Want to fall in love with your mummy tummy? Read this.

It’s a human phenomenon many women would rather didn’t exist.

The mummy tummy.

That jiggly little (or large) bit of fat or loose skin that clings around the middle regardless of well intentioned efforts to shift it.

Fitness trainers love it: ‘Join me and lose your mummy tummy.’

And last week poor Zara Phillips was publically compared to the genetically blessed (if you think slim is a blessing) Princess Kate for her pronounced post baby mum tum whilst having fun at Ascot.

Speculation as to why she might look this way when other royals don’t has followed. Could she have abdominal separation? Could she just be carrying extra baby weight?

Stop. Stop. Stop.

I’m speaking out in defence of the mum tum.

Before giving birth to Isaac (now 4) I was anxious about my post pregnancy tummy. Would I ever get my smooth tummy back with a neat tummy button?

Isaac came, grew and was squeezed out – nearly nine pounds of him in my 5’ 3” frame. Miraculously I only got stretch marks in the last month of my pregnancy but my mum tum was born. A little bit of loose tummy skin and fat that had a mind of its own when I moved anywhere quickly. 

Then came Naomi (now 16 months). By this time I was considered an ‘older’ mum. Pregnant at 36 and delivering at 37. My skin was older and therefore less elastic. My bump grew quickly, the stretch marks stretched some more and got stretch mark friends. The resulting mum tum was more loose skin that now resembled the more mature cast of Benidorm whenever I leant forwards.

But what of it? Why should I be ashamed of it? Admittedly I’m not overweight but I’m certainly not lean. My mum tum is a separate entitity with a life and a mind of it’s own. But I’m quite proud of it.

Why?

It’s my badge of honour.

Every roll, wrinkle, wiggle and jiggle is proof that I grew my beautiful babies. Proof that I was stretched just beyond my skin’s limit to grow two human beings. Proof that my soulmate (aka husband) and I were blessed beyond human understanding to conceive and have responsibility for two beautiful human beings on this earth. 

My kids have learned that blowing raspberries on mummy’s tummy makes a much fruitier noise than blowing raspberries on daddy’s firm tummy.

It doesn’t stop me from doing anything. Yes I had a small abdominal separation but that’s almost fixed now and yes I carry more fat than is healthy for me around my middle since I eat more sugar than is good for me and struggle with anxiety over my kids and my work. But it’s me and it’s real and I don’t ask for your opinion on it.

Neither, I’m sure, does Zara Phillips.

Karen Laing is a pre and post natal exercise specialist, writer and speaker. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.

Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex. TWITTER: @fitschoolessex FACEBOOK: ccfitschool WEBSITE: www.fit-school.co.uk

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Today I went for a run to remember my purpose.

Today I went for a run.

Today I went for a run because I was so overwhelmed with the amount of stuff I have taken on at the moment that I knew I needed to take a time out from it in order to tackle it with renewed spirit and energy.

Today I went for a run because I have been a bit slack and haven’t run for about three weeks. I’ve made excuses.

Today I went for a run because I’ve been in a really negative place in my head for a few days owing to a) overwhelm; b) women’s troubles; c) anxiety. When anxiety strikes I take every little thing personally. It can feel like I’m failing everyone.

Today I went for a run because I knew it would make me feel better.

Today I went for a run because I can!


Today I went for a run because I’m leading a team for this year’s Race for Life in July and I can’t very well encourage if I turn up and am out of shape.

I ran faster up hills even though it made my lungs hurt because I was chasing endorphins not training goals.

I ran faster down hills because I was trying to beat the recycling vans home to get my last bits of rubbish out that I knew hubby had forgotten to do.

Today I switched on my ‘tunes’ when I ran. I didn’t want the mind chatter.

As I ran through a favourite stretch of my regular 20-minute run route Candi Staton’s ‘You got the love’ came on. I ran with renewed vigor!

As a mum in business it can be very easy to slip into the mindset of having to do it all in your own strength. But do you know what? I can’t.

I love mummy entrepreneur sites, sisterhoods, female empowerment, all that jazz. But sometimes for me I need to step away and remember that it’s not all about me.

It’s when I’m trying to do it all on my own that I get overwhelm. I get anxious. I get ratty. I pick fights and get defensive.

So today, as blood coursed through my body, Candi Staton reminded me that I am a strong woman and a bold woman but that I need a bit of help from others and from God to be the awesome woman He wants me to be.

Today I went for a run because I needed to remember this. That I’m not on my own.

So this week I’ll tackle my to do list (which if I’m honest only scratches the surface) with renewed vigor and spirit knowing that I am working hard for a greater purpose. I can only do this because I went for a run.

Running and exercise isn’t all about results and I don’t always feel like it. Sometimes my hubby literally shoves me out of the door. Today I ran to remember my purpose.

13 great ways exercise can help prevent disease and boost health.

Alzheimers. Type 2 Diabetes. Breast Cancer. Colorectal Cancer. Prostate Cancer. Heart Disease. Depression. What do these major health conditions all have in common? Exercise can prevent, lower the risk of, or in some cases even reverse the effects of the condition.

How?

We all know that this is what researchers say but how does exercise actually change us on a cellular level?

Aside from preventing disease I’ve long been an advocate of using exercise as medicine or at the very least to complement it.

Following on from the talk I gave a few weeks ago aimed at Breast Cancer survivors (evidence now points strongly towards using exercise to reduce the risk of breast cancer coming back), I’ve collated some of the coolest science snippets about how exercise actually changes us, beyond our skin and bones.

Prepare yourself for some serious dinner party human biology titbits!

  1. When we exercise our mitochondrial production increases. Mitochondria are the body’s battery cells, they are what give us energy. So exercise literally gives us more energy. [KELLY et al, 2006].
  2. When we exercise we increase our body’s ability to synthesise protein. This means our body can convert protein much more readily.  [HANDS, 2009].
  3. When we exercise we increase our lean tissue (muscle mass) or sustain what we already have. Lean tissue naturally decreases with age so we can halt the ageing process [HANDS, 2009].
  4. When we exercise we increase our body’s ability to regulate glucose [Adams, 2013]. This is an important factor in managing diabetes, or reversing type 2 diabetes.
  5. Exercise helps activate muscle fibres which would otherwise be reduced due to lack of use and age related atrophy (sarcopenia). The best treatment for sarcopenia is exercise. With the right programme, you could see a difference in as little as two weeks.
  6. Pre-habiliation, so getting strong or being fit before surgery can help operation recovery. This could also be true for some injuries or illnesses.
  7. When we exercise our body’s natural anti-oxidant levels up-regulate. This helps us to fight off disease. It’s like boosting our natural defence mechanisms.
  8. Gentle exercise, like yoga or walking can help manage stress. This is measurable through heart rate variability (HRV). HRV is an excellent way of measuring the early signs of stress.
  9. Any exercise which increases our heart rate for 20 minutes increases blood flow to the heart and the strength of the heart wall.
  10. Learning a skill helps with myelination. Myelin is essential for proper functioning of the nervous system. Our ability to learn a skill stays with us (although it gets harder as we age). Kids are programmed to myelinate more so they can learn how to survive. They have specific windows of opportunity for doing this such as learning to eat, crawl or walk. Myelin never unwraps (although there are rare diseases like Guillard Barre Syndrome or conditions like Multiple Sclerosis which may cause this). We can enhance myelination by learning a challenging new skill and also by eating foods rich in Omega 3 and B vitamins (think brain food).
  11. Exercise which is fun produces dopamine, a happy hormone. Some intense exercise also produces endorphins which make you feel good. This can improve emotional health.
  12. When we exercise we use more oxygen. Oxygen is the natural way to alkalise the body.
  13. Any movement or simply standing is good for us. Non Exercise Activity Thormogenesis (NEAT) refers to the way our metabolism increases through any activity, not necessarily a specific type of exercise. So our metabolic rate increases just by standing rather than sitting. Brushing your teeth standing up is better for you than performing the same task seated.

And here’s one more thought to leave you with … our cells are constantly regenerating. It’s estimated that human cells are completely regenerated every 7-10 years. All of the above, plus what you eat, drink or expose your body too will affect cell regeneration. Does that motivate you to get moving? It does me.

So there you have it. Human biology to amaze your friends with and proof that what you choose to do with or to your body on a daily basis affects your health.

If you’d like to take disease prevention a stage further, Fit School offer DNA testing. DNA testing can give you a better idea of what foods or exercise are optimum for you (the individual) and how to tailor your programme in line with these results. Tests are currently available at the discounted rate of £190 (usually £270) and Chris is one of a handful of trainers in the UK who offer this type of testing.

 

Confessions of a fit family

CHRIS and I are often amused by the assumptions people make about us. ‘Fitties’ are often labelled as the fun police. We get invited to dinner only for our hosts to call a little scared as to what we eat. ‘Would fat be offensive?’ ‘Are they life long vegans?’

On the whole we stick to the 80/20 rule. 80% on track and 20% treat, although to be honest too much of the wrong foods can make both of us feel pretty rotten. We aren’t fitness and health saints but we do have some absolute no go rulings. So in order to put a few myths to bed, here are our confessions.

  1. We eat chocolate. In fact we generally keep a supply of good quality dark chocolate (and occasionally milk sea salt because it’s just too yummy) in the cupboard. We rarely have a dessert so a few squares (more if it’s Chris) are a little evening treat once the kids are in bed. If you keep good stuff in you are less likely to buy cheap stuff.
  2. Although on that note we also love a Snickers bar – after a round of golf usually (oh those were the days).
  3. A family favourite meal is pie. Chicken pie. We make it from scratch, usually from roast chicken leftovers.
  4. We don’t officially exercise every day, rest days are important too. But we will make excuses to be active. A brisk walk up to the shops if it’s rush hour, half an hour out with Isaac on his scooter or Chris’ frequent squash games with clients.
  5. Sometimes we can’t be bothered to exercise but know it will do us good so throw ourselves out of the door or drive to the gym. On these days it’s most important to go and exercise because usually your brain needs it more than your body.
  6. The above was mainly about me (Karen), Chris has some weird motivational chip which means he can exercise really hard, on his own. I am more likely to walk the last few yards before I get to my house after a run. Chris would keep going and then do another lap.
  7. We aren’t ‘runners’ – Chris is more of a power athlete and having had knee surgery in his 20s an endurance run would not do him any favours. The most I’ve run is a half marathon and had the most horrendous digestive issues for half a day after that I’ve decided 10K is my absolute limit.
  8. We do exercise for fun. A family swim, a trip to the gym or obstacles in the forest or front room is great Friday night entertainment.
  9. We do workout in the garden, so look out for us when you’re departing Epping on the tube.
  10. We like a drink but only ever when it’s a celebration or a happy/relaxed occasion, never if we’re stressed or angry. Again this is more about me since Chris could never drink again and not miss it.  I would.  In fact I wish I didn’t get drunk on alcohol because I’d love to sample the entire cocktail menu but 1 mojito or champagne cocktail is generally my limit!
  11. We have fit friends. When we have dinner with them we eat A LOT! Chris and the man friend usually talk shop/science/anatomy endlessly. Me and the girl friend usually drink G&Ts and discuss fashion, life etc …
  12. We eat a lot of food. When we don’t, we get HANGRY.
  13. We rarely discuss fit or food tips with family. Never offer unsolicited advice.

And those rulings:

We just don’t do cheap/processed food. Spaghetti hoops or delivery pizzas are just asking for indigestion and a bad night’s sleep.

All meat is organic or free range and where possible sourced from the butcher. I’d rather cook a cheap cut from a good quality animal than bother with a supermarket steak.

All cake is home-made. It tastes better and we know what goes into it.

We aren’t vain we’re just trying to stay sane. How exercise helps the mind.

I like to lift weights. Heavy weights. It makes me feel great.

For me, going to the gym, lifting weights and finishing off with perhaps a ten minute swim or sauna and a shower (in complete peace) is like switching a re-set button in my brain.

I feel calm.

I like to run too. Running gives my heart and lungs a great workout, airs my legs and allows my thoughts to roam. Sometimes I run without music so I can just think but on sunny mornings like today, I’ll tune into some great running beats and just immerse myself in my little running world.

I like to practice Pilates. I might take ten minutes before a class to have complete, flowing, peaceful practice time. There’s a tranquility and peace I find in silent, solo practice that I don’t get from other types of exercise.

But – when it’s just me and the bar and the lift – that’s when I can totally zone out.

No distractions. No kids. No thoughts.

The biggest reason I exercise is to clear my head. Through exercise I can process thoughts or get creative. Sometimes I might need to run hard to get rid of pent up stress or anger. Sometimes I need to just chill. The way exercise makes me look is always secondary to how it makes me feel. And having spoken with so many women in the fitness industry and women who are exercisers (rather than non-exercisers) it always comes back to mental wellbeing.

I can’t speak for men on this one but I do know that for the majority of women, the exercise hook is feels not looks.

We aren’t vain we’re just trying to stay sane!

Every exercise form gives us an opportunity to zone out or re-set, to process thoughts or to meditate.

Here are a few ideas on how you could use exercise to zone out or work out.

  • Yoga can be both challenging exercising and challenging meditation. The postures in yoga were originally based on the meditation. This is why it’ s often recommended during addiction therapy or rehabilitation.
  • Pilates is more of a conscious workout. Joseph Pilates originally called his method, controlology. The control of muscles through the mind. We are very mindful of technique during Pilates exercises.
  • Swimming can feel like re-birth. Yes you can go hard and workout your circulatory system (swimming is a great challenge for the lungs) or you can enjoy the simple pleasure of weightlessness and water. It’s rhythmic and repetitive and no phones are allowed.
  • Running can feel hard or could let you go for a great chat with a friend. When running alone you can internalise by focusing on how your body feels or you can let your thoughts wander.
  • High energy classes like martial arts or boxing can literally allow you to fight off your stresses.

Of course there are always ways of exercising optimally but the most important thing with exercise is to find something you love and find balance.

Enjoy x

When can I start running again after having a baby?

It is a question I get asked a lot by my post natal clients. When can I start running again?

It’s a toughie. On one hand, I completely understand the need and want to get out running again. If you love being active, pregnancy can feel like a life sentence of inactivity and then some miserable person (like me) suggests you wait a little bit.

If you use running to boost your mood, then surely when your new mummy hormones are running riot, a run is a great idea. Right? Hmmnn… (puzzled emoticon).

I’ll be honest with you. The day after my 6 week check after having Isaac I put on my trainers and ran like a crazy person. It felt sooooo good. But subsequent training for a 10k left me pretty sore. I ignored my painful pelvis and had weird stuff going on in my hips until I stopped running completely when I got pregnant with Naomi. I wish I had listened to my body.

I’m going to give you the facts and leave you to make your own choice based on your body.

There are four things to consider about running and the post natal body.

1. Your pelvic floor

C-section or vaginal delivery, your pelvic floor will have been under pressure throughout your pregnancy due to the changes in your posture and the way your full uterus will have put pressure on your pelvic floor muscles. Pelvic floor muscles and a pelvis that would have already been weakened by the hormone relaxin.

Excess weight, the size of your baby, the age at which you delivered your first baby, intervention like forceps/ventouse or for some, a sensitivity to pregnancy hormones can all put extra strain on your pelvic floor.

Running on an already weakened pelvic floor is a really bad move. It’s just likely to put extra strain on the area and could increase pelvic floor dysfunction like incontinence or prolapse.

Not convinced?

One of the reasons I became so fascinated with the post natal pelvic floor was my surprise at the number of fit women in their late 30s and early 40s who came to me, having starting running/getting active after their babies were born and realised they had a minor prolapse. It’s really common.

2. Your posture

Your posture inevitably changes during pregnancy. There’s all that baby weight pulling your spine forwards and tipping your pelvis. Running on a wonky skeleton will only exacerbate any issues and probably lead to the physiotherapist’s table. Your body is different post baby to pre baby, it won’t feel the same.

3. Relaxin

It’s estimated that relaxin, the hormone that makes your joints/muscles/blood vessels lax remains in your body for up to four months after you give birth or stop breast feeding. High impact exercise is not nice on joints which are already under strain and could lead to inflammation.

4. Your energy/tiredness

Running takes a lot of energy, both calorific and get up and go energy. If you are breast feeding, it’s important to re-stock any lost calories fast after you exercise. If you don’t you’ll feel shattered and probably reach for the chocolate box. If you aren’t getting much sleep and start running regularly, it could add to the exhaustion.

I don’t want to be the miserly running police but I do want to ensure you get the best advice out there. Running is awesome. Exercise is awesome. But do give yourself time to recover before you get back to it.

Check out the New Mummy Diet for more help on getting back into shape after having a baby.

For information on classes check out Karen’s About page.

Pilates Foundations

Pilates Foundations is a new course designed for those new to Pilates, returning after injury or illness or pregnancy. The classes follow a similar programme to the Monday Pilates classes and you can still expect to progress, learn and move your body – this class focuses more on technique and adaptations where necessary. 

Book Online

 

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Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

The cure for back pain

BACK pain is one of those nasty conditions which bites most of us at some point in our lives but for some it’s chronic, debilitating and just plain miserable. Is Pilates really the cure all that we hope for when we’re suffering?

Second to post natal rehab, back pain or back injury is the most common reason that newcomers find my classes and take action. As a very dear friend of mine always said, ‘pain is the best motivator for exercise’ and she had a good point.

BUT (and yes it’s a big but), Pilates does not cure backs, improving core strength does not make pain go away and Pilates is definitely not a replacement for physiotherapy.

Before you start Pilates following a back injury you’ll need a diagnosis and/or a sign off by your medical professional that you are fit to exercise.

Back pain requires a long term management strategy. I’d be lying if I told you Pilates could fix you, rather it can be fantastic as part of a long term pain management approach alongside other lifestyle changes. Dull hey? There’s no fad or tabloid worthy headline here. Back pain is not an injury you can fix like a broken leg when you were 12. Instead it’s a condition you need to accept and find ways to work around.

Do bear in mind however that most adults have some degree of disc bulging or wear and tear. We could all be exercising with a minor disc prolapse but never know it. Our backs are strong and designed to last a life time. 

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STAGE 1:

So you first visit your GP and get referred or you go straight to a physiotherapist. In a nutshell, physiotherapists are like musculo-skeletal doctors. They cure with physical treatments and exercise recommendations not pills. This might sound blindingly obvious but a physiotherapist can not cure your back like a course of antibiotics might cure a throat infection. So at stage 1 of back pain you already have exercises to do, at home, between sessions which will help the repair process. The more you do your exercises, the quicker you’ll be on your feet.

STAGE 2:

When you are beyond the acute (really painful) stage you might be referred on to a hospital based Pilates programme or you might be signed off with a recommendation for Pilates or similar. So at stage 2 there are still exercises to do. At home or at the gym. But you need to keep doing them.

STAGE 3:

You get advised to improve your core strength. You may have even skipped stages 1 and 2 and gone straight to here. This is where Pilates becomes an option. However, core strength is a bit of a fad that doesn’t really exist, I’m not sounding very positive today am I? Core strength conjures images of a super iron girdle which you can get so strong by doing Pilates that you’ll never feel back pain again. The problems with this theory are that a) this girdle doesn’t exist; and b) immobility is the enemy of back health. I’m not suggesting it’s time to launch yourself into a dynamic Pilates class but fixing (as in making more rigid) your painful joints will not serve you long term. Instead we can use Pilates and physiotherapy exercises (that you need to keep doing between sessions) to get your body to a place where you can move, rather than using it to make you even more stiff.

STAGE 4:

Keep doing your exercises … forever! Visit your occupational health team at work and get a work station assessment. Can’t fit Pilates in at home, get a group together and get a Pilates instructor in to you. Consider what else you could do to help your back. Is there another health concern you need to get sorted in order to get you more mobile? Could you swim during the week? How’s your bed, your shoes or your bra? These can all be massive contributors to back pain.

Fit School is planning a seminar on long term back pain management (we hope it will have a sexier title than that) so if you’d like to find out more visit our Facebook page or contact us via the contact form below.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Get updates from the alittlefitter post natal newsletter: http://eepurl.com/YVmD9

Are you an encourager?

ABOUT 13 years ago I first learned to run. Before then I would try but would set off all keen and then have to stop and walk for a bit. It was very discouraging. Years of school inter-form running or cross country (AKA running around the school) had hammered into me that I was pretty useless at it (as for most sports) and my memories are of getting really cold, falling in muddy ditches and generally never getting clean or dry before I then had to go straight to band practice! I wanted to enjoy it but couldn’t get a rhythm. I’d get a stitch or couldn’t breathe. I loved dancing, aerobics and training in the gym but running – no. It was my nemesis. So when – with the help of a keen runner, Mike Hall (no relation) who was on my team at the PRS whilst we built them a new IT system (these were the days of Karen, the management consultant) – I completed my first ever 5k Corporate Chase Challenge back in 2001 it was a really big deal.

The team

(clockwise from far left) Amy, Nicola, Simona (Simona’s mum not in shot), Sally, Gemma, Hayley, me (Karen), Angustias

Roll on to 2014 and I somehow sit here with a snoozing six month old next to me and a three and a half year old at preschool. I run my own business and can remember little about coding in java or C (these are probably outdated now) but I do remember I always loved getting the team ‘on board’ and getting results. So when on Wednesday, we had our first little Fit School team running in the North Weald Race for Life it might not have seemed like a big deal to many but to every woman who had never run that distance before, or taken part in a ‘race’, or felt like they were a bit rubbish at sports, I knew how it felt. I also knew, that a now very dear friend, who lost her mum to cancer last summer, would be running 10k. Amy is a sunshiny, giving person and I wanted to be there for her too.

I’ve run in events since my first 5k but I’ve always felt pretty nervous due to the ‘pressure’ of doing a time. This event was different. I was going to get everyone round because that’s what I love doing. I could never have imagined just how incredible it was to see the perimeter of North Weald Airfield covered in little pink running and walking dots as runners, joggers, plodders and walkers just got out there and did something defiant and amazing.

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The team all made it round and all felt amazing afterwards. I got laughed at for running in the wrong direction at times but then I wasn’t going to leave anyone out there on the field!

It’s very easy to sit back and think, ‘It’s okay for her – she’s thin,’ or, ‘it’s okay for her, she has the time,’ or, ‘I can’t run because …’ but events like this are great for just getting everyone out, off their behinds, and sharing time, effort and hugs.

So perhaps you need a little encouragement to do some exercise or you’d like some guidance – or perhaps you’re feeling a bit low, or maybe a lot low. That’s okay. It doesn’t make you stupid or a nuisance. It makes you human. And there are always people like me who get a complete buzz out of being an encourager because I had enough of feeling like I was useless at sports when I was a teenager.

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Oh and for all my cross country efforts, I’ve since discovered that endurance events are in my genes – so it’s time for me to stop making excuses, learn how to run and just do it!

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Get updates from the alittlefitter post natal newsletter: http://eepurl.com/YVmD9

 

It’s time we stopped ‘using’ Pilates and just did it?

In the world of Pilates we’ve got accustomed to ‘using’ Pilates exercises to help participants back to health following an injury, illness or pregnancy.  But by doing so, have we lost some of the flavour of what Pilates is really about? A workout.

Physiotherapists often refer patients to me to ‘improve core strength’ (that term in itself is fodder for another post).Pilates is fantastic for back health but contrary to popular belief it’s not physiotherapy. It is a workout first and foremost and many of my participants require extra homework dependent on their specific needs. We work through a range of both strengthening and mobility work from a variety of interesting angles! Tight muscles and immobility are greater enemies of back health than muscle weakness. This is something I too am constantly learning about. I’m not saying this to put anyone off. My participants range from early 20s to mid 80s and there are always adaptations or props which make it suitable to all.

Controlology

All my classes are programmed, so we work through a programme over a 6-8 week period with the aim of improving not only strength and mobility but understanding of Pilates and ability to do the moves. I’m doing this myself a lot at the moment since I’m just returning after having my second child, now 4 months!

In my opinion, fitness professionals (myself included) can get so caught up in what’s best for us that we’re in danger of losing sight of the things in life that make us happy. Like chocolate cake! Plus pain can make us afraid of doing certain exercises for fear of making it worse.

One hour of Pilates once a week will not break your back, it’s the remaining hours you spend slumped in a chair, tight with anxiety or sleeping at funny angles that do that for you. So stop being afraid of exercises that seem a little more challenging.

There is a place for Pilates exercises to help get you back to fitness if you begin a little broken and if you just love feeling the burn in your abdominals then abs away but remember your poor old back needs some love too. Let’s just not lose sight of Pilates, the workout. Perhaps it’s time we brought our bodies up to Joseph Pilates’ high standards rather than water Pilates down to suit our broken bodies.

With thanks to Joanne Cobbe of JPilates for inspiring some of the above concepts through ‘The Moves’ Workshop. If you liked this post, check out Jo’s take on the subject: http://jpilatesblog.wordpress.com/2014/01/20/when-did-pilates-become-the-easy-option/

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com