SUGAR: WHY IT GETS SUCH A BAD WRAP and TIPS TO REDUCE YOUR INTAKE

Desperately trying to cut down on sugar but perhaps not sure of how to do so, to what extent and why you need to do so? We break down all things sugar below: 

The Ugly Truth 

Many of us consume much more sugar than we realise and by the end of the day have far exceeded the maximum of six teaspoons a day recommended for an adult, which is 25 grams and around 5% of our total daily energy intake. This may sound like a lot, however, a reputable scientific study revealed that the average Australian consumes around 27 teaspoons of sugar a day! That is 4.5 times more sugar than we should be putting into our bodies and 22.5% of our daily energy intake! It is therefore apparent that the vast majority of us could use some helpful tips to reduce our daily sugar intake. 

The Debate: Is Sugar the Bad Guy?

Sugar has been accused of causing the developed world's obesity epidemic, of having harmful effects on metabolism and of contributing to numerous illnesses and diseases, such as heart and liver disease, diabetes and even cancer. In addition, sugar is packed full of unnecessary calories, contains no nutrients whatsoever and causes tooth decay. 

It appears that some experts in the Health industry are in disagreement regarding how much sugar is to blame for the developed world's increasing obesity and diabetes problem. Associate professor Tim Gill, of the Boden Institute of Obesity Nutrition and Exercise at Sydney University, believes that sugar is not the only food to blame. “Sugar isn’t the sole cause of obesity and isn’t the source of all evil, but we know that cutting back is an effective way of restricting calories."

However Dr Joseph Mercola, a well known American physician, firmly states that "death by sugar is not an overstatement…Evidence is mounting that sugar is the primary factor causing not just obesity, but also chronic and lethal disease."

One of the leading experts on childhood obesity, Dr. Robert Lustig, (Professor of Pediatrics in the Division of Endocrinology at the University of California, San Francisco), is in complete agreement with Dr Mercola's statement. "(Sugar) is a poison..." Lustig gave a lecture called 'Sugar: The Bitter Truth' back in 2009 which went viral due to its very interesting content. If you are interested in this topic, click here to view the lecture! 

Tips to help us cut down on the sweet stuff 

Given the amount of scary 'additional sugar' hidden in so much food (think all low-fat or fat-free products) the vast majority of us should be actively trying to cut down on the sweet stuff. Here's some helpful ideas to reduce your daily intake: 

*Take a long, hard and honest look at everything you are eating. Ask yourself; are you eating a balanced diet? Very often people crave sugar when they are low in one or more essential food groups, including fruits, vegetables and/or whole grains. You will also find that if you regularly consume processed and unnatural food, you will want more sugar. 

*Eat fruit! Two servings a day can decrease your cravings for refined sugar, as you are consuming natural sugar. Berries, oranges, kiwifruit and apples are recommended. 

*Swap your sugary foods for sour foods, including apple cider & regular vinegar, greek yoghurt, kimichi, lemon, lime, grapefruit. Obviously do not eat a whole lemon (unless you want to!) but instead of adding sugar to a salad dressing or marinade, add a tablespoon of lime or vinegar. The taste will still be delicious and you will save on calories! 

*Drink more water and less sweetened drinks, if you cannot cut them out completely. Try replacing soft drink (even diet) with sparkling water and lemon or lime so you still feel like you are drinking a treat. Try to drink herbal tea whenever possible. 

*If you like your coffee and black tea, gradually reduce the amount of sugar that you stir in every day or week. You will slowly find that you need way less sugar, if any, that you used to use! If you like milk in your hot drinks, take a look at the sugar content in your milk. Could you purchase a milk with less or no artificial sweetener?

*Begin your day with protein to keep you fuller for longer and to deter sugary cravings. I love to start my days with a soft boiled egg, avocado and a piece of bread, as I find I crave less sugar than if I start my day with porridge and honey. 

*Try to eat as many whole foods and as little (if any) processed foods as you can. This one is a little obvious but we feel it should still be in the tips! Attack sugary cravings head on by having lots of healthy snacks on hand, including nuts, dried fruit, raw vegetables, etc. 

*Get your slumber on! When you are sleep deprived your body craves more sugar. 

*Eat regularly to maintain your blood sugar levels. Once you start skipping meals, your blood sugar starts to drop and you will crave sweets. 

*Add spices to your food so that your food is flavourful without needing to add sugar. I like to add ground cinnamon to banana bread instead of brown sugar, ground sumac to roast pumpkin instead of maple syrup and ginger to juices & smoothies instead of honey. 

*We have saved the best for last: Exercise! Exercise produces endorphins, as does the consumption of sugar. Why not burn calories instead of consuming them? And where better to do this than at our studio! Come try Premium Pilates Studio today by calling 0402 680 724, emailing us at inquiries@premiumpilatesstudio.com or visiting us online by clicking here. If you do not live locally to us try our online Pilates series by going to http://velocollege.com/course/howtobeawesomeatpilates10/ . 

 Lets combat sugar together!! 

from the Premium Pilates studio team 

http://www.medicaldaily.com/added-sugar-balanced-diet-fruits-and-vegetables-whole-grains-sweet-drinks-388933, http://www.bodyandsoul.com.au/nutrition/nutrition+tips/could+you+cut+your+sugar+intake+to+6+teaspoons+a+dayr,30199, http://articles.mercola.com/sites/articles/archive/2011/05/02/is-sugar-toxic.aspx, http://www.oakvillefamilyhealth.com/wp-content/uploads/2016/03/too-much-sugar.jpg

HEALTHIER CHOICES FOR EASTER

As I am not immune to desiring some mouth watering chocolate around Easter time I hardly expect anyone else to be! There's something about Easter chocolate that just makes it taste so much better than regular chocolate. Whilst I am realistic that I and most of you will have a chocolate egg or two around this holiday season, I am going to work really hard not to binge or overindulge. I want to enjoy my Easter treats and be able to stop at one, or two or three at the most! Here are my little tips for not overdoing it over the next few days: 

1. Get some Dark Chocolate into you

Whilst I'm still getting used to this acquired rich taste, I will be aiming to buy mostly dark chocolate Easter treats. In an effort to make Easter more healthy, I told my mum several years ago to only buy me and my husband dark chocolate for Easter and she has dutifully stuck to this! If your loved ones want to buy you chocolate, go dark. 70 % or higher dark chocolate is not filled with any of the nasty sugars, syrups or preservatives that milk and white chocolate contain. In addition, cacao (the main ingredient in dark chocolate) has been proven to decrease blood pressure and lower the risk of heart disease. Look for a dark chocolate egg, bunny or carrot that has simple and few ingredients, that is, cacao being the primary ingredient, sugar, vanilla and just a little bit of milk. You won't be able to eat as much dark chocolate as you can milk or white and your body will thank you for it! 

2. Swap Eggs for Chocolate Covered Fruit or Nuts

This is a great and fun exercise for the whole family! Melt your chocolate (try to make a percentage if not all of the chocolate dark!) in a pan over low heat and chop up fresh fruit; think strawberries, banana, pear etc. Dip the fruit in the chocolate and voila, you have a healthier desert! You can also do this little trick with nuts. I have done this several times when I have a chocolate craving and I find that using fruit with melted dark chocolate cuts the bitterness of strong dark chocolate! 

3. Buy all Individually-wrapped gifts

This is a good one! I use this rule throughout the year, not just for Easter. When I crave chocolate something ridiculous, I buy myself a small fun-size bar (such as a little Freddo frog) instead of going for the block of chocolate. Therefore I am not left with any form of temptation to eat more (as I do not have anymore!) and I feel like I got my chocolate fix. Give the gift of little eggs to friends and family and to yourself, so that each time they and you have to unwrap another chocolate you have time to think about what you are doing and to think if you really want/need another egg. 

4. Drink Tea 

I often drink peppermint, green or lemon infused tea when I have a craving for anything sugary. It has the effect of filling me up with warmth and energy as well as decreasing my appetite for sugar. After having an easter treat, brew some tea for yourself and enjoy sipping it. 

5. Exercise does not stop over the holidays

Just because you are holiday does not mean that you can stop all forms of exercising! If anything, you should be exercising just as much, if not MORE than you do during your usual week as you are not working! Whilst your usual workout haunt may not be open over Easter (we need a break too!) there are many other options for you. A walk feels so much nicer when you do not have to hurry to work or rush the kids to school straight after. Some Pilates or Yoga on a mat makes your body feel so much better when it is done! Incidental exercise, that is, playing in the backyard or park with your dogs or kids, is so much easier to fit in when you aren't running around town during your work week. 

Have a very safe, happy and healthy Easter everyone!! We will be back in the studio from Tuesday the 29th of March to work off the small amount of treats you consumed! 

x Premium Pilates Studio

image by http://www.mytrainer.com.au/files/nrteUploadFiles/32F102F201283A323A02PM.jpg

CHILDHOOD OBESITY IN AUSTRALIA: ENTER PILATES for CHILDREN

The prevalence of childhood obesity is something that affects more of the world than we may be aware. I know that I for one used to think of childhood obesity as being purely North America's problem, however Australia and other countries and nations are no longer exempt from the spreading of this disease. Between the years of 1985 and 1995 childhood obesity both doubled and tripled in Australia. The results from a 2007-2008 study revealed that one in four Australia children aged between 5-17 years are classified as overweight or obese (thats 25%), however this number could be and very possibly may be higher now in 2016. Even more shocking is the fact that almost two out of three Australian adults are obese (around 63%). It has been proven that obese children have a 25-50% chance of becoming obese adults. 

This is really scary to me. Being overweight and obese is the second biggest contributor to disease. As a result overweight and obese children are at a much greater risk of developing health problems during their lives, such as high blood pressure, bowel diseases and bowel cancer, heart attack, stroke and type 2 diabetes. We should be giving the children of Australia and of the world the best possible chance at living a long and healthy life. Being proactive is the best way to tackle this issue, as the ramifications of having an overweight and obese population are vast; including but not limited to psychological, physical and financial burdens being placed on our society. Prevention of children becoming obese is the easiest and most inexpensive strategy that we can utilise. 

Here we tie in Pilates! One of the paramount causes of childhood obesity is the absence or severe insufficiency of exercise. The other is of course diet, however I have recently noticed (as I am sure you all have to) a major push in the community and Australia towards healthier eating. Therefore the issue I have chosen to discuss today is the decline of children involved in physical activity. Children of today are adopting an increasingly sedentary lifestyle, due to the increase in availability and popularity of television, video games and all things IT. If children are not being taught to move their bodies daily, how do we expect that their behaviour will be any different in adulthood? Studies have actually proven that children who are involved in any type of physical activity are more likely to continue living a healthy and active lifestyle throughout the rest of their lives. We as a society need to ingrain exercise into our children's' lives; we need to make moving the body and exercise a fun and entertaining activity to perform everyday. School sport is one way to incorporate physical activity into a child's life, however it is not enough. Children should be playing sport before or after school and / or engaging in exercise on the weekends. As a society and in our smaller communities, even as small as our immediate households, we need to teach children that a healthy lifestyle is a gift that they are very lucky to have been given. 

So, what can Pilates provide children with that other types of exercise may not be able to? Here's a few benefits specific for children that Pilates brings to the table: 

• It is low-impact, which is very safe for children who may be slightly clumsy or accident prone,
• It offers an alternative exercise routine for children that do not like 'standard' exercise, such as running, swimming, playing team sports,
• This form of exercise can be done anywhere with next to no props needed, therefore it is very accessible and available,
• It is inexpensive,
• It can be an interactive form of physical activity, if done in a class setting, which is great for teaching children social skills,
• It teaches children about body awareness. This is vital as children benefit greatly in childhood and later in life from developing correct posture, proper movement patterns of their muscles and good stability,
• Increased body awareness results in improved self-esteem and self-confidence,
• Pilates instructs children how to activate and strengthen their core, which is crucial to preventing injury,
• It improves balance, coordination, muscle memory and joint flexibility, which in turn can enhance a child's performance in other forms of sport, such as swimming, running, etc,
• Pilates educates children on how to develop and continue to grow a body-mind-muscle connection, and lastly,
• Pilates has actually been proven as a form of physical fitness that children gain enjoyment from!

Please note that it does take two to tango and that exercise alone will not prevent obesity. Children should be eating as healthy as nutrition-conscious adults, if not healthier, as they are very susceptible at a young age and are doing tremendous amounts of growing. 

How can Premium Pilates Studio help? Most of our instructors have Blue Cards and are therefore licensed to instruct children. We have seen several child clients of ours experience the benefits of Pilates over the past few years. Call us today on 0402 680 724, visit us online at premiumpilatesstudio.com or email us at inquiries@premiumpilatesstudio.com today.

The Premium Pilates Studio team 

Information and images from: 

http://www.timesofmalta.com/articles/view/20160117/health-fitness/Pilates-for-children-get-up-and-go.599028, http://www.aihw.gov.au/overweight-and-obesity/, http://www.pppcronulla.com.au/wp-content/uploads/2014/05/Childrens-Pilates.jpg, http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/childhood-obesity/

TWO PILATES EXERCISES TO SLIM YOUR SIDES

Muffin-tops be gone with these two Pilates exercises to slim down your sides! Double Leg Lift & Side Bend target and isolate the waist like no other exercises can! Have a read through the instructions for both exercises and watch the video to make sure that your movements look similar and that your technique is spot-on. These exercises must be performed at least once a week or three to four times a week for best results. Enjoy this complimentary Premium Pilates Home Workout! 

1. Double Leg Lift 

Setup: 

Lying on one side, bottom arm and legs outstretched and in one long straight line, hips stacked one on top of each other, ear rests on bottom bicep. Neutral spine, legs squeezed together, toes pointed, top hand rests lightly on ground in front of chest or rests on your top thigh to challenge your stability. Try to have a small gap or the illusion of a small gap between the underneath side of your waist and the mat by lengthening your side and thinking of drawing your hip bones towards each other. 

The Move: 

Inhale through the nose to prepare, drawing in the deep abs. Exhale through the mouth, squeezing the bottom rib on the top side of the waist towards the top hip and lifting the legs off the floor, losing the gap we spoke about above. Only lift the legs as high as you can without rolling the top hip backwards. Inhale to lower the legs with control. To make harder, lift your head as you lift the legs, keeping the chin tucked in. Either keep the front hand on the ground or reach it down your top thigh for an extra challenge. 

How many: 20 reps 

Focus on: 

-  Using the top side of the waist and the deep abs to lift the legs, instead of using the legs or lower back  

- Really squeezing the legs together; imagine that they are glued together (like a mermaid!)

- Keeping the shoulders and the neck relaxed and not working 

Challenge: 

1. After 20 reps hold the legs in the air and keep the squeeze on the waist as you lift and lower the top leg 15 times, keeping the height of the bottom leg and the hips still. 

2. After completing challenge number 1, squeeze both legs together in the air and lower and lift the bottom leg 15 times, keeping the height of the top leg and the hips still. 

3. After completing challenge number 2, squeeze both legs together in the air and use the top side of the waist to pulse both legs up and down 15 times. Try to pulse at the top range and do not let the legs touch the floor. 

2. Side Bend 

Setup: 

Sit on one hip, placing one hand two hands distance away from this hip. Bottom knee is bent just shy of 90 degrees and the knee is slightly in front of the body. Top leg is also bent just shy of 90 degrees and the top foot rests in front of the bottom ankle. Top knee points up to the ceiling, hips point straight ahead, shoulders down & back, neck relaxed, chin tucked. Think of lifting up the underneath side of the waist, lifting up and out of the wrist and hand on the ground. Other arm reaches out in front of the bottom hip. 

The Move: 

Inhale through the nose to prepare, drawing in the deep abs. Exhale through the mouth, squeezing the underneath side of the waist and pressing into the top foot to extend the legs and lift up into the side bend, reaching the arm up to the ceiling or over your head (like in the 2nd photo below) for a challenge. Inhale to slowly lower back into the start position with control. 

How many: 10 reps 

Focus on: 

-  Using the top side of the waist and the deep abs to lift the body into the bend

- Lifting up the underneath side of the waist before you side bend every time. Think of lifting up and out of the wrist and hand on the ground. 

- Really squeezing the legs together as you extend the legs

- Keeping the shoulders and the neck relaxed

Challenge: 

1. Do not lower the hip back down to the ground between side bends; instead hover the bottom hip just slightly above the ground each time.

2. After you have completed 10 side bends hold up in the side bend and 'Thread the Needle'; reach the top arm up the ceiling, reaching through the fingers. Inhale to 'thread' this arm underneath the waist,  arm bends. Exhale to reach the arm back up towards the ceiling, fingers long and arm straight. Try to keep the hips as still as you can. 

Remember that all things are difficult before they are easy...so stick with these side exercises and they will get easier every time you do them! Let us know how you go! 

x the PPS team 

FIVE SIMPLE EXERCISES TO TONE YOUR ABS FOR SUMMER

Below are five simple abdominal exercises to get your abs ready for the beach! These exercises must be performed at least once a week or daily for best results. Unroll your mat and have a go! Have a read through each exercise and watch the video to make sure that your movements look similar and that your technique is spot-on as you need to do each exercise correctly to achieve results! Enjoy this complimentary Premium Pilates Home Workout! 

1. Abdominal Curl 

Setup: Spine imprinted (pubic bone slightly tucked up towards the belly whilst the bottom stays on the floor as the spinal vertebrae 'imprints' itself gently down into the mat), legs in tabletop, legs squeezed together. Hands interlaced behind head, head heavy in hands, chin tucked and neck long. 

The Move: Inhale through the nose to prepare, tightening the core. Exhale through the mouth, using the abs to curl the head, neck and shoulders off the mat, keeping the bottom of the shoulder blades on the mat. Inhale to lower down with control, exhale repeat.

How many: 15 - 20 reps 

Focus on: 

-  the elbows staying wide.

- the chin tucks in, eye gaze is at your thighs.

- curling the ribs towards the hips, really using the abs, not the neck to curl.

- legs stay squeezed together, working the inner thighs. 

Challenge: 

1. Extend the legs up to the ceiling or out at a 45 degree angle for more of a challenge (this is shown in the 3rd photo). 

2. Hold the curl for an extra breath, that is, exhale curl up, inhale hold, exhale curl up a little bit more and inhale to lower. 

2. Reverse Curl 

Setup: Spine imprinted (pubic bone slightly tucked up towards the belly whilst the bottom stays on the floor as the spinal vertebrae 'imprints' itself gently down into the mat), legs in tabletop, legs squeezed together. Arms by the side or on your stomach, chin tucked and neck long. 

The Move: Inhale through the nose to prepare, deepening the core. Exhale through the mouth, posteriorly tucking the pelvis up towards the belly; that is, using the deep abs to lightly lift the bottom off the mat. Inhale to lower the bottom back down, exhale to repeat. 

How many: 10 - 15 reps. 

Focus on: 

- Using the abs to tuck the pelvis, not the legs.

- Using the exhale to really scoop the abs and draw the knees towards the chest. 

- Not relying on momentum to perform the exercise. The curls should be very small and controlled, no jerky movements. 

- Legs stay squeezed together, working the inner thighs.

Challenge: 

Extend the legs up to the ceiling, keeping the legs squeezed together and perform the same movement with straight legs. 

3. Toe Taps 

Setup: Spine imprinted (pubic bone slightly tucked up towards the belly whilst the bottom stays on the floor as the spinal vertebrae 'imprints' itself gently down into the mat), legs in tabletop, legs squeezed together. Arms by the side or on your stomach, chin tucked and neck long. 

The Move: Inhale through the nose to prepare, scooping the belly. Exhale through the mouth as you lower 1 foot towards the floor, keeping the leg bent. Aim to take the toes as low as you can towards the floor, almost or actually 'tapping' the floor with the toes, without feeling any pain in the lower back. Aim to keep the spine as imprinted as you can. Inhale to return the leg to tabletop, exhale to repeat on the other side. 

How many: 20 single, 10 on each leg or 15 double leg - see 3rd photo.

Focus on: 

- Drawing the abs in with every exhale, as your spine will want to arch as you tap the foot down

- Keeping the shoulders relaxed, shoulder blades on the floor, neck long, head stays down.

- Using the abs, not the legs, to lower the foot.

Challenge: 

1. Tap both feet towards the ground in a double leg tap - see 3rd photo. 

2. Tap the feet further away from the bottom. 

4. Bicycle Legs 

Setup: Spine imprinted (pubic bone slightly tucked up towards the belly whilst the bottom stays on the floor as the spinal vertebrae 'imprints' itself gently down into the mat), legs in tabletop, legs squeezed together. Arms by the side or on your stomach, chin tucked and neck long. 

The Move: Inhale through the nose to prepare, drawing the navel to the spine. Exhale through the mouth as you curl the head, neck and shoulders off the mat, reaching the fingers towards the feet. Inhale hold, deepening the abs. Exhale to extend one leg out long, pointing through the toes, keeping the other leg in tabletop. Inhale both legs meet in tabletop, exhale to extend the alternate leg. 

How many: 30 single, 15 on each leg.

Focus on: 

- Using the abs to hold your body in the curl: NB: if the neck becomes tired, place 1 or 2 hands behind it (like in abdominal curl above) or place the head back on the floor and continue the exercise. 

- Using the abs, not the legs, to extend each leg. 

- Keeping the head, neck and shoulders relaxed.

- Keep the hips completely still. 

Challenge: 

1. Extend the leg out lower, without arching the lower back.

2. Swap the legs faster, without losing control.

5. Beats

Setup: Spine imprinted (pubic bone slightly tucked up towards the belly whilst the bottom stays on the floor as the spinal vertebrae 'imprints' itself gently down into the mat), legs in tabletop, legs squeezed together. Arms by the side or on your stomach, chin tucked and neck long. 

The Move: Inhale through the nose to prepare, drawing the navel to the spine. Exhale through the mouth as you curl the head, neck and shoulders off the mat, reaching the fingers towards the feet. Inhale to open the feet to around hip distance apart or slightly wider, exhale to use the abs to bring the heels together to touch / beat. Continue. 

How many: 3 sets of 10 - 15 beats. After each set lower back into tabletop and lower your head for a quick rest. If you do not need a rest, try to do the 30-45 beats without stopping! 

Focus on: 

- Using the abs to hold your body in the curl: NB: if the neck becomes tired, place 1 or 2 hands behind it (like in abdominal curl above) or place the head back on the floor and continue the exercise. 

- Using the abs, not the legs, to beat the heels together.

- Keeping the head, neck and shoulders relaxed.

- Think of drawing the hip bones towards each other as you bring the heels together to touch.

Challenge: 

1. See under the 'How Many' category for one harder modification. 

2. Open the legs wider as your inhale, without moving the hips, arching the lower back or losing the core connection. 

3. Take the legs lower, such as a 45 degree angle. 

x The PPS team! 

GREEN TEA HAWAII - WHAT EXACTLY IS IT and WHY WE SELL IT AT THE STUDIO

It's hard to not become totally and completely lost with all the new energy & weight-loss drinks on the market right now. What's deemed as healthy and good for you one day may be criticised tomorrow. The instructors at Premium Pilates Studio work hard at staying healthy and fit; we eat wholesome foods, we exercise a lot (namely Pilates, big surprise there!) and we drink Green Tea Hawaii. We are not here to force products on you, we just want to tell you why we endorse this product and why it works for us. 

So what exactly is Green Tea Hawaii? You may have seen our display in the studio near the front desk or have glimpsed the instructors and several clients sipping from water bottles with bright coloured liquids in them. Green Tea Hawaii is a highly concentrated form of green tea and noni fruit. One serving of Green Tea Hawaii (a single sachet mixed with water) contains as many as antioxidants as 45 cups of regular green tea and a daily serving of noni juice! It sounds a little too good to be true, doesn't it? Lets delve deeper: 

What exactly is in Green tea and in Green Tea Hawaii: 

Green tea is made from the leaves and leaf buds of the Camelia sinensis plant that have undergone marginal oxidation during processing. The leaves are steamed promptly after being picked so that the EGCG compound in green tea is not destroyed. This compound is what provides green tea with its rich source of antioxidants. Studies have revealed that EGCG is approximately 100 times more powerful that Vitamin C and 25 times more potent that Vitamin E in antioxidant power. 

Green tea first came into existence in China and is the most popular and widely consumed beverage in the world after water. Over the past several years green tea has undergone numerous scientific studies to determine its extensive health benefits, which will be discussed shortly. 

Green Tea Hawaii also contains noni fruit which comes from a small, tropical evergreen tree. This fruit is grown abundantly in Polynesia and is conventionally used to treat several maladies and conditions. Noni fruit has been proven to lower cholesterol as well as lower blood pressure. In addition, studies have shown that noni contains antioxidant, immune-boosting and tumour-fighting properties. 

Green Tea Hawaii does contain a marginal amount of sweeteners. Certain flavours of Green Tea Hawaii contain xylitol, which is a natural sugar found and extracted from birch trees, corn fibre, plums and raspberries. It has a low GI and contains half the energy of sucrose. Being a natural sweetener xylitol contains its own health benefits, including the prevention of tooth decay and the invigoration of growth of probiotic bacteria in the small intestine. Certain flavours of Green Tea Hawaii contain sucralose, which is 600 times sweeter than sugar but only contains one fifth of the energy of sugar. Sucralose has a very low GI which makes its a very suitable weight-loss & health drink for diabetics. 

The breakdown of what each sachet / a single serving contains: 

• 45 cups of Green Tea (450mg of antioxidants)
• only 60mg of caffeine (approx 1/3 of the caffeine in coffee)
• less than 1/2 a gram of sugar
•  daily serving of Noni
• Gluten-free and
• Aspartame free

Health Benefits: 

There are over 200 health benefits of Green Tea and Green Tea Hawaii! Below I have listed the benefits that I believe most appeal to us at the studio who consume this product on a consistent basis: 

• Increased metabolism
• Burns fat for weight loss
• Boosts the immune system
• Decreases the appetite by 20%
• Reduces muscle damage
• Increases (healthy) energy
• Reduces stress & anxiety
• Lowers bad cholesterol
• Lowers high blood pressure 
• Stabilises low blood pressure
• Regulates blood sugar
• Decreases inflammation
• Is safe for diabetics
• Regulates blood sugar 
• Assists in fighting cancer cells
• Improved skin, nail and hair health 

and so many more! 

Why Green Tea Hawaii is in a powered form:

Recent studies have shown that the absorption rate of drinking instant powdered supplements far out performs the equivalent in a pill form of the exact same supplement. This is due to the bio-availability of the supplement through water.

Why is Green Tea Hawaii not bottled? Here's why: every antioxidant, mineral and/or mineral has a shelf-life. This means that once a supplement is absorbed into water it's potency and health benefits start to lessen almost instantly. The vast majority of antioxidants will began to deteriorate within three hours of hitting water, which therefore diminishes the performance of the supplement. Therefore, powered drinks were chosen as the Green Tea Hawaii medium due to the improved absorption rates over pills and being more powerful than bottled drinks. Making Green Tea Hawaii in a powered form allows for a higher quality product that is fresher and more effective than other similar products on the market today. 

The instructors and their story with Green Tea Hawaii: 

Emily first tried Green Tea Hawaii over three years ago and immediately noticed increased energy as well as improvement to her skin health and weight loss around her stomach. She drinks Green Tea Hawaii whenever she has a sugar craving (which is often!) and finds that this drink subsides her cravings as well as her appetite for sweet things. Emily used to consume around 3 cups of coffee a day but gave up coffee several months ago, as she believes that Green Tea Hawaii provides her with much more energy and greater benefits!   

Chris got hooked on Green Tea Hawaii when Emily did and often likes to mix 2 sachets together after a tough Pilates or bike riding workout. He has noticed weight loss around his stomach as well as increased energy. Chris also swears by Green Tea Hawaii for assistance with those terrible symptoms one feels after a casual night out drinking! 

Jess loves Green Tea Hawaii and grabs a sachet whenever she feels a little devoid of energy. She loves the taste of the flavours and the boost the drink gives her! 

Premium Pilates studio believes in Green Tea Hawaii so much that they give out complimentary samples in each Introductory pack! Come try some Green Tea Hawaii today by stopping by the studio and/or grabbing one before or after a workout. Green Tea Hawaii can be purchased at Premium Pilates Studio for $2 per single sachet or $70 for a box of 60 (thats just $1.17 a single sachet!). And the more green tea boxes you buy the cheaper the single sachet price becomes! There are several flavours to satisfy all tastebuds, including Original,  Raspberry Lemonade & Pineapple Strawberry. 

PILATES IMPROVES BALANCE & DECREASES BACK PAIN in the AGING POPULATION

A recent Spanish study has proven what all the Pilates instructors know about this amazing form of exercise: that adding regular Pilates to your life enhances balance and reduces back pain, particularly in the older population. 

This study was conducted on 100 women aged 65 and older, who were all offered physiotherapy twice a week. Half of these participants also received one hour Pilates classes twice a week. At the conclusion of six weeks, the women who participated in the Pilates classes tested positive to a reduced fear of falling, whilst the other half who were not offered the twice weekly Pilates classes did not. In addition, the women who did Pilates reported a decrease in their back pain and improvements in their balance and stability. The researchers obtained this data by asking the participants to stand on a chair, walk three metres, turn around and finally sit down. The women were also asked to fill out a questionnaire rating the level of back pain they were currently experiencing, which was then compared to their responses of the same questionnaire completed prior to the six weeks. 

At the conclusion of the study the lead author and researcher of this study stated that; “Pilates' exercises focus not only on physical but also on psychological development, and mind-body interaction is the main principal of the method". 

This study will hopefully reveal to the public that Pilates is not a 'young person's' form of exercise. In fact, it could be said that Pilates is even more important for the aging population, as the risk of lower back pain, as well as the decline of balance, increases with age. Unfortunately, a similar study has not yet been conducted with a focus group of aging males, however the women's results do speak very highly of the benefits of Pilates. 

If six weeks of twice weekly Pilates sessions can improve balance and decrease back pain, imagine what a year or years of these workouts can do for the body! Pilates uses low impact controlled exercises to enhance core strength, posture and balance, as well as teaching greater awareness of the body and educating correct muscle firing and movement. Improved core strength and posture results in decreased pressure and pain on the joints of the body. Pilates' exercises focus on strengthening the 'core' muscles, particularly the deep abdominals, the buttocks, the inner thighs and the lower and mid back muscles. In addition to these physical benefits that Pilates provides, this form of exercise also offers psychological benefits including a reduction of stress and depression and a calming sense on the body and mind. 

Suffering from aches and pain that you never had years ago? Looking to include Pilates into your exercise regime but do not want to go into a big group environment? Premium Pilates Studio offers a maximum of four clients to one instructor for their Reformer classes. We focus on personalised and tailored programs for each individual client, based on their physical needs. Come try a class with us by calling 0402 680 724, emailing inquiries@premiumpilatesstudio.com or visiting us online at premiumpilatesstudio.com. 

Content adapted from and images from: http://www.newdelhitimes.com/link-between-pilates-and-better-balance-in-older women123/, http://www.christiantoday.com/article/pilates.improves.balance.and.eases.back.pain.in.older.women.study.suggests/63212.htm, http://www.pogophysio.com.au/wp-content/uploads/Dollarphotoclub_64234448.jpg.