|
HAPPY NEW YEAR ! We hope everyone enjoyed the festive break with family and
friends. Our New Year is off to a great start! We have enjoyed short vacations
on the Coast and are excited to be back instructing. I completed University last
year so will no longer be required to do ‘all nighters’ in a vein effort to hand
in assignments on time.
 Our
team this year includes Heather, Anne, Jan, Megan, Tracey, Lynette, Nicolle,
Carly, Suzie and of course there’s always me. Everyone will be busy in the
coming year partaking in further Pilates Training courses, ensuring you receive
only the best instruction. Our team have a quarterly meeting to discuss our
objectives and your needs. All our instructors undergo teaching assessments and
up-to-date training, so you can be assured that you are learning and
participating with the best Pilates instructors in Sydney.
Exciting news has just come through that our website received a Golden Web
award from the International Association of Webmasters and Designers in
recognition of its creativity, integrity and excellence on the web! Thanks to
all who have contributed to its success.
We look forward to sharing a great 2004 with you, always in fitness and in
health! Make 2004 a year of achievement!
Hot off the press !
 "Women worldwide have discovered the power of Pilates and have flocked to its
studios in droves, writes Cathy Netherwood. Now pregnant women are discovering
that this unique method of exercise is tailor-made for them ... " Click
here to read this
recent article published in
Australian Parents
magazine April/May 2004 edition. Better still ... why not
subscribe
to get more useful advice!
Did you know that Vitamin E can reduce the risk of heart disease and cancer?
Vitamin E is essential for the healthy maintenance of your skin, nerves,
muscles, red blood cells, heart and blood circulation. Vitamin E is an
antioxidant helping to neutralize potentially damaging free radicals in the
body. The recommended daily intake for an adult is 10 mg (27 sunflower seeds).
Other therapeutic benefits of Vitamin E, include its assistance in lowering the
risk of cataracts from developing, its help in fighting infection and relieving
pain from osteoarthritis. Vitamin E is found in spinach, sweet potato, muesli,
sunflower seeds, wheat germ, sunflower oil, avocado, almonds and pine nuts.
|
SPECIAL CLASSES
NUTRITION FOR WEIGHT LOSS WORKSHOP
$ 20 for a
2-hour workshop Friday
20th February Wakehurst School
PILATES & PROPS WORKSHOP $15 for a
1 1/2 hour class
Saturday
20th March 10.15 to 11.45 AM Mimosa School
Please contact 9453 0340 Bookings are essential Limited space is
available |
The Pilates Room is offering special classes aside from our usual timetable,
to increase your knowledge and awareness of the Pilates Method.
Pilates & Props
classes
Pilates & props incorporates the principles of Pilates with the
resistance of props, such as therro bands, rollers and rings. Pilates & props
offers participants a varied program focusing on resistance and abdominal
strength. We currently have classes running, which are proving to be a huge
success. Class limited to 15 people.
Nutrition for weight loss workshop
We are
also offering a 2-hour nutrition workshop with a focus on weight loss. Kimberley
is a certified nutritionist and will provide you with essential guidelines to
shed those unwanted kilos gained from the festive season or simply offer
solutions to improve general well being. This workshop will be limited to 20
people and handouts will be provided.
Following are four exercises for your homework between classes.
Ensure you take each exercise
to your own level of ability, remember to engage your T.line and breathe, and if
you feel any strain or pain, please rest
- Roll downs: Find your Perfect Body posture in standing position.
Feet, ankles and hips in line; Connect with your tripods in your feet, engage
your T.line and lengthen out through the crown of your head. When you are
rolling down, ensure the movement is continual and imagine you are peeling
your spine off an imaginary wall.
- Shoulder rolls: Use a towel or tie holding at a distance
comfortable to you. Sigh out as you take your arms behind your head and when
you return.
- Hundreds: Feet flexed & turned out: Contract forward, breathing in
for 5 and out for 5, hands at hip height. Ensure you are looking at your
T.line; your legs are super-glued together and your shoulders are curled up
off the mat. Use your breathe
- Criss cross: Hands lightly touching your head; Lengthen left leg to
ceiling and as you contract forward lower left leg and rotate your torso
across to your bent right knee. Remember to remain still through the core &
hips, bring knee towards the chest; rotate the torso not your hips. Eyes
looking towards bent knee and don't forget to use your breathing. Looking
forward to a great 2004!
|
- Kylie Moss
- Terrie Jansen
- Patricia Conihan
You will need:
- 3 tablespoons wheat germ
- 600g fresh spinach
- 400g ricotta cheese (low fat)
- 4 eggs
- Pinch nutmeg
- 1/2 cup chopped spring onions
- 2 tablespoons chopped mint
- Spray a 20 cm non–stick pan with vegetable oil
- Sprinkle 2 tablespoons of the wheat germ and press down with back of spoon
- Steam spinach for about 3 –4 minutes
- Drain and press out as much water as possible
- Beat together eggs, ricotta and nutmeg
- Add spring onions, mint and spinach
- Mix well and press on top of wheat germ
- Sprinkle remaining wheat germ on top of mixture
Bake at 180’C for 35 minutes
Are you interested in ensuring you are fueling your body with energy that
will help you achieve your goals?
- Weight loss
- Increased energy
- Improved sport performance
- Increased muscle mass
- Body conditioning for pre or post natal
Have a program designed by a professional, Kimberley Garlick, who not only
teaches Pilates, but is a qualified nutrition consultant. For $200 you will
receive:
- A 1-hour one-on-one consultation
- A comprehensive 4-page detailed dietary analysis
- A suggested eating plan
- Unlimited email support for future questions and answers
Contact Kimberley for more information.
 Joseph
Pilates was born in Düsseldorf, Germany in 1880. Joseph believed that the basis
of the Pilates Method is the art of Contrology. Joseph had a hard child life,
enduring asthma, rickets and rheumatic fever. Stemming from his hardship, he
developed a passion and obsession with physical achievement and innovation. He
was determined to overcome his own afflictions. This determination saw Joe at
the age of 14, not only studying the musculature of the body, but posing for
anatomical drawings. Studies included Eastern forms of exercise and in
combination with his Western physical studies, the Pilates Method was born. When
World War I erupted, Joe was sent to Lancaster, Isle of Man, with other German
nationals. While in isolation, he continued with his exercise regimes and his
fellow compatriots remained unscathed by the influenza epidemic that swept the
nation. In 1962 Joe emigrated to the USA where he met his wife Clara and opened
a fitness studio. This is where his teachings became renowned.
Start your day off on the right foot! Wednesdays at Belrose 6.30 AM. For more
information, contact us.
With these hot summer days, it is vital for you to drink at least 1.5
litres of WATER per day, especially when you are exercising. Water is
essential to help clean out toxins and keep our bodies in top condition. Why not
try hot water with a squeeze of fresh lemon first thing & last thing in the day
to kick start the day. Enjoy the abundance of fresh fruit during summer,
boysenberries, raspberries, strawberries and blueberries make a refreshing
addition to your morning cereal or as a dessert. Slice-up some fresh watermelon
or pineapple and leave it in the fridge— what a healthy alternative to other
snack foods.
Following are three exercises for your homework between classes to allow your
body to become familiar to the Pilates Method.
Ensure you take each exercise to your
own comfort level, remember to engage your T.line and breathe, and if you feel
any strain or pain, please rest
- Roll downs: standing in Perfect Body Posture, finding Tripods in
your feet and draw a straight line from ankles— knees and hips. Engage your
T.line and relax your shoulders. Bend your knees during this movement and as
you roll down always look at your T.line and roll through your back. At least
3 a day!
- Knee floats: Lie on your back with your feet shin distance away
from your buttocks. Place your hands over your T.line and every time you sigh
out pull your T.line away from your hands. Lift one knee up at a time, making
sure that your knee is at 90 degrees to your hip.
- PAS: An excellent abdominal strengthener. Place your feet shin
distance away and flex your toes back. Place your hands behind your head, but
don’t pull on your neck. Remember every time you sigh out activate your
abdominals a little more. Stay up here for 5 breathes and repeat.
|
