Term 1 2016 Newsletter
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Welcome to Term 1!

In this newsletter...

  • General updates
  • Feature article - "Upgrade your Warm Up"
  • Exercise of the Term - "Shoulder Mobility"
  • Client of The Term - Term 4 2016 - Eve Wiener!
  • Staff Top Tips
Welcome to Term 1   

Welcome back to another year of clinical Pilates and movement training with Pro-align. We would like to thank you again for your continued support, and a warm welcome to many new faces this term also.
We’ve had a change of teachers and a small change to the timetable for the start of this year so that we can keep things running for you. We apologise for any inconvenience this has caused this term.

We welcome Steph on a Wednesday morning in Roseville. She is kindly covering this term for us and the lovely Shannon is back to cover Wednesday evening in Darlo. Thursday morning has been covered by Sally and Amanda.

A team of permanent teachers will be in place for term 2, giving you more continuity to your training.

Michelle has had a healthy baby boy and is enjoying the early days of being a new mum.  And you have my ugly mug back on a Friday morning reliving my ballet days.
I hope you guys enjoyed our new on-line classes over the January period. As this is a new project I’d love to get your feedback as always. We will be filming new sessions during every break between terms so let me know if you have a preference for content also!  If you haven't checked it out yet click here! 
Our introduction of a ‘barre’ element to our classes has been launched with success with many budding ballerinas shining in my Tuesday and Friday classes. As always we will have a physio based approach to this style of training to our sessions.
Next step ........Aussie ballet !
Don’t forget to check in on our exercise of the month feature on the website with a printable sheet of useful tips and exercises for you to follow. One for the fridge door maybe?  Click here for March!

Do let us know what you would like to see from your sessions!


Feature Article: Upgrade Your Warm Up!

You might be tempted to skip the warm up when you work out.  After all, you only have so much time to exercise—“Let’s just get on with it already!  I’m in a hurry!”

But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and even dangerous results—such as muscle strain, muscle injury and pain.

Oh yeah, and a proper warm-up will actually IMPROVE your workout performance!

So why upgrade your warm up?

Exercise of the term: Shoulder Mobility

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!


'Shoulder Mobility'

(Click the image)

This exercise fits in nicely with the featured article for this term. It looks at massage techniques and mobilisers for the shoulder region.

This can be done daily or before you embark on any gym work or sports.
Please refer to  www.pro-align.com.au 'Health & Lifestyle’ for more free exercise videos. There is also a quick link for access on the home page.

Client of the Term - Term 4 2016

We are reviving our 'Client of the Term ' segment as I am so proud of the progress that you make through the term and year and want to start rewarding you again.

Term 4 nominations saw Eve Wiener grabbing her Pilates Oscar. 

Here is what Kim had to say.................

She has made lots of positive changes in body shape, strength, mobility and function. She works in a doctors office as a receptionist and was telling me how at end of last term how much she loves Pilates and how she thought everyone should do it.  She was worried at the beginning of term when her class numbers were low and I told her she was the best advertisement for encouraging others to come!!

Eve said..........

Thank you Kim and Sally, I am really enjoying Pilates, 
I feel that my posture is much improved, and I can now sit and stand straighter and taller without slumping, also my balance is improving.

Eve received a voucher for amazon (and some home training props I'm sure !!)

Well done Eve!!

Staff top tips:

 Sally H -  I had a chat with a surgeon today, and he reminded me that a scar will be about 50% healed in a 6 week period and take up to a year to fully heal and remodel. If you have had surgery or injured yourself, remember the body heals with clotting and resultant scar formation. Unlike modern day technology, this process takes time. We need to remember to be patient and apply gentle movement to help the tissue to heal without damaging recovery ( another win for Pilates!!).
Hayley -   In this hot weather, smoothies can be a great option instead of a heavy meal. You can make them healthy too! Try using almond milk or coconut milk, cinnamon or vanilla for sweetening or a little honey. Ginger and yogurt are other nice ideas. Keep a stash of chopped fruits in the freezer so you're all ready to go! Enjoy :)

Alison - 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!

Sally D -  Next time you are feeling thirsty post exercise, instead of grabbing that bottle of sports drink, consider a glass of milk. Scientists have shown milk is more effective at rehydration than water and sports drinks.

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:  We will place on the website at the end of week 2 which sessions have space in them for the current term. This will be in the ‘Timetable’ section ABOVE the Roseville timetable.

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 now on, 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 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 love forward to progressing your rehab in Term 1. 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 Term 1!

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

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