Graphic_Login

Graphic_Register

Absolute Pilates Facebook Page   Absolute Pilates Twitter   Absolute Pilates Blog

Absolute Blogging
Absolute Blogging
Absolute Blogging is a place you can find all sorts of useful information that will keep you informed on tips and advice in keeping your body mind and soul in the best shape possible. In addition our in house DJ LMBB (Little Miss Beat Box) bringing you Ab
Roya

LMBB INDIE HOUSE 2014

Indie House Music Mix from LMBB. Happy Summer 2014!

Tags:
tom@absolutepilatesplus.com

Banana Pancakes with Coconut Yoghurt* and Berry Compote

Gluten and lactose free, antioxidant and fibre rich, promotes a healthy digestive tract)

Serves 3-4




Pancake batter:
225g buckwheat flour
1 tsp baking powder
Pinch of cinnamon and salt
275ml almond milk
1 large egg


Toppings:
200g berries of choice (raspberries and blueberries work well)
2 banana’s, sliced
Coconut oil
A squirt of agave
Coconut yoghurt 


Method:
Simmer berries in a small pan with a splash of water. Flash fry banana in a hot pan with coconut oil and agave.
Mix top 5 ingredients together for pancake batter and fry pancakes in coconut oil on medium heat.
Stack pancakes, top with coconut yoghurt, berry compote, banana and nuts of choice (I like walnuts)

* ‘Coyo’ is a fantastic coconut yoghurt variety

 

By: Hollie Grant


Tags:
tom@absolutepilatesplus.com

How to bounce back after easter

10155882_10153939804530478_2909312828836602045_n

 

I'm sure many people over indulged over the easter weekend- for most this meant more food, more calories but less 'nutrition'.

This will leave a lot of people feeling bloated, heavy and lethargic. This lethargy can largely be attributed to extra sugar and alcohol, both are high in calories but low in other vitimins and minerals and cause blood sugar to raise and lower dramatically.

This blood sugar roller coaster is difficult to get off causing you to reach for the chocolate, coffee and soft drinks. To stabilize your blood sugar and there for energy you need to go back to basics, focus each meal on high quality protein a large portion of veg and a small amount of carbohydrate.
Meals of this sort will help give you steady energy through the day leaving you feeling lighter looking healthier and much more energetic.

top tips after easter-
Throw out left over chocolate, sweets etc.
Increase veg portions
If you need a pick me up during the afternoon, grab a piece of fruit or a few nuts not a chocolate bar.
Get your 8 hours- sleeping properly reduces cravings
Exercise- people tend to make better food and lifestyle choices when they exercise.

 

By Danny Burke


tom@absolutepilatesplus.com

How life has become a pain in the neck?

 

images_copy1

Non specific neck pain is an increasingly common problem and can range from an occasional niggle to constant and quite debilitating.

A key contributing factor to this increase is all around- next time you're in a coffee shop or especially on the tube you will see the majority of people looking down at a tablet, laptop or smart phone-
over time this flexed neck position teamed with the ronded shoulder posture commonly adopted to hold a tablet or type on a laptop start to cause compensations through your neck shoulders and upper back resulting in some muscles tightening and others weakening.

The common sense response to a stiff neck is to stretch it, this may give instant relief but is often short term. Often the muscles responsible are in your chest.

Your pec minor when tight pulls your shoulder forward and down and prevents your shoulder blade moving correctly.
This can increase the activity of your neck muscles, cause weakness in your upper back muscles and even cause pain to run down your arm.

So to feel better stretch your chest and ditch the Angry Birds.

 

Best stretches:

- Corner stretch- in a corner- place elbows against the wall with your arms bent at 90 degree angles. Lean forward into the stretch opening through your chest.

- Roller angels- lie on your back on a long soft roller,  start hands by hips palms facing up, sweeps arms along the floor overhead and back to start. 

By Danny Burke

 

By Danny Burke

By Danny Burke
By Danny Burke
By Danny Burke

Tags:
Roya

Rasberry Lemonade Spring Cleanse Smoothie

Raspberry_Mint_Smoothie-e1395874331596
Pardon the shouting, but spring has sprung! The trees are sprouting buds, the birds are back, and so is your morning run. Now is the perfect time for spring cleaning, inside and out. So we’ll be sipping on this month’s bright pink smoothie, which packs plenty of renewing ingredients for your bod, digestion, and skin. Hey, why not have it all? Antioxidant-rich raspberries fight free radicals, and have plenty of fiber, vitamin C, and beautifying manganese and vitamin K (goodbye, winter lackluster skin). Dandelion root tea, the holistic bloat-buster, supports the lymphatic system and liver—a welcome break after one-too-many cold nights of wine and TV. Not that you ever… A whole lemon (yes, a whole one) makes this smoothie a powerful alkalizer and a health-booster. Fatigue-fighting fresh mint provides a kick of energy, and it’s finished off with a drop of honey, because a little locally derived sweetness boosts immunity. Spring, we’re so glad you’re here. —Jennifer Kass Raspberry Lemonade Spring Cleanse Smoothie Blend and enjoy! 1 cup dandelion root tea (chilled) 1 cup frozen organic raspberries 1 lemon 10 fresh mint leaves 1 Tbsp raw honey (ideally local)

Tags:
Roya

How Can Pilates Help Me In Pregnancy?

Anne-Geddes-Baby-Photo-Picture-3_copy

Pilates strengthens your tummy, back and pelvic floor muscles without straining other joints, so it's a great exercise to do when you're pregnant. Some research suggests that doing pilates regularly can be as effective as doing pelvic floor exercises.


Check that your pilates instructor is experienced and trained in teaching pregnant women, and try to choose a pilates class that's for pregnant women. 

The main benefit of pilates is that it targets the exact muscles and functions that can be a problem during pregnancy and after birth, in a safe way. 

Doing regular pilates will help to:

  • Strengthen your tummy muscles, which equips your body better to cope with the strains caused by the weight of your growing baby. Hormones make the tissues (ligaments) that connect your bones more pliable in pregnancy, making you more prone to injury.
  • Reduces back pain, by exercising the deepest tummy muscles that stabilise your back and pelvis. Weak muscles can lead to back or pelvic pain.
  • Strengthen your pelvic floor, which will help to support your bowel, bladder and uterus (womb) as your baby grows and moves down. This may prevent you from leaking small amounts of wee when you cough or sneeze.
  • Helps with balance, as you may feel a little more clumsy, or that your balance isn’t as good as usual, in pregnancy. Pilates exercises strengthen your core and may make you more stable when you walk as your bump grows.
  • Takes the strain off your back and pelvis, by using positions such as going on your hands and knees, which is a great position for pregnancy. Towards the end of your pregnancy, it may also help to get your baby into the right position for the birth
  • Relax and control your breathing, which is important for pregnancy and labour.

 

Approved by the Baby Centre Medical Advisory Board



Tags:
Roya

Pilates - Sport's Worst Kept Secret?

 

210419_10150571403455612_7621092_o[1]

 

For years Pilates has been in the press as the exercise of choice for various models and actresses. However more recently you may have seen more and more sports people and teams revealing the importance Pilates plays in their training regime.

Athlete's incorporate Pilates into their training for many reasons- Durability- reducing injuries/ recovering quicker. By addressing postural issues through Pilates, athletes can avoid many common injuries. A common postural issue is an anterior pelvic tilt, this is often caused by tight hip flexors. This in turn shorterns the lower back muscles and brings the hamstrings into a stretched positon, leaving both vunerable to injuries. Releasing the hip flexors will help bring the hips in to a more neutral position, reducing strain through the back and hamstrings.

Weak or inhibited glutes (Bum Muscles) are often to blame for (and the key to 'rehabing') many back, knee and ankle problems.Dynamic pilates not only strengthens glutes directly, but progresses into more ‘functional’ exercises. This helps train the muscles to work correctly throughout common movement patterns in many sports, for example lunges squats and lateral movements.

Increasing body control/ proprioception using the reformer challenges the body in different ways, whether that’s using the moving carriage or the spring loaded loops. Either way control is paramount.

The machines give more feedback to the athlete than the weights, machines or mat workouts. This feedback helps build awareness of where the limbs are in relation to the rest of the body, which muscles are working and how to activate the ‘correct’ muscles.

The motor patterns are fine tuned over time and are directly transferable to the gym, pitch, court course or track! increasing power output The body cannot generate powerful movements from a position of instability. The increased core and limb stability associated with Pilates helps athletes channel and maximise their power.The extra stability through the hips and core can allow athletes to generate power from more unorthodox positions.

A lot of exercises in Pilates are unilateral (one sided), generating strength and control in unstable positons even through an athletes ‘weak’ side. It could be said that the above issues are more prevalent in recreational sports people. This can be due to an ever increasingly sedentary work life. Training and playing for a couple of hours each day teamed with 12 hours sat on the phone/ at a computer/ on a train/plane is the perfect recipe for tight and/or weak muscles, poor posture and muscular imbalances.

This makes it even more important to include Pilates based training into their regime to avoid injury and to aid optimal performance.

By Danny Burke 


Tags:
Roya

A Farewell Message from Nick...

Dear Absoluters It is with mixed emotions I write to you all thanking you for the wonderful 2 years I have had at Absolute. I am hugely thankful for my time there, I am sad to say goodbye to so many awesome people. Yet I must admit, I am full of excitement for my adventures ahead. Without a doubt, what has made Absolute such a brilliant 2 years for me, is the people. Such a great bunch of clients who come in and give it there best, who are keen to learn, and keen to improve. Loads of smiling faces (as well as some great expressions of pain), and friendly people who made Absolute a very happy work place. So for that, I thank you all. Also to my colleagues at Absolute. I want to publicly thank you all for helping make Absolute such a great place to work and an great place to work out. You guys are the best. I have participated in and trained many forms of exercise over the years I’ve been in the fitness industry, and I am unashamedly a huge fan of the reformer pilates classes. They allow for safe yet challenging workouts that concentrate on the major, and most common, problem areas for people in the western world. With small numbers in the classes you get a high level of supervision, and with others in the class you are motivated to do more than you would on your own. I have seen so many people improve their postures (which does so much more good for your body than just looking good!), improve their flexibility, strength and overall function. A body the functions correctly, looks amazing!! So I say to you Absoluters, keep it up! Because our modern lives involve so much sitting, our bodies constantly need to be stretched and pulled in the opposite direction and our abdominals, glutes (bums) and upper backs need to be engaged. You do this in every class at Absolute. I know change can be hard at first, but that is life. And all the trainers at Absolute are of a very high quality. Try the trainers you haven’t already, and give them some time to settle in. And where you can, please provide feedback so they are aware of any areas they need to improve on. To those of you I have been able to say goodbye to, thank you for your kind words, it is a great thing to hear that one’s work is appreciated. To those of you I haven’t I apologise, but I wish you all the very best. Moving forward I will be sharing my ideas and thoughts on health, travel and well being through my blog and website nickmorrisonfitness.com, and my Facebook page https://www.facebook.com/pages/Nick-Morrison-Fitness/198675610166701 And for those of you who enjoyed the music I played in my classes, you can find me on Spotify. Search Nick Morrison. If you aren’t on Spotify just send me and email, nickmorrisonfitness@gmail.com and I will send you the names of artists and songs you are interested in. Thanks again Absolute, its been a blast. Nick P.S. Always take the stairs and never stand on escalators!!!

Roya

Before & After 30 Day Model Method

Alex has become the first great success at Absolute of the Model Method personal training created by Hollie Grant. With a loss of 5% body fat and much more definition in her arms, abs, glutes, legs, and back Alex is well on her way to achieving her goals. Congrats Alex - keep up the great work!

Tags:
Roya

You Are What You Eat!

skinny quote
Good luck with all your new year's resolutions!

Tags:
Next Previous