https://www.inhousepilates.com.au/blog daily 0.75 2025-12-02 https://www.inhousepilates.com.au/blog/5-practical-ways-to-stay-mindful-this-holiday-season monthly 0.5 2025-11-24 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/77595683-3321-4a58-a28d-8826c90bc917/InHouse-Pilates-blog-5-Practical-ways-to-stay-mindful-this-holiday-season-03-Practice-deep-breathing-Box-breathing. Blog - 5 Practical ways to stay mindful this holiday season. - Another method is Box Breathing. This is where you inhale for 4 counts, hold the breath for 4 counts, sigh it out for 4 counts, hold the empty breath for 4 counts to repeat. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/113d238e-70f9-4dd6-9cbc-5ab09d470ff5/InHouse-Pilates-blog-5-Practical-ways-to-stay-mindful-this-holiday-season-02-Use-everyday-activities-as-mini-mindful-moments. Blog - 5 Practical ways to stay mindful this holiday season. - You don’t need extra time to practise mindfulness – you can fold it into what you’re already doing. When you’re showering, walking to the car, cooking or wrapping gifts, bring your attention to your senses: what you can see, hear, feel, smell and taste. Each time your mind races ahead, gently come back to the activity in front of you.. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/49ed6905-dcab-4100-859d-730b0c905ca8/InHouse-Pilates-blog-5-Practical-ways-to-stay-mindful-this-holiday-season-03-Practice-deep-breathing. Blog - 5 Practical ways to stay mindful this holiday season. - Use your breath to anchor your calm. A few slow, steady breaths can help settle a busy mind and tense body. Find a quiet spot and practice deep belling breathing. Inhale through your nose filling up your belly. Sigh it through your mouth. Repeat. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2f92dac1-8322-4c7e-89ec-69c5cdab7d47/InHouse-pilates-blog-5-Practical-ways-to-stay-mindful-this-holiday-season-01-Start-the-day-with-a-slow-moment. Blog - 5 Practical ways to stay mindful this holiday season. - Mornings can set the mood for the rest of your day. In the morning, before you reach for your phone or dive into your to‑do list, take a few slow breaths and notice how your body feels. You might sit with your tea or coffee and simply pay attention to the warmth of the cup, the smells and the first few sips. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/96c96327-89f9-42e2-ab40-3e5b9f8c205e/InHouse-Pilates-blog-5-Practical-ways-to-stay-mindful-this-holiday-season-04--Set-Gentle-boundaries-around-your-time-and-energy. Blog - 5 Practical ways to stay mindful this holiday season. - Mindfulness also means noticing your limits and honouring them. Before saying yes to another event or commitment, pause and check in: How does my body feel? What do I actually have capacity for? It’s okay to leave early, say no or plan a quiet night in. Protecting your energy helps you show up more fully to the things you truly value. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/223a0fe4-a9e7-41d5-8d6a-e8511b3c54ef/InHouse+Pilates+blog+banner+5+Practical+ways+to+stay+mindful+this+holiday+season.+%281%29.png Blog - 5 Practical ways to stay mindful this holiday season. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/af379142-cd05-480e-befc-7601a06f83af/InHouse-Pilates-blog-5-Practical-ways-to-stay-mindful-this-holiday-season-03-Practice-deep-breathing-5-4-3-2-1-method. Blog - 5 Practical ways to stay mindful this holiday season. - The 5, 4, 3, 2, 1 method is a great tool to help calm yourself as you distract your brain to find: 5 Things you can see. 4 Things you can touch. 3 Things you can hear. 2 Things you can smell. 1 emotion you can feel. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a2a23467-372b-4259-8280-da7b9b70c79e/InHouse-Pilates-blog-5-Practical-ways-to-stay-mindful-this-holiday-season-5-Walk-in-nature. Blog - 5 Practical ways to stay mindful this holiday season. - Spending time in nature is a simple way to calm the nervous system and reset during a busy season. Head to a park, beach, bush track or even a quiet tree‑lined street and walk at a comfortable pace. Notice the colours, shapes and movement around you; feel your feet on the ground and the air on your skin. When your mind wanders back to your list or worries, gently bring your attention back to your surroundings and your breath. https://www.inhousepilates.com.au/blog/12-doable-ways-to-stay-active-this-holiday monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7e9ffd8c-654c-49e3-acf7-72e48a920439/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_06_Go_for_a_swim. Blog - 12 Doable ways to stay active this holiday. - 06 - Go for a swim. Swimming is one of the greatest exercises you can do, as it incorporates the whole body. If you’re not a fan of swimming in the sea, many beaches have tidal pools which are great and safe way to do some laps if you don't enjoy being in the waves. If you're not near the beach, look out for a local pool or a fitness centre. Tip: Never swim alone and always tell someone where you’re going and when you expect to be back. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5fe712b4-a9d6-4a7b-a389-b772a5f58500/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_11_Get_outdoors. Blog - 12 Doable ways to stay active this holiday. - 11 - Get outdoors. Build movement into fun, low‑pressure activities: kick a ball on the beach, play backyard or beach cricket, throw a frisbee, splash in the pool, dance in the living room or join the kids on the playground. Treat it as play, not a “workout”, and you’ll often move more, laugh more and create memories while still looking after your body. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/beefcc7b-9750-4df8-a2ce-2ec27de6edf3/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_08_No_equipment_bodyweight_workout. Blog - 12 Doable ways to stay active this holiday. - 08 - No‑equipment bodyweight workout. If the gym isn’t your thing, bodyweight exercises let you work out in your accommodation with no equipment at all. They’re convenient and effective, helping you build muscle, endurance, flexibility, coordination, balance and stability using just your own body. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/cb439c43-3e52-475c-9c3c-318f500eca1c/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_12+-+Stretch+at+the+end+of+the+day. Blog - 12 Doable ways to stay active this holiday. - 12 - Stretch at the end of the day Spend 5–10 minutes in the evening doing gentle stretches for areas that work hard on holiday – calves, hamstrings, hips, lower back, chest and shoulders. Hold each stretch for around 30 seconds, breathe slowly and avoid pushing into pain. This helps release built‑up tension, supports flexibility and joint comfort, and can reduce next‑day stiffness. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/147d70a8-d180-49c9-8514-3bfd7e29f0f8/InHouse-Pilates-blog-banner-12-Doable-ways-to-stay-active-this-holiday. Blog - 12 Doable ways to stay active this holiday. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8650f161-da6d-4632-bab5-382e5c14a3bb/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_04_Take_the_stairs_whenever_you_can. Blog - 12 Doable ways to stay active this holiday. - 04 - Take the stairs whenever you can. Walk to coffee, stroll the markets, wander the coastline or explore a new neighbourhood on foot instead of always driving. Tip: If you have knee pain and avoid stairs, place your whole foot on each step and lean your body weight slightly forward, then drive yourself up by pushing through the glute (buttock) of the leg on the step below. Make sure the stepping leg tracks from your second toe through the middle of the shin and knee, rather than dropping inwards. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a0051c3c-61de-407d-b1dd-0614a64cad37/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_03_Walk_more__and_turn_sightseeing_into_steps. Blog - 12 Doable ways to stay active this holiday. 03 – Walk more and turn sightseeing into steps. Whenever it’s practical and safe, choose walking instead of always driving or taking transport, especially for shorter, walking‑distance trips. As you explore, turn sightseeing into a simple step challenge by tracking your steps or distance so you see more and build movement into your holiday without needing a formal workout.. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/63b30510-679e-4e45-b499-91719ce525f9/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_07_Try_a_local_Pilates_studio. Blog - 12 Doable ways to stay active this holiday. - 07 - Try a local Pilates studio. Check out the local fitness studio or gym. Many studios or gym offer a day or week pass. It's a great way to maintain your fitness and strength while away on holiday. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1b6204e1-449a-4f4f-8975-df0ce4fddd7e/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_01_-_Start_your_day_with_morning_movement. Blog - 12 Doable ways to stay active this holiday. - 01 - Start your day with moving your body. Exercising in the morning while on holiday makes it much easier to stay consistent with movement and still enjoy plenty of downtime. A short walk, gentle stretch, Pilates session or quick online class can give you a natural energy boost, lift your mood and reduce stress, helping you relax and make the most of your day. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/be2ef0cd-f164-4791-a356-f9b1280d8196/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_10+-+Check+out+hotel+gyms. Blog - 12 Doable ways to stay active this holiday. - 10 - Check out hotel gyms. Whether you’re on a cruise ship or booked at a hotel or resort, find out if you have access to their gym or fitness classes. Convenience at your fingertips. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b48f4fef-5a10-4175-9294-869b7bf944c6/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_oliday._02_Choose_%E2%80%9Cmovement_snacks%E2%80%9D_over_perfection. Blog - 12 Doable ways to stay active this holiday. - 02 - Choose “movement snacks” over perfection. “Movement snacks” are short, bite‑sized bursts of activity (about 2–10 minutes) sprinkled through your day instead of one long, “perfect” workout. Think marching on the spot while the kettle boils, a few squats while brushing your teeth, a quick stretch after sitting, or a brisk walk around the block between activities. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2bfee3d3-b6bf-4093-9e48-29c3b65cb10f/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this+_holiday. Blog - 12 Doable ways to stay active this holiday. - 05 - Plan active outings with family and friends. Build movement into fun, low‑pressure activities: Play beach volleyball, kick or throw a ball on the beach, play backyard cricket, throw a frisbee, splash in the pool, or dance in the living room. Treat it as play, not a “workout”, and you’ll often move more, laugh more and create memories while still looking after your body. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d2e90087-220a-4ea7-ba59-bf2a2af895e9/InHouse_Pilates_blog_12_Doable_ways_to_stay_active_this_holiday_09_Find_an_online_class. Blog - 12 Doable ways to stay active this holiday. - 09 - Find an online class. Find an online class on a platform like YouTube that matches your fitness level, experience and energy. Just type in the style, duration and “no equipment” if needed, and choose from Pilates, yoga, dance, H.I.I.T., L.I.I.T. or stretching sessions ranging from about 7 minutes to an hour. My favourite is Nourish Move Love, with Lindsey Bomgren. Lindsey has a Travel workout using a band, you can find the 30-minute workout here. https://www.inhousepilates.com.au/blog/the-hidden-perks-of-staying-active-during-winter monthly 0.5 2025-07-11 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bf36d459-6638-493a-ac2b-d19072ac05c3/inhouse-pilates-blog-the-hidden-perks-of-staying-active-during-winter-mental-+benefits. Blog - The hidden perks of staying active during winter. - 06 - Improved mood and mental health (including Seasonal Affective Disorder): - Exercise is well known to boost mood by releasing endorphins, your body’s natural “feel-good” chemicals. Research from the American Psychological Association shows that regular physical activity can reduce symptoms of depression and anxiety, which often worsen during the winter months. The colder, darker season can also trigger or intensify Seasonal Affective Disorder (SAD). Fortunately, exercise helps relieve symptoms of depression and anxiety—including SAD—by increasing serotonin and dopamine levels in the brain. In fact, a meta-analysis in Depression and Anxiety found that exercise is a particularly effective way to improve mood and reduce depressive symptoms during the low-light winter months. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7f395837-8e74-4c32-8e84-f4c06f227df9/inhouse-pilates-blog-banner-the-hidden-perks-of-staying-active-during-winter. Blog - The hidden perks of staying active during winter. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/20b2e3db-c689-4c94-9f63-4a4e97c04991/inhouse-pilates-blog-the-hidden-perks-of-staying-active-during-winter-social-benefits. Blog - The hidden perks of staying active during winter. - 11 - Social Interaction: - Engaging in group exercises or team sports can provide essential social support, which is crucial for mental health. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3779c2ff-3af6-45d4-8be4-5028c80827a0/inhouse-pilates-blog-the-hidden-perks-of-staying-active-during-winter-physical-benefits Blog - The hidden perks of staying active during winter. - 01 - Boosted immune system: - The latest findings from ‘The effect of exercise on immune function: A narrative review’ (2024): looked at how exercise affects the immune system. The main findings are: Moderate exercise is good for your immune system. People who do regular, moderate physical activity have stronger immune defences and are less likely to get sick with things like colds and flu. Too much intense exercise can make you more likely to get ill. Doing very hard or long workouts without enough rest can temporarily weaken your immune system, making you more likely to catch infections. Exercise helps in other ways, too. Regular activity can reduce inflammation in the body and help immune cells work better, which means your body is better at fighting off germs. https://www.inhousepilates.com.au/blog/turning-negative-self-talk-into-positive-exercise-talk monthly 0.5 2025-07-11 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bad4ac29-e0ad-4d1b-a0b2-dd86f7b282d4/inhouse-pilates-blog-banner-Turning-negative-self-talk-into-positive-exercise-talk. Blog - Turning negative self-talk into positive exercise talk. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9e2aab93-6280-410f-bf2d-f4c2bab42d1c/inhouse-pilates-blog-Turning-negative-self-talk-into-positive-exercise-talk. Blog - Turning negative self-talk into positive exercise talk. - The words you choose to say to yourself can have a powerful impact on your mindset and actions. When it comes to exercise, shifting from negative to positive self-talk can change your attitude and help you stay consistent in your exercise routine. By being mindful and kind in your inner dialogue, you set the stage for lasting change. https://www.inhousepilates.com.au/blog/beyond-motivation-how-to-build-lasting-exercise-habits monthly 0.5 2025-07-11 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/04a6b2bd-1277-40bc-96ad-eeb7510241b9/Inhouse-pilates-blog-banner-beyond-motivation-How-to-build-lasting-exercise-habits. Blog - Beyond motivation: How to build lasting exercise habits. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/626853af-8b3a-4548-9e08-a65ed20ccdec/inhouse-pilates-blog-beyond-motivation-tip-6-physical-wellbeing. Blog - Beyond motivation: How to build lasting exercise habits. - Prioritise sleep, eat well, and stay hydrated. Listen to your body and adapt as needed. Your body needs time to recover between workouts, including active rest by taking your family and dog for a walk, stretching, or doing some foam rolling if needed. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b4c220b2-5a07-4d00-b4ab-4ca7bb802195/inhouse-pilates-blog-beyond-motivation-tip-2-goal-setting-and-planning. Blog - Beyond motivation: How to build lasting exercise habits. - Set yourself up for consistency by writing down your intention to exercise. Define clear, achievable goals for each session, and break them into smaller, manageable steps using the S.M.A.R.T.E.R. framework (Specific, Measurable, Actionable, Realistic, Time-bound, Evaluate, Reassess). You can read more about ‘How to achieve success with S.M.A.R.T.E.R. goals’ here. Schedule your workouts as non-negotiable appointments in your diary. At the start of each week, plan and structure your training—for example: Monday: Full body workout. Tuesday/Thursday: Arm workouts. Wednesday/Friday: Leg workouts. Saturday/Sunday: Active rest—family walk, stretching, or foam rolling outdoors. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/21d4a405-b563-4c12-85ee-8d6bc3361a19/inhouse-pilates-blog-beyond-motivation-tip-3-accountability. Blog - Beyond motivation: How to build lasting exercise habits. - Exercise with a friend or join a group for accountability. Join online communities or challenges. Share your exercise plans with others for added accountability. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2833309a-c5dd-4adf-ba50-78c6a4cfa0a6/inhouse-pilates-blog-beyond-motivation-tip-1-reframe-your-mindset. Blog - Beyond motivation: How to build lasting exercise habits. - Lasting exercise habits start with your mindset. Instead of relying on fleeting motivation, focus on your deeper “why”—the personal reasons movement matters to you. Ask yourself: Do I want to walk up stairs without getting breathless? Play with my kids or grandkids without feeling exhausted? Visualize the person you want to become, and recognize that becoming that person starts with small changes and a willingness to step outside your comfort zone. If you’ve had negative experiences with exercise in the past, pay attention to your self-talk. Shift from “I have to work out” to “I get to work out.” Movement is a privilege and a form of self-care, not a punishment. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/86c405f6-46cf-414f-b425-d0674ff41944/inhouse-pilates-blog-beyond-motivation-tip-5-Adapting-to-barriers. Blog - Beyond motivation: How to build lasting exercise habits. - Exercise doesn’t have to happen in a gym—think creatively about where and how you can move. Try leg extensions, squats, pushups, or triceps dips at your desk; take the stairs instead of the elevator; do wall squats while brushing your teeth; or walk during phone calls and meetings. Prepare a list of indoor or home workouts to avoid decision fatigue and reduce mindless scrolling. Use household items like canned food or water bottles as makeshift weights when you don’t have equipment. Anticipate setbacks and obstacles, and give yourself grace if you miss a session—tomorrow is a new opportunity.n you’ve missed a workout. Tomorrow’s another day. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/82424bce-33e9-45dc-8b16-9041e70c8948/inHouse-pilates-blog-beyond-motivation-tip-3-building-habits-and-routines.+. Blog - Beyond motivation: How to build lasting exercise habits. - Stacking exercise onto existing routines is a great tip from the author of Atomic Habits, James Clear. Attach an exercise to something you are already doing, for example, ‘When I shut down my computer, for lunch I will do 5 pushups’. Or holding a wall squat while brushing your teeth, or doing calf raises while brushing your teeth. Use habit cues (e.g., walking shoes by the front door, or workout clothes ready, next to your bed). Start small and gradually increase intensity/duration. Prioritize consistency over perfection. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3f7e23cc-0d03-4592-a47b-a12d5ec44d1f/inhouse-pilates-blog-beyond-motivation-tip-4-enjoyment-and-variety. Blog - Beyond motivation: How to build lasting exercise habits. - Make movement enjoyable (choose activities you like). Mix up your routine and try new activities. Use music, challenges, or gamification to boost enjoyment. https://www.inhousepilates.com.au/blog/stay-active-this-winter-9-pillars-for-consistent-sustainable-movement monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e52fd075-e57f-40ad-96e3-89dbc930756e/inhouse-pilates-blog-stay-active-this-winter-01-set-clear-intentions. Blog - Stay active this winter: - Set a specific intention for each session (e.g., “Today I’ll complete a 20-minute walk”). Use visual cues, like laying out your workout clothes the night before. Create a workout calendar or habit tracker to mark off your sessions. Schedule exercise as a non-negotiable appointment in your diary. Use reminders and alarms to prompt activity. Prepare your gear in advance to reduce barriers. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f063490d-3398-4284-9b11-e19ae5b3557c/inhouse-pilates-done-for-you-beginners-daily-workout-planner. Blog - Stay active this winter: - Need help staying on track? I’ve created a Beginner’s Daily Workout Planner PDF just for you. Complete the form below, and I’ll send it to you. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b23ab33a-20b9-46e5-9cd0-eefde4fcc82f/inhouse-pilates-blog-stay-active-this-winter-08-boost-energy-recovery. Blog - Stay active this winter: - Prioritise quality sleep to support recovery. Eat balanced meals rich in vitamins and minerals. Stay hydrated, even when it’s cold. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7be4795b-07aa-4d76-bbd0-c89cd6965285/inhouse-pilates-blog-stay-active-this-winter-03-build-effective-habits-and-systems.. Blog - Stay active this winter: - Put on your exercise clothes as soon as possible—once dressed, you’re more likely to get moving. Associate Professor Alderman from Rutgers University notes that it’s hard to take off workout gear without exercising and recommends doing this at least three times a week for three months to build the habit. Use habit cues, such as putting trainers by the door or workout clothes next to your bed. Stack exercise onto existing routines (e.g., a short 10-minute walk after lunch while listening to motivational podcasts or audiobooks to make sessions more enjoyable. Listen to your body and adjust your routine to suit your energy levels and daily schedule. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f583b227-a376-4824-914b-40b5c0cbcb53/inhouse-pilates-blog-stay-active-this-winter-09-reflect-track-progress-and-reset. Blog - Stay active this winter: - Regular reflection helps you stay on track and adapt your plan as the winter weeks go by. Take time each week to review what’s working and what isn’t—perhaps jot down a few notes after your Sunday workout or during a quiet moment. Adjust your goals or schedule if you notice your motivation dipping or life gets busy. Flexibility is key to long-term success. Celebrate your progress—no matter how small—and use any setbacks as learning opportunities, not reasons to give up. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/61322935-7f60-4ef4-879a-c1f558d504a9/inhouse-pilates-blog-stay-active-this-winter-07-make-indoor-exercise-easy. Blog - Stay active this winter: - Have a list of home workouts ready for bad weather. I love Nourish, Move, Love’s workouts. They have all levels, progressive training. If you don’t have any workout equipment, use household items as makeshift equipment (e.g., tinned food and water bottles). Incorporate bodyweight circuits (for more ideas, click here) and stretching. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a1d2a3fb-064c-4651-a07f-7c123c208ab3/inhouse-pilates-blog-stay-active-this-winter-02-plan-progress-your-workouts. Blog - Stay active this winter: - Start small and gradually increase intensity or duration. Mix up your routine with different types of exercise. Try new activities to keep things fresh and engaging. Use a workout log to spot patterns and adjust as needed. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4d36310b-ff82-4859-b145-4fca9c0874e5/inhouse-pilates-blog-stay-active-this-winter-05-prioritise-mindset-and-self-talk. Blog - Stay active this winter: - Instead of focusing on what to cut out, start by adding positive habits—like more vegetables, water, sleep, and movement—into your routine. This approach, shared by Fitness trainer and entrepreneur Kaisa Keranen, encourages you to build healthy behaviours by including more of what’s good for you, rather than immediately eliminating things. It’s a simple but powerful mindset shift for lasting change. Reframe negative thoughts, instead of saying, ‘I don’t want to exercise, I’m cold, say “Exercising will warm me up.” Use positive affirmations and visualise your success. Read more here. Keep a positive, future-focused mindset to stay engaged. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b959eb8c-5f93-4f77-a0d0-39581ce09d84/inhouse-pilates-blog-stay-active-this-winter-06-prepare-for-the-elements. Blog - Stay active this winter: - Dress in layers, starting with a moisture-wicking base. Invest in quality winter workout gear for comfort and safety. Warm up indoors before heading outside. Take advantage of natural daylight whenever possible. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4e590103-94cc-46ec-b4c8-92808c146b4c/inhouse-pilates-blog-banner-stay+active+this+winter-+9+Pillars+for+consistent%2C+sustainable+movement. Blog - Stay active this winter: - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/fe55cfb0-70fb-48b3-98f6-ee48231899b5/inhouse-pilates-blog-stay-active-this-winter-04-create-accountability-and-social-support. Blog - Stay active this winter: - Exercise with a friend or join a group for extra support. Share your exercise plans with others for added accountability. Join online communities or challenges for encouragement. https://www.inhousepilates.com.au/blog/bowel-cancer-awareness-month-1-30-june monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bbd15c90-9d8f-48c3-9d13-e2833231ec45/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_1_alcohol_consumption Blog - Bowel Cancer Awareness Month 1-30 June. - Alcohol consumption Bowel cancer risk increases significantly when two or more alcoholic drinks are consumed per day. If you choose to drink alcohol, limit the amount. - Bowel Cancer Australia https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ff3ac863-b49d-4587-a5dd-a355e536b705/inhouse_pilates_blog_banner_bowel_cancer_awareness_month. Blog - Bowel Cancer Awareness Month 1-30 June. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/900911c1-bf19-4f9a-845b-abfda73fb814/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_2_polyp_removal Blog - Bowel Cancer Awareness Month 1-30 June. - 2. Polyp removal Individuals whose cancers were detected through the National Bowel Cancer Screening Programme had a 40% lower risk of dying compared to those who had not been screened. Most bowel polyps are adenomas (an adenoma is a benign tumor of epithelial tissue with glandular origin, glandular characteristics, or both), which have the potential to develop into bowel cancer. Removing bowel polyps larger than 1 cm may reduce the risk of bowel cancer. It is not yet known whether removing smaller polyps also lowers this risk. By removing polyps, it is possible to prevent them from becoming precancerous and developing into bowel cancer in the future. Please note: potential risks associated with polyp removal during colonoscopy or sigmoidoscopy include a tear in the bowel wall and bleeding. Take part in a screening that is appropriate for your level of risk. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/833eb9fd-dd00-49c9-8374-44e08a560a87/inhouse_pilates_blog_bowel_cancer_awareness_non_modifiable_risk_factors_1_age Blog - Bowel Cancer Awareness Month 1-30 June. - Age – The risk of bowel cancer increases with age As people age, the chance of developing bowel cancer rises, mainly due to polyps that may turn cancerous. Most diagnoses occur between ages 70–74, with incidence rates increasing sharply after 50. Although less common in younger adults, bowel cancer cases under 50 are rising, having more than doubled since 2000. Lifetime risk in Australia Women have about a 1 in 16 chance of developing bowel cancer and a 1 in 35 chance of dying from it. Men have about a 1 in 15 chance of developing bowel cancer and a 1 in 35 chance of dying from it. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4feb106c-33df-40fa-acb2-7a15e2f1f0f7/inhouse_pilates_blog_bowel_cancer_awareness_non_modifiable_risk_factors_4_inflammatory_bowel_disease+%28IBD%29 Blog - Bowel Cancer Awareness Month 1-30 June. - 4. Inflammatory Bowel Disease (IBD) Inflammatory Bowel Disease (IBD) includes two main conditions: (a) Crohn’s disease and (b) ulcerative colitis. Both cause long-term inflammation in the bowel, but they are not the same as Irritable Bowel Syndrome (IBS), which is a different condition. (a) Crohn’s disease can affect any part of the digestive tract, but most often causes inflammation in the last part of the small intestine or the colon and rectum. (b) Ulcerative colitis mainly affects the colon and rectum, causing inflammation in the innermost lining of the bowel. Having IBD increases the risk of developing bowel cancer, especially if the disease has lasted many years or affects a large part of the bowel. (Source: Bowel Cancer Australia.) https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f69b7539-7919-4c11-93fd-b12f1fd99b74/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_3_aspirin Blog - Bowel Cancer Awareness Month 1-30 June. - 3. Aspirin Long-term use (five years or more) of at least 75 mg per day of aspirin may reduce the risk of bowel cancer. (Source: Cancer Council). Please note: possible harms of aspirin use include an increased risk of bleeding in the stomach, intestines, or brain. (Source: Bowel Cancer UK and National Library of Medicine, Newcastle University). Always consult your GP before starting aspirin. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d70028a6-37ec-4bec-86d1-de54c199fd16/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_7_dairy_products_and_calcium_supplements Blog - Bowel Cancer Awareness Month 1-30 June. - 7. Dairy products and calcium supplements Dairy products and calcium supplements are linked to a reduced risk of bowel cancer. Australian sources report that regularly consuming dairy foods such as milk, yoghurt, and cheese—ideally 2–3 serves per day of mostly reduced-fat varieties—can help lower your risk. For example, having 400 grams of dairy daily is associated with a 15% lower risk, and an extra 200 grams of milk or 200 mg of dietary calcium per day is linked to about a 6% decrease in bowel cancer risk. Calcium supplements may also provide protection if you cannot meet your needs through diet alone. If you are lactose intolerant or avoid dairy, consult your GP or a nutritionist about suitable calcium-rich alternatives or supplements. (Source: Cancer Council Australia – Dairy foods and cancer, Bowel Cancer Australia – Modifiable risk factors, Cancer Council NSW – Dairy foods and calcium, Bowel Cancer Australia – A glass of milk could help reduce bowel cancer risk). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6e168753-f6e9-40d0-abe0-9e6e24c9ac54/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_8_physical_activity.jpg Blog - Bowel Cancer Awareness Month 1-30 June. - 8. Physical activity Physical activity can reduce the risk of colon cancer by 16%. To gain this benefit, aim to be physically active every day in a way that elevates your heart rate for at least 30 minutes. As your fitness improves, increase the duration to 60 minutes or include more vigorous activity. Limiting sedentary behaviours, such as watching television, is also recommended. Incorporate physical activity into your daily routine—walk more and sit less—to help lower your risk of colon cancer. (Source: Bowel Cancer Australia). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8849294b-08b9-4155-9e41-5e1343ff271e/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_6_smoking Blog - Bowel Cancer Awareness Month 1-30 June. - 6. Smoking Smoking 40 cigarettes (two packs) per day increases the risk of bowel cancer by around 40% and nearly doubles the risk of bowel cancer death. Quit smoking and avoid exposure to tobacco smoke. - Bowel Cancer Australia https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/13d544b6-f7b1-4234-b6ba-9c3fb220872b/inhouse_pilates_blog_bowel_cancer_awareness_non_modifiable_risk_factors_2_family_history+of+bowel+cancer. Blog - Bowel Cancer Awareness Month 1-30 June. - 2. Family history of bowel cancer. In Australia, about 70% of people diagnosed with bowel cancer have no family history of the disease. However, around 30% of cases are linked to family history, hereditary factors, or both. The risk increases if more family members are affected, especially if they were diagnosed at a younger age. While some inherited genetic mutations contribute to bowel cancer risk, most cases occur in people without a known hereditary link. (Source: Bowel Cancer Australia and Cancer Council https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1dd7f531-19f6-4158-ae3e-9478e76abbb4/inhouse_pilates_blog_bowel_cancer_awareness_non_modifiable_risk_factors_3_genetic-mutations_and_bowel_cancer Blog - Bowel Cancer Awareness Month 1-30 June. - 3. Genetic mutations and bowel cancer Some people inherit genetic mutations that increase their risk of bowel cancer. These inherited gene changes cause about 5% to 10% of all bowel cancer cases. The three main inherited conditions linked to bowel cancer are: Lynch syndrome (also called Hereditary Non-Polyposis Colorectal Cancer, or HNPCC) Familial adenomatous polyposis (FAP) MYH-Associated Polyposis (MAP) Lynch syndrome (HNPCC): Caused by a fault in genes that help repair DNA. If you have this mutation, your lifetime risk of bowel or related cancers is 70–90%. Each child of someone with the mutation has a 50% chance of inheriting it. People with Lynch syndrome often get bowel cancer at a younger age (40–50 years). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/be511aff-7e16-4ebf-a319-1d908d9ce001/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_8_wholegrains_and_dietary_fiber Blog - Bowel Cancer Awareness Month 1-30 June. - 8. Wholegrains and dietary fiber Consuming wholegrains and foods high in dietary fiber lowers your risk of bowel cancer. Eating at least 90 grams of wholegrains daily—such as brown rice or wholemeal bread—can reduce your risk by 17%. Dietary fiber from wholegrains, vegetables, fruits, legumes, nuts, and seeds helps keep your digestive system healthy and further reduces bowel cancer risk. Aim for at least 4–6 serves of grain foods each day, with most being wholegrain or wholemeal varieties. Increasing your intake of fibre and wholegrains is a simple, effective way to protect against bowel cancer and support overall health. (Source: Bowel Cancer Australia, Cancer Council NSW, Cancer Council, Cancer Council Victoria). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/fb1bf8d5-c3df-4465-bf25-397289fb6e43/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_5_body_fatness.jpg Blog - Bowel Cancer Awareness Month 1-30 June. - 5. Body fatness Body Fatness Having higher levels of body fat, measured by body mass index (BMI), waist circumference, or waist-to-hip ratio, increases your risk of developing bowel cancer. In Australia, maintaining a healthy weight throughout life is important for reducing cancer risk. Aim to keep your BMI within the healthy range (18.5–24.9) and your waist circumference below 94 cm for men and below 80 cm for women. Staying within the normal range for your age and height is recommended. Regular physical activity and a balanced diet can help you achieve and maintain a healthy weight. (Source: Cancer Council Australia – Body weight and cancer risk, Studying the link between physical activity, body fat and cancer risk). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/459a8b43-df41-4a24-9f52-01179778beac/inhouse_pilates_blog_bowel_cancer_awareness_modifiable_risk_factors_4_red_and_processed_meat Blog - Bowel Cancer Awareness Month 1-30 June. - 4. Red and processed meat Eating large amounts of red meat (such as beef, lamb, pork, or goat) is linked to an increased risk of bowel cancer. (Source: Cancer Australia, Cancer Council NSW, and Bowel Cancer Australia). There is strong evidence that consuming processed meats—including bacon, ham, salami, frankfurts, and some sausages—significantly increases the risk of bowel cancer. (Source: Cancer Council NSW, Cancer Council). The World Health Organization classifies processed meats as a Group 1 carcinogen (known to cause cancer), and red meat as a Group 2A carcinogen (probably causes cancer) (Source: Cancer Council NSW, Cancer Council). If you eat red meat, Cancer Council and Cancer Australia recommend limiting intake to no more than three to four serves per week, or about 350–500 grams of cooked lean red meat weekly. It is best to eat very little, if any, processed meat. https://www.inhousepilates.com.au/blog/good-morning-stretches monthly 0.5 2025-04-29 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a9031c96-a6bb-49d4-b890-48c4fa48c9c2/download+%281%29.jpg Blog - Good morning stretches. - Back view of Open book stretch with bent elbows. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/09e9c0cc-e9e8-40e4-8ef6-b7fc77276b9a/InHouse-Pilates-blog-Good-morning+stretches-1-a-open-book-with-arms-straight-top-view. Blog - Good morning stretches. - (a) Open book (with arms forward) Lying on your side, ensure that your pillow is not too high, causing your neck to curve incorrectly. The back of your head, upper back, and lower back should be in line. Bend your knees 90 degrees and bring your feet in line with your shins. Stack your shoulders and your hips on top of each other. Draw your shoulders down to your waist. Straighten your arms in front of your chest, but keep the elbows soft, i.e., unlocked.. Place your right palm on top of your left palm. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a41b0f8b-33a8-4654-87a5-7f145d707f33/InHouse-Pilates-blog-banner-Good-morning-stretches-charmaine-stretching-seated-on-bed. Blog - Good morning stretches. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4e7547e3-4ab6-4bda-a3ac-3c2ec94e6e2a/InHouse-Pilates-blog-good-morning+stretches-1-a-open-book-arms-forward-back-view. Blog - Good morning stretches. - Keeping your hips forward and knees stacked, inhale, float your right arm towards the ceiling, and exhale as you open your arm behind you (as shown in image b), allowing your upper body to be free, while your hips remain facing forward. Inhale again and return your right arm to the start, on top of the left hand, to repeat 5 more times. Repeat to the other side. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d4d5c996-b795-4fe4-a511-f2c9b02f1c1a/InHouse-Pilates-blog-good-morning-stretches-3-hug-knees-to-chest. Blog - Good morning stretches. - 3. Hug knees to chest. Lying on your back, draw your knees into your chest (as shown in the image), one leg at a time. Keep your knees shoulder-width apart. Use your breath to relax and rest into this stretch. Deep inhale through your nose and out through your mouth (as if fogging up reading glasses to clean). Hold this stretch for 5 breaths. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0dad16e9-7122-4aec-940b-4df138c969ea/109%5B2%5D.jpg Blog - Good morning stretches. - 1 (b) Open book (arms behind head) Instead of straightening the arms, place both hands behind your head and continue as above. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/81ab3383-43c8-414c-9050-5fec289f99db/InHouse-Pilates-blog-good-morning+stretches-2-knee-over-top-view. Blog - Good morning stretches. - 2. Knee over Lying on your back, draw your right knee across your body (as shown in the image) and rest your knee or foot on the bed. Should you find this difficult, rest your right foot onto your left knee. Hold for 5 breaths and recover back to start to repeat the stretch to the other side. https://www.inhousepilates.com.au/blog/my-journey-through-full-knee-replacement monthly 0.5 2025-09-28 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a72d76f9-ec1d-45a9-8e16-33c183e7d00d/6-weeks-post-op-reporting-to-the-wound-clinic Blog - Reclaiming my mobility: A Pilates Instructor’s journey through a full knee replacement. - 6 Weeks after the surgery, I reported to the wound clinic. They removed the surgical covering and cleaned the wound. This was the first time that I could see my knee knee properly. They placed tape at the top and bottom of the wound. I was told that this would probably fall off within 2 weeks. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/775f6264-5ba1-45cc-99cf-c5ee5ff5b3e7/%23BehindTheScenes+%281%29.jpg Blog - Reclaiming my mobility: A Pilates Instructor’s journey through a full knee replacement. - Falling on that knee caused a haematoma on both sides of the knee. Wearing a cotton tubing sleeve helped the inner lump, but the outer lump took much longer. It also caused my knee to stiffen up. With plenty physio and heat and ice packs over time, the outside lump is now gone. Wahoo! https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a4ffce9c-b9d7-4ff6-ace2-5a97e43a021b/Post-knee-surgery-my-best-friend-ice-packs. Blog - Reclaiming my mobility: A Pilates Instructor’s journey through a full knee replacement. - This little magic ‘Aircast’ bag was filled with ice water on a regular bases and then wraps around the knee with velcro. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b229972a-0bc9-412e-a121-f89d3aea7efa/InHouse-Pilates-blog-banner-Reclaiming-my-mobility-A-Pilates-instructor%27s-journey-through-a-full-knee-replacement. Blog - Reclaiming my mobility: A Pilates Instructor’s journey through a full knee replacement. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d468eb47-8999-460d-b8ca-94a4f085e637/Needed-daily-with-knee-support-to-manage-pain. Blog - Reclaiming my mobility: A Pilates Instructor’s journey through a full knee replacement. - Despite my physio's advice to stop, I continued training for my Taekwondo black belt. It's difficult to explain the deep desire to achieve something so great, at all costs, to someone who hasn't experienced it. I already held black belts in other martial arts styles and had worked incredibly hard for this one. I just kept thinking, if I can get this belt, then i’ll stop classes. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b7d37b0b-c05e-43ed-b3de-e8b8f6569325/Post-knee-surgery-day-I-made-it-through. Blog - Reclaiming my mobility: A Pilates Instructor’s journey through a full knee replacement. - This photo was taken in the ward when I woke up from surgery. Am I smiling or am I still enjoying being pain free from the spinal tap? https://www.inhousepilates.com.au/blog/change-your-mindset-change-the-outcome monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8a975b15-5759-4a14-a9d0-11ba36c2f8b8/InHouse-Pilates-Blog-Mindset-matters-Transform-your-health-goals.3.+Track+your+fitness+goals+and+stats+rather+than+how+many+calories+you+burn. Blog - Mindset matters: Transform your health goals. - 3. Track your fitness goals and stats rather than how many calories you burn. Keeping a Fitness Goal and Stats Tracker (blood pressure, cholesterol etc) and/or a Journal will make a huge difference in shifting your mind from calories to outcome results. This gives you a visual aid to how you are progressing, or how fit or strong you are becoming which in turn empowers you from the inside out. Seeing how you’ve improved will motivate you to keep going. Do you have high cholesterol? How has it improved since exercising? Do you have high blood pressure? How has it improved? How has your resting heart rate improved since exercising? (Resting heart rate can be measured 3 mornings before getting out of bed, take the average of the 3 and that’s your resting heart rate. This is used to measure how fast you recover from increasing your heart rate to resting heart rate.) https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/12f26977-dacc-4619-987d-3fcb09db61f8/InHouse-Pilates-Blog-Mindset+matters-Transform-your-+health-goals-5-Have-a-weekly-exercise-plan-mapped-out. Blog - Mindset matters: Transform your health goals. - I prefer to plan my week on Sunday for the following week. I look at appointments that I may have and diarise them, I add my exercise times into my diary, just as I would a class or doctor’s appointment. If you find this too rigid for you, have an idea when you will exercise i.e. when I arrive home, I would swap my work shoes for my walking shoes and go out for a walk with the dog. Knowing what you are going to be doing helps when you are pressed for time, you won’t waste precious time scrolling through YouTube videos to find the right workout for you. Note the days where you will have less energy and adapt your workouts around that for example, stretch for 10 minutes. If you are pressed for time on some days, do a 10 minute HIIT workout. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/62c5afa8-3f4c-4a43-a120-6fb015486459/InHouse+Pilates+Blog+Mindset+matters%3A+Transform+your+health+goals.1.+How+do+we+change+our+mindset%3F Blog - Mindset matters: Transform your health goals. - The reason you work out has to be less about calories and more about your ‘Why.’ Why do you want to exercise? Do you want to be able to do the things you love like gardening and not be tired and sore afterwards? Or do you want to keep up with your grandbabies and not be breathless and tired? What's your great Why? For me, being over 50 means that exercise is like a bank, and every time I workout I make a deposit for my future health. Instead of looking at exercise only to burn calories, I think of it as a privilege. There are many things to be grateful for, being able to move freely is a luxury given to few. Having a body that is able to move is a privilege. Many who are immobile could only dream of moving. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e7426eb6-3bf0-4ea8-8585-8250d15dbaad/InHouse-Pilates-Blog-Mindset+matters-Transform-your-+health-goals-6-Prepare-your-workout-clothes-the-night-before. Blog - Mindset matters: Transform your health goals. - If you are a morning person, lace up your shoes and go for a morning walk before the heat of the day strikes. If you are not a morning person and the thought of getting up early curls your toes, pack your walking shoes in your car. and find your favourite walking trail on the way home. Not only will this help in destress from your day, but also prevents family and meal prepping from preventing you from exercising later. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c51ebf11-f15c-46ed-9f84-dce38a10537d/InHouse-Pilates-Blog-Mindset+matters-Transform-your-+health-goals-2-Do-exercise-that-you-enjoy-doing. Blog - Mindset matters: Transform your health goals. - Statistics show that if you do something that you enjoy doing, it won’t feel like an effort. Try something fun and new like Zumba, cardio tennis, water aerobics or join a walking group. If you are looking to exercise to reduce stress, try Pilates or yoga classes (even if they are via zoom). Only you know what matters to you. What do you need to do to keep motivated? Make it sociable. Do you need a friend to join you for classes or keep you accountable? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/73053e2d-e756-402a-b28e-311c65e6177a/InHouse-Pilates-blog-banner-Mindset+matters-Transform-your-health-goals. Blog - Mindset matters: Transform your health goals. - Make it stand out Change your mindset, change the outcome. https://www.inhousepilates.com.au/blog/how-to-set-smarter-goals monthly 0.5 2025-07-17 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e5fb7dd1-2ab1-4227-bf54-1fb2674bc8c1/InHouse-Pilates-blog-achieve-success-with-SMARTER-goals-step-4-relevant-realistic.%C2%A0 Blog - Achieve success with S.M.A.R.T.E.R goals. Goals should be aligned with your values, overall objectives and contribute to your broader aspirations. They need to make sense in the context of your larger mission or purpose. Examples for eating healthy is to align your dietary goals with your overall health objectives, such as weight management or improving energy levels. Or if you’re starting to exercise, relate your exercise goal to broader health goals, like reducing the risk of chronic diseases or improving mental health. As previously mentioned in Step 3, when choosing your goal/s they must be relevant or realistic and attainable based on your lifestyle, family and work commitments, dietary preferences, time allocated and resources available to achieve them. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ea54afed-2e28-491b-8e27-f030dcf638ff/InHouse-Pilates-blog-achieve-success-with-SMARTER-goals-step-2-measurable. Blog - Achieve success with S.M.A.R.T.E.R goals. - Now that you’ve chosen your what, who, where, when, and why of your goal, it time to think about what your goal/s will look like? How would you know when you have achieved it? How will you track progress? Goals should include a way that allows progress or a way in which the goal, once achieved, can be measured. This includes a measurable metric that allows you to monitor your accomplishment and determine when you have achieved your goal. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f7099f44-1cc8-4dd7-bbe2-89d32301b46b/InHouse-Pilates-blog-achieve-success-with-SMARTER-goals-step-7-reassess. Blog - Achieve success with S.M.A.R.T.E.R goals. - Periodically re-assess the relevance and feasibility of your goals. Circumstances and priorities may change, requiring adjustments to your objectives. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7bb07557-8cc1-4aba-87ea-c9bce5c71c0c/InHouse-Pilates-blog-achieve-success-with-SMARTER-goals-step-5-time-bound. Blog - Achieve success with S.M.A.R.T.E.R goals. - Goals should have a specific timeframe or deadline. This will keep you accountable. When will you start working on your goal? This helps create a sense of urgency and provides a timeframe for evaluation and completion. You could have a 3 or 6 month goal. Just a note on that; if you are a procrastinator, you may benefit from having a weekly goal instead of a longer term goal like a 3 or 6 month one. An example of time-bound goals relating to eating healthy is to set a timeframe for achieving specific changes during the week, like "reduce eating fast foods to once a week within the next month." With regards to starting to exercise: Start with a timeline, like "I will start exercising on Monday and then set milestones for increasing the duration or intensity over time. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f8bba567-e236-46f7-bd50-a3b8e7642311/InHouse+Pilates+blog+Achieve+success+with+SMARTER+goals+Step+1+-+Specific.jpg Blog - Achieve success with S.M.A.R.T.E.R goals. - When you chose your goal/s and write them down, whatever they may be; healthy eating, weight loss, start exercising, read more etc, they need to be very specific and clear, answering the questions of what, who, where, when, and why. What exactly do you want to achieve? Who is involved or responsible? Where will it take place (if applicable)? Why is this goal important? Being precise provides a clear direction. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4c73db54-bc71-44a5-84d1-f5a60919fa5d/InHouse-Pilates-blog-Achieve-success-with-SMARTER-goals-step-6-evaluate. Blog - Achieve success with S.M.A.R.T.E.R goals. - Regularly assess your progress and adjust your goals as needed, they shouldn’t be written in stone. Evaluation allows you to stay on track, identify potential obstacles, and make necessary changes to your approach. Life happens. Regularly assess your progress by either reviewing your food journal, checking fitness improvements, like how much you have increased your time or distance if walking was your goal. Adjust your plan based on the evaluation, whether it involves tweaking your diet or modifying your exercise routine. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/088ed8dc-8093-4eb1-8dde-3b27e291ee53/InHouse-Pilates-blog-achieve-success-with-SMARTER-goals-step-3-achievable-attainable. Blog - Achieve success with S.M.A.R.T.E.R goals. - Is the goal realistic and attainable given your resources and constraints? What small actionable steps will you take to reach your goal? Do you have the necessary support to achieve that goal i.e. do you need a coach? I must just add that your goals should be yours alone, not one that your BFF's or anybody else has suggested you make. YOUR goal will drive you to achieve it. You can’t be driven to achieve someone else’s goals. While it's good to set ambitious audacious goals, they should still be within reach. Take into consideration the time you have available to invest in your goal, the money or other resources it may need and the effort it will take to reach that goal. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/990de26b-2663-4e26-a868-013961d8b550/inhouse-pilates-complete-daily-workout-planner. Blog - Achieve success with S.M.A.R.T.E.R goals. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ed8ea99d-40e8-4e06-8c8e-ded115e628a0/InHouse-Pilates-blog-banner-Achieve-success-with-SMARTER-goals. Blog - Achieve success with S.M.A.R.T.E.R goals. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/12-tip-on-how-to-get-through-christmas-and-maintain-your-health monthly 0.5 2024-12-23 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3fb10d43-5796-41b6-a459-a4278ef47816/InHouse-Pilates-blog-12+tips-healthy-christmas-tip-8-learn+to+say+no. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Be selective about which events you attend; graciously decline invitations that don’t align with your goals. Politely say no if offered food when you’ve had enough. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/09dd83b6-4457-435c-8449-d07e5e5f86d2/InHouse-Pilates-blog-12+tips-healthy-christmas-tip-12-remember-the-essence-of-Christmas. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Focus on the true meaning of Christmas: spending time with family and friends. Cherish the moments that create precious memories. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2e6ca3c0-08ee-49ea-b4fa-c288ae3869b6/InHouse-Pilates-blog-12+tips-healthy-christmas-christmas+good-wishes. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - There you have it. I do hope one or many of these tips help you stay on track this Christmas. From my family to yours, Merry Christmas! https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/29ada646-627e-4d2c-b53b-b647b2b295cd/InHouse-Pilates-blog-12+tips-healthy-christmas-tip-9-quality-sleep. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Maintain a consistent sleep schedule even amidst late-night festivities. Aim for good quality sleep to support mental and emotional health. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/00c2bb30-3588-497c-b33b-4f7dc2f67478/InHouse-Pilates-blog-12+tips-healthy-christmas-tip-10-recharge-refresh. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Take time for yourself away from the holiday hustle and bustle. Engage in solitary activities like napping, journaling, or reading. Use this time to relieve feelings of anger, frustration, or stress. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/74ea8370-1e94-4912-b291-09823ef5360e/InHouse-Pilates-blog-12+tips-healthy-christmas-2-move-it-or-lose-it. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Schedule exercise sessions and stick to them. Incorporate small bursts of activity throughout the day. Go for a walk with friends or play games like frisbee or tennis with family. Try short walks after meals to improve digestion. Include strength training exercises using body weight or household items. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f8105263-6a16-4f18-903e-5a280d29693e/InHouse-Pilates-blog-12+tips-healthy-christmas-tip-7-combat-emotional-eating. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - You may turn to food for comfort — consciously or unconsciously — when facing a difficult problem, feeling stressed or even feeling bored. - Mayo Clinic https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a72fa6b7-dd33-44e8-81e7-ac4dd5aa4e32/InHouse-Pilates-blog-banner-12+tips-healthy-christmas- Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a1d3aa2f-e9ef-4c50-a23b-cd1f031cc7c1/InHouse-Pilates-blog-12+tips-healthy-christmas-1-start-+with-plan. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Start with meal planning and prep your meals in advance. Wash and chop fruits and vegetables; store them in containers for easy access. Prepare smoothie ingredients in ziplock bags for quick morning use. Make breakfast options like overnight oats or chia pudding in mason jars. Include ready-made snacks like homemade bliss balls, boiled eggs, and fresh fruit. Prep salads in mason jars for lunch or light dinners. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b40d9200-c084-4b31-8378-44cfbc80fd84/InHouse-Pilates-blog-12+tips-healthy-christmas-tip-5-stay-hydrated.. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Make a conscious effort to drink water throughout the day. Keep a water bottle handy to reduce the chance of grabbing sugary drinks. Infuse water with fruit slices or herbs for added flavour. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9c96c816-e144-4f35-b8ee-e1218a32d00a/InHouse-Pilates-blog-12+tips-healthy-christmas-tip-11-mental-health-matters. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Take care of your mental health. Be mindful of your mental health during the festive season. Recognise that continuous stress can increase cortisol levels, potentially leading to weight gain and junk food cravings. Identify your personal stress indicators, such as lashing out at family or increased alcohol consumption. Don't hesitate to seek help when needed. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/dcfd9365-ad39-42e8-8e03-21f774a9183e/InHouse-Pilates-blog-12+tips-healthy-christmas-Tip-3-Make-healthier-choices. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Christmas is only one day! - Nutritionist Corinne Nash from Goodness Me Nutrition. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1f516cca-8136-4743-a1d8-5da2e2e6c8c1/InHouse-Pilates-blog-12+tips-healthy-christmas-tip-4-mindful-drinking. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Be mindful of alcohol consumption; opt for lower-calorie drinks. Keep track of how many drinks you've had; don’t let others refill your glass until you’re finished. Alternate alcoholic beverages with water to stay hydrated. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/03263d69-82be-4bb5-a344-ff8a0924ad35/InHouse-Pilates-blog-12+tips-healthy-christmas-Tip-6-+practice-mindful-eating. Blog - Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals. - Far too often we find ourselves running around eating a bite here or there or grabbing something to eat through lack of planning or simply just too much to do. The CDC-Diabetes (Australian National Centre for Disease Control) states that it takes your brain at least 20 minutes to realize you’re full. ‘Studies show that those who eat while distracted are more likely to overeat. This is because they’re unable to pay attention to their body’s fullness signals.’ https://www.inhousepilates.com.au/blog/5-practical-tips-to-stay-consistent-with-movement-this-christmas-season monthly 0.5 2024-12-22 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5952870f-ce7c-4ae2-8f3d-8ad302730c02/InHouse-Pilates-blog-5-Practical-tips-to-stay-consistent-with-movement-this+Christmas-season-Tip-3-Incorporate-movement-into-holiday-activities. Blog - 5 Practical tips to stay consistent with movement this Christmas season. - Active family time: Suggest family activities that involve movement, for example hiking, or swimming pool games like ‘Marco-Polo’ or simply taking a walk after dinner. Dance parties: Turn on your favorite holiday music and dance with family or friends for a fun way to get moving. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/be00e54c-74c3-4de9-90aa-d95169fe46e1/InHouse-Pilates-blog-5-Practical-tips-to-stay-consistent-with-movement-this+Christmas-season-Tip-5-Stay-mindful-of-your-your-own-needs. Blog - 5 Practical tips to stay consistent with movement this Christmas season. - Listen to your body. Pay attention to your mental health and how your body feels. Adjust your activities accordingly. It’s okay to say ‘No’ and take breaks when needed. Prioritise recovery: Ensure you're also including rest and recovery days to avoid burnout. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bd1a69bd-b0a6-40be-beb4-32a3632e9c61/InHouse-Pilates-blog-banner-5-Practical-tips-to-stay-consistent-with-movement-this-Christmas-season. Blog - 5 Practical tips to stay consistent with movement this Christmas season. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9f90a36b-f310-4911-bd55-8c38012a2931/InHouse-Pilates-blog-5-Practical-tips-to-stay-consistent-with-movement-this+Christmas-season-Tip-2-Embrace-short-workouts. Blog - 5 Practical tips to stay consistent with movement this Christmas season. - Who has an hour to spend on working out these days? If you’re pressed for time but want to stay active, consider incorporating short workouts into your routine. Short, micro-workouts, i.e. anything from 10-20 minutes like High-intensity interval training (HIIT), even Low-Intensity interval training (LIIT) can help if you’re struggling to stay consistent and can be highly beneficial. They’re effective, manageable, and can make a real difference in your overall health and wellbeing, especially during the Christmas season. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/970e6fdd-11f8-4197-bd5f-68a27bed6d7f/InHouse-Pilates-blog-5-Practical-tips-to-stay-consistent-with-movement-this+Christmas-season-Tip-1-Exercise-first-thing-in-the-morning. Blog - 5 Practical tips to stay consistent with movement this Christmas season. - The is so much to do during the Christmas season and exercise is the last thing on the to-do-list. Starting your day with exercise can be a game changer. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/208a05bd-edb4-4857-8a5d-63ede16bc998/InHouse-Pilates-blog-5-Practical-tips-to-stay-consistent-with-movement-this+Christmas-season-Tip-4-Use-everyday-opportunities. Blog - 5 Practical tips to stay consistent with movement this Christmas season. - Active chores: Turn household tasks like vacuum cleaning or Christmas tree decorating into mini workouts by adding extra movements, such as squats while moving furniture or picking up decorations. Walking meetings: If you calls, consider walking around while you chat. https://www.inhousepilates.com.au/blog/9-barriers-preventing-over-50s-from-exercising-and-how-to-overcome-them monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/458d66c4-a23b-4027-bd8e-8399bebfc732/InHouse-Pilates-blog-banner-Barriers-preventing-over-50s-from-exercising-and-how-to-overcome-them. Blog - 9 Barriers preventing over 50s from exercising and how to overcome them. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/410bf9b1-71ca-45e8-bae6-0c0a8afbeb2b/Inhouse_Pilates_blog_9_Barriers_preventing_over_50s_from_exercising_and_how_to_overcome_them._3.Lack_of_confidence. Blog - 9 Barriers preventing over 50s from exercising and how to overcome them. - Lack of confidence Solution? Start with beginner-friendly exercise programs tailored for beginners or specifically designed for over 50s. Chair exercises or mat Pilates are great for those who are unsure where to begin. Tip: Consider online classes or local community groups for seniors to build confidence in a supportive environment. Regular practice will improve both skill and self-belief. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7d0dd566-6cd1-4984-a0f9-5d4eeaa164f9/InHouse_Pilates_blog_9_Barriers_preventing_over_50s_from_exercising_and_how_to_overcome_them._6._Finances. Blog - 9 Barriers preventing over 50s from exercising and how to overcome them. - Finances: Solution? Explore low-cost or free options, such as walking, running, or cycling or community fitness classes, or online workout videos. . Tip: Use everyday household items like filled water bottles or canned goods as weights for strength training at home. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8d49e28c-2f39-43ad-9f15-e9ac2894f0c6/InHouse_Pilates_blog_9_Barriers_preventing_over_50s_from_exercising_and_how_to_overcome_them._8._Lack_of_motivation. Blog - 9 Barriers preventing over 50s from exercising and how to overcome them. - Lack of motivation: Solution? Don’t wait to feel motivated before starting to exercise often to not, it never comes. Being consistent with exercising, no matter how short the time, will help you create a habit to exercise. Start small by setting SMARTER goals and celebrate each achievement. Listen to your favourite tunes or an audiobook while exercising. You’ll be amazed how quickly time flies. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b1889bbd-0219-460f-8bdc-ddcf33d18372/InHouse_Pilates_blog_9_Barriers_preventing_over_50s_from_exercising_and_how_to_overcome_them._7.Health_issues_and_fear_of_injury. Blog - 9 Barriers preventing over 50s from exercising and how to overcome them. - Health issues and fear of injury: Solution? Moving your body can help reduce pain. To read more about “Chronic pain”, click here. Focus on low-impact exercises like walking, swimming, or Pilates, which are gentler on joints. Always warm up before exercising and cool down with stretches afterwards. Research confirms that exercise helps prevent falls in older adults. It shows strong evidence that well-designed exercise programs can reduce the rate of falls by about 25% for older people living in the community. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d76ca591-c0b6-405c-a756-32c9373fbeee/Inhouse_Pilates_blog_9_Barriers_preventing_over_50s_from_exercising_and_how_to_overcome_them._2._Fatigue. Blog - 9 Barriers preventing over 50s from exercising and how to overcome them. - Fatigue: Solution? If Begin with short, low-intensity sessions that don’t require too much energy. Gentle stretching, Pilates, yoga, or tai chi can help boost energy levels and improve stamina over time. Tip: Schedule exercise for the time of day when you feel most energised, whether that’s in the morning or afternoon, to make it more manageable. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e2a68057-1c1c-4323-9f21-b7091e0ae987/Inhouse_Pilates_blog_9_Barriers_preventing_over_50s_from_exercising_and_how_to_overcome_them._4._Concerns_about_appearance. Blog - 9 Barriers preventing over 50s from exercising and how to overcome them. - Concerns about appearance: Solution? Try exercising at home or in private settings to build confidence before joining group activities. Tip: Start with a friend or in a small, supportive group to feel more comfortable and motivated. . https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c08cf5e0-25c3-44c6-8f9a-598c096d0c24/Inhouse-Pilates-blog-9-Barriers-preventing-over-50s-from-exercising-and-how-to-overcome-them.1-Lack-of-time. Blog - 9 Barriers preventing over 50s from exercising and how to overcome them. - Lack of time. Solution? Schedule exercise into your daily routine. Park further away from the shops entrance and walk wherever possible. Incorporate short bursts of exercise into your daily routine. Activities like walking, stair climbing, or even gardening can add up. High-intensity interval training (HIIT) or low-intensity interval training (LIIT), "snack-sized" workouts can be done in just 10–15 minutes, fitting into busy schedules. https://www.inhousepilates.com.au/blog/cervical-cancer-awareness-week-10-16-november monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e904381a-fcc9-4b66-9649-6ee4c6335e20/InHouse+Pilates+blog+Cervical+Cancer+Awareness+Week+Screening+for+cervical+cancer++%281%29+%281%29.jpg Blog - Cervical Cancer Awareness Week 10-16 November. - A. Screening for cervical cancer The Pap smear test has changed to the new Cervical Screening Test. Australia has halved cervical cancer incidence and deaths since the National Cervical Screening Program began in 1991, initially offering free Pap smears every two years. In 2017, the program transitioned to the Cervical Screening Test, which screens for HPV and is more effective. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b5e44da9-2311-4b93-ad46-0b7a429f6926/Inhouse+Pilates+blog+Cervical+Cancer+Awareness+Week+blog+banner. Blog - Cervical Cancer Awareness Week 10-16 November. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/overcoming-common-barriers-to-strength-training-for-women-over-50 monthly 0.5 2025-08-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/fb3516e3-8118-4dae-9a06-bf26dd665780/inhouse-pilates-blog-banner-how-women-over-50-can-overcome-common-strength-training-barriers. Blog - How women over 50 can overcome common strength training barriers. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/exercise-and-diabetes monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/107bc23b-0bb7-4739-9d1b-ce91dcd42a72/InHouse-pilates-blog-exercise-diabetes-types-of-exercise-4-strength. Blog - Exercise and diabetes. - Uses resistance to increase muscle strength and endurance. Improves muscle, bone, and joint health. Should be done 2-3 times a week, with 10-15 reps (repetitions), 1-3 sets. Major muscle groups should be trained on non-consecutive days. Examples: weightlifting, Pilates, bodyweight exercises (e.g., squats, sit-ups). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d11d8645-a9f6-4218-bb91-b13c16f63804/InHouse-pilates-blog-exercise-diabetes-types-of-exercise-2-flexibility. Blog - Exercise and diabetes. - Targets the range of motion of muscles and connective tissues. Reduces injury risk, increases blood flow, and improves movement. Stretches or mobility should be done daily. Examples: yoga, Pilates, general stretching. For stretching, hold each stretch for 30 counts. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/cd25e49a-705c-4b99-8d75-597b6732762a/InHouse-pilates-blog-exercise-diabetes-types-of-exercise-3-balance. Blog - Exercise and diabetes. - Improves proprioception, reaction time, injury prevention, and coordination. Examples: yoga, Pilates, Tai Chi. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b355e067-f985-461a-8aec-a5403a605fb8/InHouse-pilates-blog-exercise-+diabetes-warning-signs-to-stop-exercise. Blog - Exercise and diabetes. - Stop and rest if you experience: Chest, abdominal, neck, jaw, or arm pain Palpitations or irregular heartbeats Nausea Dizziness or faintness Leg cramps Severe muscular or joint pain If you experience leg pain while exercising, stop and rest until the pain settles, and then resume the activity. Leg pain can be a sign of reduced blood flow to the lower limbs (also known as peripheral vascular disease). Talk to your doctor for more information. - NDSS Symptoms of hypoglycaemia Seek urgent medical attention if symptoms persist. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/aff8419f-2f38-4893-b555-ffa2cadb5284/InHouse-pilates-blog-banner-exercise-diabetes. Blog - Exercise and diabetes. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/af25d8d0-94c0-4711-9de0-08c414bc079c/InHouse-pilates-blog-exercise-diabetes-types-of-exercise-1-cardiovascular-endurance-or-aerobic Blog - Exercise and diabetes. - Targets heart, lungs, and circulatory system health. Recommended to do daily or most days for 30 minutes. Can be done in bouts (e.g., 3 x 10 minutes) or for at least 30 minutes. Should be moderate to high intensity. Examples: swimming, running, dancing, cycling. https://www.inhousepilates.com.au/blog/national-diabetes-week monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b1316024-6d66-47ec-af2f-80cbed3f3a01/InHouse-Pilates-blog-national-diabetes-week-effects-of-pilates-on-diabetes. Blog - National Diabetes Week - 01 - Did you know that an 8-week study showed that Pilates exercises significantly reduced fasting blood glucose, post-prandial blood glucose, and HbA1c levels in diabetic patients. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b2f590dd-729b-4ac2-9be0-2f65903b169c/InHouse-pilates-blog-national-diabetes-week-reducing-your-risk-maintaining-healthy-weight. Blog - National Diabetes Week - 01 - Carrying excess weight: Being overweight, especially around the waist, increases the risk of type 2 diabetes. Excess weight around the middle can cause insulin resistance. Losing 5-10% of body weight can prevent type 2 diabetes in nearly 6 out of 10 people with pre-diabetes. Measure your waist: Women should aim for less than 80 cm, men for less than 94 cm. Weight loss requires dietary changes and regular physical activity. Seek advice from dietitians or exercise specialists. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/50af8bf4-08df-4b2c-8d7f-fbf62555292f/InHouse-Pilates-blog-national-diabetes-week-facts-about-diabetes-in-australia Blog - National Diabetes Week - Facts about diabetes in Australia As of March 2024, there were 1 468,142 people with diabetes registered with the NDSS in Australia. 9,408 people with diabetes were aged 15 years or under 18,000 people with diabetes were aged 20 years or under 33,235 people with diabetes were aged 21 to 29 years 85,725 people with diabetes were aged 30 to 39 years 977,804 people with diabetes were aged 60 years or older. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bc493aaa-c96b-49ae-b14a-bdca43f52607/InHouse-pilates-blog-national-diabetes-week-regular-physical-activity. Blog - National Diabetes Week - 03 - Being physically inactive: Why exercise matters for diabetes: Improved insulin sensitivity: Exercise makes your muscles more responsive to insulin, helping lower blood sugar. Lowering blood sugar: Physical activity reduces blood sugar during and after exercise, potentially reducing medication needs. Weight management: Regular exercise aids in weight control, essential for managing type 2 diabetes. Reduced cardiovascular risk: Exercise improves heart health by lowering cholesterol, reducing blood pressure, and strengthening the heart. Stress reduction: Exercise releases endorphins, lowering stress and improving mood. Diabetes prevention: Regular exercise can help prevent or delay type 2 diabetes and gestational diabetes. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ab5a90a9-83ed-4434-87ff-a85aba7957e0/InHouse-pilates-blog-national-diabetes-week-risk-factors-that-cannot-be+changed-for-type-2-diabetes. Blog - National Diabetes Week - Risk factors that cannot be changed include: 01 - Age - People over 40 have a higher risk and the risk increases with age. 02 - Family history of diabetes. 03 - Ethnicity and cultural background - Including people from an Aboriginal and Torres Strait Islander, Pacific Island, Indian subcontinent or Chinese cultural background. 04 - History of gestational diabetes or polycystic ovarian syndrome https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/57ecd020-3f51-4ce4-924c-08145104e7a2/InHouse-Pilates-blog-national-diabetes-week-high-blood-pressure. Blog - National Diabetes Week - 05 - High blood pressure People with diabetes and high levels of bad cholesterol are at higher risk of having a heart attack or stroke. By lowering your bad cholesterol, you can significantly reduce your risk. Managing high blood pressure As a general guide, the blood pressure target for people with diabetes is 130/80 to 140/90 or lower. Your doctor will advise you on a blood pressure target to meet your health needs considering factors such as existing cardiovascular disease, kidney disease, your age or other risk factors. - National Diabetes Services Scheme https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/138775b8-0d9f-4adb-8ae8-f2a4a69a903d/InHouse-Pilates-blog-national-diabetes-week-Unite-in-the-fight-for-tech. Blog - National Diabetes Week - Australians living with all types of diabetes should have equitable access to the technology they need to live well. Right now they don’t and this needs to change. Right now in Australia, access to diabetes technology isn’t fair and equitable. Some people have technology like CGM devices and insulin pumps, while others go without. - Diabetes Australia https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f35ee567-8c28-4ff9-85c6-c0f59f48b944/InHouse-Pilates-blog-national-diabetes-week-diabetes-increasing-in-australia. Blog - National Diabetes Week - Recent data shows one in twenty Australians currently live with diabetes, and all types of diabetes are increasing in prevalence. 1 in 20 Australians have diabetes. All types of diabetes are increasing. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1e1180c9-2bee-49a8-84d9-74d44036b080/InHouse-pilates-blog-national-diabetes-week-risk-factors-that-can-be+changed. Blog - National Diabetes Week - Risk factors that can be changed. Carrying excess weight (especially if this weight if around your middle) Being physically inactive Unhealthy eating habits Smoking High blood pressure High levels of cholesterol or other fats in the blood https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/58b7e553-ecb7-4aa3-881f-90a93e472129/InHouse-pilates-blog-national-diabetes-week-reducing-your-risk-making+healthy-food-choices. Blog - National Diabetes Week - 02 - Eating unhealthy foods: Eating a healthy, balanced diet helps manage weight and reduce the risk of type 2 diabetes. Follow the Australian Dietary Guidelines Healthy Eating for Adults and Healthy Eating https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c1328bbc-8fe3-41c5-a892-cba3e6372d26/National+Diabetes+Week+14-20+July++%281%29.png Blog - National Diabetes Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/06c03a20-0983-4730-b560-6e946e7fdbe8/InHouse-pilates-blog-national-diabetes-week-high-cholesterol. Blog - National Diabetes Week - 04 - High cholesterol ‘Many Australians don’t know they have high cholesterol, because there are no symptoms. High cholesterol can only be detected through a blood test When we hear about cholesterol, we think of it building up in our arteries and contributing to long-term health problems. But it isn’t a ‘bad guy’—healthy levels of cholesterol are vital for our cells to function and to make vitamin D and some hormones. https://www.inhousepilates.com.au/blog/dentalweek-1-7-august-2023 monthly 0.5 2024-07-03 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2a993822-d467-415a-bb05-2c1117422292/InHouse-Pilates-Blog-banner-Dental+Health+Week Blog - Dental Health Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e5492b31-2014-442f-91a7-e46bf8406d98/39.png Blog - Dental Health Week - ‘The presence of periodontal pathogens can travel to the brain, trigger an inflammatory response, and contribute to neurodegenerative processes.’ - Australian Dental Association https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/65fdb363-f0cc-487c-af0f-573e6abec10d/Dental+Health+Week+-+Heart+disease. Blog - Dental Health Week Infection in the Heart’s Valves People with heart valve disease are particularly at risk when gum disease is present, Dr. Ambrose says. “The bacteria that live in your mouth when you have gum disease can cross into your bloodstream, enter the heart, and directly infect the vulnerable heart valves,” she says. “That’s especially concerning in our patients who have artificial heart valves.” Infections in the bloodstream, especially those that affect the heart valves, need immediate attention from a cardiologist. - Penn Medicine https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/26458c74-53df-4278-a9c8-e17fdf13cf3d/40.png Blog - Dental Health Week - The aspiration of oral bacteria into the respiratory tract, potentially causes or exacerbates lung infections and inflammation. - Australian Dental Association https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f3d9a7cc-e343-416e-837e-e881581927db/41.png Blog - Dental Health Week - Oral Microbiota and Systemic Health: New Insights and Ongoing Education Emerging research suggests that dysbiosis of oral microbiota may contribute to gut inflammation and exacerbate inflammatory bowel disease (IBD). The academic community recognises the common thread of inflammation and is integrating this knowledge into the education of future dental professionals. Professor Ivan Darby, head of periodontics at the Melbourne Dental School and editor of the Australian Dental Journal, states: https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/053c6534-ef8e-4385-ab50-5b9bd78cdb73/35%5B1%5D.png Blog - Dental Health Week One wouldn’t think about the mouth when thinking about diabetes. Diabetes increases the risk of developing gum disease and gum disease can negatively affect blood glucose levels. https://www.inhousepilates.com.au/blog/how-much-exercise-is-recommended-for-australians monthly 0.5 2024-06-19 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/38845fc9-f3d0-498f-a834-b325ca191f77/InHouse-Pilates-blog-exercise-guidelines-over-50-examples-vigorous-intensity-physical+activity. Blog - Exercise guidelines for over 50s. - hiking, race walking, cycling fast, basketball game, soccer game, jogging, or running, swimming laps. playing tennis (singles) carrying heavy loads - Harvard School of Public Health https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9fb1676d-d973-497a-bba1-f2666c6ce9a8/InHouse-Pilates-blog-exercise-guidelines-over-50s-exercise-intensity-warning-signs. Blog - Exercise guidelines for over 50s. - If you experience any of the following symptoms, stop exercising and seek medical help: extreme breathlessness breathing problems such as wheezing or coughing chest pain or pressure extreme perspiration dizziness or fainting severe muscle pain or cramps nausea severe pain in any muscles or joints extreme and long-lasting fatigue after exercising https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/992baa89-9547-4342-a2b2-296444db1ca9/InHouse-Pilates-blog-exercise-guidelines-over-50s-examples-strength-training. Blog - Exercise guidelines for over 50s. - A 2022 study in The British Journal of Sports Medicine found that people who did muscle strengthening exercises for just 30-60 minutes per week had a 10-20% lower risk of dying from all causes compared with people who did none. To read more about ‘Understanding strength training’, click here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9894f7c0-5ef8-45e8-a2ca-3e84d3b04d7b/InHouse-Pilates-blog-exercise-guidelines-over-50s-examples-moderate-intensity-exercises Blog - Exercise guidelines for over 50s. - Some examples of moderate-intensity exercises: Walking fast. Heavy cleaning (washing windows, vacuuming, mopping) Pushing a lawn mower. Playing recreational badminton Doing water aerobics. Riding a bike on level ground or with few hills. Playing doubles tennis. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/dee88e47-89e7-4e1c-9f15-fc37a0dc42c5/InHouse-Pilates-blog-exercise-guidelines-over-50s-find-pulse-wrist. Blog - Exercise guidelines for over 50s. - Find your pulse on your wrist. Place the tips of your pointing finger and middle finger (not your thumb) at the base of your thumb. Pressing gently down, count how many beats you can feel. Continue as above. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1c861064-aa44-4b87-837c-c27e97b8f67a/InHouse-Pilates-blog-exercise-guidelines-over-50s-find-pulse-using-device. Blog - Exercise guidelines for over 50s. - Find your heart rate using a device like a smart watch. Many people today exercise with some kind of device like a Fitbit or Apple watch. Though not perfect, these devices are improving all the time. At the time of purchase, you can add your age and different heart rate zone that you may wish to work out in. The great thing about these devices is that you’re able to download the info onto either onto the app, your laptop, or desktop etc and you can see how your fitness has improved over time. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f85523b0-822d-4c33-8516-70a93672bf17/InHouse-Pilates-blog-exercise-guidelines-over-50s-measuring-exercise-intensity-talk-test. Blog - Exercise guidelines for over 50s. - The talk test is probably the easiest way of measuring your intensity. If you can talk or sing without feeling puffed, you’re exercising at a low level. If you can talk comfortably without gasping for breath, you’re exercising at a moderate intensity level. If you’re only unable to say a few words, you’re exercising at a vigorous intensity. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c28ae813-22d9-49ed-b00a-75ed387be428/InHouse-Pilates-blog-exercise-guidelines-over-50s-Find-pulse-neck. Blog - Exercise guidelines for over 50s. - Find your pulse on your neck: Place the tips of your pointing finger and middle finger on the side of the neck, below the jawline, next to your voice box. Pressing gently down, count how many beats you can feel for 15 seconds using a stopwatch or watch with a second hand. Time for one minute or If you lose count or get confused you can make it easier by timing for 15 seconds only and then multiply the number by 4 to equal a minute. For example if you count 20 beats, multiply 20 by 4 equals 80 beats per minute. Take your resting heart rate by taking your pulse as explained above or below, when you first wake up in the morning. Do this for 3 consecutive mornings. Add these 3 number together and now divide them by 3, this is your resting heart rate. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ded7e02f-9308-4242-95a4-0ebfea3222e2/InHouse-Pilates-blog-banner-Exercise-guidelines-over-50s. Blog - Exercise guidelines for over 50s. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/the-benefits-of-being-active monthly 0.5 2025-05-26 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/068fb2fa-d61e-4f8c-96f2-01d4361e915e/InHouse-Pilates-blog-banner-The-benefits-of-being-active-10-Exercise-improves-sleep-quality. Blog - The benefits of being active. - 10. Improved sleep quality Based on available studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/97c95e82-914e-49c9-88a8-38179f461dbf/InHouse-Pilates-blog-banner-The-benefits-of-being-active-8-Connect+with+others. Blog - The benefits of being active. - 8. Social connection Whether it's joining a fitness class or going for walks with friends, staying active gives us opportunities to socialise and feel connected, which is so important for our wellbeing. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/16979704-b61b-4076-99a0-5b917905b340/InHouse-Pilates-blog-banner-The-benefits-of-being-active-11-High-physical-activity-level-may-reduce-menopausal-symptoms. Blog - The benefits of being active. - 11. Reduced menopausal symptoms Women with high or moderate physical activity levels have milder menopausal symptoms than inactive women. Increasing physical activity during leisure time can also lessen the severity of menopausal symptoms. Current results indicate that lack of physical activity worsens menopausal symptoms. It may help to reduce hot flashes, thereby minimizing the “Domino effect.” - National Library of Medicine https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7ab2fee4-3ec9-40cc-8436-4a50e1132a51/InHouse-Pilates-blog-banner-The-benefits-of-being-active-+2-Keeps-our-bodies-healthy. Blog - The benefits of being active. - At this stage of our life, we start to feel more niggles when we wake up in the morning. But what we don’t ‘feel’ are the serious health issues like cardiovascular disease, stroke, diabetes, and some types of cancer disease, diabetes, certain cancers for example: ‘Bladder Breast Colon (proximal and distal) Endometrium Esophagus (adenocarcinoma) Kidney Lung Stomach (cardia and non-cardia adenocarcinoma) https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9ddf5de0-2f87-4a11-ae7e-d0d43c834c57/InHouse-Pilates-blog-banner-The-benefits-of-being-active+4-Muscle-power-and-flexibility. Blog - The benefits of being active. - 5. Muscle power and flexibility Regular exercise keeps our muscles strong and flexible, which is crucial for staying mobile, balanced, grip strength, living independently, and being less prone to falls. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/54f3e108-bf97-4677-b3c6-adf242b3451c/InHouse-Pilates-blog-banner-The-benefits-of-being-active-9-Longevity. Blog - The benefits of being active. - 9. Longevity Studies show that staying active can help us live longer and enjoy a better quality of life as we age. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/88a50311-aa92-416f-a2d3-e79ae42ec0e8/InHouse-Pilates-blog-banner-The-benefits-of-being-active-12-More-energy. Blog - The benefits of being active. - 12. Increased energy Regular physical ac tivity can improve your muscle strength and boost your endurance. Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. - Mayo Clinic https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0fe06529-c7ee-4763-b11f-6da5fb40bb39/InHouse-Pilates-blog-banner-The-benefits-of-being-active+-3-Stay-active-to-stay-independent-and-prevent+falls. Blog - The benefits of being active. - Physical activity can maintain quality of life, health, and physical function, and reduce falls [19,20]. ‘Weight-bearing exercises, which force your body to work against gravity, have been shown to be the best type for reducing your risk of bone fractures in old age, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.’ - Livestrong Falls, especially hip fractures, can have severe consequences for older adults. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1c70d0bd-5e67-4546-a7eb-462d109d41bd/InHouse-Pilates-blog-banner-The-benefits-of-being-active-+4-Strong-bones. Blog - The benefits of being active. - 4. Strong bones By doing strength training or ‘weight-bearing exercises help in maintaining bone density, reducing the risk of osteoporosis.’ - Orthopedic & Sport Medicine Institute ‘Osteoporosis, a degenerative skeletal disease that causes your bones to become weak and fragile, increases your risk for fractures, says Laureen McVicker, lead physical therapist at Fusion Wellness & Physical Therapy. This is especially true after menopause, when bone density can decrease more rapidly, McVicker says. By keeping our bones strong, we can counteract muscle loss and improve physical performance [7]. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/19f957d1-174a-42ce-8a9d-eab8b5be1155/InHouse-Pilates-blog-banner-The-benefits-of-being-active-7-Mental-boost-and-brain-health. Blog - The benefits of being active. - 7. Mental boost and brain health Physical activity boosts brain health. Exercise can help you manage stress by boosting your mood and improving your overall well-being. Whether it's a brisk walk or a yoga session, any form of physical activity can relieve stress, even if you're not very fit. Here's how exercise helps with stress: It releases feel-good chemicals called endorphins, making you feel happier. Exercise mimics the body's response to stress, helping it cope better. Moving your body helps you forget about daily worries and focus on the present moment. Regular exercise boosts self-confidence, improves mood, and reduces feelings of anxiety and depression. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/67a8eef3-b681-48c6-8177-a86a395a5ab8/InHouse-Pilates-blog-banner-The-benefits-of-being-active-6-Heart-health. Blog - The benefits of being active. - 6. Heart health ‘The ‌Canadian Journal of Cardiology‌ shows that exercise is most important for older adults, and it's never too late to start. . "Exercise lowers your blood pressure [and] strengthens your muscles, including the heart, and keeps your weight under control," Anthony Hilliard, MD, chief of cardiology for Loma Linda University Health. Exercise is associated with decreased cardiovascular mortality and improves heart function [10], by lowering blood pressure, improving cholesterol levels, and keeping our blood flowing smoothly. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bdc5a8cc-1f6f-4d69-97c2-1bcb41ac7962/InHouse-Pilates-blog-banner-The-benefits-of-being-active. Blog - The benefits of being active. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d92e7e4a-8387-4037-a6f7-15a0900fc12e/InHouse-Pilates-blog-banner-The-benefits-of-being-active+-3-Stay-active-to-stay-independent-and-prevent+falls. Blog - The benefits of being active. - 3. Independence and fall prevention ‘Functional independence is directly dependent on physical fitness," a February 2015 study in ‌Rejuvenation Research ‌notes. The study points out direct relationships between physical fitness levels in older adults and their risks for heart disease, cognitive decline, muscle loss and disability — all of which influence one's independence and longevity.” - Dr Scott Kaiser. a family medicine physician and geriatrician at Providence Saint John's Health Center in Santa Monica, California. https://www.inhousepilates.com.au/blog/kidney-action-week monthly 0.5 2024-05-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1442fdbd-4b6e-430a-8571-28d29338cddf/InHouse-Pilates-blog-kidney-action-week-04-Limit-alcohol-intake. Blog - Kidney Action Week - Too much alcohol can harm your heart and raise your risk of kidney issues. Try these tips from Kidney Health Australia: - Ask for ice with your drinks to dilute the alcohol. - Have a glass of water after each alcoholic drink. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d2db6b34-f904-4456-aaee-6d9a28567c46/InHouse-Pilates-blog-kidney-action-week-05-stay-hydrated. Blog - Kidney Action Week - Staying hydrated keeps your whole body, including your kidneys, healthy. Water is the best choice. Here's how to drink more water: - Add fruit slices for a tasty twist. - Keep water nearby or carry a bottle with you. - Limit sugary drinks like cola, as they can harm your kidneys, blood pressure, and lead to diabetes . https://kidney.org.au/your-kidneys/know-your-kidneys/keeping-your-kidneys-healthy https://bit.ly/4bz8JkW https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d9f78988-2419-4e19-90c5-72702a81a47b/InHouse-Pilates-blog-kidney-action-week-01-Exercise Blog - Kidney Action Week - How exercise can help with kidney disease? Studies have found that exercise: 01 - Reduces diabetes risk & improves glucose control in diabetics 02 - Reduces anxiety & depression 03 - Decreases blood pressure 04 - Improves health related quality of life 05 - Increases exercise capacity 06 - Increases muscle mass 07 - Increases strength 08 - Aids weight loss & managing body weight Note: For chronic kidney disease (CKD) patients, exercise prescription should adhere to training principles such as individualisation, specificity, adaptation, recovery, reversibility, and overload. Exercise load, determined by the frequency, intensity, and duration of exercise, is essential to consider when prescribing an exercise regimen. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8c2e59a0-7d24-43b5-bb7c-3df462d701b2/InHouse-Pilates-blog-banner-kidney-action-week Blog - Kidney Action Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9e9dc2e8-b37a-4132-a8f9-8ddbaea973c7/InHouse-Pilates-blog-kidney-action-week-03-Maintain-a-healthy-weight. Blog - Kidney Action Week - Keeping a healthy weight is crucial. - Eat a variety of nutritious foods and watch your portion sizes. - Aim for a BMI between 20 and 25 to reduce your risk of kidney disease, diabetes, and high blood pressure . Healthy eating tips from Kidney Health Australia include : - Eating plenty of fruits, veggies, legumes, and whole grains . - Having lean meats like chicken and fish regularly . - Cutting back on snacks high in fat, sugar, or salt. - Limiting takeaways and fast food to occasional treats. - Adding flavor to meals with herbs and spices instead of salt . - Get advice from your doctor or a dietitian for personalised nutrition. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/751c5691-3b5b-4550-b2c8-cf2f6b8dec9b/InHouse-Pilates-blog-kidney-action-week-02-Quit-smoking. Blog - Kidney Action Week - Quitting smoking is the best thing you can do to lower your risk of kidney disease. Smokers are 3x more likely to have kidney issues and have a higher chance of heart problems too. Here's how you can quit: Call Quitline on 13 7848 or ask your local health center about stop smoking programs. Hang out with non-smokers whenever possible Talk to your doctor can really help you quit for good Find healthy activities to replace smoking, like walking, sports, Pilates or yoga. https://www.inhousepilates.com.au/blog/endometriosis-awareness-month monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5f91a51a-9e8a-46ba-9b41-90d8ca3c6bb9/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-1-Medical+treatments. Blog - Endometriosis Awareness Month 1-31 March - There are two main types of treatments for endometriosis: hormonal and non-hormonal. Hormonal treatments, like birth control pills and progestogens, can be taken in different forms such as injections, skin implants, or intrauterine systems. It's important to discuss with your doctor the pros and cons of each treatment because what works for one person may not work for another. Some hormonal treatments may have side effects if used for a long time. Non-hormonal treatments include pain relievers like paracetamol and anti-inflammatory drugs. These medications help manage the pain associated with endometriosis but don't reduce the amount of endometriosis present. They can be used alone or alongside other treatments. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/81a87f65-3ff5-4976-88de-6451bbb97270/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-1-Mobilising-tight-+muscles-and-joints. Blog - Endometriosis Awareness Month 1-31 March - Stretching hip flexors, inner thighs, glutes, and lower back muscles can relieve tension. Exercises for spine, shoulders, and hips also ease joint stiffness. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c7c3a10c-bad8-4ed1-ad26-803edce9a5ab/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-4-TENS+machine. Blog - Endometriosis Awareness Month 1-31 March - Using electronic pulses to reduce pain. To read more, click here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c7551c90-fbfa-4db8-86ef-554b4ff5a992/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-Endometriosis-facts. Blog - Endometriosis Awareness Month 1-31 March - ‘There were 40,500 endometriosis-related hospitalisations in 2021–22. This represents 312 hospitalisations per 100,000 females. Around half (52%) of endometriosis-related hospitalisations in 2021–22 had endometriosis as the principal diagnosis.’ According to the AIHW National Hospital Morbidity Database (NHMD), https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/66bf71ca-4a49-4c3b-b810-0a87467031d7/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-Endometriosis-symptoms. Blog - Endometriosis Awareness Month 1-31 March - ‘The most common signs of endometriosis are pain and infertility. Endometriosis pain typically presents as: Painful menstrual cramps that may go into the abdomen (stomach) or lower back Other symptoms may include: Diarrhea or constipation during a menstrual period Fatigue or low energy Heavy or irregular periods Pain with urination or bowel movements during a menstrual period Spotting or bleeding between menstrual periods https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c2f73203-4b10-4e1e-a639-82d092e80630/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-3-Complementary-treatments-acupuncture. Blog - Endometriosis Awareness Month 1-31 March - In managing endometriosis, utilizing allied health professionals like physiotherapists, acupuncturists, psychologists, and others can be beneficial. Before starting any of these treatments, it's important to discuss them with your doctor, especially if you're undergoing surgery, as some treatments may interfere. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c7efc5a0-31f0-4a30-a1c1-84c0f69e7cfc/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-Focusing+on+breathing. Blog - Endometriosis Awareness Month 1-31 March - Pilates emphasises deep, controlled breaths to expand the chest and mobilise the diaphragm, improving breathing patterns. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4af8c523-de44-40a1-b98d-c7cee00b0fa8/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-1-Diet-choice Blog - Endometriosis Awareness Month 1-31 March - Diet choices - Is there a diet that can help with endo symptoms? To read more, click here. Mediterranean diet Low FODMAP Diet https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/00d093fb-031e-4df9-9098-df9ab6624779/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-3-Mind-and-body-therapies. Blog - Endometriosis Awareness Month 1-31 March - Mind and body therapies - Find wellness and relaxation with these techniques here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b6e563ff-ffaa-405e-b864-c8b71a094314/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-Diagnosing-endometriosis-with-a-laparoscope. Blog - Endometriosis Awareness Month 1-31 March - The only sure way to find out if someone has endometriosis is by having surgery called laparoscopy and getting a small piece of tissue taken out for testing. During laparoscopy, a thin tube with a camera is put into the belly button to look inside the abdomen and check the organs. This procedure helps doctors see even small signs of the disease. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/22369849-1bf7-452e-a482-c82f9dd6aad6/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-2-Heat-treatments. Blog - Endometriosis Awareness Month 1-31 March - Heat treatments - Comfort for when you are experiencing pain. To read more, click here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ea58a3bf-7cbc-4700-b7cb-0e05ab9525c0/InHouse-Pilates-blog-banner-Endometriosis-Awareness-Month-1-31+March Blog - Endometriosis Awareness Month 1-31 March - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e00dfe6e-90d9-4b70-a43e-3ea194ff8682/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-3-Complementary-treatments-physiotherapist-can-help. Blog - Endometriosis Awareness Month 1-31 March - Physiotherapists can help with bladder, bowel, and muscle issues, while clinical psychologists can assist with chronic pain management. Pain can result from both the physical cause, like endometriosis, and how the brain processes it. Even if endometriosis is treated, pain may persist due to how the brain perceives it. Learning coping strategies from specialists can help manage chronic pain and associated challenges like stress and mood swings, complementing medical treatments. To watch the webinar about Endometriosis Complementary Medicine, click here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/fb1cae83-392d-4051-baa9-21e6fc28a66e/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-Endometriosis+in+the+workplace. Blog - Endometriosis Awareness Month 1-31 March - Women who suffer from Endometriosis found: They had to take time off work to manage their symptoms. Some women lost their job due to their endometriosis. That they were passed over for a promotion, due to their endometriosis. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/10899eb3-cd49-4476-a291-3d29ab1797ae/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-2-Surgical-treatments. Blog - Endometriosis Awareness Month 1-31 March - Surgical treatments for endometriosis involve procedures like laparoscopy or laparotomy. Laparoscopy, which is more common, is done through small incisions and offers benefits such as less scarring, reduced pain, shorter hospital stays, and better visibility of affected areas. However, in severe cases, a laparotomy, which involves a larger incision, may be necessary. Your doctor will discuss the potential risks and complications associated with surgery and tailor the approach based on your individual circumstances, ensuring you understand and consent to the procedure. To watch the webinar about Endometriosis Treatment, click here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/34587788-341c-40fb-8544-9b33d8fae6d8/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-7-Exercise-and-stretching. Blog - Endometriosis Awareness Month 1-31 March - Jessica Valant is a Physiotherapist and Pilates instructor who suffered from endometriosis. Read her story here. Jessica also shares her Pilates for Endometriosis here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bc9620fe-4d51-4dce-a9dc-35337342a7f8/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-5-Acupuncture. Blog - Endometriosis Awareness Month 1-31 March - To find out more about Acupuncture click here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e4079ace-8d87-420c-93ee-d907948533a2/InHouse-Pilates-blog-Endometriosis-Awareness-Month-1-31-March-6-Relaxation+methods. Blog - Endometriosis Awareness Month 1-31 March - To read more about Relaxation methods, click here. https://www.inhousepilates.com.au/blog/melanoma-march monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8efd0a77-15e1-4306-bdbe-2f1d5700371d/InHouse-Pilates-blog-Melanoma-Awareness-Month-6-Ways-to-stay-sun-safe. Blog - Melanoma March - 01 - Slip on sun-protective clothing. Use clothing to cover as much skin as possible. Working outside? Wear long pants and work shirts with a collar and long sleeves are best. Choose darker coloured, lightweight, closely woven material with an ultraviolet protection factor (UPF) 50+. Choose loose fitting clothing to keep cool in the heat. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6c823db5-db2f-41a4-bb2f-b9c2d4cc7744/InHouse-Pilates-blog-Melanoma-Awareness-What-is-UV%3F Blog - Melanoma March - Ultraviolet (UV) radiation ‘Think UV, not heat! https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0952f0f7-2adf-405e-a30b-9393198b9bfa/InHouse-Pilates-Melanoma-Awareness-Month-06-Switch-on-Sun-Smart-Global-UV-app. Blog - Melanoma March - 06 - Switch Switch on the SunSmart Global UV app click here for more info. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/734dc5be-ba56-4cca-95be-236a813b311f/InHouse-Pilates-blog-banner-Melanoma-Awareness-Month-1-31-March. Blog - Melanoma March - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/post-training-muscle-soreness-ie-doms monthly 0.5 2024-06-13 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/eab1271d-aa7d-4fb4-a9ae-72b8293e0bfa/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-5-Helpful-ways-to-reduce-D.O.M.S-05-Topical-analgesics-or-pain-relievers Blog - Post training muscle soreness i.e. D.O.M.S. - Pain relieving gels, creams, and patches may help ease the symptoms of DOMS. In some self-reported studies, topical pain relievers help reduce pain by at least 50% in some people. The topical medications were nonsteroidal anti-inflammatory drugs (NSAIDs), including diclofenac (Voltaren) and ketoprofen gels. - Medical News Today https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f83a4fb5-6040-4825-80f3-702f292fcbc2/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-3-Ways-to-prevent-DOMS. Blog - Post training muscle soreness i.e. D.O.M.S. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7e64a445-936a-4ab8-87eb-9f3d0451c6c0/InHouse+Pilates+blog+Post+training+muscle+soreness+D.O.M.S+5+Helpful+ways+to+reduce+D.O.M.S+01-Massage. Blog - Post training muscle soreness i.e. D.O.M.S. - An analysis from Frontiers in Physiology indicates that a massage after strenuous exercise can relieve muscle soreness and improve muscle performance. Self-myofascial release is a technique that relieves tension and promotes blood flow. It involves applying pressure to the muscles using tools such as a foam roller or roller massager. A 2017 review in the International Journal of Sports Physical Therapy concludes that self-myofascial release could reduce pain and muscle tightness after an intense exercise session. Medical News Today https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/cd630711-9637-4b37-9bd1-b37e31495a6a/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-5-Helpful-ways-to-reduce-D.O.M.S-02-Cold-water-immersion. Blog - Post training muscle soreness i.e. D.O.M.S. - Full-body immersion in a cold water bath may improve muscle recovery after exercise slightly better than not using a recovery technique. Research finds that immersion in 11–15°C ( 51.8–59°F) water for 11–15 minutes can provides the best results for both immediate and delayed effects. - Medical News Today While not everyone is mad about an ice bath, I wonder if using an ice pack wrapped in a tea towel and placing it on affected area would work the same? Any thoughts? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a2e72ce1-c2e9-467d-8662-659acb3ecc6a/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-delayed-onset-muscle-soreness-Symptoms. Blog - Post training muscle soreness i.e. D.O.M.S. - DOMS symptoms usually peak 24–48 hours after strenuous activity and resolve within 4 days. Muscle pain and tenderness can make everyday activities difficult, such as walking, running, or even sitting comfortably. Factors that may affect DOMS include: muscle stiffness pain when moving the muscle tenderness swelling A person may also have reduced strength and range of motion in the affected muscles. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/096a425c-17b0-4191-8bb4-6397ca0695be/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-3-Ways-to-prevent-D.O.M.S-02-Cooling+down. Blog - Post training muscle soreness i.e. D.O.M.S. - People often choose to perform dynamic or static stretches to cool down after exercise. However, there is no reliable evidence that this helps reduce DOMS. A 2018 review in Sports Medicine notes that active cooldowns may speed up cardiovascular and respiratory recovery. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5f352fd1-edec-4405-a900-43345c1e7a1a/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-5-Helpful-ways-to-reduce-D.O.M.S-04-Supplements Blog - Post training muscle soreness i.e. D.O.M.S. - Some evidence suggests that taking certain supplements can help relieve DOMS. In one study, 21 college students received a D-ribose supplement or placebo before or after strenuous exercise. The students who took D-ribose had less soreness and faster recovery times than those in the placebo group. The effect was similar whether they took the supplement before or after exercise. A 2020 review examined the effects of curcumin supplementation on DOMS. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8e029624-cc39-44bc-a392-5a91e314f5e5/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-3-Ways-to-prevent-D.O.M.S-03-Go-slow Blog - Post training muscle soreness i.e. D.O.M.S. - Baby steps. Easing into new forms of exercise can help prevent DOMS. Gradually increasing the intensity or duration of a workout can help reduce a person’s muscle strain and post-exercise soreness. - Medical News Today. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b2c21c96-1569-4b9b-8b0d-9a075c210e81/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-5-Helpful-ways-to-reduce-D.O.M.S-03-Heat-therapy Blog - Post training muscle soreness i.e. D.O.M.S. - Applying heat to stressed muscles may reduce DOMS by increasing tissue flexibility and blood flow. A small, 60-person study observes how 8-hour heat therapy may impact DOMS after exercise. In the study, applying heat wraps immediately after exercise reduced muscle soreness and stiffness. Applying heat 24 hours after exercise for the same duration was not as beneficial. - Medical News Today I wonder if a heated wheat pack would have the same results? If you do not have one, try rice in a sock and gently heat it up in a microwave. Too much could burn the rice. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/507bef52-1a95-4eee-8641-efc9dbca4ef8/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-Bonus-tip-Eat-more-protein Blog - Post training muscle soreness i.e. D.O.M.S. - Studies consistently show that taking protein supplements after exercise helps build muscles and may aid in muscle recovery, but despite improvements in protein synthesis and signaling, there's limited evidence showing significant reductions in muscle damage or enhanced recovery, partly due to study limitations and variability in measuring muscle damage. . https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/18a32331-b1f8-48a6-ab3e-d3238ee9d05b/InHouse-Pilates-blog-Post-training-muscle-soreness-D.O.M.S-3-Ways-to-prevent-DOMS. Blog - Post training muscle soreness i.e. D.O.M.S. - Warming up before exercise prepares a person mentally and physically for their activity. Dynamic (moving) and static (staying still) stretching may improve range of motion by activating the connections between the nerves and muscles. However, there is no conclusive research to show that warming up reduces DOMS. - Medical News Today https://www.inhousepilates.com.au/blog/unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-older monthly 0.5 2025-05-26 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8de19f75-2975-4e3f-a875-62dcee581794/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-03-Reduces-blood-pressure. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 03 - Reduces blood pressure. Regular exercise makes the heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on the arteries decreases. This lowers blood pressure.' - Mayo Clinic (4). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a2d96b41-cef5-49f6-b890-25d45c4059c8/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-03-Cancer-prevention. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 03 - Cancer prevention Lowers risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach. ‘How might physical activity be linked to reduced risks of cancer? According to The National Cancer Institute, there is strong evidence that higher levels of physical activity are linked to lower risk of several types of cancer (9). Lowering the levels of sex hormones, such as estrogen, and growth factors that have been associated with cancer development and progression (10) [breast, colon] Preventing high blood levels of insulin, which has been linked to cancer development and progression (10) [breast, colon] Reducing inflammation Improving immune system function. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bab4f13c-6810-4455-bf5b-8969b1d00a6d/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-Independent+living. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - Helps people live independently longer. This is probably my sole motivation and the core of my passion for women and exercise is to empower women today,the biggest reason why I do what I do: - Exercising women today, so that they can enjoy life in their 80s or 90s with a healthy heart, strong muscles, dense bones and functional independence. ‘Exercise also improves walking, balance and visual processing, which can provide a more independent life for people with dementia and mild cognitive impairment. Cognitively impaired people should therefore be encouraged to exercise regularly in order to be more independent.’ - National Institutes of Health https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ca4a4eaf-e869-486d-af5a-18acda0403e8/InHouse-Pilates-blog-banner-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8046f473-a8f3-47e2-8f54-b2ec0fbd9f01/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-04-Immune-function. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 04 - Immune function. Emerging research suggests physical activity may also help boost immune function. (5,6). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3546c36e-7ae9-465c-8c0b-411731c6a5f1/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-01-Brain-Health.. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 01 - Brain health Reduces risks of developing dementia (including Alzheimer’s disease) and reduces risk of depression. Besides protecting the brain, exercise can also help slow down the decline in thinking and memory skills by reducing the risks related to blood vessel problems in the brain, which can contribute to conditions like dementia. (7) https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/40b66f84-4963-4380-96ff-532f8714bf34/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-05-Bone-strength. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 05 - Bone strength Improves bone health. “Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Because bone is living tissue, it changes over time in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more bone and becoming denser.” - OrthoInfo https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/af4227d9-e99b-439f-9836-b38997de5161/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-04-Healthy.-weight. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 04 - Healthy weight Reduces risk of weight gain. The Harvard School of Public Health states “Researchers believe that physical activity prevents obesity in multiple ways: (13) Physical activity increases people’s total energy expenditure, which can help them stay in energy balance or even lose weight, as long as they don’t eat more to compensate for the extra calories they burn. Physical activity decreases fat around the waist and total body fat, slowing the development of abdominal obesity. Weight lifting, push-ups, and other muscle-strengthening activities build muscle mass, increasing the energy that the body burns throughout the day-even when it’s at rest-and making it easier to control weight.” https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8c19656e-d069-4b31-80ab-d165df7230e5/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-02-Heart-health. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 02 - Heart health Lowers the risk of heart disease, stroke, and type 2 diabetes. Regular physical activity can help the body by: 01 - Improving the body's response to insulin. 02 - Improve cholesterol levels in the blood. 03- Bring down high blood pressure. 04 - Reduce the thickness of the blood. 05 - Enhance the production of a beneficial chemical in blood vessels. 06 - Make the body more responsive to a hormone called leptin. All of which work together to protect the heart and blood vessels. (8) https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/65a93968-f657-410e-be3f-de8d44e0b7e1/InHouse-Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-01-Sleep. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 01 - Sleep Exercise increases the amount of deep sleep, where the brain and body have a chance to rejuvenate. "Exercise can also help to stabilize your mood and decompress the mind, “a cognitive process that is important for naturally transitioning to sleep,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital (2). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0823b2cc-78ba-4289-ad28-6162fd4f53fe/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-06-Balance-and-coordination. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 06 - Balance and coordination Reduces risks of falls. Tufts University School of Medicine has a great article called ‘Exercise Can Help Decrease Fall Risk for Elderly People.’ ‘An associate professor shares advice and exercises that physical therapists use to improve balance in older patients. Balance training can help improve coordination and proprioception, which is the body's ability to sense where it is in space. By practicing movements that challenge the body's balance, such as standing on one leg or walking heel-to-toe, the nervous system becomes better at coordinating movement and maintaining balance. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ead6a177-602f-4ea6-a2d2-1c9a4492cbef/InHouse-Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-02-Reduces-feelings-of-anxiety. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - 02 - Reduces feelings of anxiety. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects. - Anxiety Disorders Association of America (3) https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/53b8aebc-ca2b-45f4-8c22-833d5f79a759/InHouse+Pilates-blog-Unlocking-the-immediate-and-long-term-benefits-of-exercise-for-adults-and-older-07-Immune-function. Blog - Unlocking the immediate and long-term benefits of exercise for adults & older. - Emerging research suggests physical activity may also help boost immune function. (5,6) https://www.inhousepilates.com.au/blog/ovarian-cancer-awareness-month monthly 0.5 2024-06-13 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0b4ccecf-6490-4570-ad58-c3914c5f1816/February-Days-of-the-year-FB.png Blog - Ovarian Cancer Awareness Month 1-28 February - ‘The ovaries are two small almond shaped organs that are part of the female reproductive system. They are situated in the pelvic area, with one each side of the uterus (organ where a foetus grows). The ovaries make eggs and female hormones (oestrogen and progesterone) which regulate your menstrual cycle and affect the development of female body characteristics such as breasts and body hair Other parts of the female reproductive system include the fallopian tubes, cervix and vagina. The fallopian tubes are a pair of tubes through which eggs travel from the ovaries to the uterus.’ - Ovarian Cancer Australia https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6c90a9a7-ca0f-457c-89ab-c6adcc497eb5/InHouse-Pilates-blog-ovarian-cancer-awareness-month-diagnosing-ovarian-cancer. Blog - Ovarian Cancer Awareness Month 1-28 February - Your GP is usually the first person you go to if you have symptoms. Several test and possibly an examination will be done. An ultrasound and blood test may be requested. Your GP will refer you to a gynae oncologist who will do: an examination and take your family history of cancer and further tests to see how the cancer has grown and if it has spread to other parts of your body. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/482b7527-1e4f-496c-8b36-c1a276b585ea/InHouse-Pilates-Ovarian-cancer-awareness-month-blog-banner. Blog - Ovarian Cancer Awareness Month 1-28 February - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/68b075d1-4923-4391-b63f-8a84526a19d9/InHouse-Pilates-blog-ovarian-cancer-awareness-month-ovarian-cancer-symptoms. Blog - Ovarian Cancer Awareness Month 1-28 February - The most commonly reported symptoms for ovarian cancer are: Increased abdominal size or persistent abdominal bloating Abdominal or pelvic (lower tummy) pain Feeling full after eating a small amount Needing to urinate often or urgently Additional Symptoms may include: Changes in bowel habits Unexplained weight gain or loss Excessive fatigue Lower back pain Indigestion or nausea Bleeding after menopause or in-between periods https://www.inhousepilates.com.au/blog/strategies-for-exercising-safely-in-the-heat monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d7a9a3f7-025c-4ad0-ab31-41a38c4da74e/InHouse-Pilates-blog-Strategies-for-safe-and-effective-workouts-in-hot-weather-heat-stroke. Blog - Strategies for safe and effective workouts in hot weather. - It occurs when the body can no longer control its temperature: the body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. When heat stroke occurs, the body temperature can rise to (41°C) 106°F or higher within 10 to 15 minutes. . Heat stroke can cause permanent disability or death if the person does not receive emergency treatment. - Centers for Disease Control and Prevention https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1cbf2765-ed31-431a-b6c9-5e39d5b732dd/InHouse-Pilates-blog-banner-Strategies-for-safe-and-effective-workouts-in-hot-weather. Blog - Strategies for safe and effective workouts in hot weather. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/aea05cce-a406-47d8-9d7f-c0d264d21194/InHouse-Pilates-blog-strategies-for-safe-and-effective-workouts-in-hot-weather-best-clothing-for-workouts-in-hot-weather.. Blog - Strategies for safe and effective workouts in hot weather. - Wear lightweight, breathable clothing, light coloured and moisture-wicking fabrics that are loose fitting. If exercising outdoors, protect yourself with a wide-brimmed hat or visor and wear sunglasses. Apply water resistant sunscreen 30 minutes before going out to prevent sunburn, which impairs your body's ability to cool down. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d7ce6984-0263-4790-ba2b-cc2c466b4967/InHouse-Pilates-blog-Strategies-for-safe-and-effective-workouts-in-hot-weather-heat-exhaustion. Blog - Strategies for safe and effective workouts in hot weather. - Heat exhaustion is the body’s response to an excessive loss of water and salt, usually through excessive sweating. Heat exhaustion is most likely to affect: The elderly People with high blood pressure https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/80a45ea3-5a04-430d-9642-12fcebacf4c0/InHouse-Pilates-blog-Strategies-for-safe-and-effective-workouts-in-hot-weather-heat-cramps. Blog - Strategies for safe and effective workouts in hot weather. - Heat cramps usually people who sweat a lot during strenuous activity. This sweating depletes the body’s salt and moisture levels. Low salt levels in muscles cause painful cramps. Heat cramps may also be a symptom of heat exhaustion. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d8166e5f-25e6-4c9f-ac14-4eb5d3c628e2/InHouse-Pilates-blog-Strategies-for-safe-and-effective-workouts-in-hot-weather-calculate+how+much+water+to+drink. Blog - Strategies for safe and effective workouts in hot weather. - Better Health recommend the following way to work out your sweat rate: Empty your bladder. Weigh yourself in minimal clothing, as close to the start of exercise as possible (this is your initial weight). Record the ambient temperature. Do your exercise session. Record the volume of any fluid you consume during your exercise session (fluid). Estimate (or measure!) urine losses during your exercise session (urine). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d4b6262c-b421-45e1-84ba-8ffe5366177b/InHouse-Pilates-blog-strategies-for-safe-and-effective-workouts-in-hot-weather-hydration-aftr-exercise. Blog - Strategies for safe and effective workouts in hot weather. - To effectively rehydrate after your exercise session, aim to drink one and a half times the fluid you lost during exercise. However, don't consume this amount all at once. Spread it over the next two to six hours. This extra fluid is necessary because you continue to lose fluids through sweating and urination even after you finish your exercise session. Proper hydration is crucial for overall wellbeing and optimal performance. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a972b50b-3f15-42d5-9303-0091f70f5765/InHouse-Pilates-blog-strategies-for-safe-and-effective-workouts-in-hot-weather-hydration-in-hot-weather. Blog - Strategies for safe and effective workouts in hot weather. - Hydration in hot weather: What to drink when exercising. Water is the ideal drink to quench your thirst and replace fluids lost during exercise. It's recommended to drink water before you start exercising as well. Increase fluid intake during hot weather, regardless of activity level. Don't wait until you're thirsty to drink. During intense exercise in the heat, drink enough non-alcoholic fluids each hour to maintain normal urine output. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c7da7324-11a1-4790-9d23-9a4d74548766/InHouse-Pilates-blog-Strategies-for-safe-and-effective-workouts-in-hot-weather-Understanding-physiological-impact-exercising-hot-weather. Blog - Strategies for safe and effective workouts in hot weather. - Exercising in hot weather can strain your body and increase the risk of serious illness if proper care is not taken. The combination of exercise, air temperature, and humidity can raise your core body temperature. To cool down, your body sends more blood to your skin, diverting it from your muscles and elevating your heart rate. High humidity adds stress, impeding sweat evaporation and raising your body temperature. Your ability to handle heat depends on acclimatization, fitness, and hydration. Sweating is your body's primary cooling mechanism in hot weather. While you can adapt to the heat, your body still exerts more effort. Excessive sweating can lead to dehydration, slowing your body's cooling efficiency. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/cf1ee051-7547-43aa-a543-a7522d8d4683/InHouse-Pilates-blog-strategies-for-safe-and-effective-workouts-in-hot-weather-choosing-appropriate-exercises. Blog - Strategies for safe and effective workouts in hot weather. - Opt for low-intensity activities during extreme heat like walking instead of running. Consider indoor workouts with air conditioning or swimming on really hot days. If exercising at home, move to a cooler part of your house where there is a breeze. If not, try exercising early in the morning or later in the day. https://www.inhousepilates.com.au/blog/national-stroke-week monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/71bd3ba4-e41f-439f-b273-fef59c45f289/InHouse-Pilates-blog-national-stroke-week-10-stroke-facts. Blog - National Stroke Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/49f3684f-7ebc-47ad-bc36-00c2ec699f13/InHouse-pilates-national-stroke-week-stroke-signs-F-A-S-T-method. Blog - National Stroke Week - F.A.S.T. Face – check their face. Has their mouth drooped? Arms – can they lift both arms? Speech – is their speech slurred? Do they understand you? Time – time is critical. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/590060ad-dda2-46bf-a61f-d205fe11babb/InHouse-Pilates-blog-banner-national-stroke-week Blog - National Stroke Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/national-pain-week monthly 0.5 2024-12-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c85f968a-511c-4926-934d-c9e74b10fd45/InHouse-Pilates-blog-banner-national-pain-week. Blog - National Pain Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1627446324631-BPHVTLEJ3F23XEAU10YW/InHouse-Pilates-blog-national-pain-week-pain-diary. Blog - National Pain Week - For this very reason, I have created a Pain Diary. One single place where you can make notes about your pain details and have them ready to take with you on your next doctor’s visit. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/03c76307-3175-47d8-b51a-13583c0eef1c/InHouse-Pilates-blog-national-pain-week-box-breathing. Blog - National Pain Week - Inhale for 4 counts, Hold your breath for 4 counts, Exhale for 4 counts, Hold your empty breath for 4 counts. Repeat. This breath has also helped me calm down when I am nervous or anxious. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/56256aa3-be54-43be-9e19-a4f9913be8ac/InHouse-Pilates-blog-national-pain-week-example-evening-readiness-tool. Blog - National Pain Week - An example of an evening Readiness Tool, marking off daily activity, expectations, if they were met and active rest, if taken. An example of a morning Readiness Tool, ticking off sleep quality, emotional heath and stress level. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e00f3f09-61e6-4f7a-b6d0-e59d6ca37451/InHouse-Pilates-blog-national-pain-week-what-is-chronic-pain. Blog - National Pain Week - What is chronic pain? Chronic pain is pain that lasts beyond normal healing time after injury or illness—generally 3 to 6 months. In 2020, according to Australian Institue of Health and Welfare, 3.6 million Australians were living with chronic pain. 1 in 5 aged 45 and over are living with persistent, ongoing pain. Of that, 53.8% are women -Pain Australia. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/72d85ec9-89ab-485d-bb01-db561a56c736/InHouse-Pilates-blog-national-pain-week-example-daily-readiness-tool-calendar Blog - National Pain Week - An example of a daily Readiness Tool calendar marking off sleep quality, emotional health and stress level in the morning and then, in the evening marking off your daily activity, expectations, if they were met and active rest if taken. If you would like a copy of this tool, please reach out by completing the form below. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5fe5a7b4-012e-45f4-92e9-eaa99a8e0e27/InHouse-Pilates-blog-national-pain-week-example-morning-readiness-tool. Blog - National Pain Week - An example of a morning Readiness Tool, ticking off sleep quality, emotional heath and stress level. An example of a morning Readiness Tool, ticking off sleep quality, emotional heath and stress level. https://www.inhousepilates.com.au/blog/world-parkinsons-day monthly 0.5 2024-01-15 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/08c63159-842a-46c4-9519-88eeabdd95c5/World-Parkinson%27s-Day Blog - World Parkinson's Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/ibs-awareness-month monthly 0.5 2024-01-12 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/45933e66-2144-4a5a-a3a9-62e5aa7b0576/InHouse+Pilates+blog+IBS+Awareness+Month+1-30+April+2023.haa Blog - IBS Awareness Month - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/heart-research-month monthly 0.5 2024-01-15 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/140f1ece-05f0-4be5-a00c-ebd6096b8dc4/Include_balance_exercises_weekly_too%5B1%5D.jpg Blog - Heart Research Month - As we age, we seem to lose our balance more often. Simple exercises like standing on one leg, walking forward and backwards on a line or using a Pilates ball all challenge your centre of gravity and improve your balance. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1eae0124-473a-4c85-992e-34982ae84d5c/Include_daily_cardio_exercises__to_keep_your_heart_and_lunges_healthy%5B1%5D.jpg Blog - Heart Research Month - How much exercise should you do a week? According to the Australian Government Department of Health and Aged Care, adults (1 - 64 years), each week we should all be doing at least ‘2.5 to 5 hours (150 - 300 minutes) of moderate intensity physical activity like brisk walking, golf, moving the lawn, aerobic classes or swimming’. What’s “an intensity?” This refers to how hard your body is working while you are exercising. How would you know if you’re exercising at a moderate intensity? A simple way is called a Talk Test. You will be able to talk, but not be able to sing while exercising. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/954e6118-69cd-4b04-9841-b316a06c1b26/2%5B1%5D.jpg Blog - Heart Research Month - Any movement is good movement. Doing something is better than not doing anything. However, once you start exercising; it can be as simple as just walking, start slowly adding 4 other types of exercise into your weekly routine namely: Cardio - like your walking, Strength exercises using either your body weight, hand weights or resistance bands, Flexibility exercises stretching your muscles, Balance exercises by challenging your balance by standing on one leg, doing calf rises or using a Pilates ball. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/458af702-8e72-4f95-a977-02a6d06bdcd6/How+to+keep+your+heart+healthy+%281%29.jpg Blog - Heart Research Month - Cardiologist Dr Edward Barin has established a wonderful new approach to keeping your heart healthy. He calls it the 4-M approach. Move Meals Measurement Mental Approach https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a8f5ea4e-3cab-42d9-a198-3f2f6180c891/New+design+Blog-banners+%28Blog+Banner%29+%2814%29.png Blog - Heart Research Month - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/862a11db-1205-4006-9c71-2cc3229a41f2/Include_daily_stretches_to_help_you_move_easier%5B1%5D.jpg Blog - Heart Research Month - To maintain flexible and mobile, add stretching into your daily routine. This can be done in the morning to get you up and about or evenings to wind down from the day or after exercise, to reduce stiffness or DOMS (Delayed Onset of Muscle Soreness). It is usually recommended to hold each stretch for at least 30 seconds. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/828b7e62-9659-46a5-8df6-caca5ea4d04e/%23TipTuesday-Lets+talk+about+walking-FB+%282%29+%281%29.jpg Blog - Heart Research Month - Dr Barin recommends 'eat intelligently': "Good nutrition extends beyond just controlling your intake of cholesterol, calories, and chocolate'. Eat a rainbow colour of fruit and veggies, each with their own unique goodness and benefit." https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9b401139-112c-4d11-bf79-50d6d0c9dd56/%23TipTuesday-Lets+talk+about+walking-FB+%281%29.jpg Blog - Heart Research Month - Including strength exercises at least 2-3 times a week. Use hand weights, resistance bands or just your own body weight to challenge your muscles and bones. Exercises like push-ups, lunges, squats or digging in the garden. These exercises help muscles and bones to stay strong, but it also helps you do life easier, like standing from seated position, or completing your daily chores or carrying your groceries. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d43d3d90-924b-4322-aa39-9cdf0beb5a77/Box-breathing+%281%29.jpg Blog - Heart Research Month - Inhale through your nose for 4 counts, taking the breath deep into your ribs and belly. Hold the breath for 4 counts. Slowly exhale through your mouth for 4 counts. Hold the empty breath for 4 counts. Repeat again for at least 4 more times. Do as often as you need to calm your nerves and relieve stress. Note - Be conscious and mindful of each breath. https://www.inhousepilates.com.au/blog/whats-better-having-a-goal-or-a-habit monthly 0.5 2024-01-15 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0f1efc14-d953-42a2-a0b2-824871bd615f/R+is+for+Readjust.png Blog - What’s better, having a goal or creating a habit? - Tweak your goals or habits if they do not serve you. Plan for challenges along the way and extend the goal's deadline if needed. If your situation changes, change or tweak your goals. Life is constantly changing. If you find that your life’s circumstances change, tweak your goals accordingly. Once you have evaluated your goal/s, readjust your goals or method or techniques that you’re using to achieve that goal. Try different approaches until you find one that best suits you and helps to propel you towards that goal. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7f3e2100-5d64-4f2e-9ca2-fdec0e349a19/Add+a+heading+%283%29.png Blog - What’s better, having a goal or creating a habit? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/72b40054-3114-4f25-8b7f-e0d76bade281/2%5B1%5D.png Blog - What’s better, having a goal or creating a habit? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0a1ca15f-5540-4f19-95c1-eb5f49680b91/M_is_for_Measurable_or_meaningful%5B1%5D.png Blog - What’s better, having a goal or creating a habit? - How will you know when you’ve achieved your goal/s? Have some way that you can measure your progress towards that goal. Write down precise times, and amounts etc. Include ‘how much, how many and or how fast.’ For example, every day after I have walked my 2km in x time, I will mark it off on my goal sheet or ‘I will drink 2 litres of water daily. You could also make the goal meaningful, that way you can measure a meaningful goal. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/06ab1388-aaa8-4459-b88b-06912e5d96ae/Step-7-Create-systems.png Blog - What’s better, having a goal or creating a habit? - A goal without a plan is just a dream. A plan without systems and routines is just wishful thinking. Add a said goal to something you’re already doing (this is called anchor habits like brushing your teeth, sitting at your desk or making your morning coffee). For example, if you want to strengthen your legs, then every time when you boil the kettle for tea/coffee, do 10 squats or when you brush your teeth, do 10 heel raises. When you succeed in adding your little habit e.g., doing 10 squats, allow yourself a happy dance. This allows your brain to experience those feel-good hormones. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1c06c212-381e-4d26-bf4e-920a7f198b33/T_+is_for_+Time-bound.png Blog - What’s better, having a goal or creating a habit? - When can you accomplish this goal/s? Setting an exact date when you want to achieve your goal, marks an endpoint or deadline. Without making your goals time-bound, you could faff around never achieving any goals or direction or progress in life. When you have an endpoint, you can look at your goals on a daily, weekly or monthly basis and see how close you're moving towards your goal/s. If you are a procrastinator, instead of making a goal for example 3 months away, create weekly goals that you can work towards. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0b40d92e-c4bd-43c4-9d17-de2184051293/Step-8-Take-baby-steps. Blog - What’s better, having a goal or creating a habit? - Once you set your goals, many people stop there and do not write down the steps to achieve those goals on a daily basis.. A simple example is if you want to run a half marathon, by the end of the year, but have never run before, you need to break down running that marathon distance into tiny steps for example, “I will walk 2 minutes and then run 1 minute until I am able to run x km a day for x time, building up your distance over time. This prevents injury, strengthens your tendons and ligaments and helps you become fitter strategically https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/cf42c21a-bbab-49ad-abe1-40ff1a761831/What_would_you_need_to_do_to_become_that_person.png Blog - What’s better, having a goal or creating a habit? - Questions to ask yourself: Thought patterns and mindset - How should I talk to myself in order to reach that goal? What do I need to do in order to become that person. What action do I have to take? What habits must I attach to my goal, to become that person? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/26fe479d-8f59-4a9e-bc4e-64cf146d56b5/Write_it_down.png Blog - What’s better, having a goal or creating a habit? - "Write it down. Written goals have a way of transforming wishes into wants; cant's into cans; dreams into plans; and plans into reality. Don't just think it - ink it!" - Michael Korda Psychologist Gail Matthews’s study found that individuals who wrote down their goals were 33% more successful in reaching them than those who didn’t write them down. When we write down our goals, we make them real and bring them to life. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6bab2cd2-8a21-4ed6-9321-5ba8e9f95bfd/Blog+graphics+-+Goals+vs+habits+%281%29+%281%29.png Blog - What’s better, having a goal or creating a habit? - Include specifics like ‘what, who, when, which, why and how. What are you aiming for? What exactly do you want to achieve by doing this goal? Be very specific. Who is involved in achieving this goal? Yourself, coaches, teacher, or partner. When do you want to achieve your goal? Which - what do you need to achieve this goal, which problems could arise during achieving this goal? Why do you want to achieve this goal? Why are you doing it? For example, rather than say I want to walk, be specific and say how long you want to walk daily, for example, use distance and time e.g. I will walk 30 minutes 3 days a week, or I will walk 2km daily. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a67c910d-ea2c-4d9c-9ba2-c83d7e5dcb76/Goals+v+habits.+Which+is+better+%281%29.png Blog - What’s better, having a goal or creating a habit? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/16384ee4-a81f-44a2-9380-6f7303230afa/Step+9+-+Celebrate+your+wins.png Blog - What’s better, having a goal or creating a habit? - This may sound lame, but as you reach small milestones within your goals, celebrate them. It doesn’t have to be huge celebration, but just do it. Your mind will flood with happy hormones, and this will help you to carry on till the end. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a538d9ff-c5d4-43b5-b544-9f582d66a881/Begin_with_the_end_in_mind.png Blog - What’s better, having a goal or creating a habit? - Firstly, visualize the person you want to be. What does that person look like? Feel like? What would excite you? What does her confidence look like? Write your answers down. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d62fa67f-5fc8-457d-bf73-badcd02d0512/Know_your_%E2%80%98Why%E2%80%99%5B1%5D.png Blog - What’s better, having a goal or creating a habit? - American author and inspirational speaker Simon Sinek talks about ‘Start with WHY to inspire action.” Your ‘Why’ has to be stronger than just setting a goal. When you know why you want to set your goal, you will be more inspired to work towards that goal with simple habits every day. Your goal will only take you as far as achieving them, your ‘Why’ keeps you going long after. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b87df54c-649a-4853-844a-6f5283a4a019/Evaluate%5B1%5D.png Blog - What’s better, having a goal or creating a habit? - Evaluating your goals every day makes them front of mind and thought, especially when your goals are longer than 3 to 6 months. When you don’t evaluate them daily, you are less likely to achieve them. This is where it is a good idea to make it a habit to evaluate your goals. Do you remember when we mentioned writing your goals down? Now you can look at those goals and evaluate if they are still the most important focus in your life or if you are still working towards your goal. See what’s working and what’s not. Then readjust … https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/485cd519-3e37-4ccb-a172-97eddcb328f2/Achievable_or_attainable.png Blog - What’s better, having a goal or creating a habit? - Write a goal that stretches and challenges you, but don’t make it unrealistic that could leave feeling discouraged and even give up. How can you accomplish this/these goals? Do you have the time and effort in reaching this goal? Are you aware of the obstacles that could potentially derail you from reaching your goal? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a74d911a-c508-45ae-a2eb-09696678bf40/Step_5_-_Create_S.M.A.R.T.e.r._goals.png Blog - What’s better, having a goal or creating a habit? - You’ve heard of S.M.A.R.T. goals before, but have you heard of S.M.A.R.T.E.R. goal setting? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/425e0caf-a259-4f16-ae80-d3556538a746/Step-6-Place-your-written-goal-down-where-it-can-be-seen-every-day-png Blog - What’s better, having a goal or creating a habit? - Revisited your goals daily - A great tip that I read about is to clip your goals onto your diary where you can see it daily. If you find yourself overlooking the goal, change where your placement so that your brain doesn’t just use to see it and overlook it. https://www.inhousepilates.com.au/blog/world-cancer-day monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/44560fb3-2aee-4bf3-9b50-86a6ee6492b7/BCE_-_18TH_CENTURY_%282%29%5B1%5D.png Blog - World Cancer Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a24684ba-f898-40e3-8ead-65a63628f571/20th%2621st-century%5B1%5D.png Blog - World Cancer Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/46e81b3d-e0fb-4161-bedb-7011e1375ddb/19_%26_20_century%5B1%5D.png Blog - World Cancer Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2f6417c6-8b8c-4ab9-be66-14e89bef011b/There+is+evidence+that+physical+activity+%285%29.png Blog - World Cancer Day - 6. Ionising radiation – Manmade sources of radiation can cause cancer and are a risk for workers. These include radon, x-rays, gamma rays and other forms of high-energy radiation. Prolonged and unprotected exposure to ultraviolet radiations from the sun, sunlamps and tanning beds can also lead to melanoma and skin malignancies. Fair skinned people, individuals with a lot of moles or who have a family history of melanoma or non-melanoma skin cancer, are at highest risk. However, people of all skin tones can develop skin cancer, including individuals with darker skin. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/062af3d3-4353-4055-827a-f521d05c6bb1/20th_century%5B1%5D.png Blog - World Cancer Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/551cb8e2-bed7-4441-b4f9-82d2edb62006/World-Cancer-Day Blog - World Cancer Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c3bb3ec0-c31e-4d3f-888a-35e4c5ce7bd2/There+is+evidence+that+physical+activity++%281%29.png Blog - World Cancer Day - 4. The immune system – People who have weakened immune systems are more at risk of developing some types of cancer. This includes people who have had organ transplants and take drugs to suppress their immune systems to stop organ rejection, plus people who have HIV or AIDS, or other medical conditions which reduce their immunity to disease.’ - worldcancerday.org https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8faa0f30-137d-499a-9590-d035976201e0/2.+Coughing%2C+breathlessness+or+difficulty+swallowingi+%284%29.png Blog - World Cancer Day - 4. Unexpected weight loss - A large amount of unexplained and unintentional weight loss over a short period of time (a couple of months). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/84c8dac5-52fc-49ef-b78e-cdecc508c853/2.+Coughing%2C+breathlessness+or+difficulty+swallowingi+%285%29.png Blog - World Cancer Day - 5. Fatigue Which shows itself as extreme tiredness and a severe lack of energy. If fatigue is due to cancer, individuals normally also have other symptoms. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2c69e19d-db53-4a91-86b8-05f84e41c299/There+is+evidence+that+physical+activity+%282%29.png Blog - World Cancer Day - 3.. Diet and nutrition – Experts suggest that diets and nutritional intake, particularly diets high in red meats, processed meats, salted foods and low in fruits and vegetables have an impact on cancer risks, particularly colorectum, nasopharynx and stomach https://www.wcrf.org/dietandcancer/exposures/wholegrains-veg-fruit https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairy https://www.wcrf.org/dietandcancer/exposures/preservation-processing https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/95512b7a-5e4f-42fb-8229-a0d3a2c970e1/2.+Coughing%2C+breathlessness+or+difficulty+swallowingi+%283%29.png Blog - World Cancer Day - 3. Unexpected bleeding - Includes bleeding from the vagina, anal passage, or blood found in stools, in urine or when coughing. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/484cbf93-62ca-4be2-b6bd-357f48a0af84/There+is+evidence+that+physical+activity+%283%29.png Blog - World Cancer Day - 4. Physical inactivity – Regular physical activity not only helps to reduce excess body fat and the cancer risks associated with this, but being physically active can help to reduce the risks of developing colon, breast and endometrial cancers. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e65c03b9-2bba-4055-b6f0-aaf2af06188f/There+is+evidence+that+physical+activity+%286%29.png Blog - World Cancer Day - 7. Work place hazards – Some people risk being exposed to a cancer-causing substance because of the work that they do. For example, workers in the chemical dye industry have been found to have a higher incidence than normal of bladder cancer. Asbestos is a well-known workplace cause of cancer - particularly a cancer called mesothelioma, which most commonly affects the covering of the lungs. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/66f620ce-6e9f-42b7-821a-2e2cdefb423e/There+is+evidence+that+physical+activity+%288%29.png Blog - World Cancer Day - Age – Many types of cancer become more prevalent with age. The longer people live, the more exposure there is to carcinogens and the more time there is for genetic changes or mutations to occur within their cells. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/562c38d0-393f-4c3f-873d-c5ef7c58fc0e/There+is+evidence+that+physical+activity+%289%29.png Blog - World Cancer Day - 2. Cancer-causing substances (carcinogens) – Substances which change how a cell behaves, increasing the chances of developing cancer. Genes are the coded messages inside a cell that tell it how to behave (i.e. which proteins to make), mutations or changes to the gene, such as damage or loss, can alter how that cell behaves making it more likely to be cancerous. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e89b433b-cea6-4c82-b5b3-9acd2c6b7898/There+is+evidence+that+physical+activity+%2810%29.png Blog - World Cancer Day - 3. Genetics – Some people are unfortunately born with a genetically inherited high risk for a specific cancer ('genetic predisposition). This does not mean developing cancer is guaranteed, but a genetic predisposition makes the disease more likely. For example, women that carry the BRCA 1 and BRCA 2 breast cancer genes have a higher predisposition to developing this form of cancer than women with a normal breast cancer risk. However, less than 5% of all breast cancer is known to be due to genes. So, although women with one of these genes are individually more likely to develop breast cancer, most cases are not caused by a high risk inherited gene fault. This is true of other common cancers where some people have a genetic predisposition - for example, colon (large bowel) cancer. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b813eab2-87d3-4afc-80aa-db14ddac5b26/There+is+evidence+that+physical+activity++%281%29+%281%29.png Blog - World Cancer Day - 8. Infection – Infectious agents are responsible for around 2.2 million cancer deaths annually. This does not mean that these cancers can be caught like an infection; rather the virus can cause changes in cells that make them more likely to become cancerous. Around 70% of cervical cancers are caused by Human papillomavirus (HPV) infections, while liver cancer and Non-Hodgkin Lymphoma can be caused by the Hepatitis B and C virus, and lymphomas are linked to the Epstein-Barr virus. Bacterial infections have not been thought of as cancer-causing agents in the past, but more recent studies have shown that people who have helicobacter pylori infection of their stomach develop inflammation of the stomach lining, which increases the risk of stomach cancer. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/75d6b20f-48d2-4cc1-85d7-7c49f98f9e95/19TH_CENTURY%5B1%5D.png Blog - World Cancer Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/fb06e9c6-fd44-4fd8-b0a4-98329935eb83/There+is+evidence+that+physical+activity+.png Blog - World Cancer Day - Alcohol – The evidence that all types of alcoholic drinks are a cause of a number of cancers is now stronger than ever before. Alcohol can increase the risk of six types of cancers, including bowel (colorectal), breast, mouth, pharynx and larynx (mouth and throat), oesophageal, liver and stomach. The evidence suggests that in general, the most alcohol drinks people consume the higher the risk of many cancers, and that even moderate alcohol intake increases the risk of cancer. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/665726bd-8efc-4553-8345-2f029f82497b/There+is+evidence+that+physical+activity.png Blog - World Cancer Day - 2. Being overweight or obese – Excess weight has been linked to an increased risk of developing 12 different cancers, including bowl and pancreatic cancers. In general, greater weight gain, particularly as adults, is associated with greater cancer risks. In general, greater weight gain, particularly as adults, is associated with greater cancer risks. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a0f26e42-9015-42b1-b563-4df5b5a1aac6/There+is+evidence+that+physical+activity+%284%29.png Blog - World Cancer Day - 5. Tobacco – Tobacco smoke contains at least 80 different cancer-causing substances (carcinogenic agents). When smoke is inhaled the chemicals enter the lungs, pass into the blood stream and are transported throughout the body. This is why smoking or chewing tobacco not only causes lung and mouth cancers but is also related to many other cancers. The more a person smokes, the younger they start, and the longer they keep smoking, all further increase the risk of cancer. Currently tobacco use is responsible for around 22% of cancer deaths. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/fe4b38ba-41a3-4b42-b0bd-88d6ba149fcb/BCE_-_18TH_CENTURY%5B1%5D.png Blog - World Cancer Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/world-stroke-day monthly 0.5 2024-01-15 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a18b98bc-8c6e-4cd7-9bf1-288d504b7709/Stroke+signs+1.png Blog - World Stroke Day - Facial drooping to one side or feeling numb. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b0fc6981-8f68-4fd6-9b96-dd4e16b52b54/Sroke+3.png Blog - World Stroke Day - Speech difficulty e.g., slurring words or not making sense - ask the person to repeat a simple sentence like “the sky is blue” https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2e1d41c3-64e9-47ee-acd7-e3e95fee429b/Stoke+signs+2.png Blog - World Stroke Day - Arm weakness on one side - ask the person to lift both arms. Is one arm weaker than the other? Does one arm drift downwards? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f9cbfec2-b2a7-43ff-87f7-7a6de352a6c9/National-Stroke-Week Blog - World Stroke Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7941c8a8-5359-4ddd-8975-f3e4735fa60f/Stroke+call+000.png Blog - World Stroke Day - Time to call for an ambulance or get them to a hospital immediately even if the symptoms go away. https://www.inhousepilates.com.au/blog/dementia-action-week-18-24-september-2023 monthly 0.5 2024-01-15 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e4f222f2-aabe-4c3d-a9c5-aabade3e8b6d/Dementia-Action-Week-18-24-September. Blog - Dementia Action Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/603b7b50-2f79-420f-92df-8f865ba240f2/Your-body+-+Lack+of+regular+physical+activity+is+associated+with.png Blog - Dementia Action Week - Dementia Australia continues on saying that the ‘Lack of regular physical activity is associated with: Lower brain function Risk of cognitive decline Risk of dementia High blood pressure Obesity High cholesterol Type 2 diabetes https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a0ffa60c-6fa7-48a1-8c8f-3a29e9edc181/10.png Blog - Dementia Action Week - Ways to improve your heart health. Get regular health checkups like monitoring your blood pressure, cholesterol and blood sugar level. Stop smoking. It affects both the heart and brain. Limit alcohol intake to 2 standard drinks a day or at least 2 alcohol-free days per week. ‘Excessive drinking can result in brain damage over time and produce symptoms of dementia. Maintain a healthy weight. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/99983693-d436-4d83-8162-5e4a0e36a3bd/9.png Blog - Dementia Action Week - Looking after your heart. Many people are unaware of the connection between heart health and brain health. The latest research shows that cardiovascular conditions are linked to a higher risk of developing dementia later in life. These conditions include: - High blood pressure High cholesterol Type 2 diabetes Obesity Heart disease Smoking https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4fc56d25-46c0-4c5b-a0ac-f388753eac1e/Your+body+-+Health+conditions+that+affect+your+heart.png Blog - Dementia Action Week - We know that exercise is good for our body and that it may reduce our risk in preventing certain diseases and some cancer. But did you know that ‘Your risk of developing dementia may increase if you don’t look after your physical fitness and health?’ Exercise increases the blood flow to the brain and ‘stimulates the growth of brain cells and the connections between them’. Diet, Sleep patterns, Hearing and head protection are also factors for good body health. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b113237b-4b55-446a-bfd2-33e81e45e5c8/7.png Blog - Dementia Action Week - Aspects that cannot be changed like: Age - as we age, the risk of developing dementia increases. Genetics - ‘there are a few very rare forms of dementia associated with specific genes Family history – a family history of dementia increases your risk of developing dementia but at this stage, it is not clear why. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b0649a91-687b-4c3d-8f85-73fa2ebf1709/8.png Blog - Dementia Action Week - Things that can be changed through lifestyle choices by looking after the following: Your heart Your body and Your mind https://www.inhousepilates.com.au/blog/womens-week monthly 0.5 2024-01-15 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/be5c51cd-b340-48f1-bdc8-86fc192902e7/Day-4-Mind-health.jpg Blog - Women’s Health Week - Day 4 - Mental health From anxiety, and brain fog to sleeping when stressed. There are great resources to be here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2b6188bb-0c24-433b-8b6b-26e4f267e9b9/Jean-Hailes-Womens-Week-5-11-Sept-2022-FBEKw.jpg Blog - Women’s Health Week - "It’s all about you’’ – that is the new message for this year’s Women’s Health Week organised by Jean Hailes for Women’s Health. “It may seem absurd, but women need reminding that it’s okay to put themselves first. So often they put the needs of family, friends, even their pets, above their own,” says Women’s Health Week & Community Engagement Manager Renea Camilleri. “These seven days will be a perfect opportunity to prioritise their own health.” https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/96e21e2a-99aa-4656-a5eb-bb3eda27b12a/Day+3-Pelvic-power.jpg Blog - Women’s Health Week - Day 3 - Pelvic power Did you know that urinary incontinence is more common than you think? Though many think it’s just a part of growing older, when in fact, it doesn’t have to be the case. ‘The risk of urinary incontinence does rise after menopause. This is due to a drop in the hormone oestrogen, which can impact bladder control.’ For more info click here. I recently wrote a blog about ‘Your pelvic floor’ and one about ‘Incontinence, is it a normal part of aging?’ if you would like more info. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1b918886-057f-4514-a946-9bfa438c0deb/Day-5-Move-improve.jpg Blog - Women’s Health Week - Day 5 - Move & improve Learn why physical activity has great health benefits for your body and your brain. Also a great article about ‘Is walking enough?’ We often think if we are not sweating it out at a gym, it doesn’t count as a workout. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0fefa9ac-7fdd-4ca0-b48f-116ccee3cb81/1-in-5-have+-missed.jpg Blog - Women’s Health Week - One in five women have missed a health check with their GP, and cancer screenings have also been impacted https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bf33c284-f422-4677-97cd-9414e69c857d/Womens-health-week-1-in-3-women-have+not-visited.jpg Blog - Women’s Health Week - Nearly one in three women have not visited their dentist in the past 12 months because of the pandemic. ‘Overdue for a health check? Health checks fell off the radar for many of us these past two years. We chat to Jean Hailes GP Dr Amanda Newman about why it’s so important to put them back on your ‘to do’ list.’ https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c0ac0879-bad6-4483-bd3f-c6f9f30ca043/Day-1-Check-me-out.jpg Blog - Women’s Health Week - Day 1 - Check me out The 2022 Jean Hailes National Women’s Health Survey revealed that these important appointments have taken a backseat. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/975f09a0-e0ff-4106-8522-63186018d3e6/Women%27s-Health-Week Blog - Women’s Health Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b1ccedb1-8940-46a6-a3cf-261c7b61ea64/Day-2-Menopuase-Matters.jpg Blog - Women’s Health Week - Day 2 - Menopause Matters Find out more about: What is menopause? Symptoms of menopause. What causes menopause? Premature and early menopause. Menopause management options. Managing your symptoms. Looking after yourself. Info for partners. Resources https://www.inhousepilates.com.au/blog/incontinence-is-it-a-normal-part-of-ageing monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5b8a3e5c-7142-42d7-970a-0b2d074d8de4/InHouse-Pilates-Blog-banner-Incontinence+is+it+a+normal+part+of+aging Blog - Incontinence, is it a normal part of aging? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/03528d14-e465-411e-ae36-bf36c56d615e/3-2.png Blog - Incontinence, is it a normal part of aging? - Lead a healthy lifestyle Be active by aiming at least 30 minutes of exercise most days. Stop smoking. Do your pelvic floor muscle exercises regularly. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/81cd0b58-96bd-4e82-bce5-c85e639bf97f/InHouse-Pilates-Blog-Incontinence-is-it-a-normal-part-of-agingr+diary Blog - Incontinence, is it a normal part of aging? - Make it stand out To download your copy of this Bladder Diary pdf, click here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/041321dd-3606-47d6-94f4-4a44fad6d284/Eating+fresh+fruit+and+vegetables+and+drinking+water+helps+the+bowels+and+bladder Blog - Incontinence, is it a normal part of aging? - Diet Drink enough water to quench your thirst and spread your drinks out throughout the day. Avoid reducing your liquid intake as this will concentrate your urine, making any bladder problem worse. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d0978786-a907-4d27-a49a-45b5420a9961/If+you+are+prone+to+accidental+leaks%2C+carry+a+spare+set+of+clothes+with+you. Blog - Incontinence, is it a normal part of aging? - 4. If you know that you are prone to having ‘accidents’ when out and about, have enough incontinence products with you, a change of clothing, if necessary, wet wipes or odour neutralising products and a zip lock packet to keep the soiled clothing in. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9f64a685-9896-4da3-bb96-f479190a0925/2.png Blog - Incontinence, is it a normal part of aging? - Practice good toilet habits Go to the toilet when you get the urge and not ‘just in case’. I have seen this so often that when arriving at a mall, women look out around for the loo and then go ‘just-in-case’. Unfortunately this teaches the bladder to ‘go’ even when it’s not full. Visit your doctor as soon as you suspect a urinary tract infection. https://www.inhousepilates.com.au/blog/the-pelvic-floor-in-men-yes-they-have-one-too monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d5f6be10-adf7-4c4a-95b2-3a8fa478b4a6/InHouse-Pilates-blog-banner-The-Pelvic-floor-in-men-yes-they-have-one-too. Blog - The Pelvic Floor in men - yes they have one too! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b37ce580-7f52-4d05-9e9f-07e227771af2/Male-pelvic-floor-muscles.png Blog - The Pelvic Floor in men - yes they have one too! - These muscles wrap firmly around these passages to help keep them shut. When the pelvic floor muscles are strong they help prevent the leaking of urine (wee) and faeces (poo). The pelvic floor muscles also help with sexual sensation and function. https://www.inhousepilates.com.au/blog/your-pelvic-floor-do-you-know-what-it-is-and-where-to-find-it monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3c48d69c-108c-468d-ba87-17a1c4282094/Female+pelvic+floor+image.png Blog - Your pelvic floor - Do you know where your pelvic floor is and why you should strengthen it? - Although you can’t see the pelvic floor, you can exercise and strengthen it, just like you would exercise your arm, legs, or abs muscles. ‘These muscles work with the deep abdominal (tummy) and back muscles and the diaphragm (breathing muscle) to support the spine and control the pressure inside the abdomen.’ https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/05e27bd5-dc15-4380-a4a8-716318c9d725/InHouse-Pilates-blog-banner-Your+pelvic-floor Blog - Your pelvic floor - Do you know where your pelvic floor is and why you should strengthen it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/over-50-postmenopausal-sleep-apnae monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d53ab12b-8c11-4bb3-82b0-86a52333222e/InHouse-Pilates-blog-banner-for-over-50-postmenopausal-you-could-be-at-risk-of-having-sleep-apnea Blog - Over 50? Postmenopausal? You could be at risk of having sleep apnea. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/02fbc9d8-bf73-44ff-96e8-1258b170155b/Blog-graphics-Postmenopause.png Blog - Over 50? Postmenopausal? You could be at risk of having sleep apnea. - It is a myth that only men suffer from sleep apnea. The Australasian Menopause Society stated that insomnia is more common in women than in men, with 25% of women between the ages of 50- and 64-years having sleep difficulties. https://www.inhousepilates.com.au/blog/over-50-postmenopausal-gum-disease monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/26479c45-2f9a-4861-a560-0649559690d7/InHouse-Pilates-blog-banner-over-50-you-could-be-at-risk-of-having-gum-disease Blog - Over 50? Postmenopausal? You could be at risk of having gum disease. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/over-50-postmenopausal-diabetes monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3edad020-5835-4d4d-95a3-b082a283b244/InHouse-Pilates-blog-banner-over-50-do-you-know-you-could-be-at-risk-of-having-diabetes Blog - Over 50? Postmenopausal? Do you know you could be at risk of having Diabetes? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/eb57e4da-7b0d-41c6-8ca7-8e82e91674fd/Over-50-postmenopausal-diabetes Blog - Over 50? Postmenopausal? Do you know you could be at risk of having Diabetes? - Researchers who analysed data on 124,000 women found that those whose fertility came to an end in their mid-40s or earlier were 25% more likely to become diabetic than women who reached menopause between 46 and 55. https://www.inhousepilates.com.au/blog/over-50-postmenopausal-breast-cancer monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/11687204-50f5-4859-8121-e34ee1b98b52/InHouse-Pilates-blog-banner-over-50-did-you-know-that-you-could-be-at-risk-of-breast-cancer Blog - Over 50? Postmenopausal? Did you know that you could be at risk for breast cancer? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c3e307e9-70a3-4fc3-a74e-b61abb029126/Over+50%3F+Postmenopausal%3F+Did+you+know+that+you+could+be+at+risk+for+breast+cancer%3F Blog - Over 50? Postmenopausal? Did you know that you could be at risk for breast cancer? Centers for Disease Control and Prevention (CDC) states that ‘Most breast cancers are found in women who are 50 years old or older’. https://www.inhousepilates.com.au/blog/over-50-postmenopausal-heart-disease monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ac835b50-1233-44ea-a856-45bbc382e996/Over-50-postmenopausal-heart-disease Blog - Over 50? Post menopausal? These health risks are important for you! - Cleveland Clinic continues to explain that since estrogen levels decrease after menopause, LDL cholesterol (the bad kind) increases, and HDL cholesterol (the good kind) decreases. This leads to the build-up of fat and cholesterol in the arteries that contributes to heart attack and stroke. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/17fad3ff-edb2-483b-b4e0-669fc335334e/InHouse-Pilates-blog-banner-for-Over-50-Post+menopausal-These-health-risks-are-important-for-you Blog - Over 50? Post menopausal? These health risks are important for you! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/12-christmas-gifts-that-are-a-must-for-any-pilates-mat-lover monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7d1b8cf5-d5cf-418d-b1ac-e7abe2876441/Pilates-Resistance-band.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 3. Resistance bands I love using bands in class. They can be combined with almost every other apparatus used during our mat class. They are great to use for support, arm or leg work, and act as an aid in exercises like the Roll up. Depending on the brand purchased, there are a variety of colours that usually depict the level of resistance offered, for example, a yellow band could be a light resistance band, usually for beginners, and a grey or black band with a ‘heavy’ level of resistance. Using bands instead of hands weights offer a challenge as you have to work on the way up and on the way down, to keep a constant resistance on the band. I do however prefer my bands longer than the average band, this way I can use them for Single Circles, Series of 5, etc. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f644a8d7-110d-4c40-9c42-215e32f7c95a/Cork-massage-ball.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 8. Cork massage ball Usually, massage balls are made from plastic. I do think there is enough plastic in the world, why not purchase a cork massage ball instead? It’s durable, earth-friendly, and sustainable too. Prices vary for different sizes from $20 - $30. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/025a729f-f142-4463-93c3-b302f9affd06/Pilates-Mat.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - Pilates mat Pilates mats are thicker than yoga mats. At 10-15 mm a Pilates mat will protect pressure points during exercises compared to a yoga mat that is only 4-6mm thick. If you are unable to find a Pilates mat, you can always double up on a yoga mat. If you are practicing Pilates on a hardwood or tiled floor, I would highly recommend using a Pilates mat to pad pressure points especially for exercises like Rollovers or Roll like-a-ball, Seal, etc I must mention that if you are using a Pilates mat, ensure that it has a non-slip backing. Prices vary anything from $24 - $49. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5e7590b8-ea61-4f3c-b1f1-644daaafcaa3/InHouse-Pilates-gift-certificate.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 12. InHouse-Pilates gift certificate What do you give someone who does Pilates? More Pilates. Whether you are a beginner or are already doing Pilates with us, we offer gift certificates to suit every budget. Contact us for more details here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/19d23129-c53a-44a2-b8d8-ac3fdc7a9fe6/Pilates-Ball-55-65-75cm.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 2. Pilates ball Pilates balls are such a fun workout. You’ll feel like a child again. Balls offer an unstable base for the body, which in turn challenges your core and balance. There are an unlimited amount of Pilates and other exercises that can be done on a Pilates ball. But how do you know what size suits your height? If you are: 1.08 - 1.32m (42 - 52’’) = 45cm ball, 1.52-1.68m (5’0 - 5’5”) = 55 cm ball 1.71-1.56 (5'6"- 5'11") = 65cm 1.82-1.98m (6'0"-6'5") = 75cm Balls can be purchased at sports retailers and prices vary from $15 onwards, depending on the size and make. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7b701529-40d7-4300-968f-dfe5666869c5/Foam-Roller.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 5. Long full foam roller Not only do foam rollers help to relieve tight sore muscles, and for myofascial release but they are also used in class to challenge balance during exercises. In the past I have used a blue full foam roller, which is acceptable, however, they are very comfortable to sit on. For this reason, I recommend the black roller, which is far more comfortable than the blue one. I would also not recommend hedgehog rollers (those with bumps on them). Using a foam roller to massage and myofascial release is tough enough, but adding bumps is punishment. As a result, you wouldn’t use it as much, which is a waste of a very effective prop. Long full foam rollers range from $23 - $40. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d1d0de3c-200a-45e1-9c7a-bd0489fab894/InHouse-Pilates-blog-banner-for-12-Christmas-gifts-that-are-a-must-for-any-Pilates-mat-lover Blog - 12 Christmas gifts that are a must for any Pilates mat lover - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/aed240aa-45c0-4487-be6d-eb57a05f99ee/Pilates-circle.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 9. Pilates circle/ring Some call it a ‘Magic Circle’ others a Pilates ring. Call it what you like, this is another prop that not challenges you but also works as an aid. For example, I advise clients with neck pain to place the circle behind their heads for support. What to consider when buying a circle? Rings vary from 32-40cm in diameter, wider rings are recommended for taller bodies. Padding: (As shown in the image on the left) I personally prefer to use two-way soft padding inside and outside the ring made from rubber. I find they are more comfortable and will ‘balance’ if I was to use it for Swan prep or Side-leg series. Prices vary from $10 - $60. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5162f27e-8449-42a6-8eaf-b7e548af2e89/Cork-Peanut-Ball+.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 10. Cork peanut massage ball I have a make-shift peanut that I’ve made with 2 tennis inside a knee-high stocking and then tied off with a knot. If I had to buy one, I would buy a cork one, as mentioned before they are durable and kind to the environment and can be used to relieve stress in the neck, shoulders, glutes, and lower back. Prices vary from $25 - $45. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/97d24a0b-e48f-4dcc-a191-b78fb083eaa4/10.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 6. High-waisted leggings Being over 50+, I have no desire to wear low-waisted leggings. I prefer to keep my outsides in and I can do that by wearing high-waisted leggings. I often refer to drawing the skin/belly away from the fabric of your pants (leggings) and then your muscle away from the skin to find the lower abs (transverse abs). Wearing high-waisted leggings is perfect for this visualization. I am all for being comfortable while exercising, but there is something to be said about getting dressed for Pilates. It changes your mindset and then you ‘arrive’ at Pilates, ready to be present. Prices can range anything from $20 - $100. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/90d19e86-63dd-436c-8a99-cb35f577ab60/Pilates-30cm-ball++.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 4. 30 cm ball If you think that little things don’t challenge you, try adding a small (30cm) ball to your exercises. I will leave you shaking from every muscle. As the image shows, the 30cm ball can be used for anything from the Hundred, Bridge to Rollovers and so much more. It connects your inner thighs, which in turn helps to connect your core too. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/046c0175-3acc-4d49-b044-c4dc8c13c88d/Pilates-socks.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 7. Toe socks Toe socks are great to wear to a class. They are great for hygiene purpose if you attend a studio. If you attend online Pilates classes, toe socks are great to prevent slipping as they all have non-slip rubber underneath. I prefer toe socks to yoga socks with non-slip grip as I like my toes independent of each other and not slipping inside a non-slip sock, especially during ball classes. Toe socks come in a variety of colours (as shown in the image) and shapes i.e. half-open toes (which I wear in summer) and full-toe socks in winter. Toe socks are also available with an open heel. Prices range from $6 - $20. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/10cd8792-23ae-41c1-abdd-582c0125091e/Days+yas.png Blog - 12 Christmas gifts that are a must for any Pilates mat lover - 11. Days for Girls For those Pilates lovers who have it all, why not offer support for a good cause. Days for Girls International works to get washable feminine hygiene kits into the hands of those that would otherwise go without. In 2019/2020 Days for Girls provided 45 862 menstrual kits across 44 countries. ‘The Days for Girls’ (DfG) Pad is a washable, reusable, beautiful menstrual health product that’s built to last. Our patented design, which includes a protective shield and absorbent liner, is backed by the latest menstrual health research and a decade of feedback from women around the world. It is a truly sustainable solution that menstruators can count on month after month, for up to three years.’ To find out more, please go here. It’s a beautiful gift knowing that you’ve helped someone in such a basic way. https://www.inhousepilates.com.au/blog/9-intriguing-facts-about-joe-pilates monthly 0.5 2024-01-19 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b9617e48-3dfa-4209-b2dd-8a20891b9960/InHouse-Pilates-blog-9-Fun-facts-of-Joseph-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Fact 1 - Joseph Pilates was born on 9 December 1883 in Monchengladbach, Germany. His father, Heinrich Friedrich Pilates, who was born in Greece, was a metal worker and enthusiastic gymnast, and his German-born mother was a housewife. . "Few facts are known about his young life, though what we do know is very interesting and influential on his method that he would go on to teach, invent, and passionately promote for the rest of his life." - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/116f8521-f1b2-4d8d-b985-4b6445f8cc3f/InHouse-Pilates-blog-9-Fun-facts-of-Joseph-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Fact 4 - “Joseph’s father was a gymnast, which had a great influence on encouraging him to take control of his health.” - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/572dab38-5b09-4ac5-acb0-4232f8a6448c/InHouse-Pilates-blog-9-Fun-facts-of-Joseph-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. Fact 9 - “At age 42, to emigrate to America, where he planned to further his career in physical fitness, open a gym, and apply for more patents. It was on the ship to America that Joe met his future life partner, Clara. Clara was a school teacher suffering from arthritis in her hands. It is said that Joe gave her a few exercises to help her hands and she soon became pain free. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/22f10bb1-e074-4949-a253-6c8092771158/7%5B1%5D+%282%29.png Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Fact 6 - "As a young adult in during World War I, Joseph Pilates was living in England and making a living as a professional boxer, personal trainer, and even as a human statue in the circus." - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e6cfa9a6-b4fc-4fa4-b340-8c7f5a7f88cf/InHouse-Pilates-blog-9-Fun-facts-of-Joseph-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Fact 8 - “In 1914, the British authorities eventually brought him to an internment camp, along with other German citizens, for the remainder of the war. He saw how men at the camp could lose strength easily if they had nothing to keep them active. He began to teach floor exercises (what would later become known as ‘The Mat Work’) to these men in an effort to keep up their strength and morale. The exercises included abdominal work, leg and arm work, balancing exercises, and spinal movements in all planes: flexion, extension, side bending, and rotation, as they were based on the German gymnastics Joseph learned as a child. It is said that these men survived the 1918 flu pandemic due to their good physical shape." - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3c36cd14-46c2-4584-8408-29da51d47765/InHouse+Pilates+blog+banner+Unveiling+the+legacy%3A+9+Intriguing+facts+about+Joe+Pilates+image+of+woman+holding+a+lit+sparkle. Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ef2225f8-386d-4cc3-8626-108634f71d18/9-Fun-facts-of-Joseph-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - One way he tried to spread his method was by selling his equipment and charts to use along with it through a catalog for people to use at home. The Wunda Chair, Spine Corrector, Bench Mat, and Massage Table are all examples of this. The Junior Reformer is another piece of equipment that he tried to sell for home use. Other than the apparatus listed above and previously in this article, Joe invented many other pieces of equipment, between additional exercise equipment (like the Ped-o-pul, The Gym-in-the-Door, The Toe Corrector, Finger Exerciser, Magic Square, and Tensometer, as well as furniture. Today, we recognize nearly 500 exercises of Joseph Pilates. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d0414b81-f0d2-447c-9534-d833d989662b/9-Fun-facts-of-Joseph-Pilates-IG+%281%29.png Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Today, Pilates is taught by thousands of instructors and practiced by millions of people worldwide. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6460a459-c6a1-465f-8fdc-a0e600066788/InHouse-Pilates-blog-9+Fun+facts+of+Joseph+Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Fact 5 - "Joseph and his brother began practicing boxing, self defence and gymnastics. He took personal responsibility for his own health and overcame weakness.” - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0e68dff5-da9a-4851-a565-043baa663b0a/InHouse-Pilates-blog-9-Fun-facts-of-Joseph-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Fact 7 - “He spent time alone in the woods observing animals and how they naturally moved.” - History of Pilates by Elaine Ewing, Rhinebeck Pilates Many of his exercises names have derived from animals like Seal, Crab or Cat curl in Mat Pilates and Snake, Elephant etc on the Reformer. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/03382858-66d1-49ee-970e-211bdd77b623/InHouse-Pilates-blog-9-Fun-facts-of-Joseph-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Fact 2 - "At a young age, like many other children of the times, he (Joseph Pilates) suffered from health issues." History of Pilates by Elaine Ewing, Rhinebeck Pilates. He suffered from asthma, rickets, and rheumatic fever and he dedicated his entire life to improving his physical strength. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c714231a-5379-44b8-9831-cbdf98f21a48/Astonishing-fun-facts-of-Joe-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Today’s is Joe Pilates' birthday and to honour him here are 9 intriguing facts about Joe Pilates, the man behind the mat. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/05b3a5fe-b390-466a-b7b6-5c06bb46811d/InHouse-Pilates-blog-9-Fun-facts-of-Joseph-Pilates Blog - Unveiling the legacy: 9 Intriguing facts about Joe Pilates. - Fact 3 - It is said that when Joe was 5 that he lost the vision in his left eye due to a stone thrown by bullies. https://www.inhousepilates.com.au/blog/osteoporosis-symptoms-diagnoses-and-9-ways-you-can-prevent-it monthly 0.5 2024-06-02 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1621824097676-P71A42SWUYC0NKI7HWIC/InHouse-Pilates-blog-banne-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-How-osteoporosis-is-diagnosed. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - A bone density test can help your doctor detect if your bone density is lower than normal for a person of your age and sex. The test only takes a couple of minutes and is completely painless. A nurse will set you up to lie on a bed. You’ll be asked not to move as the machine takes the reading of your bone density. The test results will then be sent to your doctor. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0336325a-b800-4441-a1fd-1de11449d67f/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-10-Exercise. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - Bonus tip! 10 - Exercise: Combine strength training exercises with weight-bearing exercises at least 3 times a week to build muscle mass and strength. Exercises like Pilates, (which is very gentle while strengthening your muscles and bones) walking and weight-bearing exercises are recommended. To read about ‘The effects of clinical Pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis, click here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2d976375-675c-4eb2-add2-f64d9fc4cb34/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-02-Limit-alcohol-and-quit-smoking. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 02 - Limit alcohol and quit smoking. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5fb47025-08aa-463e-bef2-c4556d41ca8a/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-07-Include-balance-exercises-in-your-exercise-routine. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 07 - Include balance exercises in your exercise routine. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/37148545-4472-495a-9857-0bf88cb1db50/InHouse-Pilates-blog-banne-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5f1975dd-39fb-4264-93e2-436d97827825/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-08-Should-any-of-your-current-medications-make-you-feel-dizzy-or-light-headed-speak-to-your-doctor. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 08 - Should any of your current medications make you feel dizzy or light-headed, speak to your doctor. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f24b84d3-7be2-489d-a03a-271703b21c07/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-05-Keep-your+house-safe-from-any-trip-+hazards. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 05 - Keep your house safe from any trip hazards: - Keeping the floor space free, watch out for pets, and keep your rooms well-lit. . https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ba84d5b5-21a8-4a30-83d9-963c0714da3b/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-04-Make-fall-prevention-a-priority. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 04 - Make fall prevention a priority https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b86b44e3-b5bf-451f-a41b-0d95b75f5ad1/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-06-Have-your-eyes-regularly-checked. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 06 - Have your eyes regularly checked. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1621822828563-YWRGPNG9G2UWCP7W13VW/InHouse-Pilates-blog-banne-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - This is caused by the bones losing minerals like calcium faster than the body can replace it, causing decreased bone density, making bones more fragile and easier to break. As a result, something as simple as bending over, coughing, falling out of the bed or a chair, or tripping and falling while walking can cause a fracture. Commonly fractures occur in the hip, wrist, or spine, causing chronic pain, disability, and loss of independence. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/16b7c407-0ea6-4955-8aa3-10851119c98e/InHouse-Pilates-blog-banne-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-01-Maintain-a-healthy-weight. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 01 - Maintain a healthy weight. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e6ef1b59-9e80-4c18-879e-5267f1f22b00/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-09-Ensure-that-you-get-enough-vitamin-D-either-by-natural-sunlight-or-a-good-supplement. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 09 - Ensure that you get enough vitamin D, either by natural sunlight or a good supplement. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/dd82350f-bbf2-4e7b-a2c2-9c9fbf286b1b/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-04-Make-fall-prevention-a-priority. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - 03 - Maintain good nutrition. If you are looking for what to eat to support healthy bones, our guest Corinne Nash, from Goodness Me Nutrition has layed it all out for you here. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1621840836440-R2FE6R5J8U7S40BV7QVM/InHouse-Pilates-blog-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - "Many people who sustain a fracture don't connect it to osteoporosis," said study author Dr. Angela M. Cheung of the University Health Network/Mount Sinai Hospital Osteoporosis Program in Toronto, Ontario. Cheung points out in contrast, https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1621824060778-GAVOEO9WAYVTIWUERY2X/InHouse-Pilates-blog-banne-Osteoporosis-Symptoms-diagnoses-and-9-ways-you-can-prevent-it-How-osteoporosis-is-diagnosed. Blog - Osteoporosis - Symptoms, diagnoses, and 9 ways you can prevent it. - The test results will look something similar to the image on the left, showing the hip and spine bone density. Bone loss that has not reached the stage of osteoporosis is called osteopenia (low bone density). https://www.inhousepilates.com.au/blog/the-cost-of-inactivity-and-what-can-be-done-about-it monthly 0.5 2024-09-19 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1633067247171-F1O86UREI9KJ7B5K2UGJ/InHouse-Pilates-blog-The-cost-of-inactivity-and-what-can-be-done-about-it-01-+Wake-up-and-workout. Blog - The cost of inactivity and what can be done about it. - 01 - Wake up and work out Have your workout clothes (or workout in your pj’s) ready and set up your workout space the night before will encourage you to workout first thing in the morning. Have a weekly plan of your workout. There is nothing worse than not knowing what you’re going to do for a workout when you only have 20 minutes to do it. This leads to endless waste of time scrolling through social media for ideas. Think a quick walk, pushups, or jumping jacks, dips, or stretches. Regardless of what it is, have a plan. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1633073212331-8ZWDFDH8FGB40Y8G75S2/InHouse-Pilates-blog-The-cost-of-inactivity-and-what-can-be-done-about-it-04+Have-walking-meetings. Blog - The cost of inactivity and what can be done about it. - 04 - Have walking meetings or during your lunch break, walk around the block. Whether you are working from an office or home, stand up every hour from your computer and walk a lap around your office, house or garden, to reduce the negative effects of sitting for long periods. If working in an office, take your calls outdoors while you walk, if you can. If you work from home, do the same or make family and friends’ calls while you are out for a walk. 05 - Stand up every hour Whether you work from home or work, have a rolling alarm to remind you to stand up every hour from your computer and walk a lap around your office, house, or garden, or do 5-10 squats or push-ups against your chair, seated leg raises, or stretches every hour to reduce the negative effects of sitting for long periods. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1634260339087-Q9PKTAO5KXW5P5M92EPS/InHouse-Pilates-blog-The-cost-of-inactivity-and-what-can-be-done-about-it-15-Walk-your-dog-daily-16-Do-your-own-housework-17-Get-up-during-tv-commercials. Blog - The cost of inactivity and what can be done about it. - 14 - If using the escalator, walk instead of standing still. 15 - If you have a dog, take it for its daily walk. 16 - Do your own housework. If working from home, including house chores during a break i.e. vacuum one room or mop the floor. 17 - Get up during tv commercials. Wash dishes, fold laundry, sweep the floor, put a load of washing on, do some stretches, do a muscle group like squats and lunges. If you’re watching Netflix, stand up and move in between series. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1633071660428-R628QEEATDWGIQC5HEGS/InHouse-Pilates-blog-The-cost-of-inactivity-and-what-can-be-done-about-it-02-Use-stairs-instead-of-the-lift. Blog - The cost of inactivity and what can be done about it. - 02 - Use stairs instead of the lift. By continuously taking the stairs you can gauge how your fitness improves over time when you reach the top of the staircase without being out of breath. Just a note on taking stairs: When stepping onto the stairs, place your entire foot on the step, not just the ball of the foot, and push off the heel as you step up. This will help prevent injuring your knees, hips, and back. Ensure that your knee, shin, and second toe are tracking, this will help prevent knee injuries. Activate and use your lower abs to step. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1633336298468-9UZLDP0ERPYOJ70WK6VC/InHouse-Pilates-blog-The-cost-of-inactivity-and-what-can-be-done-about-it-12-Walk-after-dinner-13-Wash-your-car. Blog - The cost of inactivity and what can be done about it. - 12 - Take a walk after dinner. This will improve digestion and blood sugar levels. 13 - Wash your car. Washing a car uses a lot of energy to do so. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/21050bbf-17bd-4bab-8f84-4d6d369aadfa/InHouse-Pilates-blog-banner-The-cost-of-inactivity-and-what-can-be-done-about-it. Blog - The cost of inactivity and what can be done about it. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1633336157900-GD22UFLBKMESBR0HIJYJ/InHouse-Pilates-blog-The-cost-of-inactivity-and-what-can-be-done-about-it-08+-+Join-lunch-exercise-class-09-+Avoid-eating-at-your-desk-11-Wear-a-pedometer. Blog - The cost of inactivity and what can be done about it. - 08 - Join a lunchtime exercise class. Many gyms provide 45-minute workouts during lunchtime. Pack your gym bag and have it ready daily. 09 - Avoid eating at your desk. Rather take your food outdoors (weather permitting) the sunshine and outdoors will do wonders for you. Time allowing, go for a quick walk around the block before heading inside. https://www.inhousepilates.com.au/blog/my-story-the-people-who-shaped-and-influenced-my-life-my-dad monthly 0.5 2024-06-02 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/62091bcf-f5c4-4b38-bcb8-d6767ea4bcfd/InHouse-Pilates-blog-My-story-The-people-who-shaped-and-influenced-my-future-My-Dad. Blog - My Story - The people who shaped and influenced my future - My Dad - These are the personal trainers and group fitness instructors that I worked with from 1994 to 2000 at Health and Racquet Krugersdorp, South Africa. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1630458076337-SJCQXSN8AGWLZWWXJY4Y/InHouse-Pilates-blog-My-Story-The-people-who-shaped-and-influenced-my-future-My-Dad. Blog - My Story - The people who shaped and influenced my future - My Dad - My Dad was a bodybuilder. He had a gym in my grandad's garage. Young men from the neighborhood would come and work out with my Dad. He once told me that he would train his calves so hard that he would be unable to walk for days. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8d18815b-2e81-40e3-aecd-fea53e6830a7/InHouse-Pilates-blog-banner-My-+story-The-people-who-shaped-and-influenced-my-future-My-Dad. Blog - My Story - The people who shaped and influenced my future - My Dad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/my-story-the-people-who-shaped-and-influenced-my-future-my-gran monthly 0.5 2024-01-19 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1630372572978-Z6X3WMTGZAPFQIB0INGF/Ouma+Blignaut Blog - My Story - The people who shaped and influenced my future - My Gran. - I spent many of my school days staying with my grandmother and great-grandmother while my parents travelled overseas. This is my Mom’s mom; my gran - we called her Ouma. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8440706d-b1a4-4180-bd72-3ab104228227/InHouse-Pilates-blog-My-Story-The-people-who-shaped-and-influenced-my-future-My-Gran Blog - My Story - The people who shaped and influenced my future - My Gran. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/my-story-how-it-all-began monthly 0.5 2024-01-19 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/57f23170-6d85-4700-8f9f-e610c398b659/InHouse-Pilates-blog-banner-My-Story-How-it-all-began. Blog - My Story - How it all began. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/how-covid-has-affected-the-health-fitness-industry-and-australians-alike monthly 0.5 2024-06-03 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4e5eb452-8e89-4fab-b562-627437aa20bc/InHouse-Pilates-blog-How-COVID-affected-health-fitness-industry-Australians-alike. Blog - How COVID has affected the health & fitness industry and Australians alike. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1630463536027-1UT8A0ISNF719EYADYS9/InHouse-Pilates-blog-How+COVID-has-affected-health-fitness-industry-Australians-alike. Blog - How COVID has affected the health & fitness industry and Australians alike. - Many people have turned to outdoor activities dusting their old bicycles off, swimming or participating in group fitness classes, or attending online classes. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1629578495336-5TSTQ2T0OF2OTMSIY37A/InHouse-Pilates-blog-How-COVID-has-affected-health-fitness-industry-Australians-alike. Blog - How COVID has affected the health & fitness industry and Australians alike. - If you are under restrictions and can’t leave the house, consider moving inside doing things like vacuuming, dusting, or mopping the floors. Put your favorite playlist on and move it. If you love gardening, get outside and weed or start a veggie patch. ALL movement that you accumulate during the day contributes to moving. . Your body doesn’t know that you’ve done some gardening, some housework, and a walk around the block. It only knows that it’s moved, and feels fabulous. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1630463607209-Q31QU62TH06YV472AYQC/InHouse-Pilates-blog-How+COVID-has-affected-health-fitness-industry-Australians-alike. Blog - How COVID has affected the health & fitness industry and Australians alike. - There’s a lot more parents playing with children, which means they’re having a lot more incidental physical activity, which is very important for our overall fitness levels,” he says.’ https://www.inhousepilates.com.au/blog/5-simple-neck-stretches-you-can-do-on-your-bed monthly 0.5 2024-07-31 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/fa471c71-193c-452e-9989-973ebeb38e61/InHouse-pilates-blog-banner-5-simple-neck-stretches-you-can-do-on-your-bed. Blog - 5 Simple neck stretches you can do on your bed. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/11edd8fc-de3c-49e4-9e5b-7fb23eafecfb/InHouse_Pilates_blog_5_neck_stretches_you_can_do_on_your_bed_Reverse_turtle_neck%5B1%5D.jpg Blog - 5 Simple neck stretches you can do on your bed. - Just as you have done in stretch # 2. Still lying on your bed, knees bent, feet on the bed. Rest your head on your pillow. Inhale and gently nod your head, this time keep the back of your head on your pillow. Exhale and round your shoulders lifting them to the ceiling. Feel the stretch at the back of the neck and in between your shoulder blades. Release the nod and relax your shoulders back onto the bed to repeat 5 more times. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/33a1978e-81a2-4b75-9ca6-133c43172b92/InHouse_Pilates_blog_5_neck_stretches_you_can_do_on_your_bed_Side_chin_nods%5B1%5D.jpg Blog - 5 Simple neck stretches you can do on your bed. - Lying on your bed, knees bent, feet on the bed. Rest your head on your pillow. Inhale and gently turn your head to the left, keeping your head on your pillow. Exhale, gently nod your chin towards your left shoulder, inhale to repeat another 5 times. Feel the stretch on the right side of your neck and possibly at the back of the neck and down the shoulder into your shoulder blade. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1a9f9b90-e8f2-442b-9b1d-319c7f9ee8e9/InHouse_Pilates_blog_5_neck_stretches_you_can_do_on_your_bed_Turtle_Head%5B1%5D.jpg Blog - 5 Simple neck stretches you can do on your bed. - Still lying on your bed, knees bent, feet on the bed. Rest your head on your pillow. Gently nod your chin and then lift your head towards your chest, lengthening the back of your neck as you do that. Keep your shoulders touching the bed. You should feel the stretch from the back of your neck right down in between the shoulder blades. Rest your head back onto your pillow. Inhale to repeat 5 more times. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f70e0d43-1054-411d-aabe-2597f2432b7b/InHouse_Pilates_blog_5_neck_stretches_you_can_do_on_your_bed_-_Chin_nods%5B1%5D.jpg Blog - 5 Simple neck stretches you can do on your bed. - Lying on your bed, knees bent, feet on the bed. Rest your head on your pillow. Inhale and as you exhale, gently nod your head - give yourself a double chin as I have in the photo, but keep the back of your head on your pillow. Inhale to release the stretch and exhale to repeat 5 more times. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1aa67778-0763-450d-bcb8-850a0a094079/InHouse_Pilates_blog_5_neck_stretches_you_can_do_on_your_bed_Figure_8%5B1%5D.jpg Blog - 5 Simple neck stretches you can do on your bed. - Lying on your bed, knees bent, feet on the bed. Rest your head on your pillow. 3. Inhale and gently start drawing a figure 8 on the ceiling with your nose. Make the loops of figure 8 big, so that you can use the full range of motion. Repeat 5 times in one direction and then repeat to the other direction. https://www.inhousepilates.com.au/blog/debunking-the-top-5-pilates-myths monthly 0.5 2024-01-20 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/10747f43-da3a-4da1-81a5-25722ae2cc8a/InHouse-Pilates-blog-banner-Debunking-top-5-Pilates-myths Blog - Debunking the top 5 Pilates myths. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1625517772957-71E92TY3YF2ITMZXZKVC/5.png Blog - Debunking the top 5 Pilates myths. - Half true! Let’s be honest here. Losing weight starts in the kitchen. That old saying that says ‘We are what we eat is true. Pilates does not fix unhealthy eating habits. Losing weight, in my opinion, comes from a combination of eating nourishing nutrient-dense food and, doing strength and cardiovascular training. You cannot do one without the other. Doing Pilates makes you feel good, and in doing so, makes you want to change other areas of your life, including what you eat. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1626133361996-AK4DBW6PL10RDO44SFKL/Blog+Debunking+Pilates+Myths+%281%29.png Blog - Debunking the top 5 Pilates myths. - False Flexibility is a by-product of doing Pilates regularly. But you don’t have to be flexible to start with. Pilates exercises are designed to improve your flexibility and your range of movement within a stable joint. Pilates is for EVERY BODY, regardless of your age, flexibility, coordination, body shape, or experience. Each exercise can be modified to suit individual needs, injury or problems. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1625516747997-JG1EX76C4EHR5MVGMB9N/2.png Blog - Debunking the top 5 Pilates myths. - False! Absolutely not! Any person that says Pilates is easy is clearly not doing it correctly! https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1626070566320-8L3IZMDC7EN5ZGOVKSNR/blog-debunking-pilates-myths-pilates-is-like-yoga Blog - Debunking the top 5 Pilates myths. - False. There are some similarities like both are flexible and strength-based, but they are very different. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1625517008284-F3U1D6D06FK6WGQJD2H7/3.png Blog - Debunking the top 5 Pilates myths. - False! When people think about Pilates they think about the machines that are used like the Reformer, Cadillac, etc. However, Joseph Pilates created 34 exercises on the mat. https://www.inhousepilates.com.au/blog/what-to-eat-for-healthy-bones monthly 0.5 2024-05-30 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6ae02d61-bd5f-4906-a5ba-54cbf8a71e79/InHouse-Pilates-blog-banner-What-to-eat-to-support-healthy-bones Blog - What to eat to support healthy bones. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1621987610397-35EIAN1U38C2R2DC5J7F/InHouse-Pilates-blog-What-to-eat-to-support-healthy-bones-image-of-sunshine-for-vitamin-D. Blog - What to eat to support healthy bones. - Vitamin D is trickier to get from food. There are a few sources such as fatty fish and eggs. Also, quite a few foods such as milks aimed at osteoporosis prevention, breakfast cereals, table spreads, and even orange juice can be fortified with calcium and/or vitamin D. For most of us, however, our major source of vitamin D is sunlight. We have within our bodies the precursor to active vitamin D, and sunlight on the skin allows the conversion process to occur. Vitamin D is essential for our bodies to absorb calcium. It is also a very important nutrient for general immune health. Getting out in the sun regularly with skin exposed (not protected by sunscreen or clothing) is difficult for some people due to culture, immobility, work hours, or just the inclement climate where they live! . https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1621987937061-WKKFAXZ51ZBDUXT56N8O/InHouse-Pilates-blog-What-to-eat-to-support-healthy-bones-Protein. Blog - What to eat to support healthy bones. - Protein is very important as we age to maintain good muscle mass. Added to regular resistance exercise plus flexibility and balancing exercises, good muscle mass can make a big difference to reducing falls and therefore avoiding fractures. However, a diet which is overly high in protein can contribute to bone loss (e.g. use of protein powders, etc.). https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1621987339429-V31NR5EJTGSYYN2TREBM/InHouse-Pilates-blog-What-to-eat-to-support-healthy-bones-Calcium. Blog - What to eat to support healthy bones. - Calcium is abundant in dairy foods such as milk, yoghurt, cheese, and kefir. Other rich sources include bone itself. So, if you eat tiny fish bones (such as in whitebait, or the soft bones in canned salmon or sardines), you are consuming calcium and other bone minerals. Plant milks are popular these days, but it is vital to check that your chosen milk is fortified with calcium to mirror the same level as cow’s milk. Calcium and magnesium can also be found in green vegetables such as bok choy, broccoli, collard greens, spinach, and kale. Have a look at the link below for good sources of bone-healthy foods. Sources are diverse so a varied diet will provide all you need. https://www.inhousepilates.com.au/blog/a-comprehensive-guide-to-your-first-live-streaming-online-pilates-mat-class monthly 0.5 2024-05-27 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1618722289592-NDS58HUVHFOTPX9J634A/InHouse-Pilates-blog-A-comprehensive-guide-to-your-first-online-Pilates-mat-class. Blog - A comprehensive guide to your first online Pilates mat class. - Embarking on your first live-streaming online Pilates class can be a bit nerve-wracking, especially when you're unsure of what to expect. To ease any apprehension, let's walk through everything you need to know and do before, during, and after your class. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e822b9e6-d458-4115-be49-b2efd0e72021/InHouse-Pilates-blog-A-comprehensive-guide-to-your-first-online-Pilates-mat-class-4-Equipment-and-what-to-wear.. Blog - A comprehensive guide to your first online Pilates mat class. - Use a Pilates mat on hard floors for spine and hip protection. If on carpet, a bath towel can serve as a substitute. Keep a hand towel and water bottle handy. Wear stretchy, comfortable clothing that allows you to move freely, such as leggings instead of baggy pants. Non-slip socks are recommended. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8ab5ac87-b6e7-4654-a963-f0874a5da131/InHouse-Pilates-blog-A-comprehensive-guide-to-your-first-online-Pilates-class-6-Communication-with-instructor Blog - A comprehensive guide to your first online Pilates mat class. - Each Online classes are typically without music to ensure better audio clarity. At this stage of our lives, our body will feel differently everyday. You may wake up some mornings and feel fabulous, other days, not so. For this reason, I will ask you every single lesson how you are feeling that day. It doesn’t matter how trivial you pain or discomfort may be, let me know, as I will apply modification to the necessary exercises. Feel free to ask for exercise repeats or clarifications if needed. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8537e3ec-1fe5-4f45-bff3-7c0d54f0cf0a/InHouse-Pilates-blog-banner-A-comprehensive-guide-to-your-first-online-Pilates-mat-class. Blog - A comprehensive guide to your first online Pilates mat class. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/49381766-d944-4edf-bf39-01b4ea14cb78/InHouse-Pilates-blog-A-comprehensive-guide-to-your-first-online-Pilates-mat-class-Booking-your-class-instructions. Blog - A comprehensive guide to your first online Pilates mat class. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bf1bab3b-2bff-4c56-bd2d-ea51969e9ef5/InHouse-Pilates-blog-A-comprehensive-guide-to-your-first-online-Pilates-mat-class-3-Setting-up-your-Pilates-space.. Blog - A comprehensive guide to your first online Pilates mat class. - Find a quiet space in your home the morning before the class. A Pilates mat is recommended, but you can also use a towel or if you cannot get onto the floor, you can do Pilates on your bed. Eliminate glare from windows and set up your device where there is no distracting light reflection. Position your device appropriately for clear visibility. Inform your family in advance, ensuring an uninterrupted hour for your class. https://www.inhousepilates.com.au/blog/march-matness-what-l-learned monthly 0.5 2024-05-30 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1617854618503-MPGXKMTGU9YVBHDGQ8YB/InHouse-Pilates-blog-March-Matness-What-I-learned-During-and-after. Blog - March MATness - A Reflection on learning, inspiration, and the value of daily Pilates practice. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ef75067e-b8f7-4275-b176-b5d139fe77d5/InHouse-Pilates-blog-banner-March-Matness-What-I-learned-During-and-after. Blog - March MATness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/march-matness monthly 0.5 2024-05-30 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/799a293f-be44-41ad-9534-d3b9c9bd29e2/InHouse-Pilates-blog-banner-March-Matness-What-I-learned-During-and-after. Blog - March MATness https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d4297d41-2420-448e-9052-ef1e5da25f7d/InHouse-Pilates-blog-March-Matness-What-I-learned-During-and-after. Blog - March MATness https://www.inhousepilates.com.au/blog/a-step-by-step-guide-on-how-to-download-zoom-to-join-a-live-streaming-pilates-class monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/55ec1147-4936-4318-baba-ab9e184accf7/InHouse-Pilates-blog-banner-How-to-download-Zoom-to-join-a-live-streaming-Pilates-class. Blog - How to download Zoom for live-streaming Pilates mat class - A step-by-step guide. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/should-i-take-basic-mat-classes-or-just-join-a-beginner-class monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1605069894186-UD70DLWIXUOJTW2BQNE2/InHouse-Pilates-blog-banner-should-I-take-Basic-Mat-classes-or-just-join-a-Beginner-class%3F Blog - Should I take Basic Mat classes or just join a Beginner class? - Because we all have to take baby-steps before we learn to run. Why the Basic classes are the most important classes that you will ever attend. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a0cf0d87-4574-46c3-8854-5d173d333580/InHouse-Pilates-blog-banner-should-I-take-Basic-Mat-classes-or-just-join-a-Beginner-class%3F Blog - Should I take Basic Mat classes or just join a Beginner class? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/-7-simple-seated-neck-stretches monthly 0.5 2025-07-11 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/92efb901-d5dc-401e-a0c7-13bca2ab344e/InHouse-Pilates-blog-7-simple+seated-neck-stretches-04-nods. Blog - 7 Simple seated neck stretches. - 04 - Nods. Remove your hand from your head. Turn your head towards the left shoulder. Look down towards your left shoulder and back up eye-level. As you do this imagine drawing your chin inwards. This will help you lengthen the back of the neck. Repeat 10 times. Repeat stretch to the right. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7aaad0d6-f6db-467d-bada-5fce33478ab6/InHouse-Pilates-blog-7-simple+seated-neck-stretches-07-hammock+head. Blog - 7 Simple seated neck stretches. - 07 - Hammock head. Seated as above. Place both hands at the base of your skull. Feel like your fingers are drawing your skull away from your shoulders, by lengthening the back of the neck. Hold for a breath, release and then repeat 5 for breaths. Feel like melting butter. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/86523408-2363-48ad-a81c-90310ef2707d/InHouse-Pilates-blog-7-Simple-seated-neck-stretches-01-Shoulder-shrugs. Blog - 7 Simple seated neck stretches. - 01 - Shoulder shrugs. Shrug both your shoulders up towards your ears, hold as you inhale and as you exhale with a sigh, relax them back downwards again. Repeat 5 times using your breath with each shrug. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8f66d543-f73d-4126-b48c-c0f637358156/InHouse-Pilates-blog-7-simple+seated-neck-stretches-02-ear+to-shoulder. Blog - 7 Simple seated neck stretches. - 02 - Ear to shoulder. Seated, sit evenly on both glutes. Draw your head towards your left shoulder, without tilting or lifting the right shoulder. Relax into the stretch, breathe deeply in through your nose and sigh out through your mouth for about 5 breaths. Repeat stretch to the right. Feel like melting butter. Repeat this stretch to your left side. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/70b9b171-b9ef-45d2-8ca3-1087ea364a63/InHouse-Pilates-blog-7-simple+seated-neck-stretches-05-nose-shoulder-supported-by-hand. Blog - 7 Simple seated neck stretches. - 05 - Nose to shoulder supported by hand. Keep your nose towards left shoulder, without tilting or lifting the right shoulder. Placing the left hand on top of the head to support the neck. Relax into the stretch, breathe deeply in through your nose and out through your mouth for about 5 breaths. Repeat stretch to the right. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/de2855b3-17de-4303-bd16-7a829804aea0/InHouse-Pilates-blog-banner-7-Simple-seated-neck-stretches. Blog - 7 Simple seated neck stretches. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d2739032-c729-4130-a348-14e8a58c41ae/InHouse-Pilates-blog-7-simple+seated-neck-stretches-03-ear-to-shoulder-supported-by-hand. Blog - 7 Simple seated neck stretches. - 03 - Ear to shoulder, supported by hand. Just as you did above, but place your right palm of your hand on top of your head to support your head. Don’t force or pull your head, instead relax into your hand. Hold the stretch for 5-10 breaths while you relax into the stretch with each breath. Feel like melting butter. Repeat this stretch to the left too. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c43d5b8d-d69f-47ec-a32d-5f0e20b500f3/InHouse-Pilates-blog-7-simple+seated-neck-stretches-06-cobra-stretch. Blog - 7 Simple seated neck stretches. - 06 - Cobra stretch. Still facing forward, lift both your hands so that both your palms are facing your face. Tuck your left elbow into the crook of your right elbow (as shown). Grab your left thumb with your right pointing finger. If you find this too difficult, hold a small hand towel with both hands and continue the stretch. This is a two way stretch: Gently draw your shoulders down as you lift your hands (still clasped together) to the ceiling. Hold for 5 breaths. while relaxing into the stretch. This is a tough one! Feel like melting butter. Swop hands to repeat to the other side. https://www.inhousepilates.com.au/blog/7-simple-changes-to-make-to-your-work-station-to-prevent-neck-pain monthly 0.5 2024-06-21 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0a5766f1-1a8e-497d-bb56-51a44d6e45a5/InHouse-Pilates-blog-7-Simple-workstation-changes-to-prevent-neck-pain-while-working-04-your-head-position-force-neck. Blog - 7 Simple workstation changes to prevent neck pain while working. - The graphic on the left shows the amount of force on your neck when tilting your head forward whenever you read a text or scroll through social media for hours on end. It is far better, to lift the device towards your face and not your face to the device. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/70bce19b-39ef-4069-b6ea-b1803cd05240/InHouse-Pilates-blog-7-Simple-workstation-changes-to-prevent-neck-pain-while-working-04-Your-head-position-laptop. Blog - 7 Simple workstation changes to prevent neck pain while working. - This is especially true for laptop users, who instead of sitting at a desk, sit relaxed on a lounge chair, looking down at the laptop. Doing this for long periods WILL cause neck strain. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/de4da621-d96b-44eb-92e7-4e355cc5d2f2/InHouse-Pilates-blog-7-Simple-workstation-changes-to-prevent-neck-pain-while-working-04-Your-head-position-wear-headset. Blog - 7 Simple workstation changes to prevent neck pain while working. - if you answer the phones during the day, but still have a hand-held receiver, you’re probably have the phone in the crook of your neck and your head at strange angles. Try opting to wear a headset instead. This places your head upright, on top of neck and shoulders. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d3810d8a-c4c1-4d80-9e02-2ae07439137c/InHouse-Pilates-blog-7-Simple-workstation-changes-to-prevent-neck-and-back-pain-while-working-02-Keyboard-distance. Blog - 7 Simple workstation changes to prevent neck pain while working. - Your keyboard distance should be close enough to your body so that your elbows are relaxed on the desk and your shoulders are relaxed. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b03272bb-4b16-4153-b34b-0504f8036dbe/InHouse-Pilates-blog-7-Simple-workstation-changes-to-prevent-neck-and-back-pain-while-working-curved-keyboard. Blog - 7 Simple workstation changes to prevent neck pain while working. - You could also add a separate ergonomic keyboard to the digital device that you use. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/cf6472ee-218e-41e1-9ea8-cdd16abba8fb/InHouse-Pilates-blog-7-Simple-workstation-changes-+to-prevent-neck-and-back-pain-while-working-InHouse-Pilates-blog-7-Simple-workstation-changes-+to-prevent-neck-and-back-pain-while-working-05-Your-chin-position. Blog - 7 Simple workstation changes to prevent neck pain while working. - As mentioned before, where the head goes, the body follows. If you find that you do tilt your head forward, you are probably also jutting your chin out. Doing this places a huge amount of strain on the back of the neck, leading down the sides of the neck (the trapezes muscle) and into the shoulders. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1b6c4b7a-ee40-4c49-bf0f-9eb00c21a50b/InHouse-Pilates-blog-7-simple-workstation-changes-to-prevent-neck-pain-while-working-04-Your-head-position-alignment. Blog - 7 Simple workstation changes to prevent neck pain while working. - Imagine a ruler down your back. Draw your forehead towards the ruler and the back of your head towards the ruler to align your head on top of your spine. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6bef85b2-715d-456f-ad6d-cfa195044794/InHouse-Pilates-blog-banner-7-Simple-workstation-changes-to-prevent-neck-and-back-pain-while-working. Blog - 7 Simple workstation changes to prevent neck pain while working. Do you suffer from neck or back pain after working at your computer all day? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/a0938652-f907-4962-b43d-6941f22b3f79/InHouse-Pilates-blog-7-Simple-workstation-changes-to-prevent-neck-and-back-pain-while-working-03-Computer-screen-setup. Blog - 7 Simple workstation changes to prevent neck pain while working. - Your computer screen/s should be eye-level. This can be done by adding books or magazines under the base of the screen. Looking down towards the screen/s will cause neck and upper back strain. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7c389eca-4713-4b11-b591-4e2e6e643626/InHouse-Pilates-blog-7-Simple-workstation-changes-to-prevent-neck-pain-while-working-04-Your-head-position-text-neck. Blog - 7 Simple workstation changes to prevent neck pain while working. - Needless to say the same is true about endless scrolling through social media on a phone, causing ‘Text-neck.” (Something very evident in our teenagers today.) https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/eeb0041a-aa62-41b9-b088-47d894b51d34/InHouse-Pilates-blog-7-Simple-workstation-changes-+to-prevent-neck-and-back-pain-while-working. Blog - 7 Simple workstation changes to prevent neck pain while working. - If you use a landline for business, you’re probably answering the phone like this woman in the image. The problem is, at the end of the day, you’re almost guaranteed to be left with a sore neck and shoulders. The answer? Using a hands-free device like a wireless headset. This will ensure that your head is inline with your spine and that you will not have neck or shoulder issues. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2f603816-1225-42ab-b789-8cc1388c5ccf/InHouse-Pilates-blog-7-Simple-workstation-changes-+to-prevent-neck-and-back-pain-while-working-01-Chair-height.. Blog - 7 Simple workstation changes to prevent neck pain while working. - Starting with the height of your chair: If too low, your shoulders will be lifted each time you raise your hands to type. Too high and this will cause you to look downwards at your computer. The correct setting for your chair should be that when resting your bent elbows on the desk, they should be at a 90-degree angle. Try and sit with your back against the chair and avoid perching forward at the end of the seat. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/34de60b3-eff3-4700-a39e-97b170c0fb4b/InHouse-Pilates-blog-7-Simple-workstation-changes-to-prevent-neck-and-back-pain-while-working-04-head-position. Blog - 7 Simple workstation changes to prevent neck pain while working. - Your head should be upright on top of your spine, eyes straight ahead and not downwards. Yes, I know this sounds logical, but your head is very heavy, weighing approximately 5kg (the same weight as a puppy). So wherever your head goes, your body follows. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/23f2017b-7c79-4374-acab-5bc9739b9409/InHouse-Pilates-blog-7-Simple-workstation-changes-+to-prevent-neck-and-back-pain-while-working-06-Computer-mouse-position. Blog - 7 Simple workstation changes to prevent neck pain while working. - It doesn’t matter whether you are right or left-handed, where you position your mouse will either give you tight shoulder muscles or tight or stiff neck muscles. Placing the computer mouse too close to your body will hike up your shoulder. Too far away and you will round your shoulder to stretch forward. https://www.inhousepilates.com.au/blog/what-are-the-original-pilates-principles monthly 0.5 2024-05-30 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f2bc338f-5235-44df-887f-3245bb501444/InHouse-Pilates-blog-banner-What-are-the-original-pilates-principles%3F Blog - What are the original Pilates principles? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/what-are-the-benefits-of-doing-pilates monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/9194c759-75dd-4ac5-a8e2-91d1b588f2a4/InHouse-Pilates-blog-banner-+Health-benefits-of-Pilates+--for-ageing-adults-07-+Improves-balance. Blog - Health benefits of Pilates for ageing adults. - By strengthening your core muscles (the deep muscles of the back, abdomen, and pelvic floor) your balance will also improve. When our core is strong, the frame of the body is properly supported. (A study was done on the effects of a six-week Pilates intervention on balance and fear of falling in women over 65 with chronic low-back pain. Read more about it here.) https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2ea0d854-e463-42ee-a52f-682c253f8a61/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-11-Improves-stamina-and-strength. Blog - Health benefits of Pilates for ageing adults. - When you first start practicing Pilates, you will find that you can only do a few repetitions correctly at first. Anyone can flap through an exercise, just to get through the exercises, but few can do so correctly and incorporate all the Pilates principles. You will become stronger the more you practice Pilates and your repetitions will improve as you strengthen. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b911500a-f8ea-494d-bdd4-b92d8e751e90/InHouse-Pilates-blog-banner-+Health-benefits-of-Pilates-for-ageing-adults Blog - Health benefits of Pilates for ageing adults. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/32d757ba-cd31-4379-93e2-7f5c3b87cb5a/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-05-Improves-breathing. Blog - Health benefits of Pilates for ageing adults. - If we have bad posture, we are often “buckled over” limiting the full use of our ribcage as we are unable to allow the ribcage to fully move up and down only sideways. As a result, we become “shallow” breathers and probably sigh often as we cannot inhale enough oxygen. Having good posture improves your breathing. If your back is more upright and your chest “lifted” your rib cage will be more open, making breathing more efficient. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/65183e58-cbf2-41e8-884d-1bd74b5fd10c/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-03-Improves-posture Blog - Health benefits of Pilates for ageing adults. - Pilates helps reverse the effects of bad posture by creating muscle balance and symmetry. In other words, doing Pilates can help undo the bad posture habits picked up while working at a computer or scrolling through social media. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/51d86d54-9fa7-41cb-bd8f-e02f7be1bc70/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-14-Pilates-helps-with+sleep. Blog - Health benefits of Pilates for ageing adults. - The stress-relieving benefits as mentioned above can help with sleeping better. Try this the next time you struggle to fall asleep: Inhale through your nose for one count and slowly release your exhale through your mouth, like fogging up a mirror for one count. Repeat inhaling for 2 counts and exhaling for 2. Continue right up to 5 slowly in and 5 slowly out. Should you still not feel relaxed, continue increasing the inhale and the exhale counts until you feel relaxed and ready to slip into sleep. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/cf53cfd7-528d-4cac-920d-80629dbdb0a8/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-04-Injury-prevention. Blog - Health benefits of Pilates for ageing adults. - Pilates improves flexibility, strength, and balance, and in doing so can reduce your risk of injury. Pilates exercise has shown effectively to prevent falls in postmenopausal women by improving their balance, physical and psychological functioning, and independence. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f95fb3d7-8872-4d40-a351-6b8e15bff8c6/InHouse-Pilates-blog-banner-+Health-benefits-of-Pilates+--for-ageing-adults-15-Pilates+makes-you-feel-good. Blog - Health benefits of Pilates for ageing adults. - Pilates is rewarding and challenging at every level. It's mentally engaging; focusing on each breath and concentrating on each movement. Participants feel rejuvenated, standing taller and feeling happier than when they first arrived. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/860c99c5-5d6d-46fe-989a-d753dfa302b3/InHouse-Pilates-blog--+Health-benefits-of-Pilates-for-ageing-adults-16-Pilates-can-be-done+anywhere. Blog - Health benefits of Pilates for ageing adults. - Mat Pilates can be done anywhere. You are not restricted to a Pilates studio’s equipment. All you need is a mat or as I mentioned a bed. After having both my feet operated on to remove my bunions, the only exercise I could do was Pilates on my bed as there was no way I was able to get down or up from the floor. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/697fb380-e41b-40a4-a6f9-5d5645ace4bb/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-13-Pilates-reduces-+stress. Blog - Health benefits of Pilates for ageing adults. - Being present with each movement and consciously focusing on connecting your breath to the movement, creates a sense of calm. When you are focusing on each inhale and each exhale, there is little space to think about anything else. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d4439e57-7f8d-43c6-aa4a-a4fd064953ff/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-08-Improves-flexibility.%C2%A0%C2%A0 Blog - Health benefits of Pilates for ageing adults. - Pilates improves flexibility, strength, and balance, and in doing so can reduce your risk of injury. The more flexible we are, the easier and less painful our movement becomes. We live in a world where we are glued to our digital devices, causing immeasurable damage both to our necks and backs. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3773332c-4b30-4e0b-9578-dcb46d997a16/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-06-Improves-circulation.%C2%A0 Blog - Health benefits of Pilates for ageing adults. - The “pumping’ movement of the arms during the Hundred exercise, increases your heart rate, pumping more blood and therefore increasing your circulation. In many of the Pilates exercises, Joseph Pilates describes it as “bodily house cleaning.” https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/bc41c1d2-7e06-44ea-a00c-b4577dec1e0e/InHouse-Pilates-blog-Health-benefits-of-Pilates+-for-ageing-adults-02-+Helps-ease-back-pain Blog - Health benefits of Pilates for ageing adults. - With good posture, your back pain will decrease by having an alignment awareness and conditioning the muscles around the core which helps to promote better spinal health. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/4934b957-6d06-4863-b505-c008ddaaabe8/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-12-Improves-sports-performance. Blog - Health benefits of Pilates for ageing adults. - Pilates compliments cross-training and any other sports. Many sports like tennis, golf, and hockey are one-sided which causes the body to be lopsided and misaligned. Pilates uses both sides of the body to create a balanced strong body. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f284aaae-130e-4744-ad3b-70d16d9c66f3/InHouse-Pilates-blog-Health-benefits-of-Pilates+--for-ageing-adults-10-Strengthens-the-core. Blog - Health benefits of Pilates for ageing adults. - As mentioned before, the core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These muscles are used to support a strong and supple back and helps in maintaining good posture, and painless effective movement. When our core is strong, the muscles that support the frame of our body are then also supported. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/52f9afc4-6434-40cf-b8d8-e9eeb443a73b/InHouse-Pilates-blog-Health-benefits-of-Pilates-for-ageing-adults-09-Builds-cardiovascular-endurance. Blog - Health benefits of Pilates for ageing adults. - Moving from one exercise to the next keeps the heart rate up, keeping it up throughout the workout builds endurance. This feeds into our daily life, for example, being able to walk up a flight of stairs without being breathless. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/26d0ed03-a079-45d9-b593-e3f122140539/InHouse-Pilates-blog-Health-benefits-of-Pilates+-for-ageing-adults-01-Increases-bone-density Blog - Health benefits of Pilates for ageing adults. - Bones, like muscles, respond to resistance training. Any exercise that involves pulling on the bone to create tension, and working against gravity, strengthens the bone. This is evident in the study on ‘The effects of clinical Pilates exercises on bone mineral density, physical performance, and quality of life of women with postmenopausal osteoporosis. Another study showed the ‘Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis https://www.inhousepilates.com.au/blog/who-was-joseph-pilates-anyway monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/176c729d-76ce-48fe-a2d5-0eaf98dd81d3/3%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - At a young age, like many other children of the times, he suffered from health issues. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/69440e7e-23e5-4f6f-9845-4463727c1df3/14%5B1%5D+%281%29.png Blog - Unlocking the legacy of Joseph Pilates. - Other than the apparatus listed above and previously in this article, Joe invented many other pieces of equipment, between additional exercise equipment (like the Ped-o-pul, The Gym-in-the-Door, The Toe Corrector, Finger Exerciser, Magic Square, and Tensometer, as well as furniture. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f2a5af35-57fc-439a-84c5-19501c1155ec/15%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - Today, there are thousands of pilates teachers worldwide and millions of people benefitting from the method every day. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d39d9255-77b3-4512-b901-593e8c28f336/9%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - A hero amidst the influenza epidemic. It is said that these men survived the 1918 flu pandemic due to their good physical shape. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/031cfd6b-ae60-46a5-993f-49bfcc2255ce/11%5B1%5D+%281%29.png Blog - Unlocking the legacy of Joseph Pilates. - They patented his pieces of exercise equipment, starting with what Joseph called, “The Universal Reformer.” - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c65e130c-5041-4e6b-9cbc-fe928e15ca29/2%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - Joseph Pilates was born on 9 December 1880 in Monchengladbach, near Dusseldorf, Germany. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/67348d1e-2b39-4c15-8aec-7eb754ce23fd/5%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - 'Joseph’s father was a gymnast, which had a great influence on encouraging him to take control of his health. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d6ede2ac-e715-4229-a586-983993640ee9/9-Fun-facts-of-Joseph-Pilates-IG+%281%29.png Blog - Unlocking the legacy of Joseph Pilates. - It is said that when he was 5 years old he lost the sight of his left eye due to bullies throwing stones at him. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6648685b-c32e-448b-941b-50c4be36c158/6%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - Joseph and his brother began practicing boxing, self defense and gymnastics. He took personal responsibility for his own health and overcame weakness. - History of Pilates by Elaine Ewing, Rhinebeck Pilates . https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/caadc5f9-0a99-45e7-9f53-8fe2dbffeb36/8%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - He spent time alone in the woods observing animals and how they naturally moved. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3bb45e0f-70a1-4818-8c52-fab6d83f1477/12%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - After inventing The Barrel, he was left with the metal rings from around the beer barrels, and not wanting to leave anything to waste, he invented The Magic Circle. The Magic Circle is a small piece of equipment that we use very often in pilates classes today. Is the story behind the Barrel and the Magic Circle true? No one is totally sure. But it makes for a great story, which was yet another thing that Joe was a genius at creating. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6e1906d0-ef2e-4dd2-9499-3084bcddc9e0/InHouse-Pilates-blog-banner-Unlocking-the-legacy-of-Joseph-Pilates. Blog - Unlocking the legacy of Joseph Pilates. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f19857ab-4063-4361-9077-12da7b2d9876/7%5B1%5D.png Blog - Unlocking the legacy of Joseph Pilates. - As a young adult in during World War I, Joseph Pilates was living in England and making a living as a professional boxer, personal trainer, and even as a human statue in the circus. In 1914, the British authorities eventually brought him to an internment camp, along with other German citizens, for the remainder of the war. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/fe088d4c-f617-46b7-ad6d-1c243343d111/10%5B2%5D.png Blog - Unlocking the legacy of Joseph Pilates. - In time, he was pressured to train members of the German army and he instead decided, at age 42, to emigrate to America, where he planned to further his career in physical fitness, open a gym, and apply for more patents. . It was on the ship to America that Joe met his future life partner, Clara. Clara was a school teacher suffering from arthritis in her hands. It is said that Joe gave her a few exercises to help her hands and she soon became pain free. Sold on his technique, Clara joined him in New York City. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/89e0987b-1514-4e71-8164-d4f47c069903/12%255B1%255D.png Blog - Unlocking the legacy of Joseph Pilates. - Clients would also work out on ‘The Barrel’, which were primarily used for spinal flexibility and extension. The story behind Joe’s process of inventing the barrels is that he took an empty beer barrel and cut it in half, then covered it with upholstery. This created a “hump,” for clients to arch their backs over or do a series of exercises on. Which exercises they could do depended on the height and placement of the barrel. - History of Pilates by Elaine Ewing, Rhinebeck Pilates https://www.inhousepilates.com.au/blog/what-is-pilates monthly 0.5 2024-06-03 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/cb14bb27-c839-4c16-996a-7d23d62df3f1/InHouse-Pilates-blog-banner-What-is-Pilates. Blog - What is Pilates? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/what-types-of-pilates-are-there monthly 0.5 2024-06-03 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ae4d752e-32ca-40e8-af02-325359e87e1a/InHouse-Pilates-blog-banner-Exploring-the-world-of-Pilates-04-Cadillac. Blog - Exploring the world of Pilates. - Clinical Pilates is usually done in the presence of a Physiotherapist, using either band, Cadillac, or Trapeze as it is also known, a Reformer, or other apparatuses. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7c6a24b5-ec60-42f0-8b05-d645160d0989/InHouse-Pilates-blog-banner-Exploring-the-world-of-Pilates-03-Reformer-Pilates. Blog - Exploring the world of Pilates. - A Reformer is a piece of Pilates equipment that looks like a wooden bed, that can glide back and forth with the aid of springs to either add resistance or reduce the amount of resistance on the pulley system. Reformer classes offer a dynamic full-body workout through a series of exercises using the resistance springs. Reformer classes can be done on a one-to-one basis or as a group class. Many of the Reformer exercises are similar to the Mat exercises but have their own set of exercises unique to the Reformer. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/e3b9bac1-6a98-45c7-8bb1-25b75b757a1b/InHouse-Pilates-blog-banner-Exploring-the-world-of-Pilates. Blog - Exploring the world of Pilates. But which one is right for you? https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/6757611a-add3-4561-b3d9-be614ba8cf42/InHouse-Pilates-blog-banner-Exploring-the-world-of-Pilates-02-Pilates-Mat-class. Blog - Exploring the world of Pilates. - The basic of all Pilates, as the name says, this style of Pilates is done on the floor using a mat and can be done without any apparatus. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/1e4d80ea-d38f-4431-8be4-1b70fe0a687f/InHouse-Pilates-blog-banner-Exploring-the-world-of-Pilates. Blog - Exploring the world of Pilates. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/blog/category/Mobility monthly 0.5 https://www.inhousepilates.com.au/blog/category/Health+education monthly 0.5 https://www.inhousepilates.com.au/blog/category/Flexibility monthly 0.5 https://www.inhousepilates.com.au/blog/category/Women+over+50 monthly 0.5 https://www.inhousepilates.com.au/blog/category/Prevention monthly 0.5 https://www.inhousepilates.com.au/blog/category/Osteoporosis monthly 0.5 https://www.inhousepilates.com.au/blog/category/Pain monthly 0.5 https://www.inhousepilates.com.au/blog/category/Cancer+awareness monthly 0.5 https://www.inhousepilates.com.au/blog/category/Back+stretches monthly 0.5 https://www.inhousepilates.com.au/blog/category/Pilates+Basics monthly 0.5 https://www.inhousepilates.com.au/blog/category/Prevention+tips monthly 0.5 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0.75 2024-04-15 https://www.inhousepilates.com.au/about daily 0.75 2024-04-15 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/c7b7381b-9bbe-48ae-ad9e-64670bd099f8/Charmaine+Voigt-InHouse-Pilates-livestreaming-online-Pilates-mat-classes-for-over-50s. About - Hi, I’m Charmaine, a Pilates instructor, business owner, wife and mom. https://www.inhousepilates.com.au/home daily 1.0 2026-01-05 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/3fbc9899-c10c-46c6-9e2c-fac26ed48b87/InHouse-Pilates-live-streaming-Pilates-mat-classes-for-over-50s Home - If you’re over 50, this is your place. I’m Charmaine, based in Port Macquarie, NSW. I teach live-streaming Pilates mat classes, in the comfort of your home, so that you can do life better. Pilates is for every body and everybody, regardless of your age or fitness level. I’ve seen many beginners attempt complicated advanced mat exercises, only to find it all too hard, injuring themselves and then giving up. For this reason, I simplify and uncomplicate Pilates exercises, by breaking them up into doable bite-size building blocks, so that you gradually increase your flexibility, balance and strength, and grow into the more advanced exercises. From absolute beginners to advanced levels, I've got you covered. You will leave each class feeling calm, centred, lengthened, balanced, positive, more energised. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0d0e5b80-043e-4129-bb64-9b2ca6d9d1fa/PPWB+BLOOM+LOGO.png https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/b356545c-ee44-422b-938d-cb62b35f39ea/Charmaine+Voigt+of+InHouse+Pilates https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/99670abf-9158-4c31-b235-28da23b7c356/12%5B1%5D.png Home InHouse Pilates Charmaine Voigt demonstrating a side bend. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7adf0947-3ef5-4818-9947-e897dfb86859/11%5B1%5D.png Home Charmaine, of InHouse Pilates demonstrating side-stretch exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ce33a2da-9e77-40a2-9128-78964fd83170/13%5B1%5D.png Home InHouse Pilates Charmaine demonstrating a T-stand. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7804740b-900a-41dc-bd13-61a4e89db341/10%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating side-leg exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/42cddd60-033c-4856-878e-14cee9af55eb/9%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Teaser exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8dd83e68-3c3e-49a7-a378-7cd138d7705a/8%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating a modified Teaser exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/5161e439-3825-4179-88b9-c37dfb783ed4/6%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Open Rocker exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d25fb4f4-15cc-473c-b5ab-cd767f83fdba/7%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Double leg straight legs stretch exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/92f6e128-7edf-4aee-a395-20514af312db/21%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating a modified Open leg rocker exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/81f2136d-df9f-4b1d-935d-ab57a682ec95/20%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Open Rocker exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/55d34aac-409c-49af-b1c3-8563e54c8fb4/19%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Seal exercise on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/63ea25a8-f38a-40f5-9ff5-dc335b25b3e3/18%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Side-lying series exercise on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/dedb7333-0dca-4183-8e60-7b3baf7e83e8/17%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Side-lying series exercise on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/d644e4a3-b727-4197-92bb-4adda541c108/16%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Side-lying series exercise on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8b0e8912-bd71-421b-84d6-bf27c8bb0bbc/15%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the side Teaser exercise on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/96bbd006-4b66-4643-bcf8-70142eebfba3/14%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Mermaid exercise (legs modified) on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/f1a33017-80ac-497b-a494-004045371a0a/25%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Superman exercise on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/28f2e7d7-a279-4699-b2a7-44db1f7a07e9/23%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating Rolling like a ball exercise, on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/08bec5e2-581d-4f24-bd6e-ae5cd87e0a06/22%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Open-leg Rocker exercise on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/ed24c82d-ef87-426a-906d-dbf799b0cbde/21%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating a modified Open leg rocker exercise on a blue mat against a light background. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/abf79696-8728-4470-9cc5-b64450a6e09d/25%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating the Superman exercise on a blue mat against a light background, wearing a blue top and black pants. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2a9ce840-e14e-444d-9a9a-185ce6c46f26/23%5B1%5D.png Home Charmaine of InHouse Pilates demonstrating Rolling like a ball exercise, on a blue mat against a light background. https://www.inhousepilates.com.au/faqs daily 0.75 2024-04-15 https://www.inhousepilates.com.au/basic-mat daily 0.75 2025-07-10 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/8150c7cd-105f-48b0-a7c9-94e99e64a919/InHouse-Pilates-Basic-Mat-Group-Class https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/01d4fc20-02ed-4a71-b10f-e967909b9552/InHouse+Pilates+Booking+a+class+instructions. https://www.inhousepilates.com.au/intermediate/advanced-mat daily 0.75 2024-05-27 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2da95468-e37a-4d3d-8cfc-a47cfff128c9/InHouse-Pilates-Intermediate-Advanced-Pilates-Mat-Classes Intermediate/Advanced Mat Pilates Classes - Where your continuous hard work pays off. At the Intermediate/Advanced level, it is expected that you have attended regular or participated in regular Pilates practice for more than six to twelve months. You are all too familiar with the Pilates breath and don’t even think about connecting your breath to your core, or connecting your transverse - as it happens automatically. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/2f06b88e-eb24-4684-a6c9-5efa9231dcb0/InHouse+Pilates+Booking+a+class. Intermediate/Advanced Mat Pilates Classes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.inhousepilates.com.au/beginners-mat daily 0.75 2024-04-18 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/7493bd54-ea1e-448f-b8c4-35e226178715/InHouse-Pilates-Beginners-Mat-Group-Class https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/850ba18c-f233-4dba-9db9-7cd35ca0d85c/InHouse+Pilates+Booking+a+class+instructions. https://www.inhousepilates.com.au/terms-of-use daily 0.75 2024-05-27 https://www.inhousepilates.com.au/privacy-policy daily 0.75 2024-06-03 https://www.inhousepilates.com.au/waiver-form daily 0.75 2024-04-15 https://www.inhousepilates.com.au/404-error-page daily 0.75 2025-04-05 https://www.inhousepilates.com.au/one-on-one-pilates-sessions daily 0.75 2024-04-18 https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/84add269-2b75-429d-83b1-96f1cdb79567/Untitled+design+%2815%29+%281%29.png https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/0808d834-5a87-4d15-b8cb-f9b6d69b7928/InHouse+Pilates+client+testimonial. https://images.squarespace-cdn.com/content/v1/5ed84cafde6325257e2cd03c/143751bf-7cbe-40b3-805a-601ae84673d6/InHouse+Pilates+Booking+a+class+instructions.