THINGS YOU DIDN'T KNOW ABOUT JOSEPH PILATES

Whilst millions of people do Pilates everyday, many of them probably do not know much about the origins of this very on trend form of exercise. Pilates may not date back as far as yoga, however its history is incredibly interesting and involves a very confident and quirky yet caring German. Here's 10 fun facts for you about how Pilates came to be a worldwide phenomenon. 

1. Joseph Pilates was born in Mönchengladbach (a little town near Düsseldorf, Germany), on December 9th 1883. In his early childhood Joseph was a very sickly child; he suffered from asthma, rickets and rheumatic fever. He was often bullied at school and was too sick and weak to fight back or run away. As a result of these early experiences, Joe made fitness and health his life journey and tried to help as many people as possible through Pilates to improve their lifestyle. 

2. Joe designed his fitness regime of Pilates with the image of the 'classical Greek ideal of a man who is balanced equally in body, mind and spirit'.

3. Mr Pilates was a Hospital "Nurse-Physiotherapist" during World War 1 and was posted to an internment camp. Joseph requested that he be given permission to help the sick patients with exercise. He was told that bed rest was prescribed to all patients but that he could "do anything you like with them, as long as they stay in bed". Hence Joe removed the bed springs and connected them to the bed posts to make the apparatus now known as the 'Cadillac' or 'Trapeze'. Joseph was said to have a very caring and helpful disposition with his patients. His exercise regime must have done some good, because when the 1918 flu epidemic swept the world and killed millions (and many from internment camps as these places were optimal for the spreading of illnesses), not one of Joseph's patients became ill! 

4. After the war Joe trained with the Military Police as well as continuing to instruct Pilates with personal clients. Mr Pilates was asked to train with the New German Army in 1923, however he refused as he was unhappy with the new political direction that Germany was heading towards. He had several relatives living in the USA, who persuaded him to travel over to America.

5. Pilates was originally called Contrology. Joseph Pilates came up with this name for his exercise regime as he intended the practice to be all about control of the body, mind and muscles. However his initial clients and the general public started calling his fitness regime 'Pilates' and it stuck!

6. The very first Pilates studio was opened by Joseph & his wife Clara in NYC in the 1920s. The husband & wife took over a boxing gym on 8th Avenue, which was located in the same building as several dance studios and rehearsal areas. Due to this very close proximity of the dancers, the exercise regime of Pilates became fundamental in the life, rehab and training of dancers! 

7. Mr Pilates was said to have a 'rough but kindly manner' with his clients.

8. While Joseph was considered very healthy, he was well known for his love of cigars, whiskey and women! He attended many parties in NYC and was often seen running around the city in the middle of winter in his skimpy little training shorts (see photos above)!

9. Joseph Pilates died at 83 years old in New York City and his obituary read like an advertisment for Pilates! Pilates is described as "‘a white-manned lion with steel blue eyes and mahogany skin, and as limber in his 80's as a teenager!"

10. As Joseph liked to say, he was sadly '"fifty years ahead of my time". Pilates really took off in the late 1980's and has become increasingly more popular since then. Once considered the workout of purely dancers and the elite, Pilates is now an incredibly accessible form of exercise and is a form of physiotherapy. Millions of people practise Pilates everyday and those numbers are only set to increase as many more people discover the amazing benefits of this form of exercise! 

x Premium Pilates Studio

Info adapted from http://www.contrology-pilates-method.com/history_joe_pilates.asp, images from http://www.mylocalpilates.com/uploads/2/4/0/4/24042723/6200530_orig.png and http://static1.squarespace.com/static/55160801e4b05c72e7f10bf6/55172c60e4b05ede7c5afc3c/55172c8ee4b0413cd5e7351a/1427582094645/jopilates.jpg

VEGETARIAN BUDDHA BOWL

I learnt about this amazing bowls from a vego friend. I love the fact that you can combine any type of grain or bean, lentil or legume and as many cooked and raw veges as you want and call it a 'Buddha Bowl'. It is such a perfect way to use up whatever vegetables that are reaching their use-by date in the fridge. I have made this recipe twice in the last week and each time this dish lasted me 4 plus serves and left me feeling full but not stuffed. I encourage to get creative and use whatever you have on hand. Here's a few ideas: 

Protein - can be a grain, seed, bean, lentil, legume or soy product. You can throw 1 or 2 of the following:

Tofu, Tempeh, Chickpeas, any type of Lentil, Cannellini beans, Four Bean Mix, Red Kidney Beans, Any type of Rice (Brown, Wild, Black, Red), Quinoa, Couscous, Farro, Freekeh, Amaranth.  

Cooked Vegetables: roast pumpkin, sweet potato, potato, mushrooms. 

Raw Vegetables: tomato, cucumber, red cabbage, capsicum, baby spinach, kale, any type of lettuce, avocado. 

And a dressing that you have made or 1 medium avocado, cut into small pieces. I often go for the avocado option, as it really rounds out the salad! 

Heres my recipe: 

INGREDIENTS

• 350g sweet potato, cut into even, small pieces
• 2 tablespoons extra virgin olive oil 
• 2 heaped teaspoons ground cumin, coriander or smoked paprika
• 1/2 cup brown rice
• 1 cup water 
• 1 head of broccoli, stalk and florets evenly chopped
• 1 cup of frozen peas, thawed 
• 225g firm tofu in a block 
• 1/2 a medium red capsicum, cut into thin strips
• 1/2 a medium green capsicum, cut into thin strips
• 2 generous handfuls of baby spinach, baby kale and mixed lettuce
• 1 medium avocado, cut into small pieces 

COOKING

1. Preheat a fan-forced oven to 200 degrees celsius. Line a large baking tray with baking paper. 

2. Place the tofu between two chopping boards or plates with a weight on top (I used a jar of nuts). Raise one end (I placed a small scale underneath one side of the chopping board) and sit for 25 minutes to drain. Once drained, cut into even thin strips. 

3. Whilst the tofu is draining, toss the sweet potato in a medium bowl with one tablespoon oil and one of the spices. Arrange the potato pieces in a single layer on the prepared tray. Bake in the oven for 25-30 minutes or until the sweet potato is tender and golden. 

4. Once the sweet potato is in the oven, place the brown rice and water in a medium saucepan, covered, and bring to the boil. Once boiled, reduce heat to a simmer and leave to cook for around 10 minutes or until all water has been absorbed and the rice is tender. Remove from heat and place rice in a large serving bowl to cook. 

5. Return the same saucepan to the stove, filled halfway with water and bring to the boil, covered. Once boiled add the broccoli and leave to steam for four minutes before pouring in the peas. Leave to steam for one further minute, before draining in a sieve/colander over cold running water. Pour the cooked vegetables into the serving bowl with the cooked rice. 

6. Swirl the remaining one tablespoon of oil in a large pan over medium heat. Add the tofu pieces and cook for 2-3 minutes on each side, covered. Remove from heat and place in the serving bowl. 

7. By now the sweet potato should be cooked. Remove from the oven and place in the serving bowl. Add the raw vegetables; in this case the capsicum, baby spinach, kale and lettuce and avocado pieces or dressing, if using, and toss well to combine. 

Serves / 4 
Total Preparation time / around 10 minutes 
Total Cooking time / 30-40 minutes 

x Premium Pilates Studio 

HOW LONG DOES IT TAKE TO LOSE YOUR PILATES FITNESS?

I find that many clients feel like they have lost a lot of their Pilates fitness and muscle tone after just one or two weeks away from their practice. Below I share my views on how long I think it actually takes to lose all that hard work you put in! 

I personally find that dedicated clients who attend classes two, three or more times a week will regain their Pilates strength quite quickly if they have been away from class for around two to three weeks. Muscle memory is an incredible thing and if you are consistent with your Pilates a few weeks off will not drastically reduce your fitness or your muscle tone. The muscle you have gained from Pilates will continue to speed up your metabolism whilst you are not practising. That being said after more than three weeks off your muscle tone will stay to slowly lessen and you may notice little changes in your arms, abs, bottom and legs. So if you do have a holiday coming up, or have just had one over the festive season, don't be scared to get back into class! Yes it may hurt quite a bit initially but the longer you put it off the more work you'll have to put in to get back to your fitness level prior to having a break. 

 Personally I find that if I have more than 3 days off my mid and lower back start to ache and my thighs feel 'heavier' and tighter. My stomach also starts to feel a little less toned. Pilates is like my own version of Yoga; I feel relaxed during and after my practice, I feel stretched out and lengthened even when I've done a tough class and I feel like I am on a natural high! Hence why I can't seem to stay away from the mat, the reformer or the barre for more than 3 days (even when I'm on holidays!). Of course many of us cannot attend classes every 3 days and that is completely understandable; I am just sharing how my body works. 

Clients who attend less than two classes a week, therefore one class a week on average, will see a decrease in their fitness and muscle tone if they miss one or two classes, that is one or two weeks. 

Lastly, we can all agree that the key with any type of fitness practise is CONSISTENCY. If something comes up and you have to cancel your usual Pilates class, make time to schedule another in that same week! Your body will thank you - in the form of some beautiful muscle tone! If you are going away for a holiday or have to travel for work, ask your Pilates instructor to make you a mobile program to do in your hotel room or gym. We want to help you, as we know first hand how hard you have worked to get your fitness and Pilates body to this point! 

x the Premium Pilates team 

MODEL ROSIE HUNTINGTON-WHITLEY WORKS OFF HER THANKSGIVING FEAST AT PILATES

It's nice to know that even genetically blessed supermodels need to work hard to stay in shape! Model Rosie Huntington-Whiteley, one of the top models in the world, was spotted leaving a Pilates class in LA on Monday. We reckon she was trying to work off the Thanksgiving feast she would have eaten over the weekend! 

The 28-year-old looked very long and lean as she left the Pilates studio, wearing all black which showed her off her amazing figure and very toned and tight derriere. The Victoria Secret model 's trainer, James Duigan, reveals that when Rosie is not attending Pilates classes, she is working on her core by doing core-strengthening exercises instead of the traditional setup or ab crunch, which sounds just like more Pilates to us! 

 “It’s not sit-ups that get you a flat stomach, it’s planks and twists, where you actively practise pulling your stomach in – this is a habit that needs to be learned,” Duigan says.  He adds it is also important to manage your stress, as the stress hormone cortisol stores fat around your stomach and makes you crave sugar because your body thinks you need it. 

In addition to Pilates, Rosie works on her cardio with hiking and running. She also likes to go to Yoga classes when she has time. Her trainer advises her to take a fish oil tablet, which burns fat around the mid-section and reduces inflammation in the body.  “Rosie makes a mean guacamole, which is a filling and nutrient-dense snack,” Duigan says. “About half an avocado a day is the perfect way to include fat-fighting food in your diet.”

The famous Brit model has learnt over the years how important being fit is for her health. Rosie says: “It’s so simple to get into shape, have more energy and glowing skin by eating the right food. James has taught me that looking your best comes from having good health. Health reflects in your skin, body and hair and gives you a natural glow.”

Want to work on your stomach so that you feel confident at the beach? Eager to lengthen your muscles without bulking them? Call Premium Pilates Studio today on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com. 

Images by http://www.fashiongonerogue.com/wp-content/uploads/2015/01/elle-australia-rosie-huntington-whiteley2.jpg, www.dailymail.co.uk, http://www.thecelebritydresses.com/media/catalog/product/cache/1/image/650x/040ec09b1e35df139433887a97daa66f/r/o/rosie_huntington-whiteley_sexy_blue_satin_prom_gown_formal_evening_dress._jpeg.jpeg.jpg. 

PUMPKIN, BROCCOLI & TOFU FRITTATA

This frittata was inspired from a quiche recipe I found in a Weight Watchers book a few weeks ago. I am a big fan of tofu and am making a big effort to add it to more dishes for added protein. Even my meat-loving husband loved this frittata! Which sadly meant less for me. A delicious, simple and filling vegetarian meal. 

Ingredients

• extra virgin olive oil 
• 450g pumpkin, peeled, seeded and cut into small even pieces
• 1 medium head of broccoli, cut into small florets and stalk chopped
• 1/2 cup fresh shallots, finely chopped
• 1/2 cup fresh basil, finely chopped
• 1/2 cup fresh parsley, finely chopped
• 6 eggs, preferably free range, whisked 
• 300g firm tofu, roughly chopped
• 1/2 cup reduced-fat cows milk (or if dairy intolerant or allergic, substitute for lactose-free, soy or unsweetened almond milk). 
• 1/4 cup grated light / reduced-fat cheese
• ground black pepper 

Cooking 

1. Preheat a fan-forced oven to 180 degrees celsius or 200 degrees for a non fan-forced oven. Lightly grease a circular cake mould with olive oil. 

2. Bring a medium saucepan filled halfway with water to the boil, covered. Use this time to cut the pumpkin and broccoli. Once the water has boiled add the pumpkin and cook for seven minutes, then add the broccoli and cook for 1-2 minutes or until bright green. Remove from heat and drain the pumpkin and broccoli in a colander under cold water. 

3. Meanwhile, cut up all the herbs. Combine the whisked eggs, tofu, milk, herbs, cheese and a generous pinch of pepper in a large bowl. Add the cooked vegetables and stir well to combine all ingredients. 

4. Pour the egg mixture into the prepared mould and bake in the oven for around 30 minutes or until the egg is almost set and the top of the frittata is lightly golden. Remove from heat and leave to cool before cutting into slices. Serve with extra herbs on top, if desired.

Serves / 4 

Total Preparation & Cooking time / 50 minutes 

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 

TOMATO, ALMOND & BASIL PESTO PASTA

This deliciously quick pesto pasta recipe is sadly not one of my own, however I have adjusted it slightly to make it healthier! My favourite cooking magazine, Feast, published this recipe in its March 2015 edition. Unfortunately, the magazine is no longer in business. I was devastated to hear of this, as I learnt so much of what I know about cooking through pouring over my monthly Feast fix. Over the 30 editions of the magazine in my possession, the eating traditions and recipes of almost every single culture of the world was brought to light. I intend to treasure this incredible magazine through replicating its diverse recipes every so often on my blog. Thankyou for all you taught me Feast magazine, you truly instilled in me a deep love and respect for good food. 

Ingredients

• 400g gluten-free pasta (any type of pasta, however spaghetti works well)
• 60g almonds, roughly chopped
• 400g tomatoes, roughly chopped
• 1 cup densely packed basil, roughly chopped
• 50g reduced-fat feta
• 1/2 cup fresh parsley or chives (chives must be roughly chopped)
• 2 garlic cloves, roughly chopped
• 1 tablespoon extra virgin olive oil

Cooking 

1. Bring a large saucepan of boiling and lightly salted water to the boil. Once boiled add the pasta and cook until pasta is to your liking. Drain pasta in a colander over cold running water, keeping 1/2 cup of the cooking liquid. 

2. Meanwhile, put all the remaining ingredients in a food processor and process until the ingredients make a textured paste. 

3. Return the pasta to the saucepan over low heat and pour in the reserved cooking liquid. Add the paste and stir well to combine. Season with ground black pepper and serve with extra basil leaves, if desired. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 15 minutes