FITNESS PILATES NEWSLETTER JULY 2022
Dear Fitness Pilates Member
Welcome to your Fitness Pilates July Newsletter.
Hope you had a good June and enjoyed the Jubilee celebrations. The months are whizzing by and we are half way through 2022.
Throughout the year we have a number of opportunities to reset a few things when it comes to our health and wellbeing – and right now is an ideal time, at the half way point of the year. Having another look at our morning routine is often a good start; most experts say that exposure to direct sunlight, some gentle exercise (stretching/Pilates) plus a healthy, protein-packed breakfast is the magic recipe. Whether it’s your morning routine or something later in the day, challenging yourself is important; the same actions bring the same results! You might consider eating meat-free one day a week, volunteering or starting a jewellery-making class. Even small changes can make a big difference!
During my time off work I have been doing a variety of workshops every week and I can’t wait to try them out with you. I am looking to bring in new ideas to stretch, increase your mobility and strength
Here are just a few…………
The Towel Workout, The Body Band Workout, One Weight Wonder Precision, Fit in 15, Super Glutes, Gentle Body Conditioning, Tranquility, Holiday Takeaways etc – all with a Pilates style.
UPDATE ON MY LEFT FOOT
Things are going very well. I am getting stronger every day and I am able to walk without my boot and crutches and my foot is in a trainer. I am walking very slowly and lightly, but nevertheless I have my foot back.
I will keep you informed as to when I will be returning to classes, but I do hope you have been enjoying your workouts with Elaine and Marise. The surgeon has strictly told me I am not to consider returning to work until 8 weeks (at least) after surgery, which is the 13th July. I will keep you updated.
I would love to hear your feedback, and I know they would too.
Temporary Class Timetable
Monday – ZOOM – 1100-1145 with Elaine
Wednesday – Wethersfield Village Hall 1100-1145 with Elaine
Thursday – Coggeshall Village Hall 1100-1145 with Marise
ACTIVATION/MINI BANDS
Activation/Resistance bands not only provide the muscle with increased resistance but can be useful to assist and ensure correct alignment for many exercises.
Whether you want to prevent lower back, hip, knee or even foot and ankle pain or you want to run faster, cycle further or lift more, you’ve got to get those glutes activated and working efficiently.
By using a band for squats, lunges, bridges and side lying work will help engage the glute medius to stabilise hips and this can, in turn, help the glute maximus also fire better and become stronger.
The band is great too because it applies constant pressure, even increasing pressure at the point in the movement where you are the strongest.
Because of the nature of the bands, the range of motion on many of these moves and the pump the band creates really helps establish that mind-body connection and uses metabolic stress to drive muscle growth. Perfect for progressive Fitness Pilates classes.
Fitness Pilates strength training is really useful for women struggling with mid-section weight gain, menopausal symptoms, night sweats, low mood, joint pain, brain fog who want an on trend, results based workout that is suitable and doable. Hopefully the last few weeks has helped those that are in this demographic.
I read a really interesting article in my Health Club Management magazine, which I receive weekly, and thought I would share this with you. This is definitely me! Exercise is a powerful habit in my world and it has been more apparent especially during my weeks of healing. Is exercise a powerful habit for you?
Researchers crack the code for exercise motivation
People who achieve automaticity, making exercise a powerful habit, enjoy a wide range of emotional and physical health benefits Credit: Les Mills
A study by the Les Mills Research Lab has found that automaticity is the key to exercise adherence.
Automaticity means behaviours become habits, such as brushing teeth or saying ‘please’ and ‘thank you’.
The trait has wide physical and mental health benefits and can be learned.
Dr Jinger Gottschall, adjunct associate professor at the University of Colorado conducted the study with Bryce Hastings, head of research at Les Mills.
Exercise scientists at the Les Mills Research Lab have identified the trait of automaticity – turning exercise into a habit – as the key differentiator between active and inactive people.
Their research found 100 per cent of active people strongly agreed that exercise is an automatic aspect of their lives, whereas 92 per cent of inactive people disagreed.
The researchers also explored which behaviours and conditions help to instil automaticity – discovering that these habitual behaviours can be learned with the right approach and support.
The pilot study examined two groups – one comprising regular exercisers who had been doing at least 150 minutes per week for the previous 10 years or more and the other comprising people who rarely exercised.
As well as finding substantial differences in the two groups’ approaches to exercise and perceptions of its benefits, the study also identified contrasts in their wider wellbeing.
Over three quarters (77 per cent) of the active group strongly agreed that they’re satisfied with their life in terms of career, relationships, quality of life, financial prospects, and self-esteem, against only 23 per cent of the inactive group.
Meanwhile, 62 per cent of the inactive group felt they lacked control in their daily life, reporting regularly feeling nervous, stressed, and angry or upset about things outside of their control, versus only 38 per cent of the active group.
Outlook on exercise
Unsurprisingly, the active group were more motivated by the physical, mental and self-esteem benefits brought by exercise when compared to the inactive group.
The biggest difference was found in subject’s perceptions of the social benefits of exercise, with 84 per cent of the active group being motivated by the social aspects of exercise (exercise as a source of entertainment, fun, and means of seeing friends), against just 48 per cent of the inactive group.
And 92 per cent of the active group said they always experience positive feelings from exercise, such as enjoyment and feeling energised and accomplished, compared to just 23 per cent of the inactive group.
Blockers and enablers
The active group were more likely to track their exercise and set goals, but the most notable differences were how the active group focused on the health benefits of exercise (82 per cent vs 45 per cent of the inactive group); scheduled specific times for exercise (77 per cent vs 36 per cent), and planned ways to ensure they exercise regardless of conditions (84 per cent vs 38 per cent).
77 per cent of the active group preferred incorporating challenges into their exercise, such as pushing through exhaustion, muscle soreness, and upping the intensity, while 70 per cent of the inactive group said they don’t enjoy challenges.
Lack of motivation, time, and facilities were all seen as bigger barriers to exercise by the inactive group than the active group, but the clearest contrasts were lack of social support (reported by 51 per cent of the inactive group, versus just 8 per cent of the active group); lack of interest in exercising (66 per cent vs 15 per cent); and feeling self-conscious (49 per cent vs 8 per cent).
Dr Jinger Gottschall, adjunct associate professor at the University of Colorado and lead researcher for the study said: “Most people understand that exercise is good for them and a cornerstone of good health, but far fewer of us are able to put this into practice and lead a consistently active lifestyle. Our research finds that automaticity represents the key to long-term exercise adherence and is a key differentiator between active and inactive people.
“The good news is that we’ve identified several practical steps that people can take to embed regular exercise as a full-fledged habit, such as focusing on activities you find enjoyable, managing intensity levels in the early stages and adding social elements to your exercise.
Bryce Hastings, Les Mills’ head of research and co-author of the study, added: “What our research shows is that there are substantial differences between seasoned exercisers and complete beginners in how they perceive physical activity and the effect it has on them. For people looking to start exercising more regularly, there are numerous tactics they use to ease themselves in and overcome some of the initial barriers that hold people back.
“Making use of digital fitness options at home to mitigate feelings of self-consciousness, develop technique and find the things you enjoy most can be a great way to dip your toe in the water without having to dive in at the deep end and start live classes straight away. Seeking workouts that allow for autonomy and independence with respect to challenge and complexity will provide the necessary flexibility to find your level and continually progress while adding social elements to your sessions by training with a friend is another great way to reinforce the habit.”
If you have any questions then please do get in touch.
Happy July
Love and Best Wishes
Marisa x
Fitness Pilates Health Coach
0781144810
https://www.marisaswain-fitnesspilates.co.uk
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