Housekeeping….

Just a little bit of house-keeping…..
* If classes are not showing up in the booking system, it means they are full not cancelled.
*If you need to cancel a class, go to www.bookingbug.com and use your email and password to log in and view your personal account. From here you can keep tabs on what classes you have scheduled and also cancel classes as necessary. You cannot cancel from the ISP website.
* If you need to cancel a class, a minimum of 4 hours’ notice is required for a credit to be issued. Notification of non-attendance with less than 4 hours’ notice will incur the full cost of the class.

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2016 Bookings Open

Happy New Year!  Bookings for 2016 are now open.  Book your classes so you don’t miss out on your favourite/preferred time.  Remember if you cannot see a class on the booking schedule it means the class is already full.  Can’t wait to see you all again soon 🙂

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Happy Mother’s Day

Happy Mother’s Day beautiful ladies. I hope that you are able to spend the day with your children and/or your Mum. Remember to tell your mum how much she means to you – it’s the best present in the world!

I love you Mum xox

Inner Strength Pilates's photo.

 

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Choc Chip Peanut Butter Easter Treats

For everyone who doesn’t want to totally wreck their healthy eating efforts in one weekend of chocolate gorging – try this recipe.  Chocolate-y enough to satisfy even the most hardened chocoholics but packed with healthy fats, protein and antioxidants 🙂

Choc Chip Peanut Butter Easter Treats

 

  • ½ cup natural peanut butter
  • 3 tbsp coconut oil
  • 1/3 cup dark chocolate chips
  • 1 ½ cups rolled oats
  • ½ cup chocolate protein powder
  • ½ cup low fat or almond milk
  • Optional: ¼ cup of stevia
  • Shredded coconut for decorating

 

  1. Heat peanut butter, coconut oil and chocolate chips in a saucepan over low heat until all ingredients have melted.
  2. In a large bowl, mix oats and milk.
  3. Pour peanut butter/chocolate mixture into oats.
  4. Stir in protein powder (and stevia if using) and mix well.
  5. Shape into balls and roll in coconut.
  6. Place in an airtight container and refrigerate until hardened.

 

Makes 16 balls – 1 or 2 balls per serveChoc Chip Peanut Butter Easter Treats Photo

 

 

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Are you misinterpreting core stability?

I received the article below from Fitness Australia, and thought I would share it as it gets people thinking about what they consider ‘core stability’ is.  After you’ve read the article, come back and consider this: Joseph Pilates said If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.

The smartest way to avoid injury and improve performance is to train the body to engage the inner core and breathe before you move. The heavier you squat or deadlift, the more muscle activity you will need to recruit to maintain a neutral spine and prevent unnecessary movement.

One of the problems in the health and fitness industry is the misinterpretation of this “core stability”. It is one of the biggest buzzwords in the health and fitness domain, and there are various interpretations of what core stability incorporates.

Misinterpretation
In 2006, Kibler defined core stability as “the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion to the terminal segment in integrated athletic activities.”

The problem with this definition is that it is often taken to mean that rigidity of the trunk equals stability. It implies that if we train muscles harder to create stiffness around the spine it will mean we have good core stability. This is a myth.

True core stability is dependent on a complex interplay between movement and stiffness. It is not about doing hundreds of sit ups, getting a six-pack or being able to hold a plank position for three minutes – although these do have their purposes. For instance, core stability for ballet dancers is fine coordination of postural and outer muscles to allow controlled mobility of the pelvis and spine with movement, rather than bracing in one spot.

Defining stability
Optimal stability is achieved when we are able to move into different positions and postures with the spine while retaining control. This means using the ideal amount of muscle activity for the task.

Optimal stability is efficient. For instance, when we land during a run, we only need a 10 per cent gluteus medius contraction to prevent unwanted pelvis movement and remain stable. The sub-maximal contraction of these postural muscles allows us to run for long distances without fatiguing. Any more than this and the muscle fatigues, and our pelvic stability is compromised.

Stability not rigidity
Another common misconception suggests that strength improves stability. Just doing planks, crunches, double leg lowers, oblique twists and back extensions will help keep you straight and stiff. However, rigidity does not equal stability.

A problem we often see within our physio clinic is that clients try to improve their core stability by solely training the outer muscles of the trunk using exercises such as those mentioned above. Clients are often not conditioned for low load stability and over-recruit the global muscles to perform these tasks. Global muscles are not designed to continuously contract for long periods of time. They become fatigued, and this is when injuries can occur.
On the other hand, some physiotherapists do the opposite. They use various techniques to “down train” the outer trunk muscles, focusing solely on retraining the deep postural muscles of the trunk.

This does a good job at training the inner core but rarely builds muscle strength on top of this foundation. Clients then return to the gym and perform a heavy squat or deadlift and often end up back in the clinic.

There needs to be co-ordinated integration so that clients are taught to recruit the correct muscles in the right order to stabilise the spine, move with optimal efficiency and prevent injuries.

Written by Jenny Doyle, physiotherapist, sports scientist & clinical Pilates instructor – Active Anatomy

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Advent Calendar Day 25

Merry Christmas!
Today is a day of rest and fun. When you feel like doing your Pilates again, mix and match the exercises that I’ve given you over the last couple of weeks to keep you in tip-top shape  But for now, I would like to take this opportunity to wish all my wonderful Inner Strength Pilates clients and their families a peaceful and happy Christmas celebration filled with love, laughter and friendship. Best wishes to you all, Ange and Matt xx

25 - Wine Glass 5 - Copy

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Advent Calendar Day 24 Bonus Fun

* See if you can do these – make sure you use a plastic wine glass!

25 - Wine Glass 125 - Wine Glass 225 - Wine Glass 3

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Advent Calendar Day 24

Roll Ups
* Repetitions – 5

24 - Roll Ups 124 - Roll Ups 224 - Roll Ups 324 - Roll Ups 424 - Roll Ups 524 - Roll Ups 624 - Roll Ups 7

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Advent Calendar Day 23

Hamstring Stretch
* Repetitions – 1 each side holding stretch for between 20 and 60 seconds

23 - Hamstring Stretch 123 - Hamstring Stretch 223 - Hamstring Stretch 3

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Advent Calendar Day 22

Leg Circles
* Repetitions – 5 in each direction, each leg

22 - Leg Circles 122 - Leg Circles 222 - Leg Circles 322 - Leg Circles 422 - Leg Circles 522 - Leg Circles 622 - Leg Circles 722 - Leg Circles 8

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