Pilates with Meg | Sports & fitness instruction
Pilates with Meg
Phone: +61 406 852 347
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25.01.2022 Thursday PILATES Only 2 spots left PM to book Thursday PILATES Only 2 spots left PM to book
25.01.2022 Fuel for the day How did you break the fast today?
25.01.2022 Glute Activation Why do we need strong Glutes; Pelvic stability... Support lower back Support for the knee Power to propel body forward Causes of inactive / weak glutes; Sedentary Lifestyle Sitting for long periods each day Other muscles such as the quads and hams taking over - glutes become lazy In the Pilates studio we focus on neuromuscular repatterning / re-education. In other words creating a mind body connection to consciously get the glutes switching on and off in a range of different movements, and then work to strengthen them. With conscious practice and strengthening work, the glutes will become more active in day to day activities to create new and effective movement patterns. Give this short video a go
23.01.2022 A few weeks ago I was absolutely exhausted, out of breath often, felt nauseous and a little dizzy. Low iron!!! Having Coeliac Disease means that I dont absorb it well. Im working on this. If youre feeling low in energy or have any of the symptoms above perhaps see your Dr and have iron levels checked. Its been an absolute game changer for me. Now to tune in a bit more and stay on top of this. Beck OFarrell I should probably come and see you for a more long term plan.
23.01.2022 Feeling tense? Is your body is in need of some love? Try some of my favourite stretches
23.01.2022 Zoom Pilates Wed 1/7 12.30-1.15pm PM for the deetsZoom Pilates Wed 1/7 12.30-1.15pm PM for the deets
22.01.2022 My Favourite Mumma Stretches If youre having a wild weekend like me (curled up on the couch watching Netflix) get on the floor and try a few of these stretches. They are so nice to do before bed and always leave my body feeling gooooood, especially if youve been sitting for long periods, carrying kids, feeding a bub or just less active than usual. Xx
22.01.2022 Desk workers delight These quick and easy exercises can be done at your desk / chair throughout the day. Will take you 10 mins. Im doing a variety of these exercises each day to help with rounded shoulders, neck tension and general stiffness from sitting in a forward flexed position too often atm
21.01.2022 Some Pilates Ab work for your Saturday
21.01.2022 Chest release....the most amazing stretch EVER! Challenge: Try 11mins with something under your thoracic spine to help open up the chest and undo the forward flexed posture Im using a small soft Pilates ball here, but you could use a foam roller or even a rolled up towel. ... This position also has a wonderful effect on the sympathetic nervous system and gives me a lovely feeling of calm. Try some slow deep breathing with it too. enjoy!
17.01.2022 Scapular setting is a big part of our work in the Pilates studio. Its been a big focus this week, inspired by my very own dodgy shoulder alignment (due to 2 recent pregnancies, breastfeeding 2 babies, carrying heavy toddlers / babies, spending 1/2 the day flexed forward picking things up, playing with kids, stacking the dishwasher, less time to exercise and probably too much time on my phone.....) Who can relate???? Some common postural abnormalities in the upper back an...d shoulder include; Tension in the upper traps (elevated scapulars) Poke chin Rounded shoulders (internally rotated) Hunched back (increased thoracic curve) Protracted shoulder blades These muscular imbalances can cause stress and tension in the neck and shoulders and reduces the range of ideal movement at the shoulder joint. The video below is an awesome example of how the scaps should move and also demonstrates some of the common incorrect movement patterns. Tonight I filmed myself performing these actions and took a really good look at how my scapulars are moving (or not moving, in the case of my left scap). Still lots of work to do, and I look forward to comparing the videos after a few months of very focussed work. If youre keen to improve posture, reduce stress / tension, move well and feel well. Come and join me in the studio *next week Ill post some of my favourite exercises to improve scapular control, thoracic extension and to release through the front of the chest. Give them a go
16.01.2022 Just a cute little Covid reminder poster for you all. In the studio I am cleaning, wiping and spraying everything before and after class - so everythings getting cleaned twice. Mats are spread out so that we can maintain social distancing. ... Hand sanitiser is provided in the studio for everyone to use. Numbers are kept very low (5 max) to ensure safe distances can me maintained. Every client has their own plastic box to store minimal personal items in (and these are disinfected before and after class). I consider myself very lucky to live in a rural area and still able to continue Pilates face to face. But we are all responsible for doing the right thing, so that this can continue. Much love to everyone in Metro Melb (including all of my family ). Take care everyone
15.01.2022 The studio opens Mon Cant wait to get people moving again. Pilates is complete coordination of body, mind and spirit. Email or DM to find out more.
15.01.2022 PM me if youd like to join
13.01.2022 Zoom Pilates Wednesday 12.30-1.15pm PM me to join
12.01.2022 Pilates tomorrow @ 10.30am 2 spots available Pilates tomorrow @ 10.30am 2 spots available
11.01.2022 So much of my day is spent in a flexed spine position, playing with kids, picking up toys, carrying babies, and literally every other job associated with motherhood. Its so nice to open up, unravel and move the spine. Give it a go. PM me for the free video link.
11.01.2022 40 minute body weight HIIT to start the day. Thanks Change It Up Training Feeling good. What are your exercise plans for today?
11.01.2022 8 minute Abs *intermediate level. Not suitable for pregnancy, post natal, or for anyone with ab separation or PF weakness.
10.01.2022 Im very grateful for Pilates. Its helped to keep my body strong and moving well, especially during and after my pregnancies. And Im particularly grateful this week, after straining my neck rehearsing the J Lo Super Bowl Challenge on Tik Tok for about 2 hours on Sun night Classes start in 2 weeks Cant wait to get people moving in the new studio space ... #whipitgood #whipitrealgood #imnotaregularmumimacoolmum #keepmoving #keepdancin #dopilates
10.01.2022 Diastasis recti and abdominal coning: Diastasis refers to "separation". Recti refers to the rectus abdominus muscle (the most superficial of your abdominal muscles). Diastasis recti is the separation of the recus abdominus. And coning / doming is intra abdominal pressure not being managed well by the body. ... I work with many post natal women, some with recent pregnancies and some with older children. Some with very little abdominal separation, and some with significant separation. Every client is different with different needs. There are differences in the size / length / position of the separation. There are differences in core awareness, core strength, core control and connection. In the studio we keep numbers small so each client can be closely monitored and programs can be adjusted to suit individual needs. This week in class we have been talking a lot about abdominal coning, intra abdominal pressure and core awareness. When strengthening the core, sometimes a less is more approach should be taken. Its important to understand your limits, have control and adjust the load as necessary. Going hard and fast in order to feel the burn, with limited awareness, is not the way to strengthen your core. We want to work from the inside, out. There isnt a specific set of magical postnatal exercises to fix diastasis recti. A quick internet search will bring up pages and pages of exercise suggestions and also lists of exercises to avoid. These lists often contradict one another. My suggestion to anyone reading this post who still has post natal abdominal separation is this; See a Pelvic Floor / womens health physio and have your pelvic floor checked. (This is the absolute basis for beginning to build a strong core). Also have your abdominal separation checked and perhaps request an ultrasound to actually see your deep abdominal (TRa) contraction and begin to connect your mind to this action. If youre recently post natal, give it time! You are pregnant for a significant period of time. Things need a significant amount of time to heal and recover. Work with a fitness instructor / Pilates Instructor who understands diastasis recti and can help you safely and confidently learn to activate and strengthen your core. Onwards and upwards.
08.01.2022 Two spots available for Pilates this morn PM if youd like to join us.Two spots available for Pilates this morn PM if youd like to join us.
08.01.2022 My sidekick today....after a nice strong Pilates session for Change It Up Training this morn. I love this salad with falafel and hommus and ALWAYS with jalapeos and goats cheese How do you lunch?
08.01.2022 Slowing it all down
07.01.2022 Heres a short lower bod routine you can try
06.01.2022 Only two spots left for Monday classes at Pilates with Meg in Gisborne. If youre keen to try a class, just shoot me through a message.
06.01.2022 Strange times and unusual circumstances. Stay strong everyone, and keep moving. Your body, mind and spirit will thank you. Join us next Tuesday morning for the first of our FREE Zoom Pilates sessions.
05.01.2022 Sunday night weekly Pilates planning meeting (with myself) done right
05.01.2022 Pilates - back and sides Give it a go!!
03.01.2022 From someone who was caught up in unhealthy diet culture for so many years, I absolutely love this initiative. Ditch the diet. #bekindtoyourbody #focusonnourishment #intuativeeating #loveyourbody #loveyourself #dopilates
02.01.2022 8 Minute Abs - Intermediate Level. *not suitable for beginners, pregnancy or post natal, low back pathology, neck pathology, pelvic floor weakness or ab separation. **However - I have experienced all of the above at some point in time (post babies). The good news is that after lots of focussed work in the Pilates studio, I have improved my core activation / control and strength and can now comfortably perform lots of challenging Pilates work. ... It takes time and focussed work to rebuild a strong core. Come and see me in the studio (after lockdown) if you want to build a stronger core, from the inside out.
02.01.2022 Have a great day everyone and take care
01.01.2022 Why do we always start class with a simple Tuck and Tilt sequence?? If youve ever experienced LOWER BACK PAIN, or if youve ever been PREGNANT , then take a look at this little nugget of wisdom from Lisa Howell - specialist dance physiotherapist, author, speaker and the creator of the Ballet Blog In this video she explains how simple Tilts and Tucks (when done correctly) help to mobilise the lower back, wake up the tiny deep stabiliser muscles and helps create d...ynamic spinal control. Take a look at this simple yet very effective sequence. https://www.theballetblog.com/po/tucks-and-tilts-sequences/
01.01.2022 Well done to everyone who attended classes this week I really enjoyed meeting some new faces and reuniting with some lovely people. Face 2 Face classes have done wonders for my headspace. So nice to be able to connect with people again.
