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

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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

Style caught up with Elle de Wet and this is what they learnt

An editorial in Style Magazine's July Wellness edition has been published and Elle from any.BODY Pilates & Exercise Physiology shared what wellness means to her a philosophy that embodies any.BODY Pilates & Exercise Physiology.


"True wellness to me is having the audacity to not be hindered by your failures. Knowing that life is long, and we have to navigate the ups and downs. So yes, its nice to be in a good routine, to achieve your daily physical activity goals, and to eat healthy and look after your mental health all the time, but the reality is that we can't be perfect all the time. So, to me true wellness is the ability to come back after you fall off track, to be balanced in your thinking and understand that health is not about a 200m sprint but about lifelong skills and lessons learnt."

You can read the whole article here

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Follow @any.bodystudio on Instagram and Facebook for updates, special promotions, education & resources. 

What is your Posture Like at your desk?

Posture Related Pain | Reformer Pilates Milton Brisbane 

It is very common to find people with back and neck problems that are related to their work setting and posture. As an Exercise Physiologist Elle seeks to understand the underlying factors that are responsible for each clients ailment. For this reason, I always ask my clients: “What makes the pain worse?” The most common answer I hear is “When I sit at my desk at work”. This is the case for chronic lower back pain, neck pain and shoulder pain. 

Obviously, avoiding sitting at a desk isn’t usually a viable option, however, at any.BODY Pilates & Exercise Physiology Elle aims to not only strengthen muscles to assist with postural pain but also teach you strategies for working at a desk that will minimise the likeliness of further injury or pain. 

The human body is not designed to be seated in a chair for 8 hours a day. In a seated position in tend to lose our natural spinal curve, load our lumbar spine 60% more. Stress, poor workstation ergonomics, and bad posture are the main cause mid back pain, neck pain, shoulder pain and related injuries. To remedy these, it is important to position your arms, legs and spine in the appropriate alignment, to distribute the appropriate load on your joints and muscles. Doing so avoids excessive overactivity or overstrain.

Here are 5 tips for a good posture in order to prevent ergonomic injuries:

1. Find your natural posture

  • Move your chair away from your desk and sit down comfortably. For most people, it would look a lot like sitting in a car. Your feet are on the floor in front of you; your hands are in your lap, and your shoulders relax as you lean back just a bit.
  • This is called your “natural posture.” In it, your vertebrae are stacked, your entire back moves as you breathe, and your pelvis is positioned so that your spine is stacked properly.
  • Memorise this natural posture.

2. Keyboard and mouse placement

  • Building around the natural posture, the keyboard and mouse should be positioned in a way that keeps your elbows to your sides, and your arms at or below a 90-degree angle. This way, the muscle load is reduced and you’re not straining.
  • Position your keyboard 1 to 2 inches above your thighs. For most people, that probably means employing a pull-out keyboard tray. Alternatively, you can lower your desk, but the keyboard tray is a preferred method. Here’s why…
  • Tilt. The keyboard should ideally be positioned with a negative tilt — down and away from you so that your arms and hand follow the downward slope of your thighs. That being said, you should never use the kickstand that is incorporated underneath most keyboards.
  • Position. Ideally, your keyboard and mouse should be shoulder-distance apart and as level as possible.

3. Position your screen(s)

  • Distance. If your screen is too far away, you’ll start doing something called ‘turtling’, or craning your neck, and you’ll find yourself extending your neck to see it.
  • To find the right screen position, sit back and extend your arm. The tips of your middle finger should land on your screen. That’s the spot.
  • If you have two monitors, set them up side by side (no gap), and place the secondary monitor off-centre. Those who use both monitors equally should centre them both. Now, sit back and extend your arm and pan in an arch. As you pan your arm, your fingertip should almost always touch the monitors. Use the same logic when placing other items, like a document holder or a phone.
  • Height. To adjust the height: close your eyes. When you open them, your eyes should land on the address bar. If not, lower or raise the monitors using the built-in option, with risers, or with other items (as long as the monitor is safe and stable).

4. Adjust your chair

Your chair is your best ergonomic friend. It supports your back, bottom, and posture. Here are some things to look for in a good chair:

  • Shape. Think back to your natural posture. With your tailbone sticking out just a bit, and your vertebrae in their slight curve, the lumbar portion of your spine points in toward your belly. To help you sustain this posture, find a chair that offers good lumbar support.
  • Length. When you sit down, there should be a little space between the edge of the chair and the back of your knees, about the size of your fist. Depending on the chair, you might be able to adjust the seat depth accordingly.
  • Height. When you sit, your feet should be on the floor (not dangling) in front of you, and your thighs should be slightly below your hips. Shorter people may need to use a footrest, while extra-tall people may need to adjust the height of the desk.
  • If you ever find yourself tucking your feet behind you, sitting on one leg, or in another irregular position, your chair needs to be adjusted.

5. Move every hour (minimum)

  • Take a break at least once an hour to walk around the office or stretch. If it helps, set an hourly alarm as a reminder.
  • No matter how ergonomic your workstation is, stretching your body is the only thing that can combat the health issues that arise from prolonged sitting.

If you have any questions or concerns about any pain or discomfort you are experiencing, do not hesitate and consult with Elle. With Pilates, she can improve the endurance and strength of the postural muscles, so that sitting in the appropriate posture is eventually something that comes naturally.

Having a routine of attending at least one reformer pilates class per week can assist greatly in managing pain associated with bad posture. 

Follow any.BODY Pilates & Exercise Physiology on Instagram and Facebook to receive further information about Group Reformer Pilates, Exercise Physiology Services and Clinical Pilates.

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Best Exercises for Older Adults | Reformer Pilates for Older Adults

Low Impact Reformer Pilates | Pilates Studio Milton Brisbane

…"no single intervention has greater promise than exercise to reduce the risk of virtually all chronic diseases simultaneously…" Booth et al. Journal Applied Physiology 2000.

For the older population keeping fit is essential. However, so many forms of exercise can be hard on the bodies of older adults. Many have turned to Reformer Pilates sessions at any.BODY Pilates & Exercise Physiology as a way to stay in shape while reducing the risk of injury that weight-bearing exercises may cause. With its focus on controlled breathing and quality of movement-not quantity of repetitions-many Elle from any.BODY Pilates & Exercise Physiology agrees that Reformer Pilates is one of the best ways for older adults to stay healthy.

Reformer Pilates focuses on building a strong "core"–the deep abdominal muscles along with the muscles closest to the spine. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight-bearing. It also can positively affect postural positions.

Why Choose Low Impact Reformer Pilates at any.BODY Pilates & Exercise Physiology

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Reformer Pilates programs are individually designed after a musculoskeletal assessment has taken place with our Principle Business Owner and Exercise Physiologist Elle de Wet. Many other Pilates classes are too often generic and don't cater for the persons specific goals being met. Small group sessions at any.BODY Pilates Studio aims to improve patients posture, core strength and stability, flexibility, balance and breathing with a specific focus on learning control issues that may be contributing to pain or reduced function.

Benefits of any.BODY Pilates & Exercise Physiology Low Impact Reformer Pilates Sessions

  • Improved deep abdominal and pelvic floor muscle tone
  • Prevent and reduce low back and neck pain
  • Overall body toning
  • Improved posture and core stability
  • Firmer and flatter stomach muscles
  • Improved flexibility and balance
  • Reduce stress
  • Improves sporting performance
  • Safe form of exercise during and after pregnancy
  • Improves bone density (reduces risk of osteoporosis)

Interested in starting Low Impact Reformer Pilates at any.BODY Pilates & Exercise Physiology

GET STARTED

5 Classes for $45 (14 Day Expiry)


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Call Elle today via the Call Now Button Below to book in your free initial musculoskeletal assessment.

Classes are held on Mondays, Wednesdays and Fridays with maximum 6 Clients per class so bookings are essential.

Private sessions are also available, so please discuss with Elle if you wish to first partake in private sessions before she introduces you to group classes.

Workcover and Insurance Claim Rehabilitation | Return To Work | Injury Rehabilitation

any.BODY Pilates & Exercise Physiology provide assessments and treatments for patients of all ages and ailments. 

At any.BODY Pilates & Exercise Physiology Elle can assist you in specializing a program and providing supervision for physical rehabilitation programs that can assist you in overcoming work-related injuries. 

The aim is to get you back to your full functioning self as soon as possible and able to return to work and normal activities. Elle works closely with work cover case managers and GP's to ensure you receive the best possible care. As an Accredited Exercise Physiologist Elle specializes in rehabilitation and provides the greatest of care and outcomes for each individual. 

  • Individual Assessments and Measurements
  • Clear Communication with you and your case worker
  • Continual Measurement and analysis of your progress
  • Personalized Program Development and Progression
  • Exercise Physiologist with ESSA Accreditation 
  • Skilled and Passionate practitioner

Information for Injured Party 

In the management of injury, Elle will work closely with the patient and other health professionals to strengthen the injured body part for a fast and successful recovery. Following a physical examination that includes the measurement and testing of your existing capabilities, Elle will develop an individually designed rehabilitation plan to reduce pain and increase physical strength. By working with an Exercise Physiologist and following a program customised to your particular injury, body and lifestyle you increase your chances of a speedy recovery without risking further injury or pain.

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What To Expect | Mind & Body | Reformer Pilates Brisbane

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Feeling a little bit awkward?

If you haven’t done a Pilates reformer class before, then you probably felt a little uncoordinated and out of your depth.  That’s perfectly natural, everyone feels like that to begin with.

The biggest changes you will experience will happen with consistency. Don't just try it once or twice, persevering and working through these challenges will provide you with benefits that will assist you for the rest of your life. 

By your forth, fifth and sixth class your muscle memory will start to kick in and you will feel more controlled and at ease. 

Feeling a little bit sore or maybe not feeling sore at all?

That’s perfectly normal too. This is called Delayed Onset Muscle Soreness (or DOMS for short) and it’s a sign that the body is already starting to tone up! Not feeling that sore? This can be normal too, as you start learn to use muscles that might not been used before it might take some time for them to activate. Muscle soreness is a good thing, but as the any.BODY Pilates Reformers puts your body in a non-weight baring position we stimulate the middle of the muscle (muscle belly) therefore it removes added stress and pressure on your joints therefore your body should feel better not unbearable sore. 

Stretching is important before and after class to reduce muscle soreness, but the other big thing is to continue to move – so book in for your next class straight away and don’t let a little muscle stiffness stop you from achieving your goals. 

Your safety comes first and this is why our classes are designed by an experienced Exercise Physiologist.  You should never feel any pain in your neck, back or any of your joints at any time. If you are having any physical concerns, please speak to Elle, she has tricks and props to assist you during class. 

Feeling Fabulous.

You might be feeling a few other things after your any.BODY Studio workout. Invigorated. Strong. Relieved? Energised. Motivated? Empowered and Challenged? That is all normal too. Reformer Pilates gives hope to a lot of people with body issues, aches and pains and challenges those that want to continue to challenge themselves. 

Feeling the rhythm.

Consistency is key. Regular classes is more important that lots of classes. You will get stronger. You will get more flexible and you will get better and better with each session. Your mind and your body will thank you for it. Feel that rhythm and book your next session now. If you are still a little bit tender, just let Elle know and she will provide appropriate modifications to make you feel comfortable. 

Benefits of Strength Training for over 50's | Reformer Pilates Brisbane

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Strength training may not be the first form of exercise that comes to mind as you age, but not only will strength training make you stronger, it will keep you healthier too. Strength training increases bone density and can improve independent living by decreasing the risk of losing muscle (sarcopenia) which in turn decreases your risk of falls. Strength training can be done in a gym setting or utilising a Pilates Reformer. 

Both men and women benefit from strength training at all ages but it’s important to implement it to your exercise regime as you age.

A study by Havard showed that men who strength trained for 20 minutes daily experienced less of an increased in age-related belly fat compared to those who spent the same amount of time doing aerobic training.

For women partaking in strength training will strengthen bones and increase muscle, as hormonal changes can rapidly incite the deterioration of bone density.

Benefits of strength training:

  • Builds bone density
  • Decreases body fat
  • Builds muscle mass
  • Improves mental health
  • Helps avoid injuries as it will strengthen connective tissue

 

Reformer Pilates vs Traditional Gym: 

  • Ease of mind knowing you are being looked after by an Accredited Exercise Physiologist
  • All Exercises start with activating our core so you are learning skills that will help you in everyday life to assist in preventing injuries
  • Focuses on breathing 
  • Builds strength through your joints to assist with joint pain and arthritic pain
  • Low Impact / Lots of modifications to ensure you are never uncomfortable

How to start:

  • If you have a chronic condition that you are concerned about you may need clearance from your GP and a referral to see an Exercise Physiologist prior to starting.

  • Schedule a Meet & Greet with Elle for FREE where you can get to know her and she will show you how the reformer works and explain how it will be suitable for you.

  • Book an Appointment - See Elle for an Initial Consultation + 2 Privates for $119

  • Book into a Class - Mondays @ 10:00am or Wednesdays at 3:45pm

Reformer Pilates 30 Day Challenge | Starts July 2nd 2018

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The Thirty Day Winter Warmer Challenge

Starts July 2nd 2018

Registration CloseJune 25th 2018


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Your Life Changes Now

 

 

STRENGTH IS SOMETHING YOU CREATE

30 DAYS TO GET MENTALLY AND PHYSICALLY STRONGER

What does strength mean to me you? Physical and mental strength is an attribute you can create. Its empowering. Its all you! It provides you with a layer of confidence that no one can take away from you because YOU created it. At any.BODY Pilates & Exercise Physiology I want you to see your potential and in 30 Days I guarantee you that you will transform your mind and your entire body and feel mentally and physically stronger, healthier and more energized. 

  • Pilates Assessment and Reformer Orientation
  • Group Classes
  • 30 Minute Consultation with Sports Dietitian Tara Davenport
  • Gold Standard Measurements: Skinfolds + Waist Circumference
  • Meal Plans
  • Workshops on Weight loss, Gut Health and Metabolism

 

 

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Recipe Guides

Your passport to a healthy body image and a healthy way of life. Nutrition tips and daily easy on the go recipes will be made available to all challenge members via a private Facebook Community Forum and via email.  

 

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Accelerated Results

Small Group Classes with an Accredited Exercises Physiologists designed to create long lean toned muscles while considering any pre-existing injuries and concerns. Dramatically flattened abs. Mental and physical strength and stamina. Improved posture and flexibility. More energy. A workout you’ll love. Your choice of 20 or 28 class packs.

 

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Daily Inspiration

any.BODY is a new boutique reformer studio with a community of members. Run by an Accredited Exercise Physiologist you will receive daily inspiration to stay focused by getting assistance with goal setting, daily articles, videos, recipes and a stack of inspiration and educational resources. Body Composition analysis available upon request. 

 

30 DAYS TO GET MENTALLY AND PHYSICALLY STRONGER

Midlife Weight Gain | Muscle Building, Stress & Weight Gain

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Whether you are in your 30's, 40's, 50's or 60's you need to be aware of what is happening in your body through the aging process and why gaining weight becomes easier and losing weight becomes harder. 

You might be at a preventative stage where you are working hard to stabilize your weight or at a stage where you are trying to shed a few extra kilo's; regardless it is important to know what starts to happen in our bodies as we age and what we can do to address/manage these issues. We know that weight is a complex area of health, influenced by many factors. Diet and physical activity can play their part, but when it comes to midlife weight gain, there are some other pieces of the puzzle that need to be taken into account.

Stress... we can't manage it without actively trying too!

Simply put there is a huge a correlation between stress and weight gain. If you don't have a mental health self care routine put in place I urge you to sit down and think of methods you can use to de-stress. High cortisol levels in response to surges of adrenalin (the fight or flight hormone) which is a common place in todays fast paced society lead to weight gain around the waist.  A client last week told me that her WHS manager is so happy that she is attending Reformer Pilates as it is helping her with her stress levels at work. Movement help with stress relief. Plain and simple. The reason I have set up a space that is calming is because I understand how amazing it can feel to step into a place that soothes the soul, focus on YOUR BODY AND YOUR MIND for 45 mins and leave feeling more accomplished this will have a HUGE IMPACT on reducing your cortisol levels.  

What is your stress less self care routine?

  1. Move in some form each day - Walking outdoors, unlimited reformer pilates classes available at $66 per week with stretch and breath classes available
  2. Practice Gratitude at the dinner table (what went well today?)
  3. Stretch at home before bed
  4. Meditation or nostril breathing (ask me about nostril breathing at your next class) 
  5. Have a bath (minus the wine)
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Try and reduce your cortisol levels! They won't just reduce themselves it is up to you to actively try and de-stress!

For women... Why you need to be aware

For many women, the menopause years are often met with physical, emotional and mental changes. And often, just as you are navigating the tricky symptoms of hot flushes, night sweats or increased anxiety levels, you are greeted by another unwelcome visitor: weight gain.

The fat stored in the abdominal region is also known as 'visceral fat'. Compared to the other type of fat (subcutaneous fat), you cannot pinch visceral fat with your fingers or grab it with your hand. Visceral fat lies out of reach, deeper in your body, wrapping around vital organs such as your liver, gut and pancreas.Visceral fat is favoured in midlife weight gain and unfortunately, it's a key player in a variety of health issues. An excess of visceral fat is linked to an increased risk of heart disease (the number-one killer of women in Australia), type 2 diabetes, breast cancer and dementia.

Estrogen staying healthy & weight management

Of all the hormones in your body, estrogen just might have the worst rep: you probably associate it with the bloating, fatigue and headaches. Increasingly, researchers are linking excess body fat to excess estrogen levels: they find that the more body fat you have, the more estrogen you produce. Studies also show that high levels of estrogen are connected to health conditions such as obesity, cancer and type 2 diabetes.

Additionally, for active women, keeping estrogen at the right levels — not too high and not too low — can make the difference between looking fit and looking flabby.

Reformer Pilates | Building muscle and managing weight gain

Maintaining an active lifestyle and coming to reformer Pilates can help balance your estrogen levels. As we age our muscles atrophy (muscle fiber size decrease) and reformer Pilates assist to increase your muscle fiber size. Research shows that high intensity, short duration resistance training is the best method to assist with balancing estrogen levels. This in turn helps  to regulate your estrogen levels by increasing lean muscle mass, which increases metabolism, which then helps to burn more fat and reduce fat mass. In turn, this reduces the amount of aromatase — the result of fewer fat cells. So more testosterone is available and less estrogen is produced. Since testosterone also helps you build lean muscle mass and reduce fat mass, the results of exercise are further improved.

Also, since fat cells naturally produce harmful estrogen, anything that keeps you lean will help balance estrogen levels. 

Reformer Pilates is a low impact method to build muscle, increase flexiblity and and manage current aches and pains. At any.BODY Pilates you will work with an Exercise Physiologist that understands issues surrounded with midlife weight gain and managing current injuries. 


Why I Float Weekly & Recommend Float Therapy | Pilates Studio Brisbane

To many people this concept is completely new, however it has been around for decades.  So what is flotation therapy / sensory deprivation?

Flotation Therapy is essentially a way of achieving deep relaxation by spending an hour or more lying quietly in darkness, suspended in a warm solution of Epsom salt. The idea sounds nice but the benefits and how you feel post float far out weighs the actual time you spend in therapy. I have to admit the actually floating is not the reason I return, yes it is relaxing but the post feeling of complete calmness, reduced muscle aches and waking up the next day feeling completely rested is why I return on a weekly basis for my regular float session. 

Why I Float

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Working in the business of motivation, health and wellness self care is so important to me to stay motivated, to stay passionate to eat healthy and stick to my movement routine, but guess what.. I am human and there are times that my brain JUST DOES NOT WANT TOO. I float because it recharges me, it re-sets my brain and it makes me feel content and at ease. I think we all need time away from this over stimulated world. We are constantly surrounded by sights and sounds, information is continually being embedded into our brain and our poor brain doesn't ever get to just chill the f*ck out. Meditation has always been recommended to assist in calming our minds. A float tank can place you in an environment to work towards a meditative state at greater ease. 

The Science

Through sensory deprivation and the healing properties of epsom salts, floatation therapy aids in neurological, circulatory, respiratory, digestive, muscular skeletal, hormonal balance as well as personal growth and healing. Sensory isolation in the flotation tank induces deep relaxation and subsequent positive health effects for patients suffering from e.g. stress or muscle tensions pains. Very few studies have investigated this method as a preventive health-care intervention however a study done by Westman & Kjellgren (2014) studied 65 individuals in a randomized control trial. The individuals were randomly put in a control group (no therapy) and a group that took part in a 7 weeks of regular float sessions. Prior and post the intervention (float sessions) questionnaires were done measuring their  psychological and physiological variables such as stress and energy, depression and anxiety, optimism, pain, stress and sleep quality. 

The results: Stress, depression, anxiety, and pain were significantly decreased whereas optimism and sleep quality significantly increased for the flotation group. No significant results for the control group were seen. There was also a significant correlation between mindfulness in daily life and degree of altered states of consciousness during the relaxation in the flotation tank.

We are getting more and more aware the optimal wellness and health is ensuring we look after our mental health. I use float therapy as a form to look after my mental health and would recommend it to all of my clients to assist in becoming the best versions of themselves. I have written this blog in the hope that you continually seek ways to improve your mental and physical state and in the hope that you put into words your experience. 

See you in the studio soon xx

** FYI I am not affiliated with any float centres in Brisbane. I genuinly just want to recommend services that I believe in 

Try a Nourish Bowl - On-The-Go Healthy meal bowls

These nourishing bowls may be just what your body is craving and they are super easy. Have some of these ingredients pre-made in your fridge, veggies topped up and the right toppings you can whip up these fabulous on-the-go healthy meal bowls any time of the day. My days at the studio are long, often starting at 5:30am and finishing after 7pm. I need to come prepared otherwise I find my body running off caffeine. I started making these nourish bowls a few weeks ago and with a little bit of preparation I am finding energy throughout the day and relying less and less on caffeine to get me through the day. 

Self Care and appropriate nutrition is so important for me to ensure that I show up fully present and energetic to each and every client and class. 

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See you in the studio x

Serves: 1 | Prep time: 15 minutes | Cooking time: 15 minutes

Ingredients

Grains (½ cup cooked per bowl)

  • barley
  • quinoa
  • brown rice
  • couscous

Protein (1 egg or 1 cup per bowl)

  • legumes (e.g. chickpeas, black beans)
  • tofu, sliced
  • egg

Vegetables (2-3 cups per bowl)

  • roasted - sweet potato, beetroot
  • raw - carrot, zucchini, tomato, snowpeas
  • pickled - sauerkraut
  • steamed - broccolini, corn

Healthy fat (topping)

  • 1/2 small avocado
  • sprinkle of nuts/seeds (e.g. chia seeds, sesame seeds, pine nuts)
  • drizzle of tahini/hummus/olive oil

Method

To assemble each bowl, place ½ cup of chosen grain in bowl.

Place protein of choice over grain

Arrange a mixture of roasted, raw and pickled vegetables around the bowl.

Top with avocado and sprinkling of nuts and seeds. And drizzle with chosen flavour.

Can self-compassion help you love your body? | Why thinking your ugly is bad for you..

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I often get asked by clients to do certain exercises to target certain ‘problem areas’. This might be the ‘tuckshop lady arms’ or ‘man boobs’. I know that so many of us often look in the mirror and don’t like what we see. Women and men are both pressured to lose weight, buff up, shed our wrinkles, and colour or grey hair, all in pursuit of a sexier look. The pressure is often exacerbated by social media and the constant opportunity to compare oneself to others.

I did some research into the topic and some researchers are looking for a new way to counteract those negative cultural messages and improve our body image: self-compassion.

Self-compassion involves mindful awareness of our thoughts and feelings, coupled with kindness towards ourselves—and a recognition of our flaws being part of a common human condition. Kristin Neff, who coined the term, has studied self-compassion and found that it is tied to resilience and wellbeing, and can be useful in combatting depression and anxiety.

I am not saying that we should not strive to better ourselves and improve our bodies. We should strive to improve our functionality, get stronger and GIVE BACK TO OUR BODIES, but we should also look at studies like the ones I have summed up below to try and help with positive body image thoughts.

Read below about a new study that suggest that self-compassion can help women and men a like to see their own bodies in a more positive light. I love this shit <3

Self-compassion helps self-esteem

In one study, researchers recruited women from 18 to 75 years old to report on their levels of self-compassion and self-esteem, and on the factors affecting their self-worth. In addition, the survey asked questions about “body image avoidance behaviours”—things like not wearing fitted clothing, avoiding social events, and not engaging in sexual intimacy—that have been tied to an increased risk of eating disorders.

As expected, women low in self-esteem—who tended to evaluate their self-worth based on appearance—engaged in more frequent avoidance behaviours. But having higher levels of self-compassion tempered the relationship between low self-esteem and avoidance behaviours, suggesting it protects women who might otherwise develop more serious body-image issues.

“Self-compassion is almost a panacea to low self-esteem,” says Peta Stapleton, first author of the study. “If you start learning to love and be compassionate towards yourself, it is hard to keep having low body esteem.”

Moreover, self-compassion may be helpful to reduce negative coping mechanisms at any age, says Stapleton. This is important, she says, because “women who learn to hate their bodies from a young age tend to hold onto this hatred for life.”

“Self-compassion is an under-utilized treatment in clinical programs for eating disorders and could be an answer to helping people recover faster…and earlier,” says Stapleton.

Self-compassion versus social media

These findings were echoed in another recent experiment, where researchers tested how different kinds of social media images would affect women’s feelings about their bodies.

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Young women watched five minutes of one of four types of images:

·         “Fitspiration” images of thin women with good muscle tone

·         Self-compassion quotes—things like, “You are better than you think” or “Cut yourself some slack” against a neutral background, like flowers or geometric designs

·         Fitspiration images with self-compassion quotes superimposed over them

·         Neutral images of interior designs

Then, the women filled out questionnaires about self-compassion, mood, and body image.

Those who viewed fitspiration images had no worse moods, self-compassion, or body image than those who viewed neutral images—a finding that contrasts with previous research that had found a correlation. However, those who viewed self-compassion quotes had significantly more positive moods, more self-compassion, and better body image compared to women viewing neutral images. This effect was strongest for women who embrace the ideal of a thin body.

Interestingly, viewing fitspiration images with superimposed self-compassion quotes also inspired significant improvements in mood and body image, suggesting that the self-compassion quotes help override the negativity that could be associated with fitspiration images.

Why thinking your ugly is bad for you….

 About 10,000 people a month Google the phrase, “Am I ugly?” Meaghan Ramsey of the Dove Self-Esteem Project has a feeling that many of them are young girls. In a deeply unsettling talk, she walks us through the surprising impacts of low body and image confidence—from lower grade point averages to greater risk-taking with drugs and alcohol. And then shares the key things all of us can do to disrupt this reality.