Hi everyone and a very happy new year to you all!
Welcome to Term 1!  I hope you had a wonderful christmas and  new years period and feel refreshed and eager to start the new year as you mean to go on.

Don't forget we will be celebrating the new year with some festive cheer this term with picnics in the park. This will be held on Sunday the 5th February at Swain Park Gardens, 77 Stanhope Rd (wet weather venue, the Greengate Hotel Killara). Bring along any snacks you want to eat and share and test your core strength with some drinks, great food and laughter!

Thankyou to all the clients that came to support the January drop in classes and I hope you found the benefit of continuing your training and enjoyed working with some different teachers and training styles.

Until we welcome a new permanent member to the team to teach on Thursday mornings, we are lucky to have Amanda Rickard teaching for us in term 1. Amanda is a highly respected teacher whom many of you have met already on Thursday mornings.

Client of the Term...

We are presenting two clients this time who were nominated from term 4 2011 for their outstanding achievements.

Kate Meares: Thursday L1 with Sarah.
Kate was new to Pro-align Pilates in term 4. She has been working really hard to improve the strength and mobility in her upper back and neck.
Her posture is noticeably improving and she is now able to correct her posture and implement this in her everyday life. Well done Kate and keep up the good work.

"Having had three babies in a short amount of time, I was definitely in need of some help in rebuilding some long-lost strength to my core!  After only one term with Pro-align, I have already noticed a significant improvement not only to my core strength but also to my flexibility, posture, and awareness of activating my core in everyday movements.
Sarah is a wonderful instructor, always walking around the class making sure we're in the correct position and working the right muscles.  I find that the classes go at a prefect pace with lots of variety and tailoring to each individuals needs and ability.  The classes have been ideal for me and have motivated me to get active and fit once again.  I'm now swimming and running a few times a week, and can't wait for Term 1 to begin!


Margi Christowski: Friday L2/3  with Sally Done

'Each week I feel stretched and stronger from my pilates class. My tight back muscles finally release after the gentle targeted exercising pilates provides, giving me better movement and less discomfort. I feel reassured that the classes are run by physiotherapists – I know that they understand the different reasons we all come to class for.'

Exercise of the Term...

Don't forget to view our regular feature wherein we film a common Pilates/rehab based exercise with cues and progressions for you to watch and practice at home. Each exercise video can be found on the website in the articles section where we frequently upload tips on health, nutrition and exercise.

  see www.pro-align.com.au 'Articles'    
 Chair mobility and stretches for the office - click link -

This video shows a variety of stretches and releases that can be performed in the office or if seated for long periods.
Don't forget all exercises from previous terms are also here to view.

From our local Practitioners........
This term we present Ana Etminan who is an Acupuncturist and Practitioner of Chinese Medicine. She has two practices in Sydney: Guan Yin acupuncture clinic in Paddington & Lindfield.

"To me, Acupuncture & Chinese Medicine are a way of life. It is a medicine based on over 4000 years of clinical observation of the way pain, illness and disease develop in the body. It works on preventing further development of illness and minimizing it's recurrence by regulating the immune response, enhancing the nervous systems potential and increasing circulation.

Health is a complex interaction between our body's response to our emotions, environment, diet, lifestyle, as well as constitutional factors. As a consequence I treat an array of disorders, commonly pain and musculoskeletal disorders, stress management, fertility, anti aging, hormonal & digestive imbalances. Many of my patients also come for health maintenance.My acupuncture treatments are very safe, gentle and effective and help to enhance your health now and into the future. It is a preventative medicine & my treatment principles and aim to promote graceful aging (longevity). I look forward to caring for all pro-align clients in 2012 (year of the water dragon)"

And finally...

Staff Top Tips

Chloe L
"Try substituting your regular sugar in your coffee or food for Coconut palm sugar. It is low GI and is a simple step to help prevent development of type two diabetes." 
Emily P
"We all wear running shoes for various activities, but how good are we at monitoring their wear and tear? Studies have shown that after 300-400 miles shoes will lose about 50% of their cushioning. Keep an eye on your mileage and consider replacing your shoes after 500 miles to prevent niggling injuries."

Sarah J
"Regular exercise can help you to sleep more deeply and be more productive during the day. 20-30 minutes of daily activity helps.
Some people prefer to schedule exercise in the morning or early afternoon as exercising late in the day can stimulate the body, by raising its temperature.
If this is you, try more relaxing exercises for the evenings; yoga, pilates or gentle stretching prior to bed can be beneficial.  

Sally D
"Don't feel too guilty about over indulging over Christmas dinner.  Turkey is a super food, which is not only an excellent source of lean protein, but it has an array of nutrients which are heart healthy and cancer fighting."
Erin R

"Feeling peckish for something sweet after dinner? try having a fruit or herbal tea or get up and do something to take your mind off the craving (maybe some of your pilates exercises from class)"
Sally H
"To ward off sickness before it begins, cut a brown onion in half, scrape off some of the juice and drink it and then leave the onion in your room overnight. Although your room will smell less than fragrant, the antiseptic properties of the onion will kill off your bugs leaving you enrgised for the next day!!" 

We would like to thank you once again for another great term and look forward to progressing your rehab in Term 1Always feel free to ask any questions of your instructor or alternatively contact Sally via the website. 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.

Don't forget you can now follow us on twitter and on Facebook! 

Enjoy Term 1!

Sally H, Sally D, Chloe, Erin, Sarah and Emily.


 "Each morning we are born again, it is what we do today that matters most" - Buddha

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