Power Move Pilates

🧠 MENTAL BENEFITS OF PILATES 🧠
Not only do your muscles reap the benefits of Pilates, your mind does too!
✅ Increase Focus
In order to perform exercises correctly, you must pay attention to queues, focus on and feel the muscle that is working - this promotes focus and stops your mind from wondering too far.
✅ Increase memory and brain function
Pilates is a form of strength training and research has associated this training with positive changes in the brain - decreasing brain atrophy (loss of brain cells over time) which is linked to losing memory and thinking skills.
✅ Better sleep
Any exercise can help with sleep, however, Pilates being a very mindful form of exercise increases the chance of getting a good night's rest.
✅ Increase in confidence
Good posture and awareness of body alignment isn't just for aesthetics and reducing pain - it can also boost confidence, standing taller and stronger both physically and mentally.

DO IT FOR BODY & BRAIN 💕🌈

📈Progress 📈
Progress isn't always linear, it isn't always fast and it isn't always pretty.
Everyone's body adapts and works at different paces - no use worrying about that, worry about what you CAN control 💪
Do what you can this week!
Any movement is better than none at all.
Enjoy that Sydney sunshine & if you need a reason to exercise outdoors, join me for another Pilates class this Friday, 11am at Pioneers Park 🤗
Small classes, outside, socially distanced, babies welcome ☀️
Share this post if you know any new mums in the inner west who could benefit 💕

🌈GET OUT OF YOUR HEAD & IN TO YOUR BODY🌈
🌻A big tool to help relieve stress, improve mood and help stabilise your mental health:
PAY ATTENTION TO YOUR BODY FOR AT LEAST AN HOUR A DAY.
Pilates is a great way to do that. It is MINDFUL exercise. You're paying attention to muscles and breathing, not thoughts and worries.
🤗Taking new members - Wednesday morning outdoor pilates class, 11am Pioneers Park, Leichhardt. Message me here for details!
🌻Nadya

💥NEW YEAR, NEW YOU💥
Spreading the word today!
Park classes re-start next week, Wednesday 6th Jan.

Casual outdoor mat pilates classes for mums and bubs. Regain core strength, pelvic control & have some laughs. Babies welcome, but not required 🤣 Message me here for further details!

Just fyi: Not a fan of forcing new years resolutions... but I'm a huge fan of physical and mental health & love helping new mums feel more confident in their skin.. and muscles.. and joints 😂 let's do it 2021
Nadya 🌈

💥 Pilates the Posture pal 💥
🌈Pictured are my ladies today, working on their Prone Scapula Pulls, ideal for counteracting hunched shoulders and forward-head posture.🌈
✔One of the many benefits of pilates is that it works on the muscular imbalances created by our daily routines of working at desks, feeding/holding children, driving, looking at our phones etc.
✔Pilates forces you to think about and work one muscle or muscle group at a time, isolating the muscles that may be weaker, to re-develop lost strength and create balance in the body.
✔Core strength developed during pilates practice allows you to complete daily tasks without pain and improved posture.

💥 NEW YEAR RESOS💥
As we head in to the festive season, with a brand new year around the corner, the topic of resolutions can be daunting for many people, especially those struggling with body image.
Committing to a resolution like dry January, an 8 week challenge, or setting yourself a goal weight to hit by March, is fabulous for some and can ABSOLUTELY get you on track.
However, setting these demanding, short-term goals can be very restrictive and can feed in to that "all or nothing" mentality.
You're either totally committed, or totally letting loose. We've all been there!
Set long term, more manageable goals, like "1 pilates class every week" 😜 or "2.5km walk every week day" or "run a total of 5km every week" - things that will still be challenging, but are buildable (you can increase your commitment over time) & don't get in the way of your daily functioning. These are easier to implement right away.
These things you are able to stick to long term. You will not always see immediate results, but it will pay off 🤗👏💕

☀️SUNNY SUPER MUMS☀️
A break in the storms just for us!
I have to say, I've seen some of the most professional multi-tasking from my ladies over the last month and I am always so impressed 👏
Feeling grateful to you all, for adding Pilates to your already busy, baby-filled weeks 💕
Action shot of in her party tights 🌈

🌈 Shoulder stability focus for my lovely mums this morning 👌🌈
Yes, abs are cool, but ladies; please don't neglect that upper body!!
Strong arms, upper back and chest are important for everyone! Lots of strain can be placed on your lower back if you don't have the strength up top 😱 especially as your babies grow to toddlers - suddenly you're lifting & heaving 10kg+ ! If the strength isn't there, you will compensate using overworked muscles, or assume strange positions that are bad for posture and can cause injury over time.
Thank you for giving it your all!!

🌈 BENEFITS OF PILATES FOR NEW MUMS🌈

☀️Address lower back & postural pain:
With all the lifting and carrying of a newborn and the postural changes which can result from pregnancy, many new mums find that back pain or sciatica can be an unwelcome part of motherhood. Pilates strengthens the deep abdominal muscles, in particular the transverse abdominus, which helps to stabilise the pelvis and lumbar spine
☀️Abdominal & Pelvic floor control:
Pelvic floor exercises are an essential part of any postnatal Pilates - as well as helping to strengthen the core, it will also help deal with stress incontinence and other issues that may have arisen such as a prolapse. Abdominal tone is a bonus!
☀️Mental health:
The huge emotional peaks and troughs of early motherhood can be a lot to cope with, so the concentrated and calm space of a Pilates class can be invaluable for those looking to de-stress and re-connect with their body.
☀️ Strengthen & energise:
Pilates isn't just about your core. We will also work on your upper and lower body, strengthening you all over - after all, looking after a baby is a physical job, especially as they continue to grow into toddlers!
Childcare is also tiring, and while it might sound like a paradox, exercise energises you! This is due to hormonal changes brought about by movement, but the physical changes also ensure that your body is more efficient and able to perform everyday activities with less effort.

New mums are often pressured when it comes to post-partum weight loss; whether by the media, other mums, or their own thoughts. A term you hear all the time is "bounce back". Yuck.
The word "back" is in there for a reason, you should never be trying to go back. It's only forwards, onwards and upwards ☀️👌
Your body is incredible.
Yes, it may not be able to do 100 push ups or a marathon right now 😅 - it was home to a new life for 9 months and has changed accordingly 🥰 your body has shown a whole different kind of strength and resilience.
Embrace it, love it, strengthen it and be patient with it, as you would your own child ☀️🌈

"In 10 sessions you will feel a difference, in 20 you will see a difference, in 30 you will have a whole new body" - Joseph Pilates.

🌈 I believe we need to be rid of the term "new body", you don't need a new body, nor will you ever get one - however, you will have a ~STRONGER~ body, that you are far more in ~CONTROL~ of, both physically and mentally), BUT the principle here is key - COMMITMENT & CONSISTENCY 👌

🌈 30 sessions may sound like nothing, but at 1 pilates session a week, that's 1 year of classes! Changes do not happen over-night my lovelies.

🌈 Stick with it and MOST importantly, enjoy the process, because it is LIFE LONG, not temporary. 30 sessions is not an end goal, it's a BEGINNING goal.