This is our first blog for almost 5 years, it’s crazy how quickly time slips away! Our last publication was part way through Covid where everyone’s world completely turned upside down. We have been sending weekly newsletters to keep our students and followers informed of everything that’s happening on a week to week and month to month basis but not any deeper editorial. So here goes:

This blog is being written to address the surge of Pilates studios opening in every UK high street. In many towns, you will sometimes find 2 or 3 Pilates studios within a short walk from each other. Why is this happening now, and what is the fascination? 
On the whole, the upsurge of Pilates has been driven by social media, celebrity participation and local demand; almost everyone has now heard of Pilates and wants to find out more.

Pilates studios offer a range of classes and activities, some specialise in physiotherapy and rehab offering individual and group sessions using the Reformer and smaller Pilates apparatus, other’s (like ours) offer group Matwork Pilates classes with small hand held equipment at community venues.

What is Reformer Pilates and what is the difference when comparing it to Matwork Pilates? 
 
To find the answer we need to look at the history of Pilates and where it all began. 

‘Pilates’ is named after Joseph Pilates, who was born in Germany in the late 19th century.  At the start it was not called Pilates it was called ‘Contrology’ and only changed to Pilates after Joseph Pilates death in 1967. Contrology is a sequence of controlled prescriptive exercises using complete coordination of the body, mind and spirit. 

Joseph originally started developing his method of Contrology during World War 1, when he worked as a hospital orderly/nurse. He rigged belts, pullies and springs to hospital beds of wounded soldiers, and encouraged them to pull, push and move to build strength and aid their recovery. The hospital bed was therefore the very first prototype for the ‘Pilates Reformer’!

After the war in 1923, Joseph moved to America and opened the very first Pilates Studio. This studio housed the Pilates Reformer and smaller apparatus he invented. When working with his students, there was never enough time or space to achieve the best results purely using the ‘Reformer’. He therefore developed the classical 34 Matwork Pilates moves. Joseph encouraged his students to practice these moves every day between their allocated Reformer lesson. The 34 Pilates moves replicate the intensions of the exercises on the reformer, using one’s own body weight to build strength and stamina, improve posture, mobility and flexibility and most importantly incorporate the six original principles of Pilates:

Breathing: Joseph Pilates said ‘breathing is the first act of life, and the last . . .  above all, learn to breathe correctly.’ Using the correct breath with movement (exercise) it will focus the mind, connect the deep abdominal muscles (diaphragm and pelvic floor) and enhance performance.

Centring: This is to exercise your abdomen, lower back and pelvis and is essential to provide strong, stable and efficient functionally.

Concentration: Focus your mind and body on exact movement, how you move, where you will move.

Control: Execute every movement with control. By controlling your movement your performance will improve.

Precision: Be precise, it is by working on the minute detail that improvement will be achieved

Flow: With reference to the fluidity, beauty and movement of wild animals, flow will enhance the cohesive, seamless, articulation of movement.

Today, Pilates is growing in popularity for both men and women. Matwork Pilates and Reformer Pilates offers fantastic opportunities to improve your overall health and wellbeing. Pilates is for everyone, from complete beginners to the strongest elite athlete. When choosing which would be best for you, Reformer or Matwork, you need to consider:

Enjoyment: To benefit from any kind of activity/exercise you need to enjoy it! Both Reformer and Matwork offer a huge variety of movement which is challenging and fun. The Reformer has sliding carriages, pulleys/springs, straps and even mini trampolines (a rebounder/jumpboard) at the end of the bed! In a Matwork class you may be introduced to bands, balls, hand weights and even a magic circle! These small pieces of equipment add an extra dimension to your practice.

The price: For most studios, Reformer Pilates is about double the price compared with Matwork Pilates. This will vary for different areas of the country. In the south (outside London) Matwork is about £12 an hour and Reformer Pilates is about £25 for 50-55 minutes. When choosing, you need to determine what is affordable ongoing. Pilates should be a regular practice.

The location: How easy is it for you to get to the studio/venue, can you park your car and are there any additional parking costs?

How easy is it to book: Due to an increase in demand, can you book a regular class at a time that works for you? 

Flexibility: Can you cancel or move your class to another time slot or day without losing your money?  Life can inadvertently get in the way of your best intentions, if this happens can you switch to another class/time? 

The people: Are you made welcome, do you feel comfortable with your teacher and other students attending? Feeling at ease will enhance your overall experience and encourage you to continue a regular practice.

Pilates is now available for everyone, in every town across the country. If you haven’t given it a try, get in touch with your local studio/business and book a trial class. You won’t be disappointed.

As Joseph Pilates said: “Every moment of our life can be the beginning of great things”.

We look forward to hearing from you and seeing you on the Pilates mat!

For more information about Absolute Yoga and Pilates, our classes, workshops, wellbeing days and retreats, please follow the link to our website. We would love to hear from you.
 
Website:                https://www.absoluteyogaandpilates.co.uk/
Facebook:             https://www.facebook.com/absoluteyogaandpilates/
Instagram:             https://www.instagram.com/absoluteyogaandpilates/

Written and published by Pauline Ward
Absolute Yoga and Pilates, Business Owner and Fitness Professional
'Friendly classes that help you enjoy a healthy and balanced life''

I cannot believe we are halfway through yet another very strange year!  For most people it has been 18 months of continually adjusting.  Although for a growing number of people adjusting comes at a much higher price.

Here at Absolute Yoga and Pilates we are receiving a much higher number of enquiries from people who are suffering from Chronic Fatigue, Fibromyalgia, and other chronic fatigue related conditions.  These people have been recommended to try yoga or Pilates by their GP or specialist to regain some control in their lives and manage their conditions.
 
We are also hearing more about the long-term effects of Covid-19 now known as ‘Long Covid’ or post Covid Related Fatigue.  Research is being carried out throughout the world, monitoring patients, their symptoms, and the slow recovery process.
 
As fitness professionals most of our training has been to encourage people to be more active and exercise more frequently.  However, this approach will not work for people suffering from fatigue related conditions.  Clients presenting with these conditions may need to be less active and take more rests to manage the fatigue aspects of their illness and improve their quality of life.

Earlier this month Wendy and I completed specialist CPD training for clients presenting with chronic fatigue conditions including Fibromyalgia and Long Covid.  This training has been a revelation to our thinking and will re-shape the lessons we teach.  I would urge all Fitness Professionals to take this training or similar training.  Our world is changing, and we need to change with it.

For more information about Exercise and Chronic Fatigue Conditions training go to: Exact Training and Resources

Here are some of the benefits of going to a dedicated Yoga, Pilates, or Tai Chi class for someone suffering from a chronic fatigue condition.

• You may feel more energised and less tired.
• It may have beneficial effects on your physical capacity and maintain functional work/play capacity.
• It may help prevent loss of physical capacity manage the symptoms of your illness.
• It may help manage muscle/joint soreness.
• It may help improve mobility for everyday wellbeing.
• It will teach you techniques to manage stress through breathing, meditation, and movement.
• It will help you take control and improve how you feel in yourself.
• It will help you to understand your body, when to do less and when to rest.  This learning can transfer to all aspects of life.

Where to go and what to do:
Finding a class or (gym) who are sympathetic to your individual needs and making you welcome can be difficult.  Most classes are taught with the attitude ‘go big, go strong or go home’.  This simply will not work, it is not realistic, welcoming or kind.  Here are Absolute Yoga and Pilates, we promise to be realistic, welcoming and most importantly, kind. 

If you are returning to ‘normal life’ after an illness, suffer from a chronic fatigue condition or are recovering from an injury we will be starting a dedicated ‘Pilates for Wellness’ class in September 2021. 

For more information about Absolute Yoga and Pilates, our classes, either face to face or our online community, please follow the link to our website.  We would love to hear from you.
 
Website:                https://www.absoluteyogaandpilates.co.uk/
Facebook:             https://www.facebook.com/absoluteyogaandpilates/
Instagram:             https://www.instagram.com/absoluteyogaandpilates/

Written and published by Pauline Ward
Absolute Yoga and Pilates Business Owner and Fitness Professional

Back in November 2014 I published a blog ‘A new you resolution’. Six years later, it’s time to revisit this blog and see what’s changed and perhaps rename it ‘A New Year Revolution’.
 
The blog started with; Why wait for the New Year or your next summer holiday to make a positive change to your health and wellbeing?  We all fall into this trap; ‘I’ll start in the New Year, next week, or I will start on Monday’.  All are delaying tactics and often not followed through.  Why wait? The main difference for 2021 is we have opportunities to enjoy more diverse activities at home, without a journey and still with the guidance of a wonderful teacher.
 
So here we go, I hope you enjoy reading this and it resonates with you.

For this blog, I will try to avoid the word ‘exercise’ as so many people would rather receive a poke in the eye!  I am therefore going to say ‘activity’ or ‘move more’.  

When you start a new activity and begin using muscles which have been (mostly) sedentary, there may be some soreness, however the rewards you experience will far outweigh a little discomfort.  Day by day you will see, feel and enjoy the benefits.  Your choice of activity is paramount, if you are going to ‘stick with it’ you need to find your flow, rhythm, and inner strength.  The activity needs to become part of you where it is normal every day practice and not just, rolled out on high days and holidays.  

Okay; so you are with me on this, what now?  Why are you still hesitating? Let’s take a look at the most common barriers:

Time:  Time is most likely the biggest barrier, ‘I don’t have time’.  Well, let us see if we can create a small miracle and make time!  Think outside the box.  Where is my small window of time? (Again we ideally want every day.)  Do you clean your teeth in the morning and evening?  If yes, how on earth do you find time for that when you have no time?  OK I jest, but it is an opportunity to multi task and gives you 2 minutes twice a day for a posture check and mini abs workout.  How many times do you boil the kettle?  Again another small opportunity to mobilise your neck and shoulders.  How do you get to work, school or college?  If by public transport, get off the bus or train 1 or 2 stops early and walk.  Take the stairs or walk up the escalators.  So without even trying, we have found about 30 minutes of time available to be activity and move more.  That’s our first miracle and we have not even been trying!  Now onto some more meaningful, (designed) activities and how to find time.  This is important stuff, so you may need to move something around to fit it in, being active far outweighs so many other commitments.  Take out a pen and paper or your diary and plan some time.  Don’t let time pass by or dictate to you, take control and make this your resolution.
 
2021
With the Covid-19 pandemic, our daily routine may have changed. We may no longer be traveling to work, however maybe working longer hours at home.  It is therefore even more important to make time to move more. With our online classes you can join one or two of our early morning classes or choose one from the library. You can join a live class every evening after you finish your days work without the prospect of the train being delayed!  Just roll out your mat, login, put on some music, light a candle (if that helps you relax) and follow your teachers instructions.  Our teachers plan different classes every week, working muscles in different ways to give you the best results. 

Finance:  Do something ‘free’; walking, running or cycling (if you have a bicycle).  Find a new activity you can learn and practice at home Yoga, Pilates, or Tia Chi.  It needs be a routine that flows with concentration, breathing and precision.  It needs to become part of you and something you do every (or most) days. 
 
2021
When writing this original blog in 2014, one class would cost £7, now in 2021 with our online package, you can enjoy 11 live classes a week for £10 and have unlimited access to the video library. That works out under £1 per class. This pandemic has opened doors and given us opportunities we may not have introduced without it! In 2020 because of the hardship Covid-19 has caused to many, we  introduced ‘The Gift of Yoga’, a fund to support those needing financial help.

I’m not ‘Fit’ enough or bendy enough to exercise:  This is a bit like saying I am too hungry to eat or not wet enough to go swimming!  It is often an excuse/barrier along with other physical barriers, ‘I’m too old, I have a bad back, I’m too heavy, I have a bad hip or shoulder’.  These are all sound reasons to be careful with your choice of activity and even instructor/trainer, however physiological barriers are often excuses and not a reason to avoid leading a more active and healthier lifestyle. 
 
2021 
No changes here other than more accessibility online and more choices. Try Tai Chi if you are looking for a gentle and inclusive option, this can even be done sitting on a chair if you are not able to stand.  If swimming is your choice of activity, I hope the pools open again soon. 

Location:  ‘There is nowhere near me or I can’t get there’.  Again this is another excuse.  The answer is the same as time.  Find windows and opportunities where you can be more active.
 
2021
Try online it really works.  Here’s an email I received earlier this week: "I used to attend Wendy’s Pilates classes but finished and got married in February, just missing the lockdown. I didn’t join the online classes thinking I wanted to be around people and it wouldn’t be the same. I must say I was pleasantly surprised when I did join recently. Yes it’s not 100% the same but it definitely comes close! Thanks for speaking to me in class about it, it was the encouragement I needed. And the teachers again really do speak to you like you’re in the same room as them. Thanks again, Kelly.” 

I am too stressed:  HELLO – Exercise, activity and movement is one of the miracle medicines for stress.  As with time and finance, discover an activity you can learn and practice at home.  For stress management it needs to be an activity where you work with controlled breathing. Yoga, Pilates or Tia Chi would be ideal however any physical activity will reap benefits to release stress. 
 
2021
No changes here for 2021 other than more choices. Most of our yoga classes include meditation and Adriana publishes meditation blogs to help with stress. If you haven’t given yoga a try, why not make 2021 the year you do?  We also have self-care classes and workshops for specific areas of health, ‘Movement for Menopause’, designed for women who are menopausal or peri-menopausal. Our Somatics workshops are a wonderful way to let go of stresses held in the physical body.

Commitment:  ‘It never works and I won’t stick to it’. Yes it will work, have a positive frame of mind; work with a qualified instructor and set realistic (smart) goals.  Work towards those goals, smash them and set new goals. 
 
2021
If you need extra encouragement, try some one-to-one lessons where the programme is written for you personally, giving you the opportunity to reach agreed goals. You can do this for as little as £30 per lesson.

Don’t wait, start now, find activities you will love.  2021 is offering you the best opportunities ever to achieve a ‘New Year Resolution’.
 
I hope you have enjoyed reading this blog and have found it useful and motivating.

For more information about Absolute Yoga and Pilates, our classes, either face to face (post Covid) or our online community, please follow the link to our website.
 
Website:                https://www.absoluteyogaandpilates.co.uk/

Facebook:             https://www.facebook.com/absoluteyogaandpilates/

Instagram:             https://www.instagram.com/absoluteyogaandpilates/

Written and published by Pauline Ward
Absolute Yoga and Pilates
​Business Owner and Fitness Professional

2020 has been by far the strangest year of my life and I’m sure the lives of so many people.  Never could we have imagined such extraordinary events; it really feels like a surreal world or a dream where we can’t wake up.  Our normal, is no more and we must adjust, sit tight, and then adjust again.

As we find ourselves in the 2nd UK lockdown, unable to go about our normal, pre Covid lives, our feelings can be confusing.  It is okay to feel discombobulated, anxious, worried, or sad. There are no measures to these feelings, that makes them trivial or inconsequential.  Whatever impact the world events are having on you personally, your feelings are important.  It is healthy to acknowledge what you are feeling and allow yourself time to process them.  Acknowledging your feelings is as important as breathing.
 
There are different ways to work through this process and again there is no right way or a golden ticket to understanding, it is simply trial and error.
​
Here are a few suggestions and ways to help you cope during lockdown and the unknown months ahead:

Find ways to connect with others: Our online classes via zoom are perfect for checking in with others. At the start of every class, we are there to chat about the day and how you are feeling. If you don’t want to speak in front of others, there is a private message facility to connect with us.

Find ways of managing loneliness: This maybe learning new skills, trying something new, reading, arts and crafts, researching or even creative writing. As we start the 2nd UK lockdown, our class timetable has doubled, you could try something new perhaps Barre or yoga meditation!

Share your experiences: Sometimes we just need to talk or share what we are up to. This could be by telephone or video call via WhatsApp or Zoom with family and friends. It could be by pen and paper sharing stories the old-fashioned way, by letter.  We can keep a personal journal to capture what we are experiencing and feeling. Again, there is no best way, it is finding what works for you.

Embrace winter: Winter can be tough; the longer darker nights and cold weather can put a damper on our mood. If this is the case, think of things you love about the winter and enjoy them as blessings. Wrap up under a cosy blanket, sit by a fire, enjoy your favourite hot drink, spend time petting your cat or dog, cook a hearty meal or bake cakes. And whenever you can, go out-side, a blustery day can blow away the cobwebs, rain can cleanse the soul and a bright blue day can lift your spirits like nothing else.

Look after your physical health:  Engage more with the activities and classes you love and that are available to you. With us, this could be Yoga, Pilates, Barre or Pump. We have live classes, on-demand, and an extensive video library of pre-recorded classes. 

Take care with news/media: I personally recommend restricting the amount of news you expose yourself to.  News broadcasts are predominately negative, if you are feeling a little low, avoid tuning in.  Take a few days off from watching the news and use this time on self-care. If you enjoy TV, watch some golden oldies or your favourite uplifting films.

If you are feeling anxious and emotional: The first step is to acknowledge this feeling and that it’s okay.  Then ask yourself, ‘what do you want to do?’  There is no right or wrong.  Sometimes we simply need to acknowledge, it’s okay to feel anxious and to worry. This feeling will pass, as does the time of the day.  If, however, you feel anxious and worry most of the time, or perhaps feel a sense of despair that is affecting your ability to cope with life, you could benefit from some professional help/counselling to explore these thoughts and feelings.
 
Covid-19 could be just one of many reasons why taking some time for you and caring for yourself is important right now.
 
If you would like professional help: Counselling or 'talking therapy' can be very helpful to explore your feelings and to talk through any problems or issues affecting you, and your life.  Recognising the need for help is not a failure, it is a positive step in your self-care and mental wellbeing.  However, finding the right counsellor/therapist can be a daunting task.

Because of this I would like to introduce and welcome Anne Kehoe to our team. Anne can offer help, support, and therapy for your mental wellbeing (or perhaps someone you care about). I first met Anne a few years ago, when she joined our yoga and Pilates community and I got to know Anne well, on retreat in Greece.  Anne trained at WPF Therapy which is recognised as one of the leading Psychotherapy and counselling training organisations.
 
For further information on one to one therapy, visit: Anne Kehoe, Counselling and Psychotherapy or give Anne a call on 07531 082295.

For information and support on mental wellbeing, visit: Mind UK or NHS UK
 
Havering Mind has expanded its Gateway Telephone Service to support residents across Havering and Barking and Dagenham.
 
The Gateway Telephone Service is the first point of contact for anyone seeking support for their own or someone else’s mental health including carers, GPs, health workers, family, friends, colleagues, as well as for those who are working in organisations at ground level in the community with different groups either through churches, businesses, community organisations, health service or the voluntary sector.
 
The Service is available on 01708 457040 Monday to Friday 9am – 7pm and Saturday and Sunday 10am – 3pm.  It can also be reached via [email protected] or [email protected] and through an online referral form on the website www.haveringmind.org.uk.
 
Whatever the concern, experienced Gateway Telephone staff can provide support by listening, helping with information, and providing signposting to opportunities for mental health prevention, treatment, and recovery.
 
To end this blog, I would like to share a short Winnie the Pooh story that came to my attention a few days ago:

Pooh woke up that morning, and, for reasons that he didn't entirely understand, couldn't stop the tears from coming. He sat there in bed, his little body shaking, and he cried, and cried, and cried.

Amidst his sobs, the phone rang.

It was Piglet.

"Oh Piglet," said Pooh, between sobs, in response to his friend's gentle enquiry as to how he was doing. "I just feel so Sad. So, so, Sad, almost like I might not ever be happy again. And I know that I shouldn't be feeling like this. I know there are so many people who have it worse off than me, and so I really have no right to be crying, with my lovely house, and my lovely garden, and the lovely woods all around me. But oh, Piglet: I am just SO Sad."

Piglet was silent for a while, as Pooh's ragged sobbing filled the space between them. Then, as the sobs turned to gasps, he said, kindly: "You know, it isn't a competition."
"What isn't a competition?" asked a confused sounding Pooh.

"Sadness. Fear. Grief," said Piglet. "It's a mistake we often make, all of us. To think that, because there are people who are worse off than us, that that somehow invalidates how we are feeling. But that simply isn't true. You have as much right to feel unhappy as the next person; and, Pooh - and this is the really important bit - you also have just as much right to get the help that you need."

"Help? What help?" asked Pooh. "I don't need help, Piglet.

"Do I?"

Pooh and Piglet talked for a long time, and Piglet suggested to Pooh some people that he might be able to call to talk to, because when you are feeling Sad, one of the most important things is not to let all of the Sad become trapped inside you, but instead to make sure that you have someone who can help you, who can talk through with you how the Sad is making you feel, and some of the things that might be able to be done to support you with that.

What's more, Piglet reminded Pooh that this support is there for absolutely everyone, that there isn't a minimum level of Sad that you have to be feeling before you qualify to speak to someone.

Finally, Piglet asked Pooh to open his window and look up at the sky, and Pooh did so.
"You see that sky?" Piglet asked his friend. "Do you see the blues and the golds and that big fluffy cloud that looks like a sheep eating a carrot?"

Pooh looked, and he could indeed see the blues and the golds and the big fluffy cloud that looked like a sheep eating a carrot.

"You and I," continued Piglet, "we are both under that same sky. And so, whenever the Sad comes, I want you to look up at that sky, and know that, however far apart we might be physically...we are also, at the same time, together. Perhaps, more together than we have ever been before."

"Do you think this will ever end?" asked Pooh in a small voice.

"This too shall pass," confirmed Piglet. "And I promise you, one day, you and I shall once again sit together, close enough to touch, sharing a little smackerel of something...under that blue gold sky."

We all need a piglet in our lives.

I hope the information in this blog has been useful or simply reassuring.

For more information about Absolute Yoga and Pilates, our classes, either face to face or our online community, please follow the link to our website.
 
Website:                https://www.absoluteyogaandpilates.co.uk/

Facebook:             https://www.facebook.com/absoluteyogaandpilates/

Instagram:             https://www.instagram.com/absoluteyogaandpilates/

Written and published by Pauline Ward
Absolute Yoga and Pilates Business Owner and Fitness Professional

Knowledge is power…use your Powerhouse
 
Centering is one of the six fundamental aspects of Pilates. The idea of engaging your ‘Center’ or ‘Power House’ is often referred to as having ‘core control’.
 
The core muscles can be thought of as a cylinder or barrel of support around the spine. This group of muscles provides stability for the spine, starting with the Pelvic Floor deep in the Pelvis, as the base up to the Respiratory Diaphragm inside the rib cage, as the lid.
 
When these core muscles are working effectively as a stabilizing girdle, the whole body is able to move in a more controlled and strong manner through many ranges of motion.
 
The core muscles can be divided into two groups that work together:
The ‘Inner Core’ is made up of smaller muscles that are deep inside the torso, attached to the spine and/or pelvis. They provide a background level of near constant activation to provide stability for the spine.

The ‘Outer Core’ is made up of larger more superficial muscles that support the Inner Core and engage to instigate larger movements of the trunk and body.

​If your inner core muscles are not functioning properly then your body will compensate by recruiting muscles from the outer core or elsewhere to try to stabilize your spine, leaving you vulnerable to pain, injury or dysfunction.

Muscles of the Inner Core
 
Pelvic floor: Is made of group of muscles deep in the pelvis. They attach to the pelvis at the front and side, and to the coccyx at the back to form a funnel shaped sling. It supports the abdominal and pelvic viscera. 

Transverse Abdominis:  This is the deepest abdominal muscle. It runs around the lower abdomen and is sometimes called “nature’s girdle”. Its main function is to compress the abdomen, in this way it protects the spine by contracting to stabilize it in anticipation of any movement. 

​

​Multifidus: As the name suggests this is a group of many small muscles that intertwine deeply up the spine, from the Sacrum up to the top of the spine, almost like running stitches connecting each vertebra. The main role of the Multifidus muscles is to stabilize the spine, creating rigidity and vertical support.
​

Respiratory Diaphragm: Is a wide, flat muscle that forms a dome inside the ribs separating the lungs and heart from the abdominal contents. This is the most important muscle in control of inhalation and exhalation. In Pilates we use the Diaphragm to control the breath, which in turn supports the spine and assists the spinal and abdominal muscles.

Muscles of the Outer Core
 
Internal and External Obliques: These muscles are more superficial. They help to flex the torso forwards when working in bilateral pairs and when working unilaterally on one side or the other, they enable the torso to flex and/or rotate sideways. The Obliques have a crucial role in supporting the Inner Core.

​Rectus Abdominis (the six pack): The Rectus Abdominis is a large flat muscle that runs up the centre of the abdomen. It starts at the pubic bone of the Pelvis and widens as it covers the fifth, sixth and seventh ribs and then attaches to the bottom of the Sternum. The Rectus Abdominis can produce strong flexion of the torso.

Erector Spinae: As the name suggests, this group of muscles that run superficially up your spinal column are mainly focused on maintaining an upright posture. These muscles are multi-segmented, with larger muscles subdividing into smaller muscles, starting at the Sacrum and reaching all the way up to the base of the skull.
​

Gluteals: Although the three gluteal muscles of each buttock are technically outside the cylinder of the core, strong gluteal muscles are vital for maintaining an upright posture and for walking, running, climbing and jumping. If the Gluteals are weak, the muscles of the lower back often compensate leading to lower back pain.

​It is important to note that the muscle fibres of the four key abdominal muscles (Transverse Abdominis, Internal Oblique, External Oblique and Rectus Abdominis) each run in different directions, thus giving you wrap around support, much like a well wrapped parcel.

As you become more aware of your core muscles and learn to activate them during Pilates classes, you will find that you will be able to apply this knowledge and strength to everyday life. In this way you will learn to switch on your ‘powerhouse’ during day to day activities and become more aware of your posture, until the activation of your center becomes second nature.

Hazel Harris

Published by Pauline Ward
Business Owner and Fitness Professional
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Bibliographical References:
Beil, Andrew   2010 edition Trail Guide to the Body Books of Discovery
ISBN 978-0-9826634-0-0
Beil, Andrew   2015 Trail Guide to Movement Books of Discovery
ISBN 978-0-991466-2-7
Ferris, Jo & Maguire-Thompson, Gerry 2013 The Pilates Bible Godsfield Press
ISBN 9781-8-84181-432-0
Isacowitz, Rael & Clippinger, Karen 2011 Pilates Anatomy Human Kinetics
ISBN 987-0-7360-8386-7
Kuntzman, Andrew J & Tortora, Gerrard J 2010 edition Anatomy and Physiology for the Manual Therapies John Wiley & Sons Inc
ISBN 978-0-470-04496-4 

Aaargh stress!!!  7 ways to calm the stress monster!
 
Do you feel overwhelmed with the demands on your time and energy?

In the first of several blog posts, I want to write about the feeling of overwhelm and stress we all feel and ways to deal with it. 

These days we are supposed to be available all the time, aren’t we?  A lovely invitation lands in your inbox or as a text.  You are delighted but are so busy running around – stress at work, deadlines, work politics, shopping, cooking, home politics, demands…. – that you forget to respond.  Then another message lands, asking for your response and you feel even more stressed; maybe even irritated ……. And it’s a lovely invitation from someone you love!  When did we lose our sense of joy in life?  It all feels like a drudge!  Is this you or even a bit of you?  Well……let’s take a closer look at stress.
 
We know it’s a natural reaction.  We know about fight or flight.  We know it is unhealthy and unpleasant to be constantly living in a state of stress, so how do we deal with it?  Here are some ideas to get you started.
 

1. Make a list of the things that are causing the most stress to you right now.
2. Look at your list and see if there are any that you can do something about.  For example, your commute to work that you hate because the train is always packed.  Can you leave earlier?  avoid the crowds, go for a coffee and take some ‘me time’ to read a book or write down your thoughts before arriving at work early and unflustered?  Or maybe it’s that you are sick of the mess in your home and other people not cleaning up after themselves.  Is it time to invest in getting some help there?  Either employing a cleaner if you can or sorting out a rota for the family to share the chores?  Whatever is on your list, there will be some things that you can change or sort out that will immediately release some of the stress.  Maybe it’s a health niggle and you just need to be brave and go see the doctor to check if it is really worth all the worrying you are doing!
3. There will be other things on your list that you are unable to solve so easily and that you can do nothing about. Let’s take a look at those.  They can be divided into 2 main areas – important and unimportant.  Is there anything on your list right now that you are stressing over, but that is really not that important in the great scheme of things?  You know, these are things like getting irritated every time your neighbour slams their front door.  Sometimes we just need to adjust our view on things and get things into perspective.  In the great scheme of things, does it really matter if your partner packs the dishwasher differently to you?  Or that they leave the eggs out of the fridge? Or that someone at work always leaves the toilet roll hanging under????  A sense of perspective about what is really important in life is vital here.  We all have moments; critical moments – a great disaster or when someone you love passes away – when we see the wood for the trees and we can see what is important and what is not, but life gets in the way and we get caught up in the small stuff.  Let’s let it go!  There will also be stuff on your list that is important and causes you stress and that you cannot solve right now.  That is where we have to build some resilience – more of that in a blog still to be written!  So now that we have sorted out what’s important and perhaps maybe made some changes were we can, how do we then deal with the stress in our daily lives?
   
4. Learn to breathe!  Many of us breathe so shallowly that the very action causes us more stress!  When we breathe properly; deeply; into the belly, it has so many benefits; but in terms of stress, it slows the heart rate and helps to reduce anxiety.  Yoga practice is great for teaching us to breathe properly.  In your daily life, try 7-11 breathing:  breathe in for a count of 7 and out for a count of 11.  You will feel calmer and more grounded and this can be incorporated into your busy day easily. ‘The practice is simply this: keep coming back to your breath during the day. Just take a moment. This will give your mind a steadiness and your breath a gracefulness.... There’s so much to let go of, isn’t there? Your nostalgia and your regrets. Your fantasies and your fears. What you think you want instead of what is happening right now. Breathe.’  Rodney Yee,Yoga: The Poetry of the Body.
   
5. Slow down!  Literally!  We tend to move very fast; especially if you live or work in a big city.  If you stop in the middle of a busy station during rush hour – let’s take Liverpool Street as a great example – and just watch people for a few minutes, you can almost feel the stress as people move really really fast!  So, if that is you, just try and take your pace down a notch and see if you feel a little more relaxed.
6. Carve out some ‘me’ time every day.  Even if it’s just 5 minutes with a cup of tea and a magazine or a walk around the block at lunch time, try to make the time.  Those few minutes may just help you to take stock and calm down.  Remember you are no use to anyone if you don’t look after yourself.
7. Make use of your favourite things to help you relax.  The smell of lavender is deeply relaxing.  If you like the smell, can you use a diffuser to have the smell at home before bed?  Or how about lighting a beautiful smelly candle as a way to wind down at the end of a day?  Take time to stroke your cat or dog if you have one.  Listen to music you love and that you find relaxing.  Sometimes the most obvious things; our own personal favourite things are the things we forget about when we are most stressed!

 
If you have any feedback about this article or you want to find out more about how you can work with me, do get in touch and also let me know your favourite ways to de-stress! I look forward to hearing from you.

Rebecca Weissbort - Health, Fitness and Well-being Life coach, specializing in women in their middle years and those going through any kind of change in life.
 
You can reach me at [email protected]
Check out my Facebook page: @getyourmojobackcoach

​A gentle nudge of encouragement is sometimes all it takes to change your life.
 
My Pilates journey started with a chance meeting with an old friend. Several years ago I reconnected with Pauline Ward, a friend that I had grown up with. We chatted on line several times and then met up at a funeral. This sad occasion gave us pause for thought and we shared our stories and our plans for the future.
 
Our lives seemed to have taken similar paths. Pauline making a move from a stressful admin role in the fitness industry to running her own Pilates and Yoga business, and me making the move after twenty-five years of Primary school teaching, to re-train as a Remedial Soft Tissue Therapist, which led to a job in a busy physiotherapy clinic.
 
However, where I was feeling the need to continue and evolve my change in career, Pauline was full of enthusiasm and energy about her future plans. The thing that she was most excited about was her upcoming Yoga and Pilates retreat on the Greek Island of Poros, and this is where the steady stream of encouragement and cajoling form Pauline began, to the point where I found myself standing on a stunning Greek beach with Pauline, with a week of Pilates and Yoga ahead of me.

This is a decision that I have never regretted. The week was glorious. New friends were made, and a new confidence started to develop as I learned more about Pilates and Yoga.
 
On my return home I continued to practice Yoga and Pilates and a plan started to evolve. With encouragement from Pauline I signed up to do a Level 3 Matwork Pilates teaching course, and after attending Pauline’s second retreat in September, I was ready to start the course. That’s my excuse to take another holiday and I’m sticking to it!
 
The course was intense, and I can’t pretend it was easy, but then nothing worthwhile is easy.  At the end of December, I qualified as a Level 3 Pilates teacher. Pauline’s joy and my sense of personal achievement made it worth all the additional studies, time and effort.
 
So, that brings us to the present. I’m still working as a Soft Tissue Therapist but I’m now combining it with teaching some group Pilates classes and One to One lessons at the Physiotherapy Clinic. I’ve also found that my Pilates knowledge is improving my massage practice, giving me a useful bank of remedial exercises for the patients that I treat.
 
At present I’m busy building my own Pilates business and enjoying applying my clinical knowledge and skills to teaching Pilates, this gives me great satisfaction. And, who knows, with Pauline’s encouragement what will I take on next? Watch this space!
 
Hazel Harris

Published by Pauline Ward
Business Owner and Fitness Professional
 
To join one of our retreats, follow link, watch the video and get in touch to book. Greek Island Retreats
 
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Tumika Soft Tissue Therapy and Pilates
@RemdialSoftTissueTherapy

Neil Minter and Associates Physiotherapy
www.neilminter.co.uk
@NeilMinterAssociates

As I reflect on the past year I realise what a journey I have been on.
 
A year ago I was in a very different place, I had just been diagnosed with work related stress, my levels of anxiety were so high my GP wanted to medicate me and I was too ill to work in a role that I had loved and was very competent at.
 
I had been attending Pauline’s Pilates courses for quite some time and almost instinctively contacted Pauline the day after I became unwell at work, looking for something that may help the situation I found myself in.
 
Pauline invited me to attend the Thursday lunchtime yoga class and from the moment I walked into the hall I felt a real sense of support and care. Everyone welcomed me, giving a cheery hello and telling me their names, “how nice” I remember thinking as I settled down to participate in my first yoga class.
 
At the end of the class Pauline took time to talk with me, listening to my tale of woe and how I was feeling. “Come to any class” she said, “come to the morning class next week at Ardleigh House, they are a lovely group too”
 
And so, started what is now known in my family as “Well being Thursday”
 
The following week I joined the Thursday morning class, and Pauline was right, they were lovely.  I would pop home for some lunch and go onto the 1.30pm yoga class.
 
Gradually I started to attend more classes and build some structure to the difficult days and weeks I was encountering.
 
During those first months, I showed all the classic signs of work related stress, I didn’t sleep and if I did, I had nightmares, I was extremely anxious, I suffered from daily headaches, I could not switch off from work, I had panic attacks and could not speak about work without becoming tearful and distressed.
 
But as the weeks and months went by, I was establishing a “wellness routine”. I was attending Pilates and yoga classes, focusing on bringing structure to each day through getting out and doing something that I loved.
 
The results have been amazing, my mental health and wellbeing slowly began to improve and after several long months the nightmares and headaches began to subside.  I was finally able to switch off from work during the relaxation section of my precious Thursday lunchtime yoga class.
 
It was a start, I was on the long road to recovery, which was supported every step of the way through participating in Pauline’s classes.
 
So where am I now? Well, I’m much fitter physically, but most importantly mentally. I would say that Pilates and yoga saved me at a time when I was most in need and Pauline and her classes were instrumental in my recovery. Her kind words and time for me in those early days helped me find a path to recovery and opened the door to my new life.
 
I have a totally different outlook on life and now prioritise my mental health and wellbeing. I attended my first Yoga and Pilates retreat on the beautiful Greek island of Poros in September 2017. This allowed me to take time and reflect on the past year as well as experience yoga and Pilates in the best location I have ever been to.
 
I’ve moved on from my previous role and my love for Pilates has grown so much, I am now a qualified instructor and enjoying teaching my first courses.
 
So, as I sit here writing this, I am reflecting on the benefits of yoga and Pilates and would wholeheartedly recommend that taking just a little time for yourself to practice something you love will have benefits ten-fold. My research into stress, particularly work related stress, has led me to understand the importance of looking after ones self and being aware of the signs and symptoms that could affect mental health wellbeing.
 
And in the words of Joseph Pilates:
“The acquirement and enjoyment of physical well-being, mental calm and spiritual peace are priceless to their possessors..."

So next time you are feeling a little stressed or anxious try Pilates, you won’t regret it. You will sleep better, make new friends and discover the enjoyment and mastery of “rolling like a ball”
 
Wendy
 
Published by Pauline Ward
Business Owner and Fitness Professional

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I often receive a telephone call from someone wanting to make a change to their life but not sure where to start.  They have been recommended Yoga or Pilates by their doctor, physiotherapist or a friend but don’t have the confidence, ability (physically) or availability to join a class.  This is where a one to one or series of private lessons is perfect.
 
In a one to one lesson you receive individual attention with a programme designed for your needs, each move is taught slowly with individual (*hands on) correction. Teaching points are specific to your ability so that you can gain confidence in yourself, build strength and improve agility to join a regular class.  To do this you will need to be able to keep pace with the rest of the class. This may take just one lesson or perhaps a block of lessons.  If this is not possible, it is important you see improvements, feel stronger and well.  You will be encouraged to continue your practice with 5 or 10 minutes exercise every day between sessions.  A worksheet designed for your specific needs will be written and given to you for your home practice. 
 
The benefits from exercise are for everyone.  One of my oldest clients, is a man aged 85 years.  The improvement he has made over the past 8 weeks has been so significant it’s not far short of a miracle.  The lessons we have had together have been pure joy, he now has so much more movement in his spine, he can rotate, flex forward with rotation, extend backwards and bend sideways. His shoulder mobility has improved so much, he can stand with his back against a wall and lift his arms to touch the wall.  His arm strength has improved, where he has increased the number of standing push ups from 5 to over 20 in one set.  We also work on leg strength and hip mobility which is also improving each week. But most important is the quality of life, freedom and confidence he has gained.  He can now walk from his home to the high street and back. This is something most of us take for granted but is a lifeline to someone who can’t.
 
Many people suffer from ongoing back pain.  This can be caused by inactivity, sitting for many hours at a desk.  It may be be due to a repeated movement, perhaps lifting, carrying a bag on one shoulder or from many hours standing. It is really important you get professional advice from a qualified physiotherapist or osteopath if there is severe back pain, however if it is intermittent, occasional back ache, then Pilates or Yoga may help.  You will need to start slowly and a one to one lesson is the perfect way to get the individual attention for your needs.
 
Here are a few testimonials from one to one clients:
 
"I chose to have 1-1 lessons with Pauline as I wanted to explore something new to improve my overall health, wellbeing and fitness.  Over the years I have joined many gyms and never stuck to them and so I thought the 1-1’s would provide some focus to help me to commit to doing something healthy at a time convenient for me.  I enjoyed the 1-1’s as I got to learn the Pilates moves thoroughly and as I became confident I started attending Pauline’s classes which I am happy to say I have stuck at for the past 8 months and really enjoy." Emma Houston

"As one of Pauline's older clients I had never done any kind of fitness course before and was very nervous about trying something new. With Pauline all my anxiety quickly disappeared. Pauline's courses are a joy to attend but having 1:1 is definately the icing on the cake and well worth it even if you only have a few and then attend a course. It helps your confidence grow. I love being able to take things at a pace that is just right for me. I am amazed at how much stronger my core muscles and back are. I have had back problems for many years but have found Pilates very therapeutic for my back. My physio also recommends Pilates. I think it is so important to have confidence in your teacher and feel they are very well trained. Pauline has been in the fitness field for quite a number of years and really knows her stuff. You are taught at various levels so that you can try a move even if it is at level one to begin with. It is the same on the courses (I have attended several including Yoga which is fantastic too), which helps your confidence grow. With gentle direction she helps you to adjust your move if not quite getting it right. I am so glad to have found Pauline.  Thank you for your wonderful courses and 1:1 sessions." Anne

"I thoroughly recommend some ‘one to one’ training. For me, it has ensured I get the most out of the exercises in class and at home. We addressed relieving tension in the shoulders and correcting technique."  Sara Sherwood
 
If you are interested in a one to one lesson, please contact me to discuss your needs. This could be anything from 1 hour to a block of 6 weeks.  Please send me your comments and share this blog with anyone you feel would enjoy reading it. 
 
I look forward to hearing from you.
 
Pauline Ward
Business Owner and Fitness Professional

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*Hands on.  Your teacher will always ask permission to touch you, if correction is needed.  If you don’t want to be touched, this is fine, extra teaching points and explanation will be given.

In February 2017, I received an email asking if I could teach a Team well-being day for The Kent and Medway NHS and Social Care Partnership Trust.  Although I teach a very full programme of Pilates and Yoga courses, I said yes.  I love a challenge and especially enjoy planning, writing and fulfilling bespoke programmes.  The brief was a half day workshop to include: Back Care, Posture and Stress Management.  Joy to my ears!

I started working on the programme and after many hours of planning and writing, the time-table was ready to teach.  The team well-being day was to be held in Ashford, Kent and the sessions I would be presenting, would start at 10am and run through to 12.30pm.  This is when lunch was booked, so I couldn’t run over time!  

Here is an outline of the time-table:
Session 1: Posture and mobility – The Power Break designed to address posture and mobility during the working day.  Yoga mobility exercises anyone can practice at home and 5 yoga asanas. This is a physical exercise session and would take 1 hour.
15-minute break and feedback

Sessions 2: Back care – Pilates moves designed to strengthen your centre (core) and back – This is a physical exercise session and would take 30 minutes.
15-minute break and feedback

Session 3: Stress Management, meditation (including chocolate meditation) and Yoga Nidra.  This is a relaxing session and would take 30 minutes.
feedback and close

Each session, is followed up with detailed worksheets for the attendees to take away and continue their practice at work and at home.

The biggest challenge when presenting these workshops is keeping to the schedule and making sure sufficient time is allocated for a positive learning experience.

I could not have asked for a nicer group of people to teach.  From the moment I arrived, I was made to feel welcome.  Some people had been to a Yoga or Pilates class in the past and others were complete beginners. 

The sessions were fun, interactive and a joy to teach. I am delighted to say the Team well-being day was a resounding success and such a positive experience for everyone.

Here is some of the feedback received from the evaluation forms:

“Each session was carefully planned out with lots of attention to detail.  Pauline is a brilliant teacher, with the perfect approach to teach a class. Very welcoming and friendly and also really took an interest in each of us. She went at a steady pace which was just right for me. Throughout each session she reminded us that it was ok to go at our own pace and not to worry at all about being in sync with others. She emphasised that our bodies are our own, and we have no pressure to do all the things that was taught, just what we were able to do. This kept the sessions very relaxed and light hearted. She always took her time, and never rushed us. She made things really interesting and at the same time gave us valuable pieces of information. It was great fun and I enjoyed taking part!

I would say that I enjoyed all of her sessions, but if I had to pick my favourite, I would say that the Back Care Pilates Session was my favourite because it was fun to give myself the challenge of carrying out the moves in a way which suited my pace, yet at the same time, began to learn how my body moves and the range of my own movement. I was much more flexible, stronger and balanced than I’d first realised. It gave me a confidence boost. My first ever experience of pilates was negative as I found it much too tedious and painful, but this time round it was a pleasure to do!
I learnt a lot listening to her. She was a joy to have on our team well-being day and I wish her every success with her Yoga/Pilates business and her yoga/pilates journey.”   Sarah

“Many thanks for this great intro to Yoga/Pilates & Stress Management.  Whilst I enjoyed the yoga ‘taster’ my particular interest was the Pilates session.  Sometime ago I was recommended by a physiotherapist to attend classes but although I talked about doing this I never seemed to find the time – you have convinced me to find the time!  The Stress Management session was very relaxing (I could have easily drifted off to sleep!)”  Debbie

“Very enjoyable session especially as it was the first time I had tried Yoga! I found the steps easy to follow and feel I can take away some helpful tips and knowledge. Great workshop, many thanks!” Katherine

“The workshop was a success as the team went away with exactly what they needed. We all felt very rejuvenated. The sessions were planned very thoughtfully and the pace of the workshop was also just right.”  Roop

“Excellent workshop and perfect for a team wellbeing day.  Everyone thoroughly enjoyed the sessions and I think we can all take things away.  For me, I really enjoyed the Yoga sessions and may take this up.  Meditation techniques will be very useful at work to unclutter the mind.”  Angela

“I found the whole thing a very positive and beneficial experience.  I managed to follow it up in the afternoon with a bit of aqua aerobics, swimming and a back/neck & shoulders massage.  I felt amazing at the end of the day and was surprised to really notice how much more beautiful the world looked around me.  Thank you for doing such a great job of guiding us through the sessions.  All the moves were explained very clearly and each time I was concerned I was doing it wrong you seemed to know exactly what our concerns might be and did a great job of reassuring us that what we were feeling was what we should.  It is unfortunate that you are based in Essex and I live in Canterbury, Kent.”  Laura
 
To back up the value of this workshop here is the research and facts:
Stress and low back pain conditions cause absence from work and cost companies many thousands of pounds. 131 million days were lost due to sickness absences in the UK in 2013. Minor illnesses were the most common reason given for sickness absence but more days were lost to back, neck and muscle pain than any other cause.

(Ref: Office for national statistics - Sickness Absence in the Labour Market, February 2014). 

Stress can hit anyone at any level of the business and recent research shows that work related stress is widespread and is not confined to particular sectors, jobs or industries.  Ref: The Health and Safety Executive. Follow links for related articles: Preventing work related stress toolkit and Cortisol, Stress and your Health.

Where the job unavoidably contains spells of intensive display screen work (whether using the keyboard or input device, reading the screen, or a mixture of the two), these should be broken up by periods of non-intensive, non-display screen work. Breaks must allow users to vary their posture. Exercise routines which include blinking, stretching and focusing eyes on distant objects can be helpful.
Ref: The Health and Safety Executive:
http://www.hse.gov.uk/contact/faqs/vdubreaks.htm

"A study in the Lancet medical journal showed that physical inactivity worldwide has been labelled as "pandemic" and that regular exe rcise is just as good for you as stopping smoking, " 

The BHF National Centre recommend; Policy makers should support and encourage employers to take steps to minimise sedentary behaviours in employees, including regular breaks from sitting at a computer.
 
If you are interested in a work based well-being event or course, please contact me to discuss your needs. This could be anything from 1 hour workshop to a one week retreat!  Please send me your comments and share this blog with anyone you feel would enjoy reading it. 
 
I look forward to hearing from you.
 
​Pauline Ward
Business Owner and Fitness Professional

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This blog is about my journey and the first Yoga and Pilates retreat in Poros, Greece May 2017.
 
The idea was first presented to me by my friend Sofia who lives with her daughter Maira and her mother Stella on the beautiful Island of Poros in Greece. I have been enjoying holidays in Poros for over 20 years and my love for the island continues to grow.  One evening at dinner in August 2016 Sofia suggested I teach Yoga and Pilates in Poros. I said I would love to and the idea of the retreat began.  Dates were set for September 2017, information sent out to my clients and within 24 hours the first retreat was fully booked!  I could not have imagined such a fantastic response.  As enquiries kept coming in, a second, earlier date for May 2017 was offered. Bookings for May again came in quickly and my plans for the retreat began to formulate. 

I wanted to offer a complete learning experience for everyone who came on the retreat. I needed to cater for complete beginners and at the same time more experienced clients.  One of the joys of Yoga and Pilates is that even when you go back to basics, there is a deeper understanding, feelings, movements and challenges for everyone.  The basics, allow you to slow down, work deeper, and really connect with the fundamentals of each movement or pose you are practicing.  As part of the learning experience I wanted to capture and record the focus points for each class.  I wanted those attending to be able to evaluate how the lessons went and their thoughts about their practice.  To do this I started writing a retreat journal, outlining every lesson, what we were learning and working on during that lesson.  The journal had details about the moves and poses to continue their practice when they return home. It also had pages to add notes, messages from friends, postcards and photographs.  I wanted to have a goody bag for everyone, something to keep the journal in and perhaps some other gifts.  After some research, I found just what I was looking for, personalised beach bags, perfect for a beach holiday and yoga and Pilates retreat.  Bags ordered and more ideas formulating for gifts to add to the bag, a chakra bracelet, pen, postcard . . . .

My planning included logistics, such as booking accommodation, organising a space to teach the classes in, ordering yoga mats etc.  Communications with guest coming on the retreat providing information to ensure they have a safe journey and know what to expect.

I will now fast forward to May 2017 and the night before we leave.  It’s about 10pm and I have just arrived home from teaching.  As I drive onto the front my husband notices the cars rear lights are not working!  As we will be driving to the airport at 4am this needed fixing.  Thank goodness, we have call out cover for the car.  Problem solved.

I then receive a message from Sofia to say that the ferries in Greece are all on strike.  Another problem not anticipated.  I was worried, however knew that the universe would provide a solution, I just needed to trust things would work out.
 
With the car fixed we left for the airport, checked in and proceeded through security.  I contacted Sofia again to check on the situation with ferries.  It was confirmed, they were on strike and there were no boats to Poros.  After contacting another friend, a mini bus was organised to collect 6 of us from Athens airport and drive us to Poros.  I could not have wished for a smoother journey.  Our driver was waiting as we walked through the arrivals gate and the mini bus directly outside.  Feeling blessed we continued our journey.

Arriving in Poros is always one of my favourite moments, it’s like coming home. Familiar sights, sounds, smells.  All my senses are dancing with joy as I’m reunited with this special place.  I have so many happy memories . . . our wedding on the small Island Daskalio Poros, pregnancy, babies, birthdays and so many more.
 
As we arrive I am feeling so excited to share and introduce Poros to our guests. A small group of us arrived a day early, this gave me a chance to prepare and organise any last-minute details.
 
We enjoyed a relaxing evening at Petros Taverna with Sophia and her family. It couldn’t be a more perfect evening, delicious food, great company and the anticipation of the days to come.

The guests arrived on Saturday evening to share an evening meal with us. Goody bags were presented to sounds of delight, traditional home cooked Greek food was enjoyed and introductions began. What I hadn’t anticipated was that so few people knew each other.  This was a group of people from different parts of the world coming together for the first time. Within a few hours, friendships were forming, jokes and banter began and I could feel this would work.  I breathed a sigh of relief.

The first class started at 8am Sunday morning.  I arrive early to set up, roll out mats and get the register ready.  Guests start coming down stairs to take their place.  The temperature is pleasantly warm and our outdoor space overlooks a perfectly calm sea.  After a brief introduction, I invite the class to lie on their back (Savasana) to relax. The next hour almost floats away, it goes so quickly and yet is slow and relaxed, I am closing before I have begun!  The atmosphere is one of peace and tranquility it was as if we were in utopia.  Taking a few moments to reconnect with the present, we roll up the mats and set up a table to enjoy a delicious breakfast of freshly squeezed orange juice (literally just squeezed) Greek yogurt, fruit, muesli, bread, jams, local honey, eggs and coffee.

Everyone now has free time to enjoy the beach, sightseeing, walking or anything they want to do.  This part of the island is so quiet we are the only people on the beach.  A few of us swim, sunbathe and chat the day away.

The Pilates class started at 6pm, I felt a tangible anticipation as everyone arrived.  The atmosphere is slightly different, although Pilates is mindful and requires concentration, there is more interaction and camaraderie.  It feels friendly and relaxed.  Another hour passes in a blink, mats are being rolled up and we nip upstairs to change for our evening meal.
 
At the end of the first day, the tone is set, I feel everyone has settled in and is feeling at home.  There were a few ‘plus ones’ on the retreat who didn’t intend to join in with the classes. I was fine with this, as time spent with a partner is so important in the busy lives we lead.  They decided to give the classes a go and come along to one and see what they think.  I am overjoyed to say that they stayed and completed every session.  Those living afar are now looking for a local Yoga or Pilates class to attend.  I could not have asked for a better endorsement of the empowerment of Yoga and Pilates.

Days then pass like breaths, they merge into a delightful collage of beautiful moments. Swimming and chatting with friends, boat trips, walking, cycling, nights out on the town, eating delicious home cooked Greek food, a birthday celebration, massages, Yoga and Pilates.
 
It’s Friday and the week is coming to an end; we enjoy our final Yoga class at 8am and the last Pilates class at 6pm.  Both classes are a celebration.

Our final evening is spent at Petros Taverna, it feels like a party with your best friends.  There is such a strong connection between everyone, I could not have wished for more. I had planned the logistics but hadn’t anticipate the warmth, friendship and love after one short week.  We have all made new friends and have memories to treasure forever.  I feel truly blessed to have experienced this week and to have shared it with such wonderful people.  I look forward with absolute delight to welcome and introduce many more guests to Poros in September and again next year.  Photographs from May and dates and details for 2018 are now available on my website: Poros Retreats

Here’s what a few guests said about Poros and the retreat:
“Ah, where to begin! Waking up every day to walk onto your balcony to see views of clear blue waters and rolling hills is the best way to start a day.”  Chris

“Having never been to Greece we did not know what to expect. We couldn’t have been more delighted. Poros the island is small but perfect.  The town/ harbour area is beautiful.  We loved the quietness of the bay where we stayed, looking out from our balcony every morning was such a joy.  The swimming was glorious and the water was very clear, clam and clean.  The location and venue for the classes, overlooking the beach was idyllic.”  Hazel
​
"Back to reality after a wonderful week in Poros on a yoga and pilates retreat. I had the most amazing time. It was an active but relaxing holiday. I took a risk by going on holiday by myself but I never once felt lonely thanks to all the lovely people I met and made friends with.  Thank you, Pauline, for organising such a brilliant retreat. It was such a joy to be taking your classes again! I loved them! Thank you, Sofia, for everything! You took good care of us and I felt at home". Doriane

`'Just wanted to thank you for an absolutely lovely holiday, the yoga and Pilates classes were great! I felt really chilled and made some friends as well. I really couldn't say what the best part of the holiday was as the whole experience was great.
Sofia was wonderful she made us all feel very welcome, she is such a lovely lady.  I would love to go back to the island sometime."  Wendy

"Thomas Carlyle said, "He who has health, has hope; and he who has hope, has everything." Thank you, Pauline, for "everything", I came with Hazel on your retreat with no plan to join in the contortional activities, but having done so under your expert guidance, you have started me down a road of a healthier life and provided hope for even the most rigid and out of shape human."  Harris - feeling thankful.
 
If you would like to join me on a future holiday/retreat in Poros, get in touch.

If you were on the May retreat and are reaching this, please add your comments to the blog, I would love to hear from you again.

Please share this blog with family and friends by liking and sharing on social media.

Pauline Ward
Business Owner and Fitness Professional

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"Introducing, teaching and inspiring people to enjoy a healthier and more active life"
 

In today’s world, there is far too much emphasis on body image.  As I plan for this year’s holiday and my first ever Yoga and Pilates retreat, I begin to think about what to pack and what I will be wearing.  Trying on clothes, swim suits (bikinis) looking critically at my reflection!  Does this sound familiar?  Here we go, the weight loss campaign and diets begin!  Why do we do this to ourselves every year? 


As I get older, I can say I am feeling much more confident in my (slightly larger than average) body shape.  This is not due to a poor diet or lack of exercise, this is me and how I am.  I feel we all need to learn to love ourselves, accept what is realistic, what is healthy.  If you find this difficult and are unhappy with your body image, seek professional advice, from a proven, safe and supportive organisation such as Slimming World or Weight Watchers.  Fad diets, shakes and starvation diets not only don’t work they are bad for your morale, health and wellbeing.  Look at ways to enjoy eating a healthy diet, including family and friends.  Make it fun and adventurous with new flavours and cuisines.

If you want to include exercise into your weekly routine, look at classes and activities that make you feel happy.
 
The weather is about to warm up, get outside and soak up the light.  This will lift your spirit and invigorate your body.  Discover country parks local to you, walking is free and accessible.  Go with friends and natter for hours or use this time to walk and meditate soaking up the scenery.
​
For me, I absolutely love Barre Pilates.  As an activity, this ticks all my happy boxes.  Dynamic Pilates, where we stretch, bend, roll, push and pull; adding the Barre, we plie, rise, point, lift and circle. The class is choreographed to upbeat and inspiring music giving an hour of pure fun and unadulterated exhilaration.

​Then when I want to slow down and perhaps work in a more holistic state of mind, body and spirit, I simply love yoga. I love moving slowly from one pose to another, concentrating, breathing, stretching and holding.  I love the intensity and control required and that euphoric feelings when you progress and achieve. 
​
It’s amazing how intense some of the most unassuming yoga poses can be.  For example, The Staff Pose (Dandasana), to anyone observing, it looks like you are just sitting on the floor.  However, when you delve a little deeper, you can see and feel what is truly happening.  If you are unsure, give it a go:

Dandasana – The Staff Pose

• Legs extended out in front, working all muscles in the legs, stretching hamstrings and back of the legs, engaging hip flexors connecting to the pelvis.
• Spine long and lengthening, working all muscles in the back and core.
• Hands push into the floor working muscles in shoulders, arms and neck.  As you push into the floor you may feel your body temperature gradually rising.
• Head lifting from the crown, lengthening the thoracic spine, improving posture.
• Focus on breathing, hold pose for 3 – 5 slow breaths, quietening the mind and bring a sense of calm into your awareness.
• Dandasana is a strong, grounding pose, connecting you with the earth via the root chakra Muladhara located at the base of your spine.  Giving you support and firm foundations in life.

Let me know how you get on.

This year, for me, no fad diets and no gimmicks, I’m going to continue doing what I love, Barre Pilates, Pilates and Yoga and put a big tick in my Happy Box.  I accept this is me, a slightly larger, happy and confident person who loves life. 

If you are interested in trying a Yoga or Pilates class and you are local to Hornchurch, contact me.  If you are not local, I hope you find something to make you happy.

Pauline Ward
Business Owner and Fitness Professional

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Website:                    Absolute Yoga and Pilates
Linkedin:                   Pauline Ward

Telephone:                 07821 969405​
"Introducing, teaching and inspiring people to enjoy a healthier and more active life"

I am seeing an increase of ante-natal clients in my classes and on my courses, so I thought I would write a blog especially for them.

When you find out you are pregnant your life changes, you are now especially aware of the miracle inside and your responsibilities.  You want to ensure that you are as healthy as can be and that the baby gets the best start in life.  It is therefore important to eat well, keep hydrated and exercise.

It can be difficult to find ante-natal classes on a day and at a time to suit your schedule.  Therefore, look at other options and activities that are accessible and accommodating for pregnancy.  It is important your teacher is trained and qualified, teaching ante and post-natal women is a specialist field.  Qualified instructors may accept ante-natal women on an occasional basis, if the class is suitable, however, for specialist classes additional training and a specific qualification is required. 

Book in advance so the teacher has time to prepare the lesson.  Your teacher will want to know how many weeks you are and a contact number in case of an emergency.

There are many benefits to exercise during pregnancy, and some more so than others.  Before you start exercising, check with your midwife or health care practitioner.  It is important you and your baby are not at risk.  When you receive the ‘go ahead’ you can introduce or continue with some gentle/moderate exercise throughout your pregnancy. 

Avoid high intensity exercise sessions and look for activities appropriate and accommodating to your changing body.  This can be walking, swimming, a gentle/moderate aerobics class (Exercise to Music), yoga and Pilates.  I was teaching aerobics the night before I gave birth to my second child!

The benefits of exercise during pregnancy are:

• Maintaining your fitness so you are able to continue with normal everyday life as your body changes and to prepare you for the birth of your baby.
• Improving your posture to help prevent back ache and lower back pain caused by pregnancy.
• Help strengthen abdominal and pelvic floor muscles.  Active and strong muscles will cope with the changes to your body during pregnancy and aid recovery after the birth of your baby.
• Improve your circulation.  This may help decrease the risk of high blood pressure, heart disease and diabetes.
• Keep everything moving!  Help prevent constipation, varicose veins, blood clots, leg cramps and swelling of legs and feet.
• It may improve your sleep and help you relax, resulting in less stress, anxiety and fatigue.
• It will help prevent excessive weight gain improving self-image and self-confidence.
• It may teach you breathing techniques you can use during labour.

If you are pregnant, have received the ‘go ahead’ and are interested in trying a Yoga or Pilates class in Hornchurch or the surrounding area, contact me to discuss further.  If you are not local, I hope you find this blog useful and a class that is right for you.

Pauline Ward
Business Owner and Fitness Professional

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Website:                    Absolute Yoga and Pilates
Linkedin:                   Pauline Ward

Telephone:                 07821 969405

"Introducing, teaching and inspiring people to enjoy a healthier and more active life"

Why do you want to learn Yoga or Pilates?

It is surprising how often I am asked 'what is the difference between Yoga and Pilates'?  I have answered this question in a previous blog: What is the difference between yoga and Pilates? 

I am also asked, ‘which one do you prefer’?  ‘Which one would be best for me’? 
These questions keep coming up so I thought I would write more; this seems to be a subject so many people are interested in. 
 
I feel blessed to teach both Yoga and Pilates and honestly cannot say which I prefer.  In some ways they are very similar and in other ways they are poles apart. 
I am asked which is best for beginners, which is easier?  Again an impossible question to answer.  Both can be immensely challenging and equally gentle.  They are both achievable, rewarding and fulfilling.

My advice is firstly to ask yourself why you want to learn Yoga or Pilates?
I am going to list the most frequent answers to this question and hopefully help you see the ‘wood from the trees’.

I want to get fit (and lose weight) . . .
Both Yoga and Pilates have health related fitness benefits.  If you want to enjoy life, be able to move, walk/run, sit and stand more comfortable; both will help mobilise joints improve movement and increase strength.  If you are looking for a gentle approach to introduce some exercise into your daily routine, Yoga and Pilates are fabulous.  If you are looking for cardiovascular fitness and to burn calories you will need to add other activities.  As with eating, balance is key.

I want to stretch and improve my posture . . . 
Both Yoga and Pilates will help work on improving posture.  Many of the Pilates moves work on your centre (core) and movement of the spine.  Yoga asana (poses) will take you through movement to open your chest, lengthen and rotate your spine.  You will work through a full range of movement in Yoga and Pilate and may therefore improve your mobility and flexibility.

I want to improve my core strength . . .
Both Yoga and Pilates will help improve core strength.  The main difference here is in Yoga you will often hold the pose and breath into the static posture whereas with Pilates you will continue to move.  I would say that Pilates for beginners maybe better suited for this goal as many of the moves focus on the centre (your core muscles). 

I want to do something to help with stress and to sleep better . . .
The mindful approach to both Yoga and Pilates should give you a better night’s sleep.  This would however depend on the class you are attending!  Some are better suited for restful sleep.  Yoga Relaxation would be perfect or a beautiful slow and flowing Pilates class may work.  This would be trial and error; one size will not fit all.  I would recommend Yoga (Restorative Yoga, Yoga Meditation, Yoga Nidra or Yoga Relaxation) in the first instance or try a very gentle Pilates class.

I have a pre-existing medical condition and have been recommended . . .
Always follow the advice of a health care professional.  A qualified teacher I will follow this up with the health care professional to ensure you are recommended the best option.

If you are interested in trying a Yoga or Pilates class and you are local to Hornchurch, contact me to discuss further.  If you are not local, I hope you find the path that is right for you.

Pauline Ward
Business Owner and Fitness Professional

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Website:             Absolute Yoga and Pilates
Linkedin:             Pauline Ward

Telephone:          07821 969405

"Introducing, teaching and inspiring people to enjoy a healthier and more active life"

Just over 18 months ago, I took the leap from 30 years of being employed PAYE to setting up my own business ‘Inspired health and Fitness’, better late than never!  My first objective was to get myself some new qualifications and skills.  Using the SkillsActive portal I booked myself onto the Level 3 Diploma in Pilates with JPilates in September 2014 and Level 3 Diploma in Yoga with YMCAfit in January 2015, I spent 12 months re-training. 

During this year of study I started writing and developing a business model for a ‘Yoga and Pilates School’.  My research showed that classes being taught at the local Gym or Sports Centre were often too advanced and complicated for the average person.  Beginners would go along with great expectations and come away feeling inadequate and unhappy.

My concept therefore was to simplify Yoga and Pilates by creating a course structure which would introduce and nurture complete beginners.  The programme would guide people through a series of progressive courses, with step by step homework worksheets and ongoing support.  These courses lead to a continuing and progressive class programme.

I have now been delivering courses for over 12 months.  I could not have anticipated or dreamed of the phenomenal success this teaching model has been.  The courses have grown month on month and continue to be fully subscribed. 

After an amazing year, I have fine-tuned the content and launched the ‘Instructors Start-up Package’ making courses available for newly qualified Yoga and Pilates teachers to deliver.

In autumn 2015 Annie Vincent, YMCAfit Senior Tutor came along to join some of my courses.  Annie immediately understood the concept. 

Here is what Annie had to say:
"I have attended the ‘Introduction to Pilates’ course, and I have enjoyed it immensely.  As a tutor delivering fitness qualifications and a practicing teacher with over 32 years of experience, I am always interested in new concepts.
 
Pauline has a wonderful gift, making everyone feel at ease with themselves and the exercises given.  Her innovative ideas of constructing this brilliant series of courses, aimed at supporting and guiding very new teachers of Yoga and Pilates, is truly inspiring.  The programme of courses is also relevant to experienced teachers who may want to revitalise their classes to take a different format.
 
Pauline has trialled the courses herself as a business model, and they are proving to be a phenomenal success.  I myself have now seen the absolute sense of such a structure and layered format first hand.  It is abundantly clear, having listened to participants’ comments, how much they are reaping the benefits and very much wanting to continue their progression.
 
It is a fabulous concept, and if I was a teacher starting again from scratch or just needing that spark of encouragement and structure, I would look no further. Thank you Pauline for a wonderful course".  October 2015

Here is what some of my clients have to say:
Julie Lewington says:
"The structure of the course was great, with new moves being taught in an easy progressive way, with a further practice at the next session.  The way Pauline corrected our postures when necessary and explained about the moves and the muscles used, sets her classes apart from others".  November 2015

Lucy Fraser says:
"I have been to a lot of different Pilates courses and this is by far the best one!"  September 2015

Jacqui Goold says:
"I think this course gives a good grounding for yoga.  I found it very relaxing and I can't wait to start the next course!"  September 2015
 
Sarah Metcalf says:
"A well-structured and presented course by a professional who understands the needs of the client. Great value for money and an excellent way to stay fit and healthy safely". February 2015

If you have enjoyed reading this article, I have written many blogs.  Please follow this link to read a few: blogs

My message is simple: ‘It sometimes takes a leap of faith; do what you love and you will love what you do’  I have never been happier.

​Pauline Ward
Business Owner and Fitness Professional

Sign up for my weekly newsletter: Subscribe

Follow on facebook:   Absolute Yoga and Pilates
Website:                    Absolute Yoga and Pilates
Linkedin:                   Pauline Ward

Telephone:                 07821 969405