How to recognise scam products

The truth about "superfoods"

Why slip ups matter less than you think.

Yes, the cold is bad for your joints

Mon, 12 Jan 2026 11:22:57 GMT

It's not your imagination!

Well, it's been a cold one this week, hasn't it?! And if you've been feeling a little bit more stiff and achy than usual, I think we might know the culprit.

Yes, obvs, many of us (me included) might have been a little less active over the Christmas period. And that can definitely make your joints move less smoothly.

But, there's a real biological reason why you feel a bit more clunky when the temperature and/or barometric pressure drops.

Your joints are like an aeroplane

Say what now?

All your joints are enclosed in a capsule that's filled with synovial fluid. This is the "oil" in your joints, that: lubricates the cartilage to reduce friction and allow smooth movement; supplies nutrients & removes waste; and provides shock absorption.

Check out the picture below ��

Now, this capsule is pressurised. So, when the barometric pressure in the atmosphere drops, the pressure outside your body is now lower than the pressure inside your joint capsule, so the tissues inside expand slightly to equalize.

If your joints are healthy, you mightn't notice it. But if you've got existing inflammation, your nerves are already sensitized. So, when the slight expansion presses against your sensitive nerves, the result is ouchies.

Your synovial fluid's like engine oil

As I mentioned above, one of your synovial fluid's jobs is to lubricate the cartilage so your bones glide rather than grind.

In warm weather, this fluid is thin and viscous.

I think of it like the jar of runny honey you have in your cupboard. In the summer, it's nice and gloopy and dribbles deliciously off your spoon.

But come winter, it thickens and becomes much less runny. So, you get expanded tissues pressing on nerves, combined with thick, sticky lubrication. No wonder you feel like you're a cardboard cutout of yourself!

How can you make it work better?

You can't control the weather. But you can control the internal environment. So, here's how to make it feel better:

1. Give your joints an oil change with some Omega-3s
If your joints feel clunky, you need better lubrication. Omega-3 fatty acids (specifically EPA and DHA found in fish oil) are the raw materials your body uses to create the biochemical agents that actively turn off inflammation.

The Fix: Eat more fatty fish (salmon, sardines) or high-quality fish oil during the winter months. You're literally greasing the gears.

2. Don’t stretch cold rubber bands
When many people feel stiff, they try to do static stretches which actually isn't great. Your tendons and ligaments are like rubber bands, and if you stretch a frozen rubber band, it snaps. Bit if you stretch a warm one, it's elastic.

The Fix: Don't stretch to warm up. Move to warm up. Do 5 minutes of low-impact movement (walking, air squats) to raise your core temperature before you try to touch your toes. Heat the fluid first.

3. Hydrate the sponge
Your cartilage is mostly water. It acts like a sponge between your bones. If you're dehydrated (which happens more often in winter because we feel less thirsty), the sponge dries out and loses its shock-absorbing power.

The Fix: Drink water even if you're cold. Your cartilage needs the hydraulic pressure.

Give all these a go and let me know how your joints feel!

How to make Blue Monday less blue

Mon, 12 Jan 2026 11:08:50 GMT

It's easier than you think

OK, listening to New Order probably isn't going to help.

I mean, classic track, but not known for its uplifting qualities. If you need to deal with your ear worm, you can find a link at the bottom of the page.

Anyway, I don't know about you, but I am most definitely a summer person. Long days, lots of light, preferably warm weather.

So I always find January a little bit challenging. Christmas is over, spring still seems like a long way off, and I'm bored of being cold.

How can I help me and you to make it through?

January's a fallow season

When I'm thinking about the start of the year, there's always that pressure to make resolutions/ set intentions; to dive into the year with energy; and to be all action.

But actually, taking a leaf from nature's book (pun intended), it's worth reminding ourselves that this is the fallow season. Things aren't visibly growing, but they are preparing to burst forth in spring as the days lengthen and warm.

What does this mean for us? It means doing things that deeply nurture us so we can be ready for spring.

What does nurture mean to you?

For me, it means a bunch of things:

Get good quality sleep - I aim to: eat earlier so my stomach's done with digestion; get into bed early enough to stand a chance of 7 hours of sleep; and drink a "sleepy tea" around 8.30pm as the start of my wind-down routine.

Get outside - when there's so little daylight, I like to get outside during some part of it, preferably early in the day.

Not only does it help you to actually get some light (which is better than a light bulb), but the fresh air boosts your mood and immunity.

And it also helps with your sleep.

Stay hydrated - I won't lie, I find it hard to drink water when I'm cold. I'm sitting here right now, looking at the pint of water I poured about three hours ago!

But I can drink endless buckets of tea. I try and mix it up a bit so it's not all Earl Grey.

After lunch, ginger for digestion and circulation.

In the afternoon, rose hip and hibiscus for vitamin c.

In the evening, valerian or chamomile for sleepy time.

Enjoy the view from my window - as there are no leaves on the trees, I can actually see the squirrels doing their parkour across the row of gardens. Always entertaining.

And yesterday, there was the cutest little flock of long-tailed tits in my magnolia that I wouldn't have seen had it been full of leaves.

And the bluebell and daffodil bulbs are starting to poke their way through. It's a reminder that spring will come again.

Read less news and more interesting stuff - two weeks in, and January 2026 has already been.. well, ��. Just step away from the news cycle.

On the other hand, finding something else to read (or listen to if that's your preference) that takes you out of the current time and place can only help to calm your nervous system.

Perhaps these aren't the things that make you feel nurtured.

Maybe it's:

- candle lit baths and face masks;

- spending low-key time with your favourite people;

- getting busy with some crafts; or

- cooking hearty, soothing meals.

Whatever it is, let me encourage you to lean heavily into it this week.

More:

Deal with your ear worm - here's Blue Monday

Why slip ups matter less than you think

Mon, 08 Dec 2025 11:44:15 GMT

(I'm not talking slips and falls here!)

OK, just for clarity, I'm not talking about physical slip ups that land you on your tushie! Those bad boys - we want to avoid!

I'm talking more about say, doing more Pilates or eating more veggies. Maybe you've said to yourself "I'll start again on Monday."

But in the meantime, you've kind of felt like a failure. Or thought "Well, it doesn't matter now. I've had a couple of biscuits, I might as well finish the packet".

It really matters less than you think

Here's the thing. Our health is impacted more by what we do most of the time than by each individual day, meal or action.

In fact, being able to be flexible is what will take you to a healthier place.

A 2009 study (linked below) challenged that missing a day or two in your goal of habit formation - be that movement, food habits or other - made almost no difference whatsoever to the overall creation of that habit!

Meaning if you had a goal to say, do Pilates every week, and you missed a week, well, it wouldn't mean that you'd never do Pilates again. You'd just get back on it again the week after.

Why does the average matter more?

Multiple studies have proven that those who eat healthily on most days or exercise regularly have lower disease risks and on average live longer.

Does a sausage sandwich once in a while matter if you're trying to eat a more plant-based diet, for example? No.

If you eat more plants, more of the time, fantastic.

Why? Because your body and your gut microbiome tend to look at what's happened over several days and not on any one day. It's the steady pattern that makes the difference.

In fact, research indicates that where individuals get overly fixated on good habits, it can slip over into disordered eating or exercise patterns.

What does flexibility look like?

Well, not beating yourself up if things don't go quite to plan for a start!

Can't make your regular Pilates class this week?

- Head to the Virtual Vault and do one of the recordings. Doesn't even matter if you haven't got time for a full class. Just move.

- Or do an extra class another time.

- Or do a different class to your usual. It might be a nice change, especially if you choose a class with an instructor you don't usually go to. We're all a bit different!

Had cake at an event?

- No worries, get back to your regular eating after.

Going out to eat?

- Choose what sounds good not what you think you "should" eat. Especially if you're eating out with me. I'm not gonna judge. I might get food envy though.

Let your meal & movement choices vary day by day

Rather than focusing on sticking to strict rules.

Why do we find it hard to finish what we started?

Could this simple move be your new best friend?

Mon, 08 Dec 2025 11:35:49 GMT

AKA What have squats ever done for us?

Rather like the Romans, you'd be surprised some of the ways that squats can improve your life.

And maybe you've never considered befriending an exercise like this, but I promise you that making squats your new BFF will bring you benefits.

1. Squats improve your ability to stay in your home as you age:

Nobody wants to be the frail old lady who can't go up and down stairs ; walk to the shops; drive a car; or even get up out of a chair. And we'd all like to imagine ourselves staying independent in our own homes for as long as possible.

But to maintain our independence and keep doing all the things, we need lower body strength.

Squats strengthen your glutes (butt) and leg muscles (quads at the front of the thigh, and hamstrings at the back of your thigh) - that's to say, all the muscles you need to keep walking, climbing stairs, driving and getting out of a chair!

2. Squats improve your body's ability to manage glucose

When you perform squats, large thigh and glute muscles act like sponges, pulling glucose out of your bloodstream to use as fuel, which directly lowers blood sugar levels.

Doing squats regularly also makes your cells more sensitive to insulin so when it's released by the pancreas, glucose is moved more efficiently from your blood to your cells (And not to forget that insulin insensitivity is a pre-cursor to diabetes).

And by building muscle, you're also providing a place for glucose to be stored for later use which means you experience fewer sugar spikes after meals.

3. Squats reduce your risks of injury - particularly around knees!

Muscle in your thighs, hamstrings and butt act as a shock absorber so that the two bones that make up the joint don't rub together as much and your knees stay happier .

And this holds true as both a risk mitigation strategy to avoid getting arthritis in your joints AND as a way to manage osteoarthritis if you already have it.

4. Squats help you to get up from and down to the floor

Because you're using the same muscles!

We all want to be able to get down on the floor - whether that's doing stuff round our house or garden; or playing with kids/ grand kids - AND be able to get back up again.

How should you squat?

I started writing a whole big description...and then I thought, nah, what you need is someone showing you how to do it.

I'm too lazy to set up my camera, so I've linked below to a YouTube video of someone else doing it!

How often should you squat?

We should be aiming to lift weights a couple of times every week. But honestly, you can add squats every day.

Squat while you're waiting for the kettle to boil to break up a session of sitting.

Squat after dinner to help manage your blood sugar levels.

Squat while you're cleaning your teeth. In fact, why not double it up with some balance work? Squat and, as you stand, squeeze one leg to the side. Ding, ding ding!

How does Pilates help my squats?

Great question, thank you for asking!

Any of the exercises where we're bending and straightening our knees will help you build that "mind-muscle" link to do the move well.

And, as you well know, Pilates generally helps you build a better awareness of where your body is in space ("proprioception") so you can do everything else with good technique.

Well, I hope this has convinced you to make friends with the humble squat!

Got questions or comments? Or maybe you're interested in joining us on Friday mornings online for lots of lovely squats in Strength & Stretch? If that's you, hit me up with an email and let's get you in class

Watch this:

How to squat

Diary of a CEO with Vonda Wright This interview is between Steven Bartlett and Vonda Wright, who's an orthopedic surgeon. It's a 2 hour investment of time, but there's a breakdown of the many topics covered included, so you can skip to bits that most interest you.

if you can watch it all, do! I found the two hours just flew past - she covers topics from aging well to the "Musculo-Skeletal Symptoms of Menopause" and frozen shoulder!

The truth about habits

Mon, 08 Dec 2025 11:24:13 GMT

Have you checked yours recently?

May I ask you a question? Can you do cow face pose ? On both sides? I'll wait while you try it.

So, we were talking about this position at LiFT & FLeX, and the fact that most of us can do it on one side, but not the other. And I'm betting that the way you can't do it, is with your dominant hand at the bottom of the pose.

Why's that?

Most likely because the shoulder on your dominant side is more rounded forward than the non-dominant because of using a mouse, scrolling on our phones/ tablet, writing etc.

In short, our bodies train themselves to be in the position we habitually put them in. And that makes it difficult to move into other positions.

What's that got to do with anything?

Our brains love habits and short cuts - it saves energy. But this can mean we fall into routines and repeat the same patterns over and over.

And then wonder why nothing changes.

It's not just cow-face.

I cannot tell you how many times people have said to me "Oh, I'd love to get fitter & stronger". And the next time I see them, I have exactly the same conversation all over again, because nothing's changed.

It's the perfect example of insanity - doing the same things over and over and expecting a different outcome.

Want something different? Do something different, again and again and again, so the habit your brain remembers, is a good one.

Want stronger bones? Do resistance training and add some impact work several times a week.

Want to be able to do cow-face on both sides? Work on your shoulder mobility, swap your mouse over*/ use your non-dominant hand, practice cow-face.

Want to be fitter? Get a little bit out of breath every day.

Be honest with yourself.

Do your daily choices support the goals you say you'd like to achieve? Or are there habits keeping you stuck, that you avoid looking at because it's too uncomfortable?

Or are you just running on autopilot all the time?

The basics matter.

It doesn't need to be complicated or hard, just check in with yourself to find out are you:

- Moving every day?

- Going to bed early enough to get a good night's sleep?

- Getting some daylight every day?

- Hydrating enough?

- Nourishing yourself adequately?

Your challenge, should you choose to accept it:

Ask yourself the questions you know you've been avoiding about the habits that aren't helping you. Then ask:

✅ What's one thing I know I need to change?

✅ What small action will I commit to today because small steps = massive change over time?

Because your health matters and we are the sum of our regular habits.

Does that mean you can never have a day off, or have a drink, or eat an unhealthy meal? No, our bodies remember what we do most of the time. So don't beat yourself up if you "slip" .

Want help with making a regular Pilates practice one of your habits? Join our Priority Wait List here and be first to hear next time booking opens for classes

How not to let winter get you down

Mon, 08 Dec 2025 11:15:16 GMT

Try this instead

As we get into the depths of winter, I know it's a time when lots of us can feel a bit frazzled.

It feels like we never see daylight.

There's all the planning for Christmas (however much you like Christmas, it's a lot!). School and work events starting to ramp up. Lots of calls on our time, and maybe a little less energy to get them done.

It can feel like taking care of yourself, including attending your classes, is the thing that's easiest to let all by the wayside.

And that relaxing with a glass of wine on the sofa watching "I'm a Celebrity" is a better option. And yeah, maybe today, it is.

How will this make me feel?

But if you're not sure, this check in with yourself is definitely worth doing. Ask yourself "How will this make me feel?"

Not just physically, but mentally.

Try this coaching tool to help you stay focused on your well being this winter

If you're feeling low on motivation, try this:

Instead of everything feeling like it's optional, try setting a non-negotiable and an intention.

What's a non-negotiable?

This is something that you commit to, no matter what. It becomes you anchor when everything else is hectic.

It needs to be realistic and support your well being without depending on you being motivated

For e.g.:

"I'll get outside for a ten minute walk every day during daylight"

"I'll eat some coloured veggies every day"

"I'll drink a pint of water every morning before 10am"

This non-negotiable is your reminder that you're worth a daily investment in your health.

Want to go a bit further?

Make a weekly Pilates practice a non-negotiable. Don't forget that you can swap classes, attend online or use the Virtual Vault to make sure that you save that one hour for yourself every week!

What's an intention?

This is about how you want to show up, not just what you do, but the energy behind it.

Your intentions guide your mindset and behaviour.

For e.g.:

"I intend to be patient with myself"

"I intend to focus on progress not perfection"

They're reminders rather than rules.

Choose one of each and check in with yourself weekly

It does't have to be a huge thing - just one non-negotiable and one intention. Then check in with yourself: what's working, what's not working yet, and what's missing and adjust accordingly.

But remember to be kind and not beat yourself up.

Why does this work?

✅ It's simple and achievable

✅ It builds consistency without overwhelm

✅ It encourages self-kindness and awareness

✅ The small wins help you build lasting habits and renewed motivation.

Looking for more tips to help you through the winter? Check out this blog

Why new movements are your brain's fave

Mon, 27 Oct 2025 12:35:21 GMT

Because movement really is medicine for your brain

If you've been here a while, you know that I regularly bang on about the importance of movement on every aspect of your health.

But here's one that I don't think I've talked about before.

And I came to be thinking about it following our Mini-Retreat afternoon recently.

We started the afternoon with silly games. Well, we started with cake actually, but it was games after.

Sort of like a children's party now I come to think of it.

The games all involved doing movements that we don't usually do. Some were "simple" hand movements that had everyone laughing "Wait. What? How is this so difficult?".

Others involved balancing or moving arms or legs in novel patterns.

Why are these things important?

When you're a child, you're constantly learning how to do new physical actions. Whether that's crawling to walking to running; tying our own shoelaces, or learning to write.

What we're doing is building neurological highways that run from our brains to our muscles. And we don't stop doing this just because we're adults. We can, and should, still be building new highways throughout our life.

What do these highways do?

Your brain is the most energy-hungry organ in your body, using about 20% of total energy while accounting for 2% of body weight.

And it wants to make sure that it uses this energy as wisely as possible. So it builds short cuts that allow it to stop having to actively think about an action. For example - when you first learn to drive a car, it's mentally exhausting! Doing the pedals, steering, watching in front and behind, changing gear. All.at.the.same.time ��

But once you've been driving a while, you stop having to think about all the individual actions and you just...drive.

That's the highways in action, it becomes automatic.

If it wants to conserve energy, why does the brain like novelty?

When you learn new things, your brain gets a dopamine hit that it loves and wants more of. And why have we evolved this dopamine reward if we're all about the conservation of energy?

Because learning new things enhances the brains ability to create new connections, as well as strengthening existing connections. And in a beautiful virtuous circle, makes it easier to learn even more new things.

It also makes it easier to consolidate memories (so you can recall things better); as well as leading to more creative thinking and more flexible approaches to solving problems.

These are things our ancestors would've needed as they moved from place to place, looking for food, shelter and watching out for danger.

So we've evolved for all of this novelty to make us feel more motivated; and be in a better mood, allowing us to have lower stress and anxiety levels and continuing to learn effectively.

Can you create a menu of new movement?

Yes, absolutely! Here's a good one to try:

Grab a tennis ball (or other similar), and standing on one leg, throw it from one hand to the other while watching the ball move.

Don't forget to do it standing on the other leg too.

This practice forces inter-limb coordination, and creates a cross-body map in the brain. And because you're standing on one leg, your nervous system has to respond more quickly because of the instability.

This sharpens: reflexes, balance, coordination, your ability to control large and small muscles (aka motor control) and your brain's ability to know where your limbs are (aka proprioception). And together, these increase your brain's resilience.

Why's it harder to learn new things when we're stressed?

When we're stressed, our interroceptive system - the part of our nervous system that constantly monitors our levels of being safe and OK - wants to make sure we've got enough energy available to meet fight or flight needs.

So it shuts down our ability to do other energy-hungry activities like learning new stuff and unnecessary movement.

Meaning, you'll definitely find it harder to learn how to do new physical movements if you're stressed.

Don't forget you can use visualisation too.

Remember a couple of weeks ago, I was talking about how visualisation helps you do things better ? Imagining yourself doing the activities will add extra oomph to your learning.

Other coordination games your brain will love!

Try these two brain buzz activities we did last Sunday. They'll improve coordination, motor control and reflexes and are much harder than they look!

Let me know how you find them.

The secret to a really good poo!

Thu, 23 Oct 2025 09:25:49 GMT

And not just because it feels great!

Are you sniggering like a small child? It's just not the done thing, is it, to talk about poo in British culture?

But let me ask you this - the last time you did a really awesome poo, didn't you want to tell someone about it?

Maybe it left you feeling "poo-phoric", cleansed and generally a happy little munchkin? And that sort of feeling needs to be shared - amiright? (Or is it just me who feels the need to share that I had a great poo?)

Anyhoo, today, we're all about the bowel movements..

How often should you poo?

It's a broad spectrum, ranging from 3 times/ day to 3 times/ week. It depends on what's normal for you.

If you experience a sudden change, find blood in your poo or it's black or you get sudden abdominal pain you should definitely speak to your GP.

Don't forget to do your screening.

If you're invited to do a screening, do it! It's really easy and not half as grim as you think it's going to be and is all done in the privacy of your own bathroom

Why we want to poo more easily

Long term constipation is one of the risk factors for pelvic floor dysfunctions and prolapse. No thank you to that.

It can also lead to haemorrhoids, fissures and fecal impaction.

This last one is pretty serious as it often means that the individual has diarrhea (as that's the only way that any poo can get out), leading to the sufferer often taking anti-diarrhea drugs that make it worse!

And on a less serious, but uncomfortable note, we've all experienced that hideous bloated, backed up feeling when things are simply not moving!

Want better poo?

Did you know that a 2011 meta-study identified that about 10% of people worldwide had long term constipation?

Or that constipation is more prevalent in women, partly because we have slightly longer intestines; and partly due to hormonal fluctuations. The risk also increased with age.

So, wouldn't you be absolutely delighted to hear that the British Dietetic Association has issued new guidelines for the dietary management of constipation after a series of meta-analyses investigating many studies that have been undertaken and published by July 2023.

You can read the full recommendations via the link at the bottom of the page. But here's my summary.

[NB - for a scientific paper, it's actually surprisingly easy to read!]

Foods that may help

Kiwi fruit and prunes have both been included in this study.

And while the studies showed they do help, it wasn't really a clear difference in ease of movement or how soft the poo was, when compared with psyllium husk (see below).

The recommendations were 2-3 kiwi daily for a month (led to less bloating vs psyllium); and 8-10 prunes/ day for 3-4 weeks (For clarity - you don't need to eat the kiwi AND the prunes. Choose one!).

There was also review of rye bread (as compared to white), but the recommended daily amount was six to eight slices for at least three weeks, which is probably not feasible for most people!

Does drinking more water help?

Interesting - the meta-analysis says no. And this includes high mineral-content water.

Some supplements are helpful to get things moving

Psyllium husk seems to have good outcomes. Supplements with a higher level of fibre (>10g/ day) are more effective than those with lower; and a treatment length of time of over 4 weeks has better outcomes than a shorter treatment length.

It should also be noted that supplements containing inulin seem to lead to a greater incidence of farting.

Magnesium Oxide at a dose of 0.5g/day for at least four weeks can reduce the severity of straining and reduce symptoms of constipation.

Senna, which is a common supplement seems to have a low efficacy overall; and probiotics likewise seemed to have limited effect on bowel movements.

Does a high fibre diet help overall?

Unsurprisingly, given that these studies are expensive to run, most of them were sponsored by industry and focused on things that could make money for someone. The scientists undertaking this meta-analysis noted that there is a strong need for quality studies on high-fibre diets.

Honestly, the study's pretty interesting (if you like that sort of thing, which clearly I do). If you've got time, give it a little squizz!

Guidelines for the dietary management of constipation

3 Foods to add for better immunity this autumn

Mon, 13 Oct 2025 10:08:05 GMT

Because no one wants the lurgy!

Well, I'm writing this on Monday after an absolute corker of a weekend weather-wise here in this corner of SW London, but with the promise of a week of wall to wall grey skies ahead.

And unfortunately, along with the grey skies, I'm also seeing a few colds, sniffles and coughs coming in, as well as a couple of new corona-virus variants (the gift that keeps on giving!).

So today's email, while brief, includes three top foods to add to your diet to help improve your immune health.

A is for Apple

The old saying "an apple a day keeps the doctor away" (followed by: "and throwing assorted fruit at any visitor will keep them from annoying you too") really is true!

Apples contain a virus-blocker called quercetin, mostly found in the peel, and there’s more in red apples than green.

And a mid-size apple provides you with about 10% of the RDA of vitamin C too. Bonus.

They're also excellently full of fibre, keeping your gut microbiome happy. Since a lot of your body's immune system is driven by the gut, anything you can do to improve your gut health is ��.

Why not add more apples in your diet by stewing a few slices and adding them to porridge, or pancakes?

I'm a big fan of red apples and eat them any time I feel I need a little sweet hit mid-morning or afternoon.

B is for Brazil Nuts

Brazil nuts aren't just for Christmas! They're a rich source of selenium, which your immune system makes use of at every step.

You only need 1 or 2 a day to meet your daily selenium needs, and can slice them thinly to garnish soups or bakes.

Soak them overnight to make them easier to slice and free up more minerals.

They're also rich in magnesium, phosphorus, and other essential vitamins and minerals that support bone health, nerve function, and energy production.

(Sorry if you're allergic..good news, you can still get selenium from the next item on my list ��)

C is for Chickpeas

Zinc's another essential mineral that your immune system uses, and 150g provides about 1/4 of your daily RDA, as well as good amounts of selenium (11%) and many, many other essential vitamins and minerals.

They're also an excellent source of soluble fibre and protein.

Anyone who knows me, knows that any day when I don't eat hummus has been a wasted day. Eat more hummus!!

Want more on this topic? Check out this blog about gut health and immunity

Well, that's it for today! See you on the mat

3 Surprising things that help build more muscle

Mon, 13 Oct 2025 08:58:19 GMT

And the first one's a doozie!

We all know that as we age, we lose muscle mass and density, and this leads to all sorts of unappealing outcomes.

And mostly, the advice is:

1. Resistance training because: use it or lose it

2. Make sure you're eating enough protein to allow your body to rebuild the muscles you're trying to strengthen.

Which is fine. But I have a few more surprising adds for you today.

Use your head!

If you find you've plateaued a bit - for example, you're still finding your neck aches during The Hundred; or you've got stuck at the same weights for your squats for ages - try this trick that lots of professional athletes do.

Let's take increasing your weights for squats as an example.

Imagine yourself picking up the bigger weights. In your mind, you set yourself up to do the squats perfectly (you can imagine my dulcet tones if it helps, because we know "technique before load" every time).

Imagine starting to performing your squats with the bigger weights. In your mind, really feel each rep. The sit down. The stand up. Where the weights are. How every part of your body feels.

What you can see, hear and even smell as you do the exercise.

And imagine yourself being totally successful with the additional weight.

The more detail you add to your imagery, the better!

- Spend 5-15 minutes before, during or after an exercise vividly imagining the specific exercise you want to improve.

- Aim to repeat your imagery exercises about 3x / week

Why does it work? Because it's literally rehearsing the activity - priming the neural pathways that build the mind-body connection; and enhancing motor planning, focus and confidence.

Researchers found that when they asked individuals to perform visualisations before exercise, they were able to lift heavier weights than those that hadn't done it. In fact, strength gains ranged from 2.6% - 136%!!

Same with any Pilates exercise. Want to progress? Then add visualisation to your schedule as well as doing your actual practice.

You can read the study here

Up your Omega-3 intake

We already know that omega-3's (the long chain fatty acids [LCFA] in oily fish like salmon, mackerel and herring) are good for your brain, but I have two surprises for you!

The first is that this particular piece of research was specifically about the effects of omega-3 on older women (so yay!); and secondly that it isn't just great for brain health.

In their tests, the researchers looked at the effects of resistance training on muscle building with and without a dietary intervention of additional omega-3.

The outcome was that increasing omega-3 LCFA intake seemed to improve muscle response, and they experienced better muscle strength due to growth of muscle fibres (increased 23%).

If eating more fish isn't an option, supplements work too.

You can read the research paper here

Manage micro-nutrients

We all know about calcium and vitamin D for stronger bones . But there are other vitamins that have an impact on our muscles too:

Vitamin B12 deficiency has been linked with poorer muscle quality and bone health in older adults. You can increase your intake via fish, seafood, poultry and eggs; or via supplementation.

Choline is essential for maintaining muscle function. Eat more eggs, leafy green and cruciferous veggies and legumes. Also, watch out for various over the counter drugs that actively deplete choline:

Diphenhydramine (Benadryl, Advil PM, Aleve PM)
Doxylamine (NyQuil)
Chlorpheniramine (some allergy/cold medicines)
Meclizine, Dimenhydrinate (Dramamine for motion sickness)

Iron deficiency increases the risks of frailty in older adults as well as reducing aerobic and anaerobic capacity. Add more (guess what?) leafy green and cruciferous veggies, legumes, eggs, nuts and seeds.

In summary

Do your exercise and eat good quality protein.

And don't forget to add omega-3, leafy & cruciferous veggies and legumes to really dial up your diet (and minimise use of anti-cholinergic drugs where possible).

And give visualisation a try too.

Breast cancer - know your risks

Mon, 13 Oct 2025 08:50:58 GMT

October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for.

If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer.

And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time.

Don't skip your mammogram

I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go.

(And don't skip your smear test either!!!)

Know your risk factors

1 in 7 women will get breast cancer in their lifetime.

Here are some of the risk factors:

- Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor.

- Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it).

- Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram.

- Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity.

- Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here

It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it.

What happens if you get a diagnosis of breast cancer?

I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman.

I do know that for all of us, it was a really scary time.

You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful.

Keep moving after your diagnosis, during and after treatment

The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible.

Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema.

Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week.

Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week.

I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot.

Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them.

One last piece of advice someone else gave me...

When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them!

So, what are you still doing reading this? Go off and give yourself a fondle!

The 3 Most FAQ I get asked about starting to exercise

Mon, 13 Oct 2025 08:41:29 GMT

I bet you've asked these yourself!

I thought I'd share some answers to questions I've been asked recently. Now maybe, one of these is the answer you've been looking for. If it's not and you have a question (related to fitness, Pilates or general health shizzle), hit reply and let me know.

"I'd love to be able to get up from the floor more easily. How do I start?"

If you come to any of my classes, you know I always ask you to get up from the floor without using your hands.

But if you've completely got out of the habit of getting up and down off the floor, start by standing up from chairs without using your hands. And I mean any seat - sofas, dining chair, seats on public transport (�� bit more challenging because you need some balance too).

As you get better, start lower - sit on the bottom couple of stairs or on a kick stool.

The sit-stand test from a chair is one of the key longevity markers and it's a great place to start.

"I've done no exercise for a long time and I'm worried about injuring myself, so it puts me off doing anything. What's the safest thing to try?"

It is NEVER too late to start moving and there are loads of options out there.

The simplest and easiest - go for a walk. No specific equipment or training needed. Start with shorter walks and increase your time by 5 minutes every time.

Pilates is, obviously, also a great place to start because it helps you do everything else better. I'd recommend doing it with a teacher to help you find the exercises that suit where your body is today. If you'd like to join one of our classes, the best thing is to join our Priority Wait List and be first to hear when spaces open up

If you want to start doing some resistance/ weight training, I'd suggest either finding a personal trainer who specialises in getting people back to exercise, or a beginners' small group class.

Our LiFT & FLeX class is full, but to hear when spaces open up, you can join our Priority Wait List.

PS - yes, you may experience a little muscle soreness after lifting weights or your first few Pilates classes. Please don't let this put you off - it's simply a sign you're doing something new. You can read more about that here

I just can't find time to do exercise. Help!?

I get it. You've got a lot on your plate. Job. Family commitments. Household commitments. But said with love: doing nothing is not an option.

A recent study has highlighted the importance of exercise to prevent frailty and fragility fractures. Specifically, exercise that increases bone density and reduces risks of falls - things like Pilates, weight-bearing exercise and impact exercise.

And for cardiovascular health, all you need is 150 mins per week - that's 22 minutes per day - of moderate intensity exercise that lifts your heart rate to substantially reduce your risks of:

- heart attacks;

- strokes;

- diabetes;

- high cholesterol;

- depression (as well as reducing symptoms); and

- dementia (�� by up to 88% according to a recent study).

Don't forget, your daily 22 mins don't even need to be in one block! 15 mins brisk walking, 5 minutes dancing while you prepare a meal, and a couple of minutes of storming up and down the stairs and you're done!

Can you find a bit more time every week? Try one of these:

Do you have questions you'd like answered, or need help getting started?

Email me here and let's find you what will most help you

How to get more rest without sleeping more

Mon, 22 Sep 2025 10:29:32 GMT

Because resting is revolution in a world that wants to keep you agitated!

Recently, I wrote about the effect that your rest/ digest nervous system (aka parasympathetic nervous system or PNS) has on your ability to move. You can read that here

And having received a few questions about other ways to get out of your fight/ flight (SNS) and into PNS, I wanted to share a few types of rest you can take any time of the day.

Physical Rest

Give your body time to recharge by:

- Intentional stillness . A good way to try this is to sit in an upright chair with your feet grounded on the floor. Make sure your back is supported.

What should you "do" while resting like this? Personally, I'd avoid scrolling or looking at the news. But other than that, it's up to you.

- Gentle movement . How about a stroll outside, or some stretches? Here's a link to a ten minute full body stretch

Social Rest

The type of rest you need depends a little on your personal energy type, as introverts and extroverts gain energy in different places.

For introverts' social rest might be taking time away from other people, while for extroverts' social rest might be spending time with and talking to other people.

Whichever bucket you fall into, a reminder that you get to choose who you spend time with and to set boundaries on your time.

And BTW, speaking as an introvert, there is nothing wrong with "powering down" and sitting quietly on your own for a while if your social battery's feeling a bit drained during an event.

Emotional Rest

A quick reminder that the news cycle and the algorithms on social media are designed to keep you in an emotionally charged state so you keep consuming them (and they can keep showing you ads).

Yes, there are lots of really horrible things going on in the world. But in the main, the people around you are just trying to do their best with the tools they have.

Things that you can do to help yourself include:

- Switching off the news and social media notifications on your phone.

- Forgiving others and trying not to hold grudges.

- Feeling your feelings. Recognising and naming your feelings, both the mental and physical sensations, helps you process them and let them pass more quickly.

Sensory Rest

This type of rest helps you reduce your reactivity to external stimuli.

- Sight : prioritise natural light, especially as the days start to shorten. Get outside, look at trees and water.

- Hearing : listen to the wind in the trees, water flowing and birds singing. Or try listening to binaural beats via this link (use headphones). These are an illusion created by your brain when hearing different frequencies in each ear, that help to promote calm.

- Touch : wear comfy clothes that feel nice against your skin.

- Smell : inhale the smell of trees and earth while walking. Indoors, place a few drops of lavender oil on your pillow or cushion.

Mental Rest

Calm your mind by:

- Taking regular short breaks in your day for one of the other types of rest above ��

- Journalling the clutter out. Or if journalling's not your thang, a full brain dump "to do list" is a good way to stop feeling like you have to remember all.the.things.

- Work out what "good enough" or "sure enough" are and let perfect get in the bin.

Creative Rest

This could be anything that sparks your creative juices and brings you to a "flow state" where you're fully absorbed and engaged in the activity.

Even if you don't see yourself as creative, there are lots of ways you can enjoy flow state:

- Playing sports or games

- Reading

- Solving puzzles or difficult problems

- Working on satisfying projects

- Gardening

And of course, flow state can be achieved via traditional creative activities like art, writing or making music.

Spiritual Rest

Seeking deeper purpose can help us feel less helpless in a world that seems full of random things we can't control.

- Spend time in meditation, prayer and quiet reflection

- Journal into clarity

- Volunteer in community.

Pick one to try today!

If I was to pick one thing to do today, I'd get outside for a gentle stroll somewhere with trees and water and enjoy the walk with all my senses.

But of course, we're all different, so why don't you pick one that appeals to you today and give your PNS a little boost!

How Pilates makes your life better

Sat, 13 Sep 2025 23:00:01 GMT

Why should I do Pilates?

It occurred to me that for someone who writes an email* every week from "JA Pilates", it's been a while since I actually wrote anything about Pilates!

And, I also know that a few newer people have joined us on the mailing list recently, and if that's you, you might be wondering what on earth any of my emails have to do with the topic you thought you'd signed up for.

So this week, I thought I'd give you a quick reminder about why doing Pilates improves your quality of life.

Pilates "core stability"

This is THE thing that Pilates is best know for. But what does it actually mean? Put simply, it's the ability of your core muscles (abdominal muscles, hip flexors, glutes, and back muscles) to stabilize your trunk (everything between your shoulders and the top of your legs).

Even more simply, it allows you to have better posture and stay upright when you walk, run, cycle etc; and ensures you only move the bits of your body that should be moving.

Why's it important? Because:

- Falling over:

- Putting your back out when you reach for something from a high cupboard; and

- Looking like an overcooked prawn;

Are all as dull as arse!

Pilates helps you do all the other things you enjoy

Part of core stability is strengthening your abs, hip flexors, glute and back muscles. But we don't just work on those in Pilates. Oh no.

We're a full body workout including:

- Shoulders and arms so you can put your own bag in the overhead bin on the plane;

- Thighs and hamstrings as well as glutes and hip flexors so going for a hike, cycle, or even just walking round the shops is easier.

- All directions of movement so your golf, tennis, badminton or netball game is better.

Pilates gives you better body awareness

This is about your sense of where your body is in space (aka "proprioception"). This is important because it

- Reduces risks of injury so you don't put a limb somewhere it's not designed to go;

- Improves your sense of balance so you don't fall over when you move in an unexpected direction; and

- Helps you perform complex operations while coordinating your limbs so you play sports, musical instruments or negotiate obstacles with less effort.

Pilates helps you do hard things

You know when you're doing one of those absolutely delicious (ok, vile) side-lying clam exercises where you drop your top knee in front of your bottom knee and then kick your leg away?

Everything round your butt is on fire ��?

And you're gritting your teeth �� trying to get to ten reps?

Well, that's doing more than just making your hip joint stronger and more flexible. Although of course, that's a top benefit!

It's training your brain that you can do difficult things. Things that aren't very comfortable. Things that require endurance, coordination and proprioception.

So when you come to do other things that aren't comfortable, are a little complicated and require you to just.keep.going, the IBSC* in your brain hasn't got so much to say.

Pilates trains your nervous system

If you've been in any of my classes, you'll know that I quite often rabbit on about your nervous system.

For most of our daily lives, the fight/flight/freeze part of our nervous system (sympathetic nervous system or SNS) is very much switched on.

It's not designed to be like that. Rather, it's designed to switch on in times of extreme stress and then switch off.

When we don't switch it off, it has a whole raft of other damaging physiological impacts on our bodies (I've written quite a few blogs on the topic that you can access via the bottom of this page).

In Pilates, we breathe fully and deeply. We pay attention to what's going on in the body. We are focused on that moment in time.

All of these things take us out of the SNS and into the rest/digest part of our nervous system (parasympathetic nervous system or PNS).

As we know, change one thing, change everything, and a flip to the PNS will improve your sleep, digestion, how easy it is to move, ability to learn....and on and on.

Pilates helps you become more flexible

I know most people imagine that yoga is the way forward for flexibility rather than Pilates. But actually, you will get more flexy with Pilates.

First, what you experience as your flexibility in a joint is a factor of several things:

- The physical ability of the muscles, tendons and ligaments to let you go to the range of movement (ROM) you're looking for.

If you sit in one position all day long, you're training your joints that this is where they live and some of the muscles/tendons/ligaments will shorten accordingly while becoming weaker. While some of them will sit in a lengthened position all day long so also become weaker.

So don't be surprised when they don't have the strength or genuine flexibility to move in the ROM you're looking for.

- Your nervous system is constantly monitoring your body's safety via your interroceptive system. And if it senses that you might injure yourself by going to a particular ROM, it won't allow you to go there.

This could be because your muscles round that joint aren't strong enough to support it; or because the muscles/ tendons/ ligaments are too tight and inflexible; or because your "fight or flight" nervous system is so switched on that your body's going into energy saving mode.

In Pilates, we're always working on the muscles on both sides of the joint so that the you can access the full ROM; and we're always trying to bring ourselves into the "rest and digest" part of our nervous system so you can move better.

So while it might not be obvious at first, you will, over time, get more flexible, so you can bend over to do your laces up, zip up your own dress and make every movement feel more comfortable.

I could go on and on!

I haven't even touched on balance or mental health or sleep. But you get the idea. Pilates is absolutely the dog's b's! You should do it more!

Still looking for your fix? We have online Pilates classes, as well as Pilates classes in Hampton, Hampton Hill and Sunbury. Each one is tailored to the bodies in the room that day.

I open booking to my Priority Wait List several times a year, so to be first to hear when spaces become available, join the list here

Is stress making you overweight and cranky?

Mat vs reformer Pilates

Should I do Pilates if I've got...

*ISBC = itty-bitty-shitty-committee aka the bit of your brain that says "I can't".

The greatest hack to improve your energy levels today

Tue, 02 Sep 2025 14:13:25 GMT

Spoiler alert...

OK, guilty as charged! That might have been one of my click-baitiest titles ever. Well done me.

If you've been here any length of time, you'll know that - spoiler alert - there's no one "hack" when it comes to your health.

Why? Because we're complicated, unique creatures. And what works for one person might not work for someone else.

These hacks attract our attention because our brains want shortcuts that conserve energy (ironically for this email).

Drink energy drinks. Go plant-based. Add butter to your coffee.

So.many.different.hacks.

Yes, energy drinks will give you a shot of energy. So will a cup of coffee (with fewer additives and less sugar).

Yes, plant-based foods are good for you. But will going vegan massively increase your energy levels? Truth is, no one really knows.

And adding butter to your coffee? That just sounds rank.

My top five, long-term approaches for more energy.

The word "hack" always comes with the sense of being a cheat or quick fix.

And these �� are not a cheat or a quick fix. Which probably makes them less appealing, if more effective!

For each of them, I've shared a suggested action; and as I said, everything's connected, so there's also a bonus outcome from the action.

1. Stay hydrated

Water helps carry nutrients to your brain, helps your brain cells communicate with each other, and clears out toxins and waste that impair brain function. So if you're dehydrated, you're more likely to feel foggy.

Dehydration also slows down your blood and lymph circulation, affecting the flow of oxygen and nutrients through your body making you feel tired and sluggish.

Action: Start the day with a glass of water. You'll feel especially dehydrated in the morning if you've restricted liquids the previous evening to avoid nighttime trips to the loo.

Then keep sipping throughout the day. If you find it hard to remember, set an alarm.

Bonus outcome: When you're well hydrated, your skin looks better too (and who doesn't want that?)!

2. Get moving

Yes, I know when you're feeling weary, the last thing you might feel like doing is moving. But good news - it doesn't have to be a full on workout. Bursts of activity throughout the day all add up to increase your energy levels.

Action: Do some squats, or press-ups against the kitchen counter while the kettle's boiling.

Go upstairs for the joy of getting to the top and forgetting why you went up there in the first place. Walk back down again. Remember. Stomp grumpily up for a second time....and repeat. Or is that just me?

Join the Priority Wait List for our Goodbye Achy Back classes and be first to hear when spaces open up.

Bonus outcome : Every minute counts towards the 22 mins a day that'll improve your cardiovascular health.

3. Prioritise bed time

And by that, I don't mean spend more time doom-scrolling in bed. I mean, give yourself the best opportunity to have a full night's rest every night.

Action: If you've got to be up by 7am, and need 7 hours' sleep, then start getting ready for bed by about 10.30pm every night. That way, you can be tucked up, ready for sleep by 11pm (and you've still got a bit of slack for reading or waking up in the night).

If you get in the habit of going to bed and getting up at the same time every day, you'll find your body's readier for it.

Oh, and if you can, leave your phone outside your bedroom.

Bonus outcome: Getting enough sleep means you're less likely to want to snack on sugary foods the following day, reducing your risks of metabolic diseases like diabetes.

4. Choose the right carbs

We all know that when we're feeling a tired, a shot of caffeine and some sugar are going to give us a quick lift. But they're also going to leave us feeling worse when our blood sugar levels crash an hour or so later.

Action: Current guidance is to reduce sugar intake to less than 5% total energy per day (30g per day or 6tsp for adults), with less being better.

You do not need to remove all carbs from your diet - they power all cells so they're essential for life. But you can use carbs that release the energy more slowly (beans, pulses, other fibre rich carbs) to avoid the hit/crash cycle.

Bonus outcome: By reducing the amount of simple sugars, you reduce risks of diabetes; and by adding more fibre, you can go to the toilet more comfortably.

5. Manage your energy account

Think of your energy like a bank account where having no energy is the equivalent of going overdrawn. Things that will build up your balance include: getting adequate sleep and good nutrition; spending time in nature; doing things you love; and being with people who uplift you and allow you to be yourself.

Things that will deplete your balance: obvs the opposites of those ��; but also stress, financial demands or difficult relationships.

I'm not saying you can stop with all the depleting things, but you can always choose to do more to build up your balance.

Action: Start keeping a note of the things that bring you energy versus those that don't. Often, our lives are so busy that we just carry on without really thinking about whether a change is desirable or feasible.

Bonus outcome Doing things that improve your energy levels will also help to activate your parasympathetic nervous system so you'll sleep better and digest food better.

What's your favourite tip when you're low on energy? Got one I haven't covered here? Why not send me an email and let me know.

Why "Bungalow Legs" sound funny, but they're really not

Mon, 18 Aug 2025 13:06:40 GMT

What are "Bungalow Legs"?

If you don't know this expression - it's what often happens to people when they stop regularly using stairs aka retiring to a bungalow! Because it's more than just not using stairs.

It reduces mobility, health and fitness. Because you might not realise it, but your legs LOVE stairs.

You know that I'm a big proponent of "use it or lose it" and these are all the things you can do better when you take the stairs:

Climbing stairs improves cardiovascular health

Yes, I am one of those sad individuals who hoofs it up the escalators at Waterloo station, reaching the top, somewhat out of breath, but also slightly smug.

We want to get our heart rate lifted for about 22 minutes every day. And every time you walk up stairs, you're ticking off some of those minutes.

Ready to test your cardio fitness? Check out this blog . As well as improving heart health, using the stairs also keeps blood vessels in your legs flexible which allows blood to move more easily.

The veins in your calf area are absolutely key to moving blood back to your heart. So having better blood flow in your legs equals a healthier heart, body and brain.

Climbing stairs improves leg strength

Leg strength is such an important factor in ageing well. It's not just about your ability to go up and down the stairs upright (as opposed to on your hands and knees).

It's also your ability to get up from the floor or from a chair which are enormous predictors of overall longevity.

Your butt and thigh muscles are the biggest muscles in your body. And we want them good and strong so we can protect ourselves from osteoporosis and super dull things like breaking a hip! [Sorry, I know that's a bit doom-laden, but you do not want to break a hip!]

Ready to test your sit-stand ability? Check out this blog

Climbing stairs improves hip mobility

Mobility is more than flexibility - it's also about muscle strength and our ability to coordinate.

When you sit all day, your hip flexors become weak because they're not doing their job. Your nervous system recognises that the joint's unstable due to weakness. So it sends the message "don't move this joint, it can't handle it!" which makes your hips feel stiff. Climbing stairs means your hip flexors have to lift your leg => get stronger => feel less stiff

Not only are your hip flexors feeling stiff because they're weak, they're also stiff because you only keep them in the same position all day. Climbing stairs means your hip flexors work through their full range of movement => feel less stiff.

Climbing stairs requires you to coordinate stepping one foot after the other which also improves your mobility.

And finally, don't forget hip mobility's role in your stress levels. Check out more here

Climbing stairs improves social confidence

There's some evidence that when people become scared of using stairs, they're more likely to reduce their social activities.

Things that go out of the window when you become anxious about going up and down stairs:

- Visiting friends who don't have a downstairs loo

- Going to bars and restaurants where the loos are often on a different floor to the dining area.

- Using public transport

- Going to see a show, because stairs at most cinemas, theatres and other venues are usually plentiful, steep and of course, dark for an additional challenge.

We need to be out terrorising the youngsters, not kept at home!

How can you get more stairs in your life?

Barge past people on the escalator (while shaking your head, because they're standing on the wrong bloody side!).

Avoid the lift.

Regularly forget why you've gone upstairs, come back down, remember, go back up, forget.....you know the drill.

What's your plan for more stairs?

The truth about your step count - busting the myths!

Mon, 18 Aug 2025 13:00:36 GMT

Struggling to get 10,000 steps a day?

For many years, ten thousand steps has been touted as the goal when it comes to your daily step count. Do this many and you're golden.

Well, if you struggle to get that many in every day, I've got good news for you! A new meta-analysis published in the Lancet last month has identified that actually, you don't need to do that many.

The study was looking at the impact of walking on nine different health outcomes including: heart disease; cancer; type 2 diabetes; depression; and falls.

They also looked at the step counts implicated in the positive outcomes in each of the studies, in increments of 1,000 steps from 2,000 steps up to 12,000

10,000 is fabulous - but 7k works great!

Here's what they found:

Every step counts. Even at lower levels, walking is linked to chronic disease reduction and for every 1k steps added to your tally, you decrease your risks.

If you can make it to 7k steps daily (instead of 2k), you'll pretty much halve your risks of dying from anything within the next ten years. You'll also reduce your risks of type 2 diabetes by 14%.

What does 7k steps look like? Around 3-3.5 miles [4.8 - 5.6km]

Does it all have to be done in one lot? Nope. And in fact, taking several walks a day to get to your 7k is better than sitting down all day, and then walking 3.5 miles all in one hit.

Is there any point in doing more than 7k? Yes, absolutely! The research indicates that there are more benefits from higher step counts. 10k steps reduces risks of cancer by 10% (7k steps = 6%); and reduce your risk of dying from anything by 48%( vs 47% for 7k).

What about going cray-cray and doing 12k steps? Yes, more does equal better! This will cut cancer risk by 12% and overall death risk by 55%

So where did 10k come from?

Marketing! Yup - back in the 1960's a Japanese firm had a pedometer that they were selling and they called it the "Man-po kei" which translates as 10,000 steps.

Why that number? Because the Japanese character for it resembles a person walking

Your takeaway from this blog?

Even modest increases in daily activity make a difference. Adding 1k steps a day will improve your health outcomes. Let's go!!

Wanted! Ways to keep your knees happy for life

Mon, 18 Aug 2025 12:57:13 GMT

Because knees are important!

We rely on them for pretty much all movement from walking to running, jumping and climbing. So they can experience a fair amount of wear and tear. That's before you factor in things like injuries, genetics and osteoarthritis.

What's different about knee joints?

OK, The knee joint's a bit funky. It's one of the biggest joints in your body and is known as a "modified hinge joint".

This means that it opens and closes (like a door), and also allows for the fact that the top part of your leg is always in a different position (that is - it's not fixed).

The knees are also known for "being a slave to the hips and feet", meaning that pain experienced in the knee might be due to something going on above or below the joint.

Bend ze knees

(And straighten them).

There are loads of muscles, ligaments and tendons involved in flexion (bending) and extension (straightening) the knee joint.

I'm not going to give you a huge anatomy lesson, but briefly, here are the big groups of muscles involved:

Knee flexion is primarily managed by the hamstrings . They're connected at the back of your hip joint and just below your knee, to the back of your lower leg bones.
When the hamstrings contract, they bring the back of your lower leg closer to the back of your thigh.
Knee extension is primarily managed by the quads . They're connected at the front of your hip joint and just below your knee to the front of your lower leg bones.
When the quads contract, they bring the front of your lower leg closer to the front of your thigh. Of course, because of the way are knees are, only to the point where your upper and lower legs are in a straight line.

As with any joint, both groups of muscles need to have both the strength to perform their designated action AND the flexibility to allow the other group to do their job. E.g. - got tight hamstrings? It'll be difficult, unless you have very strong quads, to straighten the knee.

What can cause knee pain?

There are a lot of different reasons why you might have sore knees. And to be clear, I'm not the person to diagnose. You need a doctor for that. But here are some of the reasons why your knees might be unhappy:

- Dysfunctions in the hip joint or feet. You'll probably need a physio to diagnose what's going on and where.

- Osteoarthritis is when the cartilage (which acts as the cushioning between the bones of your upper leg and those of your lower leg) wears away so your bones rub against each other.

- Bursitis occurs when the little sacs of fluid that also help cushion the joint are irritated or inflamed. This usually happens due to overuse, direct injury or repetitive movements that put pressure on the knee.

- Ligament injuries typically occur by twisting or pivoting the knee; sudden stops or changes of direction; or direct blows (e.g.while playing sports).

- Hypermobility refers to joints that bend further than they should and may impact one or many joints; as well as other connective tissue such as skin or gut tissue.

How can you keep your knees doing their job effectively?

Show your cartilage some love

As we age, we experience a general reduction in cartilage. But you can help it cartilage by:

- Maintaining good form when you exercise to reduce the risk of abnormal twisting or bending;

- Managing your weight so you're not putting extra load through the knees.

- Eating an anti-inflammatory diet including fatty fish, nuts, seeds,fruit and veggies

Add low impact exercise to your routine

I'm not saying "give up running and high impact workouts" because it reduces bone fracture risk throughout the body.

But even so, adding some cycling, swimming or Pilates is going to help you build leg strength without putting extra load through your knees. Particularly if you're not running or doing high impact already!

Don't forget the joints above and below the knees

I mentioned that knee issues might be due to a dysfunction higher or lower than the joint itself. But even if that's not a direct cause, strengthening & stretching all the muscles up and down the chain will make your knees happier.

The sort of exercises that will help?

- Squats & lunges in as many different positions and planes of movement as possible.

- Bridges including single leg options.

- Clams, side kicks, leg circles

- Single & double leg stretch (inc. straight leg versions), hip circles

- Single and double leg kicks

And stretches like:

- Hamstring and quad stretches

- Calf and foot stretches

- Glute & hip stretches

Wear appropriate shoes.

I said it in my blog about keeping your feet happy and I'll say it again - step away from the flip-flops and high-heeled shoes please! Ideally, aim for flexible, foot-shaped shoes that mimic walking barefoot.

Join us for a class

Looking for ways to get more strength and/ or flexibility in your life? Then join us at one of our lush classes.

I always offer priority to my Priority Wait List when spaces open up. So, to get first dibs on a space, add your name to the Pilates Priority List here or to the LiFT & FLeX Priority Wait List here

Announcing: How to make your feet feel happier

Mon, 18 Aug 2025 12:50:31 GMT

Because happy feet = happy you

I'm back from my travels with a brown belly and a small blister on the sole of my left foot from skipping bare-tootsied across exceptionally hot paving stones. Which prompted me to write today about foot care, and I'm not just talking pedicures .

Rather, it's a reminder that your feet are pretty much the hardest working part of your body, especially if, like me, your preferred method of getting anywhere is walking.

So if you'd like to give your hoofers some love, here are my top tips:

Do your shoes fit properly?

Firstly, a requiem for the shoes I can't wear or throw out, and can't bear to put on Vinted, including:

- The navy blue patent leather shoes with a three inch heel;

- The red suede boots with a cute tassel at the back;

- The turquoise snake-effect wedges, with toes so sharp you could pop a balloon.

I miss them. Sadly, I just can't get my little trotters in them anymore.

Five years of walking around barefoot or in trainers have allowed my feet to relax out of their old squished-up shape.

This is actually a good thing because you've got much better balance when your feet have maximum contact with the floor. Especially your big toe which needs to be able to move properly as it's a primary driver for your gait.

So when choosing shoes (including trainers) we should search for foot shaped and not fashion shaped toe-boxes.

And obviously, if you're anything like me, you'll have zero patience for anything uncomfortable anyway, so making sure your shoes are the right fit is a must.

It's also worth noting that as we age, the ligaments and tendons in our feet (along with everywhere else in our body) lose their stretchiness which also contributes to your feet seeming to grow and spread.

Step away from the flip-flops

Please for the love of hummus, forget the flip-flops!

They're fine to get from your sun lounger to the pool/ sea and avoid burning your feet, but they're unsuitable for walking much further than that. They've got zero support and make you more likely to experience dropped arches and plantar fasciitis. You have to grip them with your toes to keep them on which strains the muscles on the top of your feet and down the front of your shin.

If you already have poor ankle mobility, when you do the usual "tripping over your toes", you're much more likely to take a tumble.

I'm not even a fan of "FitFlops" if I'm honest. Yes, they have some arch support, but that's all.

Plantar fasciitis, dropped arches, bunions, toe arthritis...

The list of common foot conditions is long.

Unfortunately, none of them have a quick fix, but we can help avoid them and help with recovery by maintaining as much movement in our calves, ankles and feet as possible.

Regular stretching, foam rolling and using the hard ball are all your friends.

Did you know that the most popular blog on my website is about rolling a ball under your feet? Or that I have a whole heap of blogs about how to deal with various food and lower leg issues?

You can check some of them out below ��

What does rolling a ball under your feet do?

Plantar Fasciitis - what is it, and what you can do about it?

Top tips for releasing tight calves and feet

Looking for options to get more movement in feet and ankles? Why not join the Priority Wait List for LiFT & FLeX where we do work every week to improve our mobility?

How old is your body really?

Mon, 30 Jun 2025 09:44:23 GMT

Introducing the tests you need to know

The seed for this blog was planted, as often happens, by an advert on Insta.

Some ads, as you know, send me flipping outta my chair with the strength of my eye rolls

[I'm talking "melt your belly fat with this 10 minutes of wall Pilates every day. �� Sorry. Gone on a mini-rant. Moving on]

But this one, well, it totally pushed my vanity buttons. It said, upload your picture and let us tell you how old you look.

Of course I did it. I was delighted to find out my eyes look younger than my actual age (thank you sunglasses) and the rest of my face looks my age. Which was OK.

Anyhoooo. It got me thinking because although we show a lot on our faces, actually there are loads of other tests that are more meaningful AND that we should probably all be doing.

Eh? Pardon? What? Say again?

When was the last time you had your hearing checked?

I'm booking in for a test at the same time as my sight check this year. After many, many years of gigs, clubs and, more latterly whacking the volume up to 11 in the studio, I know my hearing isn't what it was.

Hearing loss is very strongly correlated with cognitive decline, so I'm determined to start protecting my hearing more with ear plugs and generally turning the volume down.

Boing! How elastic's your skin?

There are two things you're testing here actually.

First, your level of hydration. If you're dehydrated (which we know has an impact on cognition), your skin will not bounce back as quickly.

So, you may want to make sure you do this test when you're properly hydrated (1.5-1.8l water during the day).

Here it is:

With your hand relaxed and facing palm down, pinch the skin on the back of your hand and hold for five seconds.
Release the skin and count the time it takes to completely flatten back out.

How to Score:

1-2 seconds (individuals under 30)
3-4 (individuals who are 30-44)
5-9 (individuals who are 45-50)
10-15 (individuals who are 60)
35-55 (individuals who are 70+)

Not as good as you'd like? It's time to hit the sun care and again, hydrate!

Up you get!

I would apologise for always making you get up from the floor without using your hands, but I'm completely unrepentant.

The sit-and-rise test is the GOAT and a strong predictor of overall longevity, testing flexibility, muscle strength, power-to-bodyweight ratio and your coordination.

This video shows you how to perform the test and score yourself. Any score over an 8 (meaning you use minimal help from hands/knees) is excellent.

There's also another test where you measure how many times you can sit down and stand up from a chair in sixty seconds without using your hands. This test both cardio health and how effective your "fast twitch" muscles are (the ones that generate the explosive power required to stand up, stop yourself from falling over, sprint for the bus etc).

You need a chair with a back but no armrests and to cross your arms over your chest.

The median number of sit/stands per age group/ gender is:

Age: 30-39 Males 48 Females 41

40-49 Males 43 Females 35

50-59 Males 35 Females 31

60-69 Males 25 Females 26

70-79 Males 23 Females 24

The good news is that you can improve your scores for both sets of sit-stand tests by practicing.

What else can you test?

You might remember I recently also talked about tests for general mobility, balance and cardio vascular health.

You can check those out here.

Why not try those too?

5 simple, natural ways to lower your cortisol levels

Mon, 30 Jun 2025 09:13:27 GMT

And do you really need a "cortisol cleanse"?

If, like me, you're a serial scroller on IG, you've probably been shown ads recently for "cortisol cleanse programs". I think they show them to every woman "of a certain age" because well, we're stressed. And perhaps, you're not quite sure what cortisol is and whether you need a cleanse.

What is cortisol?

Cortisol's a hormone that's created by your adrenal glands (they can be found just above your kidneys). You've probably heard about it as something that's involved in your stress response.

But it also has other roles and affects pretty much every organ in your body:

- It regulates how your body uses sugar

- Regulates blood pressure

- Helps control the sleep-wake cycle

- Decreases inflammation.

Your interoceptive system, the internal system responsible for managing everything, constantly monitors levels of cortisol because your body is happiest in the Goldilocks zone when there's neither too much nor too little cortisol.

How does the body control cortisol levels?

Your interoceptive system's constantly monitoring levels. If it senses there's not enough to allow all those functions ☝��☝�� to happen properly, it nudges the hypothalamus, which in turn nudges the pituitary gland, which sends the message to the adrenal glands: "More cortisol s'il vous plait".

Why might cortisol levels be too high?

Remember this about tight hips + stress?So, if you're in a state of chronic stress, your interoceptive system might be constantly sending messages that you're under threat and need to be ready to have it away on your toes.

Even if all that's triggered it's just the latest in a series of �� emails from your boss.

What happens when cortisol levels are kept high by chronic stress?

Cortisol regulates how your body uses sugar. So it's going to be sending messages that you need more in your bloodstream to facilitate the energy requirements of legging it.

But you're just sitting there at your desk, not actually using the sugar that's flooded all your cells. So the sugar's put into storage as body fat. This means that one of the most visible symptoms of chronic stress might be weight gain.

Cortisol also regulates blood pressure - so as with its sugar regulation role, if there's too much in your system, it can leave you with raised BP.

And it might also impact how likely you are to get sick. When your cortisol's at the right levels, it lowers levels of inflammation.

But when there's too much sloshing about, inflammation rises and this lowers your immunity so you're more likely to catch whatever's going round right now.

How can you lower your cortisol levels?

You know how I've said recently that everything's connected - change one thing, change everything? Well, you're going to be sooooo unsurprised when I tell you my top 5 tips for lowering your cortisol levels.

1. Manage your sleep

Yes, I know it's much harder to sleep at this time of year when it's hot and light from early til late.

But you can optimise your sleep quality by:

- Reducing alcohol intake. Yes, it might seem like it helps you drop off, but it reduces the amount of deep, restorative sleep you get.

- Having a consistent bedtime and wake-up schedule every day.

- Limiting caffeine intake

- Eating earlier in the evening so your body's not busy doing digestion work.

2. Manage your exercise schedule

When you perform vigorous exercise, cortisol is released (because exercise is a stressor) with levels reducing a few hours later.

[BTW - the more vigorous exercise you do, the smaller the response becomes over time as you get fitter and it stresses your body less.]

At the same time, dopamine and seratonin are both released making you feel happier.

This means, if you're going to do something that'll raise your heart rate and body temperature, you're better doing it earlier in the day so you give the cortisol levels a chance to reduce before bed.

When it comes to evenings, you can still get your movement fix in by doing more mind-body type exercise - things like Pilates (natch) or yoga.

These will help you to slow your breathing and heart rates, sending a memo via the interoceptive system that everything is all good; as well as bringing your "monkey-brain" thoughts back into the moment.

3. Manage your diet, particularly sugar intake

A recent study identified that a diet high in added sugar, refined grains, and saturated fat led to significantly higher cortisol levels than a diet high in whole grains, fruits, vegetables, and polyunsaturated fats.

And some other research has shown also a strong relationship between a healthy gut microbiome and improved mental health.

So if you eat foods that support a healthy gut, this may help reduce stress and anxiety and improve overall health.

4. Have fun

Laughter, play and hobbies all have a strong effect on our cortisol levels - they all reduce cortisol levels while releasing feel good endorphins, leading to:

- reduced inflammation and aches and pains;

- improved organ function, metabolism of body fat and our ability to grown, learn and recover.

Why not make this a double whammy by incorporating movement in with your fun? Dancing, gardening, or a fun exercise class will all leave you feeling awesome.

5. Maintain healthy relationships

When we started our LiFT & FLeX classes last year, we got into the habit of stopping in the cafe for a quick coffee and a chat after class.

Not everyone stays every week, but it's become as important a part of Wednesday mornings as the exercise. It makes everyone feel good - "a midweek tonic" as one of the "Lifty Lovelies" said.

Because supportive social interactions like this lower cortisol.

And of course, there are also the benefits of hugging someone [with permission obvs!] to release oxytocin which futher lowers cortisol.

Do you need a cortisol cleanse?

If I'm honest, I'm not really sure what one is. But you do need some cortisol in your system to make everything else work right.

So rather than a cleanse, which conjures up images of getting rid of it, it's good to recognise those times when we can do something to bring it back into the Goldilocks zone

Why your shoulders are so unhappy right now

Mon, 23 Jun 2025 09:40:05 GMT

Here's why your shoulder's unhappy and what to do about it.

I may have mentioned it before, but in Pilates, we're always most interested in our body's least stable joints and the muscles attached to them.

So that means that muscles attaching your legs to your trunk; those attaching your arms to your trunk; and the muscles engaged in moving your spine.

So this week, I want to talk specifically about shoulders, and particularly "frozen shoulder".

What's frozen shoulder?

If reaching up feels like a challenge, or you wince every time you put on a coat or reach behind your back, then it could be adhesive capsulitis, which is more commonly known as frozen shoulder.

Sadly, unlike a frozen strawberry daiquiri, it's absolutely zero fun and put simply means the joint's decided it’s had enough of moving.

But really, what is frozen shoulder?

In simple terms, the capsule around your shoulder joint (a flexible, bag-like structure that helps the joint move smoothly) starts to thicken and tighten.

This creates adhesions (internal stickiness), and the result is exactly what it sounds like—your shoulder starts to freeze.

Movement becomes painful, and eventually, limited.

It typically develops in three stages:

Freezing – it begins with inflammation or of the soft tissues in the shoulder. Pain increases that's worse with movement and this limits you from using your full range of movement. The lack of movement itself then reduces the ability of the capsule to stretch making it feel worse.
Frozen – stiffness remains, but the pain might ease slightly
Thawing – movement starts to return (very, very slowly)

The whole process can take months, or even a couple of years in some cases. Yep. Zero fun at all.

Why does frozen shoulder happen?

No one knows exactly why, but we do know this:
�� It’s more common in women aged 40–60
�� It’s often linked with hormonal shifts, particularly around perimenopause and menopause
�� You’re more likely to get it if you’ve had a period of immobilisation (e.g. after surgery or an injury..NB it's not necessarily from a shoulder injury itself)
�� Some autoimmune conditions, particularly diabetes, or thyroid issues can increase your risk too

It's very frequently misdiagnosed. Often it's confused with a bursitis or simply an "impingement". Basically, if your shoulder could talk, it'd be saying "Something's changing here and I do not like it"

What can you do about frozen shoulder?

The good news: It usually gets better.

The bad news: It can take ages

Rehab often includes:

Gentle, daily mobility exercises (in fact, the more consistent you are with your daily rehab exercises, the more quickly you'll recover. Yes, I know it's dull)
Manual physiotherapy
Sometimes steroid or cortisone injections to reduce inflammation
A LOT of patience (sorry)

Can you pre-hab for frozen shoulder?

As with so much, prevention is definitely the name of the game, especially if you’ve had issues with one shoulder already (it often hits the other one next ��).

Here’s what helps:
✅ Keeping your shoulders mobile and strong (think: getting on all fours and engaging all the muscles round your shoulders to stabilise yourself)
✅ Regular controlled movement through a full range (think: arm circles, scapular slides, rotations)

✅ Stay hydrated - all connective tissue works better when it's got enough water.

✅ Being mindful of posture (that old chestnut!)
✅ Breathwork and ribcage mobility, because your shoulder’s not doing all the work on its own. As with last week's message - everything's connected!

In short: move well, move often, and don’t ignore your shoulders just because they’re not currently complaining. Because once they do? You'll know about it

Why your tight hips might be making you more stressed

Mon, 23 Jun 2025 09:31:13 GMT

Shakira was right after all - hips don't lie!

Shakira-Shakira really knew what she was talking about.

If I was to summarise this little piece for the TL-DR, it would be: "everything is connected to everything; and change one thing, change everything".

Here's what that means in non-summary.

We have a number of sensing systems and one of them, the interoceptive system, specifically senses what's going on inside our body.

When I say "we want to let our nervous system know that we're safe and everything's OK"..this is the system that's managing that message.

It's generated by the organs and all your internal systems (e.g. GI-tract and your CV and immune systems) and allows you to be aware of bodily states and emotions.

E.g. that you're thirsty, tired or your heart rate is elevated; and to notice your emotions as physical sensations (e.g. butterflies in your stomach).

What's stress got to do with tight hips?

Let me put you into a state of hypothetical stress to switch your fight-or-flight sympathetic nervous system (SNS) on.

What happens? Your body's flooded with adrenaline and cortisol. Heart rate raises. Breathing becomes shallow. Glucose is released into your bloodstream and your muscles are primed to make a run for it.

Your hip flexors are super important for running, so they tense up ready for you to have it away on your toes.

Your interoceptive system says "oh, hello. Loads of stress messages here. Let me tell the brain we're under threat and ready to leg it".

Which is fine if there's a tiger waiting to gnaw on your juicy flesh.

Why are my hips tight all the time?

OK, let me give you a different scenario.

You've been sitting at your desk all day. Your upper body's all hunched over and your breathing's shallow.

"Hmm", says the interoceptive system "Shallow breath and tensed upper body? Those are stress signals".

And your hip flexors have been stuck in that same shortened position all day as you've been sitting there.

"Wait there!" it says "Contracted hip flexors? That's a big signal we're in danger and need to be ready to scarper".

So, it's sending messages back to your brain saying "Alert!"

And your brain's going "Wha'? Huh? Danger? Well you're the interoceptive system, so you know best! OK, Imma flood the system with adrenaline, raise the heart rate, make breath more shallow and release sugar. And those hip flexors? They had better get set 'cos it is GO time!"

So it's all a bit chicken and egg: stress = tight hips; and tight hips = stress

Everything's connected - change one thing, change everything.

You already know that tight hips go hand in hand with back pain.

But they can also cause pelvic floor dysfunction and digestive issues (as they can compress organs and restrict blood flow).

And because of the way that connective tissue wraps the body, you might also feel this tension in your shoulders or jaw.

All these messages of "not-rightness" are passed via the interoceptive system back to the brain.

Because your brain's not quite sure what's going on, your emotions get triggered - a sense of unease; bit of anxiety; maybe some restlessness as it readies for fight or flight.

All of which are also sensed by the interoceptive system as messages that something's not right.

This means we can approach our tight hips from several different angles, all of which can trigger a cascade of improvement while not being an obvious fix:

1. Move more (preferably outside)

Obviously, we can do strength and mobility work to help the hip flexors. But if we're just gonna go sit straight back down again, it's a temporary fix at best.

So we need to get up and move about regularly. Ideally, once an hour.

And it's even better if we move about outside because being in nature leads to reduced stress responses and decreased levels of anxiety, depression and stress.

It also reduces our blood pressure, heart rate and cortisol levels

2. Speak to a friend

Social interaction can also help to inhibit defensive systems and involuntary responses such as stress. It needs to be a conversation that has some meaning - just passing the time of day when you pay for your sarnie isn't the same thing!

Do try and avoid ranting though ��

3. Eat your veggies

75-90% of seratonin, the feel-good neurotransmitter is made in your gut. And the release of this triggers "everything is OK" messages"

So add more veggies that are rich in tryptophan such as spinach, broccoli, carrots, sweet potatoes and garlic so more seratonin can be created.

4. Actively manage your response to stress

Often when we're in a stress cycle, everything's swirling about in our head and it can be difficult to stop it.

A great way to calm some of this noise is to stop, get curious about what you're feeling in your body and notice what happens when you change the the signals the interoceptive system is getting.

"Oh, my teeth are grinding. Let me release my jaw and put my tongue on the roof of my mouth" (�� if nothing else, your dentist will be happier with you!)

"I'm breathing right at the top of my chest. I'm going to take five blocks of 4-2-6 breaths, feeling the expansion and contraction of my ribs" (�� if you can do this while walking about outside, so much the better)

"Err, actually, I'm a bit thirsty. Let me slowly sip a glass of water, noticing the coolness of it as it goes down" (�� even slight dehydration has an impact both on brain function AND on how our connective tissue feels)

Will these fix your tight hips right away?

No. This is an ongoing effort.

But over time, the more of all of these things you do, the better things will feel

Want more info?

Here are some blogs:

Why your brain's stressing you out

Are my achy hips due to butt amnesia?

How can I close out my stress cycle?

Videos for hip releases.

Here's a link to a lower body mobility session; and this one is specifically for hips, covering both strength and stretch exercises.

Join the Priority Wait List and be first to hear when spaces open up for our fantastic "Goodbye Achy Back" Pilates classes where you'll learn all the best exercises to do any time your back or hips feel gnarly!

The top 3 fitness tests you need to do now

Tue, 27 May 2025 13:29:15 GMT

Or how will you know you're improving?

I know I've mentioned this before, but I have a thing about that motivational quote that says "if nothing changes, nothing changes".

Unfortunately, when it comes to physical health, this isn't true. If we do nothing, chances are things will change... but for the worst.

Without challenging our muscles, we can lose ~1% of our muscle mass every year, which doesn't seem like much, but it adds up to making every day tasks more difficult.

Things like walking your dog, going up and down stairs, opening jars, getting out of chairs.

And with reduced muscle mass, comes reduced bone density, at a rate of ~1.5% each year, which also doesn't seem like much, but that's an ever-increasing risk of bone fractures and breaks that seriously limit your independence.

Luckily, it's NEVER too late to do something.

And one of the best things you can do, is to be aware of where you are now and then take action to make improvements.

Test 1 - the full body mobility one

This tests your flexibility, mobility and strength.

1. Stand with feet shoulder width apart, and keeping your legs straight reach down to touch your toes => tests flexibility of the back of the body

2. Position your arms outside your feet and then bend your knees into a deep squat, bringing your hips as low as possible while keeping chest lifted and feet flat on the floor => tests your ankle, knee and hip mobility.

3. Raise your arms, one at a time to bring them in line with your ears => tests for limitations in shoulder and thoracic spine mobility.

4. Keeping the arms where they are, come to standing => tests leg and butt strength.

Heels not staying down? Probably ankle mobility => do more calf & foot stretches + heel raises. Check out this blog for more on feet

Squats wonky? Probably reduced strength and/or flexibility in one hip => do more hip flexor stretches + holding legs in table top while lying on your back. Check out this blog about hips

Can't lift and keep your arms by your ears? Could be shoulder impingement and/or locked through thoracic spine => bird dog is great for both stretching and strengthening. Check out this blog about shoulders

Test 2 - the balance one

Balance is super important as a marker for health span - the amount of time you'll live in health.

This test has a couple of parts:

1. Time yourself standing on one leg then the other and note it down. Repeat the test with eyes closed Goals are:

Age 40-49 => 42 secs open + 13 secs closed

Age 50-59 => 41 secs open + 8 secs closed

Age 60-69 => 32 secs open + 4 secs closed

Age 70-70 => 22 secs open + 3 secs closed

2. The standing bicycle. Stand on one leg with the opposite arm lifted. Bring the knee up to hip height, while bringing the opposite elbow to the knee. Return to the starting position and repeat up to ten times without letting your foot come back down to the floor.

It's both an excellent test AND an excellent practice.

Don't forget to brush your teeth every day standing on one leg too!

Test 3 - the cardio health one

Did you know that cardiovascular fitness isn't just about heart and respiratory health, but also provides protection for brain health? You can read more about that here.

One of the best measures is the VO2 test (max amount of oxygen used during maximal effort) and there are lots of hideous ways to test this.

The Rockport test is probably the least hideous. You'll need to wear a heart rate monitor to track your heart rate and it can be done outside or on a treadmill.

1. Warm up by walking gently for 5-10 minutes

2. Walk one mile (1.6km) as fast as you can (without jogging) while wearing a heart monitor.

3. Record your heart rate at the end of the mile. Enter your data and heart rate here . The test will give you your score.

You can check your score by clicking here (click on "results" in the table of contents on the left hand side of the page. NB - this page also tells you how to perform the test without a heart rate monitor).

If you already wear a fitness tracker, you'll probably find you have access to your VO2 rate in your app.

How can you improve your VO2 max rate? By doing more cardio exercise - aim for at least 150 minutes/ week of moderate or 75 mins of vigorous exercise.

This can include walking, dancing, aerobics classes, running, cycling...anything that gets you out of breath.

And the more vigorous exercise the better.

Which is most important?

They're all important.

I know it can seem overwhelming so the most important thing is to pick something and start doing it. I'd definitely recommend adding a daily practice of one-legged teeth cleaning.

Then, I'd layer on some Pilates - this is going to improve balance, flexibility, mobility and strength in a way that's going to set you up for pain-free movement.

Looking for a Pilates class? Join the Pilates Priority Wait List and be first to hear when booking opens.

If you're looking for a bit more, you can add strength, flexibility and balance work with us too. Join the LiFT & FLeX Priority Wait List and hear as soon as spaces open up.

Want some more tests to check how well you're ageing? Check out this blog

Why did I walk in here?

Mon, 12 May 2025 08:38:40 GMT

Err..why did I walk in here again?

How many times a day does this happen to you?

You walk into a room…And…nothing. No idea why you’re there.

You stand there for a moment. Then turn around and walk back out of the door.

And then, as if by magic - ta-dah! You remember.

I know many of us assume this is a sign of impending dementia, or a sign we’re getting older.

Good news!

Cognitive scientists call it “the doorway effect” - meaning it’s real, it’s been studied and you’re not losing your marbles!

Phew!

Here’s what happens:

As you walk through a door, your brain treats it as a sort of event boundary (yeah, sort of similar to the event horizon in Stargate-SG1 #nerd)

As it processes the change in location, you temporarily forget what happened before the boundary (door), treating it as a previous event.

That way your brain can shift focus to the new environment.

It’s proof, if any were needed, that our brains can’t multitask - they just shift from one task to another.

And it’s why, when you re-trace your steps, you often remember what you were thinking about.

Still worried about brain health?

Yeah, I get it. Me too.

Dementias are a horrible way to go.

So what can we do about it?

Well, luckily (luckily??? Wow. I need to get out more), I’ve come across several articles and podcasts on this topic this week.

What puts you at risk for cognitive decline as you age?

Some risks are modifiable and some less so.

One of the biggest risks is whether your parents or grandparents died with dementia.

Another risk is being a woman - because, of course it is.

But, even if you’re a woman and your parents had dementia, it doesn’t mean it’s a dead cert for your future. There are definitely things you can do to mitigate your risk.

Move more!

A review of 16 studies found that exercise decreases dementia risk by 28% and Alzheimer’s risk by 45%. And this meta-study found any type of movement is good to reduce your risks, even if you've got a genetic predisposition:

Exercise increases blood flow to the brain, reducing vascular dementia risks;
It also promote the growth of new brain cells which support memory, learning and neural protection;
Mobility, flexibility and balance focused activities (e.g. Pilates, PiYo, LiFT & FLex, Strength & Strength) reduce the risks of falls and associated complications which can lead to cognitive decline.

Want to be first to hear when spaces next open up in my Pilates classes? Click here.

If you're more interested in lifting weights, click here .

How much exercise should you do for brain health?

What’s good for your heart, is good for your bones and muscles, is good for your brain:

At least 150 minutes/ week [22 mins a day!] of anything that gets you out of breath;
plus a couple of weight-training sessions;
and at least one mobility/ flexibility/ balance session.

Take care of your gut health

Recent research is starting to identify the role of inflammation as a major factor in cognitive decline. So, what can we do to reduce inflammation in the body?

Recent research indicates that a lot of the modern food we eat can create gut dysbiosis (i.e. it’s not happy!) which in turn increases inflammation.

What makes our guts unhappy?

Added sugars and refined carbs;
Low fibre foods and limited probiotic intake;
Artificial additives and pre-packed UPF.

Obvs, I am not saying you can’t ever eat these things.

An 80/20 approach to your diet allows you to still enjoy the occasional treat.

Eat more...

So, what can you add to your diet to reduce inflammation and reduce the risks of dementias?

More minimally processed plant-based foods. This can include fresh, frozen or tinned.
For preference, add lots of different coloured plant-based foods to get as many phytonutrients as possible.
More prebiotics - fibre-rich foods like beans, pulses and legumes
More probiotics - this can include things like live yoghurt and fermented foods (e.g. kimchi, sauerkraut).
More essential-fatty acids from oily fish (preferably wild caught because farmed fish tend to be given a lot of antibiotics, which really upset your gut. Krill supplements are also good).

One recent review of studies identified that increasing all of these over a period of 6 months, resulted in a significant improvement (50%!) in cognitive health.

In Summary..

Move more, eat more foods that keep your gut happy!

See you on the mat

Want to age better? Why exercising's the best for arthritis

Wed, 23 Apr 2025 13:22:48 GMT

Exercise is one of the best things you can do to both improve pain from arthritis and reduce your risks of experiencing it as you age

Did you know that exercise can be as effective as ibuprofen in reducing pain from arthritis?

It seems counter-intuitive, I know. Surely, if you're in pain, the best thing is rest, right?

Wrong. The best thing is movement.

That's because exercise can reduce something called "central sensitisation". Meaning it makes your body less sensitive to pain signals.

In fact, studies have shown that physical activity can reduce pain and improve physical function by about 40% in arthritis patients!

What type of exercise is best to to reduce pain?

Good news - pretty much all exercise works!

But stretching and resistance work seem to have the best results. So Pilates which incorporates resistance and flexibility work, is excellent for arthritis.

For the sake of balance (in case you think I'm biased - I am BTW), tai-chi and yoga are also both good options.

But if this is too much for where you are today, start with gentle stretching.

Things like:

Reach your arms above your head.
Point and flex your toes.
Roll your ankles.
Gently move your head side to side.
Rock your hips left to right.
Bend and straighten one knee at a time.

If you're feeling too stiff to move at all, have a hot bath or shower before your stretch to loosen things up a little.

It's not just about dampening the pain response

Humans are made to move.

If you don't move, arthritis or not, your muscles can stiffen in whatever position you habitually hold (desk posture, I'm lookin' at you!).

And when your muscles stiffen into a particular position, this reduces your range of movement further, making you more likely to:

- lose balance and fall over (which increases your risks of arthritis)

- move even less (creating a vicious circle).

When you have osteoarthritis, your joint cartilage becomes thinner and rough.

But doing regular exercise can help your cartilage to re-grow. In fact, researchers have found that that quick high impact movements, e.g. hopping, stimulates bone growth and cartilage development, helping keep them healthy and strong.

This also helps to reduce the risks of muscle and bone density loss.

Game of hopscotch anyone?

Does exercise cause osteoarthritis?

I'm speaking directly about osteoarthritis (oa) here, because rheumatoid arthritis is an autoimmune disease and not something we can control.

Because I hear people saying that certain types of exercises, like running, are "bad" for your joints and make you more likely to experience oa.

If this was true, you'd think that professional sports people would have higher rates of osteoarthritis than the general population.

In fact, research shows oa prevalence is about the same across both populations. And - bonus - there's no good evidence linking running and oa in the knees. Yay for you if you're a runner!

What are the risk factors for osteo-arthritis?

So if sports in general, and running in particular don't seem to be risk factors what are?

One of the biggest risk factors is excess body weight.

Please do not think I am body- or fat-shaming anyone - we all find managing our weight more difficult as we get older.

But excess body weight puts extra weight on your joints, especially knees and hips.

It's estimated that we exert a force of nearly 3-6x our body weight across the knee while walking. So any increase in weight, increases the force by this amount. Meaning 1kg additional bodyweight = 3-6kg of extra force on the knee.

We also know that excess body weight increases risks of inflammatory diseases like diabetes and high cholesterol. And oh, joy, those too are risk factors for oa.

After excess body weight, the next biggest risks are:

- joint injury such as fractures or strains;

- bone deformities which cause misalignment;

- genetics;

- being over age 45;

- and being a woman.

What type of exercise is best to reduce your risk of oa?

Obvs, we can't do anything about bone deformities, genetics, our age or gender, but we can still rely on exercise to be our friend!

I've already mentioned impact-based exercise to encourage bone strength and cartilage growth.

- E.g. running, hopping, step aerobics.

No conversation with me would be complete without me talking about the benefits of resistance exercise to build stronger muscles and bones.

- E.g. Pilates, lifting weights, swimming, deep water aqua-aerobics.

And knowing that injuries can be a risk factor, balance and flexibility work are essential to reduce our risks of falling and hurting ourselves.

- E.g. Pilates, yoga, PiYo, tai-chi, stretching, brushing your teeth while standing on one leg.

Yes, I know I put Pilates multiple times as a great way to both reduce oa pain and reduce risks of getting it. What can I say? Pilates is great!

Want to be first to hear about spaces in our fabulous Pilates classes? Join the Priority Wait List here

The weird way your gut and brain talk

Mon, 14 Apr 2025 10:12:04 GMT

Wanna calm the chat down?

So here’s a weird question:

Have you ever been really stressed... and then your tummy went rogue?

Bloating, cramping, weird appetite swings, digestion slower than a slug after falling into a pint of beer?

It's not just coincidence - it's your gut and brain doing their usual double act

Your brain and your gut are BFF (whether you like it or not)

Inside your body is a magic highway called the gut-brain axis , and it's a two-way chat line between your digestive system and your nervous system.

You've heard of the sympathetic nervous system (fight/ flight/ freeze) and parasympathetic nervous system (rest/digest).

But you might not have heard of the enteric nervous system . This is the part of your nervous system that directs the work of digesting food.

Together, these three branches are known as the autonomic nervous system (ANS).

How do they communicate?

I said it's like a chat line. And that chat line is called the vagus nerve . It communicates between the brain and all three branches of the ANS.

It’s like your body’s in-built therapist—as well as regulating digestion, it also calms things down, manages inflammation, and generally helps you feel okay.

So when you’re stressed—mentally, emotionally, physically—the chat line starts sending messages and things get a bit off.

What happens when you're stressed?

Your sympathetic nervous system tells your body to divert energy away from digestion and into emergency mode.

So suddenly:

You’re eating, but not really digesting.
You’re bloated for no reason.
Your appetite’s up/down/nowhere.
You feel wired and weirdly sluggish.

How do you calm the chaos?

By engaging the parasympathetic nervous system—aka rest and digest mode.

We want to be here more often.

Because this is when:

✅ Your gut functions properly
✅ Your neurotransmitters (like serotonin and dopamine) balance out
✅ You stop feeling like a fizzy can of stress and start feeling like yourself

And guess what helps activate the vagus nerve?

Err, all the things we've been talking about in the last few blogs:

✨ Breathwork

✨ Humming/ singing

✨ Moving

✨ Cold water

✨ Reflection/ mindfulness/ meditation

✨ Taking time to just be in your body

How does Pilates help activate the vagus nerve?

We're breathing properly. We're moving. We're being mindful as we pay attention to our body.

Want to feel a bit more balanced—gut, brain, and everything in between?

Come and try it. Your nervous system will thank you. Your digestion probably will too.

Not only will you calm your nervous system, you'll also feel physically better in your back and hips. It's an absolute win-win!

Join the Priority Wait List here and be first to hear when new spaces open up.

Why your brain is stressing you out (and how to calm it down)

Mon, 14 Apr 2025 08:57:59 GMT

It's not "all in your mind"...though it kind of is..

Continuing with this month's theme of Stress Awareness Month, let’s talk about what stress really is.

Because, unless you’re secretly living in the wild and hunting your dinner, chances are you’re not being physically threatened every day (at least I hope you're not).

Unfortunately, your body doesn’t always know that and still reacts like it is being physically threatened.

Because modern life might not bring hungry tigers…

…but it does bring endless demands for our attention; a constant sense of existential dread (or is that just me?); being pulled in a million different directions and; a thousand tasks banging around like a monkey with a miniature cymbal. That right there?

That’s what the sympathetic nervous system (aka your fight-or-flight mode) lives for.

Even when you’re just standing in the kitchen on a sunny weekend morning.

�� Ping! Heart and breathing rates rise

�� Ping! Shoulder, jaw and neck muscles tighten

�� Ping! No one had better be in the vicinity right now, or they're gonna get it!

But stress isn't always just about what’s happening. It’s how we react to what’s happening.

What can you do when your head’s full, your eye's twitching and you feel like a shaken-up can of Coke?

Here are a few things that can help:

�� Notice the thought, name the feeling

“This is overwhelm.”

“This is guilt.”

“This is me trying to do everything for everyone.”

Sometimes naming it takes it down a notch.

��‍♀️ Notice where it lands in your body.

Tight chest? Squirly tummy? Locked jaw?

Just tuning in and noticing your body can bring you back to the present.

�� Try asking: is this urgent, or is it just loud?

Not everything that screams for your attention needs it right now.

��Ask yourself if it's within your sphere of influence to control it

I have to keep reminding myself of the things I can control (what I do, say or feel) and things I can't (what anyone else does, says or feels).

If I can't control it, worrying about it isn't going to change it. All I can do is what I can do.

�� Do a brain dump .
Grab a piece of paper, list everything swirling in your head—appointments, shopping, worries, reminders—and get it out.

If, like me, you're a chronic list writer, maybe you add things to the list that you've already done. Then enjoy the catharsis of crossing them off.

And even better if you know in your heart you ain't NEVER gonna do the thing, cross that bad boy off and forget about it.

BTW - this works whether you do the things on the list or not because it releases the space in your brain where you've been holding all the things.

�� Move, mindfully.
You knew I was going to say it!

But truly, when we move with attention and breath —even just a few minutes—it shifts things.

Mindfulness doesn’t have to mean meditating on a cushion. It can mean doing a few Pilates moves and really paying attention to how your body feels against the mat today.

TL;DR Stress is complicated.

You’re not doing it wrong. Your brain's just trying to keep you safe. But with a bit of awareness, you can dial it down.

And if you’d like some support from movement that helps you breathe, feel, and release, join the Priority Pilates Waitlist here and be first to hear when spaces open up in our classes.

Find instant calm with these silly easy cheat codes

Mon, 14 Apr 2025 08:46:49 GMT

Because April is Stress Awareness Month

If you read last week's blog about breathing and found it useful, you're probably looking for some other ways to reduce your stress levels.

So, today, I've got some quick and easy physical ways you can activate your body's built-in “off switch” for stress.

This switch is called the parasympathetic nervous system —a fancy name for the part of your brain that tells your body, “It’s OK, we're safe, everything's fine, we can chill”

So without further ado, here are my top easy, silly and fun ways to flip your nervous system into “rest and restore” mode.

1. Shake it out (literally)

(Feel free to have a little sing if that's kicked you off with an earworm as that'll help too - see number 3)

Ever noticed how dogs shake themselves off after something stressful?

They’re not just being cute—it’s a nervous system reset.

Try this: stand up, shake out your arms and legs for 30 seconds, and notice how much looser you feel.

Silly? Yes. Effective? Abso-bloody-lutely. Can you do it at work? Sure, why not!

2. Get cold (but not too cold)

A splash of cold water on your face or even sticking your hands under cold running water can activate the vagus nerve (which controls the parasympathetic system).

Bonus points if you take the last 10 seconds of your shower on cold.

I've been reading some interesting stuff about ice baths and cold water for women recently.

The research indicates that for women, the best water temperature is around 15-16C. We don't need to go for the full ice-bath freeze.

3. Hum, sing, or gargle

Yes, really. Your vagus nerve runs through your throat, and humming, singing, or gargling stimulates it.

Go full carpool-karaoke sitting in the traffic; or hum while you make your tea —it all counts.

Might it creep other people out if you hum tunelessly, while wandering around the office? Yeah... ��

Want to do it at the same time as shaking yourself off? Go for it!

4. Move your body, gently

Big, high-intensity workouts are great, but gentle movement (like Pilates ��) is often what your nervous system needs to relax.

Stretching, walking, or slow, controlled exercises signal to your brain that you’re safe —which means it can stop flooding you with stress hormones.

5. Make an extra long exhale

Breathe in for four seconds. Hold for two. Now breathe out slooooowly for eight seconds.

Longer exhales signal safety to your nervous system, and the best part? You can do this anywhere.

The TL;DR:

Your body already has everything it needs to calm down and feel better. Sometimes, it just needs a little nudge in the right direction.

If you want to build some of these stress-busting habits into your life (instead of just reading about them), come join a class.

We’ll breathe, move, stretch, and actually enjoy the process. Sound good?

�� Join the Pilates Priority Wait List and be first to hear when spaces open up

If you'd like to learn more about how our thoughts impact our stress levels, check out this blog.

Are you breathing wrong? Let's fix that

Mon, 31 Mar 2025 10:58:42 GMT

And how does that make you feel?

At the end of every week when I was still doing a corporate job, I used to feel like I'd been hyperventilating.

How about you?

Even if you're not hyperventilating right now, it does seem like a ridiculous question: "Are you breathing right?"

I mean breathing is literally the most natural thing in the world.

But if you spend most of your day sitting, hunched over a laptop, scrolling on your phone, or just generally existing in the world right now… chances are, your breathing habits could use a little TLC.

What's the problem?

Most of us breathe too shallowly and too high up in our chest.

When we do this, our sympathetic nervous system is activated.

It sends all sorts of messages out - increased adrenalin and cortisol; heart rate speeds up; digestion and other non-essential functions slow; and muscles tense ready for action.

In addition to the muscles tensing ready for action, the act of shallow breathing makes our jaw, neck and shoulder muscles work overtime.

This means more stiffness, more tightness, and more headaches ��

The fix? Breathe better!

Sometimes, I can tell when we come into a Pilates class that everyone has had "a day".

Jaws are tight; shoulders are scrunched up to the ears; and brows are sporting a "v" deep enough to park a bike in.

And I can SEE you're not breathing properly.

That's when I say, "Let's start with some breathwork".

So, let's do that right now:

1️⃣ Sit tall (or even better, lie down).
2️⃣ Place one hand on your chest and one on your belly.
3️⃣ Take a slow, deep breath in through your nose for a count of four. Feel your belly expand first, then your ribs, then your chest.
4️⃣ Hold for a count of 2

5️⃣ Exhale slowly through your mouth for a count of 6. Let your jaw soften, your shoulders drift away from your ears and your belly relax back down.
5️⃣ Repeat for a minute or two.

I bet that felt surprisingly nice ��

You can do this any time

Sitting in a meeting that's sucking the very life out of you?

Stuck in traffic because the M25's shut again?

Watching the news (��who am I kidding? Calming that cortisol spike will take horse tranquillisers)?

Reading your new council tax or water bill?

Or any other time when you realise you've either been holding your breath completely, or your jaw and neck are tight.

Want to build better breathing into your movement?

Usually, when we're in Pilates, I give you directions on whether to breath in, or out at any given point, with the general instruction "If in doubt - just breathe!"

At your next class, why not pay a little more attention to that breathwork? Think about how your breath helps the movement. And about how it feels in your body when you breathe fully.

And if you're not doing classes with us at the moment, why not join our Priority Wait List here and be first to hear next time spaces open up

Add these 6 powerful anti-ageing habits to your life

Tue, 18 Mar 2025 15:17:29 GMT

Because it's up to you whether you thrive or survive!

Last Saturday, I had my first experience of daytime clubbing.

It was epic - it started at 3pm and we had a lovely old dance and a sing along to some absolute indie bangers.

My sis and I bailed a bit early at 6.30pm (we were hungry, quelle surprise) and after a quick pasta side quest, we were both home by 9.05pm and tucked up in bed by 9.30pm.

BOOM! Result!

Did it make me feel old?

Being home early, sober and having had a lovely time dancing and singing along to some excellent tunes? Hells no!

[Side note, cannot remember what I did yesterday. Can remember all the lyrics to She Sells Sanctuary, released 17th May 1985]

And then, there was some bizarre stage show that consisted of a pair of young women, dressed up as old ladies.

They had walking sticks and hobbled onto the stage, all bent over like some sad parody of society's expectations of older women.

It kinda pissed me off.

Because there's absolutely no reason why this should be our future.

So if you'd like this to not be your future, here are my six most powerful anti-aging habits for you.

1. Move daily

Does this have to be mean going to the gym or classes all the time?

No, it means making movement just part of your every day.

Tip : Find things you enjoy - dancing, walking, jogging, cycling, gardening. Whatever the things are, they don't need to be perfect, just consistent.

2. Prioritise resistance training

I know, you probably grew up, as I did, in the days of Kate Moss saying "nothing tastes as good as skinny feels".

Right.

But nothing feels as crap as having to go up and down the stairs on your hands and knees. So ��‍♀️

Tip: Yes, body weight is a great place to start. Do squats, lunges or wall press-ups while the kettle boils. Do your Pilates. Join us for Strength & Stretch online at 7.30am every Friday.

3. Protect your brain

Cognitive decline's not inevitable. The best agers continue to challenge their brains throughout their life.

It's never too late to learn new things. Whether that's how to lift weights, speak another language or play an instrument.

Stay curious and open to new ideas. Read a new genre of novel. Listen to a podcast with a different perspective to yours.

Try a new experience you've never had before.

And finally nurture your relationships. Did you know loneliness is even worse for you than smoking?

Tip: Try something new this week, and for an even better result, do it with someone else!

4. Manage your stress response.

We all know that chronic stress has a massive impact on our well being.

It's important to remember that acute stress [where you experience a stressor, deal with it, and close the stress response] is a normal and GOOD thing.

Chronic stress, on the other hand, is the type where there is no closure and each stressor piles upon the one before it.

From increasing inflammation; to increasing our risks of diseases like diabetes; to sleep disruption; and digestive issues, chronic stress brings them all.

Tip: Stop and BREATHE! Make sure you slow it down and fill your lungs with every breath.

I like a 4-2-6 pattern [breathe in for a count of four, hold for a count of two and out for a count of six].

This helps activate the parasympathetic nervous system (rest & digest) vs the sympathetic nervous system (fight & flight).

5. Focus on nourishment not calories

When we focus on eating whole food that nourishes our body and brain, we are literally fuelling our future.

We need to get enough:

- protein to help maintain muscle;

- fibre to feed out guts and keep everything moving; and

- healthy fats for brain health.

Tip : Rather than obsessing on cutting things out (including calories), see how many different types of plant-based food you can add in.

6. Do things that increase your chances of a good night's sleep

Sleep is absolutely essential to ageing well.

And even though we do sleep less as we age, we can all do things to prioritise getting as much as possible.

Tip: Better sleep is made before bedtime!

- Eat earlier in the evening;

- Get some daylight in your eyes early in the day and again at midday, while minimising blue and bright light at night.

- Move more during the day.

So there we are the six most powerful anti-ageing strategies out there. And not a one of them includes surgery or injectables!

Want more info? Check out these blogs:

How we age (it's not linear)

Get fitter now, feel sharper later

Why lifting weights and eating fibre could save your life

April is stress awareness month

Why beans and pulses are your new best friend

Grab your sleepy time menu here

Want to try something new today?

How would you like to try an exercise class that improves your coordination, fitness, balance, upper and lower body strength AND flexibility all in one hour?

Join us every Saturday at 10am on Zoom for PiYo and you can get all this �� from the comfort of your own home. To book your space click here

All you need's a mat and a screen big enough to see me on, and you're set!

Why beans and pulses are your new best friend

Tue, 18 Mar 2025 14:27:41 GMT

Because they're tasty AND good for you!

As we move slowly (so very slowly!) into Spring, the change of the seasons has got me thinking about putting some slightly different foods on rotation.

One food group that's always on the menu for me is beans, pulses and legumes.

They are absolutely the best! Why?

They're a fab source of fibre.

Fiber acts as a prebiotic meaning they encourage the growth and activity of gut bacteria which are responsible for keeping things - ahem - moving;as well as reducing inflammation in the gut.

They're full of slow-release carbohydrates

This means they take longer to convert into simple sugars so insulin's released more slowly; your blood sugar stays stable for longer; and you reduce the risk of diabetes.

They help reduce bad cholesterol, while increasing good cholesterol

Bad cholesterol's the type that furs up your arteries and increases risks of heart attacks.

Good cholesterol actually clears the excess out of your system!

Hello essential vitamins and minerals

Take your pick, mix and match - here are some of the essential vits and minerals you get with some of my faves:

- Lentils : one of the most iron rich legumes. 175g also contain 90% of your daily recommended intake of folate (tissue and cell growth, including brain cells).

- Black beans : 175g contains about 1/3 of your daily magnesium requirements (muscle and nerve function, bone density maintenance, blood pressure regulation).

- Butter beans : Rich in polyphenols which help control blood sugar spikes and reduce inflammation.

- Kidney beans : 175g has around 1/3 of your daily requirement of copper (helps form collagen and connective tissue, and works with iron to help synthesize red blood cells)

- Peas : a particularly rich source of vitamin K that's necessary for proper blood clotting and for bone health.

Have I convinced you yet?

If they're not on your menu just yet, and you're not quite sure how to add them, then download my Spring Recipe book here.

It's got a bunch of recipes that I've put back on rotation; and about half of them contain beans and pulses.

The other half are just recipes I love that are generally veggie packed.

Hope you enjoy them!

The truth - which is better: Mat or Reformer Pilates?

Sun, 23 Feb 2025 14:57:20 GMT

Pilates is having a "moment"!

Recently, you may have noticed an increase in the media coverage around Pilates (or maybe it's just me).

Articles telling you about all the famous faces who do Pilates.

Or Insta posts by some sportsman talking about how he's been absolutely beasted by some small slip of a woman. And now his legs won't stop shaking.

Or maybe, you've noticed a new studio's opened up; and through the window, you can see some bizarre-looking platforms with pulleys and bars and boxes. And you're wondering what on earth's going on in there.

What is Pilates?

Pilates is a system of exercise designed by a man called Joseph Pilates in the mid-20th century, initially as a way to help soldiers convalesce from injury.

He started out by designing a series of exercises to be performed on a mat, and over time, invented a number of pieces of apparatus, including the reformer, that could be used to either support the body in performing the exercises; or to make the exercises harder.

And if you've ever wondered why Pilates has a capital letter and yoga doesn't - it's because it refers to Joe. He actually called it "Contrology" when he first created it.

Whether using the apparatus or doing mat-based exercises, all Pilates exercises follow the same 6 principles:

- Breath : using the breath to facilitate movements and make them more effective.

- Control : conscious deliberate movement to ensure you're targeting the correct muscles

- Precision : executing the exercise correctly to ensure you're achieving the goals of that exercise

- Concentration : focusing your mind on the exercises and their execution to develop greater awareness of your body

- Centring : activating your "powerhouse" (lower back, abs, glutes and hips) to provide a stable base for movement

- Flow : striving for a continuous flow of movement to develop coordination

What's a Pilates reformer?

A reformer is a sliding bed-like platform with adjustable straps, pulleys, springs and a foot bar.

If you've ever done mat Pilates, you'll probably find that many of the exercises performed on a reformer are very similar; though you'll also find a number of unfamiliar exercises.

In general, reformer classes tend to be done in very small groups of no more than 5-6 people, led by a teacher who is walking round the room.

This is because it's a big piece of equipment and the teacher will want to ensure that everyone's doing the class safely.

In general, the teacher will verbally cue the exercises, manually adjusting the students to ensure they're in the correct position, rather than demonstrating exercises.

It's worth noting that the reformer's just one of the pieces of apparatus that Joe invented. Other pieces include the ladder barrel, the chair, and the cadillac.

However, reformers are the most commonly seen in the studios that are popping up around the place.

In the picture below, the machines at the front are reformers, while those at the back looking like a frame for a four poster bed, are cadillacs.

Is reformer Pilates harder than mat Pilates?

Sometimes. It depends on the exercise.

And sometimes, the same exercise can have slightly different aims when performed on the reformer versus on the mat.

In general, when performing Pilates on the mat, you're only using your own body weight; whereas on the reformer, you've got options with resistance and assistance via the springs.

And sometimes, in mat Pilates, we also do exercises designed for the reformer using resistance bands, sliding discs and hand weights to mimic the resistance and springs. And it might be harder than doing it with a reformer because you might have to rely on your own body more.

So which is better? Mat or reformer?

Here's the thing. Pilates is bloody awesome whether it's with equipment or without.

And I am absolutely not here hating on the apparatus.

But I think that mat *might* have a slight edge.

There, I said what I said.

Now I'm waiting for the all the apparatus teachers to come after me.

Mat versus reformer at home

For most people, mat Pilates is just about THE most accessible exercise method there is for a home practice.

All you need is some floor space and something to lie on. Once you've learnt the exercises, you can crack on and do them pretty much unsupervised.

And if you want to follow along with a class, there are still plenty of Zoom & on demand classes you can do from the comfort of your own home without anything but your mat*.

Yes, I do very often bring small equipment to class, but you can do mat Pilates perfectly well without any other toys.

If I were to recommend you investing in anything, it would be a decent mat , a resistance band and a squishy ball - a total investment of around £30. And it can all be stored under your bed.

A reformer on the other hand is a mighty big piece of equipment costing upwards of £2.5k new. It would pretty much take up a spare room if you have one.

Yes, you can buy smaller, cheaper things that mimic a reformer, but even they're going to cost you at least a couple of hundred pounds.

Either way, unless you really know what you're doing, you'll probably end up using your reformer as an extra clothes rack.

So, round 1- I think mat wins for home use accessibility because having a reformer at home isn't a viable option for most people.

*Ahem - I still run Zoom classes twice a week on Monday and Wednesday evenings and you can book in PAYG any time you like here

And my Gold & Deluxe members all have free access to around 30 on-demand classes they can do any time they like too

Mat classes versus reformer classes

When it comes to classes with an instructor, I have to say mat classes are still the more accessible choice.

To do a reformer class you'll need to find a specially equipped studio. Yes, there are more around now, but compared to the number of mat classes, and the number of spaces in each class, you're more likely to find a space in a mat class.

Then, there's the price of a class. In my corner of south west London, a pack of five reformer classes will cost around £140-150 and a single class £30-32.

Whereas, you can find mat classes at pretty much every leisure centre, health club, gym and community space in your area.

Meaning you're bound to find a class and price point that's suitable for you, with a teacher you like.

Round 2 - goes to the mat as well then.

Which is better for beginners - mat or reformer?

Many reformer studios will actually ask you to do some mat classes to learn the principles before letting you loose on their equipment.

Even if they don't - there's a lot to think about on a reformer and you already need a good level of body awareness to get the most out of the class.

With beginner classes on the mat, you'll tend to focus on one aspect of an exercise at a time to help you build your body awareness.

This means that you'll most likely get more out of the class....and because you can go home and practice, you're more likely to progress more quickly.

Does that mean round 3 goes to the mat too? I think so.

Interested in joining a mat class with us?

OK, hopefully, I've brought you round to my way of thinking and you're ready to try out a mat class with us.

As well as the two Zoom classes every week, we have regular in-person classes most weekday evenings plus Friday mornings.

You can find our small group mat Pilates classes in Hampton, Hampton Hill and Sunbury - with each class tailored to the people in the room that day. Check out the timetable here .

I open spaces to my Priority Wait List several times a year and you can sign up here

See you on the mat!

We've done the research on foam rolling for you!

Mon, 17 Feb 2025 16:50:43 GMT

So you don't have to..

- The pain pipe.

- The agony log.

- Rollie the Ruthless.

- That which shall not be mentioned in case Jane remembers it and brings it back to class.

It has many names.

But the foam roller, or "Sir Ouchington III" as mine is also known, is definitely like Marmite.

Now, I'm not talking here about when we use it to do our Pilates exercises.

Although that can be a little, shall we say, challenging.

No, I'm talking about the torture that is self-myofascial release.

A couple of weeks ago, we spent 30 minutes with it in LiFT & FLeX.

I was not popular.

But does it work?

As usual, I've been looking at the research so you don't have to.

Specifically about whether it can help to improve flexibility.

In 2020, some researchers pulled together the data from a whole bunch of studies about foam rolling to understand:

a) does it work?

b) if yes, are there particular sets of muscles it works best on?

c) and if yes, is there a gender difference.

Spoiler alert - yes, yes and yes...

Which muscles did they look at?

The muscle groups they looked at were:

- Hamstrings (back of thighs)

- Quads (front of thighs)

- Calves

- Pectorals (chest)

- Adductors (inner thighs)

The study groups were all healthy, adult individuals who weren't injured or with pre/post surgery conditions. The comparison groups were all individuals who were stretching rather than foam rolling.

Hams & Quads for the win

The data from the studies identified foam rolling had the most positive effect on flexibility of the hip joints as a whole when hamstrings and quads were foamrolled.

And that while there was an immediate effect, the best results came from consistent foam rolling over a longer period of time of more than four weeks.

Sorry girls.

The results were mixed for whether foam rolling calf muscles improves ankle range of movement.

Short term there seemed to be an improvement, but less so long term.

This may be due to the way that the various studies were carried out; and the fact that foam rolling your calf muscles REALLY hurts.

So it could be that the study participants weren't spending long enough or putting enough pressure on to make a sustained difference.

More research needed it seems.

Men don't benefit as much as women

You'll be shocked to hear that some of the studies were only done on men.

Because obviously, it'll be the same, right? ( affiliate link means I'll make a very small commission at no cost to you if you purchase )

The data that came out of these male only studies showed no significant short-term improvement in range of movement.

Yet pooled data looking at men and women together showed a significant improvement.

So it seems it works better for women then men.

It's thought this might be due to hormone differences in the blood and tissues, that in turn affect the joint mobility.

Huh - who knew? Women aren't just smaller men after all��

But does it make YOU feel better?

These studies were just looking at the effects on flexibility.

They weren't looking at long term effects on muscle function, the amount of power output or effects on the nervous system.

At some point, I'll go off and do some more digging.

But really, only you can decide whether it helps you or whether the discomfort is too much to do it more.

In the meantime, why not check out this blog about foam rolling and this one about rolling a ball under your feet

The research is in: Get fitter now, feel sharper later

Mon, 17 Feb 2025 16:43:20 GMT

How to not get dementia?

When I first started teaching step classes, I used to jokingly say that it was my "anti-dementia plan".

You may not realise, because I make it look soooooo effortless (�� - ok, not always, and certainly not when I started!), but it's a lot!

From learning choreography and cues with the music; to saying "right" and using "left"; to not falling off my step, my little brain nearly exploded when I was new to it.

But guess what?

I've been vindicated�� ! It really is an anti-dementia plan!

And the good news is, you don't even have to be an instructor to get the benefits!

But it's not entirely why you think ��

Here's the thing. Everything's connected. Basically, make one change and it starts a cascade of other changes.

Dropping oestrogen's a big change

Oestrogen has a strong anti-inflammatory effect on our bodies.

There are two types - acute and chronic.

Acute inflammation happens when you cut your finger. The area gets hot and a bit swollen, then it gets better - a normal inflammatory response.

What our bodies don't like is when the inflammation just keeps on going and it becomes chronic.

And when oestrogen levels start dropping and we lose its anti-inflammatory protection, we're more likely to get into a chronic inflammatory state.

So what?

One of the outcomes of chronic inflammation can be insulin resistance.

Insulin helps our cells use glucose (sugar) for energy. Think of insulin as being a key that unlocks the door allowing sugar into cells to allow them to use the sugar.

When the key stops working (insulin resistance) the sugar can't get into the cells and doesn't get used. Instead, it circulates round the body, leading to higher blood sugar levels.

This can lead to pre-diabetes and, potentially diabetes itself ��

As well as causing you to gain weight round your middle, pre-diabetes and diabetes also increase your risk of cognitive issues.

Huh? You thought insulin only makes glucose available for movement?

Nope! In fact, your brain's the heaviest user of energy in your whole body. In fact, despite only accounting for about 2% of our bodyweight, our brain uses 25% of the available energy.

And new research indicates that insulin plays a key role in a number of different mental processes.

Such as:

- Gaining knowledge through thought, experience, and the senses;

- Memory formation and recall

- Processing speed

- The functioning of synapses (these allow brain cells to communicate with one another).

So if the insulin isn't unlocking the doors to allow the energy source in anymore, we can get these symptoms of dementia.

[Side note insulin is clearly not the ONLY factor, but it is increasingly being seen as an important one; along with LDL (bad) cholesterol]

That was a lot! Here's a summary!

Dropping oestrogen �� more inflammation �� insulin resistance �� prediabetes �� brain doesn't get the energy it needs �� doesn't do its jobs properly �� dementia symptoms

Does that mean that dementia's a done deal for older women?

No, absolutely not!

While the symptoms may start to appear in your 60's+, it seems that they're a result of actions taken in the 40's and 50's.

So, take action now to reduce risks later.

Obvs diet plays an important role

Eating more fresh and minimally processed foods and plenty of fiber is important.

But so's exercise.

How does exercise positively impact insulin resistance?

The research on the impact of exercise on insulin in the brain is still ongoing.

But it seems that specialized cells involved in insulin sensitivity are activated in the brain after exercise

These allow the brain to improve its capacity to respond to insulin (i.e. open the door) so it can do its jobs properly again.

And of course, exercise also improves insulin resistance itself by using up some of the circulating sugar in the blood stream without the need for more insulin.

How much exercise do you need?

I have good and bad news.

First the bad news - let's get that out of the way!

Just 10 days of physical inactivity leads to both insulin resistance and an increase in the risks to memory and learning.

And just 10 days of muscle disuse increases markers for specific proteins in the brain that are strongly associated with Alzheimer’s disease.

OK - got it! We need to do it regularly then!

The good news is that if even you don't currently regularly do anything today, you'll see a big reduction in risks simply by starting to move ��

And just in case you were wondering, you're never too old for exercise!

And how much do we need regularly?

Quelle surprise - it seems like about 150 minutes each week (22 minutes/ day) will do the job.

It's as if it's all connected! Who knew?!

Exercise doesn't just improve insulin sensitivity.

It also brings more blood to the brain; helps new brain cells to grow and reduces the risks of falls, with their associated complications.

In fact, overall, regular brisk 20 minute walks can reduce Alzheimer's risks by 45%; while improving leg strength can reduce risks by 40%.

What exercise should you do?

A good mix of cardio exercise e.g.:

- Walking, jogging or running

- Dancing

- Step aerobics

- PiYo

Plus weight-bearing exercise, twice each week, e.g.

- Strength & Stretch

- LiFT & FLeX

- Step aerobics

- PiYo

Plus anything that helps you to improve flexibility, mobility and balance, a couple of times each week

- Strength & Stretch

- LiFT & FLeX

- PiYo.

If you can do any of these outside with other people, give yourself an extra gold star ⭐

How can I help you?

Online classes are still an awesome way to get your move on.

No travelling, no childcare requirements.

Log into Zoom, do your class, log off and you're done!

All the classes are available on a Pay as you Go or membership basis.

You can join us for Step on Mondays at 7.45am or Saturdays at 9am for 45 minutes of heart-pumping fun. Bonus strength work for your legs.

You don't even need a step - you can do it on the floor

Or join us for PiYo on Saturdays at 10am for 60 minutes of athletic, flowing movement incorporating balance, flexibility and strength work using moves from Pilates and yoga

Yes, you'll get a bit sweaty and out of breath. No, there's not much jumping around. You just need a mat, no other equipment

Or, why not try Strength & Stretch on Fridays at 7.30am ? You'll get thirty minutes of weights based interval training plus thirty minutes of flexibility and mobility.

It's proof that you don't need hours in the gym to get an effective weight-bearing session in the bag!

Or, of course, there's Pilates on Mondays at 7pm and Wednesdays at 6.30pm

If you'd like to join one of our super friendly online groups, just click here to book yourself in !

The Easy Guide to your Best Stretches Ever

Mon, 27 Jan 2025 15:09:13 GMT

And we're getting scientific!

If you've been here for a while, you know we often channel our inner Katy and ask "Why are we doing this?".

But today's email isn't, in fact, thanks to Katy...but comes courtesy of Cara who also often wonders "what's this doing?".

And she asked "How long should I be holding this stretch to feel better?"

Great question!

Coincidentally, I came across a recent study over Christmas*, which was looking to understand:

- how often and for how long static stretches should be held;

- and whether there's a difference based on the muscles being stretched, gender, training status or baseline flexibility.

Static stretches are the sort you hold a stretch in one position.

As opposed to dynamic stretching where you're moving through a stretch.

* yes, I need to get out more.

How long should you hold the stretch for immediate improvement?

This is interesting.

The research suggests you'll get the most short-term benefits from four minutes of stretching for that muscle group.

Does that mean holding a hamstring stretch for four minutes?

No!

It means stretching for a total of four minutes - and not even necessarily the same stretch - e.g. 30secs x 8

That could be one 30 sec stretch lying on your back with your leg above your hips in the air.

Another 30 secs in down dog.

Yet another 30 secs sitting on the floor with your legs in front of you as you reach for your feet.

And 30 more secs, standing bent over trying to put your hands on the floor.

Then repeated (and making sure you do each leg).

Yes, they could be mixed with other stretches.

Will you still get a short term benefit if you stretch for fewer than 4 minutes?

Yes. Not as much benefit as if you did 4 mins, but you'll still get a benefit.

And 4 mins seems to be about the max stretch as it seems you won't get more short term benefit from more minutes.

How often should you stretch to enjoy long-term benefits?

While 4 minutes gives has the best short term benefit, for longer-term benefits, you should aim for ten minutes per muscle, per week.

The ten minutes can be spread out over the week.

And yes your four minutes for short-term benefit definitely count towards the total.

So, let's say you want to get more flexibility in your shoulders because you're going to be doing an upper body session in the gym with shoulder presses.

You could do your 4 mins of shoulder stretches as part of your warm up.

And then spread the remaining 6 mins out during the rest of the week.

I'm stiff as a board! Is it too late for me to start?

Nope.

The study identified that if you've got lower flexibility levels, you'll see greater improvement!

Yippee!

What's the way to the best stretches ever then?

I've been noodling on flexibility quite a lot recently.

Because - nerd.

And here's what I've got for you so you can start getting a regular flexibility practice.

Introducing "Feel Good, Move Better" a four-week stretch program designed to help you get more flexy, move more comfortably and release tight muscles.

Whether you sit for work all day.

Or you're feeling the effects of busy mid-life living.

This weekly 30-minute class will guide you through simple yet effective stretches to:

Get a baseline for your ten minutes per muscle group per week; so you can
Improve your flexibility and range of movement; so you can
Enjoy more comfortable daily movement; AND.
Start Friday energised and ready for the weekend

Here’s How It Works:

When: Fridays at 8am, starting 7th February 2025
Yes, this is part of the regular Strength & Stretch session. But you can join just for the stretching part!
Where: Delivered live via Zoom, from the comfort of your own home.
What You’ll Get: Expertly guided sessions focusing on targeted stretches for lasting relief—perfect even if you’re new to stretching.
What you'll need : A mat, a cushion, and a strap or your dressing gown belt.
What you'll take away with you : Learn the best stretches that you can repeat throughout the week.
And you'll get access to the recordings of the classes so you can practice them without me.

Ready to Feel Amazing in Just 30 Minutes a Week?

What we know about nutrition is way less than we think

Wed, 08 Jan 2025 11:41:07 GMT

That's right, we just don't really know!

I'm dropping a nutrition blog today, because I know that after the end of the festive season, many of us (me included) are finding our jeans are feeling a bit snug.

If you've been here for a while, you know that:

a) I think about food all.the.time; and

b) I am not about starting the year with denial and starvation. It's too cold for that shiz; and

c) I hate all the BS ads that come out at this time of year telling you doing "this one thing" is going to make you lose weight.

So I thought I'd arm you with some healthy scepticism so you can be more discerning in what you believe.

Because actually, what no one really tells you about nutrition is that there's way more we don't know, than we do know.

What do we know?

OK, I started this with the headline that we know less than we think about nutrition and how the body works.

There is some stuff we do know:

More exercise <> more weight loss

Meta-studies (i.e. studying the outcomes of multiple studies to draw out the consistent themes) have identified that exercise on its own is poorly correlated with weight loss.

In fact, it seems likely that if we exercise a lot, our body goes into a kind of saving mode, where we become more efficient at calorie burning.

And that often, when we exercise more, it makes us more hungry so we eat more.

Where the studies seem to indicate that exercise plays a part, is in weight maintenance - meaning that those who exercise are more likely to keep weight off.

That might be more about consistent eating habits that the individuals sustain over time as much as the exercise. We don't know ��‍♀️

We also know that the narrative about weight loss being a function of exercise has been driven largely by manufacturers of processed foods and beverages.

Take from that what you will.

Our metabolisms probably don't slow down after the age of 40

More meta-studies indicate that we underestimate the amount of calories we consume and over-estimate the amount of activity we do.

And that actually, metabolism stays fairly stable until you're in your 70's.

Sorry.

It's more than just calories in - calories out.

Our brains want to conserve energy and that's why these "just do this one thing" stories are so appealing.

But our bodies are systems and while being in calorie equilibrium (i.e. calories in = calories out) will help you maintain weight, it's not the whole story.

Sleep and stress play a big part, as does the amount of non-exercise movement you do.

And, emerging research is starting to identify that not all calories are created equal when it comes to weight gain/ maintenance/ loss.

Where you get your calories from matters as much as the number of calories (i.e. eating calories from nutrient dense foods will be way better for your whole system than the same number of calories from nutrient-poor food).

Being ultra restrictive is boring as arse.

Life's for living.

And there's nothing guaranteed to have you reaching for a big slab of chocolate than being told you can't have it.

Instead, think about doing more things that are good for you.

Add in more brightly coloured fruit veggies.

Eat more lean protein and fibre.

Move more throughout the day e.g. add a quick morning or lunchtime walk.

Add some Pilates to help calm your nervous system.

If you're not currently taking Pilates classes with us, drop me an email to jane@japilates.co.uk and let me sort you out!

Want some more reading around these topics? I've got you!

Check out these other blogs:

Five proven strategies to avoid weight gain

My five top exercises to lose weight

How to recognise scam health products

How much exercise does a bacon sanger "cost"?

Five proven strategies to avoid buying new jeans in January (without FOMO)

Thu, 02 Jan 2025 11:12:58 GMT

Do you want to avoid the dreaded "Did my jeans shrink?" moment?

Unfortunately, it's built into our DNA, but that doesn't mean it's inevitable.

Our hunter-gatherer bodies evolved to manage through periods of feast and famine.

Meaning, when food became available, damnit, we were gonna eat it. Lots of it.

And we’d use the energy needed right then, and store the rest as body fat.

Because, following a feast, came leaner times, when we’d rely on the body fat we’d stored to get us through.

Except of course, we don’t have those lean times anymore.

Now, we’re kind of feasting - i.e. normal eating where we maintain weight; or feasting properly where we put weight on all the time.

Which means our weight can keep creeping up every year.

I’m not suggesting you need to fast or starve yourself.

If you’ve been around here for a while, you know this is not my jam.

I love food waaaaaay too much.

So, instead of making yourself miserable with your own mini-famine in the New Year, here are my five science-backed strategies to avoid buying new jeans.

1 - Start the day strong

Tempted to skip breakfast to "save calories"? Don’t!

Eating breakfast within 30-90 mins of waking up can help reduce cortisol levels (which are naturally elevated in the morning).

Cortisol’s a stress hormone that regulates many bodily functions, including blood sugar, metabolism, and the immune system.

Skipping breakfast can cause cortisol levels to rise, which can lead to a change in the hunger-related hormones being released (making you feel more hungry and reducing the “fullness” signals).

What’s good to eat to help balance cortisol?

Protein: plain Greek yoghurt, eggs, beans
Healthy fats: nuts, seeds, nut butters, oily fish
Leafy greens: spinach, kale
Whole grains: quinoa and buckwheat

And, almost as if our bodies are a system, all these foods are great for bone, brain and heart health!

Who’d have thought it?

2 - Ditch the "All or Nothing" Thinking

OK, give me a high five if this sounds like you:

"Well, I had Quality Street before breakfast, I’ve blown it today - I might as well eat the whole tin, AND the crisps".

Yep, been there, had that snack-cident.

It’s OK.

You don’t need to eat perfectly all the time.

Enjoy the treats you love, but listen to your body.

Are you really hungry, or is your mouth just lonely?

3 - Navigating the Dinner Table

I know many of us grew up with parents who told us to clear our plates because “there are starving children who’d be glad of that!”

But you’re an adult now - you don’t have to.

You also don’t have to pile all the things on your plate (I can hear my sister rolling her eyes at me, because of course we do!) .

Instead, try choosing the things you’re most excited to eat.

If you eat and chew your food more slowly, you’ll be able to hear the fullness signals your body’s sending you.

Don’t forget that you can also balance the indulgences with veggies, soups and fruit.

4 - Watch your alcohol intake

I’m not trying to be a killjoy, but alcohol is not your friend.

Firstly, it’s empty calories with zero nutritional value.

Secondly, when your liver’s busy processing alcohol, it’s not doing its other jobs properly, which include storing and releasing glucose.

While this is especially a problem for anyone with diabetes or pre-diabetes, it’s not great for anyone’s blood sugar levels.

Thirdly, you’re more likely to reach for calorie-dense, sugary and salty food.

I do have a fourthly, a fifthly and a sixthly, but you get my drift!

Not saying “don’t drink” but do try and limit your intake.

Try eating some slow-release fibre-rich carbs before drinking to help balance blood sugar; and alternating alcoholic drinks with water.

5 - Close the kitchen for the night

Have your last meal of the day, as early as poss - yes, with dessert if you want.

And then close the kitchen.

Continuing to eat throughout the evening means your body's going to still be trying to digest your food as you go to bed.

So you won't sleep properly.

And when you don't sleep properly, this disrupts your hunger signals the next day. Check out this blog to learn more

Meaning you're more likely to reach for calorie-dense sweet and salty food.

And finally, I know I'm always going on about the fact that exercise on its own is poorly correlated with weight loss, but, actually keeping moving throughout the winter will help you to sleep better, especially if you do it outside in the morning.

Why do we find it hard to finish what we started?

Wed, 11 Dec 2024 15:01:55 GMT

And why it's not your fault!

Before I start, I want to be clear that this is a judgement-free zone.

Starting things and not seeing them through is part of the human condition.

You do it. I do it.

In fact, I joined THREE (yes three!) different "challenges" in September.

And I didn't manage to do any of them.

Why?

There're a few different reasons why we don't do the things.

But to be clear - none of them are your "fault".

You're not a bad person.

You're not failing.

It's OK!

Let's hop in..

1. All or Nothing Thinking

Also known as black and white thinking; or cognitive distortion.

It can come from a number of different places.

Sometimes from a place of perfectionism - "If I can't do it perfectly, I'm not going to be able do it at all".

Or a generalisation where you see everything as bad based on one event.

When you're experiencing this sort of thinking pattern, you can only see black/white, yes/no...

There's no room for shades of grey and you throw the towel in quickly.

How does this impact your health?

Perhaps you've been meaning to join Pilates classes, or been thinking for ages about picking up starting a new class.

But you keep saying to yourself:

- I'm so busy, I'll miss some of the regular sessions. There's no point in starting; or

- I'm so unfit. Last time I tried to do anything, I was really sore afterwards. I'll never be able to do it.

If you often find yourself thinking like this, it's worth the reminder that no-one's perfect.

And tell yourself that "it's only movement" - it doesn't have to be 100%.

You don't have to go crazy every time.

You don't have to do every single thing.

But doing something is a million times better than doing nothing.

2. Lack of self-compassion

Soooooooo many people say to me "I'm not good at Pilates".

Or "I'm so rubbish at this".

Constantly criticising themselves for anything and everything.

How does this impact your health?

When you give yourself a boot up the arse for not being able to do something, it makes you feel crap about yourself.

And to make the bad feeling go away, you give up.

I say this A LOT about Pilates - it's called a Pilates practice, not a Pilates perfect.

And it's the same with any of our classes.

You wouldn't expect to pick up a trumpet and be able to play like Louis Armstrong straight away, would you?

No, Jane.

Cut yourself some slack. You're doing great.

(Oh and by the way, it NEVER gets easier - you just get stronger so I make you do harder things!).

3. The Neuro-Divergent Brain and Executive Function

I firmly believe there are way more female neuro-divergent (ND) brains out there than we might imagine.

As females growing up, we're told to not make a fuss, to conform, to be a good girl.

And so we mask the traits that lead to boys being diagnosed as ND earlier in life.

But, girls and women can still struggle in the same way with aspects of "executive function", which will make it harder to achieve certain types of tasks.

And many women find that as they approach perimenopause and beyond, their ability to continue to mask traits (or even to want to), disappears.

[Executive function happens in the prefrontal cortex and includes planning, decision making, problem solving, emotional regulation, attention, and information processing]

How can this impact your health?

It can make it much harder to start AND maintain a consistent approach to your health and well being if you're ND.

Maybe you start many, many things.

And like your laptop, you feel like you've got too many tabs open!

Or perhaps, you find it hard to be flexible - so if something doesn't go as expected, it's difficult to do something else instead.

Or maybe you get super frustrated when things don't go as planned so you stop and do nothing.

Or perhaps you don't seem to be able to get organized.

Look, obvs, I'm not a doctor or in any way qualified to make a diagnosis.

But, if you think you may be ND, recognise that it will be harder and be kind to yourself.

Do what you can, when you can with your energy levels at the time.

4. Your "window of tolerance" could do with some expansion

This concept describes your ability to operate and deal with day to day stress.

In short, it's your ability to handle your feelings in a healthy way so you can function and thrive.

How does this impact your health?

When you're sitting in a place of chronic stress, it's hard for your prefrontal cortex (i.e. executive function) to work.

And instead, your amygdala - the ancient part of your brain that processes emotions, particularly fear - is in control.

So you're less likely to be able to make decisions; may find it harder to concentrate; and either not start things at all, or start and not finish them.

You might remember this blog from some time back about how to close out your stress cycle.

This will allow your amygdala to stand down and let your prefrontal cortex work.

Move. Breathe. Laugh. Cry. Hug a loved one.

Do whatever feels right to let that stress go.

Phew, it's really not my fault!

Perhaps you recognised some of these in your own life.

Maybe you've got so used to beating yourself up about not seeing things through, that it's just business as usual for you.

Or it could be you've never thought about it in this way before.

If this has been the first time you've thought about it, then let me invite you to take some time to sit with it.

Reflect on how you can let go of perfectionism; be kinder to yourself; and help your amygdala stand down.

Why Lifting Weights and Eating Fibre Could Save Your Life

Thu, 21 Nov 2024 12:14:44 GMT

Are you worried about brain health as you age?

Yeah, I get it. Me too.

Dementias are a horrible way to go.

So what can we do about it?

Well, luckily (luckily??? Wow. I need to get out more), I’ve come across several articles and podcasts about the topic this week.

What puts you at risk for cognitive decline as you age?

Obviously, some risks are modifiable and some less so.

One of the biggest risks is whether your parents or grandparents died with dementia.

Another risk is being a woman - because, of course it is.

But, even if you’re a woman and your parents had dementia, it doesn’t mean it’s a dead cert for your future.

There are definitely things you can do to mitigate your risk.

Move more!

Oh come on! You didn’t think I was going to pass up this opportunity did you?

A review of 16 studies found that exercise decreases dementia risk by 28% and Alzheimer’s risk by 45%.

Here are the highlights:

Even when there’s a genetic predisposition to dementia, those with increased CV fitness can decrease their risks.
Exercise increases blood flow to the brain, reducing vascular dementia risks;
Both aerobic and anaerobic exercise promote the growth of new brain cells which support memory, learning and neural protection.
Exercise also increases insulin sensitivity in the brain so that it can get the energy it needs to perform all its duties.
Mobility, flexibility and balance focused activities (e.g. Pilates , PiYo , LiFT & FLeX and Strength & Stretch) reduce the risks of falls and associated complications which can lead to cognitive decline.

How much exercise should you do for good brain health?

What’s good for your heart is good for your body is good for your brain:

At least 150 minutes/ week [22 mins a day!] of anything that gets you out of breath;
plus a couple of weight-training sessions;
and at least one mobility/ flexibility/ balance session.

Take care of your second brain

Recent research is starting to identify the role of inflammation as a major factor in cognitive decline.

So, what can we do to reduce inflammation in the body?

Recent research indicates that a lot of the modern food we eat can create gut dysbiosis (i.e. it’s not happy!) and increase inflammation:

Added sugars and refined carbs
Low fibre foods and limited probiotic intake
Artificial additives and pre-packed UPF

Obvs, I am not saying you can’t ever eat these things.

Nor do I subscribe to the whole “clean eating” thing or excluding big swathes of foods from your diet.

An 80/20 approach to your diet allows you to still enjoy the occasional treat.

So, what can you add to your diet to reduce inflammation and reduce the risks of dementias?

More minimally processed plant-based foods. This can include fresh, frozen or tinned.
For preference, add lots of different coloured plant-based foods to get as many phytonutrients as possible.
More prebiotics - fibre-rich foods like beans, pulses and legumes
More probiotics - this can include things like live yoghurt and fermented foods (e.g. kimchi, sauerkraut).
More essential-fatty acids from oily fish (preferably wild caught because farmed fish tend to be given a lot of antibiotics, which really upset your gut. Krill supplements are also good).

One recent review of studies identified that increasing all of these over a period of 6 months, resulted in a significant improvement (like 50%!) in cognitive health.

Obvs, I can't come round and cook for you (I would massively over-cater if I did), but I can help you with getting more movement into your life.

I have new blocks of classes starting in January 2025, and you can join the Priority Wait List:

Pilates classes in Hampton, Hampton Hill & Sunbury - join the list here

LiFT & FLeX classes in Hampton - join the list here

What is LiFT & FLeX

Mon, 07 Oct 2024 14:51:04 GMT

And who's it for?

LiFT & FLeX is a 6 week weights and mobility course for women who want to get strong without feeling bored, lost or intimidated at the gym.

And out next six week block starts on Wednesday 19th February 2025 9.15am at Hampton Pool

What can you expect?

Each class will consist of about 30 minutes where you'll learn how to safely lift weights so you can:

��️ carry the heavy shopping bags

��‍�� push the wheelbarrow down the garden

�� pick up the child and her bike

�� avoid being the wobbly old lady who can't get up the stairs

And did you know healthy joints are an essential part of strength?

That's why we'll spend about 30 minutes every week improving your joint health with stretches and mobilisations.

Sometimes, it might be 50/50 on LiFT vs FLeX and sometimes it might be a bit more of one than the other.

Why join the LiFT & FLeX course rather than go to the gym?

Quelle surprise - I much prefer a group class to the gym.

When you go to the gym:

�� Everyone's there with their headphones on not talking to each other.

�� No one's gonna help you if you need help with an exercise

�� It's boring doing the same routine all the time.

�� It can be intimidating when you go in there picking up smaller weights and the guys are in there grunting their way through 675kg*

In LiFT & FLeX:

��️ We'll all be chatting and complaining together.

��‍♀️I'll be there to give you guidance, options, suggestions and ensure you're doing it safely

��Routines change every week

��The only person looking at you is me and I'll make sure you've got the right weights for you!

* I'm not saying the chaps are doing their 675kg with good form by the way. It takes a LOT of effort for me to keep my mouth shut.

Why LiFT & FLeX is ideal for you if you're new to lifting weights.

I'm going to show you safe technique - firstly with body weight so you know what to do.

Then we're going to add weights at the level that are right for you that day.

Not saying I won't challenge you a little. Because I will.

That's how you get stronger.

And, because of the FLeX component, you'll feel strong AND flexible.

By the end of the course, you'll be doing things you never thought you could ��

Why LiFT &FLeX is ideal for you if you'd normally go to the gym.

How many times have you walked into the gym and just not been in the mood?

So you've half-arsed your workout and felt a bit annoyed with yourself.

Then scuttled home without doing your stretches at the end.

That's why working out in a group is THE BEST.

It's scientifically proven that you're more motivated to work out when:

a) you're doing it to music; and

b) you're doing it with other people

I can see when you might be able to challenge yourself a bit more and I'll be there to help you do it.

And I'll make you stretch too!

What the FAQ?

A couple of months ago, I asked my lovelies to complete a questionnaire about weight training. And here are some of the questions I got asked:

- Is it too l late for me to start lifting weights?

NOPE! Never too late.

- Do some bodies react differently and get bulky rather than toned?

I wrote a blog about this recently - click here for a reminder

In summary, one class per week won't make you bulky.

- What's better: lower weights + high reps; or higher weights + low reps?
They're both great.

High reps build stamina.

Higher weights build bone strength and density.

(We'll do a mixture of both).

The wait list is OPEN!

I have space for ten lovely ladies in the studio at Hampton Pool.

So I'm doing a wait list - first come, first served! To save your space, click here

Booking will open on 8th February 2025

Why it's harder for women to get "bulky"

Sat, 21 Sep 2024 14:29:24 GMT

Like much harder...

For those of us who were around in the 80's, there was a definite fitness vibe.

It was all about the cardio.

And looking ultra-slim (because those outfits were NOT forgiving!).

Muscles? No thank you. Not for the ladies.

"Toned" - that was the word.

What people really meant by "toned" was (is) less body fat.

So, everything about exercise was about losing weight.

The science of exercise was pretty new in those days too.

But time moves on and so does the research.

For example, we know now that exercise on its own has very little impact on weight loss.

Refresh your memory with the blog here

No more cardio?

You absolutely should be doing some cardio exercise every week.

In fact, you should be aiming for 150 minutes of moderate or 75 minutes of vigorous cardio exercise every single week .

But not for weight loss - for cardiovascular, metabolic and mental health.

Not JUST cardio!

Which brings me neatly to the nub of this blog.

It can be difficult for those of us who received years and years of conditioning that being "bulky" is bad.

The thought that we might end up looking like Arnie if we lift weights.

And that this isn't a good look on a woman.

Utter balderdash!

You definitely need to be including resistance training or weights into your weekly schedule, as well as balance and flexibility .

The research suggests that at least twice a week is a good amount.

But, and here's the important part, women in general, and older women in particular will find it VERY difficult to get "bulky".

What does it take to look like Arnie?

First you need lift heavy. And I mean heavy.

Throwing a few 2-5kg bicep curls in a couple of times a week will not give you arms like The Terminator.

Ever.

You have to put enough load through the muscles to cause them to create micro-trauma and then repair with more muscle fibres.

This takes a lot of progressive load (either more reps or more weight), over a sustained period of time to create the change.

To get to a body like Mr S, you're going to be spending HOURS in the gym lifting. Every. Single. Day.

Secondly, you need to eat enough protein to fuel the growth of muscle fibres*.

And this takes planning.

And a diet with exactly the right mix of micro and macro nutrients.

And protein supplements because more protein.

And excellent quality rest, mobility work and sleep to give your muscles the opportunity to repair.

You got time for all that shiz?

No. I thought not.

Why's it difficult for women to put on big amounts of muscle?

OK, sweeping generalisation.

I'm not saying there aren't any older women out there who aren't buff AF.

But if you're a woman past thirty, you'll find it more difficult to even retain muscle let alone put it on.

Why?

It's not just the time and effort because we're busy people!

As we age, we lose muscle mass (aka sarcopenia ).

So when we lift weights, first of all battling we're against loss, before we can start to gain.

Second, hormones.

As we come into peri-menopause and beyond, our hormone levels, including testosterone, are all falling.

And they all play a part in muscle (and bone) growth, particularly testosterone.

Third, women are fundamentally different to men

We're not just a shorter version of the same design.

Women have shorter muscle fibres meaning we're less strong to start with.

So it takes you longer to be able to pick up a heavier weight versus a man.

We also have a different distribution of adipose (fat) tissue and lean muscle mass to men.

Meaning our bodies distribute fat differently and muscles might not show in the same way.

So in summary....

Don't let a misplaced fear of looking "bulky" put you off lifting weights.

The benefits of slowing or stopping sarcopenia far outweigh (pun intended) any aesthetic concerns.

Want to try lifting weights in a fun & enjoyable (for a given value of enjoyable) environment?

I have two options for you:

Our six week " LiFT & FLeX " blocks are at Hampton Pool on Wednesdays 9.15am.

You can join the Priority Wait List here to be first to hear next time I open spaces.

Or if you'd like to grab a space immediately, you can join us on Friday mornings on Zoom at 7.30am for Strength and Stretch. Book your class here

Both classes consist of thirty minutes of weight training, followed by thirty minutes of mobility/ balance work.

*Interesting story - I met a woman who was a fitness model.

She carried a tupperware pot of mackerel round with her everywhere.

She told me it was a constant struggle to eat enough protein, and snacking on mackerel every couple of hours was her answer.

Every meal she ate was tracked to within an inch of its life. No chocolate. No alcohol. Very, very dull IMHO.

Grab your sleepy time menu

Mon, 02 Sep 2024 15:27:23 GMT

Yes, you can eat your way to better sleep

Curry. White or rose wine. Big pile of red meat. Generally eating too late.

These are NOT a few of my favourite things.

'Cos they mess with my sleep , and I'm a grouch when I don't sleep well.

Now, if you're one of those lucky people (like Mr A) who can fall asleep anywhere, any time AND stay asleep, I'm deeply envious.

But this is still for you, because I don't think there's a single adult who wouldn't like better sleep!

I did write a blog aaaaaaages ago sharing some sleep hygiene tips that you can read here.

And today I've got some other hot tips for you.

Meet melatonin and seratonin - your two sleepy stars!

As it gets dark, our brains normally release melatonin signalling that it's time to sleep.

And to make melatonin, our brain needs enough seratonin.

This is a neurotransmitter our brain makes that plays many roles in regulating mood, behavior, and sleep.

What do we need to eat so we can make enough serotonin?

One of the building blocks of serotonin is the amino acid tryptophan which can be found in many protein rich foods such as:

- Turkey and chicken

- Dairy products

- Nuts and seeds (especially pumpkin seeds)

If you're struggling with sleep, try adding more of these into your diet.

Does that mean we should avoid carbs in the evening?

Nope.

Carbs trigger the release of insulin and this clears other amino acids (as well as sugars) from the bloodstream meaning more tryptophan gets into the brain.

Huzzah.

But we'll be better served with slow release carbs so that it's a gradual release of insulin.

Great foods to eat would be:

- Starchy tubers like potatoes, sweet potatoes, yams

- Beans and legumes (bonus protein too!)

- Whole grains like brown rice, quinoa

What else will help our sleep?

- Magnesium helps convert seratonin into melatonin. Great sources are leafy greens, nuts and seeds, whole grains and beans and legumes.

I'm also a big fan of a supplement taken at night, and I do also use a cream on my feet when I remember (affiliate links mean I'll receive a tiny commission if you buy)!

- Fruits and veggies (particularly brightly coloured ones) contain antioxidants that help promote sleep. Tart cherries and kiwi fruit are especially good!

- Omega 3 fatty acids from oily fish, seafood and supplements also help sleep

- B vitamins particularly B12 and B6 are key for many sleep promoting processes. If you're a veggie, you can safely supplement.

- Vitamin D may also help regulate sleep. And as we only make it when we get sunlight on our skin, you may need to supplement from September to April in the Northern Hemisphere.

I often have my best sleep after my favourite veggie moussaka made with lentils (or replace with turkey mince), potatoes, fromage frais and brightly coloured veg.

It ticks a lot of the boxes!

Check the recipe here .

Does it matter when we eat?

Sooooo, statistical sample of one, but I know I sleep better if I eat my final meal of the evening earlier rather than later.

I know that many people are more likely to skip breakfast and not eat til lunch, with their biggest meal later in the evening.

This isn't ideal for your sleep (or metabolic health).

Try eating heavier meals earlier in the day - the old adage of breakfasting like a king, lunching like a prince and dining like a pauper isn't completely crazy!

Anything we should avoid in the hours leading up to bedtime?

Consider minimising these:

- Caffeine stays in your blood stream for a long time! I know some people who can drink it all evening long. I am not one of them.

- Spicy foods that can lead to indigestion or heart burn

- Alcohol might make you think it helps you sleep. But it doesn't.

- Heavy, high fat meals that can also lead to indigestion or heart burn.

Again, sample size of one, but these definitely upset my sleep.

What about some movement?

Yep - get outside, get some exercise in the morning. Running, walking, cycling...all the things.

Later in the day, if you can keep the exercise a bit more low key - Pilates is great with it's focus on breath work - you'll find that this helps to set you up for a restful night.

Want to try a class from home so you can get straight into your jammies after? Pilates is online on Mondays at 7pm and Wednesdays at 6.30pm. You can book here

Why balance could be your aging superpower

Sat, 31 Aug 2024 12:24:23 GMT

Why is balance such an important part of the ageing process?

Several studies have identified that balance is a really strong predictor of mortality.

Particularly when it comes to the ability to stand on one leg.

Also, you need it to do pretty much everything when you're moving - walking, running, cycling, going up ladders....and once you stop moving regularly, everything else starts to go wrong.

How should you test yourself?

Take your shoes off, put your hands on your hips and stand on one leg.

See how long you last.

You're done as soon as you shift your planted foot or put your raised foot down on the ground. Best of three.

Now repeat, with your eyes closed.

Unless you're Mr A with his freakishly perfect balance, you'll most likely fail pretty quickly.

Here are the targets by age group:

Under 40 : 45 seconds with eyes open, 15 seconds with eyes closed.
Aged 40-49 : 42 seconds open, 13 seconds closed.
Aged 50-59 : 41 seconds open, 8 seconds closed.
Aged 60-69 : 32 seconds open, 4 seconds closed.
Aged 70-79 : 22 seconds open, 3 seconds closed.

How did you do?

What's going on when you're trying to balance?

Your brain normally uses three different types of information to keep you upright:

- your eyes;

- your vestibular system (like a spirit level in your inner ear);

- and proprioceptors in your limbs that send signals to your brain, telling it what's going on and where your limbs are in space.

It's harder when you close your eyes, because your brain's got to work harder with the data it's still got.

What's the relationship between foot strength/ flexibility and proprioception?

A study this year tested the relationship between foot strength and proprioception.

It identified there's a tendency in older adults for a more forward leaning posture, with more pressure into the toes.

At the same time, sarcopenia (i.e. age related muscle loss) in the toes reduces their strength and equilibrium.

That is to say - you're pushed forward, out of balance, your toes haven't got the strength to push you back up; and your proprioceptors pick this up and tell your brain you're unstable.

The study also tested whether reduced ankle flexibility played a part and yup, it did!

Because there's lots of feedback coming from proprioceptors all over your body, including in your legs, and these also signal instability.

And when you can't move your foot from the ankles properly, you're more likely to trip over your own toes! Ask me how I know this!

[Check the toes of your shoes - are they scuffed?]

How can you improve foot and ankle strength and flexibility?

Rather than make this email the size of a phone directory, here are a couple of my oldest blogs.

Firstly, read my Top Tips for Releasing Tight Calves and Feet - this is all about foam rolling. Sorry. It will hurt!

And here are the Best Foot Strength & Stretch Exercises - this is more about every day mobility work.

And if you just want some good old fashioned balance practice check out this blog

How does doing Pilates help with balance?

When we use equipment like the squishy ball, the magic circle or the foam roller, we're often using them to challenge our balance.

Have you ever noticed how your balance is better when we test at end of class versus the beginning?

That's because you've been training your proprioception!

What else can you do for your balance?

Join us for Strength and Stretch online on Friday mornings at 7.45am.

Apart from strengthening our lower bodies generally, we often work on foot/ ankle mobility - including using the hard ball to roll our feet.

Orrrrr - and I know this is going to make some people VERRRRY happy - PiYo is back online on Saturdays from 21st September 2024 at 10am.

This'll give you a full body workout for strength and flexibility, incorporating balance work that cannot be beaten.

Want to try either of these classes? Head to my booking site and grab yourself a class!

Scientists find we age dramatically in two steps

Thu, 22 Aug 2024 11:30:08 GMT

...at age 44 and then at age 60

" Scientists find humans age dramatically in two bursts – at 44, then 60 "

In case you CBA to read the article (linked to The Guardian because there's no paywall), the title pretty much says it all.

Scientists studied a bunch of people, taking biological samples every three to six months to investigate changes in cardiovascular health, metabolism and immunity.

And what they found was that rather than us ageing gradually, it's more like three big old steps downward (there's another burst at around age 78).

As I read it, I went "oh, 44....perimenopause"...but no, it's the same for men��‍♀️ .

It really got me thinking about those steps downwards.

Because, if we're all taking a step downwards, it really matters where we start.

It's the difference between taking two steps downwards from the top of your stairs; and taking two steps downwards when you're already towards the bottom.

So what? Why am I wittering on about this?

I was listening to the Hotflash Inc podcast (" The musculoskeletal syndrome of menopause ")

It was recorded before this study came out, but the interviewee said something that stopped me in my tracks.

She said, you need to make a plan for your long term well being as you age.

You need to think about all of the things that you want to be able to do at a future point in your life; and prepare yourself now so you can still do those things.

How do you prepare?

Every single aspect of your physical health is "use it or lose it".

Balance. Flexibility. Strength. Cardiovascular health.

And losing any of them means you're preparing for the next step down, from lower on your staircase.

Meaning you finish lower.

Making it harder to do the things you want to do.

Can you make your way back up the stair case?

YES!

There is nothing to stop you improving any area of your physical health at any time.

Balance ? Flexibility? Strength ? CV Health ? You can work on any or all of them.

How can you plan for your next step better?

Grab a piece of paper and a pencil.

1. Think about your life ten years from now.

- What do you want it to look like?

- What do you want to be still doing? Travelling? Going out with friends? Walks?

- What will that require from you physically?

- What things do you need to work on NOW to make that a reality in ten years' time?

2. Now do exactly the same for twenty years from now.

How can I help?

I want all of us to still be skipping about, being a terror to all the young people as we get older.

When they see us, I want them to be wondering "what's she up to now?!"

So, once you've written your plan, let me know what you want/ need to work on now to make your future you a reality.

Then let me help you put your plan together with classes and activities that will make the difference to your next step.

How to improve your balance at any age

Wed, 21 Aug 2024 14:47:47 GMT

You're never too old!

When we were kids, our parents would regularly take us to a local Greek restaurant on a Saturday night (ICYMI, my father was Greek Cypriot).

We'd stuff our faces with taramasalata, hoummous, pitta bread and grilled meats and generally soak up the Greek atmos.

Then at some point in the evening night, the band would strike up "Zorba the Greek", and my Dad (several sheets to the wind by this point!) would leap up, wrap a glass of water in a napkine, plop it on his head, and proceed to do the συρτάκι ⬅ traditional Greek dance "syrtaki".

If you're not sure what the dance looks like, here's a link to a video . It's about 4 mins long - you don't have to watch the whole thing...but do watch at around the 1' 30" mark to check out the increasing difficulty of the dance.

Now, at this point in his life, my Dad would have been in his mid to late forties (so he'd definitely hit one of those " ageing bursts ").

And actually, I remember him doing it into his fifties at least..

So, this middle aged man would do this dance, after a bottle of wine...with a glass of water on his head.

I mean, c'mon Pops! BALANCE SKILLS!!!! ��

I had balance on my mind (ha - see what I did there?!) ..

..because we often start our Pilates classes with some balance work.

And generally, we all, including me (but excluding Mr A who has freakishly perfect balance), "wind down the windows" trying to stay upright.

So, where am I going with this rambling tale?

OK, you do not need to be able to do a syrtaki with a glass of water on your head (though of course, if that's your thang, have at it!).

Buuuuuuuutttttt here are a bunch of other things that you do need balance for:

- Riding your bicycle (hands free if you're Claire E!);

- Playing golf, football, netball, basketball...;

- General fitness classes (including Body Step and PiYo!);

- Running;

- Skiing, snowboarding, surfing or skateboarding;

- Dancing (with or without a glass of water on yer noggin);

- Walking, especially on uneven or slippery surfaces;

- Going up and down stairs;

- Climbing up a ladder;

- Reaching up to get a big dish out of an overhead cupboard.

That is to say, pretty much everything that does not involve you sitting still on your sofa.

It's never too late to work on your balance!

And being older is not an excuse, because if you continue to use it, you won't lose it.

If I seem evangelical about it, it's because I am.

Here are some balance practices for you..

OK, we all know that I regularly suggest cleaning your teeth standing on one leg.

Here are some more that will keep you upright for the long haul (increasing levels of difficulty):

- heel to toe walking

- single leg squats (place the other foot lightly on something unstable like a ball or foam roller or lift the knee);

- load/ unload the dishwasher standing on one leg

- step up on to the bottom stair, lifting the other knee.

- hopscotch down the road (guaranteed to raise a smile and your heart rate);

- hop from one foot to the other;

- συρτάκι (I might actually organize a group outing for a lesson one time! It's really good fun!);

- Step or PiYo on Saturday mornings (not tried them before? Click here to try a class)

You'll notice that these are all moving..because balance is something that happens in the moment.

Anyone can balance while being completely still. But when you need it, is when you're on the move!

Why do I keep getting cramp?

Mon, 19 Aug 2024 14:42:56 GMT

AAARRRRGGGGHHHHHH! Crrrrrraaaaaammmmmpppp!

It happens to all of us. There you are, mid-exercise, when suddenly - it strikes!

Those little daggers in the back of your leg, your foot or calf.

What is cramp?

It's a temporary, involuntary contraction of a muscle...I say temporary, it often feels like it's going on for-ev-er!

What causes it?

Cramp's notoriously unpredictable, so it's hard to do proper studies on it.

But there have been observational studies indicating that dehydration can be a cause, especially if the temperature is higher.

What does it mean for you if you regularly get cramp in the middle of class?

Make sure you're drinking enough during the hours leading up to your class (overall aim for 1.8-2 litres/ day).

Is it just dehydration?

As I said, it's hard to study, but apparently, some lucky souls have participated in studies where someone applied an electrical stimulation to their shortened muscle to try and induce cramp.

Sounds fun.

Not.

What the scientists (Spanish Inquisition?) found was that the muscle wouldn't always cramp...but that hydration status played a part in likelihood of a cramp.

So, no, not always, or not just dehydration.

If not just dehydration ..what else?

The studies seemed to indicate that cramp was more likely when the muscle was being asked to work while already shortened.

Which kind of explains why hamstring cramp in bridge, or foot cramp when we're pointing our toes, occurs.

How can we avoid cramp during should bridge work?

My observation is that it happens less if we're really using our butt muscles to lift our hips.

When we default to relying on our hamstrings, we're more likely to get cramp.

So, as soon as you lift your butt off the floor, start squeezing it.

I'm reading a meta study as I write this, and there was some research done in athletes.

It seemed that they were more likely to get cramp at the start of the season when fitness was lower.

It's making me wonder if there's a part to play here in having been sat on our hamstrings all day (where they're squished while at the same time. being passively shortened).

Then, if we're not engaging our glutes enough, our "unfit" hamstrings cramp.

Just my theory there!

What about foot cramp when we're pointing our toes?

Again, my observation is that this happens more often when we're lying on our fronts, or we're in all fours.

I notice it particularly happens when we're extending our leg away from our hip.

It makes me wonder whether there is some correlation here between again, use of the glute max to extend your leg from the hip; versus trying to "kid your brain" you're extending by reaching with the toe knuckles.

I do notice that it happens less frequently when we think about reaching the feet away from the ankles and don't scrunch the toes up.

And use our butt muscles. Again.

How do I avoid cramp?

Well, a good start is to stay hydrated, especially in warm weather.

But, another study seemed to indicate that while stretching is the cure when it happens....it can also help some people as a preventative measure.

So stretch more (8.15am on Fridays anyone?).

There are also a whole heap of other folk remedies and cures...but none of them have good scientific studies to support them.

Although pickle juice seemed to come up with an honourable mention.

In fact, the main thing that I took from the paper* I was reading was that no one could really agree on what was the underlying physiological reason for the cramps; or what to do to stop or avoid them.

Not sure that this really answered Mary's question, but it was an interesting read anyway!

* Study is "Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining" and can be read here if you want more

To do: Add mobility and stretching work to your schedule

Mon, 05 Aug 2024 13:20:48 GMT

A small change that leads to big changes!

As so often happens with my blogs and emails, this one came from a conversation I had at the end of a class.

In summary, the conversation was that doing regular mobility work as you get older isn't a nice to have.

It's essential.

It's why I always finish every class with a stretch.

And why our 30 minute "Stretch" class on Fridays at 8.15am is a non-negotiable (book here ).

(If you're a Gold or Deluxe member, don't forget you have access to the Virtual Vault and can do the class on-demand).

Why is mobility work essential?

Because mobility's exactly the same as strength, endurance and balance.

As we age, doing nothing doesn't mean nothing happens.

It means you actively lose it.

What is connective tissue?

From muscles to fascial tissue, ligaments and tendons, blood vessels, bones, skin, your digestive tract. They're all connective tissue.

Your connective tissue stores fat, carries nutrients and holds your body in shape. And it's made up of fluid, collagen and fibres.

What's going on as we age?

Firstly, don't think about "as we age" as being old.

This all starts happening from around age 30!

- The amount of collagen in our cells and connective tissue starts to reduce, particularly in women where it's closely linked with reducing oestrogen levels. This leads to connective tissue becoming less elastic.

- The amount of lubricating fluid in your joints reduces meaning joints don't move so nice.

Buuuuuut and here's the important bit, at least half the loss is caused by inactivity.

Meaning, it's not inevitable. You can influence how much you lose AND you can start to reverse it at any time.

How often should we do mobility work to offset/ reverse this loss?

Every day.

Does it just mean stretching?

Passive stretching is a great start. Remember this blog ?

But what's even better is mobility work that moves.

What might that look like?

We want to try and stretch our bodies in as many ways as possible.

This can include activating:

- diagonally across the body;

- the front, back and sides of the body;

- the arms.

And remembering that everything is connected (it's called connective tissue for a reason).

So when you impact one thing, you impact everything.

Want a couple of mobility exercises you can do every day?

I've recorded a new video for you and it's especially good if you sit a lot every day.

Minimum: do it once/ day

Better; do it 3-4 times/ day

Best: every half hour [<= I know that's not going to happen!]

Perform each exercise for 4-10 reps each time.

Doing four reps will stop you getting worse than you are today.

Doing ten reps will lead to improvements in your mobility.

If you've got questions, please email me at jane@japilates.co.uk - I'd be delighted to help!

Eat all your green veggies if you want fewer colds and bugs

Mon, 05 Aug 2024 13:09:15 GMT

Your Mum knew what she was talking about!

Recently, I've been listening to the audio book of Ultra Processed People (affiliate link).

And I'm still processing (pun intended) a lot of the things I learnt.

So today, I wanted to talk about food, your gut microbiome and how it interacts with immunity.

With the C-word making an unwelcome summer reappearance, I think it's appropriate.

What is "the immune system"?

It's the cells, tissues and organs including white blood cells, tissues and organs of the lymphatic system (thymus, spleen, tonsils, lymph nodes, and bone marrow).

What does the immune system do?

Put simply, it acts as the first line of defense against viruses, bacteria and other microbes and works to destroy them if they enter the body.

What's the gut microbiome?

This is the collection of millions of bacteria (up to 1,000 different species) that live in our guts and which help with digestion as well as destroying harmful bacteria and helping to control your immune system.

How does the gut microbiome control the immune system?

These millions of microbes recognise invading bacteria and viruses (and kill some of them!) and send messages to the immune system.

This leads to the production of the immune response and the release of protective peptides, cytokines, and white blood cells that swarm to the invader to kill it.

Variety is the spice of life...literally.

To get the best response from our immune system, we want lots of gut microbes with lots of variety who can send lots of messages to activate it.

The more different types of microbes you have, the better.

Different types of microbes eat different things

Meaning that if we want to have lots of variety, we need to provide the gut with lots of different types of food.

What happens if we don't feed our gut microbiome right?

Recent studies indicate that if we have a reduced number of microbes or the balance of types of microbes gets disturbed - known as "gut dysbiosis" - and it can make you more susceptible to disease.

And not just illness caused by bacteria and viruses, but metabolic diseases such as diabetes, and other inflammatory diseases.

What should we eat to reduce risks of gut dysbiosis?

Lots of fibre, fruit and vegetables. Some protein. Some fats.

The more variety, the better. Aim for 30+ plant-based foods/ week.

Oh, and stay hydrated too.

(Want a tasty veggie-packed Moussaka recipe that will keep your microbes happy? Check out this moussaka )

Other things that help the gut?

It's becoming apparent that there's a very strong two-way conversation between the brain, the nervous system and the gut microbiome.

So things that reduce stress and activate your parasympathetic nervous system will keep your microbiome happy.

Antibiotics are known to wreak havoc (their job, after all is to kill bacteria!).

And while you can choose to only take them only if it's absolutely necessary, they can be hard to avoid in meat.

So reducing meat intake (particularly red meat) will help.

Finishing where I started with ultra-processed food - avoid it as much as you can.

Research is starting to show that it creates gut dysbiosis by starving your microbiota of the food it needs to survive.

I could go on..

I've really struggled to keep this email to a reasonable length. So much interesting stuff!

If you want to learn more, apart from Ultra Processed People , I strongly recommend Dr Jenna Macciochi who's an immunologist.

You can follow her on IG here and check out her book The Science of Staying Well (affiliate link).

In summary then - do as your Mum told you and eat all your veg up to be big and strong!

DOMS - What is it? Why should I welcome it?

Mon, 05 Aug 2024 12:57:04 GMT

DOMS-DOMS-DOMS-DOMS (ouchie!)

Today's blog is brought to you by the DOMS (aka Delayed Muscle Onset Soreness) I'm currently experiencing post leg-day.

DOMS can be a beast, leaving you feeling sore or stiff after exercise.

And despite how it feels, it's actually a GOOD sign that your muscle is healing into a stronger state than it was in before the exercise! Huzzah for that ��

What is it?

It's the totally normal sensation you might get after trying something new, or after pushing yourself a little harder than usual.

It usually shows up a day or so after the exercise; may last 2-5 days; and can affect anyone of any fitness level...yes, even instructors*!

- Spent a long day cutting back shrubs in the garden => ooh hello, achy shoulders.

- Partner made you do 101 burpees => hello achy everything!

- Tried a new Pilates class => achy abs and hips could be paying you a visit.

- Been lifting heavier weights/ doing more repetitions (��) => yup, definitely.

What causes it?

It's thought to be caused by the exercise causing small scale-damage (microtrauma) to the muscle fibres.

After the unaccustomed exercise and microtrauma, the muscle quickly adapts to prevent muscle damage, and soreness, if (when) the exercise is repeated.

This is called the "repeated bout" effect.

As a result of this effect, as well as reducing soreness next time you do the exercise, you'll also recover from any stiffness more quickly next time too!

Can you completely avoid it?

Probably not completely avoid it (unless you do absolutely nothing to put your body under novel stress), but you can reduce it.

Making sure you warm up properly and stretch a little before exercising can help. Also try increasing intensity slowly, so you get the most benefit of the repeated bout effect.

Should you completely avoid it?

Aaaahhh, now that's a better question!

No, you shouldn't completely avoid it.

Why? Because it's a sign your muscles are adapting and getting stronger which is absolutely what we want! Remember this ?

Can you do anything to reduce the discomfort when you do get it?

Yes! It usually disappears after 72 hours anyway. But increasing blood flow to the muscle may help:

✅ Low intensity exercise (go for a walk or do some yoga)

✅ Massage or foam roller

✅ Light stretching

✅ Hot bath or sauna

✅ Painkillers or anti-inflammatory tablets or gel.

Can you carry on exercising while you have DOMS?

There's some evidence that it can actually reduce the pain...and I personally find that moving again helps to reduce the stiffness.

Does the fear of DOMS put you off doing things?

Look, I know it's unpleasant. I don't like getting it either.

But reminding yourself that it's a GOOD thing and that it's just a sign you're getting stronger, can help you to feel less fear of it.

Have you got questions? Drop me an email to jane@japilates.co.uk and let me know

* The very first time I did PT, I was so sore and stiff after, I couldn't walk, sit, stand up, cough or laugh for about five days. It was better the second time, and better still the third...

Why I'm prioritising strength training ...

Tue, 16 Jul 2024 11:43:59 GMT

And you should too

Well, that's my first couple of gym sessions after holidays in the bag.

And if you've been here for any length of time, you'll know that I do not particularly enjoy going to the gym.

I never regret a session, and I always feel better after I've done it. But I never look forward to it.

So what is it that keeps me going?

Strength training for good, old-fashioned aesthetics?

OK, I'd be lying if I said I don't like that my shoulders and back are starting to look more defined.

But it's not what made me pick up the weights, and it's not what keeps me going.

It's all a bit more complicated than that.

OK, I'm a fitness professional, so I read things and do my regular professional development on my topics.

So here's what I know and how it's impacted my decisions to pick up the weights.

Strength training reduces our risks of broken bones.

Our bones increase in density and strength up to the age of 35. After that, they start to lose density and also strength.

If you'd like a quick crash course in what's happening, check out this blog .

Now, I've said many times, I have an absolute fear of being a wobbly old lady who falls over and breaks a hip, so this is an important one for me.

Why does weight-bearing exercise specifically reduce the risks of broken bones?

Because when you make your muscles stronger, your bones have to become stronger in response to the stress being placed on them by your muscles.

Which bones are older women more likely to break? Hips, vertebrae, wrists and ankles.

So we want stronger glutes as well as all the other muscles around our hips and legs; stronger backs; and stronger shoulder and arm muscles.

Of course, we want to fuel our training by eating right for our bones too

Strength training reduces the risks and effects of long-term chronic conditions

Reducing oestrogen levels put the female body in a more inflammatory state.

And chronic diseases such as diabetes, rheumatoid arthritis, CV disease are all the results of inflammation.

Strength training reduces inflammatory reactions by:

- Reducing blood sugar: Sugar is your body's source of energy so if you have free sugar floating around in your blood stream , strength training (and cardio exercise too) converts it to the form that's usable and then uses it up.

- Reducing certain fat cells, which put out signals to the body that increase inflammation.

- Stimulating the immune response that counters inflammation.

What sort of strength training should you do?

Pilates is, obvs, a form of strength training where you're using your own body weight, or small equipment to build muscles.

But maybe you want something that's going to put your muscles and skeleton under a bit more stress?

I've got you!

Fridays 7.45am Strength and Stretch is my weekly online weight-based interval training class. You'll "enjoy" 30 minutes of strength training to make you stronger, followed by 30 minutes of stretching to ensure that you maintain your flexibility too.

Saturdays 10am PiYo join us on Zoom for a music-based class, taking moves from Pilates & yoga (clue's in the name!) to deliver you a sweaty, athletic class that will work your legs, upper body and abs while you improve your flexibility.

You can book either of these online classes here

**COMING ON 6TH NOVEMBER 2024 **

Wednesdays 9.15am L1FT & FL3X Hampton Pool.

I'm super excited about this brand new class. If you want to step up your strength training, but don't want to go to the gym (because YAWN ��), this is for you! More details to come. The wait list will open shortly.

Sugar and Glucose Spikes - should we worry about them?

Tue, 16 Jul 2024 11:06:27 GMT

Or are they a storm in a (sweet) tea-cup?

A quick caveat - this blog is by way of general information.

I'm not a microbiologist, nutritionist or a registered dietician. And I'm not qualified to give you any medical advice or write diet plans for you.

However, as you know, I am interested in all topics wellness and am very happy to read technical stuff and hopefully, make it less technical for you.

So, today's question - glucose spikes...what are they and should we be trying to manage them?

Glucose spikes - what are they?

Put really simply this is when glucose builds up in your bloodstream quickly.

This can happen after you've eaten - usually around 1.25 hours after - and the food has been broken down into its constituent parts.

And alongside that glucose spike, you get an insulin spike as the body reacts to try and process the glucose.

If you want more of the techie stuff going on, check out this blog

Is it bad to have glucose in your blood stream?

No, glucose is the primary source of energy for every cell in your body so you need glucose.

But what the body likes is a nice steady state of glucose, because when we have too much of it, our sugar management processes can't do their job properly.

What happens when the sugar management processes go awry?

Every time the body detects glucose, it releases insulin, which acts as the key to get the glucose into cells for further processing.

If there's too much glucose, and a lot of insulin, the body key stops working. Your body is said to be "insulin insensitive".

So more insulin is released, but the glucose is still swirling around.

To be clear, insulin insensitivity isn't something that happens with a one-off sugar binge.

It takes a while of repeated or consistent high blood sugar.

And over time, it will move from insulin insensitivity to insulin resistance to diabetes.

OK, that doesn't sound fun.

Not fun at all.

In fact, here are a bunch of other things that have been identified as being directly related to uncontrolled blood sugar:

- low mood (⬅️sugar influences the brain rewards circuitry)

- cognitive function (⬅️leads to higher incidence of dementia, Alzheimers and vascular dementia)

- hot flushes (⬅️still not fully understood, quelle surprise, but sugar crashes seem to make a flush more likely)

- sleep quality (⬅️which can lead to you eating more sugar and fatty foods)

- imbalance in gut bacteria (⬅️ which can also lead to mood changes)

- increased cortisol levels (⬅️ stress hormones)

But the good news is that insulin insensitivity and resistance are both fully avoidable AND reversible.

How can we avoid glucose spikes?

The spikes are more likely to happen when a lot of glucose is dumped into the blood stream in one go.

Foods that create this effect are said to have a "high glycaemic index level".

The sort of foods that are high GI can easily be broken down into glucose and tend to be things that are highly processed like breakfast cereals, crisps, cakes, biscuits, ice-cream and white bread; as well as foods like cooked potatoes, jasmine rice, watermelon or dates.

Foods that are low GI can't be broken down so easily. This means that the glucose is released into the blood stream more slowly and the amount of insulin released can keep up with it.

Vegetables , lentils, wholegrain bread, whole fruit, beans, peas, oats, apples and oranges tend to be lower GI.

In many cases, it's the amount of dietary fibre that makes them harder to break down.

Interestingly, cold food digests slower than hot foot; and some foods that are high GI, like potatoes, act as low GI once cooled (it's to do with how the starches react to heating and cooling).

How do I know if I'm having a glucose spike?

You probably won't unless you're wearing a glucose monitor.

Are they more challenging for women?

Yup.

Both excess and low levels of oestrogen have been linked to higher levels of insulin resistance.

So it's a good idea to keep your blood sugar levels stable so you don't over-stress an already stressed system.

What else can I do to avoid or reverse insulin insensitivity or resistance?

We've already talked about eating more fibre....eating more protein can also help as it leaves you feeling fuller for longer and less likely to reach for the biscuit tin.

It wouldn't be me if I didn't talk about the benefits of exercise. This allows your muscles to use the glucose that's in your system.

In fact, going for a brisk 15 minute walk after your meal has been shown to reduce glucose and insulin spikes.

Managing your stress levels and sleep also have a massive impact on what you eat and want to eat; as well as on your body's ability to process the food.

And finally, I seem to find myself saying sorry for this a lot....but reduce your alcohol consumption. Most alcohol is high in sugar.

My Favourite Moussaka Recipe

Mon, 15 Apr 2024 15:19:06 GMT

And it's meat-free too!

I'd like to be able to say that this moussaka recipe was handed down to me from my Dad.

But actually, it wasn't something that he cooked very often. In fact, I think he probably cooked lasagne more regularly.

It's probably because it's a very Greek dish as opposed to a Cypriot one (yes, the food is slightly different).

Whatever, I love it and have made it many times, with different recipes, ...and this is my quick veggie version.

Of course, if you want to make it with minced meat, you can do that too*

I'm not pretending this is an authentic moussaka recipe. But it is tasty, healthy and full of veggie goodness that will make your gut microbiome very happy.

Ingredients for Jane's Veggie Moussaka & Tomato-Olive Salad

(Serves 2 - takes about 45 minutes)

Cooking tools you'll need: large pan with lid, baking tray, ovenproof dish

- 1 aubergine, sliced into 1 cm thick rounds

- 1 medium sized potato, sliced into 1 cm thick rounds

- 1 red onion, chopped finely

- 1 courgette, chopped into small bit-size pieces

- 1 clove of garlic, crushed

- olive oil

- 2 tsp of dried oregano

- 2 tsp ground cinnamon

- 2 tbsp sun dried tomato paste

- 1 red-wine stock-pot

- 1 tsp Worcestershire sauce

- 440g tin of lentils, drained and rinsed

- 440g tin of chopped tomatoes

- 75g creme fraiche (I use fat free, but you do you)

- 40g grated Parmesan

- Salt & pepper

For the salad:

- 200g ripe cherry tomatoes

- 10 pitted black Kalamata olives

- Chopped parsley

- Extra Virgin Olive Oil

How to make it:

Pre-heat your oven to 200C / 180C fan.

Lay out the aubergine and potato slices on the baking tray. Give them a good glug of olive oil. Place in the heated oven for 15-20 minutes; and remove when the potato slices are golden and the aubergine slices are soft.

While the aubergine and potato slices are cooking, heat a drizzle of olive oil in your frying pan over a medium heat. Add the onion and courgette, season with salt & pepper.

Cook stirring until soft and golden (6-7 mins). Add the oregano, tomato puree, ground cinnamon and garlic. Cook for another minute.

Stir in the tinned tomatoes, Worcestershire sauce and stock pot. Half fill the empty tomato tin with water, swill out the tin to get all the tomatoes out and add to the pan.

Bring to the bubble and add your rinsed lentils. Stir them in well.

Lower the heat to low-medium, pop on a lid and leave to simmer for about twenty minutes. If it looks a bit dry, add a splash more water.

While your sauce is bubbling, prepare your Tomato & Olive salad.

Half the cherry toms and place them in a bowl. Give them a little grind of salt. Slice the Kalamata Olives in half and add them to the bowl. Now add your chopped parsley (as much as you like!) and a really good glug of EVOO. Mix it all up.

Once the sauce is ready, transfer half of it to the oven-proof dish. Layer the slice potatoes over the top.

Add the rest of the sauce and layer the sliced aubergines.

Finally, dollop over the creme fraiche and then spread it out evenly. Finish with sprinkling over the grated Parmesan and some ground pepper.

Switch your grill to high and place the moussaka under the grill. Cook until the cheese is bubbling, about 5 mins,

If this was authentic, you'd be leaving this to cool to tepid before serving. But I prefer food that is mouth-burningly hot so would usually serve immediately alongside my tomato & olive salad.

ENJOY!!

* If you want to use minced meat instead of lentils, brown off the mince until there's no pink meat remaining before cooking anything else. Pop it aside, fry the onions etc, then add the mince back in at the same point you'd add the lentils.

Want to feel "Strong Like Bull"? Add these foods to your diet

Sat, 09 Mar 2024 08:00:00 GMT

What to eat if you want stronger bones

Today's blog is brought to you by strong bones!

And just for a change, my focus this week is what to EAT to keep your bones strong.

Of course, let's take it as read that if you're over thirty you need to do weight bearing exercise at least a couple of days per week. This could be body-weight exercise, like Pilates or PiYo, or lifting weights..just do the exercise!.

Right, let's crack on:

I would love to say these are my recipes, but I found them on Pinterest!

1. Salmon Florentine - includes salmon (natch!), spinach, cream for loads of calcium and vitamin D. Serve it with some freekeh on the side.

2. Quinoa, Black Bean and Avocado Salad - this one is super rich in magnesium

3. Tofu Buddha Bowl with Peanut Sauce - you can also replace the white rice with brown.

Hope you enjoy the recipes!

How to recognise scam health products

Tue, 05 Mar 2024 14:21:50 GMT

How do you know if that health product is a scam or will really work?

Yes, it's that time of the year when I throw my metaphorical toys out of the pram again.

I am, of course, talking about the endless stream of ridiculous posts claiming to help you to lose weight by (in no particular order):

- Wall Pilates

- Hula-hooping

- Drinking detox tea

- Detox soups

- "do this one exercise"

Now, I recognise that not everyone's looking to lose weight.

However, at this time of year, there are so many ads all over every online space that it's hard to miss them.

And for the most part, they're utter BS.

So, just for you, here's this year's debunking special where we just apply some common sense to ludicrous claims.

My Top 5 Exercises to Lose Weight

Tue, 05 Mar 2024 13:49:24 GMT

My Top Five Exercises to Lose Weight This Spring

TL:DR? No, this isn't really five exercises to lose weight! But it is a bunch of tips that could actually help you to do it.

And yes, there are links to lots of different blogs I've written over the last few years in case you want to dive deeper into any of the topics!

The most frequently asked question I receive is variations on "Help! I've put weight on over the pandemic/ due to being perimenopausal...and I can't seem to shift it. Please share some exercises to make it go away!"

And now, I have an admission to make...the title of this blog is totally a "bait and switch"! I do NOT have "Five exercises to lose Weight this Spring" for you.

Sorrrrrreeeeee. I wish I was the bearer of better news.

Unfortunately, there aren't any exercises that, on their own, are going to shift weight you've put on round your middle. So, instead of exercises, I am going to share 8 top tips to help you, if weight loss is your goal.

Of course, this isn't to say that exercise isn't important and doesn't play a part! It does so many things for you - metabolic and heart health, muscle strength, mental wellbeing, balance, coordination - that actually, its place in weight loss is the least interesting thing about it!

If exercise alone does not make you lose weight - what does? Well, you need to be in a calorie deficit (i.e. energy in is less than energy used).

It's also complicated by hormones, sleep, stress levels and your " non-exercise activity thermogenesis " (i.e. how much energy you burn when you're not actually exercising).

I also read a very interesting meta-study that indicated that our metabolisms do NOT drop once we're past the age of forty. What drops is our activity level, while at the same time, we simply underestimate the number of calories we're taking in.

And, finally, sorry, but when you lose weight, it's more or less impossible to have any control over where it comes off.

If it seems inevitable that the scales are just going to keep going up , I promise there are things you can do.

3. Make sure you're drinking enough water.

Your brain might be mistaking a "thirsty" signal for a "hungry" signal. So if you think you're hungry, have a glass of water.

Wait 15 minutes...still hungry? Then eat something.

4. Eat more fruit and veggies

Apart from keeping your gut biome happy, they will help you to feel fuller for longer because of the volume of water and fibre.

If you've had the water and you're still hungry, why not grab a snack of an apple, some carrots, or some grapes?

Yes, I realise that they don't give you the same rush as a couple of choccie biscuits. But, they also don't give you the same sugar crash as a couple of choccie biscuits.

5. Focus on your protein

Lean protein will also keep you fuller for longer. So dialling up your protein intake can be a great way to stop the hunger pangs.

If you've drunk the water, eaten the veggies and you're STILL hungry, grab some lean protein.

What Age Should you Stop Doing Cardio Exercise?

Thu, 29 Feb 2024 17:13:20 GMT

Am I too old for cardio?

You may imagine me getting up early every Saturday morning and typing feverishly before hitting the send button so my weekly email wings its way to your inbox (not on my list? Why? Click here to receive my highly informative and entertaining newsletter and get a free Resistance Band Workout).

The truth is, I actually write them on Monday mornings and schedule them to arrive on Saturdays...aaah, that makes much more sense, right?

There are two reasons for this:

1. I am not that creative early in the morning. In fact, it's a truth universally acknowledged that I can barely string a sentence together until I've had at least two cups of Earl Grey tea (and preferably three).

2. At the time the newsletter actually arrives with you around 8am, I'm usually setting up the Virtual Studio ready for Saturday morning Step and PiYo classes.

Someone asked me recently whether I'm planning on stopping teaching or going to this type of class. And I was noodling on when would be the right time to stop.

And where I came out was that I'm going to keep going as long as I can. Why?

Because I know that the longer I continue to do all the things, including cardio, strength, balance and coordination work, I'm reducing my risks of

1. Osteoporosis/ osteopenia

2. Falls

3. Cardiovascular disease

4. Insulin insensitivity and metabolic syndrome

5. Cancer (because I didn't enjoy it much last time round and don't fancy doing it again)

6. Poor mental health

What's the best cardio to do for overall health?

Anything that raises your heart rate is fabulous:

Cycling ✔️

Walking briskly ✔️

Dancing ✔️

Swimming ✔️

Rowing ✔️

Running/ jogging✔️

Netball ✔️

Golf ✔️ (especially if you're walking the whole course with your golf-sticks)

Any aerobic classes ✔️ (Also, do not underestimate the power of group exercise to improve your wellbeing!)

Pilates, but very fast (⬅️ Pilates teacher joke!)

Contains an affiliate link - meaning I get about 2p commission from Amazon, at no cost to you, if you purchase.

I haven't done any cardio exercise since PE at school. Isn't it too late to start now?

Would it surprise you to know that I LOATHED PE at school?

At my school, it was rounders, netball, cross-country running or hockey.

The stress of (not) being picked for a team.

The cold, wet and mud.

The threat of a hockey stick to the shins (OK, maybe this was also my least not-favourite on account of also being able to apply a hockey stick to someone else's shins).

It was only when my sister talked me into going to an aerobics class when I was in my early twenties that I found my thing and my people.

Group Exercise is THE BEST!

And that's the essential thing - you HAVE to do something you enjoy , or you won't do it at all.

Might I injure myself if I start doing cardio exercise?

If you do nothing, you stand a much greater chance of long term health issues.

As opposed to the risk of maybe being a bit sore for a few days (always work with a qualified instructor...ahem...that's me by the way!).

I don't have time to do any exercise. What should I do?

The minimum that any of us should be doing is 150 minutes per week. Or 22 minutes per day.

Are you telling me you don't have 22 minutes spread across your 24 hours?

OK, OK, stop nagging Jane. Where should I start?

Don't think you have to start out full pelt - walking netball (or football) are fantastic. So's PiYo.

They're all low impact but can be made as high intensity as you want.

And, when you go out for a walk, make it a brisk one, not a leisurely stroll. You should be a little out of breath!

If I've still not convinced you, check out this 25 minute program on BBC Sounds featuring an 85 year old triathlete who started exercising in her fifties!

And if I have convinced you and you'd like to try PiYo (or Step), click here to try a class online for free

Why do your joints crack?

Thu, 29 Feb 2024 16:46:32 GMT

Why do my joints crack?

Today's blog being brought to you by Mr Kellogg and a Pilates lovely who asked me:

"My joints were making noise like "Snap, Crackle and Pop" ⚡ in class tonight. What's that all about?"

She then wisely ran off before I could start with one of my long, rambling answers. Meaning, you all get to enjoy it here.

Don't know about you, but when I get up from my desk after a couple of hard hours of tip-tapping at my keyboard, my ankles sound like someone crunching on glass!

This sound actually has a name: "Crepitus".

Maybe it's not your ankles that crack - maybe it's a knee, shoulder, elbow, fingers, or maybe even your spine (particularly in the thoracic or mid/upper section).

In the case of this sort of crack, usually when you move after a period of immobility, it's a one-off that leaves you feeling kind of freed up.

This type of crepitus is caused by a build up of air in the synovial fluid (i.e. the oil that allows your joints to move freely). And when you move, the bubble of air pops.

It probably won't crack again for a while as the air has to build up a bubble again.

My joints make a repeated clicking noise...what is it?

If you find that you get something that's more of a repeated click during a specific movement rather than a one-off crack, it could be a tendon or ligament moving over a bone.

I have what's known in my family as "The Lamb Bone". This is when I move my hip in a certain way and it clicks every time like a knuckle of lamb (sorry if you're squeamish or a veggie!).

Imagine having an elastic band over your thumb and first finger and then moving your thumb so the band snaps over the knuckle....it's that sort of action.

Should I be worried when my joints crack?

If the joint's not causing you any pain and the noise isn't accompanied by any swelling or continued stiffness...then it's most likely OK.

However, to be clear, I am not a doctor and diagnosis is very definitely outside of my scope of practice!

If you experience pain, swelling, continued stiffness, decreased mobility or loose, unsteady joints alongside the clicking/ popping, please go and see your doctor for further investigation.

What's the best way to protect my joints and stop them cracking?

Oh, I'm so glad you asked! Although I bet you're already expecting my answer...

1. Work on improving the strength and flexibility of the muscles around that joint.

Remember that if a joint feels stiff, it mightn't just mean that it needs stretching. Your nervous system might also be reducing your available range because the muscle isn't strong enough.

Pilates is a superb way to improve strength and flexibility...quelle surprise.

2. Move regularly

I know, I am a bore. And also guilty of sitting for too long in one position.

3. Practice your balance.

Huh? Didn't think I'd pass up an opportunity to tell you to do this, did you?

We all want to avoid falls and trips and accompanying injuries. 'Nuff said.

4. Drink your water!

Everything works more smoothly when it's properly hydrated. Think back to the elastic band example I gave earlier.

If the band has gone all hard, it loses its elasticity, and is far more snappy!

And with that, today's lesson on crepitus is done!

Why should you use a foam roller?

Thu, 29 Feb 2024 16:14:36 GMT

It's time to show your foam roller some love

Recently, the Friday morning online posse did a whole hour of "Stretch".

Usually, it's thirty minutes of Strength (weight-based interval training) followed by thirty minutes of Stretch.

But, we'd all had a bit of a week and decided that what we needed was something a bit more restorative.

So, we grabbed hard balls, foam rollers and yoga straps and got to it for a whole hour.

We started at our feet and worked our way up with a mix of stretches and myofascial releases using the ball and roller.

I won't lie to you - using the hard ball and the foam rollers produced a LOT of noise, some very bad language and also some big "aaaaaaahhhhs" as we got into some truly gnarly spots.

If you're not a regular with the roller and ball, what can you expect from it and why should you do it?

Does Foam Rolling Hurt?

What are the Do's & Dont's of Foam Rolling?

1. Choose the right tool for the job . You want a foam roller * that's firm and a bit knobbly, but not overly hard.

Otherwise, it will create so much pain that it'll send your nervous system into overdrive.

2. Start at the bottom of your body/ each limb and work your way up slowly and with intention . I usually do each calf and each thigh in two steps.

Just rolling backwards and forwards randomly up your body isn't that effective. Move at about 2cm/ second and move up for 4cm and back for 2cm.

Find the gnarly spots and then go back to them for a little extra attention.

3. BREATHE! We want to try to limit the effect on our nervous system which will otherwise stress our body more.

Taking slow, deep breaths all the way into your rib cage will tell your nervous system to stay calm.

4, Don't foam roll your IT Band. That's the band of connective tissue that runs down the outside of your thigh. It's ridiculously painful. Where you want to roll are the muscles that are attached to it at the front of your thigh.

5. Avoid rolling injuries such as severe muscle sprains, torn ligaments or broken bones. Rather than helping, it will hinder the healing process

We often get the foam roller and hard ball out for Stretch on Fridays at 8.15am on Zoom. Each week we start the class by asking ourselves what we need that day and let that be our guide.

Want to join us live for a class? Book here to try your first class for free! It's on Zoom so you're in the privacy of your own home - you can even switch off your camera and mic if you like

If you're one of my lovely Gold or Deluxe members, you've got access to recordings in the Virtual Vault too, so you can do the class any time you like.

It's honestly the best thirty minutes of the week!

* Affiliate link - if you click this link, I will earn the teeniest of teeny tiny commissions from Amazon at no cost to you. Other vendors are, of course, available.

The Best Exercises for Back Pain

Tue, 20 Feb 2024 15:15:00 GMT

Have you got non-specific back pain? I've got exercises!

What is Non-Specific Back Pain?

Essentially, it's a back ache that's not caused by something like fibromyalgia, a slipped disc, osteoporosis, spondylitis or spondylolysis, or another mechanical issue..

It's the sort of back ache that lots of us struggle with at one time or another, or even on an ongoing basis.

Firstly, what causes it?

Things that can put you at increased risk of backache include:

1. Being sedentary or spending a lot of time locked in the same position

2. Not being physically fit - meaning that your muscles aren’t strong enough to support your back.

3. Chronic levels of stress, poor sleep, depression or anxiety.

4. Being overweight (especially when accompanied by low fitness levels and a sedentary lifestyle).

5. Jobs that require heavy lifting, shifting or twisting.

6. Age - yay, good news, anyone over the age of 45 is more likely to suffer from back pain.

7. A sports injury.

What can you do if you're suffering from Non-Specific Back Pain?

It depends.

If it's been going on for several weeks and includes numbness and tingling; or is accompanied by trouble weeing, a fever, weakness, pain or numbness in the legs, or weight loss you didn't intend. please go to your Dr!

Otherwise, there are some exercises and stretches that can help.

Obviously, if your back is in spasm or you're in a lot of pain, keep moving but don't do anything that makes it worse!

But, if you're looking to prepare yourself proactively and you're not in an active pain cycle now, have at it!

2. Get your hips moving.

The ninety-ninety stretch drill is great (if you don't have any other underlying hip or knee issues).

And of course, you can't go wrong with some lovely leg circles . Use a band if you need some extra support.

How to Get the Most from Exercises in All Fours

Tue, 20 Feb 2024 14:50:27 GMT

Why should you do all-fours exercises?

Today I wanted to spend a little time talking about the all fours or “quadruped” position.

A favourite question from you in class is always "Why is this good for us?".

As we get older, we lose muscle mass. Women have less mass in their upper body to start with, and we lose it quicker than men.

That means that we need to continue to challenge our upper bodies to try and maintain it.

This position allows us to load our upper body while at the same time supporting the load with our lower body (and indeed working the butt).

But to do this effectively, we need to make sure that we're setting ourselves up correctly.

The picture above was a photo I downloaded from some magazine. Obviously not posed by anyone who does Pilates.

But it does give a really good image of what I'm checking for when I'm wandering around class.

How can you do it better?

- Spread your fingers out so that you have got a wide base for your balance and to disperse the load.

- Get your shoulders above your wrists so that you can transfer the force in the most efficient way down to the floor.

- Straighten the elbows fully, again, to enable the transfer of force. Push the hands down into the floor and push the force back up into your armpits. This is the action that's making your upper body stronger!

- Contract both your abs and your back muscles to keep your back long and straight. Annnnd don't forget your neck is actually called your "cervical spine". Keep that in line with the rest of your spine. You should be looking just in front of your hands.

- Square your hips to the floor and keep them there without rotation.

Donkey Kicks may be "The Ultimate Butt Sculpting Move" but only if you're actually using your butt...In the top picture, the model is using her lower back muscles and that's causing her to rotate - you can tell because her lifting leg butt cheek is higher.

It's not about how high your leg is, it's about how much butt activation you can get!

Want to try Pilates with us? Jo in our Priority Wait List here and be first to hear when spaces open up.

How to Beat the Winter Blues

Tue, 20 Feb 2024 14:32:23 GMT

If January and February have got you feeling all the greys and blues this year..

..you're not alone. And it's OK. It's to be expected. The news serves us nothing but bad stuff; the weather has been pretty grim; and the only reminder of Christmas is a couple of extra kg.

So, what can you do to help yourself this winter?

1. Try and get some face to face time with friends : I know it's easier to stay home on the sofa at this time of year, but social interaction will help to promote feelings of safety, belonging and security.

BTW - an in-person Pilates class definitely counts for face-to-face time! Want to try your first class FOC? Click here

2. Get outside as much as possible . I know the days are short, but if you can, get outside in nature during daylight hours. Being in nature lowers your blood pressure and heart rate as well as reducing the levels of your stress hormones. Sunlight early in the day helps set your body clock properly too.

3. Stay active . Double points if you're active outside. Moving helps us in sooooo many ways - reduces stress levels, makes us more resilient, improves mental health..all the things you need this month! Fancy an extra class this month? Check out the timetable if you fancy something different to your usual routine (online classes are still available pay as you go).

4. If you set a New Year's Resolution....and abandoned it, don't feel bad . Why not try setting a Monday intention instead? Make it small and achievable and don't forget to celebrate the win!

5. Dump the restrictive diet . Add in as many veggies and fruit as you can. This makes your gut happy and your gut will help your brain to feel happier! Add in some oily fish (for the Omega-3) and some Vitamin D supplements (not enough sunlight this time of year) for the win.

6. Get enough sleep. To quote an old friend of mine "Aaaaah, dark, perfect conditions for sleep". Might as well enjoy it! Check out this blog to learn more about how to improve yours.

7. Learn something new . Basically, anything that is going to allow you to get into a flow state or tap into your creativity will help you to experience fewer symptoms of stress.

8. Try some positive affirmations. OK, I know that sounds a bit woo-woo. But it's like setting some intentions for the day. I like "I fill my own cup first". This reminds me that I can only help other people if I've looked after my own wellbeing.

9. Express gratitude . Whether it's for something that someone has done for you, that you've done for yourself, or something that's happened (like a good night's sleep) saying "thank you" helps you to move your focus away from the negative.

10. Grab a hug . Obvs, ask permission first! Aim for around twenty seconds for both you and your hug-ee to experience the release of oxytocin, which slows heart rate and helps us feel safe.

What benefits do I get from stretching?

Fri, 31 Mar 2023 10:52:47 GMT

Check out these surprising benefits.

Before we talk a little bit about the surprising benefits, let's think about the most obvious one - releasing tension.

We, as a species are pretty unique. We've invented a way of working that actively works against the needs of our bodies. When we sit in a chair, our legs are supported by a chair. This means that our hip flexors are held passively in a shortened position. Our knees are bent, so our hamstrings are also being held in a passively shortened position.

It's not just our hips and lower bodies.

Concentrating on a mental task can cause us to tense the shoulder girdle, neck, arm and jaw. This is at least partly because when we're concentrating on a screen we often tense our upper bodies to increase our ability to focus visually.

So, when you've been stuck in the same position for an extended period of time, the action of stretching and releasing those areas feels bloody good. It restores muscle length and range of movement.

That means that when you decide to do something else, you're less likely to injure yourself.

OK, so far, so obvious.

What happens when you stretch?

Is avoiding injury an obvious benefit of stretching?

Want better cardiovascular fitness? Don't forget to stretch!

Calm down dear!

Have I convinced you that you need to stretch more?

I hope I have! If you're sitting at your desk right now, I've got a couple of 3 minute stretches that you can try.

Need to release upper body? Try this video . Looking for lower body stretches? Try this one .

Want a weekly 30 minute stretch class? We're on every Friday morning on Zoom. Class starts at 8.00 am UK time- grab your mat, a strap (or band or the belt of your bathrobe) and a cushion and start your regular stretch practice this week. You can still be at your desk by 9am!

Email me at jane@japilates.co.uk to try your first class for free

Why are my hips stiff and achy?

Fri, 24 Feb 2023 12:44:40 GMT

Could "Butt Amnesia" be the reason?

OK, "butt amnesia" might sound like a phrase I just made up on the hoof. But it is actually something that is being talked about.

What is butt amnesia?

Why does butt amnesia make my feel hips stiff & achy?

Wait! What? Butt amnesia could give me back ache too?

What can I do to feel better?

How much exercise does a bacon sanger "cost"?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sun, 13 Nov 2022 12:36:57 GMT

AKA Can you out-train your diet?

As is often the case with my blogs, today's topic came from a conversation I had at the end of a class.

This time. I had two new ladies who had joined my Body Step class at Spelthorne Leisure Centre (9.15am Wednesdays in case you're in the area and fancy joining us).

At the end of the class, I went over to chat to them to congratulate them for making it all the way through their first class. This is how the convo went:

Me: "Well done ladies! You did really well. I hope you enjoyed it"

Them: "Yes, it was great! Now, we're going home for a bacon sandwich because we earned it"

Me: "Errrr....."

See, here's the thing. The number of calories you "burn" in a class are probably the least interesting thing about what exercise is doing for your well being.

On the other hand, if you've started seeing those bloody awful adverts on your feed (steady on Jane, rant alert! Again!) that suggest that you can lose weight just by doing hula-hooping, dancing or even (God help us), Pilates - please know that they are lying to you.

Exercise on its own is very poorly correlated with weight loss. Check out this meta-study of sixty different studies that aimed to test this

This means that you are highly unlikely to lose any weight simply by increasing the amount of exercise you do.

Whether that's resistance training, cardio, or a mix of the two, you cannot out train your diet.

If exercise alone doesn't lead to weight loss, why should I even bother?

If I want to lose weight - what should I do?

I bloody hate restrictive dieting. It's boring as arse.

What are knots in your muscles?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 14 Oct 2022 14:05:37 GMT

Are they even a real thing?

If you've ever wondered what knots in your muscles are, and whether you need to do something specific to get rid of them..here's your quick guide!

So, what are they?

Muscle knots are the lumps you feel, perhaps after a more challenging workout (or even after sitting in the same position all day long), under your skin. The area around the knot might feel tight, a little painful maybe. The sense of the lump and the pain might continue for a couple of days, but eventually dissipates.

If in your head, you're imagining actual knots in the muscles (I always used to imagine a tidy little bow!), that's not exactly what they are.

In fact, they're not really in your muscles either.

Between our skin and our muscles, is the connective tissue called "fascial tissue".

To imagine what this is, think of an uncooked, skin on, chicken breast (sorry vegan / veggie friends!).

When you pull the skin away from the breast (the muscle), there is usually a little bit of white tissue that connects the skin and the muscle. This is fascial tissue. And it covers our whole bodies.

The "muscle knots" are in fact irritations in your fascial tissue and their proper name is "myofascial triggerpoints".

When you exercise in a way that challenges your muscles, you create micro-tears in them. This is not a bad thing! The action of these micro-tears and the healing process are how you make your muscles bigger and stronger.

During the healing process, the muscle will become slightly inflamed and this inflammation irritates both the muscle and the layer of fascia above it, creating a lump or, as it's also known, a myofascial triggerpoint.

If you were to go for a scan while you were experiencing myofascial triggerpoints, they wouldn't show up on the scan. And we're not exactly sure of the mechanisms in the muscle that cause it to happen either. We know they're there, but not exactly how or why!!

Are muscle knots inevitable when I exercise?

How can I get rid of muscle knots?

Are there therapists who can help me with knots and myofascial triggerpoints?

5 Top Tips for Getting your Exercise Mojo back

jane_arlow21@yahoo.co.uk (Jane Arlow) — Thu, 15 Sep 2022 11:36:18 GMT

Did your mojo take a break over the summer?

Well, here we are. It's the Autumn Equinox next week, and at least in the UK, the weather has very definitely turned away from the heat of summer. And now, the thought of getting back to "normal" seems both comforting and a little scary, because, you know it's time to get back to an exercise routine.

So, how can you help yourself over that motivation hump and into class?

1. Remember why you started doing it in the first place

2. Make a plan

3. Make it a "non-negotiable"

4. K.I.S.S ("Keep it Simple, Sweetie"!)

5. Have fun!

How can I help you?

Pilates! Huh! What is it good for?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 12 Aug 2022 15:26:13 GMT

Err spoiler alert...everything!

I apologise to Edwin Starr for stealing and mucking about with his title! But, and here's the thing, unlike the Edwin Starr song which reminds us that War is good for absolutely nothing; Pilates is pretty much good for everything.

If you're already working out regularly - perhaps you're a runner, cyclist, rower or regular sports player - Pilates will help you to do all your other workouts better.

Want to bring strength? Pilates helps you by making sure you pay attention to all the little muscles. They're the ones that are generally responsible for joint stabilisation. And being more stable means that the big muscles can do their jobs better AND makes you less likely to get injured.

Want to be better balanced? Pilates brings you awareness of your body so that you can pay more attention to the areas that need it, because no one wants to be wonky.

Want to have better balance? We practice this essential skill in all sorts of positions - standing, seated and side lying. This means that when you come to need it (skiing, running, cycling...), you have that sense of your centre that means you're less likely to fall over.

Wondering if Pilates is good for you particularly? Read on..

Is Pilates good for runners?

Is Pilates good for rowers?

Is Pilates good for skiers & snowboarders?

Is Pilates good for yogis?

Is Pilates good for people who lift weights?

Is Pilates good for men?

Do you want to try Pilates with us?

All you need to do is to click here to join our Priority Wait List to hear as soon as spaces open up.

Welcome to the BNF Healthy Eating Week

jane_arlow21@yahoo.co.uk (Jane Arlow) — Mon, 13 Jun 2022 09:24:24 GMT

Did you know that eating well helps you and the planet?

This week (13 - 17 June 2022), I'm celebrating the British Nutrition Foundation's Healthy Eating Week here and on my FB page

Their theme this year is eating well for you and for the planet and each day of the week, there's a separate mini-theme. As I write predominantly for women, I'm going to be highlighting the reasons why you might want to follow these particular suggestions.

Focus on Fibre

Get at least five a day

Vary your protein - be more creative

Stay hydrated - fill up from the tap

Reduce food waste - know your portions

Hoping for your back to feel yummy?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 06 May 2022 14:52:47 GMT

Come celebrate Pilates Day on 7th May

How does your back feel these days? About as flexible as a wooden door?

Are you looking for ways to feel better?

If you said "yes", then you're in the right place. This blog is bringing you a bunch of moves that you can do regularly to feel so much better. And surprise, they're not all obviously to do with your back.

How to release your back while working your butt

How to strengthen the whole back of your body from top to toe.

How to make your hips happy

What else should I do to keep my back happy?

April is Stress Awareness Month

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sat, 26 Mar 2022 14:49:41 GMT

Hey, did you know that this is Stress Awareness Month's 30th Birthday?

Yes, we’ve been hanging out the bunting for stress since 1992. I hope that it appreciates the effort we’re making for it.

If we’re bringing the cake and party hats for stress, what’s it doing for us in return?

In its proper place, stress is an essential response – fight, flight or freeze. It’s what’s kept us, as a species, out of the bellies of polar bears, Sumatran tigers, Nile crocodiles and all the other woman-eating predators.

Luckily for us, the average 21 ^st century day is a little light on red-toothed predators. Less luckily, our brains and bodies haven’t quite caught up on that.

This means that when there’s a perceived threat, your sympathetic nervous system (SNS) responds by releasing a flood of stress hormones, including adrenaline and cortisol, to ready your body for emergency action – your heart and breathing rates increase, energy is released to your muscles and blood pressure goes up.

This perceived threat doesn’t even have to be a physical threat. An emotional threat sets off the same response.

Which is all OK, if the cycle gets to complete.

Unfortunately, this isn’t what many of us experience. Instead, we find ourselves going from one stress response to the next without closing or finishing any of them. It’s like having too many windows open on your computer’s browser – eventually, instead of the stress being an acute response to one threat, it becomes a chronic response to it and impacts our health.

How do you know if you’re suffering from chronic stress?

How can I improve my responses to stress?

I likened being in a state of chronic stress, to having too many browsers open on your computer.

And while this isn’t a truly accurate analogy, it does help us a little as we think about moving through what’s called the “stress cycle”.

In an acute stress response, a hungry tiger appears; your SNS does its stuff; you have it away on your toes up a tree; and finally, the tiger loses interest and moves off. Now you’re safely ensconced on your leafy branch with a ginger tail disappearing into the distance, the parasympathetic nervous system (the “PNS” or “rest and digest” system) can take over. It releases acetylcholine to slow the heart rate, your breathing slows, your muscles relax and everything starts returning to normal.

This is called completing the stress cycle.

You could think about completing the stress cycle, as closing the open browsers. As long as they’re open, the SNS keeps operating. Once you close them, the PNS can work.

How can I close out my stress cycle?

How can I keep an eye on whether I’m closing out my stress cycles properly?

Sometimes, these things can creep up on us. Anyone who knows me, knows that I keep a strong eye on the data out of my Fitbit. If my resting heart rate starts going up; and my HRV looks to be on a downward trajectory, it’s normally an early signal that I’m either over-stretched. Or about to go down with an illness. Or both.

But I’m too busy to stop and do any of this stuff!

In previous times, I might just have powered on through feeling poorly, too. But I’ve come to realise that it takes me longer to recover when I do that. And like you, I have people depending on me. So, I owe it to all of those people, as well as myself, to be restored and there for them sooner rather than later.

So, if you find that this is you too, please know that you have full permission to do whatever you need to do to prioritise your own wellness and to take restorative time for yourself.

Quality Sleep, Sound Mind, Happy World

jane_arlow21@yahoo.co.uk (Jane Arlow) — Mon, 28 Feb 2022 11:39:12 GMT

What pill do you give an elephant who can't sleep?

A trunk-quilizer!

An entirely appropriate pun, I feel, for World Sleep Day on 15th March 2022. This year, the theme is Quality Sleep, Sound Mind, Happy World.

And lord knows, we could do with a happy world, right now!

"Sleep is the single most important thing that we can do to reset our brain and body health each day" - not my words, but those of Dr Matthew Walker who's a neuroscientist and sleep expert. So he should know. Getting enough high-quality sleep each night is essential for our wellbeing and performance.

It improves alertness and concentration; reduces stress; reduces the risk of long term health problems; and helps improve productivity and effectiveness.

What does "Quality Sleep" look like?

Why does Quality Sleep lead to a Sound Mind?

While you're asleep, your brain is essentially doing its housekeeping.

It's clearing out the detritus of the day; filing away memories; and encoding emotional information. Reduced sleep leads to impaired working memory and processing speed amongst other functions.

And it's not just essential for your brain - poor sleep is also correlated with weight gain, obesity, cardiovascular disease, metabolic syndrome and inflammation. And all of those are going to make you less happy. Want more bad news about lack of sleep? Check out this blog

Fancy watching something rather than reading? Check out this Ted Talk by Dr Matt!

How can you get healthier sleep?

How can I get more sleep?

What else can I do to improve my sleep?

In summary..

So, in summary, for better sleep:

- Consistency in sleep and wake up times;

- Good sleep hygiene (dark, quiet, cool room; no devices)

- Eat a diet rich in vegetables and fibre; avoid alcohol and tobacco;

- Get your 150 minutes of exercise, preferably outside and in the morning!

I realise that there are lots of other things that can keep us awake like night sweats, anxiety and racing thoughts. But putting just some of these into play could already help you to sleep more and better.

* This blog contains affiliate links meaning that Amazon will pay me a small commission if you purchase through the link, at no cost to you.

The three best types of exercise for your heart

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 25 Feb 2022 15:50:33 GMT

Spoiler alert - you don't have to do HIIT!

As heart health month draws to a close, I'm back on a topic close to my own...why making sure that you get enough physical activity is essential. And although I'm putting this under the banner of heart health, physical activity is essential for every aspect of our health.

So, what should you be aiming for (and, how can I help you to get that?!)

Aerobic or cardio exercise

Building strength

Improve balance and flexibility

Do a mixture of cardio, resistance and balance/ flexibility exercises to get the most benefit for your heart.

So far, I've only talked about the physical benefits of exercise for your heart. Can we give a quick round of applause to the benefit that you get from lowering your stress levels?

How many times have you been feeling stressed/ irritated/ in a generally bad mood before you started exercising...and then miraculously by the time you've finished, your stress levels have dropped while your mood has improved?

Exercise reduces the amount of adrenaline and cortisol sloshing round your body while, at the same time, increasing endorphins. This has benefits on your body (not just heart health, but also reduces risks of diabetes and metabolic syndrome) AND your mind.

For those of us who are ruminators (that'll be me then), exercise also helps by giving you something else to think about. Ever tried to do Pilates, or dancing when you're not concentrating on it properly? Just doesn't work. By occupying your "monkey mind", you're also lowering your stress levels just by shutting it the hell up for a while.

If you'd like to give your heart a helping hand, email me to find the best class for you, and try your first one for free!

Happy Valentine's Day to your heart

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 11 Feb 2022 16:46:29 GMT

Who knew? Your heart isn't an organ!

Say what? That’s right, it’s a muscle. And a very important one at that, with the job of pumping blood and oxygen around the rest of the body. It works all day and night. So, it definitely deserves some Valentine’s love!

Did you know that your heart…

Is about the size of your fist;
Pumps blood through blood vessels via contractions;
Beats 100,000 times a day;
Will beat around 2.5 million times in your lifetime (maybe a few more if you’re doing BodyStep!);
Will pump 100,000 million gallons of blood through the 60,000 miles of blood vessels within the human body.

Did you know that heart disease is the biggest killer of women over the age of 50?

Heart disease risk factors for women are the same yet different to men's risk factors.

There's loads in your control

How can we activate the Parasympathetic Nervous System?

Is being overweight inevitable as we get older?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 28 Jan 2022 13:06:40 GMT

And is there anything we can do about it?

I often find myself in an odd situation. I’m aware that working in the field of health and fitness, there’s a certain expectation about how I “should” look.

Particularly, that image of “long, lean muscles” that Pilates has traditionally pushed.

It’s taken me some time to square the circle in my head that those are not, and never will be, my genetics.

And it doesn’t matter how much Pilates, or other exercise I do, I’ll always have short, sturdy legs with big, solid calf muscles. I’ve struggled even more over the last couple of years as I was flung into menopause.

So, the topic of Obesity Awareness week (which was actually last week, but hey, whatever), was a bit more interesting for me this year.

Particularly as I’ve been reading more about how inter-connected everything is.

What is obesity?

Why are we more likely to change body shape during the peri- and menopausal years?

Many contributing factors for obesity might be outside of our control, but many are within it. Like what we eat. But not for the reasons why you might think!

Exercise helps to avoid some of the risks associated with obesity.

There are many other factors that may be linked to obesity

Current studies indicate that Vitamin D deficiency is also strongly correlated with both insulin-resistance (pre-cursor to diabetes) and central adiposity. As this vitamin is made by the action of sunlight on our bodies, you should consider a supplement during the autumn and winter months.

Stress and sleep disturbance (both of which can be common challenges for many of us as) also drive us to over-consume calories particularly from foods that have a high level of sugar and/or fat.

What can you do to help yourself?

Errrr, Pilates obviously helps you to be more in the moment by concentrating on breath, so reducing your levels of stress. Book a class here

Get more sleep. I know that this is dull, but try going to bed earlier – give yourself more opportunity for sleep. Also check out these other sleep hygiene suggestions .

Another thing that helps is eating enough protein at every meal to help to ensure that you feel satiated. This makes you less likely to snack between meals. Women should aim for 20-30g with every meal and it doesn’t matter whether the source is animal (meat, fish, dairy) or plant (beans, pulses).

Finally, ditch the alcohol. Apart from all of the other nasty things that alcohol does to your body, it really is just empty calories. Wine is not one of your five a day and has zero nutritional value!

If this is a topic that interests you, why not check out this pre-recorded workshop where you'll learn a lot more about your gut microbiome and how to keep it happy?

Should I do Pilates if I've got...

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sat, 22 Jan 2022 16:00:46 GMT

I've had a lot of conversations recently with people asking me if they can/ should do Pilates. Today, I'm bringing you the answers to the most commonly asked questions.

Spoiler alert - Pilates is great for pretty much any condition / rehab situation. But I do have a few caveats for you.

While Pilates is great for any condition, not all movements are great for every condition. Please speak to your teacher and disclose any issues before you start working together so you can squeeze the most benefit from your class.

Always make sure that your instructor is qualified and insured to work with you. Pilates teachers have a higher level of anatomy and physiology education than general fitness instructors. And there's a lot of additional education that many Pilates teachers do to you with rehab, injury or areas that aren't working as well as they might.

Your Pilates teacher is not qualified to diagnose injuries/ conditions. They might be able to give you some ideas for questions to ask your doctor or other specialist in the search for diagnosis.

If you are in the acute phase of an injury or issue, or a joint is inflamed (swollen, red, warm to the touch), working out might not be best for you. If you're under treatment from another specialist, e.g. doctor, physio or similar, please ask them when you're OK to start moving again.

If you're still not quite sure if it will help you, some of the benefits that you can expect from Pilates, whatever your situation are:

It's going to help you to focus on your body and how it's feeling;
The breathwork will calm your nervous system;
You'll sleep better;
It will calm racing thoughts.

So, with all that well out of the way, let's get down to specifics. I'll write here about Pilates and: pregnancy ; hyper-mobility ; and general lower back pain. If there are other topics that you'd like to learn more about, please email me!

If you're interested in reading more about doing Pilates with osteoporosis/ osteopenia , check out this blog ; if plantar fasciitis is making your life miserable, then try this blog

Should I do Pilates if I'm pregnant or trying to get pregnant?

Should I do Pilates after the birth of my baby?

Should I do Pilates if I have hyper-mobility?

Should I do Pilates if I have lower back pain?

Are there any conditions where I really shouldn't do Pilates?

No, but you should always let your teacher know about any conditions/ injuries etc.

Some teachers specialise in particular types of clients and your teacher might recommend that you'd be better served working with someone else. Please don't be offended if this is the case - we always want to make sure that you get the most benefit from your Pilates class!

For example, I always recommend that pre-natal clients from T2 through to post-natal attend a specialist class, not because I'm not qualified to teach you (I am), but because I feel you'll have a much better experience in a specialist class.

If any of these topics affect you and you'd like to speak to me some more about how Pilates could help, drop me an email. Similarly, if there's a topic that you'd like to learn more about, do let me know!

If this has convinced you that you need to book a class now, you can try us for free by clicking here.

See you on the mat!

Welcome to Drynuary

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 07 Jan 2022 18:07:38 GMT

I'm a week in and I've barely noticed it...

I'm a big fan of using myself for experiments. And this month's experiment is whether I can go a full month without alcohol.

Why am I doing this? It started, as these things often do, looking at my Fitbit stats. Since I upgraded my watch , I've had access to data called "Heart Rate Variability" (HRV) . It shows your body's ability to manage stress by measuring the variation in the time between heartbeats (higher score equals a better ability).

What I noticed was that on the nights that I had been drinking, my HRV crashed through the floor. I'm going to qualify this by saying that I don't drink a lot - twice a week - and that I also did a bit of experimentation to see if different types of alcohol had different impacts (no, it still crashed).

So, as the end of the year rapidly approached, I decided to see what would happen if I ditched the vodka-tonics and red wine. In case you're wondering if that's some strange new cocktail and what it tastes like... I don't know, I don't drink them together.

According to the Alcohol Change website 130,000 people participated in Dry January last year. So, 130,001 this year then!

What are the health benefits of giving up alcohol?

Other Benefits of Dry January

Viva Las Veggies!

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sat, 20 Nov 2021 14:20:46 GMT

Why Viva Las Veggies?

Firstly, did you start singing that in your head like Elvis? You may be stuck with this ear worm for a while, Sorry.

Full disclosure – I LOVE vegetables and fruit. And I’m also a big fan of meat. Particularly a sirloin steak so big you need a separate plate for your chips. Actually, truth be told, I just love food. Anyhoo..

Since I started reading more about the impacts of a mostly plant-based diet on our health, I have been sneaking a couple of meat-free days into the week. In fact, as I write this, I am still enjoying the memory of last night’s veggie rigatoni Bolognese (replaced minced beef with lentils).

So, why should you eat more veggies?

Did you know that a diet rich in vegetables and fibre-rich foods is correlated with lower incidence of cancer of all types (including breast cancer); reduced risk of diabetes; improved bowel function; reduced risk of prolapse; reduced insulin dysregulation; and a reduced shopping bill?

And, let’s not forget that, compared to meat rearing and consumption, a plant-based diet is also much kinder to our planet.

So, I'm going to talk some more about why adding more veggies and fibre is a super smart move.

Eating more vegetables reduces your cancer risks

Eating more vegetables and fibre improves your gut health, reduces your risks of diabetes and helps you to better manage your insulin levels.

Improve your bowel movements and reduce the risk of pelvic organ prolapse

OK. I’m going to get a little scatological here. Are you constipated? Did you know that this increases your risk of a pelvic organ prolapse?

What’s a prolapse ? This is where the organs in your pelvic area start to drop out of their normal position.

Usually, they’re held in place by your pelvic floor – think of it like a hammock on which everything rests. Over time (and more frequently in women who’ve had multiple vaginal births; are overweight; or menopausal), this hammock starts to lose its supportive properties and things start to slip.

So, how is this connected to constipation? Imagine you’re constipated and you’re sitting on the loo. What do you do? You try and strain it out (sorry for the mental image I’ve just left you with!). This pushing down hard puts extra pressure on your pelvic floor. If its integrity is already somewhat compromised, you further increase your risk of things dropping.

That being the case, ensuring that you have a good, regular, comfortable bowel movement will certainly reduce your risk. And what improves your bowel movements? That’s right, fibre which you get from fruit and veggies!

It’s also worth noting the role of defaecation as a major detoxification/excretion pathway for excess hormones.

Reduce the size of your shopping bill & have better mental health

So, now you're ready to eat more veggies, would you like some ideas on how to do that? Download this fr*e booklet of Viva Las Veggies soup recipes. They're all really quick and easy - taking no more than about 30 minutes. Fabulous for tasty lunches and suppers over the colder months!

Sugar, health & happiness

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 12 Nov 2021 17:20:27 GMT

My name’s Jane and I’m a sugar addict.

I'm not even a recovering addict. I’m in the full throes of my addiction. “They” say that the first steps in recovery are admitting you have a problem. So, I’m putting it out there, admitting it and sharing the research that I’ve been doing to educate myself on how and why I’ve got here.

You’ll have seen that sugar has been cast as the devil in recent years. And with some good reason.

We’ve all seen children who’ve eaten too many sweets go from delightful cherubs to energiser bunnies to grumpy monsters.

In fact, maybe you feel like this when you eat too much of the sweet stuff too.

Why is sugar so bad in midlife?

Well, it’s not great at any time, but during our middle years, it can start to have even greater impacts on our health.

This is because processed, sugary food directly affects almost every body system and can make menopausal symptoms worse.

Sugar can alter energy, mood, cognitive function, hot flushes, sleep, inflammation, gut health and hormones (insulin, cortisol, oestrogen, progesterone, testosterone).

And of course, there’s also adult - onset Type II diabetes and obesity just in case the others didn’t seem bad enough.

Hurrah.

Should I avoid eating carbohydrates?

Why don’t we want insulin spikes?

Firstly, insulin spikes are the culprits that leave you feeling fatigued with a low mood (why the crappy mood? Check out the gut/brain section below).

Every time the body identifies that there’s sugar in the blood stream, insulin is released. However, if too much insulin is released into the blood stream, as a result of regular sugar spikes, cells start to become insulin resistant.

This means that the insulin secreted by the pancreas stops being able to unlock cells – it’s like the key doesn’t fit the keyhole anymore. As the sugar is still in the blood stream and has not been used by the cells, the pancreas creates more insulin. But the insulin still doesn’t unlock the cells. So the sugar is still there, and the pancreas creates more insulin.

As the excess insulin is rejected, it’s left to float freely in the bloodstream, creating unbalanced hormone levels. The excess glucose that’s still floating in your bloodstream (as the insulin hasn’t unlocked the cells) is then sent to the liver.

Once in the liver, the sugar’s converted to fat and stored via the bloodstream throughout the body.

As well as insulin resistance being a precursor to Type II diabetes, an excess of glucose and insulin in the bloodstream causes cellular inflammation. Inflammation underpins chronic illness and conditions such as heart disease, cancer, arthritis and bowel diseases.

Since oestrogen helps to protects us against inflammation and our levels are dropping during menopause, this already makes us more susceptible to inflammatory conditions.

By pouring sugar on the fire, as it were, we increase our risks of all of these diseases.

How does sugar affect the gut and the brain?

How can I bring my body back into more balance?

Nutritional therapist, Jackie Lynch says that “It’s all about the blood sugar. Controlling your blood sugar levels helps with so many unexpected and always unwelcome symptoms of menopause – from managing anxiety to controlling weight gain to maintaining bone density. Getting this basic nutritional process right - controlling blood sugars - is a no-brainer for women riding the menopause rollercoaster from peri to post!”

Ditch the white stuﬀ!

I’m switching white carbs for brown:

Brown carbs are full of ﬁbre and have a low glycemic index. The gut loves fibre too!

Most white foods (bread, rice, pasta, sugar, ﬂour) are primarily made up of reﬁned carbohydrates and tend to be lower in other nutrients, so cutting them out of your diet is one of the quickest ways to stabilize blood sugar (which affects mood).

I’m not usually a big eater of processed foods anyway but I am getting more careful about labels! Many “healthy” foods have hidden sugars.

I’ve also added some foods that provide nutrients for insulin pathways:

· Zinc - (insulin production and binding to receptors) I’ve added pumpkin seeds, nuts and seeds to my morning yoghurt as well as having my daily dose of chickpeas (hummus!)

· Chromium - (increases receptors and binding) I love broccoli but have also added some barley, oats

· Magnesium - (prevents insulin resistance) While I already eat green leafy veg, nuts and seeds, I’ve also added a supplement which I take at night to help with sleep quality.

· Manganese - (insulin production and quality) oats, rice, spinach, pumpkin, seeds

· Vitamin D (increasing evidence)- As the sunshine levels between autumn and spring equinoxes are a bit shoddy, I’m supplementing this as well as adding more oily fish.

Eating for my microbiome:

· Dietary fibre – I’m trying (and not always managing) for a high variety and volume of vegetables to improve microbiome biodiversity.

· Eating the rainbow - For anti-inflammatory proanthocyanins (purple), catechins (green tea), carotenoids (yellow, orange and red) etc. Also, it looks nicer on the plate.

· Fermented foods - The thing I struggle with most. I manage sourdough and yoghurt. But could do with more sauerkraut, kefir, kimchi, apple cider vinegar “with mother”, unfiltered balsamic vinegar, tempeh, miso and tamari.

I’ll keep you posted on my sugar addiction – let’s see if I can kick it this year!

For more menopause management tips on healthy diet and exercise, check out some previous blogs that will be sure to help!

It's time to check those puppies out

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sat, 30 Oct 2021 17:22:00 GMT

October's Breast Cancer Awareness Month

Well, I know it’s the end of the month, but still.. This year the theme is “Buddying up with one another because no one should fight cancer alone.”

The theme highlights the importance of having support – it could be via organisations like Macmillan, or from family, and friends. It also highlights how important it is to tell stories of both survival and non-survival, as each person and family affected by cancer has a story to tell. Each story might resonate or provide insight and comfort to those recently diagnosed, going though treatment or who are in remission, as well as their families and support systems.

Today, I’m telling you some of my story. Some of you will know that I was diagnosed with breast cancer in July 2018. I'd always assumed that at some point I would get it- I lost both of my parents to cancer, with Mum having three different types over the years (breast, melanoma and finally, pancreatic cancer) .

So, what are the risk factors for developing breast cancer?

We’re all at risk for breast cancer. Only 5-10% of women (5-20% of males) with breast cancer have inherited a mutation in a known breast cancer gene (e.g., BRCA1 and BRCA2). According to the National Breast Cancer Coalition, the majority of breast cancer cases do not involve these inherited mutations.

Certain factors increase the risk of developing breast cancer, but having the risk factors doesn’t mean you’ll develop cancer; and having no risk factors doesn’t mean you won’t.

Age is the single-most important risk factor for breast cancer as the risks increase with age. About 95% of women diagnosed with breast cancer each year are over age 40; and about half are age 61 and older.

I was 51 when I noticed the little bugger that would turn out to be a Stage I/II malignant tumour.

The main factors then, in addition to age are:

Genetic mutations
Long menstrual history
Having dense breasts
Personal history of breast cancer or certain non-cancerous breast diseases
Family history of breast or ovarian cancer
Previous treatment using radiation therapy
Never having children
Being over 30 years at first full-term pregnancy
Being overweight or obese after menopause
Starting menopause after age 55
Not being physically active
Drinking alcohol (sorry, I know that this is bad news!)

Why is age the biggest risk for breast cancer?

Oh, hello changing hormone levels! Breast tissue cells are very responsive to oestrogen and progesterone. Oestrogen causes breast cells to proliferate, whereas progesterone counterbalances the effects of oestrogen.

Many breast cancers (including mine) have oestrogen receptors, and it is believed that the cancerous cells will grow more rapidly if there is too much oestrogen in the body. During perimenopause as hormonal levels start to drop, the body makes less of the protective progesterone and levels can drop relatively quickly, while oestrogen levels drop more slowly.

Progesterone reduces the levels of cell division in endometrial and breast tissue; reduces cell proliferation; and enhances natural killer cells.

Menopause and Breast Cancer

While Menopause itself is not associated with an increased risk of developing cancer, the rates of many cancers, including breast cancer, do increase and s tarting menopause after 55 increases a your risk of breast cancer .

Many women will remember the, now discredited, study that said that breast cancer risks for women taking HRT increased substantially. Yes, there are increased risks if you take oestrogen-only HRT but it is still considered a safe and effective treatment for many women.

Symptoms — including insomnia, osteoporosis and irregular periods — may get better with HRT, and you should discuss options with your doctor

Those of us who have had hormone-receptive breast cancer (Me! Me! Pick me!) unfortunately don’t get the choice. We’re taking drugs that block the hormone receptors in breast cells and stop oestrogen from attaching to the cell. So, we don’t really want to be pumping extra oestrogen into our systems.

What can you do to prevent breast cancer?

How and when to do your breast check

These are the signs of breast cancer that you should check for:

If you notice any of these, don’t wait – contact your doctor and get it looked at properly!

Build More Muscle - Your Bones Will Love You

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sat, 16 Oct 2021 12:44:08 GMT

Welcome to World Menopause Day!

Is it just me, or does the phrase “World Menopause Day” conjure the mental image of tired, angry, anxious and over-heated women who are, as you read this, rampaging through the streets in a bid to be heard, seen and told that they’re not going mad?

Now, if you’re one of my male readers and you’re about to skip off singing “la, la, la, don’t need to know this”, err, you do. This video from the NHS is especially for you and explains why understanding menopause is important for men too (ladies, feel free to share this with any chaps you know!).

I mentioned in a previous blog that the word “menopause” was coined by a male doctor and that for the longest time, it’s been seen as a failing, an end and a shameful taboo that shouldn’t be discussed.

And while this year has indubitably been one in which that narrative has started to shift, there’s still plenty of space for us to further move that along as well as improve our own health.

As a special celebration of World Menopause Day, I looked up “synonyms for menopause” and the options were “climacteric” and “mid-life crisis”. Nice.

Perhaps we should all start finding our own personal descriptions for the experience? I’m calling mine “the years in which I stop having the patience for putting up with other people’s BS”.

That is today’s “smash the patriarchy” rant now complete.

So, back to the topic of World Menopause Day. As is so often the case with these days, there is a specific theme this year. And huzzah, that theme is bone health, which you know I have already written about here .

So today, I want to add a new term to your understanding of your bone strength. And that is “sarcopenia”. Put simply, this is the process of generalised loss of muscle mass that can happen as we age.

You’ll notice I said “can happen”. That’s because we can do things to mitigate it.

Why should we care about Muscle Mass?

Thank you for asking. Muscles have several functions.

The first, and most obvious, is that they act to move joints (ankles, knees, hips, spine, shoulders, neck), by attaching to bones across those joints via tendons. The bigger a muscle is, the more force it exerts on the bone when the muscle contracts to move the limb.

This means that if a muscle is bigger, the bone needs to be stronger to absorb the force. So, when you build muscles, your osteoblasts (remember them) are activated to put down more bone cells. More bone cells = denser bones. Huzzah.

Muscles also have a role to play in providing protection from external trauma and acting as shock absorbers for underlying bones and internal organs. So, more muscle = more cushioning and less likelihood of bone breakage. Again huzzah!

They also support your body posture, for example keeping you upright and less likely to fall over (is a third “huzzah” too much?).

Finally, the process of muscle contraction liberates heat (this is literally why we say we “warm up” at the beginning of a class), so they also have a role to play in keeping us warm.

What has menopause got to do with reduced muscle mass?

You might recall from my previous blog, that falling oestrogen levels cause the osteoclasts to work harder than the osteoblasts meaning that your body breaks down bone more than it makes bone. Happy days, oestrogen is also one of the hormones that promotes muscle, tendon and ligament growth. This means that as levels fall, it’s more difficult for our bodies to maintain muscle mass.

If we’re physically inactive, this can lead to not maintaining muscle mass, and to actively losing it by 3-5% each year from the age of thirty onwards. This loss speeds up substantially from about the age of 75 years old.

If you’re still not convinced it matters, let me tell you about a lady I know. She’s is in her late seventies which, from this point in my life, doesn’t seem that old. Right now, she:

· Can’t pick up the kettle to make herself a cup of tea, because it’s too heavy;

· Has to go up the stairs on all fours as she hasn’t got sufficient leg strength and is anxious about falling down them;

· Finds walking to the end of the road too much for her.

Would you like to see this in your future? It’s a “hard no” from me!

If you don't want to be that woman, when is it too late to do something about it? It’s never too late. Of course, like a tree, the best time to have planted it was twenty years ago. But the second-best time is today.

What can I do to improve my muscle mass?

The primary treatment for sarcopenia is, drum-roll please, exercise. Specifically, weight bearing exercise.

This can be anything from dancing to walking to weight training to Pilates (I had to get that in there!). It doesn’t matter, just so long as you get in around 30 minutes each day.

So, bringing this baby back to bone health, here’s a quick summary of some of the things that will help you to minimise the risks of bone fractures and breakages as you age:

· Ensure that you have sufficient calcium in your diet, ideally via dairy products. Supplement if required;

· Optimise vitamin D levels. Supplement from October through to April as there's not enough sunlight for our bodies to manufacture it in sufficient levels;

· Dietary intake of 1g of protein per kg of bodyweight per day;

· Weight bearing exercise for around 30 minutes each day;

· Add balance and strength exercises where possible

· Avoid smoking;

· Limit alcohol intake.

You can expect to see lots more from me on the topic of menopause over the coming months, culminating in a new program I’m building, aimed specifically at women who want to take control of their own health.

If you’re looking for more resources on any of the topics mentioned in this blog, please let me know!

If today is the day that you're taking action on your health, email me and let's set up some time to talk about how I can help you.

Get your NEAT on

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 17 Sep 2021 15:43:51 GMT

NEAT, Exercise and Menopause

I’m sure the title of this blog had you going “Huh? What fresh hell is she talking about this time?”

No, it has nothing to do with how ‘neatly’ you organise your exercise schedule or your leggings drawer (ahem, have you seen mine ?!).

And, although I’m mentioning menopause, whether you’re menopausal or not, this is important, so pay attention please!

NEAT exercise stands for “Non-Exercise Activity Thermogenesis”.

In non-tech talk, that’s the energy you expend during anything that’s not actual exercise – basically when you’re piling through your daily activities: taking the vacuum cleaner for a stroll round the lounge; wandering around as you ruminate on your response to a particularly passive-aggressive email from your least favourite colleague; gardening; shopping; walking the dog/ cat/ iguana; playing with the kids; cooking; or even (if you’re a fidget arse like me), how you sit.

Sometimes, it’s also called non-exercise physical activity, or NEPA.

The ‘neat’ thing about NEAT is that it makes it easier to incorporate more movement into your daily routine. Of course, you shouldn’t ditch your regular exercise. But it can be a sneaky way to get a little bit more movement in.

So, why is NEAT particularly important as you head towards perimenopause and menopause?

Thanks to modern technology, and the fact that many of us have been working from largely home for the last eighteen months, it’s totally possible to get to the end of the day and realise you’ve only done about 2,000 steps. All the things that we’re not doing anymore can have a negative impact on our NEAT.

BUT we know by now that movement and exercise are crucial for our optimal health at any time, (but especially during peri and post menopause), to ensure good blood and nutrient circulation; to balance hormones such as insulin, cortisol, leptin and ghrelin; for bone health; and to manage stress.

It’s particularly important to become aware of your NEAT and make a conscious effort to incorporate more of it into your day, especially if you don’t participate in regular planned exercise.

Being sedentary slows down your metabolism and increases fat storage even more as you age. And just to give you a nice whammy, it’s also important to think about the intensity of your exercise. It’s a balance between putting your body under a little stress to increase resilience; but not so much that you raise your cortisol levels, that in turn lead to your body holding on to fat leading to cardiovascular disease, strokes etc.

You’ll be totally shocked that I’m recommending that you book into Pilates, PiYo, or Strength & Stretch* as these are types of exercise that are going to help you get movement in without adding too much stress to your body

*other exercise classes are available.

How can you increase your NEAT?

What’s the science behind NEAT?

“NEAT is thought to be one of the ways our bodies manage our weight. If we gain weight, NEAT tends to rise; whereas when we lose weight, NEAT often plummets, and people end up sitting more without moving as much.

As NEAT researcher James Levine who coined the term NEAT says “the energy expenditure can vary by as much as 2,000 calories per day in two people of the same size due to activity thermogenesis.

We may come to appreciate that spontaneous physical activity is not spontaneous at all but carefully programmed."

One research review noted that the benefits of NEAT go well beyond extra calories expended. More NEAT also means less risk of metabolic syndrome, cardiovascular events, and death from all causes. Plus, research shows that inactivity can negate the hard work you put into intentional exercise. Fighting sedentary behaviour with NEAT helps you reap the benefits of your workouts.

Got questions, do email me , happy to chat more!

Who do you know who would find this helpful? Why not share this blog post with someone who needs it?

Caring for your menopausal body

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sun, 29 Aug 2021 10:47:13 GMT

Thank you for still being here in this body! I know it keeps doing unexpected things, so below, you'll find all the info you need to care for and maintain it

Wait there! If you're one of my gentlemen readers, I'd like to encourage you to keep reading! You may not personally go through menopause, but you've certainly got female friends, relatives or partners who have or will! So, stay with us - you might find this helpful!

I feel like 2021 is the year that menopause has gone mainstream. And about time too. For too long, it's been seen as somehow shameful and not to be talked about; a point in a woman's life when she should step back and become less visible; an ending.

I want to help the people around me change that narrative. Whether it's unashamedly talking about the topic; learning more about the things that we can all do to help ourselves; or giving ourselves the grace to accept that this change is not only OK, but natural and a new start, not an ending.

What is Menopause?

Did you know that the term "menopause" was coined by a French (male) doctor in the 19th century? His was the first dissertation in 1816 about menopause and his advice to women in menopause was to not dress like you're younger; and to cover your arms because flesh is dangerous.

He then blamed every single disease on menopause. Even if it also affects men. Did you hear my eyes rolling there?

For many years, menopause was seen as "ovarian failure" - meaning that women were past their sell-by date just because they were done with reproduction.

Without going all "smash the patriarchy" on you (OK, maybe just a little), not all cultures view menopause as failure.

In Celtic cultures, menopausal women were considered to be the “seeds” of their community (the seed containing all the knowledge and potential of all the parts in it). And in some cultures menopausal women were thought be more powerful because they retain their wise blood rather than shedding it.

From an evolutionary point of view, menopause is a way to ensure the continuation of the species. Another "did you know?" - this time that the only female animals that survive for any length of time after the end of their reproductive function are whales and humans?

Why is that? It's because raising a child (or a baby whale, apparently) is very labour intensive. Therefore your youngest child needs to be self-sufficient in time for you to be able to help your other offspring with their children.

Your travel guide to menopause.

Any time from around the age of about 40, the amount of oestrogen produced by your body slowly starts to decline. This journey can last from 6 to 13 years and is known medically as the climacteric or "peri-menopause".

During your travels in peri-land, you're likely to experience a range of symptoms - this is because oestrogen is involved in a lot of your body's other activities.

Your menopause expedition comes to an end when you've stopped ovulating - you're usually considered to be in menopause 12 months after your final period. In the UK, on average, women reach their menopausal destination at around the age of 51.

Isn't peri-menopause just about hot flushes and bad moods?

Side- comment: Is it just me or do you find the US term "hot flashes" makes you imagine middle-aged ladies showing their knickers in public? ....that'll just be me then...

As I mentioned, oestrogen is involved in a lot of bodily functions so fluctuating levels can lead to any of around 30 different symptoms. These can include, in no particular order:

weight gain and in particular increased abdominal fat leading to increased risk of diabetes, strokes and heart attacks;
night sweats and hot flushes;
mood swings, low energy, anxiety or irritability;
thinning hair, painful joints, plantar fasciitis;
loss of muscle tone and bone density leading to increased risk of falls and osteoporosis/ bone fractures;
loss of libido and vaginal dryness;
insomnia;
"brain fog".

That's a delightful list isn't it? It’s no wonder we can feel overwhelmed and out of control.

These seemingly random and unconnected symptoms can also leave many women feeling like they're going mad. This can be further exacerbated by GP's being generally under-trained on the topic.

So, when approaching your doctor for assistance with symptoms, you may well be offered anti-depressants (as I was).

What can I do to help myself?

There are loads of things that you can do for yourself.

These may or may not include obtaining HRT from your GP. Be aware that many women can go for up to five years before being accurately diagnosed as being peri-menopausal; and that many doctors will still tell you that HRT causes breast cancer (this particular piece of research from twenty years ago was discredited a long time ago and yet...).

If you don't want to, or can't take HRT - for example if you've had a hormone-receptive cancer in the past - there are still loads of things that will help you manage your symptoms.

The super good news is that all of these things will help multiple symptoms and reduce your long term risks of cardio-vascular disease which is the biggest killer of women over the age of 50.

Do weight-bearing exercise regularly

What symptoms will this help?

weight gain;
mood swings and anxiety;
insomnia and disturbed sleep;
loss of muscle tone and bone density;
painful joints.

Did you know that without any stress on your skeleton, you can lose up to 1% of bone density every week? And that by the age of 70, you can have lost up to 30-40% of your bone mass? Well of course, if you read my previous blog on bone health, you know that!

Or that oestrogen plays a role in muscle regeneration so as levels drop, your muscles regenerate less. Less muscle makes moving more difficult and leads to further decreases in bone density (less muscle puts less stress on the skeletal system).

Pilates is a fabulous form of weight bearing activity, of course. In addition, the mind-body focus and breath work will both help with anxiety, low mood and disturbed sleep.

It doesn't have to be Pilates - anything where you're using some sort of resistance, weights, bands or body weight - will work so long as you can do it regularly.

Raise your heart rate

What symptoms will this help?

mood swings, low energy and anxiety;
brain fog;
decreases risks of heart-attacks, strokes and diabetes;
painful joints;
insomnia, and disturbed sleep.

Those of us now in our fifties grew up with Jane Fonda. You don't need to still be doing that. Or running. I mean if you enjoy it and you've always done it, crack on!

But if you're looking for something to raise your heart rate, you can't go wrong with walking or dancing.

Try and move enough that your heart rate is raised for about 30 minutes every day/ 150 minutes every week.

Moving your body has incredibly positive benefits for your brain and your body. If you think I'm making it up, I really recommend you watch this Ted Talk by Wendy Suzuki, a neuroscientist who's studied the effects of exercise on your brain.

And then, check out this booklet if you'd like more tips on getting more movement into your daily life.

Stay hydrated

What symptoms will this help?

hot flushes;
brain fog;
painful joints;
weight gain

Even mild dehydration leads to reduced cognitive ability and mood in anyone!

You might recall me mentioning that we often mistake thirst for hunger, leading us to eat more than we need to. This can lead to increased weight gain, particularly at this age, in the abdominal area. Weight gain here is strongly correlated with increased insulin sensitivity as a precursor to diabetes.

Want some tips on getting more water into your day? Check out this booklet.

Eat a "Mediterranean diet".

What symptoms will this help?

weight gain;
low energy;
brain fog;
hot flushes.

There are some thirty-odd countries around the Med so pick any cuisine that you like (did I mention that my favourite is Lebanese?)

But the key things are:

Increase your intake of plant-based foods : This can be in the form of beans, pulses, wholegrains or vegetables. They're high in fibre; support healthy cholesterol levels; are low in saturated fat; and are high in minerals like magnesium and potassium which are needed for healthy blood pressure; the high level of antioxidants in fruit and vegetables also fight inflammation which is one of the hallmarks of cognitive dysfunction.

Increase your intake of oily fish : The omega 3 found in oily fish (and walnuts) has been found to slow cognitive decline.

Also, not exactly Mediterranean, but try and i nclude some soy foods especially fermented soy like tempeh as these are beneficial for your hormones as are sweet potatoes and yams.

Supplementing with a good multi vitamin that includes calcium and magnesium and a probiotic is also a good idea.

Reduce your intake of processed sugar : OK, sample size of one, but I find that processed sugar is one of the things that kicks off my hot flushes!

Reduce your stress levels

What symptoms will this help?

mood swings and anxiety;
insomnia and sleep disturbance;
weight gain;
brain fog.

Again, a sample size of one, but I notice that when I'm stressed, or anxious I get into a loop of night-sweat induced sleep disturbance that makes me more stressed/ anxious.

You may recall the series of blogs I wrote about the impacts of stress and lack of slee p a couple of years ago. I can tell you that all of the impacts that you experience from stress are worse in peri-menopause.

What can you do to reduce anxiety?

Errrr, Pilates obvs! The focused breathing of the exercises, lowers stress levels and anxiety, calming the mind and helping you to get a good night’s sleep.

And, let's be honest, there's no point just treating the symptoms of stress. Now's the time to focus on removing the sources of stress as much as you can - delegate more; stop doing things that aren't serving you; focus on more of the things that bring you joy.

If you're looking for more resources, I have plenty! Please email me

Let's carry on making this, totally normal, transition that happens to every woman a part of every day conversation. We should not be ashamed, silent or left in the dark any more!

The questions you always wanted to ask your massage therapist & chiropractor

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 06 Aug 2021 15:48:46 GMT

I asked them so you don't have to!

We all experience aches and pains in our joints or from time to time. Sure, you could take some anti-inflammatory pain killers but if that doesn’t work, you may need to see a health professional who specialises in treating musculoskeletal conditions.

Depending on your condition, you may decide to see a Soft Tissue Therapist or a Chiropractor.

But, what's the difference ? I recently asked the two ladies who keep me moving - Soft Tissue Therapist, Sophie Beal and Chiropractor, Lucy Schleibach to explain what they do and tell us what the most common questions are that their clients want to know the answers to.

I hear a lot of different terms to do with massage - “deep tissue”, “soft tissue”, “sports massage”, “remedial massage” - what are the differences between them all?

Soft tissue relates to the soft tissues i.e. the muscles and fascia. Deep tissue relates to the pressure of a massage treatment.

Sports massage generally relates to those who are physically active for pre- and post-activity/competition treatment; to aid recovery; enhance performance; and to prevent injury.

Remedial massage often relates to using massage as a rehabilitation tool to a specific area to reduce pain and/or injury.

As you can see, they all have crossovers and it’s hard to define exactly where one technique/massage starts and the other ends.

What are the benefits of soft tissue therapy?

This can vary from one client to the next… but traditionally, it aids recovery from injury and improves the soft tissue condition and joint mobility. However, as a therapist I take a biopsychosocial approach which means that once we start getting to know a client as a person rather than a set of sore muscles, this often can highlight that the area which ‘hurts’ isn’t necessarily the source of the problem and can be a manifestation of other factors such as stress or mental health.

Personally, for me, treating the person as a whole is the most important part of soft tissue therapy and where the biggest benefits are realised.

What's the difference between a massage for relaxation and a sports massage?

In general terms, a ‘relaxation massage’ would tend to treat the muscles superficially using effleurage, petrissage and tapotement massage strokes to aid relaxation. ‘Sports massage’ (depending on the qualification of the therapist) may also use the same massage strokes but alongside other techniques such as assisted stretching, neuromuscular techniques and muscle energy techniques.

Those who are looking for a ‘sports massage’ often present with a specific issue or goal to reduce pain in a specific area, however this isn’t always the case- it really depends on the therapist giving the treatment and the client’s expectations.

Will sports massage soft tissue therapy work for me if I don’t play sport?

Yes- you don’t have to be ‘sporty’ to benefit from soft tissue therapy. Our clients really vary, we treat older children right through to the elderly, with one of our clients in their 90s! Occupation can have a big impact on issues we treat such as those who spend long hours at a desk or driving; versus those who do more physical jobs such a builders, plumbers, tree surgeons or hairdressers; or those with young families.

We also keep fellow therapists and instructors going!

But yes, we do treat ‘sporty’ people as well!

Will a sports massage hurt?

Lots of people have the mentality of ‘no pain, no gain’. This is a myth. The treatment can feel meaningful, but as a therapist it’s really important to work with the body and not against it, feeling the tissue and backing off if a technique gets too deep. It’s about teamwork between the client and therapist and establishing what feels good and where it is needed.

Why does my therapist always tell me to drink lots of water after the massage is over?

Drinking enough water each day is crucial for many reasons e.g. to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells etc, so being hydrated after a treatment is part of your general well-being and may help to make sure your body can perform at its best.

Is it true that massages release lactic acid and/or metabolic waste?

In short, no. Science is now showing that this is more a myth then the truth.

Having annoyed Sophie with my questions, I then went on to pester my chiropractor, Lucy Schleibach. Now, I describe what Lucy does to me as witch-craft (jokingly…but I really don’t know why I feel better after). So, I asked her to explain to me what a chiropractor actually does.

What is a chiropractic adjustment and what is the popping sound that you hear when an adjustment is made?

Chiropractic is a safe, specific, controlled force applied to a joint to restore proper function and mobility. Accidents, falls, stress or overexertion can negatively impact your spine or other joints. These changes impact tissues, the nervous system and other areas of the body. Chiropractic adjustments reduce pain, increase movement and improve performance.

The popping sound when a joint is adjusted is called a cavitation. It’s due to bubbles of gas being released in the synovial fluid of the joint as a pressure change occurs during the adjustment.

What type of education and training do chiropractors have?

To become a chiropractor, you need a degree in chiropractic, which takes 4 or 5 years, depending on whether the entry level is undergraduate or graduate. During this degree, students learn anatomy, physiology, pathology, biochemistry, neurology, orthopaedics, general diagnosis, clinical examination, biomechanics, radiography & radiology (how to take & read X-rays), chiropractic history and philosophy and chiropractic technique.

During their final year, students treat patients under supervision in a teaching clinic. On completing their chiropractic degree, graduates register with the General Chiropractic Council. In order to maintain their name on the register, chiropractors must complete 30 hours of further learning and continued professional development each year.

What does a chiropractor do to find my problem?

Chiropractors take a full medical history then perform a physical examination, during which they will use various tests to determine what the problem is. These tests include range of motion assessments, neurological tests such as muscle strength and reflexes to see how well nerves are working and orthopaedic tests to challenge joints as well as feeling the movement of the joints in the spine and palpating muscles, joints, ligaments and tendons.

They can then formulate a diagnosis and treatment plan. Chiropractors use scientific research, clinical experience, and patient preferences to provide the best care possible.

What conditions can benefit from chiropractic care?

Back and neck pain can benefit from chiropractic care as can other joint pains such as knee and hip osteoarthritis, shoulder problems, ankle sprains, tennis elbow and headaches.

What if chiropractic care doesn’t help?

Chiropractors will continue to monitor your progress during treatment. They frequently collaborate with other health-care professionals and are trained to refer you to the appropriate specialist when necessary.

Where can I find Sophie and Lucy if I would like a treatment?

Lucy has a clinic at home and at Ashtead Chiropractic Clinic , KT21 1QL. You can contact her through the Ashtead clinic for both home and Ashtead appointments

Sophie also has her own clinic, SB Sport & Soft Tissue Therapy in Molesey.

Will I lose weight doing Pilates?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Mon, 19 Jul 2021 10:55:20 GMT

Sorry to burst your bubble, but no..

It’s a question I get asked fairly often. If you’re looking to lose weight, Pilates can certainly be one of the tools you use.

But if your Pilates class is your only form of exercise, and you make no other changes to your calories in and out, you’re unlikely to lose weight.

That means that if you see other people posting claims to “lose your belly fat” or “do Pilates to get a long, lean body”, they’re talking crap.

If you’re interested in reading all the studies (and who wouldn’t be?!), you’ll find links to them at the bottom of this blog, along with a link to some of my other blogs.

Will I lose weight doing any exercise?

Weight loss happens when you use more calories in a day than you consume. It’s called “creating a calorie deficit”.

Obviously, this is fairly simplistic and there are lots of other things that impact your weight on a daily basis, but calorie maths is the bottom line.

A Pilates workout won’t burn as many calories as an Aerobics, HIIT or Step class.

The number of calories that you’ll burn in Pilates varies will depend on the duration and intensity of the class. A shorter, beginner class will burn fewer calories than a longer more advanced class.

However, it’s worth noting that exercising alone, without changing your eating habits is not shown to help you lose weight.

While one hundred percent of the of the energy we gain comes from food, we only burn about ten to thirty percent each day with physical activity.

Is Pilates a waste of time for weight loss?

I've got an injury and exercise is difficult. Will Pilates help me?

If you still want to get all the other benefits of exercise but you're struggling with an injury, Pilates is great!

Mr A and I came to Pilates because he was struggling with recurrent back spasms. After fixing him for about the fifth time, his physical therapist told him to get to Pilates. I had to go to keep him company. The rest is history.

Because it’s low impact and focuses on improving strength, flexibility, endurance and stability, it means that we can work to improve how you move through your problem areas. We’ll work on all the muscles around the problem joint to relieve the stress on it.

For example, if you've got a knee problem, we’ll focus on improving strength through your quadriceps muscles (the big muscles down the front of your thigh), while ensuring that we improve flexibility through the hamstrings (the muscles down the back of your thighs);

If it’s a hip problem, we’ll be looking to increase the strength & flexibility of all your glute muscles (the group of three muscles in your butt); your hip flexors (the muscles in front of your hips) and your adductors (inner thigh muscles).

These aren’t the only areas we can work on.

Please always remember to advise your instructor of any injuries or issues so that they can provide you with the appropriate exercises.

As your ability to move improves, you’ll find that you may be able to increase the range of exercises that you do; and that walking and moving becomes less painful.

In summary, you’re unlikely to lose weight simply by taking Pilates classes (or any other form of exercise), but the other physical, and mental benefits of exercise mean you’ll feel better.

Links to studies and other blogs if you want to learn more about exercise/ Pilates and weight loss:

Studies have found that Pilates is has many benefits, but weight loss is not one of its strongest.

While Pilates has definite benefits, weight loss is not its strongest suit.

As a matter of fact, a 2006 study found that body weight and body fat percentage was not significantly affected in adult females using a regular Pilates routine.

A 2004 study found that while Pilates does help to improve flexibility, it doesn't significantly affect body composition, even after 6 months of practice.” According to Medicine Net , there is no evidence to directly link Pilates with weight loss.

This meta-study of 60 different studies also found that exercise alone is not sufficient to lose weight.

You can also check out previous blog posts from me including “ How to melt your belly fat and other fairy tales ”; “ Nutrition guide for a healthy heart ” , " Is being overweight inevitable as we get older " and “ Is Stress Making you sick, cranky and overweight? ” are all available.

Managing your bone health with Pilates

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sun, 20 Jun 2021 13:27:25 GMT

Did you know that your skeleton is alive?

You’ve probably seen those skeletons hanging up in a biology lab at school, or in a doctor’s surgery in the old days (blimey, who even remembers going to the doctor’s surgery these days?!).

When you see them hanging up like that it’s hard to imagine your skeleton as being made of dynamic, living tissue that’s constantly being broken down and remodelled.

And while you probably think of your bones as just something to hang your skin and muscles on, they’re so much more than that.

Did you know that:

• Your bones help to maintain mineral homeostasis in our bodies by releasing stored minerals, such as calcium, into our bloodstream?

• Your yellow bone marrow acts as an energy store?

• They have a rich supply of nerves, blood and lymphatic vessels?

• They’re constantly changing throughout our lives

Building your bones up and breaking them down

What can we do to improve bone density?

In order to ensure that our bodies aren’t breaking down our bones for their calcium, we need to get enough calcium in our diets and enough vitamin D (which promotes the uptake of calcium) through either supplements or from sunlight.

This is particularly important for women to maintain our quality of life as we get older. If you’d like to know more about how to improve your hormonal health through diet, we had a workshop on this topic in Virtual Studio earlier this year. Keep an eye out for more workshops coming soon!

How does Pilates improve bone density?

We know that Pilates is great for building core strength, connecting breath with movement, posture and alignment as well as our mental health.

But did you know that Pilates is good for your bones too?

Ok, in fairness, it’s not just Pilates - more or less any form of weight-bearing exercise will be of benefit.

But the reason why Pilates is so great is that it encourages your bones to become stronger in response to the mechanical stress of the pull of skeletal muscle against gravity. This action leads to increased mineral deposition and production of collagen fibres. That is to say, the osteoblasts are kept active rather than the osteoclasts!

Without any stress on bones – for example being bedridden – you can lose up to 1% of bone mass every week.

The Royal Osteoporosis Societ y(ROS) recommends regular weight bearing or resistance exercise to mitigate your risk of osteoporosis and osteopenia, or to treat the existing condition. Movement has proven to be one of the most effective ways of slowing bone loss. Some studies even show it can aid in the regeneration of bone tissue.

Can you do Pilates if you already have osteoporosis or osteopenia?

Are there exercises I shouldn't do if I have osteoporosis or osteopenia?

There are some exercises that your teacher will modify for you to ensure that you have the best comfort and benefit from them. There are also some common movements in Pilates that you’ll want to avoid:

Curling up from the mat or rounding the spine e.g. the hundred, rolling like a ball, roll ups/ roll downs (“spinal flexion”)
Spinal flexion coupled with side bending and rotation.

With osteopenia and osteoporosis, the hips, spine, and wrists are the areas that need the most strengthening. Many Pilates exercises specifically target these areas.

It’s also good to focus on strengthening the back and shoulders, hips, and deep core muscles to take pressure off the spine.

What exercises should I do for osteoporosis and osteopenia?

More resources for osteoporosis and osteopenia

The NHS has some videos sharing some great exercises that you can access here

The ROS produced this booklet about Pilates & osteoporosis.

If you've got questions, please email me , happy to help!

What does rolling a ball under your feet do?

Fri, 04 Jun 2021 11:42:32 GMT

What are the benefits?

If you’ve been attending my Pilates or Stretch classes you know how good it feels after you've been using the foam roller , the prickly ball or the hard ball . OK, I know it's a bit painful during, but after it feels fantastic.

The official name for what we're doing when we use these tools is "self-myofascial release" or SMR.

SMR is great for relieving pain and improving function in sore muscles, by stretching and loosening the fascia so that the underlying tissue can move freely.

And one of the most painful/ most satisfying areas of the body to use either a lacrosse ball or spikey massage ball for SMR is on the soles of the feet. This is especially true if you have a tendency towards plantar fasciitis or regularly do high impact exercises (such as running or any aerobic classes where you jump such as HIIT, step or high impact aerobics).

If this is you, I've got a blog about how to use a foam roller and hard/ spiky ball here and specifically about plantar fasciitis here .

What is "fascia"?

What is Reflexology and does SMR stimulate Reflexology points?

Do these stretches every day if you sit for a living!

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 14 May 2021 15:50:19 GMT

Do you sit or stand in the same position all day?

If you’re nodding right now, you’ll know how uncomfortable it can be when you don’t move around.

We all know that this is because the human body is designed to move and not to spend extended hours sitting in chairs!

Our man, Joseph Pilates said “modern furniture is the primary cause of acquiring harmful postural habits.”

And after the last year, where we've all be sitting more than ever, many of us are feeling slumped and slow.

Why's it bad for us to sit for long periods of time?

It’s pretty simple - sitting on chairs and couches for long periods of time is bad because they support your body weight. With a chair holding you up, your ankles, knees, and hips stiffen, your muscles get weaker, your shoulders round forward, your back hunches and your spine becomes compressed.

Your circulation also slows down, depressing your metabolism.

That’s a jolly little read isn’t it?

What can I do to improve my posture and health even though I sit all day?

It doesn’t have to be complicated. Firstly, set your alarm to get up at least once an hour!

Secondly, while seated on all of those long web calls, why not incorporate some simple stretches into your day? Switch your camera off for five minutes if you feel that your colleagues don’t need to see your stretches!

Where should I focus first?

Be sure to stretch the parts of your body that take the most strain such as shoulders, neck, mid-section and forearms. Check out this quick three minute video of upper body stretches

You’d be surprised by the amount of strain that your lower body also takes from sitting all day. Do you find that you’re fidgeting because you’re uncomfortable in your calf muscles, hips, hamstrings or glutes? Check out this l ower body stretches video to see how you can make those feel more comfortable.

And of course, let's not forget your trusty hard ball that I know you're keeping under your desk! Get rolling!

(By the way, fidgeting is good for your health if you sit all day. A study over 12 years, that compared low, medium and high fidgeting among sedentary women concluded that the high fidgeting group had the lowest health risks from being sedentary).

If you do nothing else, do these three stretches every day and feel better!

When stretching, remember to hold for about 20 to 30 seconds in each stretch; don't forget to breathe; and if your muscles start shaking, ease off!

Looking for more stretch stuff? Grab your free twenty minute resistance band workout here

If you enjoyed these, join my online Strength and Stretch class (Fridays 7.45am) for a full body workout followed by a really good stretch! Book a class with us for free here

* This blog contains Amazon affiliate links which mean that if you buy, I may receive a teeny, tiny commission at some unspecified point in the future. It won't cost you anything.

What equipment do I need to do Pilates at home?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sat, 24 Apr 2021 14:42:53 GMT

What equipment do I need to improve my Pilates practice?

If you're newer to Pilates, you've probably seen pictures of people seemingly being tortured on big pieces of equipment.

And if this has been putting you off the idea of Pilates, I want to tell you that it's totally possible to develop a home practice using some small and simple equipment that will help you to achieve the same effects as the Pilates equipment that you'd find at a studio.

You also shouldn't think that mat Pilates is a less challenging version of Pilates versus the Pilates that you do on equipment. In fact, we have a specific mat repertoire AND are able to use exercises from the equipment repertoire and bring them to the mat, using the small equipment. That means I have many, many ways to help you to get stronger (for which read "torture you"!).

In fact, if you're looking for a quick and effective workout using small equipment (resistances band, slider and small weights), check out this Reformer on the Mat class on my YouTube channel.

So, if you were to invest in some small equipment, what would I recommend? Great question!

Note - this blog post contains affiliate links which means that Amazon will pay me a very small commission if you buy anything from any of these links..

What should I look for in a Pilates mat?

Pilates mats are usually a bit thicker than yoga mats, because we spend a lot of time lying on the floor and will also do some exercises where you roll on your back. Look for one that's around 8-15mm thick and that has a non-slip surface.

Of course, you can start with a yoga mat, if that's what you have. For your own comfort, you may want to invest sooner rather than later in something more comfortable.

What sort of exercise balls will I use in Pilates?

Exercise balls also known as Pilates balls, fitness balls, stability balls, balance balls, and Swiss balls—are large inflatable balls that measure anywhere from 55 cm to 75cm in diameter.

They're very useful to challenge your balance as your muscles are forced to engage and stabilize the entire body.

In Pilates, the exercise ball might be used to enhance your workout in spine stretches, planks, hundreds, and roll-ups, by providing support, resistance, and focus.

It can be used under both hands to roll out and work your core, or you can lie over it to move from spinal extension to flexion and work your abs. You can also use it to rest your feet as you perform exercises such as shoulder birdges to strengthen your glutes and hamstrings.

Top Tip: Replace your desk chair with an exercise ball to work on core strength and balance while sitting at your desk!

While I don't tend to use the Swiss ball in my class, I'm a BIG fan of Mini balls . I use them to help you challenge your balance; to bring focus to different muscle groups; and to assist with getting to inversions.

They're also great for working on alignment and good posture; are lightweight, don't take up much space and can be inflated according to your desired firmness. Note - want to challenge your balance? Inflate it more!

What's a Pilates Magic Circle?

Can I use Resistance Bands in Pilates?

Err, hello! Did you check out this recent blog post ? I LOVE resistance bands and loops.

This is the "all -you’ll-ever-need" piece of Pilates & fitness equipment. Usually made of latex, (if you have a latex allergy, you can get non-latex ones) these flat ribbon-like bands are used for strength and flexibility exercises. They come in different lengths and resistance levels from light to medium to heavy. You can even get bands that come with a handle

And, a band with handles (or loops tied at the end) is one of the pieces of equipment that you'll need if you want to try my Reformer on the Mat class on my YouTube channel!

How will I use a Foam Roller in Pilates?

What can I do with Sliders in Pilates?

Do I need weights to do Pilates?

We do use weights in Pilates...but we're just trying to add a little more resistance to the exercises or to help ourselves to connect better. We're not working to build big muscles! This means that 0.5kg is heavy enough.

In fact, if you don't have any small weights, grab two tins of baked beans (they'll weight about 0.44kg) and you're ready to go!

I've used two small weights in quite a few of the exercises in my Reformer on the Mat class on my YouTube channel.

So there we are - a mat and six pieces of small equipment and you are ready to go! In fact, you can improvise for two of them (sliders and weights) with things you'll already have at home.

You don't need to go to a Pilates studio to get all the benefits! What are you waiting for? Try a class with us for free today by booking here

What does Pilates do to your body?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 09 Apr 2021 11:17:14 GMT

“The man who uses intelligence with respect to his diet, his sleeping habits, and who exercises properly, is beyond any question of doubt taking the very best preventative medicines provided so freely and abundantly by nature.”- Joseph Pilates.

We all know that a good diet, hydration, enough sleep, and regular exercise are necessary to maintain good health.

So, if you were going to pick an exercise modality, why pick Pilates? Well, the emphasis is on performing the exercises properly. You'll find that as you gain greater awareness of your body and how it moves in your Pilates classes, you'll start to bring that in to your every day movement.

Our movement focus in Pilates therefore helps us to enjoy health, strength, flexibility and balance.

Here are just a few of the things that you will experience happening to your body:

Pilates improves your posture, alignment and balance!

You'll learn how to distribute your weight evenly through stabilisation of your spine and the strengthening and toning of the core muscles of your body (your abs, lower back, hips, and buttocks). This brings balanced muscular strength to both sides of your body.

You'll improve your balance as every Pilates exercise has some element of maintaining balance as you centre.

Pilates improves your awareness, focus and attention.

Pilates is a mind-body endeavour...in that we use the mind to control the body. This means that you'll experience an increased focus, attention and awareness of your body, mind and breathing. This helps you to be present in the moment and to switch off the inner chatter. This, in turn, reduces stress and anxiety .

You will become aware of how you move and be mindful of movement that may cause unnecessary injury.

Pilates encourages you to breathe better.

The last year has been stressful for all of us. And many of us are finding that our breath is quicker and more shallow (which in turn increases stress levels).

When we breathe in Pilates, we often breathe deeply, filling the lungs and expanding the rib cage. This improves lung capacity and circulation. Exhaling deeply also reduces tension by activating the parasympathetic nervous system. In addition, in Stretch, we often use a deep lateral Pilates breath pattern to increase the release across the back and neck. Want to try it? Join our Priority Wait List her e and be first to hear when spaces open up

Pilates improves your flexibility and strength.

We don't hold poses in Pilates, like we do in yoga...but your flexibility will increase . This is because we work actively through our full range of motion. This means that in any one exercise, we're working both strength and flexibility.

You 'll find Increased muscle strength and tone, particularly of your abdominal muscles, lower back and hips (aka, your "core" or "powerhouse") . As we strengthen these muscles, we support the body's most unstable joints - the shoulder girdle, the pelvic area and the spine.

Pilates is great for rehabilitation and prevention of back pain.

As improve our "core strength", we're improving the stability of shoulders, pelvis and spine and this, along with our increased body awareness and improved balance, makes us less likely to injure ourselves.

If we already have injuries, Pilates is fantastic for rehabilitation being low impact and focused on regaining strength, range of movement, coordination and balance.

Many people also find that the body-lengthening movements of Pilates assist to decompress the spine. If, like me, you’re sitting hunched over a desk, a Pilates session at the end of the day comes as a huge relief! Since Pilates also improves hip stability and glute strength, this also supports your back.

“It is only through perfect balance of mind and body that humans can appreciate genuine normal health”- Joseph Pilates.

If you’re looking for an exercise class that will give you all the benefits and improvements of good health and perfect balance of mind and body, I encourage you to make Pilates a way of life or at least a part of your regular exercise regime! Why not j oin our Priority Wait List today?

You can't resist falling in love with Resistance Bands

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 26 Mar 2021 13:28:57 GMT

Why should I use resistance bands?

Well, that's an excellent question! This underrated and unassuming piece of exercise equipment gets first prize for the best "all -you’ll-ever-need" piece of fitness equipment! (Please note that this blog does contain affiliate links)

The benefits far outweigh the simple structure and size, making a resistance band the one piece of exercise equipment that there's no excuse to not own!

You can use resistance bands for so many types of exercises that can help you build and stabilize muscle and increase flexibility. Looking for some examples? Grab my free twenty minute video by clicking here

Anybody can benefit from the use of resistance bands: whether you're a beginner; someone who usually uses weights; you're recovering from an injury; or even have limited mobility.

What are the benefits of using resistance bands?

Resistance bands really have got a lot to offer!

1. They're inexpensive and easy to store. They take up hardly any space and you can perform a variety of exercises with one band. This means you don’t need so many weights or other kit. If you work-out at home, a set of resistance bands are essential.

2. You can train anywhere. They're so portable and lightweight and can be easily stored in your backpack, handbag, or suitcase. No matter where you're going, you'll have a portable gym in your pocket.

3. They're versatile. You can train almost any muscle in your body with a band. By narrowing your grip, you can increase the resistance of the elastic band, increasing the difficulty of the exercise. This creates countless possibilities to train your body and adapt the level of your workout according to the progress of your training.

4 You get the same muscle activity with bands as with weights, but less chance of injury. In fact, training with resistance bands provides similar and sometimes even greater muscle activity versus weight training. One major difference is that there's a lower amount of force applied to your joints, which means that more stimulus can be provided to the muscles with less chance of injury - the need to control the bands from snapping back into place means greater stimulation and strength through the muscle’s full range of motion,

5. The constant tension from bands requires you to stabilise the rest of your body to maintain form during many exercises. This also means that you'll often need to activate your core for balance. It's also much more difficult to "cheat" the exercise by using momentum.

6. Resistance bands are ideal for rehabilitation. They've been proven to improve strength, size, and function of muscles in the elderly as well as those undergoing rehabilitation. Bands can provide very light or heavy resistance which can be used in targeted ways for specific muscles while protecting joints.

7. Bands are epic for both, post-workout stretches, and pre-workout mobility. Using a band in a stretch acts as a support while you extend your range; and can also help you to reach stretches that you might not usually be able to reach! Power bands are also excellent for improving ankle and hip mobility while squatting when wrapped around a sturdy object (e.g. a pillar or tree).

8. Using bands reduces the pressure on your joints versus weights. They're not dependent on gravity and therefore reduce joint compression, which helps to prevent injuries on your joints in the long-term. Due to the flexible and variable execution of movements during an exercise, the workouts are also less repetitive, therefore reducing stress on your joints.

What sort of resistance bands should I buy?

What exercises can I do with resistance bands?

Recently, I've been using resistance bands in Pilates to mimic the actions of a Pilates Reformer machine, as well as doing variations on the classical mat exercises. This gives us really wide set of exercises to choose from. Want to see some of them in action? Check out the video .

What to Eat Now for a Healthy Heart

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sun, 07 Mar 2021 15:58:21 GMT

Did you know that cardiovascular disease causes more than half the deaths in Europe?

That was a cheery little headline, wasn't it?

Well, the good news is that CVD can be prevented through simple lifestyle changes.

You are at risk if you have high blood pressure; high cholesterol; diabetes; are living with obesity or excess weight (BMI >25); or lead a sedentary lifestyle - about 1 in 5 cases of coronary heart disease are due to physical inactivity. Being more physically active can reduce the risk of heart and circulatory disease by 35%.

Now, obviously, the last one is the one that I can personally help you with!

You should aim for at least 150 minutes of physical activity each week or 20-30 minutes each day. Being more physically active can help to:

· Keep blood pressure at a healthy level

· Make us feel more energised

· Improve mood and concentration

· Achieve a healthier body weight

· Improve sleep

Want to move more? Book into a class for free today or email me to find out how I can help you!

And while I am an "informed amateur" on the topic of nutrition, I'm not a qualified dietician or nutritionist. Luckily for me (and you), I have access to people who are!

Diet really does make a difference!

Diet is one of the most important factors in keeping your heart healthy and even small changes to your diet can make a huge impact in minimising your risk for CVD.

A healthy diet including plenty of vegetables, fruits, a variety of wholegrains, plant proteins, lean meats and fish as well as healthy oils, with limited amounts of alcohol and foods high in fat, sugar and salt, can keep your heart healthy.

If you're looking to make some changes to your diet, why not check out my Spring Food Reset guide here

Now, let’s look at some of the good choices that we can make around fats, oils, and salt...

What fats should we avoid or eat?

How can I reduce the fat content of my diet?

· Swap butter for vegetable or seed oil-based spreads.

· When frying, opt for rapeseed, vegetable, or sunflower oils. Avoid regularly using coconut oil, only use when needed for flavour!

· Choose lean cuts of meat – remove visible fat and skin from poultry.

· Eat more oily fish to benefit from their healthy omega 3 fats.

· Choose reduced fat dairy or cheeses with a strong flavour such as Parmesan so less is needed for the same flavour punch.

· Try baking, steaming or grilling foods instead of frying.

· Try measuring your oil with a teaspoon to control how much you are using.

Is salt bad for me?

How can I eat less salt in my diet?

· Substitute salt in cooking with other flavours including garlic, chilli, dried mixed herbs or spices, black pepper, or a squeeze of lemon juice.

· Choose a low salt stock cube or reduced salt soy sauce when making soups, sauces, stews or stir fries.

· Swap processed meat (bacon, pepperoni, ham, sausages) with white meat (chicken or turkey).

· Instead of choosing salted nuts try making your own seasoning! Try roasting with paprika, turmeric, cayenne pepper or even garlic powder.

· Swap salted crisps for unsalted popcorn.

· Choose tinned fish, vegetables or beans without added salt e.g. choose tuna in spring water instead of brine.

· Prepare your favourite meals in bulk in advance means you can simply place into the freezer and defrost at any time. This is a good alternative to a takeaway but remember to check the label of sauces!

What else should we eat for a healthy heart?

Reset your Mind, Body and Energy Today

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 26 Feb 2021 12:16:21 GMT

As we start the New Year, let's ditch the Resolutions..

Don't know about you, but I'm never a big fan of "I have to..." resolutions. And New Year's always the key time for that. What about instead of that, we took the opportunity to take a look at the improvements that we can make, using the concept of micro habits (the small tweaks to your habits and decisions that compound over time to make big changes)?

We do this by paying attention, in the present moment and without judgment to reprogram our thoughts.

As we head into the New Year, I want to share these with you.

This blog contains a brief summary of top tips for change as well as a booklet for each topic. If we connect sleep, food, hydration, and exercise, these micro-habit changes will sustain our health and happiness for the rest of our lives.

You might want to start with the most important - Mindset - download the document here . This is going to help you to successfully make any other changes that you want to implement. It will take you three days to work through with space for reflection.

After you've done that, why not pick the area that you'd most like to focus on. Each section contains a workbook for you to use and other resources to deepen your understanding.

Sleep :

One of the most important things that we learnt about in this reset (download here ) is to create a bedtime ritual. My three favourite tips:

• Reduce your caffeine intake. It stays in your system for around ten hours so if bed time is 10pm, last caffeinated drink should be at midday.

• Get ready for bed 60 minutes before bedtime, set a go-to-bed alarm and go to bed earlier.

• Put your phone/ tablet to bed about 90 minutes before your bed time and preferably not in your bedroom. Get an alarm clock if you rely on your phone as an alarm.

Want some more tips? Check out this blog

Food:

I am NOT about deprivation! Especially while we're still enjoying a pandemic year. In this reset , we were more focused on adding in foods which serve us better and that improve our overall health. The best type of food to add to your diet? More veggies! And this includes all plant-based foods such as beans, lentils, legumes and green and coloured veggies.

Someone asked me "Sugar versus fat versus carbs. Which is worse, and why?". Well it's worth mentioning that we need ALL the food groups! Whether that's fats, carbs or sugars, they all have a part to play in a healthy diet. Why not check out the NHS Eat Well Guidelines too?

Hydration:

Did you know that even mild dehydration is correlated with a decrease in both cognitive functions and mood state?

Want to improve your hydration? Download the booklet here and check out my three top tips:

• Always have a glass/ bottle of water with you – if it’s there, you’re more likely to reach for it.

• When you think you’re feeling hungry, drink a glass of water as you might actually be thirsty! Wait fifteen minutes and see if you’re still “hungry” before reaching for food.

• Download an app that will help you to track your water intake- these apps also have reminders to help you to drink water - what gets measured gets done!

Movement

It can seem overwhelming to make changes to the amount of movement we're doing. It's worth remembering that you don't have to make massive changes. Check out the booklet here .

Other than aiming for structured exercise (try a class with us for free by clicking here , or going for walk /jog), let's not forget the concept of " NEAT " or non-structured movement that you can build into your day. It soon adds up! Include, stretching regularly as you go about your daily activities, and voila! at the end of the day, you’d be surprised how much you've moved!

Hope that you found one or more of these helpful! If you've got any questions, please let me know

Weak Upper Body? Check this out!

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sun, 24 Jan 2021 17:14:02 GMT

When was the last time you put any weight through your arms and shoulders?

How did it feel? Did it feel great? If you're shaking your head right now, then this is for you!

Before I start getting on to how we might make it feel better, let me share some of the reasons why it might not feel great..

Are you getting older?

Did you know that at some point in your thirties, you start to lose muscle mass and strength? If you're inactive, you'll lose between 3-5% a year. Even if you're active, you'll still lose some muscle mass. Sadly, in women, the place where we lose that muscle mass quickest, is the upper body and shoulders.

That means that it's super important that we don't let these muscles get away from us! Who wants to be the old lady who can't get up off the floor?!

Do you spend a lot of time at a desk, on your phone or tablet or in the car?

It's likely that you're rounded through the shoulders and tight through the chest. So, when you do put weight through your upper body, your posture may inhibit you doing it in the most effective way.

Do you feel it predominantly in your arms, wrists or shoulders?

Could be that your technique needs a little buff up!

OK, so let's get down to specifics, what can we do to make it feel better?

I have a few favourite exercises and stretches that are going to help you improve your ability to load weight through your upper body.

T to I - Did you know that there are about 17 muscles attached to your shoulder blades? This exercise is designed to activate pretty much all of them. If you spend a lot of time hunched over desk/ phone, these particular muscles are not used to firing up and it's going to be hard. If you're new to them, try them unweighted first.

Renegade Rows - Similar to the exercise above, this targets the muscles round the shoulder blades. This particular version is done from a plank, but it can be done from all fours.

Open arm clam variations - These mobility drills not only encourage you to stretch your chest muscles, but also encourage shoulder joint range improvements.

Chest & shoulder opener - like the T to I, when you watch someone else doing this stretch, you'll think "what is that actually doing?". Try it.

Done all of those? Great, then let's talk technique.

When you're doing any exercises that involve you putting some weight through your upper body chances are that they require you to use other muscles too.

Let's take your bog-standard plank as an example. For this classic exercise, you need to use your abs, glutes, quads, pecs, deltoids, triceps and a cheeky little set of muscles called " serratus anterior " that can be found at the side of your ribs, just under your armpits.

How do you activate all of these?

Check out this cheat sheet where I explain how to prep and diagnose your planking problems. You'll want to get someone to take some photos of your planks from side, front and top to identify where you need to pay attention. I promise that once you start focusing on the set up, you'll find that not only planks, but down and up dogs and other similar upper body loaded exercises will feel better.

Want some specific advice for your posture or technique? Contact me and let me give you an expert eye over and help you to improve.

Plantar Fasciitis? What is it and what can you do about it?

Sun, 29 Nov 2020 10:01:29 GMT

Have you ever experienced severe pain in your feet when getting out of bed in the morning or after sitting for a long time? Are you unable to stand or walk, but find that after moving around for a bit the pain eases? You could be suffering from plantar fasciitis.

What is the Plantar Fascia?

It’s a thick bowstring-like ligament stretching underneath the sole, that attaches at the heel bone and connects to the toes. This thick weblike ligament acts as a shock absorber and supports the arch of your foot, helping you walk

What is Plantar Fasciitis and what causes it?

It’s a condition that affects your plantar fascia ligaments, that most commonly causes heel pain but also arch pain, Achilles tendon pain and pain and stiffness of the entire foot.

It’s mostly caused by strain injury resulting in micro tears to the ligament where it attaches to the heel bone or to other areas of tightness on the sole of the foot. It’s therefore a degenerative condition that becomes painful due to inflammation.

Too much pressure on your feet from daily wear and tear; repetitive strain injury from excessive running or walking; and inadequate foot wear, can all damage the ligaments and the plantar fascia.

Who’s mostly like to suffer from Plantar Fasciitis?

Unfortunately, it’s quite a common orthopaedic complaint, especially among runners and people who participate in high impact exercise/ sport. It can also affect people who have high arches, flat feet, or jobs where they’re standing for long periods of time.

It’s also more common among menopausal women than younger women. Interestingly, more men report this condition than younger women.

Oh, great, another awesome thing to look forward to in menopause then?

Unfortunately, yes! Although, as men get it too, it’s not solely limited to menopausal women.

Both ageing and reduced oestrogen impact the health of our skeletal tissues by affecting collagen production.

Collagen’s the building block of our musculoskeletal system - bones, muscles, ligaments, tendons, and skin.

Less collagen synthesis means reduced elasticity of tendons and skin; constriction of blood vessels; decreased healing; and an increased risk of developing a soft tissue injury and joint pain. Yay.

How to ease the pain and prevent or manage plantar fasciitis.

The NHS recommends the following:

• rest and raise your foot on a stool when you can

• put an ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours

• wear wide comfortable shoes with a low heel and soft sole

• use insoles or heel pads in your shoes

• regular gentle stretching exercises of the feet and the calves .

• exercises that do not put pressure on your feet, such as swimming

• take paracetamol

Things to avoid:

• don’t take ibuprofen for the first 48 hours

• avoid walking or standing for long periods

• don’t wear high heels or tight pointy shoes

• don’t wear flip-flops or backless slippers

• try not to walk barefoot on hard surfaces

Firstly, manage the initial flare up..

I found bottles of frozen water to be very soothing! Fill two 500ml bottles of water and keep them in the freezer. To use, sit on a chair and roll your feet back and forth over the frozen water bottles to ease the inflamed area. Try this a couple of times a day. The rolling action and the ice both act to reduce the inflammation.

I also found that athletic tape helped support the foot and keeps you from moving it in a way that makes the plantar fasciitis worse. Especially helpful during exercise!

Shoe inserts, insoles, arch supports, or orthotics, can give extra cushioning and added support. You can get them over-the-counter (OTC) or have them custom made. There doesn’t seem to be a big difference in efficacy between OTC and custom made.

When choosing, look for a firm insert with good arch support. Wear them if you’re going to be on your feet for a long period of time or going walking. I wear these indoors in my slippers during the initial flare up as well as in outdoor shoes when going out!

If you don't fancy inserts, try heel cups. These raise your heel to relieve tension and give you extra cushioning. They often don't work as well as inserts, but they're a cheaper option.

Most of us sleep with our feet pointed down, which shortens the plantar fascia and Achilles tendon. Night splints, which you wear while you sleep, keep your feet at a 90-degree angle to give you an overnight stretch. . And once the pain is gone, you stop wearing them.

How can you prevent repeat Plantar Fasciitis flare ups?

The bad news is that it can take quite up to eighteen months to recover from plantar fasciitis. And, it's likely that unless you change your habits, you are very likely to experience future flare ups!

It's super important that you maintain your routine to stretch and strengthen your calves, Achilles tendon and your foot. This will assist to stabilize your ankle. Why not check out this post on stretching & foam rolling and this post to stretch and strengthen?

If you're overweight, it's a good idea lose some weight as the extra weight puts more strain on the bottom of the feet.

Avoid high-impact activities like running and jumping as these put a lot of stress on your feet and can make your calf muscles tighter if you don't stretch them out. Go for lower impact exercises instead, and be sure to do some leg and foot stretches. Not quite sure what sort of stretches you should be doing? Check out this post .

Manage your Plantar Fasciitis without Surgery

Sun, 29 Nov 2020 09:59:53 GMT

Suffering from Plantar Fasciitis? Here's how you can manage yours without surgery!

Obviously, you need to manage the initial flare up..

I found bottles of frozen water to be very soothing ! Fill two 500ml bottles of water and keep them in the freezer. To use, sit on a chair and roll your feet back and forth over the frozen water bottles to ease the inflamed area. Try this a couple of times a day. The rolling action and the ice both act to reduce the inflammation.

I also found that athletic tape helped support the foot and keeps you from moving it in a way that makes the plantar fasciitis worse. Especially helpful during exercise!

Shoe inserts , insoles, arch supports, or orthotics, can give extra cushioning and added support. You can get them over-the-counter (OTC) or have them custom made. There doesn’t seem to be a big difference in efficacy between OTC and custom made.

If you don't fancy inserts, try heel cups . These raise your heel to relieve tension and give you extra cushioning. They often don't work as well as inserts, but they're a cheaper option.

Most of us sleep with our feet pointed down, which shortens the plantar fascia and Achilles tendon. Night splints , which you wear while you sleep, keep your feet at a 90-degree angle to give you an overnight stretch. . And once the pain is gone, you stop wearing them.

What can you do to prevent a repeat flare up?

If you're overweight, it's a good idea lose some weight as the extra weight puts more strain on the bottom of the feet.

You can also do an online Stretch class with us every Friday at 8.15am UK time. It's part of the weekly "Strength & Stretch" class - you can dial in for both 30 minute sessions, or just stretch. Try it for free by booking here

Note - this page contains Amazon affiliate links. This means that if you purchase through one of them, Amazon will pay me a teeny-tiny commission at some unspecified point in the future, at no cost to you!

What to expect at your first Belly Dance class

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 06 Nov 2020 16:09:42 GMT

Are you ready for a shimmy?

I'm back with Fiona this week in advance of our fantastic Introduction to Belly Dance workshop on 15th November. If you didn't read the blog about how Belly Dance can improve your core strength last week, you can click back to it here .

Fiona, what can we expect at this class?

Expect to have a lot of fun! We're going to learn the basic movements of Belly Dance and by the end of the class, we'll have learned a dance called "the Drum Solo".

What's a Drum Solo?

It's a fun, fast paced, expressive dance where most of the movement includes shimmies as well as some other Belly Dance movements. It's a great way to experience the earthy rhythm and sounds of traditional Middle Eastern instruments.

The Drum Solo is usually performed to a traditional drum called the Dumbek or Egyptian Tabla, which provides the rhythm. It can also be accompanied by other traditional drums and tambourines, as well as full size and finger cymbals - the finger cymbals can be played by the Belly Dancer!

What will we actually be doing in the class?

We'll start the class with the fundamental movements and the posture and alignment for performing the exercises and movements safely. After we've warmed up and stretched a little, we'll learn a few basic movements which we'll build into the choreography.

As this is an introduction class, the focus is more on introducing the basic movements and experiencing how the dance can feel in your body.

OK, Fiona, the important questions now...what shall I wear?

You don't have to wear anything special, but make sure that you pick something that you can move freely in. You absolutely do not have to bare your belly if you don't want to.

Any elasticated , yoga or harem pants that fit comfortably and securely on the hips are great. If you prefer loose fitting pants, just make sure that they’re not too long as you don’t want to be stepping on the bottoms!

You will also want to tie something like a belly dance coin belt or scarf around your hips as the weight of the scarf really helps to feel the movement of the hips and the coins make a wonderful sound when you shimmy.

Don’t worry if you don’t have a coin belt! a tasselled scarf, triangular scarf, sash or any other scarf or fabric that you can tie around your hips will do, as you will benefit from the feeling of having something tied around your hips. (you can get these on Amazon - look for a "belly dance scarf". I've also spotted some on Etsy)

Obviously, you don't have to dress up....but it really helps to get into the spirit and mood of the dance. So, go ahead, wear your make-up and big sparkly, jangly jewellery or a glitzy top and pants (as long as it’s comfortable and you can move in them).

Don’t worry or feel disappointed if you think that you don’t remember everything. This is an introduction, and you are not expected to remember everything. The main aim of this class is for you to relax and have fun and experience the joy of the music and dance, and moving your body in a different way.

The other secret to a strong core

jane_arlow21@yahoo.co.uk (Jane Arlow) — Wed, 28 Oct 2020 08:09:19 GMT

Love the effects strengthening of Pilates? Here's another way to get strong!

Today, I’m talking to Fiona Michaels, who’s been performing Belly Dance in her native South Africa for 17 years and has been teaching it for 11 years. We got talking about the similarities and differences between Pilates and Belly Dance and realised that the two practices had more in common than we expected!

Fiona, why should we try Belly Dance?

Firstly, and most importantly, it’s FUN. We all know that dancing of any type makes us happy. Maybe you’ve been looking at some of the dance-style classes on the Virtual Studio timetable, but haven’t quite found the one for you yet.

I know that many people can feel like they’re not “enough” to attend dance classes (thin, tall, coordinated, young etc). Belly Dancing is fantastic for women of all ages and body types.

Tell us a bit more about the history of Belly Dance.

Belly Dancing is one of the oldest forms of exercise. It was created by women for women and it’s believed that it began as a fertility and childbirth ritual in ancient times. It was taught to young girls to tone and strengthen their body in preparation for marriage and childbirth.

Women also danced to celebrate or acknowledge life events such as the changing seasons, social gatherings, weddings, and births.

Belly Dance is about finding and accepting the feminine beauty within ourselves. Through the music, dance and connection with an ancient culture, the mystery of the movement of our muscles and body is awakened.

It’s an art-form that’s been around for a while, then?

Belly dance has a rich history, which is believed to go back around six thousand years to the times of matriarchal cultures and the worship of female deities.

Today there are many different styles of the dance that have evolved from various Middle Eastern countries, North Africa, and the Romany cultures over many years. In fact, some say that it was brought to the Middle East by Roma from India who also developed flamenco from it in Spain and Morocco.

How does Belly Dance benefit our health?

Belly Dance is fantastic for all aspects of our health – it improves fitness, strength, flexibility and, like Pilates has a definite mind-body element!

The fast movements of hip, shoulder and leg shimmies raise our heart rate to improve our fitness and work up a sweat.

The slow movements such as slides, circles, figure of 8’s and snake arms build strength, flexibility and tone muscles.

The undulating movements of the belly gently massage the internal organs and help us to improve the strength and flexibility of all the stomach muscles.

What about the mind-body element, Fiona?

Like Pilates, Belly Dancing reduces stress and promotes relaxation as the movements require working with the breath and focus as we isolate different parts of the body.

I often feel like it’s meditation in motion, especially when combined with the music that has different instruments, tones, and rhythms than those we might be otherwise used to.

But how does it make you feel?

Many women claim that belly dancing has awakened their “goddess within”. They start to accept and feel comfortable with their natural body type and shape and connect with their femininity on a deeper level. Also, it’s about appreciating the beauty within ourselves, which in turn radiates outwards.

Belly Dancing is a mind/body/spirit practice rooted in ancient wisdom. For some it evokes the mysteries of ancient cultures that are mysterious yet somehow familiar. We learn to move our muscles and flow with a movement that, at first, seems foreign, yet natural. If we’re open to it, we can also start to tap into the mystery of the feminine divine connection.

Of course, it can also be simply a means of exercise and learning a joyful new skill as you begin to learn to move your body and express yourself in new ways.

Once you’re hooked, belly dance becomes a way of life and you find yourself shimmying and swaying with a bit of sparkle and spice as you make your way through your day! Who doesn’t love that feeling?

The all-important question - do I get to dress up?

If you loved playing dress up as a girl or love doing arts and craft projects, you’re sure to make your inner magpie happy as you see every shiny bauble, trimming or piece of jewellery as costume potential! I absolutely love designing and creating my costumes!

Are you ready to try your first class?

As a beginner belly dancer, you’ll learn the fundamental movements. Come and try a class with us on 15th November 2020 - you can book here . You’re going to be opening up a treasure chest of health and well-being benefits that will support and enhance your life for years to come!

In my next post I’ll tell you what to expect….

The five stretches that you should be doing every day!

jane_arlow21@yahoo.co.uk (Jane Arlow) — Tue, 29 Sep 2020 11:23:08 GMT

Yes, that's right...every day!

As we get older, we start to notice that we can't quite move the way we used to.

Picking things up the floor becomes more difficult; moving in a slightly unexpected way brings on aches and pains; and lower back, neck and shoulders feel tight.

It doesn't have to be that way. And it doesn't have to take a whole heap of time either. I've recorded a twenty minute video for you that you can access here . In the video, I'm sharing stretches for these five areas because they're the ones that I find many people struggle with most.

Here's the important bit though: everything is connected! So you may feel tight in one part of your body, but this might actually be a result of shortened or weakened muscles somewhere else in the chain.

And as we all spend an increasing amount of time sitting time, compared to earlier generations, we are all going to be experiencing more of these postural issues.

1. Stretch feet and ankles

You're likely to have poor foot and ankle mobility if you have scuffed toes on your shoes or you find yourself tripping up stairs.

Lack of mobility in feet and ankles is often a result of tight calf muscles and/or tightness in the connective tissue under your feet. The calf muscles attach at one end to the connective tissue under your feet and at the other end, below your knee.

They then link, through connective tissue all the way up the back of your legs, over your butt and into and up your back. This means that you may also experience sore lower back or shoulders as a result of tight feet/ calf muscles!

If you want more examples of stretches for feet and calf muscles, check out this blog post

2. Stretch hamstrings

You'll know if you have tight hamstrings if you find it difficult to straighten your knees to touch your toes.

Many of us spend a large part of every day sitting down with our knees bent. This means that your hamstrings, that start on your sit bones and then attach below your knee, are "on" a lot, just bending your knee. Is it any wonder that when we need to straighten the knee, the hamstrings are unhappy about it?

And, just reiterating the points from the last two paragraphs, everything is connected. So tight hamstrings can cause lower back pain. Check out some hamstring stretches here.

3. Stretch hip flexors

Tight hip flexors are usually characterised by stiffness or pain in the hips or butt

Many of us spend a large part of every day sitting down. This means that the muscles that flex your hips can get "stuck" in the same position.

As with calves and hamstrings, tightness here can cause lower back pain and shoulder pain too (often on the opposite side of the body).

4. Stretch chest muscles.

Are your shoulders rounded forward? Do you find it uncomfortable to take your straightened arms out to the side of your body in line with your shoulders? Then it's likely that you need to stretch your chest muscles.

Spending time typing over a laptop or your phone or spending a lot of time in your car can lead to a shortening of the muscles of the chest which then causes the upper back to be rounded and the neck to feel tight. Here are a couple of examples

5. Stretch neck

Anyone for text neck? That delightful posture where the head is tipped forwards of the body?

Did you know that your head weighs about 5kg and that if your head is resting in a neutral position with the force coming straight down the neck. If you tilt your head forward as you would look at a screen or tablet, these forces increase. By tilting your head down by about 45 degrees, the force that your head puts on your neck increases to 22kg. That's obviously a lot of weight for your muscles to bear!

Apart from stretching, one very easy thing that you can do is to ensure that you hold your phone up and/or have your screen at eye level!

I hope that you enjoy the stretches.

If you'd like to get a stretch in regularly, join my weekly online Strength and Stretch class on Fridays at 7.45am.

We work the muscles that get weak, at the same time as stretching the muscles that get tight. It feels delightful!

You can book into a free taster class here .

See you on the mat!

What is Pilates?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sun, 30 Aug 2020 10:06:17 GMT

What is Pilates?

So, first of all, if you ever wondered where the name "Pilates" came from, it comes from the name of its creator, Joseph Hubertus Pilates who was born in Germany in 1881. He developed his fitness regime which he called "Contrology" while interned in England during WW1. After the war, he moved to New York and with his partner, Clara and started training dancers who were attracted by the long, lean muscles that the system created.

Pilates, as a system of physical and mental conditioning was developed by Joseph Pilates in the 1920’s. During this time, he created a series of exercises for the mat and equipment, using his knowledge of gymnastics, boxing, martial arts and yoga and Eastern and Western philosophy.

However, having said that, a lot of the exercises are still taught as originally designed. The aim of the exercises is to encourage the body to work as a kinetic whole. And, the exercises, when taught in order do make a coherent whole body workout.

If you ever Google images of Joe Pilates, you'll see many pictures of him in his tighty-whiteys doing some strange stuff. The picture below of him standing on someone while they do The Hundred, is not untypical. I do not encourage any of my gentleman participants to come to class dressed like this. Nor will I ever stand on your stomach while you work out. You're welcome.

Is Pilates the same as yoga then?

Joe Pilates definitely took inspiration from yoga, as well as from other disciplines. If you've done yoga , then you might recognise some of the exercises that we do in Pilates.

A great way of thinking about the difference between the two is that yoga is a spiritual practice consisting of a series of poses and postures where you use your physical effort to bring stillness to the mind.

Pilates on the other hand is a physical practice where you use concentration, control, flow, breath, centring and precision to execute a series of exercises. Not to say that you won't get stillness of the mind arising as a benefit of Pilates (it's really great for quieting a constantly active brain!).

What sorts of exercises will I do in Pilates?

Well, you’ll use your body weight (and sometimes some other small equipment ) to improve your strength and flexibility (aka mobility).

We work standing, lying down on your back and on your side, kneeling and on all fours so you are challenging your body in lots of different positions. It’s not an aerobic class, meaning that you won’t be sweating buckets and be out of breath. But we do focus on small, controlled movements and on our breathing. And you'll still be working hard so you might break a light sweat!

There are thirty-four exercises in the classical mat repertoire (as it's known). The exercises, when done together in order, tend to be clustered in threes and follow a "prep, exercise, release" pattern. For example, The Hundred - warm up your abs and back; Rollup - use your abs and back; Rollover - release your back and abs. If you're on Instagram or Facebook , check out my posts every March where I post a picture or video of each of the exercises for #Marchmatness.

What's Pilates good for?

All the little things – did you know that your ability to get out of a chair and to stand on one leg with your eyes closed are both good indicators of how long you’ll live? We work on exercises that will improve your ability to perform both of these tests.

The mobility that you’ll gain from doing Pilates will also improve your posture, your general quality of life and your ability to perform those day to day tasks (lifting shopping, picking things up from the floor, picking yourself up from the floor!) that can become challenging as we get older.

Oh, and Mr A LOVES what he calls “Pilates Sleep” – that is the sleep that you have the night you’ve done Pilates.

Is Pilates just for women?

Is The Seal a real exercise?

Whatever you privately think, it's not my attempt to make you roll around like a four year old and amuse myself in class. It's actually number thirty in the repertoire.

Want to try a class? Check out this blog to learn what you can expect in your first class and then click here to join our Priority Wait List to be first to hear when spaces open up

Is Garfield your spirit animal?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Sun, 16 Aug 2020 10:08:17 GMT

Want to improve your Roll Up? Here's how!

Why do we do it? What muscle groups are we using?

In the classical repertoire, the Roll Up is exercise number 2, straight after The Hundred.

You may think it's a challenging exercise to put early in the class. But its aim is to wake up the abdominal muscles and practice the spinal articulation that you need in so many other Pilates exercises. If you'll want to do more advanced Pilates exercises, getting this in early is fantastic prep work.

As well as the abs, we use our back muscles, our hip flexors and glutes and the muscles that move the shoulder joint. And as with so much in Pilates, a strong mind-body connection is also required so we can move smoothly, rather than moving the body in big slabs.

What are the common problems?

The most common problems are strength and control of the abdominal muscles, particularly the deeper ones. If your belly domes or legs lift in counterbalance, most likely, it's because your abs aren't strong enough.

You may also find that you experience a little jerk through your hips as you peel up. If this is you, you're possibly using either momentum or your hip flexors to hinge yourself up.

And finally, you may find it difficult to peel up and down sequentially and either flatten or over arch your spine.

Now that we know the common problems, how can we prepare for the exercise?

Having stated that the exercise should be the second one, there are lots of other exercises that we can do that will wake up the muscles we need, and build the right mind-body connection so we're ready to do the exercise. If you're not sure what some of these exercises look like, I've added links to my insta page for some vids!

"The Group of Five" - This refers to The Hundred, Single Leg Stretch, Single Straight Leg Stretch, Double Leg Stretch and Double Straight Leg Stretch. If I'm in a rush, I do a cheeky mash-up that you can watch here . These five exercises will help build up strength in the same muscles used in Roll Up. If you'd like to know more about them, check out this blog post

Rolling Like a Ball - Requires you to maintain a constant c-curve in your spine and tests your ability to roll through every vertebra, sequentially. It's the first of the rolling exercises in the repertoire and as you get stronger and more controlled, you can work through more of them. Check out these examples to see how it's done.

Spine Stretch - Do a couple of reps of this sitting against a wall before practising unsupported. This builds muscle memory of sitting tall and extending the spine. You can practice peeling the vertebrae away from and back to the wall without shifting through the pelvis. Want to make it even more like a Roll Up? Lift your arms overhead.

Half Roll Back - The entry level Roll Up, starts with bent legs , builds abdominal and hip flexor strength, focuses on spinal articulation and is a great way to get ourselves used to the movement. Do it after your spine stretch so that your muscle memory of the articulation is still strong! One more thing to think about is that you should be feeling this in your abs rather than your hip flexors!

Hip Flexion/ Extension - For those of us who are mostly desk-bound, it's common to struggle with tight, weak hips paired with lengthened, lazy glutes. To work both you need to do exercises where you move your leg in front of and behind your body. Donkey kick variations , shoulder bridges, runner's balance , side kick lying or kneeling ..all great exercises for your hip area!

Help! I still can't do it.

Here are some tips to help build your practice:

Is your back slightly arched when you lie flat on the floor with legs straight? Straight legs are "heavy" and can pull your pelvis out of neutral alignment. This makes it difficult to peel off the floor. If this is you, bend your knees a little. As you build abdominal strength, you will be better able to hold neutral.

Are your ribs slightly flared when you take your arms overhead? Place a block or small cushion under your head and roll your ribs slightly down. If this is consistently you, a foam roller practice through the mid and upper back will help you to lie in thoracic neutral better. It's then easier to roll through that section of your back.

Do you find it difficult to articulate off the floor? Try a couple of the Spine Stretches seated against the wall first, then place a small cushion or rolled up towel under the place where you find it most difficult to articulate. This gives your body a better message about what it's doing.

Do your legs lift up? Squeeze your butt and ground your hamstrings in the floor at the point at which legs lift so that you're pulling your legs downwards in opposition.

Just can't get off the floor? Place a resistance band round the feet, hold either end of the band to give yourself a little lift. As your arms are in front of your body holding the band, you've also got less weight to lift off the floor.

Hope that you found some helpful tips for Roll Ups here. If you're not already practising Pilates with me, why not join my Priority Wait List here to be first to hear when a space opens up at one of our classes

What is Pilates (part 2)?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 12:51:59 GMT

It's named after its creator, Joseph Pilates

Pilates is named after a real person.

Joe liked tighty-whiteys.

Exercise physiology and bio-mechanics understanding has moved on since he started teaching.

While Joe was undoubtedly ahead of his time when it comes to the design of his mat and apparatus exercises, many of the exercises that he recommended are taught in a modified form today because we know how the body works much better. However, having said that, a lot of the exercises are still taught as originally designed. The aim of the exercises is to encourage the body to work as a kinetic whole. And, the exercises, when taught in order do make a coherent whole body workout.

There are thirty-four exercises in the classical mat repertoire

The exercises, when done together in order, tend to be clustered in threes and follow a "prep, exercise, release" pattern. For example, The Hundred - warm up your abs and back; Rollup - use your abs and back; Rollover - release your back and abs. If you're on Instagram or Facebook, check out my posts in March where I post a picture or video of each of the exercises for #Marchmatness.

"The Seal" is a real exercise

Whatever you privately think, it's not my attempt to make you roll around like a four year old and amuse myself in class. It's actually number thirty in the repertoire.

Interested in joining us?

Join the Priority Wait List here to be first to hear when spaces open up at one of our lovely classes

It's all about the abs!

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 12:46:53 GMT

Only got ten minutes a day to workout? Here are five exercises for you!

What can you do, if you only have ten minutes a day and still want to work pretty much all of the muscles that constitute your core? I have five exercises for you to do - try them every day for a week and let me know how much stronger you feel and how much better you're moving!

By the way, you can add foam rollers (lie along it or with it under your pelvis); a small squishy ball (under your pelvis); or bands (round feet) to any/ all of these for variation as you'll see in the linked videos.

PS - the cheesy grin is optional!

The Hundred

The very first Pilates exercise if you do them in the "classical order" - the aim of this exercise is to prepare you for all the other work that you'll do.

You can do this with your feet on the floor, your legs in table-top or with your legs straight and extended at anything from 90 (easiest) to 60 (hardest) degrees. Focus on keeping your belly pulled into your spine throughout the exercise.

If your feet are off the floor, use your hip flexors to maintain the legs still and steady. When you start pumping the arms, focus on isolating the movement into the shoulder joints, so the upper body and head stay still while your work the muscles that run just below your armpits.

Remember, we are not at home to Mrs Spaghetti Arms! F

or some breathing variations, try either one hundred sharp exhalations or breathing in for five counts and out for five counts for a total of one hundred.

Not sure what it looks like? Check out this video

Single Leg Stretch

Now you're warmed up after The Hundred, let's crack on and add some more movement.

Single Leg Stretch is a really valuable exercise that teaches stability and emphasises your abdominal muscles. They've got multiple roles here: they keep your upper body lifted off the mat; they support the weight of your legs; and they stop your pelvis rocking from side to side.

Throughout the exercise, focus on keeping the belly button pulled in and notice what's happening with your lower back (should be lightly imprinted into the mat) and the hips (your butt should be stable on the floor with weight evenly distributed through both cheeks throughout).

Remember that the lower you drop your straight leg, the harder your abs have got to work to keep everything stable. This is one of my favourite exercises and I have so many variations that you can check out here. Perform ten stretches with each leg

Single Straight Leg Stretch

Now you've managed to keep stable with one leg straight....let's add make them both straight! Woohoo, so much more weight for your abs to hold up when you straighten both the legs. Once again, the lower you drop you legs, the harder your abs have to work.

Also, if you have tight hamstrings, you get a bonus hamstring stretch into the bargain. Win.

Focus on keeping the upper body still and on keeping your shoulder blades in neutral. Ten stretches with either leg. Watch the video here

Double Leg Stretch

Now we are cooking with gas! Both legs, at the same time, from bent to straight. Your abs and hip flexors will be so grateful to finish off with ten of these.

As with the other two stretch exercises above, keep your belly button pulled in, your spine lightly imprinted and your butt cheeks still on the mat. If you want double trouble, you can extend the arms in the opposite direction to the legs.

This set of variations goes from easiest ( with a band ) to hardest (upright on a foam roller which works the hip flexors like a beast and on a ball on your elbows which works the abs hardest). Whichever option you choose, please do ten of them.

Double Straight Leg Stretch

For this exercise, we start with legs directly above the hips and head and shoulders lifted off the mat, with hands behind the head. Turn the toes out so that the heels are together, but squeeze the thighs and calves together. Check out some variations here .

Once again, keeping belly button in, lower back imprinted and butt still on the mat, inhale to drop the legs as low as you can go without the spine lifting; exhale to bring them back up. Guess how many times?

If you want to make this a whole lot more fun, let me remind you of my favourite torture of " The Interrupted Hundred " - do twenty breaths of The Hundred; 10 x Single Leg Stretch; twenty more breaths of The Hundred; 10 x Single Straight Leg Stretch; twenty more of The Hundred; 10 x Double Leg Stretch; twenty more breaths of The Hundred; 10 x Double Straight Leg Stretch; and finish with twenty final breaths of The Hundred. Your abs and hip flexors will be burning.

If you start getting too tired and find yourself shifting about, bring your feet to the floor for each set of The Hundred.

If you'd like to keep in touch, follow me on Instagram or Facebook by clicking below or join my mailing list and receive a free Resistance Band Workout.

Can you get more flexible doing Pilates?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 12:43:31 GMT

Clue: Yes!

Having a good range of movement is described as being able to use the full movement potential of a joint. So the good news is that a lot of Pilates exercises help you to get closer to using the full movement potential of your joints.

This will improve your general day to day life making it easier to walk, run, pick things up and reach for things.

There is more to having a good range of movement (ROM) than just having flexibility - it's also important that you have strength.

For example, in order to be able to straighten your knee fully (for example when pushing off from the back leg, running for the bus), your quads need to be strong enough to create that extension. However, if your hamstrings are super tight, the quads have to work even harder to make the knee extension happen.

So, without getting all anatomical on you, here are a few exercises that will help you to improve your range of movement..

Side Kick Lying (or kneeling )

This is a great exercise for all round lower body ROM! You increase strength in the hip flexor and get a hamstring stretch as you bring the leg forward while using the quads to extend the knee fully. In the backward swing, the exercise opens out the hip flexor while you use the glutes to bring the leg back. And all of this performed while using your core to minimise any compensatory movement through the body.

Swimming

This exercise helps you to build strength along the whole posterior chain (i.e the back of your body) - from working the spinal extensor muscles to lift your arms and upper body off the mat, to using your glutes to extend your legs back and away as you kick to using your shoulders to extend your arms away from the body. Our modern desk-bound/ car-bound lifestyle means that these muscles spend most of the day in a lengthened position.

Spine Twist (seated, kneeling or standing)

The vertical position of the spine in this exercise is similar to that used in many every day activities such as golf and tennis and encourages you to use your "powerhouse" (or core) to rotate the trunk, against gravity, rather than using the pelvis or shoulders. Not only is it essential for optimal athletic performance, it prevents common injuries to the back.

Leg Pull Supine

Aka backwards plank! I love this exercise for its chest opening, shoulder stabilising effects! Keeping the shoulder blades in neutral while keeping them away from the ears is a valuable antidote to our usual rounded over posture. Did you know that a rounded posture can inhibit your ability to take proper deep breaths (see blog on Managing Stress to learn why this is important)? If you're extending the legs too, this is fantastic for hip flexor strength.

There are loads of other exercises that improve ROM, from single leg stretch and single straight leg stretch, to spine stretch to rollover and the saw. Follow me on Instagram or Facebook for my Mobility Monday series. Every Monday, it's a different stretch!

Want to keep in touch? Join the mailing list here and you'll receive a free Resistance Band workout that will help you feel stronger AND more flexy!

What to expect at your first Pilates class

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 10:30:49 GMT

Coming to your first Pilates class can be a bit scary..

When you first arrive at a mat Pilates class, it can seem like everyone else knows what they're doing except you. But don't worry, I'm here to help you how to get the most out of it from the very first class!

Not sure what to wear or bring with you?

If you're wondering what to wear and if lycra has to be involved...don't worry! Wear anything that's comfortable and that you can move easily in.

And the only thing you need to bring with you is your own mat and some water. If you don't have one, this is the sort of mat you need (affiliate link) - it's a bit thicker than a regular yoga mat because you want to be comfy!

When you arrive, tell the instructor you're new!

Before starting the class, always come and tell the instructor that it's your first time. They'll keep a special eye on you to make sure that you understand each of the exercises.

Is there anything else you need to tell your instructor?

You'll already have filled out a health questionnaire before your class and your instructor will have checked that.

But if you have any particular injuries or conditions, are pregnant or have recently given birth (within the last six months), please do mention it.

This will help your instructor to provide you with modifications that are best for your condition.

Maintain a neutral spine

We spend a lot of time in Pilates in "neutral spine" - that just means that your pelvis is not tipped forward or backwards; your spine has a natural curve and your ribs are softly closed.

If lying on the floor, the instructor may place a block or small pillow under your head, lower back or hips to help you to lie comfortably in that position.

And breathe!

In Pilates, breath is one of the six key principles - along with flow, concentration, centring (aka neutral spine), precision and control - and each of the exercises has a specific breath pattern associated with it.

If you've done yoga, you'll be used to inhaling and exhaling through the nose. But in Pilates, we inhale through the nose and exhale through the mouth (in some instances, quite noisily!). Don't let the breath worry you...just please remember to breathe!

May I move you?

Your instructor will most likely be walking round the room rather than performing the exercises from the front.

Often, they'll ask if they can adjust your positioning slightly to help you to get into the optimum position to perform the exercise. Please feel free to say "no" if you don't want them to touch you - your instructor will show you or tell you instead.

How to get the most out of the exercises.

If you're unused to Pilates, you may find that your flexibility or your core strength limit how you perform the exercises.

As most of us lead fairly sedentary lives, the most common issues are tight hamstrings and hip flexors; and weak butt and abdominal muscles.

If this is you, you'll find any exercises where the instructor asks you to straighten your legs away from your body while keeping the spine in neutral among the most challenging.

But don't worry - bend your knees, bring knees in line with hips and feet in line with knees ("table top position") and work there as you build more strength and flexibility.

If anything in the explanation of the exercise is unclear or you're not sure if you're in the right position, let your instructor know and they'll be happy to help you.

If needed, they'll change the exercise for you to be able to get the most out of it.

Keep at it.

The first time that you come to class, you may feel a little sore during the next few days.

This is normal, don't worry! The more classes that you attend, the better you'll be able to do the exercises.

I won't say that your class will get easier, because as you get stronger, your instructor will challenge you with more difficult exercises!

Enjoy it!

This is an hour, just for you, to pay attention to your breath and to your body.

If it's an evening class, you might find that you sleep super well that night as a result of the impact that deep breathing has on your parasympathetic nervous system.

If you've found any of the tips helpful, please let me know.

If you've never tried one of my classes before, please contact me to save your spot on the mat.

The Best Stretch & Strength Work for Tight Calf Muscles

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 10:26:03 GMT

Done your releases? Ready for stretch and strength?

In my last post, I shared the anatomy of the calf, and how to do some self-myofascial releases for the calves and feet. Today we're all about mobility - aka, stretch and strength!

A random thing about our bodies is that they can't tell the difference between a joint (in this case, the ankle) being unstable as a result of overwork or as a result of not having enough strength. In both cases, the outcome is the same - the body tries to protect the unstable joint by creating a feeling of tightness that reduces the range of movement.

If you're a runner or do other regular high impact work, your calves are probably pretty strong already and you'll want to focus on stretching. But, if your tightness occurs as a result of sitting or standing in the same position all day (i.e weakness), then you'll also need to do some strengthening work.

Let's start with the stretches. And as with the releases, we'll start at the feet.

Seated toe flexor stretch (picture below):

Sit on a chair with your right ankle crossed over your left knee. Brace the right ankle with the right hand and place the fingers of the left hand along the bottom of the toes with the fingers pointing in the same direction as the toes. Use the fingers of the left hand to to push the toes of the right foot towards the knee. Make sure to brace the foot with a firm hold. If you want a firmer stretch, use the palm of the left hand to push. Repeat other side.

Standing toe flexor stretch (picture below):

This hits the same muscles, but in a standing position. Stand about 1-2 feet away from a wall. Keeping the heel of your right foot on the floor, step the foot towards the wall and press the bottom of the toes up against the wall. The ball of the foot should be no more than 1/2 inch off the floor. Lean forward and slide the ball of the foot slowly down, keeping the toes pressed against the wall. Ensure that the foot is parallel to the the floor and don't overstretch (i.e. do it slowly!). Repeat other side.

Standing plantar flexor stretch:

Stand upright on the edge of a stair or beam, with the right heel unsupported over the edge. Keeping the right leg straight and holding onto a support with one hand (e.g. wall), press the right heel down as far as possible. Hold for 10-20 secs and repeat other side.

Down dog:

This gets into the whole of the back of the body - calves, hamstrings, back and shoulders. Start in all fours. Step the legs back into a plank position, before pushing back through the arms and lifting the hips towards the ceiling. Without letting the arches of the feet or hands collapse, press the heels of both hands and feet down into the floor. By lifting the hips in opposition, the spine is lengthened at the same time as the backs of the legs. If you want to experiment a little, try crouching the knees down to the floor - you'll feel this stretch where the hamstrings meet the pelvis - then straighten the legs, pushing the heels back into the floor.

OK, now we're stretched, let's talk about strength!

It's pretty simple as it consists of lifting up and down onto tip toes in various different positions. In each exercise, make sure that as you lift up, you peel up from the heels, through the whole of the foot, to the ball and then peel all the way back down in the opposite direction. If you want to work a bit harder, hold a weight in each hand.

Standing calf raises:

Stand with your feet hip width apart. Inhale as you peel the feet up off the floor until you're on the balls of the feet and your toes. Hold for a count of three and then, with control, peel the foot back onto the floor while you exhale. Repeat 10x.

Elevated calf raises:

Stand on the edge of a stair or a beam, letting both heels hang out unsupported over the edge. Inhale as you peel up onto tip toes. Hold for a count of three then exhale as you lower your heels, letting them drop below the level of the stair/ beam (so you get a stretch too - double thumbs up!).

Squat calf raises (picture below):

The previous two exercises mostly hit the gastroc. So this one takes that out of the game to focus solely on the soleus. While holding onto something for balance, sink down into a squat so that your thighs are parallel to the floor and your knees are at 90 degrees. Chest stays lifted!! Inhale and while staying down in the squat, peel the feet off the floor until you are on the ball of the feet and toes. Hold for a count of three then exhale as you peel your feet back down and lower the heels to the floor. You can try this in different squat positions - feet at shoulder width or in a wide sumo squat.

Then that's it! Stretch and strength for calf muscles done! Drop me a comment below to let me know how it feels

Top Tips for Releasing Tight Calves & Feet

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 10:13:52 GMT

Always tripping up the stairs? Toes of your shoes scuffed?

When you're walking, even on the flat with a normal gait, your toes lift up before your heel strikes down and you roll through your foot to push off from the toes.

If you have a limited range of movement available to lift your toes, then you're going to trip over them. This is often the result of tight calves. You might experience tight calves if you're a runner or do other high impact sports. Or indeed if you do no impact sports, but spend a lot of time sitting at a desk.

Let's talk anatomy for a moment - essentially, the muscles responsible for lifting your toes are in the front of your leg down your shin and they are not big muscles. Your calf muscles (gastrocnemius and soleus) on the other hand are responsible for pointing your toes and they are waaaaay bigger than those down the front of your leg (Tibialis anterior and Extensor digitorum longus)

If your gastroc and soleus are shortened either as a result of overuse or as a result of sitting in the same shortened position all day, this means that they have a smaller range of movement available to them. So, unless the Tibialis ant and Extensor DL are super-strong, they are not going to be able to be able to pull the foot towards the shin against the pull of the big shortened muscles.

TLDR? Sitting down too much and over-use of your calf muscles will both cause you to have poor range of movement through the ankle which may cause you to trip over your feet.

Anatomy lesson over - let's speak about what you can do to improve your range of movement.

Firstly, my favourite - "self-myofascial release" or releasing your muscles with a foam roller and small hard ball.

It's always good with these releases to start at the bottom of your body and work your way up. So, we'll start by release out the muscles and the plantar fascia under the foot. Start with one heel on the ball - I tend to start on the outer side of the foot first. Press down on the ball with your heel and, keeping the pressure constant, roll the ball about two inches up your foot and one inch back (at a speed of about an inch a second, so two seconds up, one second back). Work all the way up to the ball of the foot and then repeat on the inner side.

You'll have noticed one or two spots that are more painful than the rest of the foot. When you've completed the rolling, return to each of those spots and press a little harder. Circle your foot on that spot, 3 rotations in each direction. Do this in as many spots as you need to! Don't forget to do the other foot.

Doing both feet will take you about 5 minutes - quite painful but in a good way. After finishing, take a moment to stand with both feet evenly on the floor and enjoy the feeling of being more grounded.

Once you've finished your feet, it's time to move onto your calves. Grab your foam roller. I like a knobbly roller that gets into the belly of the muscle. Fair warning, this is about a ten minute job.

Start by sitting on the floor with one leg resting on the foam roller just above your ankle. Cross the other ankle over the top to add extra weight and relax your feet. Rest your hands behind you on the floor and push your hands down to lift your butt off the floor. You want your body weight resting on the bottom leg on the roller. You'll move your body and leg so that you roll up two inches and back one. You'll do the outer side and lower half of the calf first, then the inner side and lower half, before moving on to the upper half of your calf. We're still looking for the extra tender spots. When you finish each half of the calf, go back to the tender spots and this time, resting on the spot, rock your calf from side to side over the tender spot about three times.

Repeat on the other leg.

If you really want to test if this is increasing your range of movement, try doing the foot and calf on one side of your body. Then sit with your legs outstretched and compare how much more range you have when you alternately point and flex your feet.

You should really do this every day, but even a couple of times a week will make a difference. You'll also notice that if you do it more frequently, it will hurt less.

I use a lacrosse ball which has just the right level of hardness and a Triggerpoint roller which has nice knobbly bits (other foam rollers are available). In the next post, we're talking stretch and strength, so keep an eye out.

It's worth noting that this sort of regular maintenance work can help you to avoid future flare-ups of Plantar Fasciitis, which can be very painful. Is this you? Check out my two blog posts on managing initial flare ups and ongoing maintenance

How to sleep better

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 10:02:20 GMT

Here are my top five tried and tested tips for sleeping better.

Ever since I’ve had my Fitbit, I’ve been obsessed with the sleep tracker.

It’s the first thing I look at on my phone every morning.

Recently, they’ve added a new metric where they track not just the length and type of sleep you’ve had…but they score it out of 100.

So far, my best rating is 86/100 with a tasty 8 hours and 59 minutes clocked. Happy nights!

I should mention that I share a bed with the world’s best sleeper. He slept through the infamous hurricane of 1987 and would sleep for twelve hours every night if he could. So, I have that to compete with.

And my obsession is not just me being a geek – if you read my previous post, you'll know that research shows that poor sleep has immediate negative effects on our hormones, physical and mental performance.

And that sustained poor sleep increases the likelihood of dementia, heart disease, obesity and diabetes.

Like everyone, I go through phases where I sleep really well and phases where my sleep is not so good (oh, hello hot flushes!).

So, I like to think that while not a complete expert on sleep, I am an interested amateur.

I've been reading and experimenting with various different approaches to try and ensure I get my 7 hours a night. And here are five of my top tips for better sleep.

Make the room as dark and cool as possible.

Having spent five years living with proper shutters in der Schweiz, I was desperate to recreate the “so dark, you can’t see your hand in front of your face” effect.

I’ve gone for blackout blinds plus blackout curtains.

Obviously, there’s still a little light leakage round the sides of the windows which has me awake at 4.30am during midsummer (cue the eye mask!).

But generally, keeping my room dark helps my body to know that it’s night and perfect conditions for sleep (research has indicated that you'll sleep better if your brain doesn’t get signals that it’s daytime).

Keeping the room cool will helps to lower body temperature, which is also another cue for sleep.

Step away from the electronic device.

My own private experiments on myself indicate that I get better sleep when I don’t look at my phone/ iPad after 8.30pm.

The blue light emitted by screens mimics daylight and tells the brain that it’s time to wake up. I try and leave both of them in the kitchen overnight.

Stay calm and go back to sleep!

If I do wake up in the middle of the night, I tell myself it’s still bedtime and try to get back to sleep.

If I’m still awake 30 minutes later, rather than getting more stressed about being awake I get up, make myself a peppermint tea and read a book (a paper one, NOT one on an electronic device!) for another 30 minutes in another room with a low light on.

Being out of bed usually has the effect of lowering my body temperature and so I start to feel drowsy in no time.

I used to just try and stay in bed, but found that I got more and more stressed at being awake and so less likely to fall asleep.

Mine's a herbal tea.

I’ve reduced my caffeine intake. No caffeine at all after midday and fewer cups of caffeinated tea before midday.

Caffeine can stay in the bloodstream for 6-8 hours so to minimise its effects, try to have your last cup of the day 8 hours before your usual bedtime.

I go outside every day.

Research indicates that natural sunlight or bright light during the day helps to keep your circadian rhythm healthy, improving day time energy as well as night time sleep quality and duration and reduces the time taken to fall asleep by 83%.

I do have one more bonus tip.

Some new research indicates that if we're feeling habitually tired, eating a nutritious diet of fruits, veggies, unsalted nuts and salads, reduces the impact that sleep deprivation has on cognitive function and improves sleep quality!

There you have it, my top tips. Try them out and let me know how they work for you!

Are you getting your zzzz's?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 09:57:06 GMT

Here's why it's important..

In previous posts, I talked about sleep and its relationship with stress. The executive summary for this piece is that stress causes lighter sleep and poor-quality sleep increases feelings of stress. But it doesn’t just impact stress levels. Lack of sleep also has many other negative impacts on our bodies and minds.

Sleep is essential to our well-being. It’s a period of regeneration for our bodies and the time when our brains do their housework – cleaning and tidying up. Research indicates that sustained sleep deprivation, meaning a lack of that regeneration and housework, increases the likelihood of developing dementia, heart disease, infertility, obesity and diabetes.

Obviously, one night’s poor sleep is not going to tip us over the edge. But like stress, when poor sleep becomes chronic, it has an impact on well-being.

We're more emotional when we don't have enough sleep

When we have a poor night’s sleep, the next day, the amygdala (emotion centre) is more active. At the same time, our pre-frontal cortex (conscious decisions centre) is less active. So, we are more likely to react to things in an emotional than a rational way.

We perform as well as if we'd been drinking alcohol when we don't have enough sleep

As well as impacting our ability to make conscious decisions, lack of sleep can also impact our ability to perform tasks. Did you know that sleep deprivation was a factor in a number of very high- profile accidents – think the nuclear meltdown at Chernobyl and the Exxon Valdez oil disaster? And that driving under conditions of sleep deprivation is just as dangerous as driving drunk?

OK, so we're emotional, we're not performing properly. What else could possibly go wrong?

We eat more when we're short on sleep

Oh, look! There’s also a hormonal response to sleep deprivation, even over one night. There are two hormones that are produced in our guts – ghrelin, which regulates hunger; and leptin, which regulates feelings of being full. When we've had a poor night’s sleep, the body produces more ghrelin and we feel hungrier. At the same time, our bodies react less to the leptin so the gut doesn’t get the feeling of being full.

If we pair up this hormonal response with the heightened emotional responses to lack of sleep, we can see how we might be more likely to experience emotional eating and to consume a higher level of calories. Research indicates that we might consume up to 300 calories/ day more, even in cases of short-term sleep deprivation. The same research also identified that even if we have already eaten a full meal, we are more likely to consume these extra calories in sugary, salty and/or high carbohydrate foods. So, unsurprisingly, the researchers found that short habitual sleep time leads to an increased BMI proportional to the decreased sleep.

Now we know what happens when we're deprived...what should we know about sleep?

How much should we sleep?

We all have a sleep/ wake cycle of approximately 24 hours. This cycle is controlled by light and by a neuro-transmitter called melatonin that helps us to drift off. This means that when it’s darker, we want to sleep more than when it’s lighter.

In general, adults need to sleep around 6-8 hours per night and during the night will experience various types of sleep over roughly 90- minute cycles as the body regenerates, tidies and cleans up. Different types of sleep, at different times of the night, are associated with different activities. For example, we tend to have more deep sleep - associated with physical recovery and some aspects of memory and learning - earlier in the night; and more REM sleep - when we dream - in the last two cycles before our normal waking time.

We may wake up between 10-30 times per night but because some of these periods are really short, we may not even remember them.

In addition to stress and the light received by our eyes, there are a number of other factors that can affect our sleep/wake cycles: when and what we eat; exercise and when we do it; and temperature fluctuations. Luckily, these are all things that you can attempt control (and I’ll talk about the things we can control more in my next post).

Of course, for those amongst us who are naturally night-owls, the fact that we have to participate in a standard working day can mean that we’re not ready to go to bed early enough to match the required start of our day leading to an ongoing sleep debt. Sorry.

In summary then, getting quality zzzz’s in is essential for all aspects of our health. Look out for my next post on top tips on getting better sleep!

And if this is a topic that interests you, let me recommend the book " Why We Sleep " by Professor Matthew Walker*. It's a super easy read and will convince you of the importance of getting more and better sleep!

* This is an affiliate link which means that Amazon will pay me about 2p at some point in the undisclosed future, at no cost to you.

How to melt your belly fat...and other stories

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 09:48:21 GMT

Let's tear up that book of fairy tales!

I can’t tell you how many people ask me “how can I lose weight from my ______ (insert body part name here!)?” or “what exercise should I do to reduce my _____(again, insert body name part here!)?”.

Here’s the truth bomb, people: there’s no such thing as spot reduction! If you lose weight, you’ll lose it from all over your body.

Those posts you see on social media that say “Drink this to lose weight from your belly” or “Do this exercise every day for a flatter stomach” are b*****ks and they do my nut in!

They also contribute to a lot of the s**t that women put themselves through, comparing their bodies to airbrushed images and perfect Instagram bodies.

I know that there are a lot of feminist politics about the rights and wrongs of weight loss versus accepting your body as is. But I also know that being overweight and/or sedentary contributes to heart attacks, strokes, diabetes and put you at a higher risk of mortality from other causes.

So, this is not me telling you to lose weight, but it is me providing you with a more balanced approach if you decide that you want to!

So, with that in mind, here are my five top tips for sustained weight loss:

1. If you’ve put on weight, it didn’t happen overnight and it won’t come off overnight either, so be patient and kind to yourself. Weight loss is a marathon, not a sprint.

2. The ONLY way to lose weight is to consume fewer calories than you use aka “calorie deficit”.

3. Exercise is fantastic for your overall well-being, but it’s only 20% of the weight loss story. The remaining 80% is what you eat (and drink).

4. Are you drinking enough water? Often, we think we’re hungry and we’re not. We’re thirsty. Aim for at least two litres every day.

5. OK, I said in number 3 that it’s 20/80 exercise/food…but it’s truly 100% mindset. Treat yourself as you would treat your best friend - with compassion and good humour. A “bad day” does not mean that you’re a failure.

I know that I said that I had five top tips for you…but here’s my bonus number six: Get enough sleep!

When you’ve not had enough, your body produces more ghrelin which is a hormone that increases your appetite. At the same time, it produces less leptin which is the hormone that tells your body that you’ve had enough to eat. Meaning double whammy of more likelihood to eat more than you actually need to.

If you're looking for more truth-bombs around the myths of "Superfoods", check out my post here .

And remember, stay away from those social media posts!!!

The Truth About Superfoods

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 05 Jun 2020 09:31:53 GMT

Spoiler Alert! There's no such thing!

Even in my “day job” (or as Mr A refers to it my “proper job”), I still get to focus on health and well being as the lead for our group Health & Wellness program. And, as I work for a food company, I also have the benefit of access to our nutrition team.

We’ve recently run a couple of myth-busting workshops to give our colleagues the scoop on all those myths about food. And, following on from my last blog on the myth of the saggy belly, I’d love to share a couple of those with you.

Myth 1 – Organic food is better/ healthier for you and more sustainable for the environment.

Estimates indicate that the organic food industry in Europe had a retail sales value of over €29 billion in 2015 and that consumer perception is that organic is better for you.

Organic food is the product of a farming system that avoids the use of man-made fertilisers, pesticides; growth regulators and livestock feed additives. Irradiation and the use of genetically modified organisms (GMOs) or products produced from or by GMOs are generally prohibited by organic legislation.

Organic agriculture is a systems approach to production that is working towards environmentally, socially and economically sustainable production. Instead, the agricultural systems rely on crop rotation, animal and plant manures, some hand weeding and biological pest control.

But is it better for you?

There is no evidence that eating organic foods makes a significant positive difference to your health in comparison to non-organic foods. A review of over 150 studies analysing organic foods concluded that there is no significant difference between the nutrient contents of organic foods compared to conventional foods.

BUSTED! Organic food is NOT healthier!

There are arguments that it might even be less sustainable than conventional farming because organic farming produces a significantly lower yield than conventional farming for the same land space.

Myth 2 – “Superfoods”

Ah, another “superfood” story. They’re right up there with my favourite “ melt belly fat with this exercise” stories!!

The term ‘superfoods’ has been popularised by the media, implying particular foods have ‘super’ properties including anti-aging, weight loss and cancer prevention or even curing cancer (a particularly insidious set of claims imho!).

Foods that have been implied as 'superfoods' include:

• Blueberries

• Green Tea

• Chia Seeds

• Kale

BUSTED! “Superfoods” do not exist!

No single food can eliminate disease risk despite all other genetic and environmental factors.

Using this term is unsubstantiated, irresponsible and banned in the EU (yeah OK, we're not a member anymore, but still).

So, yes, please go ahead and eat the blueberries, kale AND the chia seeds, but don't forget that everything you eat matters. The true key to a healthy diet is variety & balance.

Stress getting on top of you? Here's how to get it back under control

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 22 May 2020 15:02:06 GMT

Don't let it manage you

In my previous post, I shared with you some of the physiological responses to chronic stress. That’s the type of stress that we live with for a prolonged period of time. The causes of stress, as we all know, are many and getting to the root causes of the issues causing the stress can be stressful in themselves.

So, we need to find ways to manage the stress and to choose how we are going to respond to it.

That’s right, mind blown! we get to decide how we are going to respond to a stressful event. We get to decide how we will feel and think about it. We can choose to tell ourselves all the bad stuff or we can choose to put a different lens on it, to examine the event with a little more curiosity and decide on how we’re going to react.

Now, I’m not for a moment suggesting that it’s all simple and that we can just “think” stress away. If we’re also suffering from poor quality sleep, then the fact that we’re reacting from the amygdala makes it even more difficult. But, the act of stopping for a moment to notice what we’re feeling and thinking and examining whether this is a reasonable response, can help us to feel more in control of the situation.

Another great way to manage stress is to write it down. As I'm more of an "internal processor" of my emotions, I often find that a brain dump of all the stuff that’s swirling round my brain really helps me to explore ideas as well as my feelings and thoughts. If journaling is your thing, go for it. I like a large blank piece of paper and a nice sharp pencil, myself!

One of the things that I notice is when I am stressed and feeling overwhelmed is that I go into a sort of “buffering mode” (you know, when the little circle is spinning on your computer), where I have so much to do, that I don’t know what to do first. I often find that talking to someone else helps me to prioritise it better. Even if logically, I could have done that on my own.

And, once I talk it through, I can find that some of my stresses are being caused by me agreeing to do things for other people that actually I should say “no” to. Prioritising our own well-being means that we are better able to get shizzle done.

I always notice that the times when I am feeling most stressed are those when all I have done is to go from home to car to office to studio. Research has found that spending time outdoors, somewhere green if possible, leads to better mood control as well as better concentration. And, getting some sunlight will also increase your body’s vitamin D creation.

On the topic of vitamins, there’s some interesting research going on at the moment around vitamin deficiencies and stress. It seems that deficiencies in vitamins D, B6 and B12, Niacin, Folate and Omega 3 fatty acids could lead to a higher susceptibility to stress. Since, when under stress, we’re pre-disposed to reach for less nutritionally-sound food choices, these deficiencies can then be made worse. Aiming for a varied diet, rich in fruit and vegetables, fish and lean meat will certainly help. At the very least, find a good supplement that ensures that you meet the daily requirements for all your vitamins and minerals.

You might not expect to hear this but exercise is a stressor. Say, what now? Yes, that's right, exercising puts your body under physical stress. Buuuuut, and here's the important part, exercising regularly trains your body to recover from physical stress, making you more resilient to the effects of other stresses. Yay! And the good news about exercise and stress doesn't stop there - exercise reduces cortisol and adrenaline levels; uses up all that excess energy that was released from your muscles by the adrenaline and cortisol; and stimulates the production of endorphins, which are our "feel good" chemicals. Even a brisk walk, outdoors for the double benefit, will do the job.

Is stress making you sick, cranky and overweight?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 22 May 2020 14:58:21 GMT

Spoiler Alert! Yes, quite likely.

Here’s the executive summary – yes, if you’re experiencing chronic stress, then this is more likely to make you overweight, sick, tired and cranky! In this post, I’m going to outline a number of the physiological responses to stress and show how they all interact and in my next, talk about some of the ways that we can reduce our stress.

So, let’s start at the beginning, when our bodies first evolved. Imagine there’s a lioness standing right there in front of you. She’s hungry and she has a litter of cubs nearby that she needs to feed. She’s thinking how tasty you’re going to be. You look at the lioness, she looks at you. Your body releases two hormones, adrenaline and cortisol that work on your muscles to release more energy so that you can take the appropriate fight/ flight action. You get away, your adrenaline and cortisol levels return to normal.

Now, we’re back in the 21st Century. Imagine that your alarm hasn’t gone off and you’ve overslept. You get showered and dressed in a rush, then you spill coffee down your shirt. One fresh shirt later, you leave your house. The traffic is awful because it’s raining and you get to work late. Your boss was in early this morning and has already filled your inbox with a whole pile of to-do’s that now mean that your own to-do list has gone out of the window.

We all experience this constant drip of small stresses. Unfortunately, our bodies evolved before alarms, coffee, traffic and bosses. All they know that when we experience a stress, it must be urgent like a lion, so the only appropriate response is fight/ flight and our bodies are flooded with adrenaline and cortisol.

Now, if this is a one-off morning and usually, we’re pretty calm, then our bodies will cope.

But what if this is our normal? What happens if every day, our bodies are in this fight/ flight mode and actually, there is no lioness? Well, our bodies don’t know any different so the adrenaline and cortisol are released anyway and they act on our muscles to release more energy. That we don’t really need. Suddenly, there’s a whole load of extra energy rushing around that we're not using, so it goes into storage. As fat.

At the same time, this constant release of cortisol and energy starts to alter our ability to metabolise glucose, leading to insulin resistance. Insulin resistance increases the risks for pre-diabetes, type 2 diabetes and a host of other serious health problems including heart attacks, strokes and cancer.

As if this wasn’t enough, chronic stress is also known to: suppress the immune function and to increase the likelihood of catching infections; to worsen any other ongoing health issue; and to lead to higher blood pressure especially if we’re already susceptible.

Stress can also cause lighter sleep and mean that we wake more frequently. And, in a delightful vicious loop, the less quality sleep we have, the more stressed we are likely to feel. This is because when we’re tired, we’re more likely to react from the amygdala (which is the emotion-based part of the brain) than the pre-frontal cortex (the thinking part). This increases feelings of lack of control. A lack of quality sleep can also impact how much we eat due to the release of the two hunger hormones, leptin and ghrelin.

Finally, research indicates that individuals who are chronically stressed, particularly women who are already overweight, are more likely to reach for sugary, salty and calorie-dense foods and to binge eat. This behavioural activity is a response to stimulation of the dopamine pathways and the learning/ conditioning mechanism. That is to say every time we’re stressed we’ve learnt that chocolate makes us feel better, so more must be even better.

So, in summary, being chronically stressed means that we’ve got loads of extra energy sloshing around our systems that we can’t metabolise properly; we’re tired and hungry; we have suppressed immune responses and are we’re more likely to binge eat. You can see how this is going to play out – increased weight, more likely to be sick, cranky and yes, just generally delightful to be around.

Obviously, we are all going to experience stress. But a great deal of how we respond to it is down to us and how we choose to manage it.

In future posts, I’ll be sharing some tips for managing stress and improving your sleep .

Why we need to talk about reversing "text neck"

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 22 May 2020 14:47:58 GMT

How's your back feeling today?

We all spend a lot of time in our daily lives in what’s called “spinal flexion” – hunched over computers, phones and steering wheels. As we tend to spend so much time in this position, our bodies adapt to make this our default posture – spines rounded, heads and shoulders forwards. The muscles in our backs become weaker as they sit in a permanently lengthened position, those in our chests and neck become weaker, but tighter.

And in Pilates, a lot of our exercises also emphasise the same position. Think of any of the exercises where you curl your head and shoulders up from the mat such as chest lift, single or double leg extension, the hundreds.

In order to reverse some of the effects of our daily postural habits, it’s important that we work in extension during every class and when we practice at home.

I often get questions about this family of exercises so if you’ve ever had questions but not got around to asking, here are some of the most frequently asked. Please do email me if I haven’t covered your question!

How do I know if it’s a spinal extension exercise? Generally, it’s an exercise where you’re face down, either on all fours or on lying on your front where you sequentially extend the back vertebra by vertebra.

What muscles are we working in a spinal extension exercise ? We usually work the muscles that run down either side of your spine, (erector spinae) and the deep muscles that sit underneath them. The various different extension exercises also emphasise working other back muscles that are essential for stabilisation of the torso (which is why we change which ones we do from week to week).

It hurts my lower back when I perform extensions like this. What am I doing wrong? You know when I ask you to pull your tummy button into your spine? That’s to ensure that your abs are engaged and are providing support during both the extension phase and while you’re lowering your trunk back to the floor. If you keep sufficient abdominal engagement throughout the exercise, you’ll avoid over-arching your back. While this engagement is important during simple spinal extensions like diamond press, once you move into more challenging exercises like swimming, it’s essential.

OK, I’ve pulled my belly button in, lengthened my legs away and now I’ll just lift my upper body off the floor? Not exactly…. Imagine you’ve got a rubber band anchored at your feet that is being pulled out and up from the crown of your head. It’s not just a lift, it’s an elongation.

Think I’ve mastered the spinal extension now. What’s next? Thanks for asking. It’s everyone’s favourite (well, one of my favourites, anyway) - swimming.

Not only does this exercise focus on spinal extension, but you also have to activate the rotational actions of the spinal extensors to keeping your body still and avoid rocking or rolling from side to side. AND as a bonus, it encourages you to activate your glutes to lift your legs off the floor and your quads to keep the legs straight.

This means that this exercise works directly to offset the posture of anyone who sits at a desk for a living! You’re welcome.

How can I train myself to do swimming better? Start by simply adding the arm and leg extensions to the spinal extension – think of reaching the limbs out long. Legs and arms are heavy so you need to make sure that you’ve got enough abdominal strength to support your lower back.

If you’re comfortable here, start slow by extending opposite arm and leg while the other arm and leg stay on the floor. Again, think elongation not just lifting. Are both hip bones still grounded?

Can you now extend both arms and legs, and slowly, extend them even further alternately and oppositely?

Once you’re able to stay stable while moving slowly in this position, you can start to make the movement faster – the leg action should be like a flutter kick, from the hip.

So, that’s it, the most frequently asked questions about spinal extensions. Now, off you pop and get extending.

It's time to perfect your plank

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 22 May 2020 14:30:06 GMT

You've seen the pictures on Instagram, now it's your turn!

You’ve seen the pictures on FB and Insta. Perfect planks, working the whole body.

And in your mind, that’s exactly what you look like. I know, I’ve been there. Before I was an instructor, I was lucky enough to have a PT who kicked my planking butt into a straight line.

What does “good” actually look like?

Err, a plank.

Yes, that’s right, you look like you’re a plank, a solid piece of wood, in a straight line from heels to crown of head.

Do you know what yours looks like? If not, grab a friend to take a photo of you doing a plank from side-on and then one from above. This is where you get to diagnose what’s going on in your personal plank story.

Ooops! My plank looks more like a down dog.

This is the most common plank-cheat that I see in class. You’re probably feeling lengthened through the back of your body rather than there being any feeling of work.

Fix it: Stop launching yourself up into the air before you’ve prepped properly!

Set yourself up in a box position first of all. When your box position is solid, extend one leg back behind you (toes on the floor), squeezing into the butt as you do so, then extend the other leg back.

Make sure that you keep pushing your heels backwards and away from your body while pulling your belly button in to the spine. Check your progress with a new photo! If it still doesn’t look right, you can download this free sheet that will allow you to dive in a bit deeper to your set up.

Aaargh, my hips are drooping!

This is another really common problem. When you look side-on, your hips should be in a straight line with your legs and back. You might be feeling a strain in your lower back.

Fix it: Get the worksheet and prep your plank properly!

Yep. It’s actually the same as above BUT, in addition to the advice above, I also want you to squeeze your butt muscles and your quads (muscles at the front of legs) super hard as you step your legs back into the plank. Again, take photo and check out what’s improved and what needs more work.

Ouch, my wrists are hurting.

When you look at your photos, your shoulder blades might be poking up, chest might be slightly pressed forward and the head might be slightly tilted back. This could easily be coupled with drooping hips. And in addition to having hurty wrists, your lower back is probably feeling strained.

If this is what you’re experiencing, the reason is that this is a full body exercise, but you’re letting your wrists carry your whole body weight.

Fix it: Prep your plank properly.

Errr, déjà vu? In addition to checking out the worksheet and following the two sets of instructions above, I also want you to focus on what’s happening in your upper body in your box position.

Press your hands down hard into the mat while pushing up into your armpits, pull your shoulder blades down your back and rotate the top of your arms outwards in your shoulder sockets.

Only when you feel really solid here do you step your legs back, maintaining all the engagement as you spread the load of your body weight through butt, legs and shoulders.

Did I mention that I’ve put together a special free worksheet that you can print out and take with you to your mat? You can download it here

Why you should come to Pilates classes with me

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 22 May 2020 14:18:01 GMT

AKA What's in it for me?

Over the years, I’ve been to quite a few different Pilates teachers and I bet you have too. And what we love about them, is that they’re all different. Every teacher comes to Pilates with a different set of experiences and movement history and, even if they go through exactly the same training, you can see the difference in how they cue, coach and get hands on.

Before I came to Pilates, I was teaching Group Fitness classes “from the front” meaning that I had to rely on speaking and demonstrating to get people to move. In Pilates, we have the benefit of being much more hands on.

That means I’m able to help you to bring yourself into the right position to perform the exercise better. In a group Pilates session, of course, I can’t always get to everyone in every exercise, so I still rely on being able to describe what I want you to do simply and clearly. After you've been coming for a little while, you'll notice that you're starting to feel when you're in the right posture and positions just by listening to the cues and knowing what you should be feeling.

I still teach cardio-style Group Fitness classes and I benefit from the education that I get from those programs to support the continuing Pilates education that I follow (as well as my Group Fitness classes benefiting from my Pilates education). This means I get access to research papers, to share information with other movement professionals and to constantly learn more about movement. This allows me to help you to continue to be functionally fit for as long as possible.

One of the worst Pilates classes I ever went to, we did the same exercises. Every. Week. For Months (yes, I did stop going!). While I do come back to certain exercises fairly frequently because they’re so effective, I love to teach a really varied program, with new exercises and sometimes using different pieces of small equipment so that you’re constantly challenged (physically and mentally) and kept interested. For example, using the small balls and rollers can challenge your balance and co-ordination; using the bands can challenge your posture, strength and flexibility.

Now, obviously, I can't take all the credit for how much better you'll feel for doing Pilates. The method itself, obviously, plays a large part. Did you know, for example, that when you focus on your breath in class, you're also decreasing your stress levels? This is because deep breathing stimulates the parasympathetic system (the opposite of your fight/flight response) and naturally means that you are able to be calmer.

Additionally, as you become aware of the present moment, including your physical sensations, your frontal cortex (the part of your brain linked to decision making and working memory) is stimulated.

You’re encouraged in my classes to ask why we’re doing something; tell me you don’t like it (we’ll still do it btw!); and to question how to do it best. Basically, ask me anything!

So, in summary, what's in it for you to come to my Pilates classes?

1. You'll stay functionally fit (i.e. fit for life) for longer

2. You'll learn what good posture feels like and will be able to bring that back to your daily, normal movement.

3. Your strength, balance and flexibility will be challenged meaning that you're better able to live your normal daily life.

4. You will be calmer and better able to focus, make decisions and remember (God knows, we all need that last bit!).

How can you join a class with us?

I give first dibs on all spaces to my Priority Wait List lovelies, so if you'd like to join us, sign up for the list here

What is PiYo?

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 22 May 2020 14:14:39 GMT

If you’ve never tried or even heard of PiYo and you’re wondering what it’s all about then this is the blog post for you!

Before I launch into the reasons, let me share a little bit of feedback I received when I started a new PiYo class at a local gym. WARNING! F-bomb alert for those of a delicate disposition.

As we were only a few weeks in, I still had lots of people coming in and trying it for the first time (and lots coming back each week too!!). At the end of class, a lady came up to me and said "Today was my first class so I wasn't sure what to expect when I came in...and excuse my French, but that was fucking awesome, I LOVED it!". So, that was nice.

If simply being awesome isn't reason enough, let me give you five more reasons why you should join me in class right now

1. It’s cardio Jim, but not as we know it. So, yes, your heart rate will increase. Yes, you’ll get a sweat on. But we don’t do heaps of jumping around. That means it’s kinder on your joints.

2. It’s not Pilates and it’s not yoga. There are yoga-type poses and some Pilates exercises. And you move a lot through a large range of movement from standing to floor and back up again.

3. You’ll build flexibility, strength and endurance in both upper and lower body. And it’s great for improving your balance too! Since starting to teach this program four years ago, I have seen a big difference in my own flexibility, upper body strength and balance.

4. It’s all set to fab music – I like to have a little sing and a dance. You might not enjoy my singing - the best thing for you to do is to have your own little sing-a-long to drown me out.

5. It’s functional fitness meaning that it sets you up to have better movement across all aspects of your life.

We have a weekly online class that you can join from the privacy of your own home. Interested? You can book your space here

Five Pilates Exercises you can do every day

jane_arlow21@yahoo.co.uk (Jane Arlow) — Fri, 22 May 2020 14:11:10 GMT

Why these five?

Anyone who does Pilates with me, knows that there are a bunch of exercises that re-appear in the class plan on a regular basis:

1. Spinal extension exercises - 'cos we all spend too much time hunched over laptops, phones and steering wheels. In this camp, I include the humble spine extension (as pictured above), swimming (everyone's favourite) and swan dive.

Working the muscles that extend your spine mean that you are less likely to grow one of those super attractive rounded backs as you get older.

2. Leg extension variations - whether it's a dead bug, a single leg extension or a double leg extension , you're using the weight of your legs to challenge your ability to control movement of the pelvis.

Legs are heavy (I know, I say this a lot, but they are).

Sometimes it's just one leg; sometimes it's both; and sometimes, we add some arm work.

What I really like about this group of exercises is that as well as the core stability aspect, you also get to fully extend your leg(s). All.the.way.

That means that you use ALL of the quad muscles. Including the last little one, vastus medialis, that is responsible for the last 6% of extension. You're welcome.

3. Rolling exercises - because they make me laugh. 'Nuff said. Want to see some in action? Click here to see an Insta post I wrote.

4. Plank series - whether it's front, side or back, I love 'em all.

I love that they are truly full body exercises. Arms, shoulders, back, abs, glutes and legs - they should all be working together to stabilise as you move one or more limbs. You also need to know where each bit of your body is and what it's doing (have your hips sagged? your shoulders winged? your arms or knees bent?). And if you can do a plank, you can do a press-up.

Want to learn more about planks? Check out this blog post

5. Shoulder bridges - from the entry-level pelvic curl through to full on bridging with legs kicking, what's great about these is the articulation of the spine away from and back down to the floor.

Freeing up movement particularly around the lower back can really improve your every day movement. The exercise encourages you to use glute muscles that have become lazy through being seated to actually do their job (which in turn then support your back even more). AND there's a hip opener too to offset the hip flexor shortening of being seated.

That's it. If you do nothing else today, treat yourself to a couple of these exercises. Your body will thank you.

Are you looking for some examples? Do you follow me on Instagram or Facebook? I post examples of exercises every weekday..just click one of the buttons below to find me!