Our new Platinum Pilates classes are based upon the APPI Clinical Pilates approach and are designed specifically for over 65s in line with current scientific research. The exercises are safe, effective and designed to improve daily function, taught largely in seated and standing positions and targeting some of the common issues associated with ageing.

Why is Pilates for Older Adults proven to be so effective? Let us explain…

Pilates restores suppleness and mobility

Are you feeling stiff or experiencing joint issues? Using specific stretches in Pilates can keep you flexible in all the right places.  We focus on mid-range stretches to gently mobilise the joints, working away from compressing the joints and towards maintaining range of movement, and even improving it. Our joints need a certain range of movement in order to perform everyday tasks comfortably and with ease. It is this ease of movement that will allow you to reap the benefits of Pilates in your everyday life and activities within it.

Pilates boosts balance and coordination 

Exercises to slowly and progressively challenge your balance are brilliant for keeping you steady on your feet. Pilates encourages your body to develop balance strategies within a supportive environment, so that when out of the studio environment, you have the tools to keep yourself upright and in a good posture. Balance exercises strengthen the stabilising muscles around your ankles, knees and hips, and also the core muscles and spinal stabilisers. Keeping these muscles working efficiently is absolutely vital for supporting the spine and all the major joints.

Pilates encourages good posture 

Correct posture reduces headaches, neck strain and back complaints, and even improves the way we breathe! It can become more challenging to keep an upright posture as the body ages- after years of life experience the joints become prone to wear and tear and very commonly, a stooped posture develops. Pilates efficiently trains the postural muscles surrounding the spine and develops a level of postural awareness that will transfer over to your other weekly activities or hobbies. Optimum posture ensures muscular balance, reduced sprain on the joints and the spine, and even greater breathing capacity.

Pilates works to maintain bone health 

It is true for all of us that our bones become less-dense as we age. If you have been diagnosed with Osteopenia or Osteoporosis, maintaining healthy bones is ever more important. Exercises that are weight-bearing and that use light resistance are particularly beneficial to maintain the density of our bones, and can be easily incorporated into a Pilates programme using body weight, resistance bands and other pieces of small equipment. The gentle and varied nature of bone-loading exercises in our Platinum Pilates classes help to maintain healthy, strong bones and to minimise the risk factors associated with falls or fractures.

Pilates improves whole body strength and creates a sleeker, taller body

Pilates focuses on quality of movement to strengthen all muscles equally. By focusing on all the major muscle groups, Pilates develops whole body strength that focuses on lean muscular development. After attending regular sessions, you will feel stronger and more able to perform all your regular activities. We use a range of small equipment such as resistance bands and circles, small weighted balls and foam rollers to add strength and also support to many of the exercises.

Our new Platinum Pilates classes are starting mid-October at the Henfield Leisure Centre on Monday and Wednesday afternoons. These classes are suitable for all abilities and fitness levels and are tailored specifically with older adults in mind. Due to the low impact and gentle nature of the exercises included they are particularly beneficial for those with joint issues, arthritis and osteoporosis. Spaces are limited and booking closes on the 14th of October. Phone now on 01273 495911 to book your 1:1 assessment and reserve your place.

Our Classical Pilates 4-week course offers a unique introduction to the Classical Pilates repertoire, introducing you to the physical benefits and challenges of this whole body conditioning form of exercise. This course is ideal for those who are already active and enjoy regular exercise and/or sports and want to improve their performance, flexibility and total body strength.

To give you a sneak preview, here’s what to expect from our upcoming Classical Pilates courses…

1.Expect dynamic, challenging classes that work all areas of the body

Classical Pilates is a challenging workout for the whole of the body. The exercises challenge strength and stamina using the Pilates mat and body weight movements. This whole-body conditioning system was designed by Joseph Pilates to be a sequence of exercises that progress rhythmically from one to the other, to strengthen and condition the body. This also results in improved muscle tone and flexibility, improving overall muscle mass.

2. Expect to boost sports performance and prevent injury 

If you are a keen athlete or gym goer, Classical Pilates is a fantastic accompaniment to any training regime. By addressing muscular imbalances, improving strength and control of the core muscles and those surrounding the spine, Pilates increases your body’s resilience and can also promote faster, more effective workouts outside of your Pilates classes. Your coordination and balance will also be challenged- two skills vital for many sports. If you are a runner, our Pilates for Runners post may be right up your street.

3. Leave feeling energised (and with a greater sense of mental wellbeing)

Joseph Pilates, the inventor of the Pilates method, was a keen advocate of whole body awareness and vigorous exercise to improve circulation, digestion and to stimulate venous flow and healthy breathing cycles. Stimulating all parts of the body, from your fingers to your toes, is vital to retaining these benefits of the Pilates method. Our Classical Pilates classes use whole body movements that work to stimulate the muscular and the nervous system to leave you feeling mentally and physically energised.

Pilates is also the ultimate mind and body workout. Joseph Pilates believed firmly in the connection between the mind and the body-  and created his method along these lines. Each exercise requires focus and dedication. Classical Pilates classes allow you time to focus on you and your body- promoting stress relief and an improved sense of overall wellbeing. Many of our clients have commented on sleeping better after their classes!

4. Improve your posture and leave feeling taller 

Classical Pilates trains the deep, postural muscles surrounding the spine and the joints. This promotes optimum postural alignment and balances the body effectively to reduce the stresses placed upon it. Poor posture creates muscular imbalances that place stress upon the spine, upon other joints of the body and may lead to injury or aches and pains if not addressed. Elongation of the body is key to all the Classical Pilates exercises. This improves flexibility, alignment and corrects muscular imbalances so your body can move the way it was designed to.

Our Classical Pilates course will be running on Wednesday evenings from the 1st June. Spaces are limited to 12- we would hate you to miss out! Book your 1:1 postural and core assessment today or contact us for more information on how to reserve your space.  Click here to find out more about Classical Pilates.

‘I joined Liz’s Pilates class over 7 years ago looking to improve my core strength as I had been having issues with my lower back. My weekly fitness routine includes several sessions of spin and pump and much as I love a hot sweaty workout to loud music, I wouldn’t be without my weekly Pilates class!’ Claire

Easy changes you can make to achieve healthy weight loss

Who doesn’t crave hearty food when it’s cold and wet? Even if you’ve been healthy all year, your diet may be changing with the weather, you’ll start to feel sluggish and unfit, weight will creep up and before you can put the brakes on, bad eating habits become hard to break.

If your favourite jeans are starting to feel tight, act now! It will be so much easier to make changes now, before weight gain becomes the norm. And, losing even a bit of excess weight or inches on your waist could help you to sleep better, move about more easily, improve your immunity and eradicate joint pain. Dropping a few pounds also helps to reduce the risk of developing heart disease or type 2 diabetes, so it could add years to your life!

Medical experts, pharmaceutical companies, and fitness experts actively target those overweight and yet despite all the ‘help’ available, according to NHS statistics, over 25% of UK adults are obese. The reason? Lots of these experts are in business to sell a quick fix – surgery, pills or supplements – but expensive ‘band-aids’ aren’t necessary!

We recommend a series of small steps – incorporate them into your life and get on a healthy path to losing excess weight. Follow our practical, common-sense advice and you could lose up to 10lbs in one month.

1. Combine proteins, carbs and fats at EVERY meal.

The key to weight loss is blood sugar control. Blood sugar drops cause a release of cortisol, which directs the body to store fat. By controlling your blood sugar you’ll reduce the amount of cortisol released. By eating all three food groups in one meal your blood sugar will be better managed – protein lowers blood sugar, carbs raise it and fats normalise it.

2. Eat your biggest meal of the day for breakfast

Skipping breakfast causes dramatic peaks and troughs in blood sugar that can last all day and can cause night-time bingeing.

3. Go to sleep by 10pm.

A lack of sleep leads to low levels of leptin in your blood. Leptin plays a key role in helping you feel full. Plus, if you are overtired, you are far less likely to have the energy you need to turn up at an exercise class after work or cook a healthy dinner.

4. Remove gluten from your diet.

A gluten intolerance can cause tiredness, feeling bloated, skin issues or unexplained weight gain. We recommend a reduction in the gluten in your diet for most of our clients, whether gluten intolerant or not. This means they will naturally be relying more on vegetables and lean meat for calories and cutting out unhealthy foods such as bread, pizza, pasta, cakes, etc. Reducing gluten in your diet can help to improve cholesterol levels, digestive health, and energy levels.

5. Remove ALL processed foods from your diet.

One rule of thumb: if it wasn’t here 10,000 years ago don’t eat it.

You would never add ingredients such as soy lecithin or carageenan, to your home cooking so don’t buy foods that contain them either! Emulsifiers and stabilisers, designed to keep the product on the shelf longer, cause inflammation in the gut and destroy the thyroid resulting in poor metabolism and easy weight gain. Eating varied and colourful plates of whole, unprocessed foods will have a dramatic impact on your weight loss goals.

6. Drink lots of water.

You hear this all the time, but it’s vital! We confuse the feelings of thirst with hunger so you might eat when your body actually wants liquid. Plus, if you’re dehydrated, fat cells become harder to break down so losing weight is much harder.

7. Get moving!

If you are living a sedentary lifestyle, have a rethink. Sitting for long periods is simply not good for you. Take a break from your desk work to walk about at least once an hour.

Find a fitness expert who can design an effective exercise program for you and your body.
Why not give us a call to find out more bespoke wellness packages? These 1:1 programmes are individually tailored toward you and your weight loss goals, including an objective lifestyle analysis and nutritional advice to get you on track with your health and wellbeing journey. Give our specialist team a call on 01273 495911 to find out how our bespoke wellness packages can work for you.

Take the first step to a healthier, more vibrant you!

Whether you have benefitted from a happy back all your life, or have experienced previous episodes of back pain, maintaining a strong and healthy back is the key to living pain-free with reduced aches and pains and increased vitality and suppleness.

What we’re really interested in at Pilates Evolved is ‘pre-habilitation’. When it comes to all ailments we believe that prevention is always better than cure and we are always keen to give you movement snippets and tips that can be easily incorporated into your daily life. That being said, here is our top 10 hit-list to keep your back strong and healthy…

1. Always try to squat down with a neutral spine when lifting heavy objects. 

Keeping your spine long and hinging from your hips takes the pressure off your spine and instead dissipates the load around the strong muscles surrounding your hips to take the load for you. Squats and hip hinging moves are included in our Pilates Classes for a very good reason!

2. If you are lifting a heavy object keep it as close to your body as possible.

By simply reducing the levers involved, this is a basic trick that allows you to lift in a biomechanically efficient manner to lift.

3. To move a large or heavy item, try to push rather than pull. Get onto your hands and knees for low objects rather than bending over them. 

By pushing against heavy objects, you can use your own body weight to help you.

4. Sit right – address your workstation and take the pressure off. 

Sitting down puts more pressure on the discs than any other activity and can cause lower back pain complaints. Many of us spend a large portion of the day sitting down. If this sounds like you or you are desk-bound for work, make sure your workstation is as back-friendly as possible. Your chair needs to be correctly adjusted for you and the computer screen should be at the correct height so you can sit upright comfortably.

 5. When carrying heavy shopping, it is better to split the load by carrying one bag in each hand to distribute the weight more evenly. 

If you really want to be maintain a healthy, happy back and tend to carry a heavy handbag, consider wearing a rucksack if you are walking around all day to transfer the weight evenly across your back.

6. Avoid certain types of foods to keep inflammation at bay. 

Believe it or not, inflammation of the digestive system can prolong muscular inflammation and hinder recovery. Avoiding processed foods and artificial substances is key to supporting muscle recovery. Eating a healthy, balanced diet full of natural whole foods is the best way to keep all the body’s systems well oiled.

7. When you are gardening or doing housework, avoid prolonged bending down. It is best to use your legs or kneel down to and get closer to the area you are working on. 

Kneeling on cushions or foam supports can be kinder to your knees if needed. Working closer to objects allows all the muscular systems to work in a balanced fashion.

8. If your back gets tired while shaving, putting on your make up or cleaning your teeth, use one hand on the sink to help support yourself. 

Prolonged standing can aggravate certain back conditions. Supporting yourself can ease aches and pains, as can walking around during certain tasks (although we realise walking around whilst shaving may be problematic!)

9. Stretch your back regularly, especially before going to bed. This will help release tightness in your back and neck … and help you to get a great night’s sleep! 

Find stretches that work for you and your back. These can be prescribed by one of our corrective exercise specialists, or a physiotherapist. Taking just 10 minutes a day to keep the musculature of the back lengthened may make all the difference in keeping your back healthy.

10. Keep active! 

Keeping everything moving and lubricated is so important – many back pain issues can be caused by stiffness or a lack of mobility. There are many forms of gentle, non-impact exercise that are accessible and back-pain friendly. Exercise such as walking, swimming or Pilates encourages blood to oxygenate the body, helping to keep joints lubricated and discs hydrated, which in turn will promote healing and help to prevent further symptoms.

Pilates is recommended frequently by healthcare practitioners for those with back pain, both as a preventative for a strong, healthy back and as a means of managing a current back condition. The gentle, low-impact exercises used in Clinical Pilates address the deeper muscles of the abdomen and back, to correct muscular imbalances and enhance the robust nature of your spine so you can live free of aches and pains.

If you would like to learn more about how Pilates can help you, contact our specialist team to arrange your complimentary consultation 01273 495911