Feed: Pilates Articles - AggScore: 66.9
Story Clicks: 38
A Pilates Body
We all see the pictures of slim, sleek and tall model - shaped people practicing Pilates in gorgeous studios when we look at Pilates books and surf the Web. We sigh and wish we could be like them.
Some people even take up Pilates in the hope that maybe, just maybe if they practise religiously and never touch chocolate again, ever, (Yeah,right!), they could look like that too....
Sorry to rain on your parade, but in all probability it ain't gonna happen for you. The tall willowy look is more to do with your genetics than any exercise system you try.
Sure, you can lose the body fat and build some muscle, you can look pretty damn good but unless the Gods have gifted you with willowy genes you won't look...well...willowy.
I say, why would you want to? Remember, most models probably live on a lettuce leaf and 100 cigs a day and besides, for the sake of your own health and well being it is much better if you focus your efforts on just getting fit, increasing your endurance and correcting any bad postural habits you may have developed.
Pilates changes your body. It can make it fitter, stronger and much better looking.
It can give your muscles a more sleek, compact and less bulky appearance. You develop in your abdomen a firm and strong support for your new supple and graceful body.
The fantastic thing about Pilates is the way that, over a period of time, you can re-build your body from the inside out. You wouldn’t build your house on sand, would you? Sand is an unstable surface that is unable to support anything built on it. Practicing Pilates regularly is like replacing the sand with concrete. When we have a stable surface to build on, we can build something that is strong and able to withstand the daily rigors of life without injury.
We are also much less likely to suffer from many of the problems old age can bring, such as arthritis and osteoporosis.
So next time you wish to look like a willowy model, smile to yourself, have a piece of chocolate (just one!) and just strive to keep your body fit and well. Oh and don't forget the Pilates!
Carol J Bartram
(Pilates Instructor)
We all see the pictures of slim, sleek and tall model - shaped people practicing Pilates in gorgeous studios when we look at Pilates books and surf the Web. We sigh and wish we could be like them.
Some people even take up Pilates in the hope that maybe, just maybe if they practise religiously and never touch chocolate again, ever, (Yeah,right!), they could look like that too....
Sorry to rain on your parade, but in all probability it ain't gonna happen for you. The tall willowy look is more to do with your genetics than any exercise system you try.
Sure, you can lose the body fat and build some muscle, you can look pretty damn good but unless the Gods have gifted you with willowy genes you won't look...well...willowy.
I say, why would you want to? Remember, most models probably live on a lettuce leaf and 100 cigs a day and besides, for the sake of your own health and well being it is much better if you focus your efforts on just getting fit, increasing your endurance and correcting any bad postural habits you may have developed.
Pilates changes your body. It can make it fitter, stronger and much better looking.
It can give your muscles a more sleek, compact and less bulky appearance. You develop in your abdomen a firm and strong support for your new supple and graceful body.
The fantastic thing about Pilates is the way that, over a period of time, you can re-build your body from the inside out. You wouldn’t build your house on sand, would you? Sand is an unstable surface that is unable to support anything built on it. Practicing Pilates regularly is like replacing the sand with concrete. When we have a stable surface to build on, we can build something that is strong and able to withstand the daily rigors of life without injury.
We are also much less likely to suffer from many of the problems old age can bring, such as arthritis and osteoporosis.
So next time you wish to look like a willowy model, smile to yourself, have a piece of chocolate (just one!) and just strive to keep your body fit and well. Oh and don't forget the Pilates!
Carol J Bartram
(Pilates Instructor)
A Pilates Body
Date Published: Oct 03, 2008 - 8:16 am
Pilates Or Yoga?
I get a lot of clients in my classes who say to me "Pilates is very similar to Yoga, isn't it?" I generally diplomatically reply that Pilates is not a million miles away from Yoga. (Just about 500,000!)
Yoga has a large following, notably greater than Pilates in this country (UK) and it's probably the same around the world.
The type of Yoga most people are familiar with is Hatha Yoga (Yoga of postures) as this is the most popular type of Yoga practiced in the west. This type of Yoga uses physical poses, breathing and meditation to help increase your health and well being. There is a strong spiritual element to Yoga which some people like.
Yoga and Yoga exercises are by and large fairly static; they concentrate more on rest, stretching and holding static poses for a length of time. Before I receive hate mail over this topic I should point out that I'm not knocking Yoga, just pointing out some of the differences between Pilates and Yoga.
Pilates, on the other hand, involves a series of exercises done in various positions, such as standing, seated and on hands and knees. These exercises are specifically designed to work your deep core and supporting muscles, teaching them to move smoothly and correctly and rebalancing your entire body. Each exercise is taken only as far as an individual can go without pain, and each exercise is repeated only 8 -10 times. Doing each move perfectly correctly is our goal! Each exercise is done with the watchwords Control, Centering, Precision, Flowing Movement and Breathing. Pilates aims to strengthen the abdominal muscles, improve strength, correct posture and realign your spine. It's like getting the tracking fixed on your car. And the wheels rebalanced.
Both Pilates and Yoga will relax, energise and strengthen you. If I have a grumble about Yoga it's just that some of the moves are over - challenging and take the spine into extreme positions, where Pilates concentrates on correcting postural imbalances and strengthening you from the inside out, which makes it ideal for people with back problems for whom Yoga would be inappropriate.
So the difference between Yoga and Pilates is that they are different! I prefer Pilates, but then I would, wouldn't I?? All I can say is that people who like Yoga usually like Pilates....both are holistic and require both mental and physical involvement. Try both and make your own mind up!
Carol J Bartram
(Pilates Instructor)
I get a lot of clients in my classes who say to me "Pilates is very similar to Yoga, isn't it?" I generally diplomatically reply that Pilates is not a million miles away from Yoga. (Just about 500,000!)
Yoga has a large following, notably greater than Pilates in this country (UK) and it's probably the same around the world.
The type of Yoga most people are familiar with is Hatha Yoga (Yoga of postures) as this is the most popular type of Yoga practiced in the west. This type of Yoga uses physical poses, breathing and meditation to help increase your health and well being. There is a strong spiritual element to Yoga which some people like.
Yoga and Yoga exercises are by and large fairly static; they concentrate more on rest, stretching and holding static poses for a length of time. Before I receive hate mail over this topic I should point out that I'm not knocking Yoga, just pointing out some of the differences between Pilates and Yoga.Pilates, on the other hand, involves a series of exercises done in various positions, such as standing, seated and on hands and knees. These exercises are specifically designed to work your deep core and supporting muscles, teaching them to move smoothly and correctly and rebalancing your entire body. Each exercise is taken only as far as an individual can go without pain, and each exercise is repeated only 8 -10 times. Doing each move perfectly correctly is our goal! Each exercise is done with the watchwords Control, Centering, Precision, Flowing Movement and Breathing. Pilates aims to strengthen the abdominal muscles, improve strength, correct posture and realign your spine. It's like getting the tracking fixed on your car. And the wheels rebalanced.
Both Pilates and Yoga will relax, energise and strengthen you. If I have a grumble about Yoga it's just that some of the moves are over - challenging and take the spine into extreme positions, where Pilates concentrates on correcting postural imbalances and strengthening you from the inside out, which makes it ideal for people with back problems for whom Yoga would be inappropriate.
So the difference between Yoga and Pilates is that they are different! I prefer Pilates, but then I would, wouldn't I?? All I can say is that people who like Yoga usually like Pilates....both are holistic and require both mental and physical involvement. Try both and make your own mind up!
Carol J Bartram
(Pilates Instructor)
Pilates Or Yoga
Date Published: Oct 03, 2008 - 8:16 am
Can Pilates help you with your game of golf?
With nearly 25 million people playing golf in the U.S. alone it is one of the most popular sports around today. Many golfers will pay a lot of money to gain an advantage over their golfing buddies.
They buy the latest golf clubs, gloves, DVD's, golf carts etc but very few of them do anything with the biggest influencing factor of how well they will play their own bodies!
Well golfers such as Rich Beem, Grace Park and Tiger Woods spend a lot of time conditioning their bodies to play golf by strength training and Pilates and it certainly works for them. But the real question is will Pilates help you improve your game?
I should point out I don’t play golf! The only evidence I have is what I have read in the press and anecdotal evidence from my clients. Nearly all my clients who play golf tell me that their game has improved since starting Pilates. Coincidence? I think not! There are a lot of similarities between Pilates exercises and the type of movements necessary to whack that little white ball down the green.
If we look carefully at what Pilates exercises can do for us, we will find that they can:
So, to cut to the chase, if I played golf I would certainly consider taking up Pilates! Not only would it improve my game, but more importantly as far as I’m concerned, it would significantly reduce my chances of avoiding some of the common injuries most golfers suffer from, such as sore backs, hips, arms and shoulders. Trust me - at my age I need all the help I can get!
Carol J Bartram
(Pilates Instructor)
With nearly 25 million people playing golf in the U.S. alone it is one of the most popular sports around today. Many golfers will pay a lot of money to gain an advantage over their golfing buddies.
They buy the latest golf clubs, gloves, DVD's, golf carts etc but very few of them do anything with the biggest influencing factor of how well they will play their own bodies!
Well golfers such as Rich Beem, Grace Park and Tiger Woods spend a lot of time conditioning their bodies to play golf by strength training and Pilates and it certainly works for them. But the real question is will Pilates help you improve your game?
I should point out I don’t play golf! The only evidence I have is what I have read in the press and anecdotal evidence from my clients. Nearly all my clients who play golf tell me that their game has improved since starting Pilates. Coincidence? I think not! There are a lot of similarities between Pilates exercises and the type of movements necessary to whack that little white ball down the green.
If we look carefully at what Pilates exercises can do for us, we will find that they can:
- Improve concentration.
- Increase range of motion in hips and shoulders.
- Strengthen abdominals, hips, core, trunk and back.
- Increase flexibility.
- Improve stability of shoulders, hips, trunk, core and back
- With improved stability you can strike the ball without the body collapsing or twisting.
- Improved core strength and hip stability should enable faster rotation, which equates to hitting the ball harder.
- Concentration improves, enabling you to ignore distractions.
- Improved stamina allows you to play more consistently and for longer without becoming fatigued.
- Muscle imbalances, which can affect shoulders, back, hips, arms and legs are returned to normal, enabling your body to function as it was designed to.
- There is less chance of injury, due to improved stamina, strength and flexibility.
So, to cut to the chase, if I played golf I would certainly consider taking up Pilates! Not only would it improve my game, but more importantly as far as I’m concerned, it would significantly reduce my chances of avoiding some of the common injuries most golfers suffer from, such as sore backs, hips, arms and shoulders. Trust me - at my age I need all the help I can get!
Carol J Bartram
(Pilates Instructor)
Pilates For Golf
Date Published: Oct 03, 2008 - 8:16 am
Pilates and Sciatica Part I
Lots of people come to me with sciatica, and so I’ve been doing some research on the subject. It was really interesting, so I thought I’d write an brief article about it.
I’ve missed out all the long Latin words that describe it in Doctorspeak as I could neither spell nor pronounce them!
Just about everyone knows what the term “sciatica” means. Mention the word and people start grimacing and rubbing the backs of their legs…most of us have felt that awful, stabbing pain at one time or another. Like a bolt of lightning, sciatica makes you yelp and stop whatever you’re doing!
Luckily for me , the only times I ever experienced it was during pregnancy, but I know people who are plagued by it, and it’s no joke. Actually, neither’s pregnancy. Nothing natural about childbirth is what I say!
Sciatica is actually a set of symptoms, rather than a diagnosis in itself, and can be caused by several things…some not serious and some very serious indeed. This is why, if you get sciatica, you MUST get it checked out by a health professional (doctor, physiotherapist or chiropractor) before you try and self-treat. The cause could be anything from a tight muscle in your bottom to a slipped disk or even, at worst case scenario, a tumour. That last is rare, by the way. Thankfully.
When people ring me to book a place in any of my Pilates classes, I always ask them about back and leg pain on the phone…any mention of sciatica-type problems and my ears prick up like a hound’s and I insist they get medical clearance before I accept them. I’ve lost a few potential clients that way, but nothing’s worse than someone turning up for their first class and gaily announcing that they sometimes get “a bit of leg pain” which causes numbness in their toes…
At which point I lose the will to live!
The sciatic nerve is the longest in the entire body and runs roughly from the middle of your spine down through your buttock and right down the back of your leg. Any pressure on it anywhere down its length can cause the stabbing ache of sciatica. Without getting too technical (because we’re into medical territory here) there are four main causes of sciatic pain:
Slipped Disc
When you have a herniated (slipped) disc in your lumbar spine – your lower back – this causes pressure in the sciatic nerve, which is close to the spinal cord. So you have the double misery of lower back pain and sciatica too. A similar thing can happen with age-related wear and tear to the spine. Maybe there’s something to be said for being a Borg. Or a Cyberman.
Then again, maybe not!
Stenosis
This is a narrowing of the spinal canal, often associated with age (though sometimes pregnancy can cause it). Again, pressure is put on the sciatic nerve, resulting in pain being felt in the back and/or leg.
Piriformis syndrome
The piriformis is a muscle in your buttock which helps to turn your thigh outwards. It can get very tight in people who sit a lot…long distance drivers and people who are desk bound for long periods. The sciatic nerve runs under this muscle – in some people it goes through the muscle – and can get irritated. This is not true sciatica, but certainly feels like it!
Sacroiliac joint problems
The sacroiliac joint is the roughly triangular bit at the base of the spine where the backbone meets the pelvis. This joint has to stand up to a lot of wear and tear during your lifetime (once again pregnancy rears it’s head!) and can become damaged and inflamed, thus pressing on that pesky nerve!
The good news is that these last two can be significantly helped by doing Pilates. I’ll give you more info on this next time!
Carol J Bartram
(Pilates Instructor)
Lots of people come to me with sciatica, and so I’ve been doing some research on the subject. It was really interesting, so I thought I’d write an brief article about it.
I’ve missed out all the long Latin words that describe it in Doctorspeak as I could neither spell nor pronounce them!
Just about everyone knows what the term “sciatica” means. Mention the word and people start grimacing and rubbing the backs of their legs…most of us have felt that awful, stabbing pain at one time or another. Like a bolt of lightning, sciatica makes you yelp and stop whatever you’re doing!
Luckily for me , the only times I ever experienced it was during pregnancy, but I know people who are plagued by it, and it’s no joke. Actually, neither’s pregnancy. Nothing natural about childbirth is what I say!
Sciatica is actually a set of symptoms, rather than a diagnosis in itself, and can be caused by several things…some not serious and some very serious indeed. This is why, if you get sciatica, you MUST get it checked out by a health professional (doctor, physiotherapist or chiropractor) before you try and self-treat. The cause could be anything from a tight muscle in your bottom to a slipped disk or even, at worst case scenario, a tumour. That last is rare, by the way. Thankfully.
When people ring me to book a place in any of my Pilates classes, I always ask them about back and leg pain on the phone…any mention of sciatica-type problems and my ears prick up like a hound’s and I insist they get medical clearance before I accept them. I’ve lost a few potential clients that way, but nothing’s worse than someone turning up for their first class and gaily announcing that they sometimes get “a bit of leg pain” which causes numbness in their toes…
At which point I lose the will to live!
The sciatic nerve is the longest in the entire body and runs roughly from the middle of your spine down through your buttock and right down the back of your leg. Any pressure on it anywhere down its length can cause the stabbing ache of sciatica. Without getting too technical (because we’re into medical territory here) there are four main causes of sciatic pain:
Slipped Disc
When you have a herniated (slipped) disc in your lumbar spine – your lower back – this causes pressure in the sciatic nerve, which is close to the spinal cord. So you have the double misery of lower back pain and sciatica too. A similar thing can happen with age-related wear and tear to the spine. Maybe there’s something to be said for being a Borg. Or a Cyberman.
Then again, maybe not!
Stenosis
This is a narrowing of the spinal canal, often associated with age (though sometimes pregnancy can cause it). Again, pressure is put on the sciatic nerve, resulting in pain being felt in the back and/or leg.
Piriformis syndrome
The piriformis is a muscle in your buttock which helps to turn your thigh outwards. It can get very tight in people who sit a lot…long distance drivers and people who are desk bound for long periods. The sciatic nerve runs under this muscle – in some people it goes through the muscle – and can get irritated. This is not true sciatica, but certainly feels like it!
Sacroiliac joint problems
The sacroiliac joint is the roughly triangular bit at the base of the spine where the backbone meets the pelvis. This joint has to stand up to a lot of wear and tear during your lifetime (once again pregnancy rears it’s head!) and can become damaged and inflamed, thus pressing on that pesky nerve!
The good news is that these last two can be significantly helped by doing Pilates. I’ll give you more info on this next time!
Carol J Bartram
(Pilates Instructor)
Pilates and Sciatica Part I
Date Published: Oct 03, 2008 - 8:16 am
Pilates and Sciatica Part II
This is the second part of our article on sciatica. Please can I re-iterate that if you do get the symptoms of sciatica you MUST get checked out by a medical professional before embarking on any kind of exercise. The symptoms of sciatica are as follows:
Okay, that’s the lowdown. So we assume that you’ve been cleared to exercise. What can you do to relieve your symptoms? Well, here are some ideas:
In short, sciatica can be miserably painful, but the good news is that permanent nerve damage is rare, and in most cases there are ways to help yourself. So remember my Three Esses (!)
STRIDE out and have a brisk walk every day. So it’s raining? You ain ’t gonna melt!
STRETCH those muscles…
STRENGTHEN that core…
Carol J Bartram
(Pilates Instructor)
This is the second part of our article on sciatica. Please can I re-iterate that if you do get the symptoms of sciatica you MUST get checked out by a medical professional before embarking on any kind of exercise. The symptoms of sciatica are as follows:
Pain in the lower back that radiates down the back of the leg.
- A feeling of numbness below the knee; there may be tingling or numbness in the toes.
- Pain down the back of the leg accompanied with a feeling of unsteadiness or bowel/bladder incontinence.
Okay, that’s the lowdown. So we assume that you’ve been cleared to exercise. What can you do to relieve your symptoms? Well, here are some ideas:
- Try heat and / or ice packs (remember ice must NOT come into direct contact with skin). This can be applied for around 15 minutes at a time three to four times a day.
- Don’t lie around in bed unless ordered to. Inactivity can make sciatica worse. Get up and get moving, Soldier!
- Walking is marvellous exercise. Stride out there!
- Try some Aqua Aerobic classes. Most public pools hold them, or you could join a gym that has a pool. Even walking in the water is good exercise. Borrow a small child and chase it across the pool pretending to be a crocodile. If you catch said child, eat it!! Kids never, never get tired of this game…you’ll be exhausted and have burned zillions of calories by the time they’ve had enough…
- Go to Pilates classes (well, I was bound to put that one in somewhere!). Pilates focuses on strengthening your core muscles in your stomach and back…I’ve known people in my own classes who no longer get sciatic pain. Exercises lying on your back and stomach are the most effective and least likely to set the pain off. You have to go to class regularly, though and also exercise at home…there is no quick fix!
- Stretching exercises can also be very effective in relieving the pain. It is well worth paying for a few sessions with a properly qualified Personal Trainer or a Pilates Instructor with a one-to-one qualification.
In short, sciatica can be miserably painful, but the good news is that permanent nerve damage is rare, and in most cases there are ways to help yourself. So remember my Three Esses (!)
STRIDE out and have a brisk walk every day. So it’s raining? You ain ’t gonna melt!
STRETCH those muscles…
STRENGTHEN that core…
Carol J Bartram
(Pilates Instructor)
Pilates and Sciatica Part II
Date Published: Oct 03, 2008 - 8:16 am
Don't Build Your House On Sand
You wouldn’t build your house on sand would you? An unstable surface that is unable to support any structure built upon it.
Then why do some people insist on training their body hard when their foundation is weak?
Typically overweight and unfit people have:
The likelihood is they will injure themselves very early on in their training. If they are injured they can’t train effectively and so can’t get the results the desire.
Any training program you use must address this issue and ensure a firm foundation is built before high volume / impact exercises are introduced.
So how, practically, can you build a firm foundation?
Carol J Bartram
(Pilates Instructor)
You wouldn’t build your house on sand would you? An unstable surface that is unable to support any structure built upon it.
Then why do some people insist on training their body hard when their foundation is weak?
Typically overweight and unfit people have:
- Little to no core strength
- Poor structural stability (Shoulder, Hip and Ankle)
- Poor posture
- Lack of flexibility
- Probably an unbalanced diet
The likelihood is they will injure themselves very early on in their training. If they are injured they can’t train effectively and so can’t get the results the desire.
Any training program you use must address this issue and ensure a firm foundation is built before high volume / impact exercises are introduced.
So how, practically, can you build a firm foundation?
- Control your diet by not dieting! Most health experts will agree that when it comes to weight loss, what you eat has the biggest influence on how much weight you lose. You need to eat small-ish portions of nourishing food regularly and ditch the junk. The closer you come to your ideal weight, the safer you are and the harder you can exercise.
- Strengthen core and structural stability, improve posture and flexibility by doing a specialised program designed to do just that, or easier still take Pilates classes. Pilates addresses all the above-mentioned points and then some!
- Ensure any exercise program you undertake whilst you are building your “firm foundation” has been designed to be both safe and effective and takes into account your own limitations.
- You should be able to sustain your exercise program over the long term (for ever!) It should therefore be designed with real people with real jobs and families in mind. We can’t all find 4-6 hours a week to exercise!
Carol J Bartram
(Pilates Instructor)
Pilates a Firm Foundation
Date Published: Oct 03, 2008 - 8:16 am
Do Pilates, Live longer. Part I
The HSE (Health and Safety Executive) defines stress as "the adverse reaction people have to excessive pressure or other types of demand placed on them."
The HSE has commissioned research into stress levels in the workplace all over the UK and have come up with the following jaw-dropping statistics:-
Some level of stress is essential to our functioning…we just wouldn’t be motivated to actually DO anything without it. When it’s something we want to do, we call it exciting. When it’s something we’d rather not do, we call it stressful! The effect on our body and mind is actually the same, believe it or not. Adrenaline shoots round our system, heart rate and blood pressure rise, our pupils dilate, our muscles get ready for action…. And then Daniel Craig puts his clothes back on!!
But you get my drift….our bodies are designed by Mother Nature to go into “Fight or Flight” mode, seeing as that’s what kept us alive millions of years ago when that noise in the bushes could have meant that either Bambi or Godzilla was behind us…
So life without any kind of stress would be unutterably boring. But our lives today have stresses that last over long periods of time – stresses that can’t be dealt with by running away or bashing something with a club…tempting though it may seem when your boss/child/mother-in-law is winding you up!
And stress over a long period of time is what does us in.
Your body is not designed to deal with these hormones staying in the system – the idea was that once Man had escaped from the predator, the hormones subsided. Job Well Done. Man then either slept, ate said predator or….You get the idea! (This is where Daniel Craig reappears…)
Long-term exposure to stress hormones can cause problems inside us. Big problems. High blood pressure, heart disease, strokes and some forms of cancer have been linked to high levels of stress sustained for years. Stress is one of the main causes of premature death in the developed world. Sobering thought, isn’t it?
Well, now that you’ve read all this and got all stressed about your stress levels, what can you do about them?
You’ll have to read the next instalment for stress-busting ideas!
(Hint: This might just involve some Pilates).
Until next time…
Carol J Bartram
(Pilates Instructor)
The HSE (Health and Safety Executive) defines stress as "the adverse reaction people have to excessive pressure or other types of demand placed on them."
The HSE has commissioned research into stress levels in the workplace all over the UK and have come up with the following jaw-dropping statistics:-
- Approximately 500,000 people in the UK experience work-related stress at a level that they believe is making them ill.
- Five million people in the UK feel “very” or “extremely” stressed by their work.
- Around 12.8 million working days a year were lost to stress and stress-related illness in 2004/5. (Probably even higher in the U.S.).
Some level of stress is essential to our functioning…we just wouldn’t be motivated to actually DO anything without it. When it’s something we want to do, we call it exciting. When it’s something we’d rather not do, we call it stressful! The effect on our body and mind is actually the same, believe it or not. Adrenaline shoots round our system, heart rate and blood pressure rise, our pupils dilate, our muscles get ready for action…. And then Daniel Craig puts his clothes back on!!
But you get my drift….our bodies are designed by Mother Nature to go into “Fight or Flight” mode, seeing as that’s what kept us alive millions of years ago when that noise in the bushes could have meant that either Bambi or Godzilla was behind us…
So life without any kind of stress would be unutterably boring. But our lives today have stresses that last over long periods of time – stresses that can’t be dealt with by running away or bashing something with a club…tempting though it may seem when your boss/child/mother-in-law is winding you up!
And stress over a long period of time is what does us in.
Your body is not designed to deal with these hormones staying in the system – the idea was that once Man had escaped from the predator, the hormones subsided. Job Well Done. Man then either slept, ate said predator or….You get the idea! (This is where Daniel Craig reappears…)
Long-term exposure to stress hormones can cause problems inside us. Big problems. High blood pressure, heart disease, strokes and some forms of cancer have been linked to high levels of stress sustained for years. Stress is one of the main causes of premature death in the developed world. Sobering thought, isn’t it?
Well, now that you’ve read all this and got all stressed about your stress levels, what can you do about them?
You’ll have to read the next instalment for stress-busting ideas!
(Hint: This might just involve some Pilates).
Until next time…
Carol J Bartram
(Pilates Instructor)
Do Pilates, Live longer. Part I
Date Published: Oct 03, 2008 - 8:16 am
Do Pilates, Live longer. Part II
Sometimes we have been suffering from stress for so long that we almost get used to it. This is dangerous as we then regard the way we feel and act as “normal”, simply because we cannot remember being any other way.
There are many warning signs of stress. Listed below are just some of them:
(If you regularly have suicidal thoughts, you need professional help NOW!)
Regarding the rest; if you tick a lot of the above boxes, you need to take a long hard look at your life.
YOU are the most important person in your life. Yes, I know you love your partner, kids, parents, boss (well, maybe not the latter!), but if you don’t start putting yourself first, you’re going to fall off your perch. Don’t tell me you haven’t time to consider yourself…you’d sure as hell find the time to be ill or have a breakdown, ‘cos you wouldn’t have a choice!!
Er, spot the rant, anyone?
So, can doing Pilates help lower your stress levels? Well, to quote a well-known bulldog, “Oh, Yesss!”
Many of my clients shuffle into class with their shoulders hunched up around their ears and a strained look on their faces. No, it’s not because they hate coming!
They’ve all had stressful days. Some are working mums, some are retired, some are doctors, dentists, civil servants. And an accountant. Many have driven miles through rush hour traffic to get there, or arranged a babysitter or fed the horses early or pressganged hubby into cooking tea…just to be there. It’s humbling, actually, and it motivates me to give them the best class I can. And as we do our Pilates, I watch their tense, painful shoulders drop away from their ears, their tired spines straighten, their strained, worried faces begin to relax. Sometimes they start yawning….not boredom, but relaxation of the muscles that help you breathe. And we often laugh. They answer me back. Frequently. Sometimes someone makes such a funny remark that everyone (including me) falls around howling with laughter.
It’s all good.
And by the end they’re standing taller. Smiling. Shoulders down and away from their ears. And they almost float out of the door. They feel loads better. And they tell me so.And that, for me, makes it all worth it.
Put in a nutshell, this one old saying says it all:
“Change the things you can. Accept the things you can’t. Have the wisdom to know the difference.”
And come to your Pilates classes.
Carol J Bartram
(Pilates Instructor)
Sometimes we have been suffering from stress for so long that we almost get used to it. This is dangerous as we then regard the way we feel and act as “normal”, simply because we cannot remember being any other way.
There are many warning signs of stress. Listed below are just some of them:
- Mood swings
- Self-abuse
- Endless colds
- Insomnia
- Inability to concentrate
- Lack of forgiveness – both of others and yourself
- Memory loss
- Excessive sweating
- Confusion
- Nervous or inappropriate laughter
- Anger, often culminating in bursts of tears
- Suicidal thoughts
(If you regularly have suicidal thoughts, you need professional help NOW!)
Regarding the rest; if you tick a lot of the above boxes, you need to take a long hard look at your life.
YOU are the most important person in your life. Yes, I know you love your partner, kids, parents, boss (well, maybe not the latter!), but if you don’t start putting yourself first, you’re going to fall off your perch. Don’t tell me you haven’t time to consider yourself…you’d sure as hell find the time to be ill or have a breakdown, ‘cos you wouldn’t have a choice!!
Er, spot the rant, anyone?
So, can doing Pilates help lower your stress levels? Well, to quote a well-known bulldog, “Oh, Yesss!”
Many of my clients shuffle into class with their shoulders hunched up around their ears and a strained look on their faces. No, it’s not because they hate coming!
They’ve all had stressful days. Some are working mums, some are retired, some are doctors, dentists, civil servants. And an accountant. Many have driven miles through rush hour traffic to get there, or arranged a babysitter or fed the horses early or pressganged hubby into cooking tea…just to be there. It’s humbling, actually, and it motivates me to give them the best class I can. And as we do our Pilates, I watch their tense, painful shoulders drop away from their ears, their tired spines straighten, their strained, worried faces begin to relax. Sometimes they start yawning….not boredom, but relaxation of the muscles that help you breathe. And we often laugh. They answer me back. Frequently. Sometimes someone makes such a funny remark that everyone (including me) falls around howling with laughter.
It’s all good.
And by the end they’re standing taller. Smiling. Shoulders down and away from their ears. And they almost float out of the door. They feel loads better. And they tell me so.And that, for me, makes it all worth it.
Put in a nutshell, this one old saying says it all:
“Change the things you can. Accept the things you can’t. Have the wisdom to know the difference.”
And come to your Pilates classes.
Carol J Bartram
(Pilates Instructor)
Do Pilates, Live longer. Part II
Date Published: Oct 03, 2008 - 8:16 am
Pilates - You can be sincerely wrong
Sometimes I see people exercising with such bad form that it makes me want to shoot myself. My lecturer Alan(Yoda) told me once that, when I qualified, I wouldn’t see dead people, but bad posture. He was right. Boy, was he right!
I see people leaping around in Aerobics classes, doing complicated routines, foot-perfect and faster than the Kids from Fame, complaining when they feel it’s “Too easy”, and “We did that routine six months ago!” But their posture is awful. Backs are hunched, shoulders are up round ears, backsides are stuck out, and if their abdominals are engaged, then I’m Seven of Nine…“ Irrelevant!” I hear you yell. But not if you Seek Perfection…
Sure, they’re burning calories. But they’re not doing their bodies any favours, even though they think they are. They may think that the only workout worth doing is one at 150 + beats per minute music, which leaves them so breathless that they throw up and their legs ache for three days. They are absolutely sincere in their devotion to this type of exercise and this type only…
They are absolutely sincerely wrong.
Your body is designed to move in specific ways, and is at it’s most efficient when all bones, joints and muscles are lined up correctly. My classes are so used to me repeating the mantra “Neutral Spine, Head in Line” that they mouth the words along with me. But they do it. And because they are used to doing it in class, they do it out of class as well…Remember: Practice doesn’t make perfect. Practice makes permanent. If the wheels of your car need balancing and the tracking is out, then the car will not run smoothly and fuel consumption will be high. Chances are other problems will begin to develop, resulting finally in a breakdown and all the associated inconvenience. Your car just became unreliable. What makes you think your body is any different?
Once I had a new client who informed me that she did every Aerobic class going, several days each week. She was pencil thin and extremely well toned.
Her spine and shoulders were so stiff that she was permanently bent forward – the muscles there would simply not budge. She lasted a couple of sessions and left, saying Pilates was boring and no challenge….
I believe she suffers regularly from back pain.
I rest my case.
Carol J Bartram
(Pilates Instructor)
Sometimes I see people exercising with such bad form that it makes me want to shoot myself. My lecturer Alan(Yoda) told me once that, when I qualified, I wouldn’t see dead people, but bad posture. He was right. Boy, was he right!
I see people leaping around in Aerobics classes, doing complicated routines, foot-perfect and faster than the Kids from Fame, complaining when they feel it’s “Too easy”, and “We did that routine six months ago!” But their posture is awful. Backs are hunched, shoulders are up round ears, backsides are stuck out, and if their abdominals are engaged, then I’m Seven of Nine…“ Irrelevant!” I hear you yell. But not if you Seek Perfection…
Sure, they’re burning calories. But they’re not doing their bodies any favours, even though they think they are. They may think that the only workout worth doing is one at 150 + beats per minute music, which leaves them so breathless that they throw up and their legs ache for three days. They are absolutely sincere in their devotion to this type of exercise and this type only…
They are absolutely sincerely wrong.
Your body is designed to move in specific ways, and is at it’s most efficient when all bones, joints and muscles are lined up correctly. My classes are so used to me repeating the mantra “Neutral Spine, Head in Line” that they mouth the words along with me. But they do it. And because they are used to doing it in class, they do it out of class as well…Remember: Practice doesn’t make perfect. Practice makes permanent. If the wheels of your car need balancing and the tracking is out, then the car will not run smoothly and fuel consumption will be high. Chances are other problems will begin to develop, resulting finally in a breakdown and all the associated inconvenience. Your car just became unreliable. What makes you think your body is any different?
Once I had a new client who informed me that she did every Aerobic class going, several days each week. She was pencil thin and extremely well toned.
Her spine and shoulders were so stiff that she was permanently bent forward – the muscles there would simply not budge. She lasted a couple of sessions and left, saying Pilates was boring and no challenge….
I believe she suffers regularly from back pain.
I rest my case.
Carol J Bartram
(Pilates Instructor)
Pilates - You can be sincerely wrong
Date Published: Oct 03, 2008 - 8:16 am
Pilates A Tale Of Two Ladies
Once upon a time there were two ladies who had been friends for most of their lives. They met at primary school, went through the giggles and general insanity of the Teenage Hormone years together, kept the other one sane at their respective weddings and were godmothers to each others' various offspring.
Their friendship was uncomplicated. Sometimes months would go by without one phoning the other; sometimes meetings for lunch were few and far between. But they were always there for each other.
Their respective lives were busy and sometimes complicated, as these things are, but when they met, there were never any reproaches for months of silence. Just giggles and a lot of "Do You Remember…?"
As they got older and had kids, the short one got wider but the lean one stayed willowy. The short onebegan to exercise again as the kids went their own ways, determined not to put any more weight on.The lean one didn't bother. After all, she had no problem with her weight.
The lean one was a good cook and a vegetarian. Her speciality was homebaked cakes and cookies, which she loved. She never gained an ounce.
The short one disliked cooking and couldn't bake. But she wouldn't eat junk food because of the rubbish in it, so she developed a short repertoire of easy, healthy recipes and ate fruit for pudding with the occasional chocolate bar.
The short one persuaded the lean one to come to an exercise class. The lean one got very out of breath and her legs ached for three days afterwards. She didn't like the feeling, so she pretended to be too busy to go again.
The short one booked them a riding lesson at a local stables; they'd both been crazy about ponies and had ridden whenever they could as kids. She loved the lesson and immediately booked another, even though she was breathless and sweating.
The lean one said it made her back ache too much…
As more years passed, the short one stayed active. It became a habit. She was still square and slightly wider round the middle, but she could walk for hours with her big dog and not get tired, dig in the garden and not feel weak, climb over a fence and not feel unsteady. Her joints got a bit stiff, so she took up Pilates. She felt better; going to class regularly stretched her muscles, strengthened her spine and mobilised her joints. Her chronological age meant nothing to her; she felt years and years younger than she actually was. She didn't even mention the class to the lean one.
The lean one got leaner and began to stoop. She had a little dog. She walked it conscientiously because she was a good owner, but it pulled very badly, and one day hurt her arm. The muscles took ages to heal and were weak (she didn't like doing her physio exercises) so, from then on, the short one walked both dogs. She put a harness on the little dog and he soon realised that she was stronger and more determined than he was. So he stopped pulling. But only for her.
And the years passed….
The short one gained weight, but only slowly. She ate well and healthily and loved her food. She kept up her active lifestyle and went to Pilates religiously; the younger members of the class were amazed at how strong and supple she was.
The lean one lost weight. Her joints ached and she had to give up baking due to the stiffness in her hands. She wasn't really bothered; she didn't have much appetite these days. She'd sit by the window and wave to the short one as she marched briskly by with her latest big dog. The little dog was gone now, and she'd convinced herself she wasn't fit enough to have another.
In the autumn of their years, things came full circle. Both were widowed, children long gone with families of their own. Grandchildren visited and went on their way, intent on their own lives. The two friends had time for one another once again. The short one came round to call nearly every day, just as she'd done when they were young. They spent from dawn till dusk together, roamed up hill and down dale, visited all their old haunts, giggled and gossiped and remembered.
The short one pushed the wheelchair….
Carol J Bartram
(Pilates Instructor)
Once upon a time there were two ladies who had been friends for most of their lives. They met at primary school, went through the giggles and general insanity of the Teenage Hormone years together, kept the other one sane at their respective weddings and were godmothers to each others' various offspring.
Their friendship was uncomplicated. Sometimes months would go by without one phoning the other; sometimes meetings for lunch were few and far between. But they were always there for each other.
Their respective lives were busy and sometimes complicated, as these things are, but when they met, there were never any reproaches for months of silence. Just giggles and a lot of "Do You Remember…?"
- When you fell down the quarry?
- When we set that hedge on fire trying to make toast like the Famous Five?
- When your Mum chased me with an umbrella?
- When I fell off Jane's pony and it trod on my bum?
- When you convinced me there was a witch behind the dustbin and scared me half to death?
As they got older and had kids, the short one got wider but the lean one stayed willowy. The short onebegan to exercise again as the kids went their own ways, determined not to put any more weight on.The lean one didn't bother. After all, she had no problem with her weight.
The lean one was a good cook and a vegetarian. Her speciality was homebaked cakes and cookies, which she loved. She never gained an ounce.
The short one disliked cooking and couldn't bake. But she wouldn't eat junk food because of the rubbish in it, so she developed a short repertoire of easy, healthy recipes and ate fruit for pudding with the occasional chocolate bar.
The short one persuaded the lean one to come to an exercise class. The lean one got very out of breath and her legs ached for three days afterwards. She didn't like the feeling, so she pretended to be too busy to go again.
The short one booked them a riding lesson at a local stables; they'd both been crazy about ponies and had ridden whenever they could as kids. She loved the lesson and immediately booked another, even though she was breathless and sweating.
The lean one said it made her back ache too much…
As more years passed, the short one stayed active. It became a habit. She was still square and slightly wider round the middle, but she could walk for hours with her big dog and not get tired, dig in the garden and not feel weak, climb over a fence and not feel unsteady. Her joints got a bit stiff, so she took up Pilates. She felt better; going to class regularly stretched her muscles, strengthened her spine and mobilised her joints. Her chronological age meant nothing to her; she felt years and years younger than she actually was. She didn't even mention the class to the lean one.
The lean one got leaner and began to stoop. She had a little dog. She walked it conscientiously because she was a good owner, but it pulled very badly, and one day hurt her arm. The muscles took ages to heal and were weak (she didn't like doing her physio exercises) so, from then on, the short one walked both dogs. She put a harness on the little dog and he soon realised that she was stronger and more determined than he was. So he stopped pulling. But only for her.
And the years passed….
The short one gained weight, but only slowly. She ate well and healthily and loved her food. She kept up her active lifestyle and went to Pilates religiously; the younger members of the class were amazed at how strong and supple she was.
The lean one lost weight. Her joints ached and she had to give up baking due to the stiffness in her hands. She wasn't really bothered; she didn't have much appetite these days. She'd sit by the window and wave to the short one as she marched briskly by with her latest big dog. The little dog was gone now, and she'd convinced herself she wasn't fit enough to have another.
In the autumn of their years, things came full circle. Both were widowed, children long gone with families of their own. Grandchildren visited and went on their way, intent on their own lives. The two friends had time for one another once again. The short one came round to call nearly every day, just as she'd done when they were young. They spent from dawn till dusk together, roamed up hill and down dale, visited all their old haunts, giggled and gossiped and remembered.
The short one pushed the wheelchair….
Carol J Bartram
(Pilates Instructor)
Pilates A Tale Of Two Ladies
Date Published: Oct 03, 2008 - 8:16 am
