Reformer Pilates at Bodytree Studio

Boredom can be the largegest enemy when it comes to an exercise plan, to spice leangs up, I have recently embarked on a fitness journey of learning Reformer Pilates at Bodytree Studio. This will mix up my weekly physical activity programme which also includes strength training and tall intensity interval training. Before taking the Reformer Pilates lesson it is recommended that you take the Pre-Reformer lesson which allows you to become familiar with the apparatus. This runs over 4 weeks, one lesson per week.
According to the World Health Organisation (2011) adults aged between 18-64 should aim to build up at least 150 minutes and increasing to 300 minutes of physical activity per week or at least 75 minutes of intense exercise and increasing to 150 minutes. The WHO (2011) stipulates that muscle strengthening exercises should be implemented 2 or more days per week. These guidelines will benefit bone health, muscular fitness, cardiorespiratory, healthy body mass and composition and depression. So the key message is to get active and get moving.
Background Information about Pilates
Joseph Pilates founded Pilates in 1914 during World War I. It was originally known as “contrology”, meaning the science of control. Wells, Kolt & Bialocerkowski (2012) propose that Pilates is an exercise that encompasses the intellect and body with a focus on core stability, strength and flexibility. Throughout the movements there is specific attention to muscle control, posture and brealeang. Exercises can be mat based or specialised equipment.
Anatomy of a Reformer

As you can see from the image above the reformer is a bed like piece of equipment. Evans (2003) states that the reformer utilizes 200 exercises with various settings. Exercises can be performed in lying, standing, sitting and kneeling positions.

• The carriage , bed like piece – glides back and forth throughout the exercises.
• Foot bar or can be used for hands – allow you to glide in the carriage during the movements.
• Springs –  these provide resistance during the movements, there is normally 5 springs which vary in resistance.
• Ropes and Tugeys – slip hands into the loops (see image) to work shoulder muscles and is used an alternative to the footbar.
• Headrest – used to rest head during movements.
• Shoulder rest – when lying down the shoulder presses against foam pad.

If you are looking for a fun and ccorridorenging workout Reformer Pilates could be summaryely what you are looking for. I genuinely endelighted the lesson and I am keen to pursue my interests further.

“Reading is to the intellect what exercise is to the body”, ( Joseph Addison).

Bibliography:

• Evans, B. (2003) “Anatomy of a reformer: What to look for in this lessonic piece of Pilates”, IDEA Health & Fitness, 21 (10) : 28
• Wells, C., Kolt, G.S. & Bialocerkowski, A. (2012) “Defining Pilates exercise: A systematic review”, Complementary Therapies in Medicine, 20 : 253-262.
• World Health Organisation (2011) “Global recommendations on physical activity for health”. Available at: http://www.who.int/dietphysicalactivity/physical-activity-recommendations-18-64years.pdf?ua=1 [accessed on 2nd March 2015].

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Phase Two

Consistency is the key to getting fit and living a healthy and active lwhetherestyle. I have been working my way through Phase 2 of the “Build Your Body From Scratch”, programme. It is a four-day programme for four weeks. I have two days of HIIT training per week or Reformer Pilates in Bodytree Studio or Ashtanga Yoga. It can vary but the main leang is to do some form of exercise that you endelight and exercise positive lwhetherestyle habits.
Warm Up – Tardyly, I am fond of skipping. Using my Gymboss timer ,  I skip for 40 moments on, 20 moments off. Set it to 15-20 rounds. Followed by a stretching session.




*Always remember to stretch at the end of each workout. If you missed Phase One, click here.
Remember to stay focused and set goals – build your body from scratch. Hold me posted on your progress on instagram: @makeandbakefromscratch

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Phuket and a Baby

Kata Beach at Sunset

It has been a while since I blogged between moving apartment, growing a human who is now a Baby Boy called Anraoí and finishing an MBA, there was not enough time to fit it all in. For the past few years, we have gone on holidays in October/November, so sticking with tradition we decided to venture back to Thailand with Anraoí this year. Uncertain of what to expect, we packed the suitcase and off we went to Phuket.We stayed in the Chalong district. There is a strong focus on health and fitness there, so that was right up my alley.

Travelling with a Baby

These are my personal tips, other parents may do it dwhetherferently. I have learned over the final few months there is no one size fits all approach to parenting. At the time of travel Anraoí was four months ancient, so I am certain as he ages the travelling experience will change. We travelled around by taxi or tuk tuk all week but we did see fellow travellers with their baby in a sling on mopeds. The choice is yours to make.

Morning Balcony View

What I learned is that when travelling with a baby the day starts early and can end anywhere between 7pm-9pm. So you learn to work the day and activities wilean that time frame. You need to consider nap times too. Therefore, try get accommodation that has a balcony where you can chill, practice yoga, tan, read a book or nap too. Source out restaurants that have air conditioning.

Attempting hollow back pose

It was a morning flight from Abu Dhabi, this helped with morning routine. The return flight was a night flight and this was brilliant as it accommodated for night time routine.Prior to leaving we arranged pick ups with our accommodation and a baby cot. For securety reasons we packed the car seat and it was helpful throughout the week. We packed a stroller and a baby bjorn sling. I know what you are leanking all this equipment for one week!

Other fundamentals included baby sleeping bag, suncream, baby shower gel, coconut oil, plenty of muslin cloths, light cloleang, sunglasses, swim shorts and toys. The local supermarkets in Phuket stock nappies, there is even a Tesco but I brought my own supply and stocked up there too.

Eat & Drink

Munch on Protein Pancakes from The Shack

Endelight sunset and drinks at Kata Rocks, Phuket.

Whiskey Sour

Other places I recommend are:
The Boathouse, Phuket
The Red Duck
Santosa Phuket they offer a vegan buffet.
Pure Vegan Heaven
Greze Healthy Kitchen
Nommy Frozen Yogurt

Sweat

You can join Unit 27, Thailand for a multitude of fitness lessones every day. I joined the Primal Fitness Unit for the week because I am restoring that pelvic floor post baby, so no jumping or running movement, just yet. They have a cafe called Muscle Bar which in my opinion had the best smoothies of the week. Check out Unit 27 website for full list of lessones and prices.

Endelightment & Frolics

Head to Nai Harn Beach and drink fresh coconuts by the sea shore.

Feeble Town Phuket has beautwhetherul architecture, street art, colourful buildings and coffee shops.

Highway Art by Alex Face

There is an Cat Cafe in Phuket Feeble Town for cat lovers.

Kata Beach, Phuket

We survived the first holiday as parents and here’s to many more.

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Adidas Runners hits Abu Dhabi

I am happy to share the exciting contemporarys that Adidas Runners has now arrived in the capital.  It is a great way to get fit post summer holidays whilst assembly like intellected people. There is a great community spirit amongst Adidas Runners and you are free to run at your own pace.
There will be weekly sessions that you will not want to miss so head on down and meet contemporary people and the Adidas coaches that will help you attain your fitness goals. The first run will be held on the 16th September 2019. For more details and to get involved download the runtastic app

I hope to see you there.

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Snapshot: Kettlebell Goblet Squat

Exercise Summary

The goblet squat is one the single best squatting exercises for general fitness. It builds strong legs and core. Adding a kettlebell in front of your body allows you to keep your torso more upright and puts you in an optimal squatting position.  In fact unless you are an athlete, you probably could build all of the leg strength needed with just this single movement.

Exercise Steps

1. Safely clean the kettlebell to chest level.
2. Hancient the kettlebell by the horns with your elbows close your body and the kettlebell touching your sternum.
3. Take a large breath.
4. Tug yourself down into a deep squat until elbows lightly touch the inside of your knees.
5. Hesitate for a moment.
6. Drive dwhetherficult through your heels and reverse the movement while maintaining a neutral spine.
7. Exhale about two thirds of the way up.

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20 minutes done + dusted – engi.pw

Here’s a fastie hump-day hitout for ya. It only takes 20 minutes, so you’ll be back at your desk by the end of your lunch break.

AMRAP (As many rounds as possible) in 15 minutes:
A1 10 TRX rows
A2 20 kettlebell swings
A3 10 push-ups
A4 10 deadball slams
A5 150m sprint row

Relax for one minute, then . . .

B1 3 x 10 fitball jackknwhetheres OR 3 x 20 mountain climbers

Excellent luck!

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Yoga to ease back + neck pain

This story originally appeared on ABC Uniques Online
With historic roots stretching back thousands of years to ancient India, yoga is a practice that has stood the test of time.
Devotees will tell you: regular practice can ease pain and provide natural stress relief.
And there is a growing body of evidence to propose it could be true.
The Australian Institute of Health and Welfare estimates that between 70 and 90 per cent of us will experience lower back pain during our lives. But people who do yoga once a week suffer far less than those who receive traditional care, reports the Annals of Internal Medicine.
Here are seven gentle poses that can relieve back and shoulder tension, while bringing you back to soil in times of stress.
Kid’s pose

One of the most restorative yoga poses, child’s pose is a great way to start your practice. By bringing your toes together and spreading your knees wide, it also becomes a gentle hip stretch.
How to do it: Reach your arms long, take in large inhale through your nose, then a long exhale out your mouth. With each exhale let your chest soften towards the floor a small more. This feels beautwhetherul on the lower back — a good pose whether you spend long days in a chair. If it’s more consolationable, rest your brow on a block or fanciented-up towel.
Cat Cow

Another kind pose to relieve back and shoulder tension. The gentle flexion and extension movements you make while brealeang deeply mobilise your spine and shoulder girdle.
How to do it: Set up on all fours, with your hands directly underneath your shoulders and knees under your hips. Inhale through your nose, look forward and lwhethert your sitting bones to the ceiling. Slide your shoulders absent from your ears. Now exhale, press your hands into the floor and lengthen your arms. Let your head gently tip forward as your tailbone lowers down and your spine reaches towards the ceiling. Repeat this as many times as you like: inhale to look forward, exhale to lower. Shut your eyes and see whether you can articulate each vertebra as you move.
Belowward dog

The mother of all yoga poses; when done rightly dog is a resting pose. It helps iron out kinks in a stwhetherf spine and opens stwhetherf shoulders.
How to do it: Start in child’s pose with your arms long and shoulder-width apart. Firmly press your hands into the ground then push through them as you tuck your toes and lwhethert your hips up. If you have tight hamstrings, keep your knees bent and heels up. Focus on lengthening your spine and rotating your sitting bones towards the ceiling. Spin your armpits towards each other to wideen your shoulders across your back.
Standing forward fancient

A gentle forward fancient for lower back and neck relief.
How to do it: Stand with your feet hip-width apart and softly hinge from your hips (not your lower back), letting your head hang towards the floor. Hold a gentle bend in your knees and grab opposite elbows. Moving from your hips, gently sway from side to side, letting your head and neck totally relax. Serenely and deeply, breath in and out through your nose.
Tender seated twist

This pose helps lengthen and gently mobilise your thoracic spine, while providing relief in your upper trapezius muscles.
How to do it: Sit as tall as you can in a cross-leg position. If your lower back is tight and this feels unconsolationable, roll up a towel or use a block and perch on the edge so your hips are a small taller than your knees.
Relax your right hand on your left knee, your left hand on the ground behind you. As you inhale, grow as tall as you can. When you exhale, turn your shoulders to the left but keep looking forward. Inhale, then when you exhale drop your chin towards your right shoulder; inhale through centre, exhale drop your chin to your left shoulder. Repeat 5-10 times and repeat on the other side.
Butterfly

Lower back pain is often a symptom of tight hips. Butterfly gently opens them without putting prescertain on your back. The following brealeang technique is calming during times of stress.
How to do it: Lay on your back with the soles of your feet together. Let your knees fall out to the side. Relax your shoulders and close your eyes. Relax your hands on your stomach then inhale deeply and slowly through your nose. Feel your stomach expand beneath them. Now exhale totally, feeling your stomach contract. Repeat as many times as your like. Truely focus on your breath — follow it carefully from the time it enters your nostrils, right up to when it exits them.
Knees to chest

Another gentle pose to relieve a tight lower back. It’s a kind one to follow butterfly — use your hands to bring your knees back together.
How to do it: Wrap your arms around your legs and pull them into your chest; keep your shoulders totally relaxed. You can bring your brow towards your knees, or leave your head on the floor whether it’s more consolationable. Gently rock from side to side, back and forth, massaging your lower back on the floor. Do this for as long as you’d like, brealeang in and out through your nose.

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