TRANSFORMATION TUESDAY - STUNNING EDWINA!

Our Transformation Tuesday award goes to Edwina, who started Pilates with us back in January 2014. I actually remember talking to Edwina on the phone before her very first class! She was eager to find a very specific type of Yoga class in Brisbane, but after a long fruitless search she decided to give Reformer Pilates a try. We are really glad that she did, because Edwina's strength has improved so much over the past almost three years! 

When Edwina first started with us, her body and posture were not in a very good way. Her Pilates exercises were basic, as she had difficulty not arching her lower back and turning off her overactive hip flexors. Edwina needed breaks between each abdominal exercise to reset her spine and we spent lesson after lesson working on activating her gluts and not letting other muscles do the work for them! Due to Edwina's consistency and determination, over time her posture improved dramatically, her core strength became challenged with some very tough abdominal work, her gluts started activating on demand and her tight hip flexors and lower back stopped doing all the work. 

Nowadays, Edwina can be found twice a week in our studio, smashing out advanced core and leg exercises. She is always up for trying new exercises, such as challenging plank and glut variations. I don't think there are many other clients that love the jumpboard as much as Edwina; she never fails to have the biggest smile on her face when told she is going to do 'jumping' in class. Edwina is also always willing to work on the very scary Wunda Chair apparatus that many other clients shy away from! Chris and I also know that whenever we have Edwina in our class, we are going to have a great time, as she is so friendly, relaxed, witty and a little cheeky! There's guaranteed to be a laugh when talking to Edwina. I also feel that she is incredibly interested in our business and who we are as people, which we appreciate so much. Not a class goes by without Edwina asking us how we are going and what is going on in our lives. 

Edwina's transformation has been amazing and inspiring to watch; she has gained strength in just about every muscle in her body, she has improved her posture so much that it was changed her previously ingrained movement patterns and she has toned up her abdominals, waist, arms and legs (look at who incredible she looks in her after photo!). And she has smiled, laughed and joked with us all the way through!

Edwina, we are so proud of all the relentless work that you put into each and every class you do with us. Looking back at Edwina's old notes that we wrote almost three years ago it doesn't even seem like we are talking about the same person! We can't wait to see what the next year brings and how many more new exercises you conquer. We are incredibly glad that you didn't find a Yoga studio in Brisbane and found us instead! 

To read more about Edwina's amazing transformation in her own words, scroll down. 

What made you start Pilates back in January 2014?

I’m a migraine sufferer and my body was making it very clear that another trigger for the pain was my posture. For me this meant returning to yoga. Over a decade ago in Sydney I had enjoyed Iyengar Yoga but couldn’t find a studio in Brisbane. I’m very grateful I didn’t because Pilates has given me more than a pain free body.   

What do you think has made you committed to Pilates for all this time?

When I walk in the doors of Premium Pilates I know that for a full hour I’m going to laugh, work hard, laugh some more, work even harder and be grateful for every bit of it. I know that what I’m going to do will motivate my mind, strengthen my body and nurture my soul. Chris and Emily are the most engaging instructors with wicked senses of humour who make me feel like a gold medallist at the end of my sessions!

Have you noticed any changes to your body and/or mind since starting Pilates?

In my job I spend all day thinking about and managing the lives of others. Twice a week when I go to Pilates, I have someone thinking about me and trying to make me the best I can be. When you feel fit you think fit. 

What is your favourite thing about Pilates / your Pilates practice?

There are so many things and it is hard to sum them all up! I suppose it is the fact that I’ve been able to conquer many work outs on the reformer due to the faith and trust that Chris and Emily have had in my abilities. It is also the other clients who make no judgements and instead engage you in the class with humour, kindness and honesty. They are great people to work out with, talk to and connect with.

If you could sum up what Pilates means to you in three words, what would they be?

CONFIDENCE, JOY AND NUTURE


Love you Edwina! x x x 

Want to transform your posture and have some much needed time to yourself? Call Premium Pilates Studio today on 0402 680 724, visit us online by clicking HERE or email us at inquiries@premiumpilatesstudio.com. 

THE JUMP BOARD - AT THE STUDIO NOW!

The Pilates Jump Board is a relatively new craze to hit Pilates studios, even though it was first invented in the 1970's for athletes in the Soviet Union. Recently this unassuming board has become uber popular and we have just 'jumped on board' and welcomed this little addition to our studio! Let's break down what this board does and why everyone is loving it! 

What is a jump board? 

It is a board that attaches to the front of a reformer machine and changes the reformer into a horizontal jumping apparatus. The Jump board allows clients to jump, hop, skip and leap whilst lying on their sides and backs. The spring tension of the reformer machine removes gravity from the jumping, therefore you feel as if you are jumping with no pressure. As a result of the elimination of gravity you feel as if you are jumping on the floor without the high impact. 

Is the jump board the same as jumping on the floor? 

No. It is much easier and much safer for the joints to jump on a jump board than to jump on the ground flat footed as gravity is removed from the equation when using a board, due to the light springs attached to the reformer. In addition, the jump board facilitates the engaging of your core, whilst regular jumping does not. When lying on the reformer your spine is supported and aligned correctly, which is not the case when you are engaging in regular jumping. The springs of the reformer work with you and against you to tone your muscles whilst removing stress on your joints. As the jump board is low impact, it protects your knees, hips and lower back from the harsh and jarring impact of landing on the floor when jumping or performing other cardiovascular standing exercises. Jumping on the jump board is even safer than jumping on a trampoline! If you do not have any injuries, you may be wondering why low impact exercise is good for you. Low impact exercise keeps the joints healthy whilst obtaining comparable benefits to that of high impact exercise. For those poor injured souls out there, low impact workouts aid in the healing and recovery of your joints by keeping them fluid and by improving the strength of the muscles around the joints. 

How does adding a jump board into my reformer classes benefit me? 

This low impact exercise is an excellent way to get the core working, the cardiovascular system going and your muscles toning without putting strain on your joints. Traditional Pilates classes are often performed in a slow and very stable manner to assure the engagement of the core muscles. The jump board revives the core whilst challenging your stability on an unsteady but safe surface of support with a much faster rhythm than you are used to. 

A massive benefit of the jump board is the fact that it adds a cardio element to your Pilates classes. When clients perform a 15-20 jump board series, their heart rate is raised for an extra 15-30 minutes post workout, which burns copious more calories than a traditional Pilates class does. Jumping on the jump board is equivalent to performing the Pilates 100's over and over again! The heart rate increases, which removes unwanted toxins from the body, pumps the blood more quickly and assists in weight loss; all great things! 

A few more benefits of the jump board:

• It assists in building and enhancing bone density, as this form of Pilates trains the body to consistently articulate muscles and joints with nominal strain on the body,
• It builds muscular strength and tone,
• It reinforces and strengthens the alignment of the hip, knee, foot and ankle,
• It engages the principles of Plyometrics, also known as "jumping training", which are exercises that use massive amounts of force in small intervals of time. Plyometrics creates added strength and power, 
• It is a great change in your Pilates routine,
• It is amazing cardiovascular exercise and is one of the ONLY forms of cardio that you can lying down!
• You can even use the jump board for exercises for exercises that do not involve jumping. As the board is a much larger surface area than the footbar, clients often find that the board is more stable to press against, and LASTLY,
• It is very very FUN!! 

Can anyone use a jump board? 

Clients must have reasonable core strength to be able to jump on a jump board safely. You may not get to jump during your first few reformer classes, but do not be disheartened. Your instructor will know when you are ready to start jumping! Pre and early stage post natal woman are unable to jump, in addition to severely injured clients. 

Interested in getting your cardio on without standing? Want to see what this craze is all about? Call Premium Pilates Studio on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com to book in a class today! 

8 WAYS TO TONE WITHOUT SLAVING AWAY AT THE GYM

1. Keep Eating! 

One of the worst things you can do is to starve yourself and deprive your body of vital calories, as this will seriously slow down your metabolism. Your body needs fuel on a regular basis in order for your metabolism to keep working. Chris & I like to eat 5-6 smaller meals a day, instead of 3 big, heavy meals. As Chris says, 'it is always good to feel a little hungry'. And of course, your smaller meals must be healthy and high in nutrients! 

2. Never decrease your Protein intake

Often when you lose weight rapidly, you will lose muscle mass in the process. You may have reached your goal weight, however your body does not appear toned. By increasing the amount of protein you consume you will preserve your muscle mass as you lose weight. I love to eat 1 hardboiled egg a day as it is filled with protein and good fats and is a whole meal in itself! Eating a handful of nuts a day is also a very easy way to get some extra protein in. 

3. It's all about Interval Training

One of the many reasons that I love Pilates is because it is one of the best interval workouts, in my opinion. Every exercise can be sped up or slow down, resistance can be added to intensify the workout and different ranges of movement can be used to really isolate muscle groups. Cardiovascular exercise is great for fitness and heart health, however if your goal is to lose fat whilst sustaining muscle (and tone) switching to interval training will take you there. Try 20 minutes of sprinting for 30-40 metres, then walking for 30-40 metres, three times a week. And/or try our Reformer, Matwork or Total Barre classes! 

4. Drink, drink, drink! 

Drink....water!! Your muscles are made up of 70-80% water therefore dehydration results in muscle shrinkage. To boost the construction of new muscle tissue you must stay hydrated with water and good electrolytes (sodium, potassium, magnesium, and calcium) before, during and after your workouts. All the instructors at Premium Pilates love drinking Green Tea Hawaii, as it is filled with antioxidants and these good electrolytes. 

5. Pick your Carbs wisely

Yes, we certainly do advocate eating carbs!! Just make sure swap the starchy carbs (breads, pasta, heavy flours) for lower GI carbs, including vegetables, fruits and whole grains such as quinoa, brown rice and millet. Fill your body up with nuts, seeds and good fats, such as avocado and coconut. Your body needs these calories to build muscle, whilst fast tracking your metabolism to help you lose fat. 

7. Multitask your muscles

Something that I love to do in Total Barre Pilates is to have my clients do exercises that work different muscle groups simultaneously. For example, a lunge with a tricep extension or a leg lift with a bicep curl. Making your muscles multitask will result in a longer calorie burn without burning out one individual muscle too rapidly. Matwork and Reformer Pilates also use this technique of employing more than one muscle for each exercise, as you need to continually keep your core switched on whilst performing arm and leg movements. A greater amount of hormones are released by working more muscles at once which will trigger the burning of more calories during the day. 

8. Remind yourself that Nothing Good comes Easily 

Last, but definitely not least. Losing weight is damn hard! You must be completely committed to pushing your body by consisting increasing your resistance, weight, endurance, speed, number of reps, etc. Your body will not change unless you push yourself every single workout. Vary your exercises so your body does not get complacent and used to one particular workout. Remember to always perform every single exercise with body awareness, control and dedication. 

Good luck!!! If you want to know more about Premium Pilates studio, call 0402 680 724, email inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com. 

From the PPS team 

TOTAL BARRE IS COMING TO PREMIUM PILATES STUDIO !!

That's right, Premium Pilates Studio is starting Total Barre Pilates! Total Barre Pilates is an energising and all-over-toning barre workout created by the founders of Merrithew Health & Fitness. This dynamic and upbeat workout combines elements of Pilates, dance, cardio and strength training to transform your entire body! Not sure what Total Barre is exactly or what it is all about? Have a read below as we answer all your questions! 

Do I need dance experience to attend classes?

NOT AT ALL! The Total Barre workout is adaptable and accessible for everyone of all ages and levels. Do not feel that you need to be a ballerina to attend classes! Total Barre is a unique blend of Pilates, dance, cardio and strength training and is about having fun whilst participating in an amazing workout in the process. 

What do I need to bring to my classes? Tutus and ballet shoes? 

All that is required of you is exercise clothes and a positive, open mind! We provide the barre, the equipment, the music and the fun. You can bring your tutu and ballet shoes if you really want to relive your childhood ballet classes...

How is Total Barre different from all the other Barre classes out there?

The world has recently fallen in love with Barre Pilates and it can be very confusing to decipher between all the different options out there. The creators of Total Barre, the founders of Merrithew Health & Fitness, have over 25 years of developing effective and safe Pilates exercise programs under their belts. They designed the Total Barre repertoire with the aim of creating a results-driven program that focuses on precise biomechanics of movement combined with high-energy music. This means that participants will increase their flexibility, strength, stability, stamina as well as leaning, toning and sculpting their bodies whilst performing exercises and movements that are safe and responsible (which equals fewer injuries). What also individualises Total Barre from all the other offerings out there is its 11-segment template. These segments divide the workout into well-defined components that focus on different muscles of the body, which creates an effective, efficient and safe workout. And if you think that you may become bored with the 11-segment template, think again. Each segment can be modified to continually keep you motivated, energised and guessing what is next! 

And the biggest differentiation of all: Merrithew Health & Fitness does not require Premium Pilates Studio to pay any royalties to them or for the music they use, which means that your instructor can modify and choreograph future Total Barre workouts to any music or change any exercises they wish! Exercises can be made more difficult as clients advance and an array of props can be used, meaning that there is no end to the different routines that we can instruct! Unfortunately, the majority of Barre classes are limited to a strict program of exercises and specific music. 

I already do Pilates and love it. Why should I try Total Barre? 

To experience something different that the wide and wonderful world of Pilates has to offer! Sometimes all you need to further lean, tone and sculpt your body (and potentially shift those few kilos that your current exercise regime cannot) is to shock your body with a new workout. And have you ever seen a dancer without an extremely trim, toned and lean physique? Dancing is one of the best cardiovascular workouts and will help you to tone up and slim down, whilst having fun in the process! 

Do I need to attend an Introductory class? 

There is no need to attend an Introductory class, as your instructor will explain each segment and is with you every step of the way during each class. 

How do I book in? 

Premium Pilates Studio requires you to book in to each Total Barre class you wish to attend, as we require with our other offerings (Pilates Matwork and Reformer classes). All you have to do to book is head to our website, premiumpilatesstudio.com, click on 'Book Online' and then click on the 'Sign Up Now' button next to the class you wish to attend. From there you will be prompted to create a profile before assuring your place in the class. If you are already a member of Premium Pilates Studio, you can simply enter your username and password into Mind Body Online (our booking system) and make a booking. You can also make a booking by contacting Premium Pilates Studio via email at inquiries@premiumpilatesstudio.com or calling 0402 680 724. 

What should I expect from my first Total Barre class with Premium Pilates? 

You should expect a very fun, tough workout that will leave your gluts, quads, inner thighs, calves, arms and abs 'feeling the burn' for days! I like to think of Total Barre as 'ballet on steroids!' It is a high-energy, fast-paced, vigorous workout powered by dynamic and heart-pumping music that will make you need to move. 

And when are these crazy classes starting?! 
They commence this COMING TUESDAY the 7th of October! Click HERE to find our Floor class Timetable. You can book online using the instructions two paragraphs above. Can't wait to see you for a laugh and a mega tough workout! 

x the Premium Pilates team 

Images from http://thepilatest.com/wp-content/uploads/2013/04/tb_305.jpg, http://pilatitude.files.wordpress.com/2013/06/totalbarre.jpg, https://cdn-pd-prod-2.plumdistrict.com/perks/5426/image/large.jpg?1312582185.

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!