This time last year I published a blog about getting active and introducing more physical activity into your everyday life.  This year I am going to contradict (balance) this blog by encouraging you to do a little less!  For some people December is simply too much, too many chores, too many friends to see, too many parties, too much shopping, too much TV!  I am therefore going to encourage you, to find some quiet time this December, time for some tranquillity and stillness.
 
I was speaking with one of my clients earlier this week, she was feeling a little under the weather and had lost her voice completely.  However she was able to whisper some interesting advice and I would like to share this with you.  Every Sunday, she turns off her mobile phone, turns off the TV and radio and has a quiet day where she does not speak and is not bombarded with noise.  You may feel a full day is too long, however you could try a shorter period of ‘quiet time’. 

I have just started teaching a Yoga Relaxation course.  This is the very first one.  I have been astounded how many people have joined this course and how many enquiries I have received.  The joy of Yoga Relaxation is, you can spend time in a peaceful and relaxed environment, you don’t need to think, jump up and down or work up a sweat.  It is about taking time out and allowing your body and mind to relax, recuperate and restore energy. 

In my weekly newsletter last week, I included guidance for Viparita Kirani (Legs up the wall pose).  The feedback from this has been so positive I wanted to publish it on a blog to reach a wider audience.
 
My advice therefore, this December, is to take a little time out, find your inner tranquillity and stillness.

Legs up the wall / Viparita Kiranai
Precautions:  
​Hip or knee injuries.  Glaucoma, hypertension or hernia.  If none of these precautions affect you, here are some instructions for you to give it a go:
 
From sitting:
Sit on the floor very close to the wall.  Bend your knees up to your chest.  Roll onto your right side staying close to the wall.

Slide your legs up the wall to position them above your pelvis.

Hands can be held on your abdomen to feel your breathing, or on the floor out to the side. 

Focus on your breathing. Count to 2 as you inhale and match the count for the exhalation.  Gradually increase the count to 4.
 
Aim to stay in this position for about 3-5 minutes, gradually increasing to 8 minutes.  If you need to bend your knees a little, this is fine.
 
Coming out of this pose.  Bend your knees into your chest, roll onto your right side (left if pregnant) and slowly bring yourself up.
 
Modification:
You may want to rest your legs on a chair or stool with cushions instead of up the wall.
 
Comfort:
You can place a thick blanket under your spine for comfort and a blanket over your trunk for warmth.  You may want to raise your pelvis a little with a folded blanket, again for comfort.  If you normally have a support under your head this can be used. 
 
Counter Pose:
Corps pose / Savasana
Lie on your back, lengthen out along the floor.  Relax feet (about 2 feet apart).  Relax arms at your side.
 
Benefits:
This is a restorative posture which will relax the whole body, drain excessive blood from the legs and lengthen the spine.  It can also help with relief for headaches, stomach aches and menstrual discomfort.

Let me know how you get on by posting a comment.  I look forward to hearing from you.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing. 

Pauline Ward
Business Owner and Fitness Professional

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It’s been some time since I have written a blog.  Firstly there has been a shift in my business from learning new skills, planning and writing, to teaching and delivering; I am loving this shift.  I am still learning, however I now spend many more hours actually teaching.  I want to continue to share the knowledge I have gained and introduce as many people as I can to the benefits from practicing Yoga and Pilates.  My favourite courses are the ‘Introduction to Pilates’ and ‘Introduction to Yoga’.  Exercise classes needn’t be arduous, I endeavour to make them inclusive, enjoyable and uplifting.

I have recently finished reading a book called ‘The Curvy Girls Club’ by Michelle Gorman.  This was a fabulous holiday read; fun, light-hearted and easy to relate to.  It is mostly about, accepting yourself as you are, loving yourself and feeling confident.  I hope this ethos is true in my classes and on the courses I teach.  I want you to enjoy every class feeling comfortable and at ease. 

So where is this blog taking me?  . . . .  To my annual review!  (Warning, this will involve some blog regurgitation and reflection). 

It has been just over 12 months since Inspired Health and Fitness was launched.  My first blog published in July 2014 ‘Inspired Health and Fitness’ is now ready to be launched' was my ‘pipe dream’; taking health, fitness and wellbeing into the work place.  I pursued this relentlessly for months, but employers didn't seem quite ready for such a new idea.  Marketing wellbeing is like selling fresh air!  


We never know where life is going to take us, however what I have learnt from experience, is to embrace change, enjoy today (make it beautiful) and move forward tomorrow.  Only this week the NHS have announced a major drive to improve the health and wellbeing of 1.3m health service staff.  The Chief Executive of NHS England, Simon Stevens, said “NHS organisations will be supported to help their staff to stay well, including serving healthier food, promoting physical activity, reducing stress, and providing health checks covering mental health and musculoskeletal problems – the two biggest causes of sickness absence across the NHS”.  Perhaps another door and opportunities for exercise professionals will open sometime soon!

Due the lack of ‘Inspired Health and Fitness at work’ during the autumn months of 2014, a change in direction was required.  This is where I started looking closer to home, teaching and writing blogs for you and not your employer! 

I have now been open for business for 12 months, delivering local classes and courses and writing blogs to help inspire, entertain and inform anyone and everyone reading them; for Men; Pilates is not just for girls! for Gardeners; Flexibility for life and gardening! for those of you stressed; Ever thought about cartwheeling along the Central Line platform? And for those of you wanting to improve your posture; Perfect posture and neutral spine, is it a load of old codswallop?  One question I am still asked (at least once a week) is: What is the difference between Yoga and Pilates? So here it is again if you are wanting to know the answer!

I hope you have enjoyed reading these blogs and have been able to take ‘something small’ away from each one. 

My plan for the next 12 months, is to continue teaching, continue learning and continue growing the classes and courses reaching out into our community.  I hope you are able to join me on this journey.

If you attend my classes and have a story (your story) or you are reading this and would like to share your thoughts or words of encouragement on health, fitness or wellbeing please contact me. 

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing. 

Pauline Ward

Business Owner and Fitness Professional

Follow on facebook: Inspired Health and Fitness - Community or Inspired Health and Fitness at Work

Follow me on twitter:       @IHFcouk at work or @Pollywardy community

Website:                         Inspired Health and Fitness

Linkedin:                         Pauline Ward

Telephone:                      07821 969405

Life can be challenging and unpredictable however we have the most amazing resilience in times of adversity and ‘given’ skills as human beings to overcome and defeat negativity; it just needs to be awakened and channelled.  Our resilience and positivity comes from the power of our mind, if you are able to administer some good old-fashioned TLC to yourself, you will reap the rewards.  We rarely slow down, take a break or stop for some reflective time.  If you feel it’s time to take charge and administer a dose of TLC and positivity do it now (don’t wait).

How?  Positivity is contagious:

Think of your family, friends and work colleagues, identify those with ‘positive energy’ and spend time in their company.  Celebrate their success and happiness, be joyful with them, bounce positivity back, and be positive together.

Think of your favourite things to do, make a list (if you are a list person), plan and do those things.  Make it happen.

Think of your favourite music, listen to that music as often as you can, watch your favourite (uplifting) film, visit your favourite place.

Your mind (and body) have very similar needs, both need to be nourished with positive energy and goodness.  In yoga this is called the 8 limbs of Yoga.  For most of us in life this is our inherent values.  The first 5 are easily obtainable to everyone.

• Be good to yourself, do not hurt yourself, and be kind and considerate.  Be truthful and honest in your behaviour thoughts and intentions.  Be gracious for who you are and the life you have.  Be humble and non-egoistic.  
• Live in a clean environment, unclutter and give away unused belongings.  Eat a healthy diet, drink plenty of water.  Take time to reflect and be mindful.  (If you are religious make time to worship and pray).  If you are not religious simply make time to channel positive thoughts.
• Move more!  Find a physical (mindful) activity you can practice to nourish the body and mind with positivity.  Here are a few: Yoga, Pilates, Golf, Swimming, Running, Cycling and even Fishing (you may need to get up and walk around the lake!)
• Make time to breath mindfully! You will be totally amazed if you have never tried this before.  This can be anywhere.  You can start each day, each meal, every meeting with some breathing exercises to bring oxygen into the body and mind.  You will notice a calming effect and sense of wellbeing.  If you are not sure how, find a good Yoga class/teacher to show you.
• Most of us have the gift of sight, sound, touch, smell and taste.  Whenever these senses are stimulated with something beautiful celebrate that sense.  From time to time, cover your eyes, close your ears spend some quiet time to truly appreciate these gifts.  Look within yourself.

How I convey this in my teaching. 

I feel so blessed and fortunate to have the gift and opportunity to teach.  I am passionate about life, positivity, wellness, Yoga and Pilates.  My passion and positivity is available to everyone I teach to harness and take away with them.  My joy, is to share that positivity.  (I hope I am not sounding too evangelical)!

A few weeks ago I worked at Macmillan Cancer Support, head office in London.  I taught 3 short (10 minute) ‘Power Break’ sessions to employees in the middle of their working day.  We worked on the principles of the 8 limbs of Yoga with mindful movement, posture work, gentle stretching and breathing exercises.  The ‘Power Break’ sessions are designed to rejuvenate and invigorate attendees for the rest of the day and ‘administer a dose of positivity’.  Here is some of the feedback:

Which part of the Power Break session did you find most useful? Please explain why:

• It was WONDERFUL! I felt so relaxed but also energised afterwards. The exercises were easy but really effective.
• The whole session was really interesting and the routine was simple and easy to follow. The facilitator was lovely and calm.
• The whole thing; it was lovely to have 15 minutes out of the work day to re-energise! I would love to see this rolled out to my team once a week, it would be great!
• It was just great to get away from my desk and the stress of the day and relax. 
• I found the stretches most useful.  It’s good to relieve tension from sitting too long. 
• The whole session was helpful.

If success is measured by feedback, I feel very blessed and very successful.  If you would like to add your feedback please post a comment on this page.  I would love to hear from you.

​Pauline Ward
Business Owner and Fitness Professional

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I’m often asked what the difference is between Yoga and Pilates.  This can be difficult to answer, as there are, in the physical sense, many similarities.  They are both respected and recommended by medical professionals for rehabilitation and enhancement of the body’s performance and functionality.  They will both improve your flexibility, build strength and develop control and endurance in the whole body. By practicing Yoga or Pilates you will see improvements to your posture and alignment, you will learn how to control your breathing, you will develop strong (centre/core) muscles to support your back and spine and you will improve your balance and coordination. 

What then are the main differences and how do you choose which is best for you? 

History
To start with, one of the main differences, is the history or lineage for each practice.  Yoga is thousands of years old (about 5000) with a rich history of culture, religious beliefs and practices passed down through gurus (Swami Monks), books (scriptures) and schools (ashrams).  Yoga is a way of living your life it is not just an exercise class.  Yoga translated means ‘join or unite’ the mind, body and spirit through exercise, breathing, relaxation, diet and positive thinking (meditation).  For most, it is the physical exercise (Asanas), Postures and Poses of Yoga which are most popular.  It is the Asanas that will build strength, improve flexibility/agility and harmonise the mind and body.

Pilates in comparison is very ‘modern’ just over 100 years old.  Created by Joseph Pilates (a German national) who emigrated and opened a studio in New York City in 1926.  The Pilates system of exercises (moves) were originally called ‘Contrology’ and were popular with dancers wanting to become stronger or to aid recovery after injury.  Pilates is taught as a sequence of controlled moves harmonising the mind and body with fluid movements and breathing.  

Pilates incorporates six original principles: Breathing, Centring, Concentration, Control, Precision and Flow. 

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: Flow will enhance the cohesive, seamless, articulation of movement.

How will the classes (exercise sessions) differ?
This again is difficult to answer as one yoga class will be very different from another yoga class and to compare this discipline to that of Pilates is like comparing chalk and cheese! 

A yoga class should follow a traditional sequence of postures and poses, starting with breathing, relaxation and mobility.  This will be followed by a sequence of poses called ‘Salute to the Sun’.  After which a number of postures and poses will be taught.  These are ‘generally’ held still.  The class will end with more relaxation and sometimes meditation.  A yoga class incorporating Asanas (physical movement) will work the whole body.  It will strengthen, stretch, and mobilise every limb.

A Pilates class will start with a prep phase, breathing, mobility, stretching and sometimes small practice moves for the main class to follow.  The main phase will be a programme of moves the teacher has planned.  The moves themselves may have been adapted and changed to add creativity to the class.  The focus for each move will be correct posture, alignment, deep activation of centre (core) muscles, breathing and control.  This is key, as all Pilates moves move!  Whereas Yoga poses are often held still.  In Pilates the focus may change but it will always incorporate posture and alignment of the spine and is highly recommended for back care.

Breathing
Breathing in Yoga can be taught as a discipline on its own (called Pranayama) this is without physical movement other than hand gestures (Mudras), closing and opening one nostril at a time.  It is taught as a method to cleanse the lungs, digestive system and mind.   Breathing is also taught for each pose, you will be instructed when to inhale and when to exhale.  All breathing is through the nose, both on inhalation and exhalation.

Breathing in Pilates is taught with movement, even small movements.  Breathing and breath control is used to enhance/assist the move and help focus the mind.  You will be taught to breathe in through the nose and out through the mouth.  The outward breath is often used with effort (when a force is required to be exerted).

Compare and decide
The best way to compare and decide what is the right choice for you, is to firstly ask what your goals are, what are you looking for and what do you want to achieve.  Then review the benefits from each practice and relate that to your preferences. 

Your final decision will most likely come down to the teacher; can you relate to them, do they make you feel comfortable and do you find attending the class a positive experience.  If the answer is yes, you have found the answer.

I hope this helps you and would love to hear your feedback or comments.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:     @IHFcouk 

Website:                       www.inspiredhealthandfitness.co.uk

Linkedin:                       Pauline Ward

Telephone:                    07821 969405

My last blog was about drifting at sea; I no longer feel like I am drifting, I can see the pathway and I’m treading boldly ahead.  I still sometimes feel fear (apprehension), doubts and have challenging thoughts ‘what am I doing, where am I going, what am I looking for’? 

I want to be the very best I can, best teacher, best mother, best daughter, best wife, best friend, best person.  I am not suggesting better than others just the very best I can be.  This means a lot of self-evaluation, looking inwards and questioning.  Could I do that better, what is expected of me (what do I expect of myself), am I delivering or exceeding expectations, do I give enough and can I give more?

I am a working mum, building a new business, studying for new qualifications and not getting any younger! 

At one of my classes this week I spoke with a client and he said how much he enjoys reading my blogs.  I asked him what he wants me to write about and his answer was for me to write about me, my journey, my Yoga/Pilates practice and what I find difficult. He is currently attending one of my ‘Intermediate Pilates’ courses and wanted to know if I find any of the Pilates moves difficult?  The answer is yes, Pilates is challenging and it is only with practice you will improve and it will get easier.  There is one exercise/move, I simply cannot do!  However it will not beat me; I will, with practice, crack it.  On the Pilates courses I run, I set homework each week.  Joseph Pilates himself expected all clients coming to his studio to practice at least 3 times a week.  With home practice this is achievable. 

Here is some feedback I have received from students on my courses:

Thank you for this. It is so helpful to have the homework to help reinforce and also ensure we can keep up the good work between sessions.

Thanks for our “Homework” and we look forward to seeing you next week.

It is so helpful to have the homework to help reinforce and also ensure we can keep up the good work between sessions.  Thank you. 

One of my biggest disappointments is when I lose a client or someone drops out of class because they feel unable to perform some of the Pilates moves, or find it is too difficult.  This makes me really sad as with more practice and perseverance you will improve.  You should never measure yourself against others, work at your own level and persevere.  To me, it is like saying I am too hungry to eat so I will stop eating!  It is only by eating again the hunger will go away.

My biggest difficulty is discipline to stop working!  I am a self-confessed workaholic.  This is intrinsic within me.   I have always found it difficult to switch off.  I seem to eat, sleep and dream work.  The only time I almost stop is when I am exercising.  It is the synchronisation of mind and body working together that allows you to switch off the work button and concentrate on the movement/exercise you are performing and your breathing.  This can be Yoga or Pilates, running, swimming or other activities which require concentration of the mind and body.  I have many people come to my classes for this very reason, giving them time to leave the stress of work (or a demanding family) elsewhere and allowing time to be in the moment.

I am currently studying Yoga, however as anticipated, I am unable to stop thinking or quieten my mind.  My mind is true to the ‘drunken monkey’ analogy, it is never still and always on the go.  I am always multi-tasking and find quietening my mind (meditation) impossible!  Even when I give myself permission (time) to relax I am looking for things to do, I would be thinking, what else needs doing and look around for a distraction! 

So where am I going with this blog, what is the message and what can you take away?

• Don’t be too hard on yourself, be kind to yourself.  Take time out and give a little time to yourself.  (Lesson to me!)
• If you find something difficult with perseverance and practice you will improve.  
• Do not measure your success against others accept we are all different.
• Don’t give up on yourself.  You can do it.
  

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing.  See website for services available and testimonials.

Pauline Ward
Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness

Follow me on twitter:     @Pollywardy

Website:                      www.inspiredhealthandfitness.co.uk

Linkedin:                      Pauline Ward

Telephone:                  07821 969405

Sometimes we take the meandering route, drift along day to day dealing with the occasional obstacles perhaps tripping up; meeting new challenges and deciding whether to hit it or skip around it!  Many years ago my mother was drifting (quite literally) off the East Coast on a wind surf.  We had to decide whether to call the coast guard or let her make her own way back to land.  We decided to call the coast guard, who brought her safely home.  When in, on dry land, and I must add looking ‘shades of blue’, she said “why did you do that, I was making my own way back”! 

I sometimes like to drift, especially on holiday.  Long days, without a plan, when you have the luxury of time.  It is important to allow yourself time to relax, ‘drift’ or focus on nothing, shutting out external noise, distractions and pollution.  However there are other times when we need to make plans, set goals, read, learn and make the decision not to drift or procrastinate.  

Life should be about lifelong learning, self-development, improving our mind, body (health) and spirit.  No-one is going to do this for you, it is a conscious self-decision to make change, to improve your lifestyle or health.

I have been teaching health related fitness classes for many years, people have come and people have gone.  Most enjoying a class or session in that moment.  Feedback and testimonials indicate they enjoy and recommend the classes.  However I ask myself how much have I given, have I empowered them to make ongoing changes, to continue to improve or are they now drifting along or slipping backward?

It is with these thoughts I started writing structured courses for my regular class attendees.  I have been introducing a firm structure with learning aims and progressions. At the end of the course, I want attendees to have learnt, understood, practiced and achieved more than they would have at a regular fitness class.  I want them to have the knowledge and confidence to practice at home and come to class for inspiration, reinforcement and continued progression.  These courses have been running since the New Year, and although in its infancy, initial feedback has been incredible with re-booking’s and a waiting list as a recognizable endorsement!

With a view to my business plan, I recently needed to self-evaluate, acknowledge reality and change directions. 

When embarking on Inspired Health and Fitness back in July 2014, I had a vision, dream and passion to make the corporate world a fitter, happier and less stressful place by providing fitness wellbeing breaks.  See blog:  ‘Inspired Health and Fitness’ is now ready to be launched

The reality 6 months later is, very few employers are engaging or even considering a wellbeing strategy for their employees!  Some offer gym memberships or a discounted gym membership however the backing stops there!  There is little structure, encouragement or services made available to help employees become more active despite the cost of being unhealthy increasing; see BBC report by Nick Triggle 27th January 2015. 

It is also acknowledged by Public Health England and their Workplace Wellbeing Charter; that employers need to provide physical activity in the workplace!

Corporate wellbeing is still very much my vision and I hope one day to make a diffidence. 

I am currently working within my local community; Hornchurch, Elm Park and Rainham Essex providing an extensive programme of Pilates and yoga inspired classes and courses; giving options for individuals to drop in, or sign up for structured and progressive courses.  It would be fantastic to replicate this model in the corporate world.

I am loving life and living in this moment I also know there is so much more I can do. 

All I ask now is for you to take a look at where you are (work and life), take stock, self-evaluate and be decisive to make change where change is needed.  I ask you not to drift; make ‘it’ happen for you.

If you are reading this and have been inspired, have made changes or have experienced a better quality of life through exercise please add comments to this blog.  I would love to hear your story and feedback.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:     @IHFcouk 

Website:                       www.inspiredhealthandfitness.co.uk

Linkedin:                       Pauline Ward

Telephone:                    07821 969405

A New Year is always marked in time to take stock, evaluate, and make resolutions, wish lists or even a ‘bucket list’.  I am not going to write about ‘New Year resolutions’ as that was covered in a blog back in November; we looked at barriers (and excuses) you may have preventing you from making active, (healthy) changes to your lifestyle and how you can overcome them.  Blog - A New You Resolution.  This blog is about keeping momentum and putting a SPRING into 2015. 

Do you have a bucket list?  I haven’t really ever thought about it, mostly living day to day, week by week, month by month (and yes for me, year by year).  This year however is a big one.  I have a big birthday!  A joyous anniversary, a new job (vocation) and limitless opportunities.  The key word here is ‘opportunities’.  How many times in the past have I allowed opportunities to pass me by?  Simply moving in the groove and routine? 

To live our dreams we need to be agile and well.  For your body to move with the fluidity and functionality to achieve your dreams (or bucket list) you need to move regularly, stretch frequently, challenge and improve your stamina and strength.  You need to be healthy in body and mind.

How to do this?  There is no magic wand, you will need to take control and make changes to include some healthy lifestyle choices.  You will need to introduce some activities to help you do this.  Now is the time, not next week, month or year.  With today’s technology you have the resources to research and find a solution for yourself.  Type anything you want to achieve, or are interested in, into a search engine and the answer will spring before your eyes.  Look for a Personal Trainer, Boot Camps, or local Yoga, Pilates or dance fit classes.  The information is there for you.  Speak with your friends, join them in their activities or invite them to join you.  Buddy up, this has proven to work. 

Now you have researched your ideas make them happen, take out your year planner (yes, I said year planner) not just one week or month and bench mark the whole year.  Mark out a plan of action, factor in holidays and projects which may interrupt your schedule (consider alternatives during that time) and then commit to resume activities on the original or enhanced plan once the holiday or project is over.  If you are struggling with barriers, read my November blog A New You Resolution.

Finally back to your bucket list, dreams and aspirations.  Put a spring into 2015 and make it happen.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook:   Inspired Health and Fitness 

Follow me on twitter:        @IHFcouk 

Website:                         www.inspiredhealthandfitness.co.uk

Linkedin:                         Pauline Ward

Telephone:                      07821 969405

I have been teaching a special Christmas Pilates programme for my clients this week called ‘The 12 days of a Happy, Healthy and Pilates Christmas’.  The idea is, my clients learn a programme of essential moves at their class or during their One to One session; and then continue to practice these moves at home during the holiday period.  This is perfect for my clients as I teach each exercise thoroughly, building from the basic move and showing options to progress.  I also have a worksheet they can take home with the exercises they have learnt with teaching points. 

This is ideal for my clients, however what can I do for those of you who follow my blogs and live afar?  So here I am again (arising early; just after 5am) writing a blog/programme with 12 basic (non Pilates) exercises ‘you’ can do over the Christmas holiday to keep well and keep moving until the new year. 

You can work through the complete programme (all 12 exercises ‘The 12 days of Christmas Wellness’) from the start, repeating them all every day; or you can start on the first day of Christmas and add one more each day.

As with any new exercise routine please ensure you are well enough to exercise before your start.   If you have any doubts or concerns about your health, have any injuries or are pregnant speak with your doctor or health care practitioner first.

If all is well – here goes:

On the First day of Christmas: 

• Stand up from your chair and sit back down.  Repeat 12 times.
  

This simple movement you do every day, works your core (tummy), legs and bottom. 

On the Second day of Christmas:

• Stand up from your chair and rise up onto the balls of your feet, lower back down and sit back down. Repeat 12 times.
  

This works the lower leg (your calf muscle). 

On the Third day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.   Repeat 12 times.
  

This works your arms and shoulders. 

On the Fourth day of Christmas:

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out. Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.

This will mobilize your spine. 

On the Fifth day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out. Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  

This will work your hip flexors (the muscles at the front of your hip).

On the Sixth day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  

This will laterally flex your spine and work the stabilizing muscles in your side and waist. 

On the Seventh day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  

This will work the muscles on the outside of your legs and your core (tummy muscles) to stabilize. 

On the Eighth day of Christmas:  

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  

This will mobilize your pelvis and work your waist, legs and bottom. 

On the Ninth day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  
• Stand tall, feet a little apart breathe in, breathe out, lower your head forwards bringing your chin towards your chest and slowly roll down through the spine.  Slide your bottom rib towards your back bone, relax your head and arms.  Breathe in when you have rolled down completely and breathe out to roll back up to standing (keep tucking your ribs in).  Repeat 3 times.
  

This will work your spine in flexion (bending forward) and will help stretch the spine.  

On the Tenth day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  
• Stand tall, feet a little apart breathe in, breathe out, lower your head forwards bringing your chin towards your chest and slowly roll down through the spine.  Slide your bottom rib towards your back bone, relax your head and arms.  Breathe in when you have rolled down completely and breathe out to roll back up to standing (keep tucking your ribs in).  Repeat 3 times.
  
• Stand with feet apart, bend your knees outwards, lowering your bottom down and return to standing.  Repeat 12 times.
  

This works your legs and bottom. 

On the Eleventh day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  
• Stand tall, feet a little apart breathe in, breathe out, lower your head forwards bringing your chin towards your chest and slowly roll down through the spine.  Slide your bottom rib towards your back bone, relax your head and arms.  Breathe in when you have rolled down completely and breathe out to roll back up to standing (keep tucking your ribs in).  Repeat 3 times.
  
• Stand with feet apart, bend your knees outwards, lowering your bottom down and return to standing.  Repeat 12 times.
  
• Building onto the previous exercise as you return to standing, add a kick to your bottom by transferring weight onto your left leg, bend right knee to kick heel up behind and lower back to the floor.  Repeat with left leg.  Repeat 12 times on each side.
  

This works your hamstrings (the muscles at the back of your upper legs). 

On the Twelfth day of Christmas:  

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  
• Stand tall, feet a little apart breathe in, breathe out, lower your head forwards bringing your chin towards your chest and slowly roll down through the spine.  Slide your bottom rib towards your back bone, relax your head and arms.  Breathe in when you have rolled down completely and breathe out to roll back up to standing (keep tucking your ribs in).  Repeat 3 times.
  
• Stand with feet apart, bend your knees outwards, lowering your bottom down and return to standing.  Repeat 12 times.
  
• Building onto the previous exercise as you return to standing, add a kick to your bottom by transferring weight onto your left leg, bend right knee to kick heel up behind and lower back to the floor.  Repeat with left leg.  Repeat 12 times on each side.
• Continuing to build this exercise by adding a diagonal punch with the same arm, as your leg kicks up.  Repeat 12 times on each side.
  

This will work your upper body (arms) and will raise your heart rate slightly.

On the Thirteenth day of Christmas!  Read my previous blogs ‘A New You Resolution’ and ‘How to beat the Holiday Blues’.   

Blog - A New You Resolution
Blog - How to beat the Holiday Blues

Have a Happy and Healthy 2015

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:     @IHFcouk 

Website:                       www.inspiredhealthandfitness.co.uk

Linkedin:                       Pauline Ward

Telephone:                    07821 969405

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, I’ll start in April, I will start on Monday’.  All are delaying tactics and often not followed through. 

As in previous blogs, 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 use muscles which have been (mostly) sedentary, you may feel some soreness, however the rewards 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’s work a miracle and make time!  Think outside of the box.  Where is a 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.

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.

I’m not ‘Fit’ 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 excuses and not a reason to avoid leading a more active and health lifestyle. 

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.

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.

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 PT or instructor and set realistic (smart) goals.  Work towards those goals, smash them and set new goals.

Don’t wait for the New Year for a New You.  Start now, find activities you will love.   Work with a qualified and registered PT or instructor.  If finance is a barrier, look for a starting discount.  Gyms and Fitness Professionals want to work with you, so seek out the best opportunity and start now on your ‘New You Resolution’.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work. Passionate about Pilates.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook:   Inspired Health and Fitness 

Follow me on twitter:       @IHFcouk 

Website:                         www.inspiredhealthandfitness.co.uk

Linkedin:                         Pauline Ward

Telephone:                      07821 969405

Why bother correcting your posture when there are far more important things to worry about?  Posture was something we were nagged about at school and by our parents, ‘sit up straight’ a teacher would shout; ‘why’ you may think to yourself? 

What is important about our posture, how we stands, walk, sit and even lay down? 

Correct posture ensures optimal alignment of the skeletal frame, it offers stabilisation, balance and co-ordination of movement.  It allows your joints to move and stretch preventing referred alignment de-functionality and joint related pain.  

Poor posture could seriously compromise your ability move freely, if not now, most certainly in the future.

Optimum posture will vary from one person to the next; we are all different and there are many factors to take into consideration.  When looking at your posture you are considering the alignment and positioning of the skeletal segments.  The positioning of your feet, knees, pelvis, spinal-column, ribs, shoulders, arms, neck and head.  How these segments are positioned standing, sitting and laying down. 

To improve your posture you will need to be aware of factors which may affect your posture. 

• This could be your lifestyle, what you do at work or home.  Are you standing or sitting for many hours?  Is the same movement repeated?  Are your lifting or moving large/heavy objects or perhaps picking up and carrying children?  
• You may be a keen sports person or enjoy a hobby which requires repetitive movement.
• The choice of shoes your wear will impact your standing and walking posture.
• You may have genetic, hereditary posture related issues to consider.
• Your health, medical conditions or injuries will affect your posture.
• Age related bone composition will affect your posture.
  

All of these factors have an impact on your posture when moving and resting.  Although some cannot be avoided, we can take steps to address and improve our posture fairly quickly in the short term and with ongoing practice, the long term prognosis can be dramatically improved.

What can you do to help yourself?

If you are suffering from posture related issues and feel pain, you need to speak with a qualified physiotherapist, osteopath, chiropractor or medical professional.  They will be able to diagnose the issue and recommend a course of treatment and exercises.  At the end of any treatment you receive, your therapist may recommend Yoga or Pilates as an ongoing practice to assist and improve your posture.

Joseph Pilates wrote “Contrology (Pilates) develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit”.

In one of my previous blogs: 'Pilates is not just for girls!'  I have written about Pilates and the principles.

It is worth emphasizing that every Pilates exercise has been designed as part of a complete ‘system’ to move, glide and stretch the body.  When you are taught Pilates each exercise has sound underpinning intentions which are true to the Pilates ‘system’.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:     @IHFcouk 

Website:                       www.inspiredhealthandfitness.co.uk

Linkedin:                       Pauline Ward

Telephone:                    07821 969405

Stretching is currently a heated and controversial subject discussed, debated and deliberated by doctors, scientists, professors and fitness professionals with many differences of opinion.  I am not about to enter into that debate.  The theories and facts believed today will be reviewed and changed tomorrow.  New theories and research is continually evolving as we learn and understand more about our bodies and how they work.  We ask, can you stretch (lengthen) a ‘muscle’ to make it longer or will it return to the same length after the stretch and cool down?  If you stretch your ligaments or joints do they stay (long) stretched?  What about tendons? 

Bones, joints, muscles, ligaments and tendons support, assist and restrict our range of movement.  If they are not able to physically change in length (or return to the same length after stretching), how is our range of movement/flexibility improved?  Why do we stretch or need to stretch?  The answer is for most is simple, we stretch because it makes us feel good and assists us to move freely.

Is Joe Bloggs the business man or the mums at the school gate interested in the science?  For most, I’m guessing not!  However you will have your own agenda, ambitions, motivations and goals for stretching.  It could be, you want to be able to do the splits or a backbend by next summer!  If this is your desire, I would be curious and ask you why?

Flexibility and stretching, for most is not about being able to do the splits, or being a champion athlete or gymnast, it is about being able to move freely with agility and without pain.  We spend too many hours’ immobile, sitting at desks, in cars or at home relaxing or watching television.  This repeated posturing in today’s modern world is causing more detrimental effects on our health, range/freedom of movement than ever.  It is therefore imperative we move more and stretch our bodies to prevent regressive degeneration of our flexibility and movement.  Be it – muscles, joints or the bits in-between, the benefits of stretching far outweigh any arguments not to stretch.

• Practicing stretching will enhance your range of movement, allowing you to move freely in normal everyday life with less risk of injury.  Irrespective of your goals or motivation; to dig the garden, stepping onto or off the bus, getting up from the floor or dancing, the benefits are the same; ease and freedom of movement.
• Stretching makes you feel good, it relaxes the body, eases joints and releases tension.  Giving you mind, body and spirit wellbeing.
• Stretching will assist optimum posture (neutral spine) and reduce risk of back related pain.
• Stretching will improve your circulation assisting with the transportation of oxygenated blood around the body.

If you are unsure where to start, speak with a fitness professional/instructor or go to an exercise class where the emphasis is stretching.  This could be Yoga or Pilates where the exercise sessions will release tight spots in your spine and joints, strengthen supporting muscles and lengthen the whole body.  Inform the instructor of your motivations and what you want to achieve perhaps short term and long term goals.  When you have been taught safe stretching techniques; simple stretching exercises can be introduced into your everyday life.  A good instructor/trainer will give you homework!  Practice ideally every day, make it part of your daily routine (like cleaning your teeth).  Stretching practices need to be frequent or you will regress and lose any improvements you have achieved.

Keep moving and keep stretching.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:    @IHFcouk 

Website:                      www.inspiredhealthandfitness.co.uk

Linkedin:                      Pauline Ward

Telephone:                   07821 969405

Every week I receive enquiries asking if exercise will help manage stress!  The underlining reasons for these enquiries vary from a stressful job with the daily commute; managing the balancing act between home, children and chaotic family; occasionally it is someone undergoing IVF or a teenager studying for their GCSEs!
Life is stressful. 

The answer however is a resounding ‘yes’ exercise will help you manage your stress.  It may not take the stress away; but it will help you to control your emotions, clear your head and tackle the pressures of life today.

How is this?

• Exercise will help focus the mind.  When you exercise your mind and body have to work in harmony.  One cannot function without the other.  The exercise activity will divert your thoughts from the ‘stressful situation’ to the task at hand; ‘synchronisation of movement’.
• Exercise will stimulate breathing and muscle action which in turn will increase the supply of oxygenated blood to fuel the body.  
  
• Exercise will encourage you to control your breathing, sometimes slowing it down with deeper rhythmical breathes taking you to a more relaxed disposition.
  
• Repetitive exercise actions such as walking, running and cycling can calm the mind giving you time for contemplation (meditation).
  
• Stress and tension can manifest in the body like a coiled spring.  Stretching exercises can help release tension relaxing the body and mind.
  

As with most things in life one size will not fit all.  Try different activities; you want to do something you will enjoy something to make you feel good.  It could be fun, relaxing or even a little painful!  The proof will be in the pudding.  How do you feel at the end?  If it’s not great, try something else. 

Workout with a buddy, someone who enjoys the same activities as you do.  You are more likely to stick with it together than you are on your own. 

Make it a regular routine.  We are (mostly) creatures of habit; routine will give you a sense of order and control.

Have a quick fix when you need it; ‘bust a few moves’ from your emergency (active) tool kit.  There are some dynamic and invigoration movements to help release stress!  Only be aware of your surroundings and others around you.  I always use the example that a crowded Central Line platform may not be the best location for cartwheels! 

Relax – sometimes this is easier said than done!  If so find a class, activity or session where relaxation is taught.  Master the art of relaxation, practice and reap the benefits.  Again, relaxation techniques can be in your emergency stress busting 
tool kit.

If you are looking for innovative ideas or would like to introduce ‘Stress Buster’ sessions at home or work please do not hesitate to contact me. 

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing 

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:    @IHFcouk 

Website:                      www.inspiredhealthandfitness.co.uk

Linkedin:                      Pauline Ward

Telephone:                   07821 969405

I wanted to write this blog as the trend still seems to be ‘Pilates is for girls’.  Not so; and for those of you who are unaware of the history and benefits from Pilates please let me explain.  I also want to see if your perceptions change after reading this and if you agree Pilates is as beneficial to men as Yoga is to Ryan Giggs! 

‘Pilates’ is named after Joseph Pilates, who was born in Germany in the late 19th century.  However, it was not called Pilates until after his death in 1967.  Before this, it was called ‘Contrology’, the name itself explains a little more.  Contrology is a sequence of controlled prescriptive exercises using complete coordination of the body, mind and spirit.  Joseph was fascinated by the anatomy, movement and rhythm of wild animals and domestic pets he was also cognisant of his own physical appearance, strengths and weaknesses.  It is with this extraordinary innovative understanding and learning he introduced an exercise programme which is, more poignant in the 21st century (with today’s sedentary lifestyle) than is was in the early 20th century when he designed it!  And now over 100 years on, Pilates is respected and recommended by leading medical professionals for rehabilitation and enhancement of the body’s performance and functionality.  

Pilates incorporates six original principles: Breathing, Centring, Concentration, Control, Precision and Flow.  If you relate this to a game of football (or any sport) I’m sure you agree it hits the nail on the head!

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, low 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 and beauty of movement of wild animals, flow will enhance the cohesive, seamless, articulation of movement.

Now with this in mind what sports or activities do you think would benefit from Pilates?  Football, Rugby, Golf, Running to name but a few.  At home and in your professional life, office workers, nurses/doctors/carers, hairdressers, shop/bar workers, builders and gardeners would all benefit from Pilates.

Today, Pilates is very popular with woman, but we still see very few men.  There has been an increase in the number of men attending classes however I feel we still have some way to go before the stigma of ‘Pilates is for girls’ is changed.  It is also perceived as an easy workout; this is not so.  When you have mastered the essential exercises, the intermediate and advance options would challenge the strongest elite athlete, sportsman or individual.

The fundamental benefits of Pilates should surpass any gender stigma and be celebrated by both men and women.  Pilates will harmonise the body, stimulate the mind and lift the spirit.  So come on boys, what have you to lose?

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:    @IHFcouk 

Website:                      www.inspiredhealthandfitness.co.uk

Linkedin:                      Pauline Ward

Telephone:                   07821 969405

Sadly, I am not going to mention anything new; nevertheless, sometimes we need to hear, see and internalise the same information many times before the penny finally drops and we are called to action.  I am hoping this blog is the 'Eureka Moment' and this happens for you.  Yes; I am referring to the lady sitting on the comfy seat in the corner of the carriage on her daily commute to work and the guy sitting at his desk for yet another very long sedentary day!  This also applies to an estimated 25,000 (black cab) drivers and over 67,000 private hire drivers in London as well as hundreds of thousands of office workers, chauffeurs and drivers worldwide.

Refresh; what are the possible consequences from sedentary lifestyle? Cancer, heart disease, diabetes, DVTs and respiratory ailments.  Not to mention feeling lethargic, lacking in energy, poor mobility and back pain to reference just a few.  This is not new research, in fact, an article written by Mike Adams the Health Ranger Editor of NaturalNews.com published on 28th July 2004 ‘Sedentary lifestyle causes more deaths than smoking’.  I recommend everyone to read this article: http://www.naturalnews.com/001547.html 

More recently in The Lancet 13th August 2014 it says: Diabetes prevalence has increased at an unprecedented rate worldwide, mostly because of ageing populations, rising obesity rates, unhealthy eating habits, and increasingly sedentary lifestyles.1 Diabetes, mostly type 2, now affects a staggering 347 million people worldwide.1 Presently, close to 10% of adults have been diagnosed with the disease, with the highest prevalence in developed nations such as the USA.1However, these figures are just the tip of the iceberg.  http://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70172-X/fulltext

Why is it, 10 years on, little to no progress has been made?  Why is ‘moving more’ so low on our list of priorities that we simply ignore it?  Let’s stop and think for a few moments; what is most important to us and where would we be without good health?  Most would say their family (husband, wife, partner or children) are most important.  You, however, are central within that mix and it is good health and wellbeing that will give you the golden ticket to longevity and not just existing.  It is not rocket science just plain common sense; ‘move more’ and sit less. 

In my previous blogs I have said ‘find activities you will enjoy’.  You don’t have to go to the gym or sign up for exercise classes.  You simply need to move more.  Move more at home, move more at work, move more in everyday life.  

Think of a triangle with 3 layers, the bottom layer is every day activity.  This is the biggest layer and is essential for life.  This simply says ‘move more every day’.   We should be moving for most of the day (this is how the human body was designed) we were not designed to sit.  Our predecessors were hunters and gathers and most of our ancestors worked the land or had jobs which were labour-intensive.  In today’s world were have taken the ‘labour’ out of most work.  We therefore need to address the balance, move, walk, stretch, reach and react physically to stimulate muscle function and circulation.

The second layer is; be active (exercise) for 2 hours and 30 minutes each week.  The NHS has published guidelines on how much physical activity we should do to keep healthy: http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx

The third layer is the epitome layer where specific (extra) activities are introduced to facilitate results.  This can be rehabilitation, weight loss, improved performance, to be faster, to be stronger etc.  

If you have just read this blog and consider your lifestyle as sedentary or inactive, stand up and move more.  Go fetch a glass of water, walk to the other side of the office and speak with a colleague rather than email or call, go to the shops for a newspaper.  Moving more could save your life.

Now to finish; I must get up and move more!

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness 

Follow me on twitter:    @IHFcouk 

Website:                      www.inspiredhealthandfitness.co.uk

Linkedin:                      Pauline Ward

Telephone:                   07821 969405

I have personal experience of this scenario; 5 years ago I returned to work after cancer and major surgery.  The main challenges are the journey to and from work and having the energy to complete a productive day.

Here are some tips to help ease you (or the employees you are responsible for) back into work:

Plan your journey 

The journey will be easier travelling outside of normal working hours.  Consider a later start and earlier finish to your day when first returning.  If your job allows, look into working from home every other day.

Take breaks during the day

It is healthier to allow frequent shorter breaks than one hour at lunch time.  Speak with your employer about the options available to you.  Move away from your desk.  I know if I sit at my desk, I will answer the phone, I will just reply to one more email, I will continue working!  This is not a break – move away from your desk or workstation!  You may be interested in a Power Break, The Stress Buster or the Back Care Programme as an active option: http://www.inspiredhealthandfitness.co.uk/our-services.html  these can be provided in just 10 minutes.

Eat well

Food is your fuel for the day.  Plan ahead and bring healthy food to work with you.  You are looking to eat foods which are rich in vitamins, protein and zinc.  Fruit and vegetables especially broccoli, greens, peppers and berries will help recovery.  Also include eggs, pulses and nuts as these are nutrition rich foods.  Foods high in fibre will promote a healthy digestive tract allowing you to absorb more of the foods nutrients.   Eat often, small meals and healthy snacks will get you through the day and keep your energy up.  Move away from your desk to eat.  It is unhealthy to eat at the work station.  To eat in another room will encourage you to move (a little) more often.

Introduce some gentle exercise

You may have been given an exercise sheet after surgery.  If not ask for recommended exercises and make time to do them.  Exercise will enable you to recover sooner.   Inspired Health and Fitness can work with you on specific exercises or introduce an exercise plan.  With face to face encouragement from an experienced instructor and time allocated during the day for some gentle exercise, your recovery will be quicker.  Employers will want you back at the top of your game as soon as possible.

Relax and get a good night’s sleep

Your body and mind will heal best if you get a good night’s sleep.  Try to establish a routine working with your optimum body clock.  Sleep when your body and mind tells you to.   If you find it difficult to sleep, try breathing exercises, easy reading, listening to music or other relaxation techniques.

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work

Pauline Ward

Business Owner and Fitness Professional

Follow me on facebook: Inspired Health and Fitness

Follow me on twitter:    @IHFcouk

Website:                      www.inspiredhealthandfitness.co.uk

Linkedin:                      Pauline Ward

Telephone:                   07821 969405