DECEMBER 2025 NEWSLETTER – FITNESS PILATES
Dear Fitness Pilates Member
Happy 1st December! ✨
It’s here already—can you believe it? Let’s make December a month of movement, mindfulness, and festive fun!
Well here we are in December, don’t know about you but I love Christmas. Hope you have a wonderful Christmas whatever you are up to.
As per the November Newsletter, it is not too late to purchase a Fitness Pilates gift voucher for someone this Christmas. Let me know if you would like one and I can personalise one for you.
Also, I have a selection of Fitness Pilates (logo) black T-shirts for £17 each.
Candle-lates Christmas Classes
Fitness Pilates Candlelight Bliss
Gentle Fitness Pilates: Strengthen, stretch, and relax with a flowing routine suitable for all levels.
Perfect for all class members, a special event, or just a chance to treat yourself and leave feeling fabulous!
Let’s kick off the festivities with a beautiful candle-lit class.
Bringing together Fitness Pilates with a more relaxed flow and meditation at the end. What a perfect combination!
A Totally Unique Class Experience…
Moving body, mind and muscles to gentle recharging Fitness Pilates moves. Take the time to breathe as you stretch, flex and tone away tensions.
Feel your body take on better shape and posture, then drift off into tranquillity as you revive, rejuvenate and relax your entire body from head to toe with the twinkling candles.
Monday 8th December – 0930-1015 Stisted Village Hall & Zoom 1100-1145
Tuesday 9th December – 0930-1015 Braintree Swim Centre
Wednesday 10th December – 1100-1145 Wethersfield Village Hall
Thursday 11th December – 1100-1145 Coggeshall Village Hall
TOTAL BODY BLISS!! See you there (bring something comfortable for your head and a blanket if you wish)
I have replaced the first class of the month i.e. wk. 1st December with a Tinsel Workout, rather than hand weights. Please bring along a metre length piece of tinsel with you. If you don’t have any then I will bring some along.
My last working day before Christmas will be Friday 12th December and I shall be returning on Monday 5th January 2026.
I have attached a Year in Review Reflection Meditation Script that I will be delivering during the Candle-lates classes, for your reading. (see end of newsletter)
Our last subject of our educational series for 2025 is on Scoliosis
What is Scoliosis?
Scoliosis is a sideways curvature of the spine that typically develops during childhood or adolescence, although it can also occur in adulthood. Instead of a straight line down the back, the spine curves into an “S” or “C” shape. It can range from very mild (barely noticeable) to more severe cases that impact posture, movement, and sometimes breathing.
Who Gets Scoliosis and Why Does It Happen?
There are different types of scoliosis, including:
- Idiopathic scoliosis – most common, especially in adolescents, and the cause is unknown.
- Congenital scoliosis – caused by spinal abnormalities present at birth.
- Neuromuscular scoliosis – linked to conditions like cerebral palsy or muscular dystrophy.
- Degenerative scoliosis – develops in adulthood due to ageing, arthritis, or disc degeneration.
How common is it?
Scoliosis affects around 2–3% of the population, which means millions worldwide. Most cases are mild and don’t require surgery but may benefit from targeted movement and strengthening to manage symptoms and posture.
How Can Fitness Pilates Help?
Fitness Pilates is a fantastic tool to support people with scoliosis. The focus on posture, core control, breath, and mobility makes it ideal for managing discomfort, improving alignment, and supporting spinal health.
✅ Beneficial Fitness Pilates Exercises:
- Pelvic tilts (supine or standing) – to build awareness and control of pelvic alignment.
- Bridge variations – strengthening glutes and core, with emphasis on symmetry.
- Four-point kneeling exercises (e.g. bird-dog) – great for balance and spinal stability.
- Spinal mobility sequences (e.g. cat-cow, roll downs) – encouraging safe, mindful movement.
- Breathing work and lateral expansion – supports better ribcage mobility and alignment.
❌ Exercises to Avoid or Modify:
People with scoliosis may need to avoid or adapt the following:
- Strong spinal rotation or twisting (e.g. seated twists) – especially if asymmetrical or unsupported.
- Loaded side flexion – like side bends with resistance or overextension.
- Unilateral exercises that overemphasise one side – unless they’re specifically tailored to address imbalances.
- Any movement that causes pain or discomfort – always regress or offer an alternative.
Understanding Scoliosis in More Detail
It involves:
- Lateral curvature (sideways bend)
- Vertebral rotation (twisting of the spine)
- Changes in sagittal alignment (flattening or exaggeration of the natural curves)
It’s often assessed using the Cobb angle, which measures the degree of curvature.
- Mild scoliosis: 10–20 degrees
- Moderate: 20–40 degrees
- Severe: Over 40 degrees
Can Scoliosis Get Worse with Arthritis or Ageing?
Yes — scoliosis can progress over time.
This is known as:
Degenerative or Adult-Onset Scoliosis
This form typically appears after age 40–50 and is linked to age-related spinal changes, particularly:
- Facet joint osteoarthritis (wear and tear of the small joints of the spine)
- Degenerative disc disease (thinning, bulging or herniated discs)
- Osteoporosis (leading to vertebral compression fractures)
As the spine weakens and changes, the curvature can worsen, especially if combined with muscle imbalances and poor postural habits.
Common symptoms in degenerative scoliosis:
- Lower back pain (chronic or activity-related)
- Muscle fatigue and tightness (particularly on one side)
- Uneven hips or shoulders
- Reduced mobility and balance
- Sciatica-like nerve symptoms (in more advanced cases)
✅ Key Considerations in Older Adults with Scoliosis & Arthritis:
- Prioritise spinal stability over flexibility.
- Encourage neutral spine alignment – avoid extremes of flexion or extension.
- Focus on core strengthening, glute activation, and thoracic mobility.
- Be cautious with loaded or weighted spinal movements (e.g. overhead pressing, fast-paced flexion/rotation).
- Include functional balance work – scoliosis + ageing increases fall risk.
Is this helpful….email me and let me know.
Future Payment of Classes
I just wanted to make you aware that you are welcome to pay for your classes via bank transfer or pre book through my website. I know some of you prefer to do it that way. It’s entirely up to you. If you prefer to leave your payment by cash then that’s fine.
If you would like to pay via bank transfer then message me by email, marisaswain@btinternet.com, text 07811441810 or WhatsApp, I can then let you have my bank details.
Or would like to pre-book via the website, here is the address https://www.marisaswain-fitnesspilates.co.uk/
Price Increase – update
There will be a small price increase to Stisted and Coggeshall classes from £8 to £9. This now brings all of my community classes up to the same price.
Before we end 2025, please would you do me a huge favour and go onto Google reviews PTS Fitness Pilates Classes Braintree and write me a review please. It would really help my business and also bump me up in the search engine listings. Thanking you in advance.
The classes will commence from the 5th January 2026: –
Stisted – 5th January 0930
ZOOM 5th January 1100
Braintree Swim Centre – 6th January 0930
Wethersfield – 7th January 1100
Coggeshall – 8th January 1100 & Chair Pilates Stisted Village Hall 1500-1545
Christmas is not always the happiest time, it can be a time of deep sadness, reflection, and depression. All of us will know someone who struggling…. and perhaps some of us will be struggling ourselves with the “picture perfect” idea of Christmas. Just to be mindful……. and that you always have a supportive group here should you need a little extra support, help, and love.
I came across this beautiful meditation which I would love to share with you and it’s perfect for the time of year.
All I have to say now is enjoy your time off. Do not worry about next year, whatever it will bring, it will happen and you will be part of its highs and lows. You can plan for everyday but great things will happen unexpectedly, opportunities will come over night and the odd disaster is bound to occur.
Now eat well, sleep well, stretch, and relax.
I wish you a very Happy Christmas and New Year and looking forward to seeing you in 2026
Love and best wishes
Marisa x
Fitness Pilates Health Coach
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
VIP Marisa Swain Health & Fitness Online (Facebook private group)
Find me on Instagram and YouTube
Mobile 07811441810
FINDING CHRISTMAS
You won’t find Christmas,
perched on shelves,
or made in a grotto,
by hard-working elves.
You can’t find Christmas,
in glittering wrap,
or nestled in boxes,
so beautifully packed.
The Christmas you seek,
is a feeling my friend,
and it lives in the thoughts
and the greetings we send.
It glitters in kindness
at charity’s door
and glimmers in deeds
we were never asked for.
Christmas you see,
is a magical thing,
which no pot of money,
can actually bring.
It’s grace and humanity,
goodwill and cheer.
But most of all, peace,
and all those, you hold dear.
Poem by Donna Ashworth
Year in Review Reflection Meditation
The intention of today’s reflection meditation is to give you the opportunity to pause…and reflect on the year behind you.
To acknowledge all the incredible things you’ve done, all the ways you’ve grown and to honour the woman/man you are in this moment.
So often we are so focused on the next goal or experience that we forget to celebrate all the milestones we have hit, all the blessings of the unplanned events, and honour the richness of the life we’ve lived that has brought us to this moment right now.
This meditation can be used any day of the year so you can marinate in the goodness of the year behind you and use it to enter the year ahead with gratitude, intention, and an immense amount of self-love.
So, Let’s Begin…
Year in Review Reflection Meditation Script
Let’s begin by getting into a position that’s comfortable for you. Sitting or lying down in a way that makes you feel relaxed and alert.
Feel your body relax deeper into your position.
If you have any discomfort, go ahead, and make any adjustments or movements you need to.
Drop into your body’s natural rhythm.
Feel the rise and fall of your chest as you breathe.
Notice the rhythm of your heartbeat.
And relax deeper into comfort.
It’s time for your special reflection meditation.
I want you to take a moment to think about all the incredible things your body did for you this past year.
Did she/he move for you often?
Did she grow and deliver a baby? Or keep up with the kids around you?
Did she/he enable you to go places and see people that created memories for you?
Did she/he survive trauma or disease or illness?
How did she/he thrive?
Take a deep breath in, inviting in gratitude for this incredible body who continues to show up for you every single day.
Now shift your attention to your work and think about significant moments in your career you experienced this past year. All the big and small things that have brought you to where you are now.
Did you start a new job? Transition your business? Or retire or end your career?
Did you hit a big milestone of success? Win awards or received recognition?
Did you take bold, scary steps into a new venture that required an immense amount of self-love and discipline?
Did you experience low moments that forced you to shift and change in ways that have ultimately been huge blessings?
How have you grown as a professional this year?
Now take a deep breath, flooding yourself with gratitude and appreciation for the year of ups and downs that have brought you to this moment right now, in this reflection meditation, appreciating who you have become.
Now I want you to think about your family life and everything that’s transpired within it this past year.
What meaningful moments did you experience with your immediate, extended or chosen family?
How have you grown as a mother/father, a sister/brother, a spouse, a daughter/son, aunt/uncle, or grandmother/father?
What happened this year within your family that challenged you? Shifted you? Enlivened you?
Think about all these moment, memories and thoughts gathering around you as you identify them,
And take a deep breath in, feeling so much gratitude for them all,
And breathe out as you relax a little further.
Now take a moment to think about YOU. The you that is beyond your body, your career, your relationships and even your thoughts and beliefs.
How have you evolved this year, beautiful? Who have you become?
Have you left behind some shame, self-criticism or limiting beliefs?
Have you embraced more confidence, self-love, and grace?
Have you lived a little bit more bravely, unapologetically and aligned?
Have you made hard decisions or taken on a lot or made big mistakes?
Can you hear your inner voice, your true self just a little more clearly than you could last year?
Who have you become? Breathe her/him in with every inhale.
And feel a smile spread softly across your face, and maybe even a tear or two gather in your eyes as you realise…deeply realise…how amazing you are. And grateful that this reflection meditation is giving you the space to honour yourself.
You have lived another extraordinary year. No matter how many challenging moments there have been. No matter how many moments of bliss. It’s all been yours and has brought you here…to this moment. To this reflection meditation.
And this moment, my dear, is yours to create.
It’s a fresh moment. A fresh day. A fresh year ahead.
The story you want to tell next year is up to you to create.
Namaste, Beautiful
Gift
At some point you will count the Christmases behind you and the ones that may be ahead, and realise, this is the GIFT. And none of us now just how long that gift will last. So be present, truly present. Don’t spend so much time on your to do list that you miss the doing. Showing up with arms wide, is worth more than anything money can buy. A Christmas present is merely an earth token, of a love much bigger than us. It means little, truth be told. You are the present. Life is the GIFT. Be there. Be really there. And open it up, every minute.
Donna Ashworth
Everyday I’m reminded just how much of a gift we are given
#lifeisagift #bepresent #words #christmas
Christmas Farewell 2025
It’s time to roll up our mats, clean down our equipment and log out of Zoom.
I truly hope that you can all switch off to unwind, relax and refresh.
Thank you so much for being a fabulous part of my 2025. I have loved all the time we have spent together both in person and on Zoom. I love our Fitness Pilates family, you all constantly amaze me with your dedication, enthusiasm, open-mindedness, and love for Pilates.
Thank you for all your support you have given me. I can’t wait for 2026! We will be back to classes, from the 5th Jan 2026. I wish you the best Christmas and a Happy New Year. See you all on the other side!
Much love
Marisa x