MAY 2026 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 £8. Let me know and I can forward you a link from my YouTube Studio.
Don’t forget that there isn’t a class on the 7th May at Coggeshall Village Hall due to the elections and use of the hall. Thank you.
Thursday 7th May – No classes
Monday 11th May – 0930-1015 Stisted Village Hall – cover with Jude & No Zoom
Wednesday 13th May – 1100-1145 Wethersfield Villag Hall – cover with Marise
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.
This is a note for ‘women’
Women – stop being afraid of getting ‘bulky’ and start being afraid of getting frail
I hear it nearly every week from women who don’t lift weights that they don’t want to get ‘bulky’ 🙈
Honestly ladies – YOU WONT! I’ve been desperately trying to put on more muscle bulk for the last 6 years – it takes a long time & put that in the mix with decline of testosterone due to menopause it’s definitely not going to happen
What WILL happen if you don’t strength train is you will increase osteoporosis as your bones are getting weaker
You WILL become more frail because of this and risk of falls and breaks increase
You WILL increase body fat as weight training is metabolic so if your struggling with your weight you need to lay off the cardio & step into the weights room, the more muscle you have on your body the less body fat & it’s the body fat that’s making you ‘bulky’ NOT muscle
You WILL struggle more with joint pain as the decrease in oestrogen means you are not having that hormone that protects your joints, ligaments and tendons – by doing effective weight training you are going to strengthen these & prevent injury
So please stop worrying about something that will not happen and start worrying that if you do not include a strength training programme to your schedule (and I’m not talking about Body Pump or any class where you are completing lots of REPS with light weights, I’m talking about slow controlled weight training programme where you split your sessions into PUSH / PULL / Legs or something similar) then your risk of being frail, increasing body fat and having more joint pain will decrease
💪💪💪
Last month the ACSM published updates research on strength training and it shows us again how crucial strength training is for everyone especially women and menopausal women.
But who is the ACSM and why is this important.
The ACSM – American College of Sports Medicine is the leading organisation in exercise science, health and performance. Their guidance is based on large-scale research, systematic reviews and real-world evidence, and it helps shape how fitness professionals, healthcare providers and programmes are delivered globally
When ACSM updates its recommendations, it reflects the very latest science on what truly works.
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.
Diaphragmatic Breathing — what the research says
What is it (in research terms)?
Diaphragmatic breathing (DB) is a breathing pattern that emphasises diaphragm activation, reduced upper chest movement and a slower respiratory rate, often paired with nasal breathing and longer exhales.
Nervous system and stress
Strong evidence
- Activates the parasympathetic nervous system (vagus nerve)
- Increases heart rate variability (HRV), a marker of resilience
- Reduces cortisol and perceived stress
Key findings
- A 2017 study (Ma et al.) showed diaphragmatic breathing significantly reduced cortisol after 8 weeks
- Slow breathing (around 5–6 breaths per minute) improves vagal tone and emotional regulation
Takeaway
Diaphragmatic breathing is one of the simplest, evidence-based tools for stress reduction.
Respiratory efficiency
Moderate to strong evidence
- Improves tidal volume (deeper breaths)
- Reduces respiratory rate
- Improves oxygen exchange efficiency
Used clinically in
- COPD
- Asthma management
- Post-surgical rehabilitation
Takeaway
Less effort, more efficient breathing.
Core stability and function
Emerging but important evidence
The diaphragm works with:
- Transversus abdominis
- Pelvic floor
- Multifidus
This system regulates intra-abdominal pressure.
Research shows
- Proper diaphragm function improves spinal stability (Hodges and colleagues)
- Dysfunctional breathing is linked to low back pain
Takeaway
Breathing is part of the core system, not separate from it.
Pain and musculoskeletal health
Growing evidence
- Reduces pain perception via nervous system down regulation
- Helps reduce neck and shoulder overactivity
- Associated with improvements in chronic low back pain
Takeaway
Highly relevant for clients with tension and postural issues.
Sleep and recovery
Moderate evidence
Slow diaphragmatic breathing:
- Reduces arousal
- Improves sleep onset
- Enhances recovery
Used in
- Insomnia protocols
- Anxiety management
Metabolic and hormonal impact
Early but promising evidence
Indirect effects via:
- Reduced cortisol
- Improved insulin sensitivity (via stress reduction)
Important nuance
- Diaphragmatic breathing is not just “belly breathing”
- Over-emphasising abdominal expansion without ribcage control can reduce core function
- The goal is 360-degree ribcage expansion with co-ordinated core activation
Practical takeaways
Diaphragmatic breathing can:
- Reduce stress
- Improve core stability
- Support posture
- Enhance movement efficiency
- Improve recovery and sleep
The Technique
Place one hand on your upper chest and the other on your abdomen, just below your rib cage. This allows you to feel your diaphragm move.
I hope you are enjoying 2026 education series in the newsletter and let me know if there is a particular condition or subject 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?
The metabolic expert: 3 intermittent fasting mistakes that cancel fat loss | Prof James Betts
Before I end the newsletter I just wanted to share something with you that I participate in on a daily basis (except holidays). I absolutely love fasting and feel my best in a fasted state. I have been fasting around 16 hours a day, since 2020, and I would love to share with you all the benefits and myths of doing so. This is a fascinating podcast from Zoe Health which I follow. See what you think, would love to know your thoughts.
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