FITNESS PILATES NEWSLETTER JANUARY 2022
Quick 1 min Fitness Pilates sequence with mini ball #shorts
Dear Fitness Pilates Member
HAPPY NEW YEAR
‘PRESERVE YOUR ENERGY AND STAY POSITIVE’
I hope you and your family are well and had a lovely break over the Christmas holidays and are ready to return to exercising and feeling good!
As we enter a new year 2022 I love to look into my crystal ball and make some predictions for exercise and health.
Traditionally as soon as Boxing Day is over people go into overdrive and start considering how to get physically and mentally fit, strong and healthy, This will be a huge priority for the majority of the population regardless of age. Has this subject been on your mind?
There has never been a bigger drive to get fit and improve one’s health than at the start of a new year!
Lets start 2022 with some gusto and do something that makes you feel great…… PILATES!
Welcome back to our 2022 Fitness Pilates Classes – classes resume:-
Wethersfield– 5th January 1100-1145
Coggeshall – 6th January 1100-1145
ZOOM 7th January 1100-1145
Stisted – 10th January 0930-1015
Join me over the next four weeks when I am going to be taking a deep dive into delivering the best pelvic floor exercises and training methods into our classes.
The programme will focus on ‘Fitness Pilates for Back Care, Better Posture AND Pelvic Floor Health’.
This will focus on improving posture, strength and flexibility of the muscles that support the back. Mobilising the areas that are stiff and tight and strengthening the weaker areas and this can have a massive impact on the whole of the human kinetic chain. (use of mini and spiky balls)
Pelvic floor health and weighted workouts. You know how much I enjoy teaching with weights/resistance bands, well it is highly recommended, according to the professionals of the health industry.
I have made a few notes from the article below
IN YOUR 50’s
The average age that women hit the menopause is 51. Your body stops producing oestrogen and progesterone, which means ovulation and menstruation will be erratic until they stop completely. As well as being crucial for bone health, oestrogen plays a key role in protection your heart. Men are at higher risk at getting cardiovascular disease but after women go through menopause their risk becomes equal because they no longer have the protective effects of oestrogen. So, when it declines maintaining a healthy weight and doing regular cardiovascular exercise becomes vital.
Also, your PELVIC FLOOR muscles are not immune from the loss of muscle mass that comes with age. This means that PELVIC FLOOR disorder (PFD’s) is more common among 50-something women.
Dr Keay recommends strength and conditioning sessions that target all-round performance. This could mean adding 10-15 mins of brisk walking, running, rowing to a strength session. As for strengthening your PELVIC FLOOR core moves like Dead bugs, Superman and Shoulder Bridges should be performed in your exercise programme.
MEET RESISTANCE…………………
Strength training doesn’t have to mean heavy lifting. Resistance bands are a good option to do anywhere. ‘I also recommend Pilates to women in their fifties, Rowe-Ham says. This kind of low impact workout is still resistance training, meaning you will still benefit from increased muscular strength and improved bone health’
Hope you find the article of interest.
CLEAN UP YOUR ACT for 2022 – What a great way to start the new year!
SORT YOUR HOME
Clear by Category
Choose one are of focus at a time – it might be getting to grips with your paperwork (shredding everything you don’t need to keep and starting a filing system) or simply clearing out the mug cupboard, getting rid of the ones at the back that no one uses. Once that task is completed, move on to another.
One in, two out
Every time you buy something new, choose two old versions to throw out, it helps keep clutter to an absolute minimum
Upcycle and donate
Give things to people who might need them or to a charity shop. You’ll get a wellbeing boost too.
SORT OUT YOUR INBOX
Use the five minute rule
Spend five minutes a week unsubscribing from unwanted emails, which are the inbox equivalent of letting junk mail pile up on your doormat.
Delete it
Get rid of all but the most important emails and put those you want to keep into folders
The online workout I have attached to this newsletter is a Fitness Pilates based class using the Pilates mini ball. I have sequenced moves together to really focus on the principle of flow and precision.
HOW TO NAIL THE PERFECT SIDE STEP-UP
The side step-up is a lower body conditioning exercise that improves balance and strengthens the thigh and gluteal muscles – great for protecting you against back injury
The set up
Use a weights bench, exercise step (as shown) or the stairs as a platform. If your beginner start with a platform around mid-shin, then move to a higher platform as you progress. To maximise balance, you can try this exercise barefoot
Handy Hints
Pressing your big toe into the platform helps to work the buttock muscles more effectively
Inhale before starting each repetition, hold hour breath going down and exhale on the way up
What to Watch
To maximise the impact of this exercise on your glutes, keep the tempo smooth throughout and don’t allow the foot to fully land on the floor. Its better to use a lower platform and to go slowly than to go too quickly
The Movement
Stand side on to the platform and step up with the leg closest to it while the other leg dangles off the side
Bend the knee (of the leg on the platform) and slowly push your bum backwards as it about to sit down
Keep the other leg straight, with toes pulled up slightly and allot to lower until your heel taps the floor
Immediately push through the other foot to stand up again, returning to your starting position. That’s one repetition! Do 3 sets of eight reps each side. Count to 3 on the way down and 1 on the way up.
Make Easier
Lower the platform, count to 2 on the way down and 1 on the way up, rest for 3 between reps
Make Harder
Raise the platform. Make the tempo even slower, counting to 5 on the way down and 1 on the way up. Take no rest between reps.
If you are unsure of anything and how to perform this exercise then please do ask me.
Finally before I sign off, exciting news that my website will be launched this month. Richard Ingham from Navigation Web Limited has been responsible for this. Here is his website if you would like to have a look. http://www.navigationweb.co.uk/
I hope you enjoy this month’s newsletter and wishing you a very Happy New Year.
Look forward to seeing you in 2022
Marisa x
Fitness Pilates Health Coach
www.facebook/PTSfitnesspilatesclassesBraintree
VIP Marisa Swain Health & Fitness Online (Facebook private group)
Mobile 07811441810
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