The moment when you are not progressing anymore in your workouts is called a plateau. There are many reasons why this may happen, but luckily there are also plenty of solutions to get over it.
Continue readingWith seemingly half the celebrities around the world getting their pictures taken leaving Pilates classes, and perhaps your friends and neighbors reducing aches and pains and becoming fit with Pilates, you might be wondering about Pilates lessons for yourself.
What do you expect from a Pilates class?
Most people will answer with something vaguely along the lines of “a core workout”. The truth is that Pilates works more than just your core — your entire body workout and a mindful way of exercising your muscles.
Your core isn’t just your abs — it’s your entire body from your diaphragm all the way to your pelvic floor. Pilates can help make your abs stronger or give you better muscular endurance in your core. Although the focus of a Pilates class is primarily on your core, your inner unit “powerhouse“, the class at Abbysan centre will also work your back, chest, arms, legs, neck, and feet!
Celebrities consistently credit Pilates as the reason for their toned muscles. It makes your arms lean and toned. A great butt is a great asset for everyone its helps in maintaining pelvic stability, knee alignment, power in jumps, speed when running and make your buttocks look good in tights of course. Pilates builds longer, leaner muscles making you stand taller and look slimmer!
Pilates is the exercise of dancers. Think of the bodies you see in movies or on the stage — if you want long, lean muscles like the dancers, then this is the workout for you. Celebrities consistently credit Pilates as the reason for their toned muscles. It makes your arms lean and toned.
Not only important for mums and mums-to-be, Pilates will strengthen your pelvic floor, which is a vital muscle for everyone. Your pelvic floor gives you control over your bladder and bowel, but can be weakened by childbirth, obesity and also if you lift a lot of heavy weights.
Pilates was initially developed as a rehabilitative tool. Joseph Pilates was a German gymnast, born in 1883, who dedicated his life to teaching his exercising techniques, believing that poor posture goes hand-in-hand with poor health. He believed that by having awareness of breath and of alignment of the spine, we can strengthen the deep torso and abdominal muscles, and reduce stress.
In a few instances, recreational activities and work habits may stress the musculature in such a manner as to make the body stiff, limit the range of motion in joints, and may lead to back pain. Soccer players, for instance, develop an increased tone in their hip flexors from kicking the ball and running.
Cyclists often show an increase in the size and strength of their quadriceps and gastrocnemius (calf) muscles due to the repetitive bending and straightening of the knee. Their hip flexors are often weak in comparison to soccer players or runners. In this post, I want to share a few things you can do as a cyclist to go that extra mile.
Hydrating your body 24 hours before your cycling session will help you cope with that outdoor heat better and reduce chances of fatigue due to loss of water. If you are a professional you know you can’t really drink lots of water during your cycling so your best best bet is to prepare a day before. Also Adding beetroot in the form of salad or juice helps with better oxidation in your muscles and keeps them active for a longer period of time. Let’s try and let me know how if this works for you.
Contact Us, if you need help creating a personalized program for you via Zoom Call or In-person.
Pilates is a style of training created by Joseph Pilates in the 1920s as a form of rehabilitation. It’s safe and perfect for injured athletes, new moms with a weak core, and people who have arthritis, body aches and back pains, etc.
Pilates’ entire concept revolves around helping bedridden people get strong and healthy enough to move smoothly and without pain.
That makes Pilates one of the best forms of exercise for people who have led sedentary lives for years. Start Pilates even if you’ve hardly exercised before. It’s advised to start Pilates rather than jumping into a strenuous CrossFit or HIIT program.
Benefit 1: Pilates exercises will align your body and improves balance. Series of 34 Mat pilates exercises or exercises on the reformer creates balance in the musculoskeletal system.
Most people do not do enough exercise. The ones who do exercise regularly either are not doing them correctly or doing too many of the same movements, leading to dysfunction and misalignment in the body that results in aches, pains, stiffness, or impaired movements.
Just after a 10-session of Pilates, most people notice the change in their posture and no longer have a belly. Their abdominal muscles have developed enough strength to hold the organs. As a result, there is less pressure on the back, which leads to relief from backaches.
Benefit 2: Pilates improves flexibility
It’s inevitable to get tighter and less flexible as we age. This is mostly due to a sedentary lifestyle that makes us move within a limited range of motion. Since the body doesn’t get a chance to move much, we become less supple and flexible. Pilates exercises correct all that and improve your flexibility.
Benefits 3: Pilates will make you stronger
Muscle atrophy is a part of aging. If you do not engage your muscles enough, it will wither, and you will lose strength. Pilates exercises on the mat utilize your body weight as a form of resistance and help develop a stronger core, abdominal, and back muscles. We also offer pilates exercises on reformer machines to help you tone and safely strengthen your muscles faster.
Just after 20-30 Pilates training over 3-month’s time, you’ll notice more definition in your muscles and an increase in overall strength. You’ll be able to execute the moves fluidly and hold the poses without quivering or trembling.
Even people who have not exercised in years can start doing Pilates and move at their own pace. There is no rush with this style of training. You will not pant, gasp or end up breathless from intense cardio.
Pilates exercises consist of slow, controlled movements that allow you to progress slowly but surely. If you’ve been inactive for a very long time, are recovering from an illness, cancer, or want to resume your sports and think of embarking on an exercise program, Pilates is the best method to start.
Come and give it a try with professional and certified Pilates instructors who will encourage and help you get started. You will enjoy it so much and wish you’ve had started earlier. Get on board now.
I believe you currently have a workout routine that is working well for you. You are getting in your cardio and your weight training.
You still have some flexibility issues, and you need something to give you an option for muscles and strength training. One way to do that is to add yoga and Pilates to your workout routine. If you aren’t sure this will work for you, consider these benefits.
Are you doing weight training or weight lifting to bulk your muscles? At some point, you may need your muscles to be leaner because lean muscles mean flexible joints and toned muscles. Yoga and Pilates can give you that easily and is one of the main reasons people add them to their workout plan.
Stretching helps relax your muscles, improve circulation and reduce stress. It also helps cut down on inflammation from other workouts. Besides, the stretching portions of yoga and Pilates are instrumental in improving your posture. You can also find that your range of motion gets better when you add yoga and Pilates’ stretching to your current workout routine.
Increased body awareness lets you notice the existing strains in various parts of your body you would not have typically seen. You can also detect if you have increased inflammation or if you notice pain that you should not have. Body awareness is an ideal reason to add yoga and Pilates to your workout plan and routine.
Yoga and Pilates also bring mindfulness and mediation to your daily workout and workout plan. There is no better way to handle stress smoothly and help work through problems and issues that you usually would not think of during your regular workout.
Recommended Abbysan Classes To Add to your workout routine:
New Moms – Core Recovery, Mat Pilates, Total Body, Spine, and Shoulder clinic.
Athletes – Athletic conditioning, Shoulder & Hip Clinic, Hatha Yoga, Restorative Yoga.
If you need help with frozen shoulder, Back pain, and Postpartum recovery, click the button below to book a free 30 min consultation,
Flexibility relates to the ability of the muscles to allow the joints to move freely.
Flexibility is often used as synonyms to Joint motion. To achieve optimium flexibility required for the functional movement on everyday basis we require to aim the following.
Joint mobilisation techniques:
By improving your range of motion, your body requires less energy to make the same movements and you also will have more flexible joints thus lessening the likelihood of injuries sustained during workouts, or any other time.
Stretching techniques:
Recent research has shown that static stretching can reduce muscle soreness after exercise. These slow, gradual movements involve a controlled elongation of the muscle through it’s full range of motion, and is then held for 15-30 seconds in the farthest position that can be held without pain. By stretching in this way, you can improve muscular balance and your resting posture.
Fascial release techniques:
Applying compression to the affected site induces a bio-electric and bio-chemical response that changes the connective myo-fascia from a semi-solid state into a more viscous or fluid state, freeing it to glide smoothly against adjoining tissues. Often, once the fascia is released the underlying muscles will relax.
All types of flexibility training will be more effective after a thorough warm-up, when the body temperature is elevated. Choose activities that serve two functions: relaxation and flexibility. This does not mean that the entire time has to be spent stretching.
Methods of Improving Flexibility
One of the most notable benefits of theses methods is that it promotes muscular relaxation and because of this, can lessen lower back pain. Since those muscles are commonly contracted throughout the day, whether sitting or doing activities, they can become stressed and cause pain. Becoming more flexible in the hamstrings, hip flexors, quadriceps and other muscles can help reduce that stress on the lower back and reduce the tightening that causes pain.
Yoga and pilates also increases the blood supply to muscle tissues, and your entire body delivering essential nutrients through your blood stream. It also increases joint synovial fluid, the lubricating fluid that promotes the transportation of nutrients to your joints. This allows for a greater range of motion, less joint pain and a reduced risk of joint degeneration.
Better Overall Health and Vitality can be achieved through above methods. You will notice less pain, improved movement, reduced muscle soreness, and improved physical performance. The feeling of well-being, and vitality you will notice as a result of a regular flexibility routine can provide many important health benefits.
“Stretching is not just a part of a workout, it can be a workout by itself.”
Try and avoid some common triggers if you suffer from chronic pains of Arthritis, Crohn’s disease, or Fibromyalgia.
1. Changes in the Weather
The extreme weather change from hot to cold or cold to hot can affect various chronic pain types. This is especially true when your pain is related to your joints and muscles, such as with arthritis or Fibromyalgia.
Most of my clients suffering from chronic pains keep a pain journal and record everything that occurred on the days when they had a significant flare-up. I suggest you do that too because it helps you record if your neck or knee pains worsen when it rains or gets extremely cold compared to other days. Knowing if the change in weather will increase your pain, helping you prepare for the future.
2. High Levels of Stress
Everyone experiences stress, but some can handle stress better than others. If you have chronic conditions like Crohn’s disease, the stress can impact your pain and cause painful flare-ups.
People also experience stress due to chronic pain, especially when you have migraines or stomach problems from Crohn’s. Reversely, you notice that work stress or personal issues can aggravate the pain. The good news is when you know the triggers for your pain and stress, you are well prepared to overcome pains with proper stress relief methods that have worked for you.
3. Hormonal Changes in Women
Concerning women, a notable flare trigger for chronic pain can be when you have hormonal changes during different times of life. Pre-menstrual syndrome, where your pain is worse when you are about to start your period, or you might experience more pain as you head toward menopause. This is another good reason to keep a pain journal because it helps you notice these patterns and be more prepared for the potential triggers.
4. Eating Inflammatory Foods
Suppose your pain is related to your digestive systems, such as Crohn’s disease or irritable bowel syndrome. In that case, You should be following an anti-inflammatory diet as it helps to reduce this trigger.
Ensure you AVOID the following inflammatory foods. Your body will thank you.
Ensure you CONSUME the following Anti-inflammatory foods.
You can make a smooth transition to help with your chronic pain by making slight adjustments to your current diet, like replacing a steak with chicken for dinner, adding more leafy greens on the side with your preferred meal, and make a smoothie every morning for breakfast.
An exercise is generally good for chronic pain. Still, for specific types, specialized yoga practices help decrease certain pain types, like shoulder, back, or neck pain, and the relaxation you get can also teach you to manage stress. Simultaneously Pilates on reformers assist in joints’ movements and increase circulations within the joints, reducing stiffness and pains.
When you want to use yoga for your chronic pain, you should first consider the type of yoga you do. While all yoga forms can be beneficial, certain types are useful for people struggling with physical pain. Check out the recommended Abbysan Yoga classes that help with chronic pains.
Yoga – Restorative, Back Flow, Yoga Core, Back Care.
Pilates – Core Recovery, Shoulder Clinic, Spine Clinic, Hip Clinic, Total Body.
One of the best types of yoga for pain is restorative yoga, which aligns with your physical and mental well-being. The movements are not complicated or overly advanced, so they are suitable even for beginners.
You can try restorative yoga at home with our online video or visit our studio for in-person guidance.
Self-care is an essential aspect of mental and emotional health, and it doesn’t have to be expensive or time-consuming.
Check out these six reflections; you must repeat them every day, especially when having a bad day and facing obstacles. As you repeat, you’ll start to believe it and embody it honestly.
Everyone has different priorities and values, so some of them might not benefit you as much as others. Choose and practice one reflection at a time for a minimum of one week.
A good reflection helps you focus on the positive, but it also has the power to influence your actions. Your reflection should help you accept yourself, take care of yourself, and make positive choices that benefit your life.
I have seen people obsessed with eating a big bowl of salads, skipping meals, drinking ice-cold water, and other iced beverages, and the most detrimental of all, consuming highly processed food and yet expecting to loos weight or boost metabolism.
Do you believe that enchanted pills, green smoothies, and special diets can amp up your metabolism?
If you have not considered exercise for boosting your metabolism, you have missed the Magic Bullet.
Before I tell you the best exercises out there to help boost your metabolism, understand that multiple factors affect the way your metabolism operates, especially age, gender, and hormones.
Age
Our metabolism begins to decline as we age, and we also tend to lose up to five percent of muscle mass and become less mobile. As combined effects, it’s easier for the pounds to accumulate around the waistline. Approximately 30 to 50 percent of calorie burn should be through exercise.
Gender
Females have a slower metabolism than men due to various factors, including oestrogen levels and a lower resting metabolic rate, which helps determine our overall total daily energy release and plays a vital role in regulating our energy balance.
Hormones
A rise in blood cortisol level due to stress or other factors can lead to weight gain, risk of heart disease, and diabetes. A workout before consuming a meal can help to drop those cortisol levels and improve metabolism.
Low testosterone levels can trigger a bit of weight gain and leave us feeling fatigued. Daily workout regimens can help keep healthy and stable testosterone and support a healthy metabolism.
Estrogen can trigger metabolic malfunction, and the imbalance in this hormone can cause your weight to increase rapidly.
Finally, the thyroid hormone is responsible for the overall effectiveness of your metabolism. It helps control metabolic processes in the body that are necessary for growth, development, and metabolism.
Hyperthyroidism (thyroid in a hypermetabolic state) can induce metabolism overdrive, leading to weight loss and excessive use of your resting energy. On the other hand, hypometabolism (underperforming thyroid) can reduce resting energy expenditure (metabolism) and gain weight.
Remember this; the metabolism is a powerhouse that converts food into energy and propels it without missing a beat.
If you are overwhelmed in trying to figure out the ways to regain control, continue reading this,
During exercise, our muscles utilise a relatively large amount of energy by burning calories. And the most exciting fact about exercise is that even after the workout is over, your muscles can continue to burn calories stored in your body, keeping the metabolism functioning at optimal levels.
There are three activities, when paired together, can do wonders and help you boost your metabolism.
In short, there might be a few reasons for not being able to control your metabolism, but exercise is your best bet and a magic bullet.
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