Pilates gives you a strong bum and here's why you need one!

I want to talk to you about your bum!

Did you know that a good, strong pair of gluts is actually super important for the health of your back.

Most of us, given the choice, would like a toned bum, and to look good in our jeans, however, with all the chaos and emotions of this lockdown period a) it’s not priority one and b) sitting at home all day is not conducive to the sporty, healthy look.

But spending some time strengthening your bum could be a saving grace for future (or current) back pain .. plus the side effect of your bum feeling a bit pert is a much appreciated plus.

A good, strong bum supports the spine and keeps the pelvis stable which is pretty essential to keep up walking and moving properly and all the bits doing the right things. When the bum is weak it puts pressure on the low back to do all the work hold us upright.

Pilates helps you tone and strengthen your bum, which actually helps relieve lower back pain and support the whole spine, along with the help of abdominals. Pilates (both on the Mat and the Reformer) strengthen the abdominals too, of course.

Having a shapely bum might be nice, but having a strong bum makes you feel good, in balance and moves your body more efficiently, and this what is important. You don’t have to go mad but a bit of strength and tone in your gluts can really make the difference and Pilates can get you there.

A strong, supported spine keeps you young and, since we are younger for longer and we need our bodies to keep up with our full juicy lives it goes without saying .

“You are only as young as your spine is flexible” - Joesph Pilates

You can move with ease and grace when your hip area is balanced, and muscles are doing the right thing at the right time. The whole body is supported and you can do your things in flow, pain free and feeling fantastic.

Looking good in jeans is great, but being strong and feeling good in jeans even better.

Here is the second video in my fundamental series where I explain good technique and keys moves to get you the results your looking for..

And I’m feeeeling glut....bam bam baa bam baa baa bam bam ba bam

Regular Pilates can boost your long term immunity.

The advice out there can be confusing as to whether or not to exercise during the Coronavirus and how much. There is a popular misconception that exercise can actually depress the immune system however, the evidence supports that it’s important for us to move and exercise, as James Turner and John P Campbell, both professors at the University of Bath, write in their article arguing for regular exercise Conversation based on their own 2018 review about exercise and immunity.

Staying fit, healthy by exercising, eating well and sleeping well is going to have many benefits through this situation and beyond.

Of course, it would make sense that getting stuck into intense exercise when you are not used to it could be detrimental - “It is fair to say that a large increase in exercise intensity and/or duration, especially in people new to exercise, might have transient negative effects on the immune system,” says Jeffrey Woods, a professor of kinesiology and community health at the University of Illinois in Urbana-Champaign, who studies exercise and immunity, that isn’t going to be the case for most of us keeping up some level of health and fitness at home and most people will be sensible.

Therefore - kind of logically - too much exercise, and certainly starting from nothing, a new and rigorous regime is not a great idea and can put too much pressure on the body, making it more vulnerable (at a vulnerable time) than making it stronger. But equally, no or minimal movement at home, staying sedentary and is not good for us either and can have a depressing affect on the mind as well as the body. A study a Harvard medical review suggest that movement, like Pilates, is really good for our mental health.. Result!

Pilates is simply a perfect practice to keep you strong, flexible, mobile, with tone, balanced and with coordination… and sane.

For me exercise, in particular Pilates, is a must and essential to my physical and emotional wellbeing. Always.

Me, I like my Pilates to get my heart rate going a little - not so much we are a drenched in sweat and stressed, pushing ourselves to the limit at the expense of proper technique - but so we do get blood flowing, glowing and raising endorphins, getting the most out of each exquisite Pilates movement and all the benefits.. Deliberately dynamic, if you will.

Pilates makes us feel so good by focusing our attention on deliberate movement and honing our concentration, combined with breathing correctly and re-oxygenating the blood, this can be incredibly calming and reducing the detrimental effects of stress and anxiety. The muscles get a workout but so does the nervous system and the immune system.

Pilates dynamic and energetic - definitely not boring and or the easy option, but not so rigorous as to cause stress to the body.

You will feel you worked the next day but will be able to walk… hopefully.

If you feel like a class with me book here

Below is an example of how I like move through some Pilates abdominal exercises - getting technique correct, while getting a the circulation going and making the most out of the movement in the muscles and in the internal systems (circulatory, respiratory, nervous, for example..)

It’s good for the body inside and out.. what’s there not to love..

Thank you and see you soon for the next in the series..

In health and happiness and more health

Laura X

It's always Darkest before the Dawn

This passage was sent to me by a friend.. I really liked it and found it reassuring.

It's not easy to know how to feel, or what to do, or not to worry what the future might bring on a micro or macro level. It's awful for those who have been directly affected by the virus and lost their lives or people they they love. It's awful for those that are losing their livelihoods as society locks down.

Frankly it is a serious, broken mess.. right now but…

I believe, like a personal "Dark Night of the Soul" where a person has to hit rock bottom in order to rise back into a better, happier, more conscious life, re-learning and un-learning and healing ghosts of the past - this is what is happening to humanity....

The universe has said STOP. ENOUGH.. Go to your rooms and think about what you have done!

Humanity must unite, treat the earth and environment better, slow down and live life, be kinder to themselves and each other. Stop the frenetic pace, the mindless consumption, the relentless striving, the 24 hour contact with work, the pressure, the pollution, the war against other humans.

The lockdown is providing a space for nature to repair itself as we take ourselves out of it’s path. The factories a not working so they are not polluting and China can see sky for the first time in years. Fish and even dolphins have returned to Venice’s canals now the tourists have gone.

Of course this leads to other problems.. the people who’s livelihoods that depend on China’s industry and Venice’s tourism, for example…

It means we have to do EVERYTHING differently and society will change. I don’t have the answers but I do have faith and I do have hope. I know we are agile and and resilient and life will go on and we will thrive once more. I find it reassuring to think this way. I can’t think in the catastrophe..

It’s going to be okay in the end so if it’s not okay it’s not the end. -

Maybe I’m naive, but it helps me though.

How we think about and face the things we have in front of us directly effects our experience of them, so try and fear less and see the adventure and possibility. There is a lot to be grateful and thankful for.

So on a micro level, take this time at home to clean your things, throw stuff away, spend time with your kids, get into your work in a new way, be by yourself, meditate, slow the eff down and give yourself the permission to take this time to reflect, reset, prepare for a new tomorrow. Try not to worry. There will be relief to help us get through financially and there has to be optimism.

Move your body - Pilates will lift you.. Feeling sluggish and stiff will bring you down so expand into your days and stretch, move and connect. I have made a a couple of Mat Pilates videos in the last couple of days so you can get on your living room/bedroom floor at home.

As always, listen to your body, go within your limits and taken responsibility for yourself in class. Have fun!

Thank you. In health and happiness

Laura X

Great News - If your friends are fab then you probably are too.

I have great news for you if, at this time of year, your “New Year New Me” plans and goals - Oh so shiny a month ago - have blurred and gone out of focus.

The “Old You” is just fine!! - Oh yes she is! You just need to believe in her and be kind to her. No need to change - She’s fab - Just look at your friends.

The feather bird, the man by his friends is known..…Hungarian Proverb

The women in this picture with me have been my friends for more than 20 years, through the ups and downs, the laughter and the tears.. We’ve shared it all. They have seen me at my worst and at my best. I love them to bits and I feel so blessed to have them.

Last weekend they came to visit me in Barcelona and I didn’t stop laughing and we had an absolute ball. They are diamonds every single one of them…. Could I so different from these amazing warm, kind, accepting, talented, humorous, generous women?

We are so hard on ourselves sometimes, and think we should be different, or do things differently or be better, always striving and producing to get validation that we are enough?

It was so natural, warming and comforting to be connected to times gone by and to the “Old Me”, and be reminded that who I was, is who I am still. That I am accepted and loved for who I am, and have always been.  I haven’t changed… and neither have my girls.

I think I thought I had changed as, when I first knew them all, in our early 20s, I was a bit of a loose cannon and very unsure of myself and my place in the world, I was lost, anxious and insecure. 

I thought it was a freak accident I had such fabulous friends.

I feel I have it a bit more together now, am more grounded, in control, responsible and all the grown up things.  Now I am fit and healthy, married with a daughter, invested and successful in my business, with my own little Pilates studio in Barcelona, teaching Pilates Reformer classes - I am officially living My Dream, it’s true - Yay!

This seems a long way away from the girl with Bulimia that drank too much wine, had a string crumby jobs and did not believe in herself.

But whilst I have been on a massive inner journey to find self love, worthiness and all the good stuff, I am delighted to be reminded that, despite being anxious and irresponsible in the past, I always was kind and warm, committed and accepting, and brave and had faith in the universe, if not myself. My friends are reflection of this as they share similar qualities and more.

Essentially the same qualities helped me beat bulimia, mother my daughter, work with my Pilates clients and turned my life into a life I love living.

My friend’s strong qualities and love and respect for each other, are why our friendships have stood the test of time, and why my newer friends are also magnificent women that I adore.

The essence of us stays the same and while we can change our behaviour, our approach and our circumstances we don’t really change what is in our heart. And the people we love connect with us through our hearts. So people who love you for who you are, always do.

Look around at your friends and you will see who you are..

This doesn’t mean not to try and be a better version of yourself, or to not go for what you want. There is nothing wrong with making big changes in your life, indeed we must, but doing them from a place of integrity with who you are is what leads to successful and sustainable change.

It has to fit in with you or it wont work. I think sometimes we make the mistake of thinking that we need to be different to get to where we want to go.

You are enough already, and what you want and how you want to be is already a part of you - or you wouldn’t want it.

When I think about it, my business, my Reformer Pilates classes and my teaching style are all about acceptance, kindness, commitment, showing up, courage. So there is a lot to be said in staying true to yourself as you follow your dreams, and I practice what I preach.

So out with the New Me and in with the Old and here’s to good friends, good times, celebration of life, being kind to yourself, and love.. and being the best version of ourselves whatever that is today.

P.S. Of course, I still love wine

Love laura X

Why Self Acceptance is essential for your health and happiness.

I often get asked the question “What is the single most important thing I can do for my health and happiness”? … And I’ve given the roots of emotional and physical wellbeing a lot of attention in my life and work.

Logic goes to practical things like drinking water, sleepling more, Pilates (of course) , movement and meditation but, while all these a really important part of your day for your physical and emotional wellbeing, there is a foundational piece from which the rest is built on.

You can drink as much water as you can, sleep 10 hours and meditate for days but if you do not accept who you are, and continue to internally criticize everything you do, or the world around you, then you will not experience optimal health and happiness.

Self Acceptance is where is all begins. Be mindful of how you talk to yourself as you go about your day. Do you berate your self constantly? Do you compare yourself to others? Do you call yourself names even?

Would you talk your child like that? Or your best friend?…. I didn’t think so.

Be really kind to yourself. You are doing a great job and are perfectly imperfect just the way you are. You are enough and don’t have to be anymore or do any more.

Catch yourself when you do feel bad about yourself. What do you say to yourself? Is what you are saying to yourself actually true? Probably not- change the words - give yourself a bit of compassion.

It goes deeper than this of course, and you need to know that your thoughts, needs, values, desires are valid and all have a place. Critical self talk is often someone else’s but it’s all okay, and you are worthy of love and belonging. Accept yourself.

Life, and raising a family is not always easy, so be on your own team, right from the heart. More than just a cheerleader but a deep knowing you’ve got this.

Acceptance of others is also important to be balanced and happy. If you don't accept what's going on for you, past or present, then you get stuck in judgements and resentments and the stress these emotions have on your body can wreak havoc and illness can manifest..

"To carry a grudge is like being stung to death by one bee" Anonymous

You can't make good, new choices for yourself when you are unaccepting. Accepting doesnt mean condoning or saying “it's okay”, not at all, so many things are "unacceptable" but accepting allows you to take constructive action or move forward and make your peace.

In accepting people and situations around you, including your stress levels, your crazy boss, your challenging kids, it's absolutely essential to accept yourself.

Studies have shown, one in particular by Harvard Medical School that self-acceptance has physical and emotional benefits.

So how do we do it?

We have to accept others. When you accept others you can accept yourself. You will feel light and free. Let that stuff go!

Acceptance exercise..

Just for one day try and notice how you are judging and when you do catch yourself breath deeply and choose to Let it go. You can even say "I let you go".. Then consciously go through your mental list - accept your parents, your boss, your spouse, and people who have hurt you in some way. There might be things you cannot accept, but that's okay, just accept that you aren’t ready yet. One day you will be and you will feel light and free and alive. You can decide if you its worth doing again tomorrow, no pressure - self acceptance all the way. I talk you through it in my live.

We have to take responsibility that our feelings about people and stuff are our own construct, and we have a choice to feel better about things.

"There is nothing good, nothing bad -thinking makes it so" Yogi Bahjan.

True acceptance can transform our lives.

4 Ways To Reset Your Body After Summer

It's September and I always feel so excited this time of year.

New beginnings and promising adventures, more so than at New Year, for me. Remembering the start of a new school term, new shoes, new classes and new possibilities, this time of year still provokes that excitement and positive expectation of all the new things to be discovered and learned.

Its so fresh and exciting

To fully embrace the new season with zest and gusto getting your body reset is key feeling on top of it.

Here are 4 ways that I swear by, that get you going first thing and set you up for lovely autumn days.

DRINK A GLASS OF WATER FIRST THING

It’s been said a million times, and I was trying to think of something more original to say to you, but a large glass of water first thing really is absolutely essential to hydrating you after 6 of 8 hours of sleep. Hydrating the body first thing encourages a consistent blood flow to the skin and flushes toxins from your system. Drinking water just helps prevent kidney stones developing and protects the colon and bladder from infections. It boosts your metabolism, helps create new blood cells and muscle cells which gives your whole body a reviving boost.

Let’s do it - One large glass, first thing - either room temperature, or warm but not from the fridge. You can add a bit of lemon or mint, but the water is the most important.

MOVE YOUR BODY

Doing some form of nurturing exercise or gentle stretching will really set you up for a great day physically and emotionally. I am biased, because Pilates and/or Yoga first thing in the morning is my personal elixir of life, but I would suggest at least 10 minutes to get the blood flowing, wake up your muscles, keep your spine flexible, get your endorphins going and boosting your metabolism. You will never regret it. I have some videos on my youtube channel that might be useful .

Let’s do it -This one for a Pilates for a balanced body might suit you https://youtu.be/LkUOhp6SEB8

If you are in Barcelona and fancy making a commitment to moving your body and getting strong from the inside out, check out my New Reformer Classes

FEEL GRATITUDE

I cannot tell you how much being in a state of gratitude is good for your body, health and wellbeing. It might sound a bit woo woo but the vibration of gratitude is so high that being in this state is shown to have really positive effects on your psychological health and your physical health too. The research shows that people who are grateful and appreciative also recover more quickly. In his formal GRACE study of recovering Heart Attack patients Jeff Huffman finds that as a result of feeling that in-the-moment gratitude for one’s health this had strong associations with health and recovery. Gratitude is prevetative and restorative.

Let’s do it -Write down 10 things each day that you are grateful for. It can be anything, like having a nice cosy bed, the colour of the sky at dawn, your childrens laugh as they leave for school, your two working legs that get you around, living in a peaceful country. There are literally a million things to be grateful for most of us, and paying attention to them will serve us well.

BE PRESENT

Bringing yourself back into the present moment, and not rehashing a story from the past, or a making a prediction about the future is a great way to stay out of anxiety and overwhelm, and give you that reset you need for a new perspective to get you on track for new adventures and projects.

I can really relate to this, as I often get stress and anxiety, worrying about all the demands on my time and obligations I have to fulfill. Being present keeps your stress hormones on an even keel keeping the harmful effects of cortisol and adreneline from wreaking havoc on your health. I find being present helps me get on with my things with more focus and success, and out of procrastination and catastrophising. You can enjoy your life when its actually happening instead waiting for life to happen. It’s a classic but Ekhart Tolle’s The Power Of Now is a really good book on being present and why this is so important for a full and happy life.

Let’s do it -Sit on the floor in easy pose or in a chair and close your eyes. Bring an awareness to your breath. Breathe in for 5 seconds, hold for 5 seconds and breathe out for five seconds slowing your breath down to 4 breaths a minute (1 full breath every 15 seconds). You will feel present, calm and like time has slowed a little bit. 1-3 minutes is a good start.

If you are in Barcelona and would like to make a commitment to your physical health have a look to see if my Introductory Offers Interest you? Your body needs to keep up with your life, so it could be the moment?