Laura's Total Fitness, Malvern: Clubbercise - Pilates - PT & more

One thing I say time and time again in Pilates is this...

Think about what your body spends most of its day doing.

Just for a second, look at yourself right now. If you're reading this on your phone, chances are your arms are in front of you, your shoulders have crept forwards a little, your chest is slightly closed and your upper back is doing what it naturally does when we're looking down.

Now think about the rest of your day...

Driving.
Typing.
Using your phone.
Cooking.
Shopping.
Walking.
Running.
Picking things up.
Working at a desk.

Almost everything we do involves reaching forwards.

And that’s completely normal. Our bodies are designed to move that way. The issue is that we spend so much time in those positions that, over time, our bodies can start to adapt to them.

Shoulders creep forwards.
The chest becomes tighter.
The muscles of the back can become weaker.
Movement patterns change.
Little niggles can start to appear.

And this is one of the reasons I love Pilates so much.

Whether you run, lift weights, play sport, cycle, swim, do lots of different classes... or Pilates is the only exercise you do... everyone can benefit from it.

Because Pilates helps to balance out the things we do every single day.

In a Pilates class, we spend a lot of time strengthening the back of the body.

We work on scapular stability - helping those shoulder blades sit in the position they’re designed to be in, rather than constantly drifting forwards. We strengthen the muscles around the upper, middle and lower back, helping us to support our spine, move better and stand taller.

And it’s amazing how much standing taller changes the way you look and feel!

Good posture makes you look more confident, more energised and, dare I say it... a little more youthful too.

Maybe it’s because I’ve recently turned 43 (yet cannot quite get my head round where the past 27 years have gone) that I'm definitely appreciating anything that helps us look and feel our best as we get older!

Think about it... one of the first things many people notice as someone ages is their posture. Keeping ourselves strong, mobile and upright has such a huge impact, both physically and visually.

A stronger back doesn’t just feel good - it looks good too. Building the muscles around your back gives shape, support and definition.

Then there are your glutes...

Yes, they help your bum look good (always a bonus 🍑) but they are so much more important than that.

Strong glutes help with:

• Supporting your lower back
• Improving pelvic control and alignment
• Balance and stability
• Reducing the risk of certain injuries
• Improving walking, running and everyday movements
• Generating power in so many things we do

Add in stronger hamstrings, calves and core muscles, and your body becomes a much more balanced, efficient system.

That’s what Pilates is all about.

It’s not just about flexibility.
It’s not just about having a strong core.
It’s about giving your body the strength, mobility and control it needs to cope with modern life.

Helping you move better.
Helping you feel stronger.
Helping you stand taller.

And hopefully helping you keep doing all the things you love for many years to come 🧘🏼‍♀️💜

Well... yesterday's physio appointment has taught me a few things...

Firstly, my sore foot. The only thing I could think of that might have triggered it was doing 10,000 steps in a pair of New Look sandals at the Three Counties Show... and the physio agreed that does seem the most likely culprit! 🤣

Honestly, I think I've reached that age where I can't just throw on any old shoes and expect my body to shrug it off.

Years ago I'd happily walk up to the beacon in £2 Primark flip-flops while everyone else was laced up in trainers or hiking boots. People would ask how I could do that, but it never bothered me. I could walk miles in anything, drive in high heels, and never thought twice.

These days? Not so much!

I suppose when you teach ten fitness classes a week, spend plenty of time on your feet, and then add long days out walking, your body eventually says, "Excuse me... can we have a little more respect please?" 😅

Lesson learned. Sensible footwear suddenly doesn't seem quite as boring as it once did!

The appointment also confirmed something I've joked about for years...

As many of my Pilates participants know, I'm forever talking about my elbows not showing a good example! Well, today the physio confirmed that I'm genuinely hypermobile. Apparently lots of people think they are, but after running through the Beighton score tests, I ticked pretty much every box. My son scored 8 out of 9 years ago, and I suspect I'm about the same. My daughter seems to have inherited it too.

Being hypermobile has its advantages, but it also means the muscles have to work much harder to stabilise the joints. His advice was exactly what I tell people every week...

Strength train 🏋‍♀️

Not just for gym-goers. Not just for athletes. For everyone.

We also got chatting about the whole "getting older means you need sensible shoes" thing, and it actually led to a really interesting conversation.

From around the age of 30, we naturally start to lose muscle mass unless we do something to maintain it. Most adults lose around 3-8% of their muscle mass per decade, with the rate increasing as we get older. Women also begin to lose bone density as they age, particularly after the menopause, which increases the risk of osteoporosis and fractures.

The brilliant news? Strength training is one of the very best things you can do to slow both of those processes. It helps preserve muscle, strengthen bones, improves balance, supports your joints, reduces aches and pains, and helps you stay independent and capable for longer.

Whether you're hypermobile, whether you're getting older, or whether you're just feeling a bit creaky...

Moving your body and getting stronger is one of the best investments you can make.

We can't stop the ageing process, but we can absolutely influence how well we age. We reach a point where we don't just stay strong automatically anymore - we have to work to stay strong, mobile, capable and pain-free.

Have a look at my weekly class schedule. There are plenty of opportunities to build strength, improve your fitness, and help keep your body healthy and active for years to come. Whatever your age or ability, it's never too late to start.

Now if you'll excuse me... I'm off to look for supportive yet cool sandals... and I'm still not quite ready to admit that my flip-flop hiking days might finally be over! 😂👟

www.bookwhen.com/clubbercisemalvern

Strong, simple Pilates that fits around real life.

With 14 years experience in the fitness industry, I run friendly, effective Pilates classes across Malvern - weekday mornings, afternoons, evenings and weekends.

As a Level 3 qualified Personal Trainer and fully insured instructor, Pilates is one of several training formats I teach, giving me a broad understanding of movement, strength and exercise technique. This helps me bring a more informed, well-rounded approach to every class.

Booking link is in the comments 👇🏽

5 Crazy Clubbers, 10 Lovely Legs❗️🩳😄

After the hottest week we've had in a long time, five of us (including me!) turned up to Clubbercise tonight... and for the first time ever, every single person was wearing shorts! 😂

It's funny the little things you notice as an instructor. Sometimes everyone accidentally turns up in the same colour, but tonight it was all about the legs. Five clubbers, five pairs of shorts, and a room full of determination!

I wonder if the UV light topped up our tans 🤔😉🦵🏼

A huge thank you to everyone who came along on a Friday night after a week of soaring temperatures. It would have been very easy to stay at home with the fan on, but these are the people who keep showing up. The people who stay consistent, stay committed and keep moving forward, one workout at a time 💪🏼

You are a hardy bunch, and I appreciate every one of you. 💜

Have a fantastic weekend, and I'll see you on the dance floor again soon! 🎶✨