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Deb's Pilates

Phone: +61 410 621 157

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20.01.2022 HOW TO MAKE EXERCISE A HABIT If you're making a few healthy lifestyle resolutions for 2020, exercising regularly should definitely be on your list if not at the top, then close to it. But to make exercise a natural part of your routine, it needs to become a habit. Why? Because the more you do something, the easier and more automatic it becomes, and the more likely you'll be to keep doing it. "We are what we repeatedly do. Excellence, then, is not an act, but a habit."... Chances are you've seen this popular quote before often attributed to Aristotle, it was actually written by American philosopher Will Durant. And it sums up what a habit is rather neatly: it's simply something we repeatedly do until it becomes second nature. And as Durant pointed out, habits can lead to excellence, which is great news for your exercise routine. But how long do you have to repeatedly do something until it actually becomes a habit, as natural to you as brushing your teeth or eating breakfast? Well, it turns out there's a scientifically researched answer to this question. A 2009 University College London study, published in the European Journal of Social Psychology, found that it takes anywhere from 18 to 254 days to form a habit, with the average time being 66 days. So, now that you know how long it takes, what positive steps can you implement to make exercise a healthy new habit? 1. Be intentional. It’s much easier to follow through on a clear and well-thought-out plan, so decide what you're going to do, when you're going to do it, and where you're going to do it. It’s a good idea to choose a time that works well with your schedule, and you can also set a reminder on your phone in case you get distracted. 2. Be prepared Pack your gym stuff the night before and put your bag at the door so you don't forget it. It's always worth doing a bit of prep to make sticking to your resolutions that much easier. 3. Do what you enjoy Find it harder to work out on your own but enjoy doing group exercise? Join that exercise class you've been wanting to try. Love running? Grab your shoes and hit the road or join a running club for social interaction and support. Remember, the more you enjoy doing something, the more likely you’ll be to stick with it. 4. Recruit a workout buddy You've probably heard this before, but it really does work. Find a friend to work out with you, so you can motivate and support each other on your shared fitness journey. Plus, it’s just more fun to exercise with a buddy. 5. Be kind to yourself Skipped a workout? It happens just don't, well, make a habit of it. Consistency is key when forming a new habit, so be sure to make your next session. It's also important to feel good about the positive steps you're taking. Don’t forget to rest up too.

20.01.2022 Anyone interested in sharing a Reformer Session with another lovely lady on Monday’s? New to Reformer is good. It’ll only cost $40.

19.01.2022 4 weeks ago I had a full hip replacement. It’s been a journey, still not great but thanks to my Pilates training, hydrotherapy and lots of rest am progressing well. This week I will eliminate my walking stick. Thanks to you for your kind words and encouragement

18.01.2022 If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young. Joseph Pilates.If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young. Joseph Pilates.

17.01.2022 Wishing you all a happy Christmas time. Together and apart. xo

17.01.2022 I just need a drum kit for my next class

17.01.2022 ANY SPECIAL REQUESTS FOR CLASS ON FRIDAY??

17.01.2022 PILATES NECK RELEASE WITH A CHIBALL For those of you who get very tight through the neck and you’re looking for a gentle and easy exercise to do at home, I’m going to recommend these 2 exercises: so one is called No Circles, and one is Head Clock. So all you need is a training ball, and you’re going to deflate the training ball so it’s just half-way full of air, and you’re going to place it down onto the mat....Continue reading

15.01.2022 Pilates Class 7:30am Friday PLCPilates Class 7:30am Friday PLC

15.01.2022 Hi Everyone, How are you doing? I'd love to hear from my many participants. I've certainly struggled with social distancing initially as I'm a social person used to having many conversations a day and being engaged with many people through teaching. I miss my coffee with my friends and especially miss my family in Newcastle and Canberra. I really miss the contact and watching my 3 Granddaughters growing up. Thank goodness for Zoom and FaceTime. How are you coping with doing e...xercise on your own? As you know I'm a Personal Trainer and am quite blessed to have wonderful clients who I am missing. My great love is Group Fitness. I can't tell you how much I am missing teaching my classes. My passion is Pilates as it has helped me so much physically and mentally with managing pain and maintaining strength and flexibility. Its a thought provoking way to focus on specific muscle groups and work with breath and flow. My Body Balance class I sadly miss as I find it challenging and thoroughly enjoyable to teach. I appreciate the music and movements but most of all watching my participants exploring the challenges and just simply loving it. I have had many requests for an online class which I am still considering. If you feel a need just let me know. I may do some small classes so they can be more personal and structured to your needs. There are so many online classes which I know many of you are enjoying. Exercise helps us mentally as well as physically so keep some movement going. A walk around the block is just a good tonic for everyone. Remember, if you're struggling don't forget to reach out. I MISS YOU Love and best wishes, Deb

14.01.2022 A rare archival photo of Joe Pilates demonstrating the Teaser.

13.01.2022 Pilates always helps in these times

12.01.2022 A common exercise in Pilates. The Spine Twist. This helps to explain.

10.01.2022 What to do when it rains? Join me for BodyBalance 10:30am at Plc Woy Woy

07.01.2022 Not much choice in your local supermarket at the moment? One month before Joseph Pilates arrived at Knockaloe Camp in September 1915 the daily food ration was f...ixed by the Isle of Man Government as follows: Knockaloe Camp Dietary Owing to numerous complaints having been made by Prisoners of War respecting their Food, it has been decided to discontinue the existing dietary on August 12th. On and after that date a new system of dietary will be introduced whereby each Prisoner of War will receive the following daily ration :- Bread18oz. Meat (fresh or frozen) 8oz Meat, preserved (tinned) 4 oz Potatoes 8 oz Margarine 1 oz Tea oz Moist Sugar 1 oz Milk (condensed) 1/20 of 1lb tin Salt oz Pepper (black) 1-72 oz Also a second vegetable twice weekly consisting of Haricot Beans or Rice 1 oz Cabbage or Turnips 2 oz

07.01.2022 Hi everyone, here’s some ‘Immunity Boosters’ Get moving Obvs I would say this, but in all seriousness, it’s really, really important to keep moving your body as moderate exercise helps to flush out bacteria from the lungs and airways and boost your white blood cells and this can help to reduce your chance of catching a cold or flu.... Eat immunity boosting foods Foods such as citrus, berries, capsicum, broccoli, garlic, ginger, spinach, yoghurt, almonds, turmeric, green tea, kiwi fruit, chicken (not just soup for the soul, but magic for vitamin B6), sunflower seeds and shellfish are all pretty wonderful at boosting your immune system. Eat more of them for sure. Rest well Yep, another obvious one. Try to get good sleep. Like 8 hours, every night. It’s good for you as just a few nights of poor sleep can compromise your immune system. Nuff said. Manage stress Do what you can (within reason) to reduce the amount of stressful situations you find yourself in. It’s easier said than done when for most of us, stress is a natural part of life, but do what you can. Take walks. Breath. Meditate. Have a cup of tea. Take a bath. Have some quiet time each day. As best you can, try not to ‘over-worry’. It’s not easy to do in times of high stress, but as best you can try to be present and if you catch yourself thinking worrying or stressful thoughts, focus on your breath and repeat this mantra: (Inhale) All is well (Exhale) in this moment And of course, because everyone who’s anyone is talking about it, wash your hands and wash them well. The most missed areas when it comes to washing hands are between the fingers, the nails and the backs of the hands.

03.01.2022 Resistance bands will be used in the class tomorrow. If you have one of your own, bring it along.

03.01.2022 It was good to be back to teaching today after a 6 month break due to firstly Covid then having a hip replacement 3 months ago.

01.01.2022 A reminder to stretch