FITNESS PILATES NEWSLETTER JULY 2026
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 2026
It was lovely to share the Summer Solstice with you during the week of the 15th June. (Sun, 21 Jun 2026, 9:24 am) Each class was delivered with a deep stretch tranquillity and ended with a meditation. Hope you enjoyed the protocol.
2nd June 2026, Women’s Hour BBC Radio 4, I was listening to an episode on Osteoporosis. This was a subject I touched on in our May Newsletter,
so I thought I would share. Prevention being better than cure! Osteoporosis and the impact it has on our lives. 72% of those affected by osteoporosis are women, the importance of weight bearing exercises, DEXA scans, and why we should be requesting them from the GP’s . Hip fractures mainly affect the frail people in our society but what I was astonished to hear was that 1 in 3 people die within 12 months.
Scroll to 33 mins….😀.https://www.bbc.co.uk/sounds/play/m002x483
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 £8. Let me know and I can forward you a link from my YouTube Studio.
I am taking some time off work in August from the 20th until Wednesday 2nd September. All classes will be covered except Stisted on the 24th August & Zoom.
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. What is Iliotibial Band Syndrome?
Iliotibial Band Syndrome (often shortened to ITBS) is an overuse injury where the iliotibial band – a thick band of connective tissue running from the outside of the hip down to the outer knee – becomes irritated and painful, usually near the knee.
Pain is typically felt on the outside of the knee, especially during or after movement.
What causes ITBS?
ITBS usually develops due to poor load management and movement mechanics, rather than one single incident.
Common causes include:
- Overuse or sudden increases in training volume
- Weak glute medius and hip stabilisers
- Poor pelvic or hip control
- Repetitive knee flexion and extension (especially under load)
- Tightness in surrounding muscles (glutes, quads, TFL)
- Poor running or walking mechanics
- Limited ankle or hip mobility causing compensation
- Asymmetry or imbalance between left and right sides
It’s rarely the IT band itself that’s the problem – it’s usually what’s not doing its job around it.
Who is most commonly affected?
ITBS is most common in:
- Runners and walkers
- Cyclists
- People returning to exercise too quickly after time off
- Individuals with poor lateral hip strength
- Clients who do lots of squats, lunges, step work without hip stability
Fitness Pilates: What to DO
The goal in Fitness Pilates is to restore hip stability, pelvic control and movement efficiency.
Best exercises to include
Focus on slow, controlled, alignment-led work:
Glute & Hip Stability
- Side-lying leg lifts (small range, neutral pelvis)
- Clams (with or without band)
- Standing hip abduction (upright posture)
- Quadruped leg extensions
- Single-leg balance work
Pelvic & Core Control
- Supine pelvic stability exercises
- Dead bug patterns
- Side-lying oblique work
- Bridge holds with alignment focus
- Bridge march (only if pain-free)
Mobility (gentle)
- Hip flexor stretches
- Glute stretches
- Thoracic rotation (to reduce lower-body compensation)
- Calf and ankle mobility
Cue alignment over effort and keep reps low and quality high.
Fitness Pilates: What to AVOID (Initially)
During an ITBS flare-up, avoid:
- Deep lunges and split squats
- Repetitive step-ups
- High-rep squats
- Jumping or plyometrics
- Running or fast walking drills
- Sidekicks with momentum
- Over-stretching the IT band directly
Teaching Tips for FitPros
- Work in pain-free ranges only
- Slow the tempo right down
- Emphasise hip-knee-ankle alignment
- Encourage rest days and recovery walks
- • Remind clients that ITBS is a load issue, not a flexibility issue
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,
I was listening to one of Mel Robbins podcasts last week and thought, I would share with you. So much information explained from Dr Rhonda Patrick..
What the “talk test” is and how to use it to find the right level of exercise -Where the 10,000-step goal came from – and what to focus on instead -How 9–10 minutes of daily “exercise snacks” can improve your health -What visceral fat is and how to improve fat loss -Scientifically speaking, why sleep is critical for recovery, stress, and longevity -The simple lifestyle habits that can add healthy years to your life -Dr. Patrick’s daily smoothie recipe for getting more key nutrients
https://www.youtube.com/watch?v=BPZBIzf39M0
I hope you find it as fascinating as I did. I particularly loved her 1 minute squat test to highlight the 10 minute breathless test everyday! Watch this space as I will be introducing it into our classes during this month.
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
Be grateful, grateful for everything. Be grateful for your little home, even if it is not large. Because it is a refuge where you can rest from the noise of the world.
Be grateful for clean clothes, for the food on your table, for the water that quenches your thirst, and for every sunrise that gives you a new opportunity.
Be grateful for the things that seem small, because they are often the most important. For being able to breathe without effort, for your hands that work, help, and embrace. For your feet that carry you where you need to go. For your eyes that see the beauty of life, and for your heart that continues to beat.
Be grateful for your family, for those who love you, and for those who, in one way or another, have been part of your story.
Be grateful for your pet, for that loyal companion who brightens your days without asking for anything in return.
Be grateful for nature, for the sky, for the rain, for the sun, and for every detail that reminds us that life is still a miracle. Do not wait until you have everything to feel gratitude. True wealth begins when you learn to appreciate what you already have. Because those who are grateful live with greater peace, enjoy simple moments more deeply, and discover blessings where others see only routine. Life changes, circumstances come and go, but there will always be something to be thankful for.
So even on difficult days, lift your eyes and remember: you are still here, you are still breathing, and you still have reasons to be grateful.
And that alone is already an immense blessing.