Browsing Tag

exercise

Lifestyle

My new exercise obsession

22nd April, 2022

When it comes to workouts I think the best kind is one that you can commit to and do consistently. As a busy mum of two and a full slate of work commitments, plus running my own business, the time I have to exercise isn’t much. This means, I generally gravitate towards things that I can easily do at home, or very close to home. Enter reformer Pilates, which I absolutely love doing in a studio, but these days find it hard to do a class in person. So, I’ve rented a bed from Your Reformer to keep at home and it has been a game changer. I’m able to follow their online classes at home, and I can squeeze in a workout when it’s convenient. Exercise is so important for keeping me strong both mentally and physically, so I’ve loved being able to embrace it more regularly.

If you’re new to reformer Pilates and are wondering what the bed actually does or how it differs to regular mat Pilates, you’re not alone. So, I asked the founder of Your Reformer and Pilates instructor Emma Stallworthy to answer some popular questions when it comes to  reformer Pilates.

What is reformer Pilates? What’s involved in a typical class?

Reformer Pilates is a style of movement that incorporates the reformer apparatus to enhance the Pilates repertoire. The reformer provides greater variety of exercises and increases the challenge using tension with springs. The focus for any class is first building strength in your core, but a reformer class also provides you with a full body workout. Some modern pilates classes will incorporate props with your reformer workouts to spice things up and keep things interesting and challenging! It’s a lot of fun.

What is the main difference between reformer Pilates and mat Pilates?

The main difference is the use of the reformer machine. Mat classes typically focus on the core predominantly, and can lack in variety of exercises. Using the reformer, we can focus on all muscle groups, not just the core, and build further on strengthening using springs for load. Traditionally, reformer Pilates was designed to build form and strength to enable one to progress to the mat work repertoire which can seem really challenging if you are weak in your core or lacking mobility. However reformer really does have many more benefits to this and is now far widely preferred for both modern and contemporary classes.

What are the benefits of doing reformer Pilates?

So many – where to start! Great for building strength and muscle tone, as well as stability through the joints.

It connects the mind with your body’s movements, which essentially is a mindfulness practice, thereby helping to reduce stress and anxiety. Originally designed for dancers, a reformer workout will focus on both strengthening and lengthening muscle movements, and it’s low impact so you can keep coming back. It’s very functional, building strength in the core which so many of us lack, thereby reducing the chance of back pain. It also helps to improve or counteract bad posture, for example the hunch back caused by sitting at a desk all day, breastfeeding or carrying children, looking over at our phones, etc.  Plus it’s lots of fun.

Reformer Pilates is also great for rehabilitation. Clinical Pilates with a physio can really help you build strength and confidence back after an injury. The low impact nature of the exercises provide greater options to move than if you were nursing an injury in the gym.

How can someone get the most out of a reformer Pilates class?

Don’t push through an exercise if it doesn’t feel right. Form and technique is important for getting the greatest benefits from the exercise. Be present in your body and focus on the movement and cues the instructor is giving you. Rushing an exercise is a common mistake, slowing it down can often reap greater rewards out of the exercise. And most of all, smile and have fun with it!

What changes can you expect to your body when doing reformer Pilates? How long does it take to start to see results?

Improved posture and body confidence is a big one. Longer and leaner bodies are the typical results you get from consistent Pilates. Which, as a female, who doesn’t want longer leaner legs right? The time it takes to notice a difference, will depend on how consistent you are being, and how frequent. If you are say consistently practicing 2-3 times per week, expect to notice a difference in about 4-6 weeks (although you will feel different earlier). Most clients feel more energised, alert and positive very early on, which carries them through to where they start to see the physical changes.

How do you suggest a beginner take up reformer Pilates?

Of course with any new exercise, if you have concerns or injuries, checking with a health professional to get the green light. But the best way to start is with an introductory or beginner class. Perhaps you can find a local studio who offers an induction or introductory class, or of course if you’re a Your Reformer customer, we have filmed introductory and beginner classes to ease you into. There’s a lot to learn in a reformer class and it can be overwhelming so the first thing really is familiarise yourself with the machine itself, then going over basic exercises to build confidence and form.

For those dubious about Pilates being a strenuous workout, what do you say to that?

They clearly haven’t ever given it a go! Our male customers say this a lot, but are unsure about trying it with the stigma it’s a female-filled class, or not wanting to potentially embarrass themselves in front of others. We have so many of our customers feeding back to us that their partner has given it a go, in the comfort and privacy of their own home, and has loved it. They now have to fight over who gets to do a class first! More and more athletes are taking up reformer Pilates to complement their strenuous training regime. It’s low impact which makes it great for longevity, however it will certainly get the body working. In particular, reformer Pilates is great for targeting muscle imbalances, and smaller muscle groups that can get neglected in traditional gym workouts. For this reason, clients often remark how difficult the class felt, because they were working on their areas of weakness.

For someone who is busy and is keen to practice at home, is it really possible to get the same benefits/results from doing a class at home vs a studio?

Absolutely, in fact I’d argue more so. To get results, you need consistency, and really that is what we have been lacking mostly in the past couple of years with the pandemic. What having a bed at home enables you to do is commit to more sessions per week. In person sessions are excellent, the vibe and of course personal instruction to your form is not replicable, however you could keep your one class a week, and then supplement 2-3 extra classes at home that you may not have had time to get to otherwise. Plus you save money too!

Are there things someone should keep in mind if they do want to do reformer Pilates at home?

The machines aren’t small, so make sure you measure your space and allow enough room either side for the exercises (ideally at least 75cm either side of the bed with some room at the end near the footbar). For those space conscious or in apartments, we have a folding option which is ideal! We recommend you create a ‘wellness sanctuary’. It doesn’t need to be anything fancy, but just little touches that will help motivate and inspire you to practice your pilates. Then set a realistic schedule for yourself; are you morning, or is evening after the kids are in bed a better option? Do you have a partner or someone to support you if you need it so you can manage your workouts? And a good quality class instruction video to follow is important too.

Fashion, Shop

Activewear that you’ll want to wear even when you’re not exercising

12th June, 2020

One of the best things that I did during iso was to get out of the house everyday to go for a run, or if the weather wasn’t great I’d do a Zoom fitness class. Exercising was one of the things that helped keep me sane being at home all the time, and I’m continuing to do it now. Without a doubt, one of the things that can sometimes help me get up and get moving is great activewear.

Exercise gear has come a long way from what it was and they’re now fashion pieces in themselves. Which is a plus as I’m able to go from running to grabbing a coffee and doing the school run if I need to, all without missing a beat. In fact, the range of fitness staples around right now is so good I’ve often taken to wearing them while working from home too.

I’m always a fan of a matching activewear set with a crop worn with leggings or bike shorts, as it’s an easy no-brainer look. Simply pair and away you go. And now with cooler temperatures, a warm jacket or jumper is a must and there are some great pieces around that can really elevate your look.

Ready to get moving? Shop my edit of fitness gear below.

Fashion

At home fitness tips from my trainer

1st April, 2020

I’ve always tried to stay active in whatever way I can and recently I’ve been doing group fitness training with David McIlwaine of Fit4Dreams and Mum Squad. Now that that option is on pause for awhile I’ve been trying to figure out effective ways that I can still work out from home, and I’m sure I’m not alone in that regard. Recently I asked David to share his tips for keeping exercise a part of my daily routine, and here’s what he said.

Why is it important to keep on top of your fitness regimen during this time?

“Training is a great way to feel like you have done something for yourself. 

With so much happening from day to day and conditions changing at every turn it can be really stressful. It’s easy to feel like things are out of your control and that can take a toll. 

Once you have done a good workout though, you have done something positive for yourself. Nothing can take that away from you and it gives you strength to take things in your stride knowing you have done what you can to stay #fit2fight.”

If you’re stuck indoors, with limited or no equipment at all, what are some of the best workout moves you can do?

“When you’re stuck indoors with limited or no equipment at all, it’s hard to beat the classics.

Exercises like push-ups, lunges, squats, the plank and sit-ups are great. 

On top of that, you can use a chair to work on the backs of your arms with tricep dips or stand on cushions or close your eyes to introduce a balance challenge to your squats or lunges. 

If you’re starting out, you might like to begin doing push-ups on your knees and then build up to doing them on your toes.

As you get stronger you can prop your feet up on a cushion to lift them up as you take on the push-up position and make it hard to balance as you lower your chest to the floor. This really really encourages you to engage your core as you do your push-ups.” 

What are your suggestions for a workout routine that can be done outdoors if you’re lucky enough to have a backyard to work out in?

“If you’ve got a backyard you can designate a workout zone on either side.

Then you can run between them.

So you might start with 24 push-ups on one side of the lawn, run to the other side and back and then do 20.

You repeat that going down by 4 push-ups at a time ie 24,20,16,12, 8 & 4.

That means you’ll be running across the yard 6 times. You can use that as your exercise system and just change the exercises or the repetitions and if you want to make it harder you can mix it up a little. 

Try running up and back across the yard to double the distance.”

What if people want to up the intensity?

“Lie down and get up again on the turn around and see how much harder the exercises are when you get to them. 

Remember when you add the extra run, you just do your exercise on one side and the lie down and get up on the other.  

Once you finish that you call it your first round and take a minutes rest.

Then you can do it with the plank with say a 24 sec hold then 20, 16, 12, 8 & 4 second hold to finish. Running across the yard and back in between each.

If you’re looking for an even higher level challenge when you finish your plank you can jump two feet at a time across the lawn instead of running. This will really get your heart racing.

You can also try lunging across the yard, do 24 squat jumps when you get to the end and then run across the yard and back, ready to lunge across the yard again and do a set of 20 squat jumps. You keep doing that and reduce your squat jumps by 4 at a time. 

As you get fitter, you start reducing the set of exercise by 2 at a time or even double the number for each set.. 

Then to finish off the workout you can sprint across the yard and back twice and then add in different stomach exercises while you’re still puffing from your run. 

Just sprint across the yard twice and get straight down and do:

You could also try this workout or this one for other alternatives.”

How can people adapt their workouts so they can still get a good workout at home?

“You might just concentrate on doing more or lifting heavier weight when there is lots to gain in doing every exercise properly and to the best of your ability. So much improvement will come from being able to concentrate on the details of your exercise because it’s easier to focus on that when you are on your own at home.”

What are your suggestions for ways people can keep moving right now?

“Some easy simple suggestions keep moving during the current coronavirus restrictions are: 

  • walking
  • walking on the soft sand at the beach
  • going for a ride
  • running
  • running on the soft sand at the beach.
  • doing some stair repeats or 
  • finding a nice steep hill to run up.

Fit4Dreams is still doing personal training sessions at this time but also they have just launched group sessions online. If you’d like more information or to sign up you can email David at [email protected] or give him a call on 0414 138 778.

Lifestyle, Lifestyle & Social

How to get back into exercise when you’re a busy mum

15th July, 2019

Personal trainer and founder of Fit Mamma, Jack Seymour knows that once you’re a mum, it can be tricky to get back into an exercise routine, having witnessed it first hand when his wife had their daughter. So he sought to remedy it by founding a gym that specifically catered to mums — and Fit Mamma was born! Understanding the unique needs of mums when it comes to establishing and maintain a training program is Jack’s forte so I thought who better to offer expert tips on getting back into a fitness regimen than him? Here he shares his tips for introducing exercise back into your life post-baby.

Get the all clear

“Most mums tend to get the ‘return to exercise’ clearance from their GP or obstetrician. While we highly recommend that these health professionals give you the green light, we also recommend all new mums see a female physio specialist for a post-natal screening. This is where you may benefit from identifying deeper (potentially harmful) physical problems caused from pregnancy or birth, regardless of whether or not you are planning on exercising. Generally, the screening consists of a thorough examination of your pelvic floor and an ultrasound to determine how much separation you have, how well your transverse abdominals are firing, and general harmony throughout your trunk area. If anything needs attention then your physio is there to lead you back to physical greatness.”

Make it a part of your day

“Simply getting out of the house and going for a brisk pram walk for up to 60 minutes is a great start. It’s also great to clear the mind and get some fresh air. Alternatively, get into the habit of doing a quick 10-20 minute workout in your living room when bub is having one of their (many) naps. The shorter the better to begin with. This ensures you don’t overdo it, but more importantly it’s a time frame you can commit to. If you overcommit yourself (with all the other crazy things you’ve got going on), you’re more likely to stop (See below for a quick in-home workout that gets harder as you get fitter).”

Incorporate your baby into your exercise routine

“Brisk pram walks as I’ve already mentioned are great! If your bub is still light enough then you can incorporate them into most of your in-home workouts. Some exercises will require them to be sitting next to you, but they like to watch you do those silly up-down-repetitive things. You can have lots of fun with bub— squats, lunges, sit-ups, baby presses with bub are great. You can create a really nice routine with your bub and it’s a nice bonding process. If your little ones are on the go, get involved with them, get outdoors, grab a ball and have a run about.”

Take your time

“[One of the biggest mistakes I see mums making is] not listening to their body. Pushing too hard too soon. Wanting to jump back into exercise with the same vigour and intensity as they had pre-pregnancy. It is soooo important to take your time after pregnancy. In some cases, it can take the body up to 18 months to fully recover and get back to normalcy. Take it easy!”

Exercise with others

“Commit to working out with a bunch of mums from your mothers’ group. Commit to 2 days a week working out together. This might be on your own, with a trainer, at a gym, or better yet a post-natal specific class. But set the days and times. Organise lunch or coffee after the workout, thus making it easier to commit to.”

Try this workout at home

“Don’t work for reps. Work for the ‘burn’. Different levels of strength and fitness make specific rep counts ineffective. Some exercises are too easy – some, far too hard. When you start to fatigue and that burn kicks in, move onto the next exercise. For cardio stations simply do the set number of reps shown. Keep a nice controlled tempo, and great form. If you’re not sure what you’re doing, then seek some professional advice to ensure you don’t injure yourself.”

This workout is called The AMRAP (As Many Rounds As Possible). Start with a 10 minute timer, increasing to 15 minutes, and finally 20 minutes, as fitness level improves.

Walk outs x 5

Push ups (full or on knees)

Hip thrusts

Plank (full or on knees)

Burpees x 5

Squats

Lunges

Supermans

Lateral Ski Jumps x 5/5

Crunches

Bench dips

Lifestyle

3 ways I stay healthy as a busy mum

19th January, 2019

 

Leading a healthy lifestyle is important to me. I think if you’re eating well and staying active you’ll generally have much more energy to get you through a very busy day. However  juggling being a mum along with work and any other commitments means – and I’m sure a lot of women will agree with me – that I don’t always have as much time to focus on my health regime. I know some days are definitely better than others, but ultimately I’ll always try and approach each day with a healthy mindset. Here’s a peek at what I try and do each day.

I go for long walks…

Before I became a mum, I used to run a lot, go to the gym twice a week and do Pilates twice a week. I was really, really into it. However being a busy mum I’ve had to get creative with how I stay active as it’s not always easy finding the time to head to the gym or go to a class. I’m always running around after Sophia and Grace whether it’s at home, in the park or at the beach so that’s my cardio! I also do a lot of walking with the girls. Every morning we’ll do a pram walk and sometimes we’ll go in the afternoon as well. They love going for long walks so it’s a win-win for all of us.

I keep my meals simple…

I eat out a lot for work so when I’m at home I try and keep things as basic as possible. Typically we’ll have something like chicken and salad or steak and vegies. I also eat a lot of fruit and vegetables throughout the day and drink loads of water. I don’t have a lot of time to spend in the kitchen but still want to eat well so I will always try and find the quickest and easiest way to whip up a healthy meal.

I love juices…

I think freshly squeezed juices are great, especially when I’m on the go. They’re quick… and they’re portable! I always try and incorporate some vegies into my juices so I can squeeze in an extra dose of vegetables each day. When I’m running around I always get an orange, carrot and ginger juice. If I’m pressed for time, a juice is an easy and healthy option for me.

Tell me – what are some things you like to do to stay healthy?

 

Fashion, Shop

12 chic gym bags that will make you want to work out

9th June, 2017

A post shared by Karlie Kloss (@karliekloss) on

Let’s face it: working out is often made better when you’ve got some cute workout gear to motivate you. If the right training attire can help you feel (almost) like Karlie Kloss in exercise mode then why not extend it to you gym bag? Not only will the right bag help you keep your workout essentials organised and ready for a sweat session at a moment’s notice, you’ll also feel just that little bit more stylish whilst doing it.

Shop my fave picks below…

Fashion, Shop

Activewear revamp

14th February, 2017

As part of my plan to kickstart 2017, I’m back into pilates and about to start personal training. One of the perks of working out these days is that there are some seriously fashion forward pieces available. The activewear revolution has meant that a busy training session or day running around no longer requires a shabby tshirt and plain leggings. I tend to opt for quality pieces and durable fabric as there is a lot of running around with Grace and Sophia too.

I’ll always try to mix in navy and grey marle to avoid feeling too washed out in all-black. Don’t be afraid to add in some navy and grey to your look this season. Sweat is no longer a problem with this amazing towel from Dolce and Gabbana. I’ll be using one for a quick post-training dip at Balmoral.

How about some of these standout pieces to add to your activewear wardrobe? The platform Kenzo trainers may not be the best running shoes, but they will lift up any casual outfit.

Beauty, Shop

Beauty essentials for your gym bag

29th September, 2016

gym-bag

Karlie Kloss in workout mode. Pic: @karliekloss

When it comes to packing a beauty kit for your gym bag it pays to keep it to just the essentials so you’re not lugging around your entire bathroom cabinet. So, what are the things that you will really, really need? Add these 10 things to your list the next time you pack your bag.

Dry shampoo

For those times when you just don’t have time for a shower a spritz of dry shampoo will do the trick. Not only does it absorb sweat it will even give your locks a volume boost.

Deodorant

This is a no-brainer of course! No one likes to deal with the odour post-workout so a mini can of deodorant in your bag is well worth packing.

Towel

It goes without saying that packing a towel in your gym bag is key. If you really want to up the style stakes this is a great option.

Cleansing wipes

Doing a hardcore workout with makeup on is a serious beauty no-no. Just think of your poor clogged pores! Be sure to always have cleansing wipes in your bag to ensure that you can give your face a good cleanse before training.

Hair ties

There is nothing worse than rocking up to the gym only to find your hair tie has gone M.I.A. To avoid this dilemma keep a packet in your bag so you always have spares.

Water

It goes without saying that staying hydrated is important during exercise. Why not upgrade from your standard plastic bottle and pack yourself a more durable option.

Blotting sponge

If you’ve got to contend with an oil slick after each training session then pack one of these in your bag. They’re great for mopping up shine and doing a quick refresh.

Tinted moisturiser

If you’re in a rush and don’t have time to re-do your makeup a swipe of tinted moisturiser will have you looking presentable in no time.

Mascara

A quick swipe of mascara after a heaving training session will ensure you’re ready to tackle the outside world.

Tinted lip balm

In a pinch, this can double as a cheek stain so it’s a great 2-for-1 product to keep in your bag. Just a little coat of lip balm will help you look polished.