What's new with the Pilates Room team?
 Well
2005 has been a busy year for both Mum and I and I have enjoyed being back at my
classes teaching a lot more and plan to keep doing so in 2006.
Mum, also known as Heather, is now a Grandmother to 7 (5 girls and 2 boys)
children and we have all been keeping her busy with cries of HELP! Heather
enjoyed a P&O cruise to the South Pacific with my 2 eldest daughters as
companions and has enjoyed her educator role in our train the trainer programs.
My family and I bought a property in Bangalow, but to put rumours to rest, we
are not planning on moving up North for about 10 years. I had been doing a lot
of work out at Bondi in a studio, but have decided to re-focus on our small
business in the Forest area and look forward to teaching all my classes most of
the time.
Jan’s eldest daughter got married this year, and Nicolle is pregnant with
triplets (JOKE there is only one), Carly has had a successful year at university
studying maths, Lynette has been loving her studies in Yoga and Anne thoroughly
enjoyed her family trip to Disney Land, and Tracey who filled in for us
occasionally has moved up North to Bonville and we wish her well. We would also
like to welcome Cathy and Sally and thank them for helping us out this year and
look forward to them being a apart of the Pilates Room team in 2006.
We are very fortunate to have such a friendly and professional team and I
hope you all take the opportunity to experience their wonderful teaching styles
and communication skills.
Kimberley
Mondays -
Jan 9, 16, 23
7:00 pm
Uniting Church, WilloughbyWednesdays -
Jan 4, 11, 18, 25
10:00 am & 7:00 pm
Mimosa School Hall
Belrose
One class per week for 4 weeks for only $55.00. Payable to your instructor prior
to the end of Term 4. You will be given a card for that holiday period.
Delicious and easy!
 1
x mango- 1 x avocado
- Sweet chilli sauce
- Lemon juice
- 1/2 purple onion
- Spinach leaves
- Boccacini cheese
- 1 cup of thinly sliced cooked lamb
(you can also use fish or chicken)
Mix the cut off mango, avocado, purple onion, sweet chilli sauce and lemon
juice. In a salad bowl, add the spinach leaves, Boccacini cheese, and lamb and
then pour the mixture over your salad. This can be done with chicken or fish and
it all tastes delicious and is very low in fat. Happy eating!
 The
perfect partner for Pilates is the Australian Isogai Method. Whilst Pilates
improves your muscular strength and co-ordination, in chronic conditions there
is often an underlying imbalance and movement restriction of the bones in the
pelvis and spine. This is almost always the original cause of pain and the
limiting factor to the complete correction of your problem. The Australian
Isogai Method is a combination of safe and effective Osteopathic and
Chiropractic techniques that has been very successful in treating a number of
chronic problems:
- Headaches and migraine
- Neck and back pain
- Frozen shoulder and tennis elbow
- Sciatic pain and disc injuries
- Hip and knee pain
Don’t just manage your symptoms, let us treat the cause.
Selina Kendal (Chiropractor)
OSTEOPATHIC GROUP SERVICES CLINIC
101/30 Fisher Road
Dee Why
Ph. 9981 1049
Research clearly shows that today, most of us do not get the nutrition we
need. Poor nutrition leads to health problems. We now all need to supplement our
nutrition with advanced levels of all nutrients - including antioxidants,
vitamins, and minerals to maintain our bodies and active lifestyles.
 It is
up to all of us to make sure that we and our families, follow a well-balanced,
pro-active nutritional plan that includes high quality vitamin and mineral
supplementation. We are now able to suggest a selection of vitamins, minerals,
specialised nutritionists to promote healthy heart function, good joint health,
strong healthy bones, a strong immune system and to assist in the peri and post
menopausal years. There are also specific nutrition supplements for young
children and teenagers and weight management products. All these products have
been laboratory tested, carry unconditional guarantees of purity and potency and
have been manufactured to the strictest pharmaceutical grade standards.
For more information on how these products can help you and all your family
contact:
NICK MONTAGUE
Email: haytess@mpx.com.au
Phone: 9451 0672
Swedish, remedial, aroma therapy, Shiatsu
Need to unwind, relax and feel terrific? Well book a massage and mention the
Pilates Room and what class you do and receive a $15 discount. Yes it is that
easy. Receive a one hour massage for only $45 .
 PURE MASSAGE
Phone: 9958 7877
Cnr Mowbray and Willoughby Roads, Willoughby |
Do you want to get away and focus only on your personal health and goals? We
are organising a 2-day stay just outside of Ourimbah on 5th & 6th March 2006 .
Enjoy Pilates classes, Yoga, nutrition, goal setting, bush walks, tennis, and
optional horse riding.
We will be offering this to our clients and their friends with only 20 places
available more information to follow.
If you have been complaining of lower back discomfort it may be due to weak
abdominals or tight psoas (hip flexors). Try the following daily routine and
give us your feedback. If you have any serious concerns we recommend you seek
advice from your health practitioner prior to commencement.
Recommended twice a day ...
- Roll downs with bent knees - breath in to prepare and sigh out as you
roll the spine off an imaginary wall - breath in at the bottom and sigh out
as you roll back up into start position ... repeat this 8 times
- Hundreds - with floppy bent knees and head and shoulders on the floor
(towel under the neck); focus on just drawing the t.line towards the hips
every time you sigh out. Keep your neck and shoulder area relaxed. Repeat
for 5 breaths come down into rest and resume for another 5 breaths.
- Psoas stretch (Hip flexors) - take one giant step forward and ensure
your front knee is behind the toes. Back knee is straight down from the hip
in a soft bend. Maintaining foot position, gently push the hips forward to
feel the stretch in the back leg, below the hip joint. Hold for 30 seconds
and repeat on the other side.
- Finish with 3 roll downs.
Remember to always bend your knees to pick up anything that is below the
hips.
If you would like us o come into your work place to run Pilates classes
please contact our office.
We will organize everything with your Human Resources Manager.
Contact Kimberley on
(02) 9453 0340 or 0411 622 330
Holiday classes will be run after new years eve, bookings and prior payment
will be required.
Book to avoid disappointment
4 classes for $55.00
Date loaf
Really moist, yummy, sweet and good for you! Combine all except water and
yoghurt. Mix together yoghurt and water and add to mixture. Bake in loaf tin for
45 minutes at 180c
- 1 ½ cup self-raising flour
- Pinch salt
- 1 tsp cinnamon
- 2 heaped tbsp natural low fat yoghurt
- 1 cup chopped dates
- 1 grated apple
- 2/3 cup water
Do you want to decrease body fat?
Here are some helpful hints to assist you achieve your health goals.
- Drink a minimum of 1.5 litres of water per day
- Never skip breakfast—preferably a high fibre cereal
- Have 2-3 pieces of fruit per day
- Do a minimum of one 40 minute walk per week
- Decrease your evening meals and never eat after 7.30 pm
- Never skip your Pilates Classes (or else, HA!!)
- Have 3 alcohol free nights per week
- Eat more vegetables and less bread
- Have a maximum of one fast food meal per week
- Have skim milk cappuccinos instead of full cream (7.5 grams of fat in
one cap)
- Laugh
- Love
- Play (your mental state effects your fat loss)
 A
book you can read in one sitting, simple but thought provoking, John Marsden has
captured the diary of a 15 year old girl who has become mute after a family
disaster. “So much to tell you” will stay in your thoughts for weeks after. It
is an insight to the complexities of teenage girls.
 On
the other end of the spectrum is “Isobelle Carmody” by Alyzon Whitestarr a book
that makes you put the household duties on hold. An unusual story about a young
lady with heightened senses. A novel too complex to describe in a couple of
lines, but a read that you will want to chat about later.
12 April, 2006
7:00 to 8.30 pm
Only
$15 - payable in advance.
Book now!
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