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What's the news for Term 1...

In this newsletter...
  • General updates
  • Exercise of the term
  • Staff top tips
  • Introducing Band-ITS
  • Make up classes 
  • Home exercise sheets

General updates... 


I do apologise if some of you have been experiencing problems with the new credit card payment facility. I can assure you we are trying to rectify this with the programmer. We were promised it would work like clockwork so are very disappointed with the results. It is a safe payment system however. 

The new ‘stretch & mobilise’ class did not go ahead this term due to low numbers. 

Do let me know if there is something that appeals to you for something a little different. If we can provide another service that would be of value to you we would love to know about it. All suggestions are welcome. 

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 ! 

THIS TERM WE PRESENT.......... 

Swiss ball crunch & bridge series 

http://youtu.be/sBAImV9t8Cw 

This exercise uses the swiss ball to focus on abdominal and hip strength. We are working on end of range abdominal crunches which provides lengthening of the abdominals into extension. This is more natural to how the abs are designed to function. The hip work on the ball also requires a greater degree of stability throughout the system. 

A more basic bridge exercise on the floor is also in our video library on the website. Please refer to www.pro-align.com.au 'Articles' for more free exercise videos. 

Staff Top Tips... 


Sally- If you crave sugar after you’ve eaten a meal,it may be a sign that your body is inefficient at burning fat as a fuel and therefore relies heavily on sugar (glucose). A healthy body will utilise fat as a fuel easily. Fat packs more energy per gram than sugar anyway. Maybe add some healthy fats to your diet like avocado and coconut oil. Watch your portions however!! 

Michelle- Your low back isn’t just attached to your pelvis and rib cage. It is interconnected to your toes all the way to your skull. So have a think in class and see what part of your body may be contributing to your back pain; is it a tight ankle causing altered movement of the pelvis, or a stiff shoulder not allowing fluid rotation through he trunk. Food for thought..... 

Amy- It is actually a fact that people who laugh a lot are much healthier than those who don't. Dr's in California found that laughing lowers levels of stress hormones, and strengthens the immune system. Six-year-olds have it best - they laugh an average of 300 times a day. Adults only laugh 15 to 100 times a day. So make sure you have a good giggle today! 

Erin- We seem to spend more time in front of a screen than ever before which means more time sitting. Too much sitting for long periods can lead to all sort of aches and pains! See if you can reduce your screen time this term and do something active instead... With the exception of the the time you spend reading this fantastic informative newsletter! 

Alex- it's a new year and a new term back at Pilates. Try and take note of an area that you are struggling with this term. Set aside a few minutes each day to practice one exercise that will help you improve in that area. At the end of the term retest and see how much difference a few minutes a day can make! 

AnneMarie- Research has shown that exercise releases chemicals in your brain that make you feel good - boosting your self-esteem, helping you concentrate as well as sleep, look and feel better. Not bad for something we can quite easily do for free! So don't forget keep practising some of your exercises from class daily! 

Emily- Sit less and make sure to move more. Being active is a very important part of an healthy lifestyle. We tend to under estimate how many hours we spend sitting every day. How much do you sit everyday? 

Introducing...Band-ITS 


We are introducing a new piece of training equipment to our classes in Roseville this term. 

Band-ITS is a new resistance product that is designed to strengthen the core, hips and help with pelvic and lower limb stability. It can be used with all of our functional pilates rehab exercises without needing to change anything. Just attach, choose a resistance and say hello to even stronger hips and core! 

Check out the tab on the site for more information: 

http://pro-align.com.au/articles/band-its/ 

Make up classes... 


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: We 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 ABOVE 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. 

Home Exercise Sheets... 


For those of you that 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 of 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 on the video. 
 


We would like to thank you once again for another great term and look forward to progressing your rehab in term 1. 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 1 

From the team.......Sally, Erin, AnneMarie, Emily, Michelle, Alex & Amy.