DIANE KRUGER BARES her TAUT PILATES TUMMY

German model-turned-actress Diane Kruger showed off a very toned stomach as she left a Pilates class in West Hollywood yesterday. The lean actress wore a grey cropped tank-top and tight black leggings that revealed her taut Pilates physique. The former fashion model is a huge fan of Pilates and says that it is thanks to this exercise regime that her body is as toned as it is at 38 years of age. 

When Diane is not attending her regular Pilates classes she likes to exercise outdoors and can often be found hiking and/or cycling. Kruger admits that she is not a fan of gyms. The girlfriend of actor Joshua Jackson also credits her slim figure to healthy eating. She tries to eat organic whenever possible and only splurges on not-so-good food once every fortnight. Kruger does not endorse any diets;"I don't believe in any of those silly diets where you cut something out for six months and you lose 30 pounds. I really believe that your body needs everything (all food groups)."

Diane admits that there is one thing missed from her taut physique: a big bottom! "I have always dreamt of having a bubble butt- the Beyonce butt. But it's just not gonna happen. I've tried really hard! We always want what we can't have". Keep up the Pilates Diane and your gluts will stay super toned! 

Want to tone your behind like Diane Kruger? Interesting in leaning down instead of bulking up? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com. 

x The Premium Pilates Team

Images by dailymail.co.uk, popsugar.com

THE LOW DOWN on MUSCLE CRAMPS

This winter I have witnessed a vast increase of clients experiencing muscle cramps during their Pilates workouts. Muscle cramps occur when a muscle becomes tight (contracts) without you consciously trying to tighten it and will not relax. This involuntary tightening of a muscle most frequently occurs in the back of the lower leg (the calf), the back of the thigh (the hamstring) or the front of the thigh (the quadricep). Cramps in the feet, hands, arms, abdomen and the rib cage are also common. 

Muscle cramps can be caused by a multiple of things, such as injury, overuse of this muscle, staying in one position for a long time, strain and low levels of particular minerals in the body. The most common cause of muscle cramps is dehydration. Because we live in such a hot and humid climate in Brisbane (and most parts of Australia) we are more susceptible to muscle cramps during activity, as we experience more fluid loss. Fluid is vital as it assists muscles to contract and relax in addition to hydrating muscle cells. 

If the body does not maintain an adequate supply of water throughout the day, muscles will not work as effectively as they should and hence strain and cramping will occur. Drinking water throughout the entire day is a great proactive step to take to avoid muscle cramps during physical activity. The fact that it is winter and cold is no excuse not to drink water! Place a large water bottle at your desk in your eye line and/or make the effort to take a water bottle in your bag with you wherever you go. A lot of our clients drink Green Tea Hawaii, a highly concentrated form of green tea and noni, with their water pre and/or post workouts, which keeps their muscles hydrated and their energy levels high. Click here to find out more about Green Tea Hawaii. 

These inconvenient cramps can also be subdued by stretching the muscle when you feel it about to cramp. Or better yet, take a proactive approach and try to stretch the muscles that you feel are tight throughout the day as well as before and after your workout. See our blog post from last week about stretching for more information! 

Muscle cramps can also occur when your body experiences low levels of minerals such as potassium, calcium and/or magnesium. 

Potassium is essential for muscle cells to function at their greatest efficiency. Low levels of potassium will result in these cells being unable to re-energise as quickly as is required. The best water to treat low potassium levels is to eat potassium-rich foods, such as bananas, strawberries, avocados, kiwifruit, oranges, apricots and cantaloupe. Beef, turkey and fish are also full of potassium and are absorbed more effectively when eaten alongside green leafy vegetables, tomatoes, mushrooms, peas and/or beetroot. Oral potassium supplements can also be taken to ensure that one's potassium level stays within a healthy and steady range. Many multivitamins on the market contain potassium. Ask your doctor and/or a specialist about which supplement they recommend. 

Calcium is fundamental for normal muscle and nerve function, among other things. To increase your calcium intake try to consume more green leafy vegetables such as spinach, sardines and salmon, red beans and/or seaweed. Dairy products also contain high levels of calcium, as do oranges and several cereals. 

Magnesium regulates numerous biochemical reactions in the body, including muscle and nerve function, blood glucose control and blood pressure. This mineral can be found in green leafy vegetables as well as legumes, nuts and whole grains. This mineral has also been added to some cereals and other fortified foods. Magnesium supplements are another way to go to get your recommended daily intake, however we suggest that you go to a health food store, pharmacy or see a doctor for assistance instead of buying online. Bottled, mineral and tap water also contain magnesium, so drink up! (NB: the amount of magnesium in water varies due to the brand and source of the water). 

In summary: Get on the water, get into the habit of stretching and fill your body with foods rich in potassium, calcium and magnesium to avoid those pesky muscle cramps! 

x the Premium Pilates team 

image from http://ksi.uconn.edu. 

PUMPKIN, BROCCOLI & COCONUT MIXUP

I have been trying to incorporate more vegetables into my daily intake recently. It’s been a bit of a struggle. Don’t get me wrong, I do honestly like vegetables, but as they can take some time to prepare I find myself reaching for rice or corn cakes to curb my appetite. And whilst these aren’t bad for you in moderation, I find that when I increase my weekly vegetable intake I build up a fierce immunity to winter illnesses (and also feel really healthy and energised!). As some of my readers may know, I seem to go through food phases and right now its all about vegetables to ward off those nasty winter flus. Because no one has the time for these. I hope you enjoy this pumpkin, broccoli and coconut dish as much as I did…throw in some walnuts and/or another herb if you want added flavour. And don't throw away the broccoli stalk- they taste so good in this dish. 

INGREDIENTS

•   1 tablespoon coconut oil 

•   1 large garlic clove, finely chopped

•   1/2 medium pumpkin or 1/4 large pumpkin, skin & seeds removed and cut into even pieces

•   sea salt 

•   1 head of broccoli, cut into even florets & stalk cut into even slices 

•   1/2 cup gluten-free vegetable stock 

•   1/2 cup shredded coconut 

•   1-2 tablespoons fresh parsley, finely chopped

COOKING 

1. Heat oil in a large saucepan over medium-high heat. Add garlic, pumpkin and a pinch of salt to the pan and cook, stirring frequently to sauté, for 4-5 minutes or until pumpkin is almost tender and slightly golden. Add broccoli and chicken stock and keep stirring often for a few minutes or until stock has reduced completely. Remove from pan and place in a medium serving bowl. Place shredded coconut in the pan and cook for just 30 seconds to a 1 minute or until coconut is toasted and just golden. Remove from heat and sprinkle over the pumpkin and broccoli and scatter fresh parsley on top. Serve warm. 

Serves / 2 

Total Preparation time / 10 minutes 

Total Cooking time / 12 minutes 

x Emily 

STRETCH IT OUT on SATURDAYS!

Recently we at the studio have noticed that several of our clients are tightening up over the colder months. When the temperature drops hip flexors, hamstrings, gluts and calves all seen to seize up. We know you all know that stretching is important and should be a part of your daily routine, but have you ever wondered why exactly? Here's the lowdown on why we keep harping on about stretching and why it is essential for a healthy body:

Stretching: 

1. Improves your performance in physical activities by enhancing your muscular co-ordination,

2. Allows your muscles to work as effectively as possible by reducing tension,

3. Improves circulation by increasing the flow of blood and supply of nutrients to the muscles,

4. Increases energy levels (resulting from increased circulation),

5. Reduces stress, as stretching relaxes tense muscles accompanied with stress, 

6. Lowers your risk of injury by assisting the joints to move through their full range of motion,

7. Improves your posture by preventing your muscles from getting tight, 

8. Reduces lower back pain, by improving the range of motion and flexibility of the hamstrings and muscles of the hips and pelvis to decrease the pressure on your spine that leads to lower back pain,

9. Assists in enhancing cardiovascular health, as stretching improves artery function and lowers blood pressure, 

10. Increases flexibility, which is the degree to which an individual muscle can lengthen. Lack of flexibility results in slow and less fluid movements, which makes one more vulnerable to muscle strains, ligament sprains and other injuries, and

11. It gives you a greater sense of well-being! This is because stretching is an exercise and is therefore it an endorphin-boosting activity that improves your mood. 

If you know that you cannot stretch at home unsupervised, we have a solution!! Premium Pilates studio is now offering a STRETCH CLASS! Commencing this Saturday the 24th of January from 8:30-9:15am, this class will be available every Saturday ongoing. And if you really love the class we are open to adding MORE timeslots! All you have to do is click here to book online if you are a first timer to the studio, call 0402 680 724, email inquiries@premiumpilatesstudio.com or book at the studio or by accessing your own personal online account if you are already a member of the studio! 

And for those that cannot make the Saturday stretch class we have included four must do stretches below: 

 Calf stretch

Stand normally, then take a step forward with one leg into a lunge. Use a wall or something sturdy to place your hands if you need assistance balancing. Keep the back foot flat on the floor as you transfer the weight onto the front leg. You should feel a stretch in the calf of the back leg. Hold for a minimum of 30 seconds, then swap legs. Repeat whenever you find yourself standing throughout the day! 

Hip flexor stretch

·      Start kneeling on both knees, legs hip distance apart (if knees are sensitive place a towel folded up once or twice underneath the knee or fold your mat over). Bend your left leg to 90 degrees, placing the sole of the foot on the floor in front, left ankle in line with the left knee. Pelvis and hips square to the front. Think of tucking the pubic bone up towards the belly button and tucking the bottom under, flattening out the back. Exhale and try to tuck pelvis under a little more. Hold for a minimum of 30 seconds, and then change legs. Repeat 2-3 times a day. 

Glut stretch supine

·      Lying on back, knees bent to 45 degrees and feet hip distance apart. Cross the left ankle over the right knee and think of keeping the left knee wide. If you need more of a stretch, hold onto the back of the right knee with both hands and draw the right knee towards the chest, whilst keeping the tailbone on the floor. Head relaxed on the floor if you can, otherwise chin tucked in, shoulders away from ears. Hold for a minimum of 30 seconds then swap sides. Repeat 2 x a day. 

Hamstring stretch

·      Lying on back, knees bent to 45 degrees and feet hip distance apart. Place the hands behind one knee, shin or ankle depending on your flexibility and try to straighten the leg up towards the ceiling, keeping the tailbone on the floor. (If you have a Pilates circle or a towel you can do this stretch assisted, like Emily is showing in the photo above). Keep a neutral spine with the tailbone on the floor as you try to straighten the back of the knee of the leg you are stretching. To may the stretch more intense, extend the free leg along the floor. Hold for a minimum of 30 seconds then swap legs. Repeat 2 x a day. 

x the Premium Pilates team!