Lower back pain is unfortunately a common issue.   Causes could include muscle strain, poor posture, herniated discs, arthritis, or just simply lack of movement.

🧘‍♂️ Things that can help 🧘‍♂️

Movement & Gentle Exercise

• Stretching: Pelvic tilts, cat stretch.   See some if the video below ⬇️ 
• Walking: Prevents stiffness & loosens the muscles Core strengthening: Pilates exercises such as Plank, The Hundred can help if performed correctly!
• Posture & Ergonomics Sit with feet flat, back supported. Avoid slouching or sitting too long. Adjust screens to eye level and use lumbar support.

Heat/Ice Therapy

• Ice: To help decrease inflammation. Heat: To relax muscles and increase circulation.

Medication if necessary

• (e.g., ibuprofen) for pain and inflammation.  Not long term.

Massage or Foam Rolling  - 

• On that tight spot (if muscular)

If you want to know more then get in contact re:Pilates.   Pilates exercises are designed to alleviate back pain & make it stronger therefore prevent a reoccurrence.  Email me: [email protected]

Weight Loss Resistance & Slow Metabolism is it real?
This is especially common in menopausal women who often notice unexplained weight gain, despite their best efforts.   Weight loss resistance is real, and a slow metabolism can contribute to it, but it’s often misunderstood.

What is Weight Loss Resistance?
Weight loss resistance refers to a situation where, despite following a structured diet and exercise plan, an individual struggles to lose weight or experiences a plateau. This can happen due to several factors, including:
❧Hormonal imbalances – High cortisol (stress), insulin resistance, thyroid dysfunction (hypothyroidism)
❧Inflammation – Inflammatory responses in the body (from poor diet, gut health issues, or stress) can interfere with fat loss.
❧Metabolic adaptation – The body adjusts to a calorie deficit over time, slowing metabolism to conserve energy.
❧Poor sleep & stress – Lack of sleep increases ghrelin (hunger hormone) and reduces leptin (the I’m ‘full’ hormone), leading to cravings and fat retention.
❧Toxic overload – Toxins from food, water, and the environment can disrupt hormonal balance and metabolism.

Slow Metabolism
Metabolism refers to the body’s ability to convert food into energy, and it varies from person to person. However, a genuinely slow metabolism is usually linked to medical conditions, such as:

❧Hypothyroidism (Underactive Thyroid) – Low thyroid hormone levels slow calorie burning.
❧Hormonal changes (Menopause, PCOS, Insulin Resistance) – Can reduce metabolic rate.
❧Chronic dieting & low-calorie intake – Can cause metabolic slowdown as the body conserves energy.
❧Loss of muscle mass – Muscle is metabolically active, so less muscle = lower calorie burn.

What Can You Do to Improve Metabolism & Overcome Weight Loss Resistance?
❧Strength training – Builds muscle, which increases resting metabolic#healthyhabits
❧Prioritise protein – Helps with muscle repair and thermogenesis.
❧Optimise thyroid health – Get thyroid levels checked if you suspect an issue.
❧Manage stress - Put a daily stress management programme in place.
❧Improve sleep quality – Aim for 7-9 hours per night.
❧Balance blood sugar – Avoid high sugar intake, focus on fibre, protein, and healthy fats.
❧Consider gut health – A diverse microbiome supports metabolism and digestion.

Good news!! You can improve metabolism and overcome resistance with the right nutrition, training, and lifestyle strategies.

Want to know more? ask me about Strength Training & Back on Track!  [email protected]

💡What is Pilates?💡
Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility. The moves involve slow, precise movements that co-ordinate with your breath pattern.

Pilates moves tend to target your core, although the exercises work other areas of your body as well. The core includes the entire trunk, abdominals, hips, the inner and outer thighs, and the back.

💡What are the benefits of Pilates?💡​
With its functional moves it will help you perform everyday tasks better.   It strengthens and stabilises your core, or foundation, so that you can move efficiently while improving your posture, flexibility, and mobility.

As it targets the core and mobilises the joints it will help alleviate pain, particularly lower back pain.  One of many Pilates exercises below, give it a go.   

If you want to know more of join an online or face to face class then get in touch.   Disa x

  ​​Spring into Healthy Eating

With the change in season, it’s the perfect time to refresh your eating habits.
Here are some quick tips to boost your nutrition this month:

Seasonal Veggies: Add spring veggies like asparagus, peas, and spinach to your meals. They're packed with nutrients and perfect for lighter spring dishes.

Hydration: As the temperatures rise, it’s essential to stay hydrated. Try infusing your water with fruits like lemon, cucumber, or berries to add a touch of flavour.

Meal Prep: Use weekends to prep meals for the week ahead to save time and ensure healthy choices during busy days.

Get out for a walk: Just 15 minutes a day can help with cortisol reduction & stress release!

If you want to know more then get in touch about the 'back on track' group where we delve into all of these points and re-set your eating habits with GREAT results! Get in touch ​  [email protected]

FOOD LABELS - No Added Sugar Versus Unsweetened..?

In the 'Back on Track' group we have been talking about complex versus simple carbs.
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You can’t avoid sugar! BUT it’s good for your diet & your health generally, to regulate your blood sugars and try to avoid sugar spikes throughout the day.

Carbs of Which Saturates …. on Food labels will show you the amount of ‘sugars’ contained in that product as opposed to complex carbs.

This shows you the amount of sugar per 100g or per portion. It doesn’t break down the sugar into ‘free sugars’ i.e table sugar (sucrose) as opposed to those naturally present in things like fruit or milk but is useful to be able to compare two similar products.

No added Sugar
Means no additional table sugar has been added to the product to make it sweeter. It doesn’t mean that natural sugar aren’t contained in the product and more importantly it doesn’t mean that artificial sweeteners have not been added! Watch out for these artificial sweeteners have all sorts of names, not just saccharin.   

Unsweetened
Means no table sugar or artificial sweeteners (that's the difference)  have been used but not that natural sugars aren’t present.

Regulating blood sugars can help regulate blood sugar spikes & cortisol (stress hormone) spikes throughout the day.  Look at food labels carefully and be aware of sweeteners.

Ask me about the next 'Back on Track' Group we are getting great results, well done ladies!
 Get in touch:  [email protected] look at the Back on Track Page for more info

Why do my Hip Flexors hurt doing the Hundred?

This is common, many say they feel the Hundred (or Table Top position)  in their Hip Flexors!  This is common particularly when you are new to Pilates or you just overuse your hip flexors (psoas major amongst others) during abs work.   There are things that you can do to alleviate this.

I must add having strong hip flexors is not a bad thing.  They help support your back, pelvis and move your legs! but.. we would rather not have them ‘take over’ when aiming to strengthen the deep stabilising muscles of the core.
​
✳️Take your time to build up and find that deep connect to your core muscles (transverse, pelvic floor amongst others)  so that the hip flexors don’t take over.
✳️Have the Legs aligned properly i.e knee to centre of the hip joint.  Don’t allow them to move back in towards the belly.   Try this you will feel the difference straight away.
✳️Build up gradually moving the legs back to the floor when your start to feel your hip flexors taking over.
Pilates is all about keeping that mind/body connection, losing focus can lead to the body taking its own path of least resistance so using muscles that are already strong.​
Get in contact for more information about weekly Pilates Classes   [email protected] or to see whats available look at the timetable page.

Muscle mass decreases with age! The decline in muscle mass and strength can vary but on average:
1. Women can lose approximately 3-8% of their muscle mass per decade after the age of 30. This rate of loss can accelerate after the age of 60.
2. Muscle strength generally declines at a faster rate than muscle mass, with a reduction of 1-3% per year starting around the age of 50.
3. Contributing factors: The rate of muscle mass decline can be influenced by factors such as physical activity levels, diet, hormonal changes, and overall health. Regular strength training and physical activity can help slow this decline significantly.
Strength training is a must especially in later life! 🏋️💪🤸

Ask me how I can help   [email protected]

Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for everything we do that does not include sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about.
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Research has shown that you can burn more calories applying NEAT to your daily life than other other formal activity, just by moving around!
​

​TRY THESE PRACTICAL STEPS FOR NEAT:
​➡️Stand more. Start by attempting to stand or move about for 5 to 10-minute increments while you complete various daily activities.
➡️Pace the sidelines at your kids' footy, netball practice etc
➡️Carry your groceries instead of pushing a trolly
➡️Walk briskly whenever you can. Walking is an excellent strategy for weight loss!
➡️Pace or walk while talking on the phone.
​➡️Find ways to integrate standing and moving activities – a little here and there.
Follow me for more wellness tips

🎄Egg Nog Party Season!
It can be tempting to over-indulge during the Christmas period, with endless Christmas parties and treats everywhere it can be hard to resist the temptations that are associated with the festive season.  Research has shown that weight gained over the Christmas period is rarely lost throughout the year meaning a steady increase of weight gain year upon year 🤨🤨

Just a couple of tips for you:
Eat a proper meal before the party so you are not tempted to graze on the buffet.
Party Food & buffets tend to be loaded with calories and who can stop at just a small handful of peanuts? 🤷
If it’s a buffet go for the lean meat & pile up on the salad.
Stay Hydrated 🚰 have a full glass of water before you drink and each time you have a drink, there's only so much you can hold in!
Opt for non-sugary cocktails, try going to a vodka and soda water with a slice of lemon for a low-calorie tipple 🍸
​
Hate to be a kill joy 🥹 xx

Sitting at a desk all day, day in day out will invariably lead to some form of body imbalance leading to bad posture. 
 Here’s a few simple stretches and exercises that you can do:

• Rotate the ankles, or transfer the weight from your toes to heels to wake up the feet.
• Place your hands on the back of the chair or try to clasp your hands together behind the chair to open and stretch the chest.
• Bum clenches – YES I did say that! (take a look around your first to check no-one is looking) Squeeze the bum cheeks and then release.
• Drop the head one way whilst dropping the opposite shoulder down to stretch the neck.
• Stand up if you can whilst on the phone to open up and stretch the hips.

Remember both feet on the floor, not crossed legged. Sit tall, cushion behind the lower back if necessary. Don’t jut your chin forwards. Please, please don’t hold the phone under your ear whilst trying to do other things, get a headset or use speaker, make sure keyboards, chairs are at the right height.  If you are lucky enough to have this facility use the person responsible for work station assessments.

If you want to know more about how you can make improvements on your posture or classes that may help   [email protected] get in touch.