Well being in your workplace

We’re often asked how to improve well being in the workplace.

But well being is not just about the work “place”. As well as what we do in our places of work, sleep, hydration, nutrition and exerciseworkplace wellbeing outside work are all needed to contribute to keeping us healthy.

Here’s some of our top tips for staying well throughout your day…


    • A glass of hot water and lemon can kickstart your digestive system before breakfast.
    • A good breakfast sets you up for the day but avoid sugary cereals. Try eggs or porridge for a good, nutritious start. Your gut health and microbiome affect every system in your body, eat with awareness.
    • Lose yourself in a good podcast or audio book on your commute. Or even a real book!
    • Do you have to carry a laptop? Carry it over a different shoulder. It’s not the load that breaks us, it’s the way we carry it!
    • Using a mobile phone a lot? Check in with your non dominant arm. If you have elbow discomfort, maybe always holding the phone with that hand with a bent elbow could be contributing. Swop hands!


    • Is your screen directly in front of your eyes? Raise it if needs be – some books underneath can do the trick. Ensure it’s directly in front of you too.
    • If you use a laptop at the desk, add a separate keyboard and mouse to prevent your head disappearing into your screen over the course of the day.
    • Have a standing desk? Use an anti-fatigue mat when standing to reduce pressure.
    • Constant meetings? Ask for a standing meeting, it’s amazing how much faster things get done. Why not suggest a walk and talk if you need to meet a colleague?
    • Conference calls? Take your call on a a quick stroll around the block, get some fresh air and daylight – away from the glare of artificial lighting and recycled air.
    • Bullying in the workplace should not be tolerated in any form. Report it.
    • Try using your mouse with the non dominant hand some times. Not as tricky as you might think and it’s good to work your brain with new and different movement patterns.
    • Reduce caffeine and increase your water intake. If you have more than 1 or 2 coffees a day it’s important to take on more water. The caffeine in both coffee and yes, tea are diuretic so hydration is affected. Dehydration can affect your ability to concentrate too.
    • Constantly stressed? Again look at your caffeine intake – could it be contributing?
    • Get some exercise. Regular, consistent exercise has been shown over and over to improve physical and mental health.
    • Find something you actually like to do. If you HATE what you’re doing – is that really something you’ll keep up in the longterm? Probably not. We’re obviously big Pilates fans in the studio, but our teachers are also swimmers, climbers, dancers, hikers and yogis. Experiment. Move. Find what you love and make it convenient and easy to fit into your day. If we can help get you started, let us know.


    • Use your commuting time to decompress and turn off your work day stresses before home time.
    • Try a mindfulness or meditation app like Calm or Headspace. Take just a few minutes out every day to chill out.
    • Try our 4-7-8 Breathing video – a few minutes to de-stress.
    • Invest in a foam roller to open your shoulders. Not sure how? We’re big fans of the roller in the studio, come try a class, or check out our YouTube channel.
    • Lost in a TV box set? Lie on the floor and do some stretching as you watch, or better still, lie on your foam roller
    • Take an epsom salts bath. A great way to relax, ease tired muscles and help you sleep.
    • Difficulty with sleep? Good sleep hygiene is critical. No screens an hour before bedtime. Avoid alcohol or other stimulants before bed. Try to go to bed at the same time every night and get up the same time every morning to reset your body clock.
    • And lastly, have some fun. Don’t take life too seriously.

If you are interested in learning more, or in our corporate services, get in touch.

Applying Pilates to Life

Integrate Pilates into your Day

We’re often asked for tips and advice about how to integrate Pilates into your day.

Life is busy, so rather than stress you out with yet more to do, for the moment just think about your alignment and your movement a bit more during your day. Be more aware.

We know many of you are sitting for work, so when you’re sitting, try to sit on your ischial tuberosities (that’s your sit bones in layman’s terms). Those little nubs you see at the bottom of your pelvis. Pelvis Bone AnatomyThat’s what they are designed for. Many times we slump and find ourselves sitting on our coccyx (tailbone). Try to stay more upright and take your head out of the laptop or phone now and again, like now!

Of course, we move and rotate and extend and flex our spines as we go through our day, but if we unload the joints and align them with more ease some of the time, we reduce tension and compression and then they’ll serve us longer. Plus in good alignment bones take more load which is good for your bone health too.
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Our Top 5 Tips for Barre Blitz

Here are our Top 5 tips from Katrin to get the most out of your Barre Blitz Classes in the studio.

1) You will sweat in Barre

To avoid cramps and lack of concentration, Screen-Shot-2017-01-09-at-13.24.56-300x180have some water before class and throughout the class. We have a water fountain in the entrance area – bring a bottle and we can cut down the waste of plastic cups! 2 to 3 percent fluid loss equates to about 10 to 15 percent decrease in strength and endurance, so I encourage you throughout class to have a sip!
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Consistency is the Key

Motivation is what gets you started Aristotleand habit is what keeps you going. And we all know that consistency is the key in making any long term change.

If you want to get stronger, more flexible, leaner, more toned or just feel great, regular, well performed movement is where it’s at.

Our favourite form of movement is Pilates, obviously.

We love it because it gives you head space, as well as getting you stronger, fitter and more flexible and really, who couldn’t do with all of those great benefits?
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Pilates for Equestrians

Over the past few months we have blogged about how powerful a tool Pilates is for cross training for other sports. It helps you to balance the muscles around your joints, improves your posture and teaches you how to control your movements.

This is especially beneficial for equestrians. We’ve worked with a number of dressage riders over theDressage Riders years, which has been a really interesting experience from an instructor’s point of view. The level of control required to guide the horse through the many complex movements expected in a competitive round is fascinating and is all done between human and horse on a physical basis. It’s very similar to the overall goals we have in Pilates! Every move the rider makes can be construed as an instruction by the horse. So if your inner thigh muscles are tight and grippy, this can lead your horse to think you want him to go faster. Tight shoulders which lead to a tighter grip of the reins can be misconstrued too.
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The Hazards of High Heels

Statistics show that high heels are one of the biggest factors leading to foot problems in women, with up to a third suffering permanent problems as a result of wearing them regularly. What’s with that?

Problems can include nerve damage, bunions, tight calves, osteoarthritis of the knees and lower back pain.



In a shoe with a heel two inches or higher your foot will slide forward in the shoe, forcing your toe into the unnatural shape of the shoe itself. This also redistributes your bodyweight affecting your posture – and not in a good way for your poor spine. The increased weight on your toes causes your body to tilt forward, and to compensate so you don’t fall over, you lean backwards and overarch your spine. This creates a posture that will strain your knees, hips, and your lower back. The change to your posture puts pressure on nerves in the back and can cause sciatica, which can cause nerve pain all the way down the legs into the feet.
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Pilates and Running

This week’s guest blog post is by Andrea, one of our studio’s fabulous instructors and an accomplished runner.

Pilates and running is a great combination I reckon! Pilates to teach your body to moving efficiently and with ease and running to improve and maintain your cardiovascular fitness.

While there are many benefits of both forms of exercise, have you ever thought of how Pilates can Pilates for Runnersbenefit your running specifically? No matter if you’re a marathoner aiming to improve your last time or a casual jogger who wants to achieve a lap of the local park without falling over breathless, add a few well chosen Pilates exercises to your routine and you’ll be running strong.

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Gluten and Osteoporosis – who knew?


Did you know there’s a link between Gluten and Osteoporosis?

We all love our bread, pizza, and beer pasta. I do too. Especially the beer 🙂 All of these contain gluten. However, as I was instructed by my osteoporosis consultant (!) that the love affair has to end. For the next six months, minimum, I have to follow a gluten exclusion diet. I’m not exactly delighted, but needs must.

It’s all because I have brittle bones / osteoporosis at the tender age of 41. I’m told there is a direct link between gluten sensitivity and bone density issues such as osteopenia / osteoporosis. That sensitivity can block your ability to absorb vitamins and macronutrients that keep your bones strong. Every day’s a school day, eh?

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How old do you really feel?

Joseph Pilates said, “If your spine is inflexibly stiff at 30, you are old; if it’s completely flexible at 60, you are young“. How right he was.

We teach a few Fit for Life classes which are for more mature clients every week. Clients range in age from their mid 50s to their mid 80s.Movement And I’m really blown away every time I work with them.

Time and again I see older clients starting new exercise regimes in their 50, 60s and 70s, keen to get fit, stay flexible and keep themselves injury free. They are open to new possibilities, new challenges and are delighted to be active and moving. They come diligently every week and practice at home too.

I don’t always see that with younger generations. Many only get to move no more than is required to get them to work and back, collect the kids, get dinner and get to bed with no thought of looking after their bodies.

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February 2014

We’ve plenty of reasons to get you more active and fitter this February. Even it is just to be able to hang on to your umbrella in the high winds! As promised some new early morning classes start fromStorm Header Wednesday 19th of February, Saturday classes are ongoing as well as our lunchtime and evening classes, so there’s plenty of ways to get your Pilates fix. Why not review the timetable and check what classes suit you? We’ve another Foundation Course starting the 4th of March that’s already filling up so book your place now. And remember, we also offer the Foundation Course on a one to one basis if the times listed don’t suit. Just get in touch if you want more info.
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