Stop painful movement now! Move with freedom and vitality in 2013.
Newsletter Term 3, 2013

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In this newsletter...

* General updates
* Progress evaluation
* Exercise of the term
* Client of the term
* Staff top tips

General updates...

* Welcome back to term 3 Pilates 2013. The year is whizzing by at an alarming rate.
* I have also moved house so cheques will need to be sent to 219, Glenmore Rd, Paddington, 2021. Cheques can also be brought into class and left at the hall via your instructor.
* This term sees the arrival of Amy, our new instructor for Darlinghurst. She has a wealth of teaching experience and id enjoying the classes already.
* We are hoping to get a team together for the Blackmore’s bridge run/walk this year. Please do let me know who is interested and we can get the bookings in ASAP.


Progress Evaluation...

In term 3 we will be holding our re evaluation class. This session occurs twice a year in terms 1 and 3 and provides an opportunity for you to ‘delve a little deeper’ into your body and how it works. We hope firstly that you recognise and appreciate your progress so far, and secondly maybe to highlight the next movement pattern that requires some more attention.
It is essential that we fully understand the body and what is required to provide us with optimal movement. Understanding the ‘lateral sling’ and it’s components for example, and how any weakness in the chain will lead us towards less than optimal movement in gait and running.
Don’t forget to bring questions for your physio instructor regarding any conditions or specific problems you may have. For Pilates to work at its best, understanding of the body is essential.

Exercise of the term...
Don't forget to view our regular feature in which 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 'Articles'    

 Feature Link

This term we have ‘Knee Folds with Michelle'This term we have ‘knee folds supine’.


This term we have ‘knee folds supine’. This is a common exercise undertaken in all classes. It is essential for lower abdominal control, integrate breathing and core and stabilise the low back.

Client of the term...

We are returning to our segment wherein we congratulate one client who has been nominated by our instructor for making great progress throughout the last term, whether it be for attendance, improving flexibility, push ups or maintain core control and posture.

This term we congratulate.....
Fleur, Tues 7pm, with Sally.
“I nominated Fleur for her impeccable attendance, improvements in posture, spinal extension, rotation, movement confidence and constant home practice. Your dedication is a pleasure to see and the results speak for themselves”
Fleur says.....
"It's been so great not to rely on physio to keep me moving! Not only do I have Sally for advice in class, but I can go to the website when I need some extra help!"

Well done Fleur and keep up the good work. She has received a voucher to shop away online!

Staff top tips...


Sally- Bone building .......walking isn’t really that great for building bone, you need to stress them!  So don’t just walk in a straight line, add step ups, little jumps, hills and side steps to your programme.

Erin-  Try sitting at your desk on a stability ball for an hour or two instead of a stool. The constant movement and activation required to remain upright will help upregulate, or ‘ fire up’ your core muscles. Alternatively if you can try standing up to work at a raised desk to allow the body to be in an extended upright position

Claire- Breathe..... Its cold outside and life can get quite hectic. Sometimes stress and cold weather can cause us to tense up and start breathing just in our upper chest. This can cause unnecessary stress on our neck muscles and they can become sore. Stop. Let those shoulders drop. And breathe into your diaphragm. Not only will you enjoy the benefits of more oxygen in your blood stream but it will also help you to engage your deep core muscles.

Amy- Feeling a little sluggish and down in these cold and dark winter months? Eat a banana!! Bananas are known to help overcome depression as they contain tryptophan, which is a natural mood enhancer. They also help to aid digestion, are a great source of low GI energy and the skin can even be used to soothe mozzie bites! So when you get those mid- afternoon munchies, walk past the snickers bar and biscuit tin. A banana will satisfy your cravings and pep you up!

Alex-   Balance training is a vital yet often neglected part of our fitness training. Having good balance allows us to respond to a dynamic environment faster and more effectively and can prevent many accidents and injuries, such as falls and ankle sprains. Simple exercises, such as standing on one leg, can heighten our proprioceptors and in turn improve our balance. For a more fun day out, try a session on a stand up paddle board. Not only will you start to improve your balance but you will also achieve a fantastic full body workout that you can enjoy with the whole family.
throughout the day by drinking plenty of water. Drinking water is imperative for staying healthy, energized and even losing weight, so keep a bottle with you throughout the day and keep sipping!!

With some warmer days poking into our Winter, you might start to feel the urge to get your fitness program for your "Summer body" underway.I have found a brilliant site www.polarpersonaltraining.comYou enter your details and your goals and it maps out a program for you over a 4-6 week period (when you start to see and feel changes). Most of your training can be done outside, and let's face it, a lot of us need more vitamin D! More on Vitamin D on my next top tip...

We would like to thank you once again for another great term and look forward to progressing your rehab in 2013. Always 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 3!
From the team.......Sally, Erin, AnneMarie, Claire, Michelle, Alex and Amy.

Is not uncommon for a person with a spondylolisthesis to present with no symptoms at all.
The most common symptom, however of a low grade slippage (<50%) is that of lower back pain.
If an anterolisthesis has been discovered, back pain symptoms will often be activity related and worsen with extension of the lumbar spine.
Other common symptoms include tightness of the hamstrings and decreased range of motion and stiffness of the lower back. Changes in gait and posture are very common and an increased lumbar curve can be quite common.


This is a common exercise undertaken in all classes. It is essential for lower abdominal contr
ol, integr
ate breathing and core and stabilise the low back.


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