Kara Alessio | Sport & recreation

Kara Alessio

Phone: +61 438 352 306

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23.01.2022 Yes it is!! "Health" covers many facets and each one requires our attention and time to maintain it. It's not something you focus on 6 weeks before summer in a bid to loose those extra kilos you gained through the winter months. It's about consistency and making your well-being a priority. #pilates #pelvicfloor #performance #prepostnatal #posture

22.01.2022 Oh god help me Home made raisin sourdough bread, spelt and sunflower seed sourdough. It smells so good!!

21.01.2022 Working on mobility of the shoulders and thoracic spine with a little bit of glute and hamstring work for good measure!! The goal is to work through shoulder flexion without compromising neutral alignment of the spine. The spine is always the priority. Mobility has to be earned. Join me for live classes every Monday, Tuesday, Thursday and Saturday. To book, go to pilatesbykara.com.au #pilates #pelvicfloor #performance #prepostnatal #posture #dns

21.01.2022 Relevant given all the crazy stuff going on in the world at the moment, don't you think?? #pilates #pelvicfloor #performance #prepostnatal #posture #dns

20.01.2022 Our life experiences contribute to our view of the world and how we interpret those experiences, but that doesn't mean they are accurate or true. Sometimes our beliefs are so strong that we deem them as being 'true', when in reality if you examined them more closely you might realise it's the way you interpreted the experience that created your sense of reality. Challenge your point of view and look at it from all sides/angles it may give you a totally different perspective. #pilates #pelvicfloor #performance #prepostnatal #posture #dns

18.01.2022 Beginners Level - Toe Taps. This is a progression from single leg lifts and a great exercise to practise maintaining neutral, diaphragmatic breathing and Intra-abdominal pressure with a more dynamic movement of the legs. Thank you to my friend and colleague Emily @pilates_em for instructing.

16.01.2022 What's one thing you plan on doing today which will make you happy? That one thing will give you a boost of Oxytocin...the most important hormone in the body. I plan to do a high intensity workout and get as much Vitamin D as I can. ... #pilates #pelvicfloor #performance #prepostnatal #posture #dns

14.01.2022 Join me for live classes every Monday, Tuesday, Thursday and Saturday. For details go to pilatesbykara.com.au #pilates #pelvicfloor #performance #prepostnatal #posture #dns

13.01.2022 I love these...CARs - Controlled Articular Rotations. There are many variations for each joint but the idea is to take each of your joints through its full range of motion...in particular ROTATION! We lose mobility in our joints as we age so to keep what you have, you need to move it! I do these daily (sometimes more than once, especially after teaching via zoom) to keep mobile as I find it has been especially helpful to minimise pain and discomfort from sitting for long periods, observing my clients through my computer screen

11.01.2022 Working to improve mobility in a deep squat!! It's a journey....and has taken lot's of mindful practise thus far to keep alignment of my spine, pelvis and knees, stability through the feet and intra-abdominal pressure. Multiple ankle injuries, disc-bulge and 3 c-sections has impacted on my motor control and I notice this most when I squat. The way the body manages load forces through the pelvis can be significantly impacted by a back injury such as a disc bulge, and scarin...g from surgery, such as a c-section etc. The body is extremely clever at compensating and adapting to avoid pain. To overcome this and correct any faulty patterns you need to repeat movements correctly to embed it. #pilates #pelvicfloor #performance #prepostnatal #posture #dns

10.01.2022 Learning to stabilise your trunk in the sagittal plane is one of the first positions we teach in Developmental Kinesiology, the basis on which DNS (Dynamic Neuromuscular Stabilisation) was developed. DNS asserts that our patterns of movement are automatic, predictable, programmed and controlled by the central nervous system from early childhood. However, for a number of reasons these patterns can become disfunctional. With functional breathing, IAP and engagement of trunk sta...bilisers we create a strong and stable base from which to move. . To learn how, join me for live classes every Monday, Tuesday, Thursday and Saturday. Go to pilatesbykara.com.au for details. . #pilates #pelvicfloor #performance #prepostnatal #posture #dns See more

10.01.2022 I'm running mat classes live every Monday, Tuesday, Thursday, for details go to pilatesbykara.com.au #pilates #pelvicfloor #performance #prepostnatal #posture

08.01.2022 Flexibility or Mobility...??? Is one more important than the other?? Flexibility with control and joint mobility through functional ranges of movement is the goal. The way to improving joint health, and maintaining a body that is pain free all comes back to our ability to achieve active control over the positions we move through. Having active control and practising joint mobility daily will help keep our bodies healthier than you thought was possible. Sometimes it takes a... client to develop a sense of active control, strength and body awareness before they can begin to "feel the work". #pilates #pelvicfloor #performance #prepostnatal #posture #dns

07.01.2022 True or not? It's challenging because once you become mindful during your practise you really feel the work. Developing mindfulness requires consistent practise and the ability to stay within your own body and focus on what you 'feel' not what you 'think'. Plus most Pilates instructors aren't particularly good at counting..."just three more....just three more.... #pilates #pelvicfloor #performance #prepostnatal #posture #dns

07.01.2022 Taah-Daah! Week 1 of Stage 4 ISO done and dusted What has helped me get through the week and keep my sanity. I stick to a routine and do the following; . I exercise EVERY SINGLE DAY...make the most of the 1 hour you have to get out in the fresh air and sunshine to go for a run, walk, do a Hiit session....Whatever works. This is not just beneficial for your physical health and well-being but it is super important for your mental and emotional well-being. Don't unde...restimate the importance this plays in balancing chemicals in your brain, which help stabilise your mood. If you have kids who need your guidance with home schooling try not to sit in a chair for lengthy periods of time. Kneel or sit on the floor in a 90/90 position, lay on the floor or on the bed with the kids or stand/squat behind them. This will help reduce the amount of load and tension you place on your hips and lower back. Eat well! Lot's of fresh whole foods. Limit packaged foods high in carbohydrates, sugars etc. Make sure you are getting enough protein and good fats in your diet. This is really important for brain function, reducing anxiety/depression, sustained energy etc. THIS IS REALLY IMPORTANT Everyday find something to be grateful for! Call your friends/family, give your kids/partner a cuddle, watch something that makes you laugh. This easy activity will release oxytocin, which is THE MOST IMPORTANT HORMONE in the body. It balances/controls the other hormones your body releases and you get a good dose of it when you do one of the above. For example, I remind myself everyday how lucky I am to be able to spend this time with my family and we love each other! That usually keeps me upbeat for the first half hour upon waking....then someone says "What are you making for breakfast today mum?" and I have to come up with something else!! #pilates #pelvicfloor #performance #prepostnatal #posture #dns

06.01.2022 And good health....Keep yourself moving....join me for live mat classes every Monday, Tuesday, Thursday. Go to pilatesbykara.com.au #pilates #pelvicfloor #performance #prepostnatal #posture

05.01.2022 Pushing through Hump Day!! Or is it Ground Hog Day....If it wasn't for my classes and clients I would have lost track of the days at this point. I'm grateful for the work I have, although reduced, as it is keeping me motivated and fulfilled. I love the sense of fun and humour my clients bring to their sessions. It's the silver lining #pilates #pelvicfloor #performance #prepostnatal #posture

04.01.2022 Dead bugs are a great way to practise coordinating trunk stability, breathing, IAP with a contra-lateral (opposite arm to leg extension pattern) movement pattern. Keeping the spine and pelvis neutral. I like to incorporate these types of exercises into my classes because they mimic everyday movements like walking and running. #pilates #pelvicfloor #performance #prepostnatal #posture #dns

01.01.2022 Absolutely!! For me, spending time (whether it's 15 mins or and hour) doing some form of exercise is my therapy. I am a much more centred and calm person afterwards. It is an important part of my daily routine. Make time for yourself doing whatever makes you feel great and you will be ready to face another day and be more present in it. Join me for live mat classes every Monday, Tuesday, Thursday and Saturday. For details go to pilatesbykara.com.au . #pilates #pelvicfloor #performance #prepostnatal #posture