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Newsletter Term 3, 2014

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In this newsletter...

* General updates
* Make-up classes UPDATE
* Progress evaluation
* Exercise of the term.....
* Staff top tips


General updates...

We are still awaiting a new permanent instructor for our Thursday morning classes but until then we have the very experienced Amanda to take you through your paces.  We are grateful for her assistance once again. Please feel free to do make up classes on a Thursday morning.

Make up classes - IMPORTANT UPDATE

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.

NEW: I will place on the website at the end of week 3 which sessions have space in them for the current term. This will be in the ‘Timetable’ section UNDER the Roseville timetable.

Due to the fact that we take clients into the programme until the end of week 3, we will not be allowing makeup classes in the first 3 weeks of term until we have finalised class numbers.

Some of you are feeling like we are not answering your emails promptly enough regarding make up classes, as office hours for Pro-align are only Tuesday and Friday afternoon, we can miss your same day requests to do make up classes. I hope you can understand and accept our apologies.

Please refer to the website from hence forth, go to a class of the same level or below, and introduce yourself to your teacher.

I hope this new system makes life a little easier.

Feedback on the New Progress Evaluation System...

Thank you for your participation in the new goal setting exercise last term. I hope this has not been too intrusive and I value your feedback on the process.

Did you find the process useful? Did it give you something else to work upon throughout the term?


Any feedback is always appreciated as we tidy up this system.


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. I hope you can try some of these exercises in your daily routine, make it a habit and feel the difference !



Gluteal strengthening. ‘Work that booty!’

This exercise helps to challenge and strengthen the glutes.  Good glut firing is essential for low back and pelvic support. We spend so much time sitting on our gluts it is essential to keep them moving!!

Please refer to 'Articles' for more free exercise videos.

Staff top tips...


Sally-  This article was sent from my naturopath. It discusses the debate of ‘butter vs margarine’. I hope you enjoy it!!   Get spreading that butter on your sourdough.......... Butter vs Margarine .... Read more.

Erin-  Show up early- being 5 minutes late is a small thing that creates big stress, which can lead to chronic inflammation and high blood pressure. Many of us have high blood pressure from external stresseswe place on ourselves. These factors are adjustable, so let's change them and aim to be early.

Amy-Researchers say that it takes 30 days to form a new habit. If your goal is as big as running 10km every day or as simple as doing your pelvic floor exercises every night, start by mapping out a 30 day plan to make this part of your every day routine."

Alex-   "Feeling like you’re struggling for energy as we work our way through the last month of winter?  A great way to fight off the winter drag is to ensure you have a nutritious, wholesome breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. High-fibre foods, like porridge is an ideal choice."

AnneMarie-   "Don't forget to focus on your lateral breathing during class. The deep breathing technique used during Pilates will help to improve oxygen flow to your muscles, increase circulation to your heart  and can also act as a relaxation strategy to decrease stress."


We would like to thank you once again for another great term and look forward to progressing your rehab in  term 3. 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,, Michelle, Alex & 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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"If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young..."
- Joseph Pilates

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