OCTOBER 2025 NEWSLETTER – FITNESS PILATES
Back to Basics and Improvers Pilates Workout with mini ball
Dear Fitness Pilates Member
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Hope you have had a great September.
With the clocks going back later this month, taking us deeper into autumn – don’t be SAD. I have the perfect medicine to stave off Seasonal Affective Disorder and improve your mood, by attending regular Fitness Pilates training workouts and getting in touch with nature by exercising outside as much as you can, even if it’s for a short brisk walk.
As you know I subscribe to Zoe Health and this week’s podcast is on sleep deprivation and the impact it has on our lives. Sleep is our most important driver. We are more prone to Cognitive Decline ie Dementia if we lack sleep. Theres is tons of information in there. Hope you enjoy it.
https://www.youtube.com/watch?v=CxMIz7Ac8nA
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 & Stisted Village Hall 1500-1545 Chair Pilates (1st Thursday of the month)
Friday – 1st Friday of the month – Fitness Pilates/Mindfulness – Carers Connect – St Peters Village Hall, Braintree 1115-1200
Future Payment of Classes
I just wanted to make you aware that you are welcome to pay for your classes via bank transfer or pre book through my website. I know some of you prefer to do it that way. It’s entirely up to you. If you prefer to leave your payment by cash then that’s absolutely fine.
If you would like to pay via bank transfer then message me by email, marisaswain@btinternet.com, text 07811441810 or WhatsApp, I can then let you have my bank details.
Or would like to pre-book via the website, here is the address https://www.marisaswain-fitnesspilates.co.uk/
Were you aware that October is World Menopause Month?
October marks Menopause Awareness Month. We’re putting the spotlight on the support available if you are going through the menopause or experiencing menopausal symptoms following cancer treatment.
Have a look at the link below it gives some much information and advice.
https://www.macmillan.org.uk/cancer-awareness/menopause-awareness-month#:~:text=October%20marks%20Menopause%20Awareness%20Month,menopausal%20symptoms%20following%20cancer%20treatment.
On the 12th October is the World Arthritis Day
World Arthritis Day is celebrated on 12th October every year. This day is designed to raise global awareness about the conditions of Arthritis. Doctors try to raise awareness through activities and awareness campaigns
What is Arthritis? Arthritis is a common condition that causes pain and inflammation in a joint.
Arthritis affects people of all ages, including children.
10 million people in the UK have arthritis – exercise and joint mobility is helpful for managing pain
It is important to keep joints supple and muscles around the joints strong, therefore
light low impact exercises are beneficial to this condition. I use light mobility exercises during the Pilates classes for the whole body and focus on hands, wrists, fingers health as they can become swollen and have a limited range of motion.
#arthritisawareness #pilates #mobility #handandwristhealth
September is FOR SURE the new JANUARY. It was a great month to create your plans and goals for the final quarter of the year – professional, personal, health, fitness, body and in business/career, and if you haven’t done already, then it’s never too late.
FITNESS PILATES V PILATES
People often ask me ‘what is the difference between Pilates and Fitness Pilates. There are so many benefits to the workout, and I’ve been trawling through the latest research on FP and came up with this……
Fitness Pilates is an unapologetic flow and fusion of traditional FP with modern movement. Together let’s inhale the good vibes and exhale what is no longer serving us.
Fitness Pilates strength training is aimed at 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 for this demographic.
The best way to describe Fitness Pilates is that Joseph Pilates designed this strength programme to be on a bed – it was invented for bed ridden patients which is why many of the original mat exercises are in the sagittal plane.
Fitness Pilates encourages instructors to explore these exercises in a relevant functional way so that strength and mobility can be applied to everyday movements and lifestyle that we lead today
Corrective exercise and osteoarthris
Each week I receive a Fitpro newsletter which is full of useful information and I particularly liked this week’s edition on a subject that is so familiar to so many of us.
OSTEOARTHRITIS IS THE MOST COMMON FORM OF ARTHRITIS AFFECTING NEARLY 500 MILLION PEOPLE WORLDWIDE.
Osteoarthritis affects many people and the success they can achieve when beginning or participating in a program of regular exercise. As a Corrective Exercise Specialist (CES) or fitness professional trained in helping people overcome musculoskeletal limitations, it is important to understand what osteoarthritis is, the impact it can have on my clients’ programmes, and what corrective exercise strategies I can recommend to help people alleviate the painful and limiting symptoms of osteoarthritis.
What is Osteoarthritis?
Osteoarthritis (OA) is the most common type of arthritis, especially among older people. It affects the surface layer of cartilage causing bones under the cartilage to rub together, triggering pain, swelling, and loss of motion of the joint. Over time, these changes can affect the bones, tendons, muscle and movement function, and cause other joint issues.
According to the Centre for Disease Control (CDC), 1 in 4 adults suffer from diagnosed arthritis. While there are estimated to be more than 100 types of arthritis, osteoarthritis (OA) affects nearly 500 million people worldwide.
Impact of Osteoarthritis
Osteoarthritis can have substantial impact on individuals and their movement. Painful symptoms can be a barrier to physical activity, and inactivity among people with osteoarthritis is associated with conditions such as cardiovascular disease, diabetes, obesity, and functional limitations. Regular physical activity— performed correctly— can be an important way to reduce pain, improve function, and manage symptoms for people with osteoarthritis.
Therefore, people with osteoarthritis should have corrective exercise strategies incorporated into their movement and exercise programmes.
Corrective Exercises for Osteoarthritis
Research shows that improving the alignment and mobility of the body is helpful in preventing the progression of osteoarthritis.
Increasing mobility to specific areas of the body such as the spine, hips and ankles has been found to help decrease stress throughout the entire system. As such, your corrective exercises for arthritis should focus on targeting imbalances found in these areas. For example, if you have been diagnosed with osteoarthritis and have excessive lumbar lordosis (an overly arched lower back) I might recommend that you perform self-myofascial release techniques on their hip flexor muscles. Releasing these muscles will reduce the forward pull on their lumbar spine and allow the lumbar spine to flex more easily. I might then subsequently recommend stretches for the hip flexor muscles and lumbar erectors before ultimately introducing strengthening exercises to encourage proper hip extension (e.g., glute or hip bridges) which will further reduce stress to the lumbar spine and promote better long-term function.
Walking is helpful for introducing light aerobic exercise to an osteoarthritic programme. This activity can also help OA people manage their weight which is very helpful in reducing their painful symptoms. If you find walking difficult, water-based exercises are an excellent alternative for introducing aerobic activity at a manageable level.
Minor Knee Pain Injury – Self Care Protocol
Are you suffering from knee pain? Confusing to know how much is too much and how to work on corrective exercises at home. This is not a diagnosis or prognosis. How about implementing a healing journey of 6 weeks, 3-5 minutes each day?
First two week – isometric poses – load, no movement, where you hold a static position i.e. wall sit
Second two weeks – Eccentric movements – where you concentrate on the lengthening of a muscle i.e. the lowering down phase of a squat
Final two weeks – Concentric exercises (shortening of the muscle) i.e. walking, light jogging etc.
If at any time the knee pain is getting worse and not better then back off and revert to one of the previous steps.
Fitness Pilates Education Series
Knee Pain: Complete Overview
✅ Definition of Knee Pain
Knee pain refers to any discomfort or soreness in the knee joint, which can stem from:
- Bones: Femur, tibia, patella.
- Cartilage: Meniscus and articular cartilage.
- Ligaments: ACL, PCL, MCL, LCL.
- Tendons: Patellar and quadriceps tendons.
- Bursae: Small fluid-filled sacs that cushion the knee.
Pain can range from sharp, acute pain to dull, chronic discomfort.
⚠️ Common Causes of Knee Pain
- Injury
- Ligament sprains (e.g., ACL tear)
- Meniscus tear
- Patellar dislocation
- Fractures
- Overuse / Mechanical
- Runner’s knee (patellofemoral pain)
- IT band syndrome
- Tendinitis (jumper’s knee)
- Degenerative Conditions
- Osteoarthritis (wear and tear)
- Rheumatoid arthritis (autoimmune)
- Other Conditions
- Gout (uric acid buildup)
- Bursitis
- Infections
♀️ Exercises to Strengthen & Support the Knee
Always warm up before exercise and consult a physiotherapist for chronic pain.
Best Fitness Pilates Strengthening Exercises:
- Straight Leg Raises – Strengthens quads without bending knee.
- Quad Sets – Isometric hold to activate muscles.
- Bridges – Strengthens glutes and hamstrings.
- Clamshells – Targets hip abductors for knee alignment.
- Mini Squats (against wall or on chair)
- Step-ups – Gentle, controlled movement.
- Calf and foot work
- Banded work
- Leg Slide
- Table Top Tap Downs – core work
Mobility and Stretching:
- Hamstring stretch
- Calf stretch
- Quadriceps stretch
- Foam rolling IT band (if tightness present)
What to Avoid with Knee Pain
- High-impact activities (e.g., running, jumping, HIIT)
- Deep squats or lunges
- Twisting or pivoting movements
- Prolonged kneeling or sitting cross-legged
- Poor footwear or unsupportive surfaces
Avoid anything that causes sharp pain, swelling, or locking of the knee.
When to See a doctor
- Severe or sudden swelling
- Visible deformity
- Unable to bear weight
- Persistent pain (>2 weeks)
- Fever + warmth in joint (possible infection)
Summary Cheat Sheet
| Do | Avoid | Medications |
| Strengthen quads/glutes | Running/jumping | Ibuprofen, Paracetamol |
| Gentle mobility/stretching | Deep lunges/squats | Topical creams (Voltaren, etc.) |
| Use proper footwear | Prolonged kneeling | Injections (if prescribed) |
| Low-impact cardio (cycling) | High-impact sports (basketball) | Joint supplements (optional) |
Is this helpful…. email me and let me know.
Did you know your mind believes everything you tell it? So why not start this new month with positive affirmations i.e. I will, I can, I am going to, come on let’s do this, let’s have a great October.
Have a happy healthy October and look forward to seeing you soon
Marisa x
Fitness Pilates Health Coach
Mob 07811441810
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
https://www.facebook.com/groups/533434484245389/
You can also find me on Instagram and YouTube
HELLO OCTOBER
THE SEASON OF LETTING GO
And so, begins the season of letting go,
when Mother Nature shows us all,
how it’s done.
Let go,
free yourself,
shake it off,
drop it,
give way for the new.
Create space for new thoughts, new ideas,
new adventures and new connections,
by shedding the dead weight you’ve been carrying around,
for so long.
And whilst you are there, being reborn and renewed,
let go of old anxieties too.
Let go of any doubts, fears or beliefs which no longer serve you well.
Release bitterness or past hurts which feast on your beauty.
Be brave,
Don’t fear the nakedness as your leaves slip away.
Mother Nature doesn’t,
watch and learn.
Donna Ashworth