In the past 17 years in the fitness industry I have observed many things……..that however is another article or book!

I see women and men who pound themselves in the gym on a daily basis on treadmills and in spinning classes. The women constantly fret about their weight and shape.  They deny themselves “real” food and every Monday morning punish themselves for their transgressions over the weekend.  Despite the advice I give in my classes I rarely see women in the weights area of the gym.

Firstly, let’s clear up a big misconception – Aerobic or cardio-vascular (CV) exercise helps decrease the level of body fat, thinning out the layer that obscures the muscle. Resistance or weight training is what gives the muscle its shape and makes the muscle and us worth looking at!

Just as Pilates is sometimes perceived to be a girly thing, weight training is just for grunting boys in vests.  The weights area of a gym is a ‘men only zone’.  Women avoid this area as this is where after one session, having arrived as Kylie Minogue,  you will leave as Arnold Schwarzenegger. WRONG! You need to have enough testosterone to fill the pacific ocean before this will happen.  Rather, you will start to tone and improve your shape.

Boys, can I just say in Girl’s defence – some of you are rather intimidating in the weights area and make the more retiring lady feel uncomfortable.  So maybe a little more encouragement might increase the eye candy!

The big reward offered by resistance training is an increase in lean muscle mass. Muscle burns more calories to keep it lean than fat does– and keeps on doing it even when you are sleeping! So as your Muscle mass increases, your metabolism increases, making it easier to maintain body weight.  If you omit resistance training from your regular program you will need to eat less calories each day to maintain your current weight.

• Consult a fitness professional to learn safe technique  - VITAL
• Warm up properly to prevent injury
• Think quality not quantity – perform each exercise with control and flowing movement
• Make sure you have a balanced training programme
• Work the muscle through its full range of motion
• Breathe to achieve! No breath no core!
• Vary the program – machines, free weights and Pilates are just a few examples and are all effective forms of resistance training
• Exercise each muscle group at least 2 times per week have a rest day between workouts to allow the muscle to build and repair
• STRETCH STRETCH STRETCH

NOTE: Muscle weighs more than fat so the scales may show a slight gain. HOWEVER you will find you have a much better shape; your jeans will fit, your shirt buttons will not pop, you will be strong and look and feel gorgeous!

To find out more, I can highly recommend “Smart Girls Do Dumbbells” by Judith Sherman-Wolin, reviewed in the Pilates4life Reading Room .

If we are unhappy with our shape, then there are two main causes; either there is too much fat hiding our “real” shape or our muscles lack tone – or (horror) both!

Far from having a Pippa Middleton derriere, my life changed in April 94 after seeing video footage of my bottom eclipsing the sun! I weighed in at 14st 6lbs (91kg) but within 8 months I had shed 72lbs (5 stone) and I haven’t weighed more than 9 1/2 stone ever since.  Every day is a battle but I train hard so that I can eat and drink what I want while maintaining a shape I am happy with.  So what follows here, and in two further articles, is based on personal experience of what works.

In theory, reducing fat/weight is simple – just burn up more calories than you eat.  Make friends with exercise and develop a healthier approach to eating.  Will Pilates help me burn the fat? No, but Pilates strengthens and stretches every muscle group in the body giving you the ability to embark on a cardio-vascular (CV) exercise programme while keeping your joints and muscles free from injury.  It also creates more lean muscle mass which helps to burn calories even when you are not exercising.  In Part 3, ‘Keep it Keen to Keep it Lean’ we will look more at fat burning and how to spend the minimum amount of time in the gym.

Although it is critical to fat burning, it’s a misconception that aerobic (CV) exercise tones and firms muscle. To make your new, slim body worth looking at, you need shape - after all, would you rather be 9 stone, flabby and weak or 91/2 stone, toned and strong?

For that you need weight or ‘resistance’ training.  Again, Pilates is a catalyst for change as it’s focus on strengthening the stabilising muscles keeps your joints and, in particular, your back safe.  It also stretches and lengthens the muscles as you build them to give the long and elegant look of Ms Middleton, Jolie and Knowles.  In Part 2 – ‘Smart Girls do Dumb Bells’, we will look at weight training and how it can help you improve and maintain your shape without turning you into a body-builder!

And if you were hoping for a magic wand to make you look better in an instant? Two top tips – work on your posture – if you stand tall you will look slimmer (guess what Pilates helps here too) and SMILE!

I would sum up Paul Boxcer’s approach to Low Back Pain and Sciatica with 3 S’s:

• Simple
• Step by Step
• Straightforward

Paul Boxcer guides the reader through a “Learning Zone”; a very simple explanation of how we are put together in terms of bones and muscles; how we work; what happens when things don’t work the way they should. The reader follows a logical sequence of identifying the cause of the pain and is then given the tools (right conditions) to self-manage, address and ultimately resolve the pain itself.  This book is jargon free and puts the information across in a very easy-to-read style.  It includes clear instructions on stretches and exercises structured into a manageable program; straightforward, effective. These stretches and exercises will be very familiar to students of Pilates4life!

As a Pilates Instructor for some 12 years I have taught many participants who complain of non-specific Low Back Pain and Sciatica.  They have been everywhere searching for the illusive cure.  On week 1 of my Beginner’s course I always state we are about to embark on a journey, initially of discovery  and once we identify the cause of the pain we can begin to alleviate the pain itself.

Initially this means we have to pay a little more attention (listen) to our body  identifying as Paul describes them, the “Aggravating Factors” and the “Easing Factors” together with the role certain muscles are playing – those which are too tight or too weak.

If you know “why” you can make an educated and informed decision.  Paul Boxcer educates the reader as to why and gives them the methodology to help themselves. He gives them the way to,  as I call it, ‘take control of their condition’.  When you know ‘why’ you realise it’s not rocket science to put things right.

I can thoroughly recommend the book as an investment in yourself.

I will  be seeking treatment from Paul for RSI – continual head nodding in agreement!!

Osteoarthritis.  Joining the discussion were the Medical Director of Arthritis Research UK and Carol a young woman suffering with arthritis.

The common belief is that Osteoarthritis is an inevitable consequence of getting older. However, there is an increase in the numbers of sufferers in their 30′s and 40′s, rather than their 50′s and 60′s.  Evidence now links obesity  and sedentary lifestyle to osteoarthritis.  Being overweight increases the load the joints have to carry.

The consequences to the individual are enormous in terms of pain, depression, lack of mobility, impact on quality of life.  The consequences to the NHS of complex joint replacement place an already strained system under greater load and demand which in future it may not be able to meet.  Such surgery also becomes much more difficult in those who are overweight.

However ALL is not lost!  Cartilage is the tissue which protects the joints.  If tackled in the early stages and cartilage is still in good shape the onset of Arthritis can be reversed. This means Strengthening muscles around joints; strong muscles support and protect the joints.

Carol then joined the discussion and gave us her own “real story”.

A busy mum with 4 children and a part-time job she developed osteoarthritis in her late 30′s. To begin with she ignored the agony in her feet and ankles, which spread to her knees, hips, wrists,elbows and spine; she didn’t listen to her body.  She admitted to being quite a few stone overweight at that point in her life and her lack of exercise.  She was so busy looking after everyone else she came at the bottom of the pile – all Mum’s out there are now nodding! Her condition was being managed with paracetamol, ibrubrofen and a prescription of diet and exercise, which she struggled to do. At the point where she was struggling to get in and out of the car, get out of bed, carry pots in the kitchen and was in excruciating pain she decided to stop and take stock.  She began, in her own words “to take control of her condition”.

Her journey began with exercises from the physio – small manageable movements which regained MOBILITY in her joints and STRENGTHENED the muscles around them.  In turn this has lead her to being able to follow a more physical program of exercises which now also includes walking, swimming, and cycling.  She has stopped yo yo dieting  and now states “I have taken control of my condition”

Strangely the evening before in my Beginner’s course I was stating my own experience and observations of the past 17 years of teaching.  ’It’s not just the older generation who struggle to move certain joints – it’s increasingly the younger generation” I see immobility around large joints such as the hip and lack of muscle strength which makes those small movements really hard work to begin with. I also meet an increasing number of participants in their 30′s who have either had back surgery or it’s on the agenda if their condition does not improve.

Pilates movements focus on strengthening every muscle in the body in a logical sequence without neglecting the weaker ones. A good physiotherapist or osteopath, will usually give you exercises to do.  They, like me, give you 100% of their knowledge to help you.  Ultimately YOU have to take control of your condition which might mean doing some practice by yourself – the rewards can be outstanding.

Mary
Just wanted to let you know my good news! I saw my hip specialist at the hospital last Tuesday and he says I do not need my hip operation anymore. He thinks that the Pilates has strengthened the muscles around the hip and has helped to stablise the condition. I am so pleased as I now am able to do some swimming and lately I have managed to cycle too.
Thanks Mary! Thanks pilates!

Melanie Butcher 27 September 2011

At which point Pippa’s Pilates Instructor’s website exceeded its bandwidth! Over a period of 48 hours she had added many more classes to her existing schedule, and has recently secured a book deal which interestingly is to include her ‘unique approach which combines pilates with aerobic exercise and healthy eating tips”

The quotes which are repeatedly attributed to Pippa are actually:

• “as someone who is always on the go, Pilates has been a wonderful escape from my busy lifestyle”
• “Over the past few months I have noticed a huge difference in my core strength and posture”
• “I always leave feeling calm, refreshed and invigorated”

The week after the original articles were written (May 2011) Pippa was participating in the GE Blenheim Triathlon.  She has always been a keen exerciser and won a sports scholarship at Marlborough College. She is a regular gym goer and jogger.

There is no doubt that Pilates will have dramatically improved Pippa’s posture, core strength, muscle tone  and ability to perform  everyday tasks and sports activities; maybe going to the gym, weight training, running  combined with sensible diet has something to do with her fantastic “derriere” as well?

Step away from the biscuits, and computer all of you who are now crying………Pippa combined Pilates with …… hard work!  And ………..’nothing replaces hard work’!

The attention Pippa has gained has brought Pilates to the wider masses, fantastic in my view!  One worries about the air of disillusionment that may also come to those who suddenly realise it is not a panacea for all ills and the derriere they crave won’t be instantly recognised!

“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavour” Joseph Pilates

The answer of course depends on the individual.  I always say to those who are in pain “what price free of pain?” Pilates is for life – improving the quality of your everyday movement, in turn improving the quality of your life; try to think of it in these terms rather than EXERCISE (for some, the same connotations as the word DIET!). An established routine will improve mental and physical conditioning.  Basically, the more you do it, the more you gain; better, faster results and a great sense of making a difference.  YOU are in control of your own strength and well-being.

It is recommended to practice Pilates 2 to 3 times per week.  Some of us will be dedicated enough to work our way through a whole routine taking may be up to an hour. While others need bitesize, achievable goals to start with.  Focussing on just one movement done well can make a huge difference.

I would suggest a routine that included the following:

• Standing roll down
• Hamstring stretch
• Quad stretch
• Lateral core control
• Lumbar cat stretch
• PAC
• Breast stroke
• Leg extensions
• Shell stretch
• Seated rotation (spine twist)
• Pelvic tilt
• Shoulder bridge
• Standing roll down

Or simply think about the routine we follow in Pilates4life classes – break it up into manageable chunks. Standing, All fours, front lying, side lying, lying on your back, seated.

Good luck!

Pilates is often recommended to the individual “to strengthen your core” which will alleviate lower back pain. However there are muscles which will prevent the “core” working the way it should because they are too tight. It’s common to discover tightness in the hip flexors, hamstrings and quads which in turn will affect the lower back.

Hardly anyone who I meet devotes any time to stretching, if at all! Stretching is the most underrated activity! I am not talking about “the exercisers” exclusively!  Remember exercise also includes for example gardening or walking the dog!  And yes, tennis players and golfers it includes you too!

I always give the analogy of the “Comfort” advert from years ago – the woollen jumper goes into the washing machine without adding comfort – when it comes out it has shrunk and the fibres are short and knotted.  The jumper is washed for a second time, adding Comfort. This time the jumper has a beautiful shape and the fibres are long and lean.

Think about your muscles in the same way and treat them to a little Comfort!Give them a stretch!

The Pelvis is made up of 4 separate bones; the Sacrum and Coccyx at the back and sides, and the 2 hip bones which curve around and meet at the front at a joint called SYMPYHSIS PUBIS (SP).  The function of the SP Joint is to hold the pelvis steady when we are using our legs.

Normally there is a 4-5 mm gap at the SP Joint.  SPD is most commonly associated with pregnancy.  During pregnancy the hormone RELAXIN is released to soften the connecting ligaments around the joint to facilitate childbirth and it is usual for the gap to widen a further 2 – 3 mm.  Sometimes the ligaments soften and stretch too much.  The result is an exaggerated gap at that joint leading to instability and therefore pain.  The SP Joint cannot do its job and strain is placed on other pelvic joints causing pain.  Ordinary activity such as walking, climbing stairs, standing, parting the legs to climb into a bath, get in and out of a car or put underwear on is very painful.  The sufferer will experience pain in the pubic bone area at the front, groin, inside of the thighs, sometimes in the lower back and hips, may hear clicking or a grating sound when walking and in severe cases they will end up on crutches!

The best person to treat SPD

• Physiotherapist – preferably Obstetric, who may  amongst other things offer you a support garment to wear

What can you do for yourself?

• Keep active but avoid the activity which increases or causes you pain. BE SMART and MODIFY
• Avoid standing for long periods
• When standing do so with equal weight on both feet
• Climb up, and go down stairs one at a time
• Get into and out of a car like your granny taught you! Legs together like a lady!
• When turning over in bed or when preparing to get up – knees bent and together, tighten your core lift your pelvic floor before moving
• Think about your posture – avoid the pregnancy pose
• Strengthen your pelvic floor

Can Pilates help with PSD?   Yes, with a well qualified instructor – Pilates will address Posture & good alignment, efficient breathing, pelvic floor and core strength as well specific exercises which are tailored towards stability and SPD.

I have guided many clients through pregnancy; in some cases 3rd and 4th pregnancies, several of whom have suffered with SPD.  They have all gained great benefit from the Pilates Method and alleviation of the symptoms of SPD.  The symptoms of SPD can persist after childbirth – if for a prolonged period ie more than 6 -12 months medical advice should be sought.

By the way – while SPD is most commonly associated with pregnancy it is not exclusive! External forces such as an impact type injury – falling off a horse, car accident, impact sport can result in a separation of the symphysis pubis.

“Would you dare to go barefoot?”

Reporter Sophie Donnelly gave an account of her experience of the latest fitness craze to hit the UK, classes are to be rolled out in selected Virgin Active clubs from next month.

willPower& Grace purports to be “barefoot cardiovascular exercises set to up-tempo music and designed to condition and strengthen your body, especially the feet and lower legs.  The name willPower & Grace derives from the skill-set you need to take part in the class ‘willpower’ to see through the fast paced active segments and ‘grace’ for the Pilates-inspired balancing poses”

Is it really anything we have not seen before? We are “only human” and, as with everything in life, exercise is no different, we are excited by the prospect of something new; its different, its fun……..look at the impact Zumba is having currently. Is it really any different to what we call “aerobics”?  The emphasis is on fun rather than technique; it has people moving which is always good.  However, what are the longterm effects of poor technique?

I have been in this industry for 18 years now and have witnessed many things come, go, and sometimes go round twice!  What ever happened to ‘the bosu’, ‘slide’ the half moon shaped step that never made it across the pond, line dancing!  Some of this equipment gathers dust in the corners of studios around the country.

Barefoot work is beneficial; there is a lot of sensory information coming from the feet.Some of us don’t realise there are in fact muscles in the foot that get tight!  In terms of posture, we should always think  from the feet up.  The stretching and balance elements of the “new craze” are also great.  The one thing I personally would not advocate is barefoot impact work, such as jumping, unless you are used to this type of activity; maybe a performer with a contemporary ballet company?

Cytokine is a small protein released by cells which has a specific effect on cell interaction, cell communication and cell behaviour.  Its role includes being a regulator of response to infection, immune response, inflammation and trauma.

Some cytokines make a disease worse – Proinflammatory cytokines.

Some cytokines serve to reduce inflammation and promote healing – Anti inflammatory cytokines

Polyphenol resveratrol  found in red wine is an example of one of these “anti inflammatory” cytokines or agents.

The study was based on the idea that “pro inflammatory” cytokines are believed to play a role in discogenic back pain and therefore any agent that reduces or prevents a “pro inflammatory” response may be useful in treatment for back pain.

The researchers stimulated disc cells to produce more “pro inflammatory” cytokines.  After two hours resveratrol was added and the cells were incubated.  A comparison was then made between treated and untreated cells – those treated were shown to have reduced levels of “pro inflammatory” cytokines.

Interesting!  More animal studies are yet to be carried out so :

Obviously – “don’t try this at home”

However my motto has always been ” Life is too short to drink bad red wine” …………………