InHouse Pilates

Feeling stressed?

Move your body.

Short bursts of exercise lift your mood and sharpen your focus, making your day better one move at a time.

Read more here: https://www.fleurieuep.com.au/2024/06/10/the-power-of-exercise-snacking/

Pilates mat exercises can be done without any equipment.

Don't let a lack of Pilates equipment put you off trying Pilates.

When you are just starting with Pilates, doing Pilates Mat exercises is a great place to start.

All you need is some space on the floor, or on your bed (especially if you can't get down or up from the floor).

If using the floor, you can place a towel on the carpet or a couple of towels on a hardwood floor. This will prevent any discomfort or pressure on your joints.

Have you been wanting to start Pilates, but haven't because you thought you needed big machines?

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Do you carry tension between your shoulder blades?

This simple exercise helps ease that ‘knotty’ pain between your shoulder blades by strengthening your rhomboids – the muscles that help pull your shoulder blades together and support your posture.

01 – Loop a resistance band securely over a closed door handle (as shown), making sure the door is fully shut and the handle is sturdy.

02 – Drop your shoulders away from your ears, then squeeze your shoulder blades together as you draw your hands back.

Recover by slowly stretching your arms forward again, and repeat for 8–10 repetitions.

03 – If you are using hand weights, water bottles, or tinned foods instead of a band, first drop your shoulders away from your ears and down towards your waistline.

04 – Now draw your hands back towards your hip bones, squeezing your shoulder blades together.

Recover by stretching your arms forward again, and repeat 8–10 times.

Avoid jutting your chin forward; instead, gently tuck your chin and think about lengthening the back of your head, as if it were resting against a ruler, so the back of your head lines up with your upper back.

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It’s amazing how one simple adjustment could ease so much of my upper back pain.

As a side sleeper, I used to wake up in the middle of the night an ache between my shoulder blades.

Once I started applying some of my Pilates knowledge, everything changed.

💡 Here’s what made the difference:

If you’re a side sleeper who tends to curl into a tight fetal position, that rounded posture might be adding stress to your upper back.

Instead, picture your body forming a “T” shape — shoulders stacked, hips aligned, and a pillow between your knees.

And here’s the key: swap resting your top elbow on the mattress for a body pillow.

By resting your elbow on the pillow instead, you’ll keep your upper body supported and your spine beautifully aligned.

GIve this a go and let me know how you feel.

Pilates is a beautiful way to release stress.

As you focus on your breath and move with intention, your mind calms and your body follows.

Research in women has found that Pilates can meaningfully improve symptoms of depression and anxiety, supporting better emotional wellbeing overall.
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Study link:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10578749/
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It’s a lovely reminder that when we step onto the mat, we’re not just strengthening our bodies — we’re caring for our minds too.

February is Ovarian Cancer Awareness Month 💚

Ovarian cancer symptoms can be vague and easy to dismiss, but knowing them could save a life. 💚

Most common signs:
🟢 Increased abdominal size or persistent bloating
🟢 Abdominal or pelvic pain
🟢 Feeling full after eating a small amount
🟢 Needing to urinate often or urgently
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Other signs to watch for:
🟢 Changes in bowel habits
🟢 Unexplained weight changes
🟢 Excessive fatigue
🟢 Lower back pain
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These can be caused by many things, but if they persist, see your GP – you know your body best.

Track symptoms with this Symptom Diaryhttps://www.datocms-assets.com/102334/1691392879-symptom-diary.pdf
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Learn more:
https://www.ovariancancer.net.au/about-ovarian-cancer/symptoms
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Did you know that, small actions can lead to big changes.

Break your day into mini movement sessions.

It’s all about consistency and intention.

Read more here: https://longevity.stanford.edu/lifestyle/2024/07/02/what-are-exercise-snacks-and-why-are-they-important/

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Researchers followed more than 11 000 Australian women for 15 years and found that those who met activity guidelines through midlife – or started by about 55 – scored higher for physical health and daily functioning in their late 60s and early 70s.
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You don’t have to do it perfectly, you just have to start and then keep moving.

Read more https://bit.ly/3YQppQD

Want to know more about the physical activity guidelines?
Go to https://bit.ly/49w3Xqk

Every time you choose to move, to nourish your body, and to speak kindly to yourself, you’re proving that belief right and building the second half of the journey through action.

One of the many things I truly love about Pilates is how much it emphasises mindfulness, concentration, and breath control.

When you give your full attention to how you move and breathe, something shifts — your mind and body start working together in perfect harmony.

That connection allows you to move more effectively and with greater intention and control, making every exercise more powerful and efficient.

It’s such a wonderful reminder that Pilates isn’t just about the body — it’s a whole-mind practice.

You don't need a gym session to boost your heart.

Quick exercises throughout your day to keep your heart healthy and your energy high.

Every little movement counts.

Read more here: https://longevity.stanford.edu/lifestyle/2024/07/02/what-are-exercise-snacks-and-why-are-they-important/

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Stack your Pilates:

Attach your mat work to something you already do like enjoying your morning coffee, will help you become more consistent with your Pilates workout.