Benefits of Pilates after Pregnancy

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The female body experiences many changes during pregnancy and in the postpartum period. In particular, women may experience reduced core and pelvic floor strength and stability, changes to posture, ligamentous laxity and general muscular tightness and weakness.

1. Post-natal Pilates is one of the best ways to teach and develop optimal pelvic floor function, the key muscles that are often left stretched and weakened during delivery.

2. Strengthens your upper back and opens your chest, which can get tired from carrying and/or nursing your little one.

3. Strengthens your inner and outer hips to help support your pelvis after it was stretched and relaxed from all the hormones running through your body.

4. Encourages proper, slow, yet precise, strengthening of your abdominals, hips and back, which helps relieve lower back and pelvic floor discomfort from pregnancy.

5. Stretches tight muscles that haven’t been used in a long time.

6. Can help repair diastasis recti, which is a split down the center of your abs (a common mistake is doing sit ups and planks right after you have a baby).

7. Gives you some well-deserved ME time!

 

Post Natal Pilates Program

 

The any.BODY Studio Postnatal Pilates Program is an excellent first step to safely return to exercise while strengthening the pelvic floor, deep abdominal and pelvic muscles, helping you to recover following birth and to regain your fitness and pre-pregnancy body.

Enjoy weekly Reformer Pilates classes with a Physio in a peaceful space whilst your mini-me is entertained by our carer on site in the studio, leaving you to make the most of your time and meet other Mums. 

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Starts:

Friday May 3rd 2019

What to Expect:

8 weekly classes of Pilates with a fully accredited Physio.
Each session is 60min and includes:

  • Initial and Post Assessments (valued at over $120) 

  • Child Minding

  • Make new mum friends you can have a laugh with

  • Chat and share knowledge from real experience

  • Small groups of up to 6 people

NOTE: Must have had 6-8 week medical check up post birth to participate and be cleared for exercise by your Dr/Ob.

Cost: Only $50 per week or $360 up front

(Claimable on Private Health Insurance)

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Start planning to be the best version of yourself for your bub!
Get in contact with us to secure your spot.

 
Name *
Name
 

How To Set Mindful Goals for the New Year and Achieve Them

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Let’s Set Healthy Goals This Year.

January 14th 2019, we are 2 weeks into the year and now is the time when you really should be thinking about setting your goals for the year ahead. Lets be honest the first 2 weeks is a write off, so lets get thinking about setting mindful goals for the new year and working out how to actually achieve them.

The goal spiral—we’ve all been there. You start with a shiny new goal, and all goes well for the first week until you end up needing to rest for a day. Then you rest a second day, and then a third, until you find yourself four weeks into a “rest” period without a single thing to show for yourself.

This year, my thinking around goal setting is changing— . Here’s a look at how I’m framing new goals—and how I’m planning on actually achieving them this year.

Before Anything Else, Find Your Why

One of the easiest ways to get off track when you’re working towards a goal is to not have clarity around your “why”. This is actually what goal setting should be about—it’s not about reaching a quantitative milestone, it’s about what intention is driving you.

“Use your goals to further your “why”...Set an intention that will drive you instead of deplete you in your journey towards attaining your goal.” 

Do you want to improve your health? Ask yourself why. Will your intention be enough motivation to get you through the mental, emotional, and physical strain of not snoozing your alarm and holding strong and saying NO when it counts. Think big picture your frame of mind will be much healthier—and more sustainable—in the long run.

Use your goals to further your “why”—whether it’s improving your personal health, standing up for yourself more, or honing a craft you are passionate about. Set an intention that will drive you instead of deplete you in your journey towards attaining your goal.

If this goal is coming from a “why” that you don’t feel will matter in six months or a year, then that intention won’t motivate you in the long run. Shift your goals and your focus towards what does feel resonant in the longer term.


Be S.M.A.R.T. About Your Goals

One of the most helpful tools I’ve discovered in my search for how to better reach my goals is the concept of SMART goals. It’s a fun and memorable acronym for setting goals that are:

·       Specific | Get clear on what it is exactly you want and how you’ll get there. Get clear on what it is exactly you want and how you’ll get there. Eating Less Sugar may not be specific enough? Maybe the goal needs to be more specific in the form of packing hommus, crackers & almonds every day to work to have when 3:30itus hits.

·       Measurable | Make sure you know at what point you’ve reached your goal. Don’t say you want to feel more confident in your own body specify that you want to swear a swimsuit to the beach next summer. If you’re too vague about what you want, you may never feel like you’ve achieved your goal.

·       Achievable | Be reasonable and honest with yourself. Climbing Mt. Everest tomorrow is not an achievable goal for most people. Set yourself up for success, and goal-setting will start to feel easier with each planning session.

·       Relevant | This goes back to your “why”. Make sure the goal you’ve set is relevant to who you are, what you want to be doing, and where you want to go. Have a nice chat with yourself and ask if this is a rewarding and fulfilling use of your time—and let it go if it’s not.

·       Time-Bound | Another way to keep yourself on track is to set a deadline. Again, if you’re too vague it may feel like you’ve never reached your goal. This also helps you set benchmarks for self-evaluation throughout the process.

If you want to try a vegan diet this year, here’s an example of how to frame it within the SMART criteria. I want to cook one new vegan recipe every Tuesday for my family for the next month because I’d like to use plant-based eating to improve my health as my father died from a heart attack and I have risk factors for heart disease.

Four vegan meals in a month is specific, achievable, and it gives you room for error on the weekends if you can’t switch to a 100% vegan diet right away. If you come at goal setting with an all-or-nothing approach, you’ll burn out faster than if you are intentional and reasonable about reaching them.

What to expect in a 12 Week Health Program | Reformer Pilates Brisbane

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Getting healthy is not easy. Getting fit is not easy. If it was easy then everyone would be doing it. There is a plethora of research that indicates that crash diets don’t work, therefore the Get A Fresh Start 12 Week Health program is about behavior change. Its about learning the skills required to make the changes required to feel better, be stronger and more energetic for life.

Tara and Elle are both accredited allied health practitioners in their specialty field. Nutrition and Exercise is what they know best. Using evidence based practice to assist you to create new habits, a change in unhealthy behaviors and assist you in your health journey. So whether you are looking to increase your peak performance, lose weight, get stronger or manage injuries and health conditions Tara and Elle can assist you every step of the way. 

Track Your Progress

February 9th 2019 marks the date of the start of the program. On this date we will be doing full body Body Composition (DEXA) scans and skinfold measurements to give you the most accurate information prior to starting your 12 week health journey?

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What is DEXA?

DEXA (DXA) is the most accurate commercial body composition measurement system available to the public. This is the reason why all other measurement devices compare themselves to DEXA’s accuracy and reproducible. A DEXA scan provides you with individualised body composition information together with a measure of bone density that no other device can achieve. DEXA is the gold standard in testing body composition through out the world and is used regularly in medical research.

Each client has a completely unique body composition, nutrition and exercise profile. This is why each DEXA scan contains an Individual Scan Summary Report that is developed specifically for each client. The summary report will give you exact date about the % of fat, muscle, water, and bone within your body. It will also show you the distribution. The summary will be prepared and presented to you by both Tara & Elle.

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Reformer Pilates and Polycystic Ovarian Syndrome (PCOS) | Reformer Pilates Brisbane

What is polycystic ovary syndrome (PCOS)?

PCOS is a complexi but common hormonal condition that affects up to 1 in 5 girls and women in their reproductive years. It may cause disruptions to the menstrual cycle, skin and hair changes, as well as cysts on the ovaries.

It is one of the leading causes of infertility, yet many women do not know they have it – up to 70% of women with PCOS remain undiagnosed. Women with PCOS commonly have high levels of insulin, or male hormones known as 'androgens', or both. The cause of this is unclear, but insulin resistance is thought to be the key problem driving this syndrome. 

How PCOS Affects Your Body

  • Excess testosterone – we all produce some testosterone, but too much can prevent ovulation and change your menstrual cycle

  • Insulin resistance – your body has to produce much more insulin than normal to keep blood sugar levels stable. Excess insulin floating around also increases testosterone produce and can lead to…

  • Reduced fertility

  • Irregular or absent periods

  • Excess hair on your body and face (hirsutism)

  • Less hair on your head (alopecia)

  • Changes in your skin, such as acne, or darkened skin patches

  • Weight gain

You may also notice that your self-esteem and body image take a hit, or you experience depression and anxiety from all these physical changes that arise after diagnosis.

But there’s good news! A lot of these signs and symptoms can be improved with a few tweaks to your lifestyle, particularly with exercise. Below is how Reformer Pilates can help you manage your PCOS symptoms.

Reformer Pilates Milton

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Strength Training - Good for reducing insulin resistance, increasing metabolic rate, improving body composition (more muscle and less fat tissue)

A Reformer Pilates class is an exercise class that helps you build strength and control through your muscles. Exercises that target your muscles directly help improve the function of insulin in your body, but can also boost your metabolism by building more muscle mass. Reformer Pilates helps you create long lean muscles, , more muscles simply means burning more calories while exercising, but also throughout the day even at rest. Combining resistance moves with cardio exercise is the best way to ensure you’re building a lean body, achieving a healthy BMI, and reducing your risk of chronic diseases like type 2 diabetes.

CORE STRENGTH - Good for general well-being and injury prevention, preparing your body for pregnancy

The foundation of all Reformer Pilates exercises is a strong core. Being above your ideal weight can cause lower back pain and poor posture, so including core training in your program is essential. These muscles support the spine and learning how to switch them on ensures you don’t injure yourself during exercise. Also if you’re trying to conceive, start training your pelvic floor muscles! These muscles are also part of your core and help prevent incontinence, boost sexual health, and improve pelvic stability to help support a healthy pregnancy.

The most effective exercise is the one you keep up with, so choose something you enjoy! Reformer Pilates is an enjoyable way to ensure you are ticking all the boxes, improving your strength, flexibility and core strength. Elle from any.BODY Pilates is an Accredited Exercise Physiologist and she will ensure you are exercising right for your condition. She can provide a tailored home exercise program, introduce you to the appropriate reformer Pilates class as well as provide lifestyle advice and support to help you reach your health and well-being goals.

 

Name *
Name

How Pilates Can Benefit Your Mental Health | Reformer Pilates Brisbane | 12 Week Get A Fresh Start Health Program

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It is the sad reality that each year, 1 in 5 Australians will experience a mental illness.  All of us at times feel stressed out and burdened by our thoughts and amounts.

Since its creation in the 1920s, Pilates has been used around the world to increase muscle strength, increase core strength, improve athletic performance, rehabilitate injury, improve flexibility and posture, and lose weight. However more research is suggesting that Pilates also has a wide range of mental health benefits. Let’s look at some of the ways that Pilates has the potential to help improve mental health.

Using the Breath to Find Mindfulness in Movement

Breath is one of the most powerful tools in calming the mind and is utilised in a wide range of mental health practices, from yoga to mindfulness to the Alexander technique. Similarly, breathing is one of Joseph Pilates’ 8 Principles of Pilates and is an essential component of all Pilates classes. Every Pilates exercise involves a particular breathing pattern which improves the effectiveness of the exercise, helps to supply oxygen to the muscles, removes waste products and prevents you from holding your breath. In focusing on your breath, the brain is not able to compile that “to do” list or focus on the afternoon schedule of picking up the kids, getting to swimming practice or what to have for dinner! Instead, Pilates directs your focus inward for the duration of the class, focusing on the present, feeling the muscles work and reconnecting with your body.

Stress Management & Relaxation

Pilates is used by many to assist with stress management and relaxation. There is mounting evidence that suggests exercise is an effective treatment method for people suffering from acute and chronic mental illness, with some studies suggesting that exercise is just as effective, if not more effective than pharmacological intervention in alleviating depressive symptoms.

Exercise can make a big difference in mood. Exercise can decrease ‘stress hormones’ like cortisol, and increase endorphins, your body’s ‘feel-good’ chemicals, giving your mood a natural boost”. 

Improving Memory and Brain Training

When performing automated forms of exercise such as running on a treadmill, the body may be working but the brain is not actively engaged. This may lead to increased risk of injury and reduced exercise benefits. Pilates requires you to recruit both your body and mind simultaneously. When we learn a new exercise or modification, it challenges the brain to learn a new skill, keeping the mind engaged at all times.

In addition to this, “exercise pumps blood to the brain, which should make you think more clearly. It increases the size of the hippocampus, the part of the brain responsible for memory. It also increases the connections between the nerve cells in the brain. This improves your memory and helps protect your brain against injury and disease

Whether you are looking to increase your mental health or your physical health your reformer pilates is a great way to practice mindful low impact movements.

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Get A Fresh Start

The Ultimate New Years Resolution Program

February 9th 2019

  • 35 Group Reformer Classes with an Accredited Exercise Physiologist

  • Nutrition Workbook + Guidance for meal plans

  • Pre-Challenge Nutrition Workshop and Meal Plan Guidance

  • 1:1 Initial Consultation with an Accredited Sports Dietitian

  • 1:1 Review with Accredited Sports Dietitian to track progress + Provide assistance

  • Skinfolds or DEXA Measurements

  • Phone/Skype Support

  • Online Group Support

  • Pre Challenge Brunch

  • Float & Sauna for recovery and relaxation

  • Competition Prizes for Program Winners

Name *
Name

What is Diastasis Recti? How Pilates with an Exercise Physiologist is key for a full recovery | Reformer Pilates Brisbane

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Many new mums are really keen to get back into shape and exercise after having baby, but it is important to takes steps to strengthen the pelvic floor and core again prior to engaging in any high impact or high intensity exercise. As Accredited Exercise Physiologist’s Elle can help support new mothers regain their pelvic strength and fitness through safe, low impact functional movements on the pilates reformer.

Women who suffer from abdominal separation, are more likely to experience back-ache, hernias, pelvic girdle pain and pelvic floor dysfunction so it’s essential to rehabilitate these muscles after pregnancy.

ABOUT DIASTASIS RECTI (ABDOMINAL SEPARATION)

Diastasis Recti, or abdominal separation, is the widening of the gap between your ‘six pack’ (rectus abdomius) muscles. The connective tissue (aponeurosis) that joins all the musculature of the abdominal sheath begins to stretch to accommodate the increased intra-abdominal pressure. Basically this means the material down the center of your ‘six pack’ muscle widens apart to accommodate the growing uterus. Abdominal separation can affect 2 out of 3 mums post partum, so it’s very common, and very treatable.

WHAT TO DO

  • Seek the advice of a Physio or Exercise Physiologist prior to partaking in any form of activity. Supervision of all core exercises are important to ensure you are engaging your core correctly to rehabilitate the issue.

  • You can help to both protect and heal your diastasis aka abdominal separation through good nutrition, good posture and exercises to connect with your abdominals.

  • Low Impact Resistance Training - such as what we do on the reformer - is great to increase the strength to assist you in everyday postures.

  • Eating protein and zinc rich foods, such as meat, fish, nuts, beans or eggs, and vitamin A rich foods like kale, broccoli, sweet potato can provide your body with the nutrients it requires to heal and repair. Eat plenty of fibre rich foods daily and drink an adequate amount of water to maintain healthy bowel habits – and don’t delay the urge to empty your bowels!

  • Being mindful of your posture (when you are nursing your baby, carrying other children or shopping etc) is also important in your recovery of your abdominal muscles. No matter how much fantastic work you are putting in at the gym, if you carry poor posture for the other 12 hours of the day, you will undo all your hard work!

Diaphragmatic Breathing (belly breathing)

Briefly, belly breathing is getting your pelvic floor, transverse abdominus, deep lower back muscles and diaphragm all moving together in sync. These 4 muscles make up your ‘core’. These breathing patterns are highlighted in all any.BODY Pilates Classes.

Inhale – let your belly expand and pelvic floor relax
Exhale – gently draw up your pelvic floor and imaging drawing your two bony hip points at the front of your pelvis closer together.

This can take some guidance to get right but integral to learning to re integrate the pelvic floor and strengthen your core.

For help with your abdominal separation and to get back into fitness after pregnancy contact Elle today for an Initial Consultation.

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Post Natal Pilates Program

The any.BODY Studio Postnatal Pilates Program is an excellent first step to safely return to exercise while strengthening the pelvic floor, deep abdominal and pelvic muscles, helping you to recover following birth and to regain your fitness and pre-pregnancy body.

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Enjoy weekly Reformer Pilates classes with a Physio in a peaceful space whilst your mini-me is entertained by our carer on site in the studio, leaving you to make the most of your time and meet other Mums. 

Starts:

Friday May 3rd 2019

What to Expect:

8 weekly classes of Pilates with a fully accredited Physio.
Each session is 60min and includes:

  • Initial and Post Assessments (valued at over $120) 

  • Child Minding

  • Make new mum friends you can have a laugh with

  • Chat and share knowledge from real experience

  • Small groups of up to 6 people

NOTE: Must have had 6-8 week medical check up post birth to participate and be cleared for exercise by your Dr/Ob.

Cost: Only $50 per week or $360 up front

(Claimable on Private Health Insurance)

Name *
Name

Has Someone Recommended Exercise To Help You Manage Your Health Condition?

Low Impact Reformer Pilates for the 50+ Age Group

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Small Group Classes with a university qualified Accredited Exercise Physiologist. All Fitness Levels welcome and all injury and health conditions catered for.

If you’re living with a chronic condition, injury or illness, an Accredited Exercise Physiologist is the best person to help you get moving again.  Maybe you just don’t feel like yourself anymore? You are losing strength, balance and feeling very stiff in the morning? Maybe it is time to get a stronger, fitter and more flexible in the new year.

Benefits of Reformer Pilates

  • Increased strength in muscles around your joints. This assists with preventing degeneration through joints and managing arthritic symptoms.

  • Increased Core Strength which assists with your posture, lower back pain and vertebral disc issues.

  • Increased Flexibility which is essential to prevent injuries, reduce aches and pains through your joints and 'morning stiffness'.

  • Improved Balance which is essential to ensure you remain independent and feel confident doing the things you love to do.

  • Improved Mental Clarity which is great to improve cognitive function, improve memory and general alertness in day to day life.

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Contact Elle today if you wish to talk more about private consultations, group classes or schedule a meet and greet.

Health Fund Rebates Apply | Medicare Rebates Apply

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Mistakes Everyone Makes When They Try To Get Fit | Why You Should Say Goodbye To Your Scales

Mistakes everyone makes when they try to get fit — and how to avoid them

If you want to live to a ripe old age, forget worrying about your weight and just get moving.

I don’t know about you, but I am unsure when the number on our scales became connected with fat mass? You might know from our own experiences that scales can do a lot more to our overall emotional and mental health than the initial intention. Everything that your body is made up of; organs, fluid, gut bacteria (this can weigh anywhere around 2kg!), bone, muscle, fat etc is all weighted). So why do we associate the number with fat alone? In one day it is very natural to fluctuate weight as all of these variables can change without us even knowing. When we focus on our health, eating right and exercise we are focusing on muscle mass gain and fat mass loss and to gain an understanding of what is really going on in our body and the changes that are made, scales are not an effective measure.

Why understand our body composition? | Body Confidence

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When we can understand our body composition we have an opportunity to see it through an evidence based scientific lens and can put aside, just for the moment, our emotional connection with our weight. It is normal to have an idea of how we would like to feel and look, however these days there is far too much focus on how our body should look. This can provide a unhelpful motivation to do activities that we wouldn’t normally do (restrict food intake or exercise for the purpose for making our thighs thinner), or have this body ideal surrounding our thoughts daily, just in order to achieve that ‘acceptable’ body shape. If we focus on how our body should look, rather than creating a healthy body that makes us feel good then we are taking a negative approach to healthy eating and exercise.

When discussing health, we tend to spend a lot of time focusing on weight loss — but experts say that being fit is actually way more important than what size clothes you wear.In fact, you're actually probably healthier if you look fat but are fit, than if you're skinny but can't walk a block without collapsing. The FRESH START program invites you to take the plunge to understand your body composition through a scientific lens. Understand how your bone density can improve your overall health as you age, increase your muscle mass with correct diet choices and sustainable long term movement habits that are enjoyable!

Research has shown that people are more likely to sustain their exercise habits over time if they are motivated by the enjoyment of the activity or the feeling of mastering a skill than if they are motivated by factors like weight loss or changes to physique. Take your focus away from how you look, focus on getting better, stronger and fitter and the chances of you continuing your journey is increased.

Knowing that you're doing something positive for your bone density, cardiovascular health and cognitive abilities every single time you exercise ... can add to the good feelings that make exercise easier to sustain.

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The any.BODY Difference | Nutrition & Exercise | Allied Health Practitioners Brisbane

The any.BODY Difference

Why the Get A Fresh Start 12 Week Program is Different to other exercise challenges you might see advertised

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Getting healthy is not easy. Getting fit is not easy. If it was easy then everyone would be doing it. There is a plethora of research that indicates that crash diets don’t work, therefore the Get A Fresh Start 12 Week Health program is about behavior change. Its about learning the skills required to make the changes required to feel better, be stronger and more energetic for life.

Tara and Elle are both accredited allied health practitioners in their specialty field. Nutrition and Exercise is what they know best. Using evidence based practice to assist you to create new habits, a change in unhealthy behaviors and assist you in your health journey. So whether you are looking to increase your peak performance, lose weight, get stronger or manage injuries and health conditions Tara and Elle can assist you every step of the way. 

Track Your Progress

January 19th 2019 marks the date of the start of the program. On this date we will be doing full body Body Composition (DEXA) scans and skinfold measurements to give you the most accurate information prior to starting your 12 week health journey?

What is DEXA?

A DEXA Scan shows you the distribution of fat throughout your body. We all know that muscle weights more than fat, but did you know that there is ‘healthy’ and ‘unhealthy’ fat throughout the body?

A DEXA Scan shows you the distribution of fat throughout your body. We all know that muscle weights more than fat, but did you know that there is ‘healthy’ and ‘unhealthy’ fat throughout the body?

DEXA (DXA) is the most accurate commercial body composition measurement system available to the public. This is the reason why all other measurement devices compare themselves to DEXA’s accuracy and reproducibility. A DEXA scan provides you with individualised body composition information together with a measure of bone density that no other device can achieve. DEXA is the gold standard in testing body composition through out the world and is used regularly in medical research.

Each client has a completely unique body composition, nutrition and exercise profile. This is why each DEXA scan contains an Individual Scan Summary Report that is developed specifically for each client. The summary report will give you exact date about the % of fat, muscle, water, and bone within your body. It will also show you the distribution. The summary will be prepared and presented to you by both Tara & Elle.

January 19th 2019

The Get A Fresh Start Program kicks off January 19th 2019. What is included in the program:

$74 per week investment into your health

Valued at $899 | Early Bird Offers $799 by January 7th 2019

ZipPay Available

  • 35 Group Reformer Classes with an Accredited Exercise Physiologist

  • Nutrition Workbook + Guidance for meal plans

  • Pre-Challenge Nutrition Workshop and Meal Plan Guidance

  • 1:1 Initial Consultation with an Accredited Sports Dietitian

  • 1:1 Review with Accredited Sports Dietitian to track progress + Provide assistance

  • Skinfolds or DEXA Measurements

  • Phone/Skype Support

  • Online Group Support

  • Pre Challenge Brunch

  • Competition Prizes for Program Winners

Components of the Challenge is claimable on Private Health depending on your cover

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6 Tips To Help You Get Prepared For a Healthier You In 2019 | Get A Fresh Start 12 Week Health Program

As the end of 2018 is fast approaching now is a good time to start thinking about how you want to look and feel going into 2019.

Below are 6 Tips by Accredited Exercise Physiologist Elle de Wet and Accredited Sports Dietitian Tara Davenport to help you start to think and get prepared for a healthier, brighter 2019. These tips are at the core of the Get A Fresh Start 12 Week Program and will give you a greater insight into what to expect from this program.

Make Exercise Part of your Daily Plan

There is 1440 minutes in each day . Spend 30 of them exercising.

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Exercising is pretty much always good for your body, no matter how you do it. But a new study found that working out in groups way better for your physical, emotional, and mental health than doing it alone.

After months of tracking their quality of life, the participants who worked out in groups said their mental health was 13 percent better than it was before, and their physical and emotional health improved by about 25 percent. Even better, their stress decreased by almost 26 percent, which is (obviously) no small amount.

Getting into an exercise routine is not easy. However, the new year is a great time to kickstart a new habit that can last for life. With small group classes, boxilates classes and group reformer classes any.BODY Studio provides a safe haven for you to create a routine that will last. With early morning classes, lunchtime classes, afternoon and evening classes Elle can work with you to create a routine that will last.

Set your MINDSET. Exercise is not just about looking great, its about FEELING great.

Exercise isn't just about the body, it's about the brain. Your brain NEEDS you to move. Tune into how exercise makes you feel rather than how it makes you look. This mindset switch is the foundation for making exercise part of your life FOREVER.

Aim to do at least 150 minutes of moderate to vigorous exercise every week to improve your brain function and reduce your risk of developing conditions like dementia. 

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Imagine this... You go to your doctor and they tell you about a new pill. It not only reduces your risk of of depression, type 2 diabetes, heart disease, stroke and many cancers, but can also help prevent early death.

Would you buy it? Sure you would. 
What about if it was free? Even better!

That's exercise. Exercise does that

Now you just have to find something that you enjoy and that you can stick to. Why not try Reformer Pilates? Its low impact, effective and makes you feel amazing.

Finding the balance over the Silly Season

Wellness over the Silly Season is not just about what we eat and drink, but also about how we feel!

In particular how we feel about ourselves. The better we feel, the more likely we are to make decisions that serve us well. Individually we all respond differently to the challenges presented at this time of the year – the pressure goes on with a perceived lack of time, (a shortened time frame) a seemingly overwhelming presence of food and alcohol, more events to attend, and little time for self.

Remember the benefits of exercise during the holidays

Exercise is a wonderful stress buster and one of the few ways you can really boost your metabolism. You MUST make time for exercise – without question there will be a few sneaky calories you will be thinking about over the New Year – but don’t confuse the purpose of exercise as being used to ‘undo harm you have done to yourself’. We all need to move the body, day in and day out, so think about exercise as something you choose to do to be your best self. Renew yourself and strengthen your body with exercise. 3 or 4 days before you head back to work, get up a bit earlier to get your exercise in. That way it’s not a huge struggle to get up and exercise when you go back to work – use your time off as an opportunity to really nail it as a habit!

Should we snack?

Yes, we should snack - if we have hunger pains or know our next meal will be more than 3 hours away.

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What are healthy snacks: oh gosh there are SO many choices. But to keep it simple, snacks that are healthy include a greater nutrient density vs energy density. For example: yoghurt + nuts + fruit is much more nutrient dense to rice crackers + a protein shake. Simplicity to achieve nutrient density snacks can be achieved through keeping it to fresh foods. However this may not be feasible at all times, so some brands that keep nutrient density and energy density ratio favourably include: Carman’s, Freedom foods Barley +, The Happy Snack Company and Chobani.

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Is 100 calories enough food? No, 100 calories is (generally) not enough food - even for a snack. Generally speaking - the more restricting of food , the more unfavorable the nutrient dense and energy density ratio becomes.

Nutrient density vs energy density is thes ‘ratio’ that refers to the nutrients (fibre, vitamins, minerals, macronutrients) that a food contains, and the energy density is the fuel provided to our body. Macronutrients are the only fuel providers including: fats and carbohydrates (sugar). Snacks that have a higher energy density, than nutrient density, are often (and not all) packaged foods. Specifically biscuits, softdrink, rice crackers, ice cream, and other discretionary foods.

Rule of thumb: eat to satisfaction for each main meal and if you get (hunger pains) get a snack - choose a couple of foods that will provide satisfaction. These foods often contain a high fibre and protein content and some carbohydrates or fats.

Healthy snack suggestions include:

-          carrot/vege sticks with hummus or peanut butter or cottage cheese

-          Cheese and wholegrain crackers

-          Yoghurt with nuts and seeds

-          Fruit with mixed nuts

-          Dried chickpeas / favabeans

-          Plain popcorn + nut bar

Happy Snacking!

What is your food prep routine and habits?

Who has time to food prep? Everyone, I say!

What I mean by food preparation is finding a system that works only and truly for you. This does NOT mean spending hours in the kitchen on your weekend - or it can - whatever is your cup-of-tea!

In today’s society, time is hard to find. Food prep strategies therefore need to reflect your time availability and budget. A guide to ensure your meals are meeting nutrition adequacy, whilst being timely, check if the meal contains wholegrains or a starchy vegetable (legumes or corn or potato) + protein + vegetables + fats (this could be the oil you use for cooking).

Meals that can be prepared at a low budget can involve: tinned or snap frozen vegetables, slow cooked meals that use rump or blade cuts or cheaper cuts of meat, frozen meals (yes there are some that include adequate nutrition)

Try the markets! Produce markets are an excellent way to receive cheaper and quality fresh fruit and vegetables. The outing to the markets could make it more of a social occasion or a self-care opportunity for markets that supply live music and coffee 😉

Your food preparation system could involve meals made in bulk and then frozen. It could mean making a larger quantity as you make Dinner so it’s lunch for the next day, or to cater for a couple of meals. Or it might be having pre-chopped vegetables and salads ready to go with the protein + carbohydrate of choice.

Meals that can prepared in bulk that are ‘time-savers’ can include:

-          Slow cooked meals

-          Vietnamese meals (rice paper rolls or vermicelli noodle salad)

-          Casseroles

-          Pasta dishes (providing 2/3 cup / 1 cup of pasta on your plate)

-          Baked vegetables (don’t chop just chuck them in the oven) + supermarket roast chicken or protein of choice

-          Stir fry (bulk rice quantity too)

Happy Prepping!

Goals vs Health Values

Who has made a health goal, or a few, and didn’t accomplish it? I think we ALL have!!

I am sure the goal represented good intentions and reflected our beliefs in health. However reasons that our goals are not met are because they have not been practical to achieve with our current work load, or perhaps too hard (foods were eliminated and therefore eating out with friends became non-existent), or perhaps just not feasible (restricting food intake and energy levels lack).

One way to set up achievable reliable and effective goals is through the SMART acronym. SMART goals reflect our intentions and our capacity to complete the goal. They are sensible, measurable, achievable, realistic and timely. At Any.BODY we believe that SMART goals are truly effective if we align them with our health VALUES.

Yes, let’s get deeeeep!

Why?

Because FRESH START program is a time to form lifestyle changes. These changes align with how we want to live and therefore are sustainable!

Values are principles or standards of our behaviour, they are what we hold worth and are important to you. The activities we hold value to, are the activities that are performed or if we ‘slip-up’ are re-visited. Our values at Any.BODY include: mindfulness, fitness, compassion (for one-self) and commitment.

Have a go! Have a think about what your values are towards your eating patterns and exercise?

Together we can align eating behaviors and patterns, as well as your exercise regime with your health goals and values. How exciting! 😊

You deserve A Fresh Start

Enquire about the 12 Week Get A Fresh Start Program | Starting February 5th 2019

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Mental Health & Wellbeing | Oveworked? | Reformer Pilates Brisbane

How does your reformer pilates routine assist detaching from work related stress? Has it improved your mental clarity and stress levels? If so, email me on hello@anybody-studio.com.au I would love to share your story.

How does your reformer pilates routine assist detaching from work related stress? Has it improved your mental clarity and stress levels? If so, email me on hello@anybody-studio.com.au I would love to share your story.

As 2018 starts to wrap up, I am sure you are feeling overworked and as we area approaching the final weeks you may even have feel haunted at the thought. As any.BODY Studio has started to grow I have had to work hard at maintaining a work life balance. As a business owner I am fortunate enough to have control over how I spend my time, but the downfall of this is also feeling like you are ‘on’ all the time, feeling like something always has to be done and never truly finding time away. Over the last two weeks I have felt the wrath of the last 10 months. I am feeling fatigued and looking forward to a break. It got me thinking, how on earth do we do this all the time? Everyone is overworked and the first thing to fly out the window when work becomes a priority is our health. I did some research and this is what I found.

Good habits, not holidays, are the answer.

Australians work very long hours compared to workers in other developed countries. But evidence shows that employees who work more than 48 hours per week, or are overcommitted or over-invested in their work tend to have have poorer cardiovascular health than other workers.

In fact, long work hours increase risk of dying from cardiovascular heart disease, risk to family functioning, injury at work, smoking intensity, anxiety, digestive problems, and alcohol abuse.

So if we need to work long hours, what can we do to recover?

Common wisdom suggests that having holidays is important for restoring wellbeing and re-engagement in your work. After all, you’re spending time with your friends or family, doing the things that you enjoy. Best of all, you’re not at work.

However, research has shown that the benefits of a holiday tend to last only two to four weeks. After that, you’re left just as burned out as you were before your holiday.

So instead of having large breaks every few months or once a year, it’s better to incorporate simple recovery practices into your everyday routine.

At home

One recovery practice that has received considerable research attention is psychological detachment.

Psychological detachment is defined as “an individual’s sense of being away from the work situation” and is crucial to recovery from daily work stress, giving us the energy to face the next work day.

Modern-day work demands like long hours and mobile technology interfere the recovery process by inhibiting our ability to psychologically detach from work-related thoughts. But there are a number of ways one can consciously shift away from thoughts of work and psychologically detach.

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Avoiding work emails at home or incorporating rituals like changing out of your work clothes can signal the end of the working day and aid the mental transition away from work.

After that, getting absorbed in enjoyable and challenging activities such as sports, exercise, or creative pursuits have all been found to be useful. But they can only help you psychologically detach if you’re fully immersed in the activity, replacing negative job-related thoughts. On the other hand rituals of ‘watching television’ or immersing yourself in technology has been found to keep you detached to your negative job-related thoughts even if this is at an unconscious level.

An 10 minute at home stretch program can assist in helping you detach from negative work related stressors.

An 10 minute at home stretch program can assist in helping you detach from negative work related stressors.

There’s no single type of after-work activity that suits everyone. Your recovery activity simply needs to enable experiences that will aid with psychological detachment from work. I often have clients tell me that their reformer pilates practice assists in their detachment from work. Spending 45 minutes at the end of the day, breathing and focusing on movement enables you to completely detach your thoughts of work and in the end assists with recovery, mental clarity and stress release.

While at work

There are also activities you can do during the work day to reduce stress and aid recovery.

To help reduce nagging thoughts of “unfinished business”, plan and organise your work day. Develop a clear picture of what you can realistically get done during the day, and don’t start a new task shortly before leaving work.

While at work

There are also activities you can do during the work day to reduce stress and aid recovery. Drinking enough water, staying off your phone when eating your lunch, finding open spaces/parks to each your lunch are all simple ‘good habits’ that can help to help reduce nagging thoughts of “unfinished business”. Develop a clear picture of what you can realistically can get done during the day, set a time you wish to leave work by and don’t start a new task shortly before leaving work

With many serious health risks associated with overworking, a vacation once or even twice a year may not be enough to protect yourself from the debilitating effects of work stress.

We should all try to keep our work hours in check. But if it’s not possible to work less than 48 hours per week, we can manage our work days, and our home life, to aid recovery from work-related stress.

Exercising with Endometriosis | Reformer Pilates Brisbane

Reformer Pilates Milton | Exercise with Endometriosis

Endometriosis. It’s a chronic health condition affecting one in eight women worldwide, yet unfortunately there is little information available around how exercise can help manage and improve the painful symptoms associated with an Endo diagnosis.

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Exercise may be the last thing you feel like doing, and there are some inappropriate exercises that may worsen your current symptoms, but returning to exercise post diagnosis can be important for both your physical and mental health! Reformer Pilates is a great way to start an exercise routine post surgery, due to the low impact nature, lengthening and strengthening of muscles.

WHAT IS ENDOMETRIOSIS?

Endometriosis is a gynecological condition where endometrial-like tissue grows outside the uterine cavity. We say endometrial-like, as this tissue is not identical to the cells found within the uterine cavity, however it has a lot of similar properties.

Endometriosis is fuelled by the hormone oestrogen, however we are still learning and discovering exactly what causes this tissue growth! This tissue can attach itself anywhere within the pelvic and abdominal cavity, with reports of endometriosis even found on the diaphragm (though this is very rare)! Unfortunately the human body is not equipped to remove these tissue growths, and they continue to act as endometrial-like cells, so with every menstrual cycle, scar tissue and adhesions can form through the release of oestrogen.  This can cause a wide range of symptoms, including inflammation, bloating, pelvic pain and cramping.

Best exercises to start with post Endo diagnosis: Reformer Pilates and Endo

Regular physical exercise can have protective effects against diseases (like Endo!) that involve inflammatory processes since it causes an increase of the anti-inflammatory and antioxidant markers within the body, and also acts by reducing oestrogen levels, making it a great idea to incorporate exercise into your recovery and disease management.

The pain and discomfort associated with Endometriosis can cause a guarding mechanism within the body – where the body braces to protect itself from pain. This bracing can affect the pelvic floor, abdominal wall and hip flexors – the anterior side of the body. Reformer Pilates exercises involve lengthening exercises which assist in lengthening specific muscles and strengthening muscles without impact. A qualified women’s health Exercise Physiologist or Pilates Instructor can guide you through the correct exercises that will assist you in building strength, flexibility without flaring up your symptoms.

At any.BODY Studio Owner and lead trainer Elle will be able to assist you one on one when returning to exercise post surgery and then progress you into an appropriate well supervised group reformer class to help manage your symptoms. It is important to have a sustainable exercise routine to build up protective mechanisms against Endo.

If you would like to receive a call from Elle to discuss your symptoms and the best steps forward to assist in managing your Endo, please fill in the form below.

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WIN | A Fresh Start | The Ultimate New Years Program

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The Ultimate 12 Week Program | Your Life Changes Now

Starts January 20th 2019

Early Bird Offers end January 8th 2019

Health is the number one area in which people attempt change in the new year. any.BODY Studio is bringing you the chance to WIN a fresh start in 2019 with a structured program that focuses on learning to love the skin you’re in, education on how to lead a balanced healthy lifestyle, a tailored, fun exercise plan that is sustainable not just for 12 weeks but for life.

Join Accredited Exercise Physiologist and Owner of any.BODY Pilates Studio Elle de Wet and Accredited Sports Dietitian Tara Davenport on a 12 Week Journey to not only lose weight and get more toned but create new, sustainable food and movement habits that will CHANGE YOUR LIFE. With credible guidance from allied health practitioners applying evidence based research to assist with new healthy habits to create long term change.

If getting healthy, eating better and getting fitter was easy everyone would be doing it. Gaining the skills required to navigate life and prioritise health and movement can inherently change your life. Is it time to change your life? Do you want a fresh start?


Win | A Fresh Start Valued at $899

The Ultimate New Years Resolution Program

  • 35 Group Reformer Classes with an Accredited Exercise Physiologist

  • Nutrition Workbook + Guidance for meal plans

  • Pre-Challenge Nutrition Workshop and Meal Plan Guidance

  • 1:1 Initial Consultation with an Accredited Sports Dietitian

  • 1:1 Review with Accredited Sports Dietitian to track progress + Provide assistance

  • Skinfolds or DEXA Measurements

  • Phone/Skype Support

  • Online Group Support

  • Pre Challenge Brunch

  • Float & Sauna for recovery and relaxation

  • Competition Prizes for Program Winners

Components of the Challenge is claimable on Private Health depending on your cover


Habits of People that Lose Weight and Keep Fit 

Research shows that most people who diet will regain 50% of the lost weight in the first year of losing it. Most of the rest will regain it in the following 3 years. Most people inherently know that keeping a healthy weight and keeping fit boils down to three things: eating healthy, eating less, and being active. But actually doing that can be tough.

Here is the punchline. We make more than 200 food decisions a day, and most of these appear to be automatic or habitual, which means we unconsciously eat without reflection, deliberation or any sense of awareness of what or how much food we select and consume. Same goes for movement, if you are living a sedentary life much of your lifestyle is habitual, and research shows that habitual behaviours override our best intentions.  

Getting healthy, losing weight and keeping fit is all about reinforcing healthy habits. 

Imagine each time a person goes home in the evening, they eat a snack and sit on the couch scrolling through facebook. Whey they first eat the snack and partake in the activity a mental link is formed between the context (getting home) and their response to the context (eating a snack & "relaxing"). Every time they subsequently snack and "relax" in response to getting home, this link strengthens, to the point that getting home prompts them to eat a snack and scroll through facebook. This is how a habit forms. 

The point is. You can form new habits you just need something that prompts change. A new routine, and enough discipline to form a bond between a context (the alarm going off) and your response to the context (getting up to exercise). It can be done. You are not alone in feeling helpless in forming new habits, it is just up to you to reach out and start something new! If a balanced healthy lifestyle was easy everyone would be doing it. People like Elle and Tara would not have had the need to go to university for years to learn ways to apply research to assist with behaviour change.

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Kickstart Your Summer | Habits of People that lose weight and stay fit | 10 Classes in 15 days

My health philosophy has always been "long term consistency beats short term intensity". In the end health is about balance. It is not two super health weeks that count, it is two years that. Its an accumulation of healthy choices over your lifetime that results in you living a longer, healthier happier life. However, after 3 days on my Sol Juice Cleanse I have come to realise that sometimes we need a "kickstarter". I needed a kickstarter to kick my food cravings to a curb and with 2 days to go I can't wait to share with you guys my progress and how I feel after 5 days of pure discipline. 

Kickstart Your Summer with 10 Classes in 15 days. Here is something that will kicks out butt into gear, maybe make you realise what bad habits you have formed in regards to exercise (eg. setting an alarm only to snooze it 5 times and not get up to exercise in the morning) and force you into new good habits.  

Habits of People that Lose Weight and Keep Fit 

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Research shows that most people who diet will regain 50% of the lost weight in the first year of losing it. Must of the rest will regain it in the following 3 years.Most people inherently know that keeping a healthy weight and keeping fit boils down to three things: eating healthy, eating less, and being active. But actually doing that can be tough.

Here is the punchline. We make more than 200 food decisions a day, and most of these appear to be automatic or habitual, which means we unconsciously eat without reflection, deliberation or any sense of awareness of what or how much food we select and consume. Same goes for movement, if you are living a sedentary life much of your lifestyle is habitual, and research shows that habitual behaviours override our best intentions.  

Getting healthy, losing weight and keeping fit is all about reinforcing healthy habits. 

Imagine each time a person goes home in the evening, they eat a snack and sit on the couch scrolling through facebook. Whey they first eat the snack and partake in the activity a mental link is formed between the context (getting home) and their response to the context (eating a snack & "relaxing"). Every time they subsequently snack and "relax" in response to getting home, this link strengthens, to the point that getting home prompts them to eat a snack and scroll through facebook. This is how a habit forms. 

The point is. You can form new habits you just need something that prompts change. A new routine, and enough discipline to form a bond between a context (the alarm going off) and your response to the context (getting up to exercise). It can be done. You are not alone in feeling helpless in forming new habits, it is just up to you to reach out and start something new!

Pilates Milton - Mums & Bubs Classes - Post Natal Pilates Milton

This class is designed to enhance your body and overall health as a new Mum. Focus is placed on strengthening your pelvic floor and abdominals while toning your entire body.

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The Mum’s n Bubs classes are designed for babies up to 14 months old. Once your baby discovers their feet you may prefer to switch to other baby free classes for your own personal enjoyment.

Please bring suitable sleeping arrangements for your bub such as a bassinet or a pram. We will be using the downstairs space and enjoy do Mat Pilates & Reformer Pilates moves. Be prepared to meet new like-minded people and enjoy a laugh or two together!

Read more about why Pregnancy Pilates and Post-natal pilates is recommended by Health care professionals.

Can Men Do Reformer Pilates | any.BODY Pilates | Truely a Studio for anybody

Can Men Do Reformer Pilates?


It is no real secret that Pilates much like Yoga is perceived as a form of exercise and movement for women. With most Pilates Studios females form around 90 to 95% the membership base. At any.BODY Pilates & Exercise Physiology more and more men are coming through the doors intrigued to find out what all the fuss is about. Whether they have an injury, want to improve sport performance, dislike generic gym environments or are trying to please their missus men in all shapes and sizes are enjoying reformer sessions and finding the benefits even though they might feel like the minority.

Why Should Men Do Reformer Pilates?

There are plenty of reasons why males should be doing Pilates.  Simply type the words “male Pilates” into your favourite search engine and you will find a number of articles (and blogs similar to this one) outlining how Pilates can help fellas in areas such as improved flexibility, posture, core strength, balance and coordination.  Not to mention stress reduction and improved focus.  It’s also been discussed that a solid undertaking of the science that is Pilates can also improve your performance in the bedroom.

Oh, and for the sports nuts among us, Pilates has become a crucial part of the overall training programs of elite athletes plying their trades within the NRL, AFL, Rugby Union, NBA, Crickets well as many Olympic athletes.  

Why don’t men do Pilates?

So the real question is why don’t men do pilates, it would be wise to start with the realities. Before you look to the anatomy text books, I must note the following is the humble opinion and observations of myself and a few of any.BODY’s male members –  let’s call them Josh, Gary, Warwick and Paul*.   All of the aforementioned joined us on instruction from their doctor, physio or wife.  I asked them what was the hardest thing they experienced when they started Pilates and why they wouldn’t have come along unless pushed.  Here we go:

  • The Classes are Full of Women

Lets face it. Walking into an exercise class full of women can be daunting. They are all looking, and worst of all seem to be able to hold the poses with much more grace than we can. This is a tough one for the old male ego.

The truth is, yes most classes will comprise of females however more and more men are attending any.BODY Studio. With maximum 6 people per class, you will be surrounded by a maximum of 5 women with a likely hood of even less with another brother joining you and classes sometimes not booking out.

  • We look like an ice skating elephant with all of the coordination of a newborn giraffe

This is sadly the truth. Why? Most men lack flexibility and moving freely, stabilising yourself and balancing can be quite challenging if you are stiff. The truth is ALOT of women also lack flexibility so if you are on the reformer and you feel uncoordinated and clumsy everyone else around you either has felt the same but worked hard and gotten better, or still feeling clumsy and uncoordinated. The best thing is, YOU WILL IMPROVE. I am 100% confident that you will feel more confident, more coordinated and more flexible in less than 5 sessions!

At any.BODY Pilates & Exercise Physiology I use the best Reformers you can get. These reformers are large, they are wide, and they can adjust in lots of different ways. So it is my goal to make you feel as comfortable as possible.

There you have it. Men Should DO Pilates.

any.BODY male clients are not stereotypical athletes. Some are office workers, some are weekend cyclists, some are rehabbing an injury and just freaking love snowboarding. If you want to build a body that will last longer, improve your core strength, improve your flexibility and just FEEL BETTER contact Elle today hello@anybody-studio.com.au for a free orientation.

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Congratulations to the any.BODY Spring Into Spring Challengers

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A big congratulations to all the Spring Into Spring Challengers. I loved seeing your motivation, your dedication and most all, the smiles of everyone that was coming into the studio. It truly does warm my heart when I see everyone enjoying themselves at their pilates session, and even more so when I start to see the improvements in your form, strength and flexibility.

What the Spring Into Spring Challengers had to say:

“The best thing is the energy I have found! I feel so much stronger than I did before and that means I get so much more done in everyday life.… I am more patient with my kids and my husband, and best of all the pain through my hip is completely gone. If they could put this feeling in a pill, everyone would buy it. Loved the challenge!!!” - Mandy

'“I loved everything about the challenge. It was the best way to kickstart me back into a consistent routine with working out and eating good healthy food. I loved attending the number of classes a week in order to complete the challenge and booking in advance held me accountable.  I am going to miss it!” - Leah

“Exercise use to be a chore before I did this challenge. I enjoyed every class throughout the challenge and now find that exercise is easier and more enjoyable. I will be continuing my reformer routine, however attending 2 classes per week to maintain my strength will be easy as pie.” - Mandy

“The challenge was the kickstart I needed to get my A into G and motivated me in all other areas (eating, gym etc), so I would say that with a combination of x4 pilates classes a week, cardio and x2 strength training I have lost about 5 kgs of body fat. I noticed a significant change to my body in its shape and tone, I hold myself better now with posture etc and my squatting technique at the gym has improved too!” - Leah

any.BODY Spring Into Spring Winners Announced

$100 LuluLemon Voucher - Leah Southwell

$50 Paris Texas Beauty Voucher - Alex Molin

any.BODY 5 Class Pack - Catherine Patterson

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Sign Up Today

BUY

There is still time to sign up for the next any.BODY Challenge - Love Your Body Summer Challenge - 25 Classes - October 13th - November 24th. Purchase your challenge ONLINE TODAY.

Love Your Body Again | 25 Classes 48 Days | Reformer Pilates Milton

At any.BODY Studio you can move in a space freely, with no judgement being passed. Its a place to laugh, to grow, to make friends and to learn to love your body again.

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Consider what your body is capable of doing - not what it looks like. Reformer Pilates helps you build a relationship with your body. You might not be getting along with it very well at the moment, you might be having arguments in the mirror every morning, but through movement and building strength you can regain confidence and learn to love your body again!

Invest in yourself and your ability to move. Join the Love Your Body Challenge starting October 15th - November 3rd. Complete 25 Classes in 48 Days and see the difference it makes to your life.

Register Your Interest


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High Intensity Cycling + Foot Pain | What it is and how to treat it

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Exercise Physiologist Elle de Wet  and owner of any.BODY Pilates & Exercise Physiology speaks about 

your plantar fascia, what it is, cycling and foot pain and how you can manage it with simple self massage. 

Have you been suffering from sore feet after a big ride, or worse still during a ride? Exercise Physiologist Elle de Wet and owner of any.BODY PIlates & Exercise Physiology in Milton, Brisbane explains that it might be your plantar fascia, and how you can manage this uncomfortable pain that is impacting on your ability to enjoy your ride - whether it be on the road or in your local fitness studio. 

Every useful watt of power you generate while cycling is transferred to your bike through the bottom of your feet. Foot pain, in particular arch pain, is common amongst cyclist and can be caused by a biomechanical issue through your hips causing a tight plantar myo- fascia. 

What is your myo-fascia 

Myofascia spreads throughout our body. It is the thin layer of connective tissue that covers all of our internal parts: muscles, joints, bones, organs blood vessels. It binds some structures together while allowing others to slide over each other. It is known that fascia is responsible for pain when we reduce a joints range of motion (ROM) as we do when we repeatedly do the same movements - just like cycling and sitting at our desks. This hardened myo-fascia is the reason we lose flexibility as we start to age. 

One of the most likely causes of pain in the arc of your foot is a tight plantar fascia (the myo-fascia in the arch of your foot). The plantar fascia (aponeurosis) is a broad, thick band of connective tissue that forms a protective layer over the arch of your foot, enabling you to walk barefoot. Interestingly, the plantar fascia tightens as your big toe extends during the toe-off phase in walking and cycling - therefore naturally this fascia can become extremely hardened for highly active individuals like cyclists and runners. This tightness can be treated and managed and if left untreated can become inflamed resulting in plantar fasciitis. 

How to treat and manage foot pain during and after cycling 

The pressure put onto the myofascia will break down the dehydrated collagen and help rehydrate it increasing range of motion and flexiblity through the surrounding musculature.

The pressure put onto the myofascia will break down the dehydrated collagen and help rehydrate it increasing range of motion and flexiblity through the surrounding musculature.

Foot arch problems are very common. The structures forming your arches and ankles are complex, and it may be necessary to seek help to correct biomechanical issues if this recommendation does not assist with treatment and management. Releasing myofascia is essential for holistic wellness, proper posture, decreasing pain and progressing in your fitness levels and to assist with increasing or maintaining flexibility. 

Using a trigger ball/tennis ball/golf ball you can release the plantar fascia underneath your foot by rolling the ball and finding tight sore spots. It is recommended to breath through any of the pain. The pressure put onto the myofascia will break down the dehydrated collagen and help rehydrate it increasing range of motion and flexiblity through the surrounding musculature. This simple self massage can not only assist in managing foot pain but also assist in increasing flexibility through your hamstrings and glutes (muscles that get incredibly tight in the traditional cycling posture). 

If you want to continue to increase your fitness levels and get better and stronger during your rides you need to prioritise time to care for the joints and muscles in your body. At any.BODY Pilates & Exercise Physiology Elle recommends 1-3 Reformer Pilates sessions a week to assist in increasing flexability, creating stability through your joints, increasing core strength and move your body in a way that counteracts the repetative postures we find at work and in our hobbies.

For more information on how Pilates & Exercise Physiology services can improve your posture and help you manage pain please contact Elle de Wet directly via the details below. 


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P: 0413 021 369

E: hello@anybody-studio.com.au

W: www.anybody-studio.com.au

8/46 Douglas Street, Milton