TRANSFORMATION TUESDAY - SPOTLIGHT ON ANDREA

Our first Transformation Tuesday story was such a hit that we knew we were onto a good thing! Today we focus on Andrea, a very enthusiastic and loveable client of ours that we have had the pleasure of teaching for over the past three and a half years. 

Andrea's Pilates transformation has been and will continue to be limitless. After Andrea's introductory class with us, Chris and I were both very unsure that she would come back (read below as to why!). However Andrea proved us both wrong by returning and since starting Pilates she has changed her lifestyle in drastic ways. 

Gone are the fast food fatty meals; these days Andrea is more likely to be found eating a healthy vegetarian meal. Andrea has removed all processed sugar from her diet and prefers to eat clean. Aside from dramatically improving her eating habits, Andrea's exercise regime has radically changed. For someone who used to consider 'walking from the couch to the fridge to the larder' as exercise, this woman has come a LONG way! Andrea currently attends between four and six Pilates classes a week (2-3 barre, 2 matwork, 1 stretch class). What an incredible fitness transformation! 

The physical transformation that Andrea has and continues to experience cannot be left unsaid. I would like to bring the focus away from kilograms lost and instead on the several dress sizes that Andrea has dropped over the past years. Nothing makes me happier than when Andrea walk's into the studio and tells me that she went dress shopping and was able to fit into a dress she never thought she could of! You do not often see a client continue to tone up and lean down after three years of the same exercise regime. I think Andrea's secret to success is that she is always intent on getting the technique of every exercise 100% right. She is never afraid to ask her instructor questions if she is not feeling a move in the correct muscle or to do extra repetitions if she feels like she hasn't grasped the technique fully. Sorry for spilling your secret Miss Andrea! Have a look below to read more about Andrea's amazing transformation, in her own words. 

What prompted you to start Pilates back in early 2013? 

January sales….. Yep the dreaded trying on of dresses that would not zip up at the back…. Quelle horreur!!! Obviously they were manufacturing off shore, surely that would explain why I could not fit into the clothes!

What was your exercise and eating regime before starting Pilates?

I will admit that I did have quite a high opinion of myself. I knew that I was a bit overweight but put it down to age, children leaving home, becoming a couch potato, and food, glorious food. All the foods that was not allowed in the house became the norm. Moving from the couch to fridge to the larder and a gentle stroll with the dog was the extent of my exercising regime, but I thought that was enough.

How did you feel after your first Pilates class?

I am sure that all beginners have heard about my intro class! Still in denial to the extent of my fitness, I pushed too hard and had a comeuppance (Andrea was a little sick after). Yep that was me. I felt the pain two days after the introductory class. I was been unable to lift my arms to drive the car, walk upstairs and just move without pain, pain, pain.

What has kept you so dedicated and motivated to continue Pilates for all these years?

Progress with me has been slow, however every time I master a Pilates move it is changed to be slightly harder and I have to strive to conquer the new and more challenging modification. Change in my body has been noticeable and every time that I think that I have peaked I see changes again. So the results speak for themselves. Am I as skinny as I was in my youth, where I went without food? No, but now I have a strong body that can carry me through my day without letting me down, and if I do say so myself my core is getting there. It has taken time, but life is a marathon, not a sprint.

How has Pilates improved your life?

 Self-esteem and courage. Sounds corny but I walk straighter, I sit without discomfort, I go shopping without dread, I can change more than one bed at a time without getting puffed. I have a brand new exercise wardrobe (I was too self-conscious to step into Lululemon and try clothes on before). I can look in the mirror and not hate myself.

The 'Red Rooster incident' has cured me of fast food (thank you Chris) (Co-owner and instructor Chris asked Andrea a few weeks after she had started Pilates what she was going to have for dinner. Andrea replied 'probably Red Rooster', to which Chris said; 'you are only allowed Red Rooster if you have skinless chicken breast!' Andrea was shocked and proceeded to ask; 'what about hot chips?' to which Chris answered very firmly; 'No!' We never heard Andrea mention eating fast food in front of us again!).

I am currently on a Paleo recharge, now I have detoxed sugar from my life and I feel even better than I have ever before. Would I have made all the changes to my lifestyle without Pilates? I think not. Pilates has totally revamped me and I could not be more grateful.

What advice would you give people who are just starting out at Pilates?

Just do it, as the saying goes. Try not to overdo it so that you keep coming back, because the difference will astound you and perseverance is the key to Pilates. Everyone should know that Pilates is not just stretching! It is a full body workout and you will hurt and you will sweat but it will be the beginning of a healthier version of you and you will not regret it. And finally to Chris and Emily who have gently guided me to bring out results that I thought were impossible. Thank You! Your vision has made my vision a reality!!!

It's all thanks to YOU and your hard work Andrea! Thank you so much for being a part of our Transformation Tuesday!

To find out more about our studio and how you can begin your own transformation, click here to visit premiumpilatesstudio.com, email inquiries@premiumpilatesstudio.com or call 0402 680 724. 

HEIDI KLUM PRACTISES PILATES in BED

If you are a famous model and entrepreneur in this crazy world you are bound to have a few quirks, are we right? German Heidi Klum happily admits that she has her share of idiosyncrasies, such as her full-on exercise regime, which includes Pilates' exercises in her bed! 

At 43 years of age and a mother of four, Klum is defying gravity with her super fit body and high energy levels. The model tends to get bored with exercise quite quickly, therefore she often chooses to shake up her workouts with some unconventional techniques! 

"I probably exercise more now than pre-kids," Heidi told Britain's InStyle magazine. "I didn't really work out that much before. I've always had a very good metabolism so I eat a lot, but very healthily. Sometimes I just do exercises when I'm lying in bed watching TV, like using a Pilates resistance ring to tone up my legs."

The Project Runway host is a big fan of running and hiking and likes to run and hike outside whenever she gets a chance, as she can give her three dogs a bit of exercise too! Klum has a home gym set up in her attic for convenience, so she can fit in a Pilates workout and / or run on a treadmill. 

In addition to her Pilates bedtime workouts and running, Klum eats very healthily. She starts every day with a fresh smoothie made from "every kind of fruit you can think of" as well as seeds and other superfoods. 

Want to try the 'Magic' Pilates resistance ring that Heidi keeps in her bedroom?! Come try a Mat, Barre, Stretch or Reformer class with us! Call 0402 680 724, visit us online by clicking here or email us at inquiries@premiumpilatesstudio.com today! 

x PPS team

https://www.sundayworld.com/style/fashion/heidi-klum-practises-pilates-in-bed, http://pbs.twimg.com/media/CmTFIPcWEAA3iVk.jpg:small, http://i.dailymail.co.uk/i/pix/2014/03/23/article-2587517-1C84F16200000578-327_634x846.jpg, http://tomandlorenzo.com/wp-content/uploads/2016/03/Heidi-Klum-Style-Double-Shot-Red-Carpet-Fashion-Marchesa-Atelier-Versace-Vanity-Fair-Party-Oscars-2016-Tom-Lorenzo-Site-2.jpg,http://i.dailymail.co.uk/i/pix/2014/01/30/article-2549085-1B174EDF00000578-782_634x877.jpg. 

VEGETABLE GLUTEN FREE MUFFINS

I have adapted this recipe from a Coles magazine and have made these muffins at least seven times, slightly adjusting the recipe each time. It's handy that my household just devours these muffins, as they are perfect for a breakfast on the run or a snack. I have even had them for dinner alongside a salad. I like to make instead of 12 so that they last longer. You certainly do not have to make these muffins gluten and/or almost dairy free; instead you could use regular self raising flour and reduced-fat cows milk. This recipe may seem like it requires a fair amount of prep (and it does) but the end result is well worth it: warm, savoury morsels that are healthy and filling! 

INGREDIENTS

• oil spray
• 650g pumpkin, seeded, peeled & roughly grated 
• 1 large carrot, roughly grated
• 2 spring onions, finely chopped
• 3 handfuls of baby spinach or mixed leaves, roughly chopped 
• Optional - 1/2 cup of fresh herbs, finely chopped, such as basil, parsley 
• 80g reduced-fat feta, crumbled
• 4 free-range eggs, beaten
• 2 1/2 cups gluten-free self-raising flour 
• 1 1/4 cups unsweetened almond milk
• 1 cup water 
• sea salt & ground black pepper

COOKING 

1. Preheat a fan forced oven to 200 degrees celsius. Lightly spray two 12-hole muffin trays with oil. 

2. Combine the pumpkin, carrot, spring onion, baby spinach or mixed leaves, herbs if using, feta and flour in a large bowl. Stir well to combine with a large spoon. 

3. Combine the beaten eggs, milk, water, salt & pepper in a medium bowl and mix well. 

4. Pour the wet ingredients from step 3 into the dry ingredients from step 2. Stir well until just combined, taking care not to over stir. 

5. With a 1/4 measuring cup, evenly spoon the mixture among the 24 muffin holes. Bake for 40 minutes or until the muffins are golden. Serve warm, as they taste much better this way! Store in the fridge. 

Makes  / 24 

Total Preparation time / around 20-25 minutes 

Total Cooking time / 40 minutes 

x Premium Pilates Studio

OUR VERY FIRST TRANSFORMATION TUESDAY - FEATURING ITA

We are so incredibly excited to bring you Premium Pilates' first Transformation Tuesday! This Transformation Tuesday story is all about Ita, a very dedicated and determined client of ours that has been attending the studio for over three and a half years. Ita's strength has improved immensely since she started Pilates with us back in January 2013. Back then Ita had several injuries and started her Pilates journey with very basic, low level exercises on the reformer.  Fast forward to July 2016 and Ita is able to perform advanced Pilates exercises in every bi-weekly Mat-work class she does. Ita also attends bi-weekly Barre classes and her endurance, strength and fitness is off the charts. No new challenging floor exercise or complicated barre movement ever phases this little pocket rocket! 

The physical transformation to Ita's body is definitely noticeable, as she has lost weight and toned her entire body, particularly her upper body. However these physical changes are only one part of Ita's amazing transformation. The improvement to Ita's strength and consequently her now lack of injuries has blown myself and the other instructors away. This woman is DAMN strong!! Keep reading to find out more about Ita's Pilates transformation story in her own words. 

What made you start Pilates back in January 2013?

I had been a regular gym member for approximately 6 years prior but had unfortunately suffered a few injuries due to postural issues I had always had. I was looking to find exercise classes that would not exacerbate those injuries and Pilates was recommended to me by a couple of different people for that reason.

What do you think has kept you so dedicated to Pilates for all this time?

You guys! Well, I guess I’ll take a little credit in that I tend to be a passionate and determined person and when I find something I love then I devote a lot of time and energy to it (truthfully, my friends and family are SICK of hearing me rave on about Pilates but they’re also so happy for me that they put up with it!). But the reason I’m dedicated to Premium Pilates is because Emily and Chris and now all of the other instructors are so positive and supportive and encouraging! I’ve been a member of a few different gyms and also participated in other exercise classes but I have never felt that any of those others really cared about me or my wellbeing the way that you guys do!

How do you feel your body (and mind and life, if applicable) has changed since starting Pilates?

My posture has improved greatly, not to mention how strong I am! I still amaze myself all the time when I try advanced exercises and find I can do it! I’ve toned a lot, particularly my arms and upper body are where it is most noticeable. I had next to no core strength when I started and now I feel much more stable and so much stronger.

Mind and life changes are probably evident in a greater willingness to try new things, thanks to the success I’ve achieved with Pilates, but I think also a much greater appreciation for my body and the amazing things it can do!

Have you changed anything in your life in conjunction with Pilates to achieve your body transformation? (such as, other forms of exercise, a healthier way of eating, etc).

I was conscious of what I ate before starting Pilates. I generally go by the 80/20 rule of eating mindfully 80% of the time but allowing myself to splurge the other 20%. What Pilates has done for me is reinforce WHY I take care of my diet that 80% of the time, it’s so that I can enjoy the results of my hard work in class!!

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

Well again I say you guys! Love how friendly everyone is and that while we come to work out, we can still have a laugh! I honestly feel like the studio is a little community hub and I feel connected not only to the instructors but also ‘regulars’ I see in class often because a lot of us are like-minded in pursuing a happy, healthy life without the ego that you find in some fitness industries.

As far as the exercises go, I love trying to challenge myself and try things I would never have believed possible four years ago!

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

Fun, challenging, my strength. 

Thanks so much Ita! Stay tuned for the next Transformation Tuesday story everyone! 

To find out more about our studio and how you can begin your own transformation, click here to visit premiumpilatesstudio.com, email inquiries@premiumpilatesstudio.com or call 0402 680 724. 

HOMEMADE MUESLI

I love the fact that I can throw together whatever I have in the pantry onto a baking tray and call it 'Homemade Muesli'! This recipe is actually the result of several attempts at making my own granola and muesli and is very easily adaptable to whatever ingredients you have on hand. I initially started making granola, but I found that I was using too much coconut oil and sugary syrup (that is, rice malt syrup, maple syrup or honey) to make the ingredients stick together. Instead this recipe formed more of a muesli style so that I could omit the extra sugar and oil. The result: a simple, wholesome, low in sugar breakfast. The recipe below makes around 6 cups and I eat about 3/4 of a cup each morning for my breakfast with unsweetened almond milk.

The ingredients low down: I've given alternative options wherever possible. Quinoa flakes are rather expensive, however if you are coeliac or gluten intolerant you may not be able to stomach oats. I love adding corn flakes as it adds more 'beef' to the muesli, but you can add whatever unsweetened cereal you wish, such as rice bran, rice bubbles, more oats. I always add a combination of sunflower and pumpkin seeds. Shredded coconut does work better, but if all you have on hand is fine desiccated coconut that works too. Never add the goji berries, chia seeds or dried fruit before baking as a lot of their nutrients are lost in the baking process; instead add them at the end.

INGREDIENTS

• oil spray 
• 1 1/2 cups mixed nuts, roughly chopped (I use a combination of almonds, walnuts, peanuts and cashews)
• 1 cup quinoa flakes or oats 
• 3 cups unsweetened corn flakes or unsweetened cereal of your choice
• 1/2 cup sunflower seeds and/or pumpkin seeds (pepitas)
• 1 cup shredded or desiccated coconut 
• 1/2 cup goji berries
• 1/4 cup chia seeds
• 1/2 dried fruit, ie sultanas & cranberries or fresh fruit to serve 
• milk of your choice to serve - reduced fat cow's milk is best, but if you are dairy intolerant or allergic try unsweetened almond, oat, lactose-free or rice milk. 

METHOD

1. Preheat a fan-force oven to 200 degrees celsius. Line a large baking tray with baking paper and lightly spray with oil. 

2. Combine the nuts, flakes or oats, unsweetened cereal, seeds and coconut in a large bowl and stir well to mix. Evenly spread the muesli out in a single layer on the prepared tray. Bake for 15 minutes or until the nuts are golden and coconut are golden. 

3. Remove from the oven and let the muesli cook slightly before adding the goji berries, chia seeds and dried fruit, if using. If using fresh fruit do not add until you add the milk. Store in an airtight container for several months. 

Makes 6 cups / around 6 - 10 servings 

Total Prep & Cooking time / 20 minutes 

x Premium Pilates Studio

PILATES for ANTI-AGING

Time and time again exercise has been proven as one of the most effective and inexpensive anti-aging tools. But what form of exercise is best for an aging body? Whilst any form of exercise will do some good for the older population, we strongly recommend Pilates. The creator of Pilates, Joseph Pilates, believed that a man 'is only as old as his spinal column feels'. He also strongly believed that his form of exercise and way of life could change how 'old' someone felt. 'Anyone who is stiff and out of shape at 30 is old, while someone who is supple and strong at 60 is still young", Pilates was famously quoted.

Here are just a few reasons why Pilates is so incredibly good for anti-aging and the older population:

• Pilates is a low-impact form of exercise, which means that it does not put any additional stress on your joints.
• The main focus of Pilates is to build core strength, which has a direct impact on your posture. If your core is activated and strong, your posture will in turn improve. 
• Regular activation of the core muscles will result in less strain on the back and a strong spine. Stiffness and lack of fluid movement of the spine are often associated with aging. A strong core will protect the spine, which in turn will build bone density and strength, thus delaying the onset of osteoporosis and minimising lower back pain.
• Strengthening your core muscles has a positive impact on flexbility. A more flexible body can delay the effects of aging. 
• Pilates isolates and strengthens the little, but very important, stabilising muscles of the body, improves your fitness and has been proven to enhance your mental state. 
• As a form of exercise, regular Pilates will release endorphins, which will in turn make you feel happier and younger. 
• Pilates improves your coordination, body awareness, balance and breathing. 
• Pilates can very easily be modified and tailored to everyones' individual level of fitness. This allows every client to work at their own pace, whilst also getting a personalised and challenging workout. 
• And lastly, I have yet to meet one doctor or physiotherapist who does not recommend Pilates as a great form of exercise for all walks of life! 

However, it takes two to tango and we therefore also strongly recommend following a healthy eating plan incorporated with your regular Pilates classes. Clients often find that upon starting their Pilates journey they want to eat healthier as their body feels so much better! 

At Premium Pilates studio we are age friendly! Our clients range from as young as early teens and as old as early 70s. It is never too late to start Pilates. Call us today on 0402 680 724, visit us online at premiumpilatesstudio.com by clicking here or email us at inquiries@premiumpilatesstudio.com. 

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