FITNESS PILATES NEWSLETTER JULY 2025
Dear Fitness Pilates Member
Welcome to your Fitness Pilates July Newsletter.
Isn’t the sunshine lovely it really does make everything feel better. Here is the monthly FP newsletter with snippets and updates
Hope you had a good June and enjoyed the. The months are whizzing by and we are half way through 2025.
It was lovely to share the Summer Solstice with you during the week of the 16th June. (Summer Solstice 21 June 3.41am) Each class was delivered with a deep stretch tranquillity and ended with a meditation. Hope you enjoyed the protocol.
There has been a huge interest in FP and Pilates classes in general. Classes and training are the most popular I have ever known since teaching over 27 years ago. It’s huge on social media, especially on IG and TikTok, bringing in more younger people. But of course, the world’s biggest population, the baby boomers, LOVE Pilates, which is definitely fuelling the interest
Class Timetable
Monday – Stisted Village Hall 0930-1015 & ZOOM – 1100-1145
Tuesday – Braintree Swim Centre 0930-1015
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145 & Chair Pilates 1500-1545 Stisted Village Hall (1st Thursday of the month)
Friday – 1st Friday of the month – Fitness Pilates/Mindfulness – St Peters Village Hall, Braintree 1115-1200
Don’t forget…..if you can’t make the ZOOM times then I can send you a recording for just £7. Let me know and I can forward you a link from my YouTube Studio.
Hand weights – July – please bring your hand weights for a weighted workout on 2nd Wethersfield and 3rd Coggeshall. (Stisted’s weighted class was on the 30th June)
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!
Looking after ourselves has never been so important, especially with the crisis of the NHS. It’s our health, wellness and fitness that are our big rocks, we should never take them for granted because once they are taken away you’d do anything to get them back! Keep investing in yourself, to nourish and nurture your body, mind and soul.
Welcome to our educational series on common health conditions you may encounter. Today we are talking Frozen Shoulder.
Frozen Shoulder (Adhesive Capsulitis)
Frozen shoulder, or adhesive capsulitis, is a condition where the shoulder joint becomes stiff, painful, and has a restricted range of motion. It typically develops gradually, worsens over time, and can take months or even years to resolve.
Causes of Frozen Shoulder
The exact cause is not always clear, but contributing factors include:
✅ Inflammation & Thickening of the Shoulder Capsule – The joint capsule surrounding the shoulder thickens and tightens, restricting movement.
✅ Immobility After Injury or Surgery – Lack of movement following a shoulder injury, fracture, or surgery can trigger frozen shoulder.
✅ Autoimmune & Inflammatory Conditions – Conditions like diabetes, thyroid disorders, and cardiovascular disease increase the risk.
✅ Hormonal Changes (Menopause & Perimenopause) – Oestrogen decline affects connective tissue and can contribute to inflammation and stiffness.
✅ Chronic Stress & Lifestyle Factors – Poor posture, lack of movement, and chronic tension may play a role.
Why Do Menopausal Women Get Frozen Shoulder?
Menopausal and perimenopausal women are disproportionately affected due to hormonal shifts that impact connective tissue, joint lubrication, and inflammation. Key reasons include:
Declining Oestrogen – Oestrogen plays a role in collagen production and joint mobility. Its reduction can make connective tissue tighter and more prone to inflammation.
Increased Inflammation – A drop in hormones can lead to systemic inflammation, making joints more susceptible to stiffness and pain.
Altered Pain Perception – Hormonal changes can heighten pain sensitivity, making movement more uncomfortable.
Changes in Muscle Tone & Strength – As muscle mass naturally declines during menopause, it can lead to instability in the shoulder joint.
Treatment for Frozen Shoulder
Recovery can take time, but effective treatments include:
1️⃣ Physical Therapy & Movement
- Gentle mobility exercises – Stretching and controlled movement help prevent further stiffness.
- Progressive strengthening – Once mobility improves, resistance exercises help restore function.
2️⃣ Pain Management
- NSAIDs (Ibuprofen, Naproxen) – Reduce pain and inflammation.
- Heat Therapy – Applying heat before movement improves flexibility.
- Cold Therapy – Reduces inflammation and numbs pain.
3️⃣ Corticosteroid Injections
- If pain is severe, injections can provide short-term relief.
4️⃣ Hydrodilatation (Joint Distension)
- A saline or steroid injection is used to expand the joint capsule and improve movement.
5️⃣ Surgery (Rare Cases)
- Capsular release – Keyhole surgery to release tight joint structures.
- Manipulation under anaesthesia – The joint is forcefully moved to break adhesions.
Fitness Pilates: Do’s & Don’ts for Frozen Shoulder
While exercise is essential, certain modifications are needed for Pilates to be safe and effective.
✅ Fitness Pilates DOs:
✔ Focus on mobility first – Gentle shoulder circles, thread the needle, wall slides, and pendulum swings are helpful.
✔ Keep movements small and controlled – Avoid overloading the joint with large or fast movements.
✔ Use props – A strap, mini ball, or block can assist movement without strain.
✔ Strengthen the surrounding muscles – Engage the scapula stabilisers (serratus anterior, trapezius, rotator cuff) with light resistance.
✔ Work on posture & thoracic mobility – Opening up the chest and mobilising the spine reduces shoulder stress.
❌ Fitness Pilates DON’Ts:
No weight-bearing on the affected side – Avoid planks, side planks, and quadruped work if painful.
No aggressive stretches or pulling – Avoid overhead stretches or excessive end-range movement, which may worsen adhesions.
Avoid sudden or jerky movements – Slow, controlled motion is best.
No heavy resistance – Focus on range of motion first before adding strength.
Don’t ignore pain – Modify movements to stay within a comfortable range.
Best Pilates Exercises for Frozen Shoulder
These are safe and effective in restoring mobility:
✅ Seated Arm Circles (Small Movements)
✅ Shoulder Shrugs & Rolls
✅ Wall Angels (Gentle ROM Work)
✅ Thread the Needle (Thoracic Rotation)
✅ Scapula Retraction (Shoulder Blade Control)
✅ Mini Ball Assisted Shoulder Movements
✅ Chest Openers & Spinal Extensions
By focusing on gradual mobility, gentle strengthening, and pain-free movement, Fitness Pilates can be an excellent tool for managing and recovering from frozen shoulder.
Hope you found this helpful.
What is Insulin resistance?
Insulin, Blood Sugar, and Type 2 Diabetes
Insulin resistance is a metabolic condition that affects the body’s ability to use insulin effectively. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels in the body. When insulin resistance occurs, the cells in the body become resistant to the effects of insulin, leading to high blood sugar levels.
The effects of insulin resistance on our health can be serious and potentially life-threatening. This condition is closely linked to type 2 diabetes, which is a chronic disease that affects millions of people worldwide. Long-term health complications associated with diabetes include nerve damage, kidney disease, heart disease, and stroke.
Insulin resistance can also lead to obesity and weight gain, which are major contributing factors to the development of many chronic diseases. In addition, this condition can increase the risk of developing non-alcoholic fatty liver disease, which can lead to liver damage and other serious health problems.
To reduce the risk of insulin resistance and its associated health complications, it is essential to maintain a healthy diet and lifestyle. This includes regular exercise, maintaining a healthy weight, and avoiding excessive sugar and processed foods. Early detection and management of insulin resistance can also help prevent the progression to type 2 diabetes and other serious conditions.
Exercise drives hunger, cutting calories drives hunger = Hunger wins!
2 rules – prioritising protein and not refusing fat = keeps insulin down
Insulin comes down, fat burning goes up
If our Insulin levels and blood sugars are low then the body will tap into using its own body fat
When insulin is spiked. it lowers the amount of energy available in the blood and that is a problem for the brain.
Muscles, fat cells and the liver store energy, the brain doesn’t store energy, it takes its energy from the blood its being given. Brain is sensing red alert, if you have spiked insulin, – Brain says ‘I’m going to go hungry soon, so let’s eat’! And so the cycle continues. The key is we are trying to train our bodies to use our own fat. Not continually spiking it with sugars, i.e. refined, starchy, grains etc. as we continue to spike blood glucose levels
2 rules – prioritising protein and not refusing fat = keeps insulin down
And the scary part to all of this Insulin Resistance, is that we are 3 more times likely to die from heart disease, cancer & Alzheimer’s,
If you don’t have time to listen to all of the video skip along to 1.30 and he tells you all about how Insulin Resistance has a factor in the production of cancer cells, hypertension etc, then skip to 1.39 and he gives you his 3 tips for longevity – the 3rd one being resistance training, preferably every day, to challenge the muscles to the point of fatigue which will help maintain muscle and bone mass. This is a subject close to my heart, something that I personally practice every day or as much as I can
Dr Benjamin Bikman explain more on this matter. https://www.youtube.com/watch?v=hUeV9RwBQv8&t=5139s
I hope you find it as fascinating as I do.
If you have any questions then please do get in touch.
Before I sign off here are a couple of Breathing techniques for you to try.
Box Breathing: A calming technique to balance the nervous system where where you inhale, hold, exhale and hold — all for the same duration.
Diaphragmatic Breathing: This is the deepest breath. You will hear me use the description, belly breath, you can actually breathe into your belly.
When you take the deepest breath you have, the lungs fill up as much as they can. The knock on effect of this is that the diaphragm has flattened to move down the body to make room for this to happen.
So take a deep breath in, when you see the belly expand and you can’t breath in any further you have hit the deepest breath. This is a great calming breath.
Happy July
Love and Best Wishes
Marisa x
Fitness Pilates Health Coach
0781144810
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
https://www.facebook.com/groups/533434484245389/
You can also find me on Instagram and YouTube
WELCOME JULY
We are halfway through this year; if
You are lucky enough to still walk this floating rock, I know you wish you had done more. I know there are people who wish were still here. And I know that once again life has distracted you. But that’s okay, this is exactly how it ebbs and flows. It is never easy. And the pain is often too much. But take a moment to re-adjust your vision. To remove the need for comparison and perfection. You are human. Life is messy but beautiful. You are messy and so beautiful. Armour yourself for the next half of 2025 with hope, love, and quiet courage. No hard edges here. We know that true power comes through the soft, the warm and the willing. Arms wide open. Welcome July…………….
I believe we should see the first of each month as the first……fresh page, new chapter. And the first of July is even more important because we are halfway through.
Begin again…..on we go.
#july1st #hellojuly #welcomejuly #newmonth #summer #feelitonthefirst #halfway #newstart #begin