fitness

Why you need Lifestyle Changes

  • Lifestyle Changes

Pilates is often championed by itself, but the truth is that a Pilates program is most effective when adopted as part of wider lifestyle transformation. Many of us have existing health concerns but have you ever considered that your symptoms could be trying to tell you that you need to rebalance say your diet for more efficient energy release?

So What are ‘Lifestyle Changes’?pilates-NORM-920x690

The term is thrown around a lot, but a lifestyle change is anything that re-evaluates and improves an aspect of one’s well-being (such as your diet or the amount that you exercise).

How do I Implement Lifestyle Changes?

Whether you’ve been meaning to start exercising more or eating healthily, implementing lifestyle changes is a commitment. Exercise, learning new relaxation techniques or just changing the kind of foods you eat can feel like a huge effort of energy, but having someone to guide you along the road to wellbeing makes it easier. An experienced professional is able to motivate you to achieve your goals.

Pilates and Lifestyle Changes

Pilates has helped countless people regain a sense of empowerment, by easing the symptoms of menopause and other imbalances. Those whose therapies work best are those who adopt related lifestyle changes that work towards the same symptom-eliminating goal as the therapy. If you incorporate changes for wellbeing into your own process, you are sure to see results.

Do you need help to progress towards being mindful? Contact Envigour Pilates to book an appointment.

 

Pilates for lower back pain (LBP)

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Back pain is a very common cause of disability and absence from work. Exercise is often recommended as a way of managing chronic LBP especially Pilates which is increasingly used by people with LBP.

So what is the effect of Pilates on LBP in terms of muscle endurance or range of motion? Pilates quite simply improves muscle strength, joint movement and balance. Strength, mobility and balance are needed when doing sport and leisure activities, as well as everyday living such at washing, dressing, shopping, working and being able to sit/stand with ideal posture.

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People with back pain sometimes avoid moving and doing exercise due to the fear of making things worse, which can quickly result in the loss of muscle strength and joint movement. This in turn will have a negative impact on their overall health and wellbeing.

Pilates exercises can start at a very low level and progress to a much higher level of exercise and the role of your teacher is to educate and alleviate why you may have ongoing pain. Attending a class can help lessen any fear associated with movement, correct any poor movement habits and postures, and teach ways to improve how the body performs at home, work and in sport.

Being able to move more easily will help people to do activities to maintain and improve overall health and wellbeing.

Pilates is more effective than most other forms of exercise for those with low back pain that do pilates on a regular basis ; whether the exercise is delivered as a class or 1:1, any exercise to be beneficial needs to be started at the right level for the individual, and be repeated on a regular basis.

Remember, Pilates is one of the few exercise types that you can perform every day without the worries of over-stressing the joints, skeletal structure, or soft tissue.

Feeling Stressed? Could it be your diet?

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Don’t cut all fat from your diet?

Today, many people still believe you have to drastically reduce your fat intake to lose weight. The good news is this is not true. After many different crazes over the years we have learnt that sacrificing fat is not an automatic win when it comes to weight loss.

It might even be working against you. How? Fat intake and body fat stores effect your metabolism in a variety of ways, and getting too little can affect how you feel – especially when you’re trying to eat less. Similar to protein, eating moderate amounts of fat can actually help you lose weight faster, without feeling deprived.

Here are 5 reasons why keeping the fat in your diet may help with weight loss:

1. Fat keeps you full and satisfied for longer. Being full-up is a symptom or feeling that is created during digestion, when fat triggers the release of cholecystokinin, a hormone that slows down how fast the stomach empties food into your intestines. This not only helps you get full but also ensures you’ll stay full for a longer period of time. Consequently, you need less food to feel satisfied, compared with a diet lower in fat.

2. Fat helps you balance GettyImages-545866217-57efb14a5f9b586c3559e1c5blood sugar. Your blood sugar level impacts insulin levels, which can affect your mood, cravings and food choices. Additionally, eating sugary foods with too many refined carbohydrates and not enough fat (and protein) can cause your blood sugar levels to spike and subsequently crash. Including healthy fats with your meals and snacks can help keep your blood sugar balanced throughout the day.

3. Fat helps you absorb nutrients. Ordering that salad with low- or fat-free dressing might be doing more harm than good. Why? You need a little fat to absorb the fat-soluble vitamins (A, D, E and K), beta-carotene (a carotenoid that makes vitamin A) and other carotenoids found in leafy greens and salad veggies. If you dress your salad on the lighter side, make sure to throw in some healthy fats like walnuts or avocado.

4. Fat is essential for good health. Your body is capable of making its own fats, but there are some fats you must get from your diet or you risk becoming deficient. These are called “essential fats,” and they include omegas-3 and -6. Most of us get plenty of omega-6 fats in our diets; however, omega-3 fats may be a little harder to come by. Consuming a low-fat diet can magnify the problem. As you’re cutting calories for weight loss, choose fat sources rich in these essential fats because they are important for optimal functioning of our brains, hearts and body cells.

5. Fat is real food. Another compelling reason to keep fat in your diet is because fat makes food taste good! Fat is responsible for the creamy texture and amazing smell of the foods we love to eat.

How to Choose the Best Fats

Plant-based fats should make up the bulk of your intake, as they contain the healthiest types of fatty acids.

The plant-based fats listed below are a great place to start:

  • Avocados and avocado oil
  • Nuts and nut buttersbigstock-Food-fish-Unsaturated-Fats-52226848
  • Seeds and seed butters
  • Cooking oils (including olive, coconut and grapeseed)
  • Moderate amounts of animal fat are fine. When choosing animal-based fats, opt for:
  • Fatty fish (including sardines, mackerel, herring and wild salmon)
  • Lean cuts of meat for beef, pork, chicken, turkey
  • Egg and low-fat cheeses (including part-skim mozzarella, ricotta and cottage cheese)

It’s also important to remember anything can be overdone, even healthy fats. Just because a little bit is good, it doesn’t mean a lot is better.

How Pilates Aids Weight Loss

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Creating muscle mass is one of the best ways to increase your calorie-burning potential. Pilates can help you accomplish that in spades. Simply stated, Pilates is strength training. We work with resistance to increase strength and hence, muscle mass. Using springs and different apparatus to increase strength the load to the muscles, we can affect a metabolic increase by building lean muscle mass.

You can add a variety of tools to your basic Pilates mat routine to help tone muscles all over, and avoid boredom. Resistance bands are easily portable, yet create a notable amount of challenging resistance to help firm and tone. The body ring, well known among Pilates fans, is another resistance tool used during mat exercising, often focusing on the lower body and core muscles.

One of the best ways to look and feel thinner is to have good posture. Pilates helps create better posture by firming not only your abs, but your back too. All Pilates work is performed with proper alignment and attention to posture. By establishing optimal spinal alignment, you can facilitate better circulation, improved lymphatic flow and increased stamina of the muscles along the spine.. Not only will toned spinal muscles help you continue to lose weight via increased metabolism, standing up straight will automatically make you look thinner, thereby increasing your confidence as well.Pilates-for-weight-loss-Pilates-yoga.-2

Pilates is all about core strength. The benefits of core strength of way beyond flat abdominals, but it is the flat ab results of doing Pilates that help make it as popular as it is. Your core is made up of not only your front and side abdominals, but your entire back as well. Pilates teaches people how to use their abdominals correctly—how to contract the abdominal wall rather than let it distend. This simple mechanism can be used 24/7 in your daily life. Lugging groceries, toiling in the garden, reading on the beach—flat abs come in handy all the time! Both toned abs and a strong back have many benefits, such as helping to prevent injury, improve posture, reduce lower back pain, and even promote proper bowel function!

Toned core, strong back, increased metabolism—it’s easy to see how Pilates could make someone a bit more confident. The benefits spill over into other aspects of your life. You will immediately stand taller, hold your waist tighter and feel stronger. This increased body awareness will make you less likely to indulge in unhealthy habits. Seeing the incredible feats your body is capable of is incredibly motivating. You will have a new respect for your body and are more likely to take better care of it.

No Pilates for weight loss regimen is complete without good old-fashioned cardio work. Combining the strength training benefits of Pilates and a consistent cardio workout, you’ll lose weight and tone up nearly twice as fast as just doing either routine on its own. You don’t need any fancy equipment either – enjoy walking the hills – Consider swimming, running, or cycling.