Term 1 2016 Newsletter
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Welcome to Term 4!

Welcome back to term 4 of training with Pro-align. Can you believe it is Xmas term already aghhhhhhh!!

At least we are out of our non-slip winter socks and the heaters aren’t pumping out.

Unfortunately Sue will be leaving us this term and Michelle will cover the second half of the term.
We want to thank her for her great work and wish her well with her new adventures.

Snack on Exercise! 

This term I want to advertise a project run by Lauren Parsons.

As we now know from current research, it is the little and often approach that really makes the difference.  Being able to drip feed mobility, short strength drills and even meditation throughout the day and every day makes the biggest difference to our bodies, and mind.

She has set up a project called ‘Snack on Exercise’ which is just that, small snack bite chunks of exercise. The small snacks cover strength, cardio, at the desk, in the park, with kids and also for rest and mindfulness.  A lot of the exercises don’t need equipment and are in line with the exercises I have on my youtube channel.

She is running anther challenge early next year so keep your eyes peeled: http://www.snackonexercise.com/

Snack on exercise youtube channel:

I am lucky enough to contribute to this project so keep watching for my pearls as they get added. Here’s a quick taster :)    

Hip Openers:  https://youtu.be/jhxZzK69s9s   

Exercise of the term: 'The Skater'


(Click the image)

This exercise is great for hip and pelvic control, balance and lower limb stability. Using resistance as shown in the video is optional.
Go to www.pro-align.com.au 'Health & Lifestyle’ for more free exercise videos.
Go to www.pro-align.com.au/shop/ 'Shop’ for more downloadable exercise videos. 

Staff Top Tips

Sally-  After a session of exercise, try a homemade sports drink as the summer approaches; ½ tspn honey / 1 cup hot water / juice from quarter lemon / pinch of salt.   Enjoy 😊
Hayley-  -   Maintaining and improving balance is so important in preventing falls. Practice standing close to something you can hold onto if needed. Try standing on one leg, one foot in front of the other, up on your toes, or even feet together while looking in various directions to prevent visual fixation. Start easy and gradually progress to harder exercises. When standing on one leg ensure that your foot arch is maintained and that your pelvis is aligned and not dropped, hitched or rotated. 

Alison- A recent survey of more than 10,000 Australian women aged 18-89 suggested that many of us feel overwhelmed or "super busy" and would like to exercise more (as well as get more sleep and have an improved work life balance). 
Science shows that keeping our nervous system in a constant state of stress has a negative effect on our physical (e.g. Increased heart rate and blood pressure) and mental health (e.g. Anxiety, depression, sleep problems, concentration impairment). 
Simple measures can help replenish your nervous system such as relaxation breathing and gentle exercise so regularly attending our pilates classes can help you take a little time for yourself and your nervous system-especially in the run up to the festive season!

Mariana-  Did you know that eating a handful (30g) of almonds a day could bring you health benefits? Almonds contain "good" monounsaturated fat - beneficial for heart health. Almonds are extremely high in Vitamin E. Vitamin E is a powerful antioxidant, this means that it protects our cells from damage, helping to maintain a healthy heart and blood vessels. Almonds are also low in sugar and are a low GI food which provides sustained energy. So next time you fancy a snack maybe reach for a few almonds!

Sue - Did you know that constantly going to be toilet to empty your bladder  'just in case' can lead to reduced bladder holding volumes? On average a person drinking 1.8 litres of fluid a day would be visiting the toilet 6-8 times a day or in other words, passing 300-500 mLs each time. Pelvic floor muscles assist in deferring the urge until it is appropriate. 
Next time you head to the toilet, ask yourself ... do I really need to go ? 
Good bladder capacities means you will be able to watch the movie to the end, have more time to find a public toilet or wait until you get home.  Another great reason to get to know your pelvic floor! " 

Farah-  More studies are now showing how there’s an emotional component to the physical pain that we experience, however vague and diffuse, and difficult to express that pain may be. Sometimes fear and a sense of unfairness can be part and parcel of the pain “package” we experience. As adults, we might use more rational explanations to comfort ourselves, but our immediate response to unexpected pain is still the same: "there I was minding my own business, not hurting anyone, and the world bit me". What I find helpful is to try to tap into an internal locus of control where we believe we have responsibility and control over our pain, next time you feel pain ask yourself - am I outwardly projecting this discomfort on external stressors or can I reclaim my power back at this moment now? The pain will not necessarily disappear (wish it was that easy!) but you will empower yourself on your journey towards better health - mind & body :) 
Make-up classes - reminder....

The option to do make up classes remains a supplementary feature.  IF there is room in a class for that term, then make up classes may be taken.

REMINDER:  Sessions that have space in them for the current term are in the ‘Timetable’ page in the 'make up sessions' tab.
Please refer to the website from now on, go to a class of the same level or below, and introduce yourself to your teacher.

Please remember that our office hours are Tuesday afternoon and all day Wednesday, and because of this we can miss your same day requests to do make up classes. I hope you can understand and accept our apologies.

Home Exercise Sheets

For those of you who would like some structure to your home rehab, we have some home exercise sheets with a theme for each term. There are 10 exercises, 1 for each week based on a movement and recruitment theme. 

Please ask your teacher if you would like a copy.

Alternatively pick one exercise from our extensive free video library on the site and focus on that for the week. Progressions are often shown in the video. 

We look forward to progressing your rehab this Term.   Always feel free to ask any questions of your instructor or alternatively contact Sally.

The website is regularly updated with free tips on nutrition, healthy lifestyle and exercises for you to follow, so keep an eye out for updates.

Enjoy the rest of the Term!

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Pro-align · Rainford St · Surry Hills · Sydney, New South Wales 2010 · Australia

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