Perfect Form by Ann

Newsletter - Term 2, March 2023

Well here we are another year! Jan gone, Feb gone and into March already. We are now in Week 6 with 4 weeks left of this term, 3 weeks if your class is on Fri or Sat. If you need to make up any classes you need to get on to it. If however, you have missed classes due to illness you can make up the classes at anytime as long as you check with me first that there is room in the class. 

EASTER BREAK: This term will finish on Easter Thursday April 6th. During the break we have Easter Holidays, School Holidays and Anzac Day Holiday. As a lot of people seem to be making the most of the holidays and going away I will not be running any Casual Classes. Because of all the holidays there will be a 3 week break. For those of you with Memberships this was taken into consideration when working out the cost of your membership. 

CHANGES TO THE TIMETABLE FOR TERM 2:
Please take note of the following changes to the timetable for term 2.
• Morning Classes are the same as this term.
• 5.30pm Tuesday Pilates Floor Class is back
• 5.30pm Thursday Barre Class is back.
• 6.35pm Wednesday Restore & Relax class is back
• The only other change is Tuesday 6.35pm is now a Pilates Essential Class. 

The main reason for the change I want to start putting the Barre back up the way it is meant to be used as a Stability Barre. It has served us well during COVID, but using the Barre against the Mirrors means we are limited with the exercises we can do. By changing the timetable around it enables me to put the Barre up on a Wed Morning and leave it up for the rest of the week, without having to put it up & down for each class. 

BOOKING SHEET FOR TERM 2: I have taken the liberty of booking most of you into your classes so as you don’t miss out. Please check the booking sheet as soon as possible to see if your name is there and tick your name if that is the class you still want or cross your name out if you do not want to book in for next term or wish to change the class. Please be aware that I have not put everyone’s name on the booking sheet. 

MEDICAL HISTORY: Please make sure that I have your up to date medical history. If your circumstances change please fill in a new form. If you answer “yes” to any of the questions, please give details on the back of the form. Please read the waiver & sign the form. There may be circumstances that you require a clearance from your Health Professional or Medical Practitioner. Please Note: This is a requirement of my Registration and Insurance Policy.

Single Leg Balance Test 

 Did you know that a single leg balance test can be a predictor of mortality? 

According to the British Journal of Sports Medicine the inability to stand on one leg for 10 secs was correlated with all-cause mortality in middle aged and older individuals.

 WHY IS THIS TEST EFFECTIVE?

 The Single Leg Stance is the most functional position during the midstance of walking. In fact being able to stand on one leg is what allows us to take long steps, go upstairs and walk quickly. Just 5 mins a day of balance based exercise can create a positive effect on your overall movement longevity. 

UNFORTUNATELY THE MAJORITY OF PEOPLE DON’T PARTICIPATE IN BALANCE BASED FITNESS PROGRAMS.  

A little about Pilates: The”core” muscles are different from your abdominal muscles. The core muscles sit deep and form a cylinder in your lower trunk. They include the deepest layer of spinal & abdominal muscles, along with the pelvic floor and the diaphragm (your breathing muscle at the base of your ribs.) Pilates plays an incredible role in getting these deepest muscles firing & communicating with each other, to offer you complete support in all directions. With a strong focus on breathing to assist movement, muscle activation to stabilize the spine, and pelvic floor muscle control, the rest of your body can move more freely, as there is a stable centre to work from. Added resistance from weights, stretch bands and other small props will increase the effort required and progress your strength further.

Newsletter - Term 3, June 2022

LAST CLASS FOR THIS TERM IS SATURDAY JULY 2.
Over the next few weeks if you have any classes to make up, just check with me to see where you can fit in. There are a few classes that have plenty of room as we have quite a few away at present between holidays & Illness. If you have missed classes due to illness and are unable to make them up before the end of term, I am quite happy to extend them over to next term. 

LOOKING FOR NEW PREMISES:
Most of you probably know by now that my Landlady has decided to sell. My lease expires on December 31st, so if I want to keep running my business I have to find suitable premises before the end of the year. I am not looking forward to having to move again and one thing for certain I am not going to find anywhere as nice as here. I was hoping to stay here until I was ready to retire. Also finding suitable premises at a price that I can afford. OH WELL FINGERS CROSSED. I will keep you all up to date on this matter.

CASUAL CLASSES DURING THE BREAK:
Once again I will not be running any Casual Classes during the Term Break due to MY Son, Daughter in Law & Grand Daughter who live in Singapore (who I have not seen since Dec 2019) are coming for a two week holiday. So I wish to spend as much time with them as possible. I am looking forward to seeing them. I do apologise to those of you who like attending the casual classes, but I am sure you will understand.

BOOKING SHEET FOR NEXT TERM:
I taken the liberty of placing your names on the booking sheet in the same classes as you are booked into for this term, so as you do not miss out on your class. If you wish to keep the same classes Please Tick your name. However, if you wish to change your classes please do so. If you do not want your spot next term please cross your name out as soon as possible in case someone would like that spot. Thanking you for your co-operation in this.

MEDICAL HISTORY:
Can you please make sure that I have your up to date medical history. If your circumstances change, please fill in a new form. Also, please read the form & remember if you answer “yes” to any of the questions you should have a clearance from your Health Professional or Medical Practitioner before attending class. This is a requirement of my Registration and Insurance Policy

Pilates for back pain:- Back pain is extremely common in Australia, 15 - 20% of the population report having back pain or disc problems roughly equal to 4 million Australians. It is estimated that 85% of the population will experience back pain at some point in their lives. Pilates is a particularly good exercise for many people with back pain as it is designed to strengthen the deep abdominal and pelvic floor muscles, which provide support to the back. Pilates works on creating stability in the lower back and pelvic region, which allows the body to move with greater efficiency. By strengthening certain muscle groups & stretching others, better posture is achieved which in turn helps reduce muscle & joint pain. As with any exercise, poor technique carries the risk of injuring muscles and joints. Any person with a medical condition should check with their doctor or health professional before starting Pilates. I DO REQUIRE A LETTER FROM YOUR HEALTH PROFESSIONAL STATING YOU ARE ABLE TO ATTEND THE CLASSES. 

Newsletter - Term 1, February 2022

Time seems to have sped up, I can’t believe we are in week 6 already, with only 4 weeks left after this week. Here’s hoping we can get to the end of term, without the dreaded COVID getting us. I am guessing over the next few weeks things could get a bit messy, all being well this term finishes on Saturday, April 9. We must continue to wear our masks to class and we may have to look at keeping them on during class if you are able to cope, I am noticing more people are leaving them on. 

CASUAL CLASSES DURING THE BREAK:
I have decided not to run any casual classes during the term break and also to take an extra week. This will give us a 3 week break, during what will possibly be the peak time for our case numbers. For those of you with a membership I did take this into consideration when working out your membership price. The price was worked out on a 37 week year. (there were 40 weeks of classes now 39 weeks with me taking the week in April so you are still in front.) 

MISSING CLASSES - NOT FEELING WELL - MAKE UP CLASSES:
If you are unable to get to a class you are booked into, please if possible let me know as soon as you possibly can. So as I can use that spot as a make up class for another client. If you are unwell, please do not come to class. For those of you with classes to make up there is plenty of room in the Saturday 10.30am Release & Relax class, a great way to finish the week off, especially if you have a stressful job. 

BOOKING SHEET FOR NEXT TERM:
I taken the liberty of placing your names on the booking sheet in the same classes as you are booked into for this term, so as you do not miss out on your class. However, if you wish to change your classes please do so. If you do not want your spot next term please cross your name out as soon as possible in case someone would like that spot. All being well Term 2 will commence on Monday, May 2. Monday Classes will be 8 weeks as there is a Public Holiday on Monday June 6 (Western Australia Day). All other days will be 9 Weeks. Earlybird Discount finishes on April 20, if circumstances prevent us from starting on this date and you have already paid, I will give you a credit for next term or you can pick up some extra classes if you wish. 

WE WILL JUST HAVE TO WAIT AND SEE WHAT HAPPENS!

ALIGNMENT MATTERS:
Wearing high heels can lead to back pain (d’uh!). A study has shown that the lumbar erector spinae muscles (LES) work extra hard when you are walking in high-heeled shoes, versus walking in bare feet or lower heeled shoes. That’s great, since all this LES work keeps you from falling on your face, but fatigue in these muscles can lead to low back pain. Interestingly, the researchers also observed that the high heeled “women” (age 20 - 25) tilted their pelvis to help keep from falling on their faces, while the (45 - 55) didn’t have the same range of motion in their hips to quickly adapt to the change. Mathematics tells us that if these ladies were still walking upright, some other parts of their bodies had to be absorbing the whiplash– like effects of walking in heels.

Newsletter - Term 3, June 2013

We are fast approaching the end of term 2 by the you read this we will only have 3 or 4 weeks left of the term. So ready to start looking at booking in for term 3.

Last class for this term is Friday June 28. NO Saturday classes will be held on June 29th as I am flying out to Venice that day and I don't want to miss the plane.

If you have missed any classes and you wish to make them up, you will need to do it over the next few weeks as missed classes are not carried over to term.
There will be a longer break than normal as I will away for the month of July, cruising around the Mediterranean and touring Italy. (Somebody has to do it)

Apologies to all my regulars for this but there is a whole big world out there for me to see and it's no good waiting until I retire, as I can't see that happening for a long time yet. As many of you told me I have to keep working.

Please Note: First class for term 3 will be Saturday August 3rd. (instead of the normal Monday start) That way all classes for the term will be 8 weeks.

I would like to get Term 3 organised before I go. Therefore, I am offering a SPECIAL EARLYBIRD PRICE to those who book and pay prior to June 28.

After June 28th & up to July 27th a 10% discount applies, payment received after July 27th no discount will apply and will revert to the normal price. So get in early and save yourself some $$$$'s.

The Pyramid of Performance represents a simple exercise model which establishes the importance of exercise and movement progression to maximize physical performance and minimize musculoskeletal pain and injury.

Level 1 - The foundation level covers posture, alignment & efficient movement patterns, healthy muscles & joints, a healthy nervous system. Healthy eating, stress management, relaxation, hobbies, regular maintenance such as chiro, podiatrist, dentist, health checks, massage etc, are some of the ways you can look after your foundation.

Level 2 - Flexibility, refers to having adequate range of motion at a joint to carry out the task at hand. Without adequate flexibility of muscles & mobility in the joints you are increasing the risk of injury.

Level 3 Stability is not just just restricted to the "Core". It is also includes the shoulder girdle & hip. Plus joint stability of the knees, ankles, elbows, wrists, hands and feet. Stability is commonly sacrificed for strength.

Level 4 Strength: The body always recruits strength. This is where most people begin their exercise program using the type of training that predminately recruits the global muscles, usually at the sacrifice of the stabilizer muscles. Leading to the faulty recruitment - resulting in further risk of injury.

Level 5 Power: power incorporates strength at speed. Power, is not just for the high performance athlete. Any activity executed at "realtime"speeds can be considered as a power activity. For instance it is of little help , to train someone to improve their golf swing, which is a high speed movement by only executing exercise atr slow speeds. (Train Slow - Be Slow)

Level 6 Performance: Performance = Any Physical task we undertake. Any day to day activity - it can be as mundane as hanging out the washing, righting yourself after slipping on a spilled drink or running 100m at the Olympics. Most musculoskeletal injury occur at this level.
What are your current daily activities - at work, home, leisure are they varied? Are you spending most of your time in the top 3 - or is your workload balanced?

How do you rate on the Pyramid of Performance - Where do you need to improve?

Newsletter - Term 3, June 2012

A question I am asked regularly: when am I ready to go to the next level?

This is a hard question to answer as it is different for everyone; but I will try and hopefully it makes sense. Some of the things to be considered are:

• How much body awareness you have? How quickly you learn? Do you have any problem areas?
• Why you are doing Pilates in the first place? Are you in pain, do you have a stable pelvis?
• Do you already have a good strong core. (Deep abdominal muscles, Pelvic Floor,Transverse Abdominis)


So when are you ready to move from the Essential Class to the Basic Class or from Basic to the move advanced Floor Class or Power Paced Class. All these issues need to be considered and I generally suggest that each participant does at least 2 terms at the essential level. So as they have a good understanding of the Pilates Principles before moving on.

There are 3 distinct phases when learning a new movement pattern or motor skill.

A beginner will be in the Cognitive phase. This is the stage where movement is first learnt. Movement is broken into parts and performed slowly and deliberately. For example, when learning the ‘hundred’ the participant needs to first learn ‘neutral’ & ‘imprint.’ After this is mastered a single bent knee lift is added, after this is mastered it is progressed further.

In the next phase the Associative phase, the learner has started to get a “feel” for the movement. And the movement can be performed at a quicker pace. There will be less errors & the learner can sometimes identify & correct their own mistakes.

Breathing is probably the most important principle to master, before moving to the next level. As it is essential to both the oxygenation as well as the stabilisation of the entire neuromusculoskeletal system. In the presence of poor respiratory patterns, every movement becomes altered and inefficient with increased compensatory patterns. The greatest challenge for the majority of clients is being able to coordinate respiration with core activation. Improving function begins by coordinating respiration with core activation as it is this ability that will ultimately determine your success or failure in functional movement.

(My suggestion before going up to the basic class— have the breathing mastered; know the difference between imprint & neutral—and be prepared to take the lower option given if you are unable to maintain your breathing.)

An Experienced participant that has learned the principles of Pilates but new to intermediate exercise will most likely be in the associative phase.

In the last stage the Autonomous stage, there will be a level of mastery of the skill. The error rate will be significantly less. The muscles will respond automatically and the skill can be performed quickly and efficiently taking into account all the Principles of Pilates.