MAY 2025 NEWSLETTER – FITNESS PILATES
Dear Fitness Pilates Member
Breathe and feel the energy! How are you doing?
Here we go it’s May and the nights are getting lighter and lighter and the mornings brighter.
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 & Seated Pilates 1st Thursday of the month 1500-1545 Stisted Village Hall
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.
The Major Health Benefits of Lifting Weights
As you are aware the first week of every month we pick up our weights and do a weighted workout. But what are the physical health benefits of lifting weights ?
- A stronger, healthier heart
- Increased metabolism
- Control of blood sugar levels
- A reduced risk of diabetes
- Increased bone density
- The reversal of the effects of Osteoporosis in old age
A regular routine can also improve your balance, reducing the likelihood of falls and lower inflammation.
Benefits can be felt soon after starting, but importantly, many of the benefits are long-lasting, so adding weight activities to your lifestyle now can greatly improve your health in the years ahead.
Overall, lifting weights is a form of training that can drastically enhance your quality of life. Let’s look at some of those weight-lifting myths.
Weight-lifting myths
“I will just get big and bulky”
To get the big muscles that deters some people from starting to lift weights, takes a lot of time and dedication, working towards strict guidance, diet and muscle-building workout plans, for many hours per week.
Unless that’s what you’re planning, you are most likely to see small, positive changes to muscle definition and potentially some weight loss without turning into ‘the Hulk’.
“Cardio will burn more calories than strength exercise”
This is a half-myth. Yes, cardio burns more calories than weight-training exercises during the time that you are exercising. But, your body burns calories and fat for a longer period of time post-workout after a weights workout.
This is due to the way in which muscle is built. During the weight-lifting process, the fibres of the muscles tear slightly and it is when the body repairs itself, fusing the fibres back together again, that muscle mass is increased.
“If you suddenly stop training, your muscles will turn to fat”
Luckily, it’s scientifically impossible for muscle to turn into fat.
So, what does happen? Muscle grows as you exercise. When you stop exercising those muscles, they inevitably do the opposite. They shrink in size, (atrophy) which leads to the appearance of muscles being less defined. But they will never turn to fat.
“You have to train every day to see results”
It’s actually recommended not to train every day and ensure you have rest days.
The ideal is every other day, or 3 times a week. This allows your body to rest and ‘repair’ itself, and it is during this time that the muscle increases.
“Weight training can be bad for your joints”
Lifting weights is actually a great way of strengthening the muscles around the joint to improve stability and mobility. It is often part of the recovery process from injury.
However if you have joint pain, arthritis or have suffered an injury, please do consult your doctor before starting any new weight bearing activity.
Lifting weights really can have a positive impact on your life.
And one of the best things about adding weights to your lifestyle, is that it is so easy to start. You can use water bottles but these days the price of hand weights has really come down in price.
Lets look a little bit further as to what happens to the muscle when contracting it……
What is a Sarcomere?
A sarcomere is the basic contractile unit of a muscle fibre. It is composed of two main protein filaments (thin actin and thick myosin filaments) which are the active structures responsible for muscular contraction.
Imagine when your muscle contracts, it is like a chain link – stuck in half closed position – and when we stretch the muscles they need to be relaxed and therefore they lengthen. For beginners it usually takes between 2-4 weeks to increase flexibility within the muscle and this is why in Fitness Pilates we do flexibility training
However, sarcomere genesis – means creating new muscle fibres – and this is where diet is important, it has a huge point of leverage, therefore the more weighted/resistance workouts you do you should always try and have a protein rich meal after the workout. Hope this helps.
Welcome to our educational series on common health conditions you may encounter.
Today, we’re focusing on sciatica – a condition that many of you may experience at some point in your lives. Understanding sciatica will help you manage the condition better.
What is Sciatica?
Sciatica refers to pain that occurs when the sciatic nerve—the largest nerve in the body—becomes compressed or irritated. The sciatic nerve starts in the lower back (lumbar spine), runs through the hips and buttocks, and branches down each leg.
Symptoms of Sciatica:
- Sharp, shooting pain that radiates from the lower back through the buttocks and down the leg.
- Numbness, tingling, or weakness in the affected leg or foot.
- Worsening pain when sitting, coughing, or sneezing.
Sciatica is not a condition but rather a symptom of an underlying issue affecting the sciatic nerve.
What Causes Sciatica?
Sciatica occurs when something compresses or irritates the sciatic nerve. Common causes include:
- Herniated Disc:
- A herniated or “slipped” disc in the lumbar spine can press on the sciatic nerve. This is one of the most common causes of sciatica.
- Spinal Stenosis:
- Narrowing of the spinal canal can pinch the sciatic nerve, often due to age-related changes.
- Piriformis Syndrome:
- The piriformis muscle, located in the buttocks, can spasm or tighten and compress the sciatic nerve.
- Spondylolisthesis:
- A condition where a vertebra slips out of place, potentially compressing the nerve.
- Injury or Trauma:
- Falls, accidents, or other injuries that impact the lower back can lead to sciatic nerve irritation.
- Pregnancy:
- The growing uterus and hormonal changes during pregnancy can put additional pressure on the sciatic nerve.
- Degenerative Disc Disease:
- Age-related wear and tear on the spinal discs can lead to nerve compression.
- Prolonged Sitting:
- A sedentary lifestyle or poor posture can contribute to lower back problems and sciatica.
Types of Sciatica
Understanding the different types of sciatica can help tailor exercises and advice for clients:
- Acute Sciatica:
- Short-term pain lasting up to 4-8 weeks, often resolving with rest and gentle activity.
- Chronic Sciatica:
- Persistent pain lasting beyond 8 weeks, requiring more structured intervention.
- Alternating Sciatica:
- Pain that alternates between the legs, often due to instability in the lower back.
- Bilateral Sciatica:
- Pain occurring in both legs simultaneously, often associated with more serious conditions like spinal stenosis.
Prevalence in the UK
Back pain, including sciatica, is a widespread issue in the UK.
- According to the Health Survey for England (2011), back pain accounts for 37% of chronic pain in men and 44% in women.
- Treating all forms of back pain costs the NHS over £1 billion annually, highlighting the need for effective prevention and management strategies.
Exercising with Sciatica
Exercise can be incredibly beneficial for managing sciatica, but it’s essential to follow some key principles to avoid aggravating the condition.
Dos:
- Stay Active:
- Gentle movement is more effective for relieving pain than prolonged rest.
- Walking, swimming, or low-impact Pilates exercises can help.
- Stretch and Strengthen:
- Focus on stretching tight muscles (like the piriformis or hamstrings) and strengthening the core and lower back to support the spine.
- Improve Mobility:
- Exercises that promote spinal and hip mobility can reduce nerve compression.
- Use Proper Technique:
- Ensure exercises are performed with correct form to prevent additional strain on the lower back.
Don’ts:
- Avoid Prolonged Rest:
- Staying inactive for long periods can worsen stiffness and prolong recovery.
- Refrain from High-Impact Activities:
- Running, jumping, or heavy lifting can exacerbate symptoms during a flare-up.
- Don’t Ignore Pain:
- If an exercise increases pain or discomfort, stop immediately and seek professional advice.
FITNESS Pilates and Sciatica
Pilates can be a fantastic tool for managing and preventing sciatica when tailored appropriately:
Exercises to Avoid:
- Deep forward bends.
- Straight leg lifts or “scissors.”
- Any movement that causes pain or discomfort.
I hope you are enjoying 2025 education series in the newsletter and let me know if there is a particular condition you would like me to cover….let me know.
The best foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati
Here is a fascinating link to Zoe Health. In this podcast they are discussing the 7 best anti-inflammatory foods. Lucky me because I eat raspberries every day, cook with Turmeric most days and drink plenty of water. What I will change is my daily broccoli, which I will now cook in the microwave. Oh and add chia seeds to my salads. What will you change?
7 Habits That Will Change Your Life Here they are… simple shifts that can make a huge difference
- Wake up early. Getting up earlier means you’re already ahead of the game. It gives you time to: ✔️ Work out ✔️ Plan your day ✔️ Focus on your business ✔️ Be more productive It’s honestly one of the most powerful habits you can build.
- Write your thoughts down before bed. This helps you sleep better and wake up clearer. Try jotting down: – Tomorrow’s goals – What you’re grateful for – Any negative thoughts (get them out of your head!)
- Learn an online skill (just 30 mins a day). With everything getting more expensive, learning a digital skill is smart.
- Move your body – Your mental health is directly linked to your physical health. A daily workout clears your mind and lifts your mood.
- Sit in silence for 10 minutes. Give your brain a breather. ✅ Practice mindfulness ✅ Be still ✅ Let your thoughts settle This simple habit works wonders for stress and focus.
- Create a proper sleep routine. Sleep is your superpower! For better sleep: – No screens 1 hour before bed – Avoid eating 3 hours before – Make your room cooler – Use blackout curtains
- Read 10 pages a day. Just 10 pages can: Boost your focus Build confidence Expand your mindset
Which of these habits are you already doing? Or which one will you start this week?
At Home Mindful Meditation
I want to share some simple meditative techniques you can try at home, to relieve some of the symptoms if you suffer from stress and anxiety or you just want to take some YOU time out.
Getting Ready
Choose a peaceful spot.
A quiet, relaxing environment will enable you to focus exclusively on your practice. Find a spot you won’t be interrupted; your bedroom or garden bench are both good options. Switch off any TVs and put away your phone. Some people like to play some calm, repetitive music to help concentration.
Get comfortable.
To avoid external distractions, wear loose clothing and remove your shoes. Make sure you are a comfortable temperature.
Set a time.
Choose how long you would like to meditate for. As little as five minutes once a day can be very effective. Set a gently alarm as a reminder, and try to stick to it.
Prepare.
Do some light stretching before you begin. This will help prevent stiffness or distraction caused by any sore spots.
Take a seat.
Sit on a chair or cross-legged on the floor. Any position is okay as long as you are stable and comfortable. Straighten your spine and focus on your posture. Rest your hands in your lap with palms facing upwards or rest them on your knees if you prefer. Close your eyes if it helps you relax, it can also help avoid visual distractions.
Notice Your Breathing.
Follow your breath in and out. When you notice your mind wandering during your practice return your attention to your breath.
Meditation Practices
Breathing meditation.
One of the most basic techniques, breathing meditation is a great place to start. Focus on your breath and the rise and fall of your abdomen. Don’t try to change your breathing patterns, just breathe normally.
Use Mental Images.
Focus on a mental image to guide your breathe. Picture a boat floating on the sea, bobbing up and down in time with your breathing. If your mind wanders, just refocus on your breath.
Focus on a Visual Object.
Use a simple visual object to focus your mind, this can be anything you find calming. A lit candle or a plant are good options. Place the object at eye level and gaze at it while focusing on your breathe.
Body Scan
A body scan involves focusing on each individual body part and consciously relaxing it. Sit or lie down in a comfortable position, close your eyes and begin to notice your breathing. Then gradually move your attention to each body part starting at your toes and moving up. Relax each contracted muscle and release any tension. Spend as much time as you like on each body part, then focus on your whole body and breathing for several minutes to finish
If you enjoy these practices you may like to follow some guided meditation practices. Headspace, Breathe and Calm apps are on my iPhone and are easy to download (free) from the App store.
If you would like any further information re Meditation for body, mind and soul, then please let me know.
MOVE FOR MOOD
Did you know? Body language can influence how you feel. Sitting up straight creates positive emotions but hundred should can leave you feeling down in the dumps. Smiling promotes happiness while frowning has the opposite effect.
Hope you find some of the above information useful.
Love and Best Wishes
Marisa x
Fitness Pilates Health Coach
0781144810
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
You can also find me on Instagram and YouTube
MAY
May your days be filled with laughter.
May your chores complete themselves.
May your mind have time to wander.
To a sandy beach of shells.
May your morning stretch be graceful.
May your lunch be full of taste.
May your inspiration find you.
May no moment go to waste.
May your lonely days be lacking.
May your friendships linger strong.
May your thoughts be full of wonder.
May your worries all be gone.
May your money flow like water.
May your problems float away.
May your needs be met and more so.
May you wake to sunny days.
May you find the strength inside you.
May you learn to look within.
May you see yourself more kindly.
May that journey now begin.
Donna Ashworth