‘Pre-prenatal’ Exercise

Pre and postnatal exercise classes are popular concepts, but ‘pre-prenatal’ training might not be something many people have thought of unless there are difficulties in conceiving, in which case ‘pre-prenatal care’ is taken very seriously within the medical profession. Although there are other health aspects to consider such as diet and lifestyle, here we’re just focusing on the exercise element of pre- prenatal care, which could well be just as important as both pre and postnatal exercise.

What is it? Well, whilst prenatal exercise deals with appropriate movement during pregnancy and postnatal exercise helps the body to recover after delivery, pre- prenatal exercise could be seen as the preparation for your body,

well in advance of conceiving. It covers the whole process from conception to carrying the baby to term, giving birth and finally the speed at which you recover from the pregnancy without any suffering from chronic issues such as low back pain.

Being in good condition physically is proven to help your body through all the stages of making a baby. It wasn’t until I had a conversation with a client after class one day that I realised how important pre-prenatal exercise can be. She told me how she’d done a lot of exercise before conceiving her second child, concentrating specifically on training her core muscles. The whole process was so much easier when compared to the birth of her first child at a much younger age (which highlights a whole other topic of age versus condition!) She attributed the ease of her second pregnancy entirely to having ‘prepped’ her core muscles way before even getting pregnant.

I’ve always catered for postnatal clients, but unfortunately my classes are not suitable for prenatal exercise past the third trimester, so I realised the idea of pre-prenatal exercise was definitely something I should shout about. So, if in the not too distant future you are planning to get pregnant, regular exercise including some stretching and a bit of core work, along with your folic acid supplements will go a long way to preparing you.

Don’t give up just because you gave in!

I know it’s only early in the year and your new fitness programme, eating plan or other health inspired regimen may still be enjoying a honeymoon period, but allow me to pre-empt some possible scenarios and offer you a management strategy should they occur.

We have every good intention to stick with these wellbeing projects and achieve our goals - but what happens if you don’t; what happens if you fall off the wagon big time and eat the whole pack of biscuits, skip your morning run or don’t train for
a week because you have a bit of a cold? Do you jack it all in and think forget it? 

Do you consider it a FAIL if you have a glass of wine on an evening when you’d said you weren’t going to drink during the week? Or, worse still, have you not even started your fitness routine because you know you’ll fall off at some point?

Well, so what if all that happens and then some - just start again!  If you view your fitness, diet, or lifestyle habits as short term programs that must be followed to the letter or they’re ruined, you could be setting yourself up for an epic feeling of failure and so maybe a re-think is in order...

Exercise and wellbeing choices should be seen as something you do to enhance your life - for Life! - not just a few weeks to achieve some physical aesthetic. The majority of us, therefore, will benefit most by approaching our wellbeing routines as part of the general structure of our lives, knowing there will be some times when things won’t be as consistent or perfect as others and be ok with that, not get disheartened or demotivated, because that’s how life goes sometimes!

Knowing within yourself that you’ll get back to your normal routine once the current situation passes will release the pressure and help you maintain your long-term health.

Decongestants

Decongestants provide effective, short-term relief for nasal congestion, whether as a symptom of a cold or influenza, sinusitis, an allergy, rhinitis or hay fever.  Congestion causes a swelling of the tissues and blood vessels that line the nasal passageway and sinuses, causing the nose to become blocked. 

Decongestants work by reducing the swelling of the small blood vessels thus opening up the airways. The active ingredient of most decongestants available in the UK is either pseudoephedrine or phenylephrine - these usually become effective within half an hour. They can be purchased over the counter and are available in tablet or capsule form, as liquids, dissolvable powders, nasal drops or nasal sprays. 

Be aware that whilst some products contain only the decongestant, others may also contain an analgesic such as ibuprofen or paracetamol to help reduce temperature and relieve aches and pains, or an antihistamine to reduce sneezing and dry up nasal secretions.

Decongestants are suitable for many people but should not be given to children under six years old and should only be given to children aged 6-12 years on the advice of a pharmacist or Doctor. They should be avoided, except on medical advice, by diabetics, those with high blood pressure, glaucoma, overactive thyroid, enlarged prostate or people with liver, kidney, heart or circulation problems. They have not been proven to be safe during pregnancy or breast-feeding.

Decongestants should only be used three or four times a day and generally for no longer than a week as this may cause rebound congestion, making stuffiness worse. Side effects are uncommon but may include headache or nausea. 

Decongestant nasal drops and sprays may occasionally irritate the nasal lining, causing dryness or burning and oral or dry mouth. Often there will be no side effects at all and severe allergic reactions are extremely rare. 

Decongestants can interact with other medications, such as a group of antidepressants called monoamine oxidase inhibitors which can be very dangerous, so always take care to ensure the medication is safe for you.

Autumn Health Tips

As the days become shorter and we are exposed to less and less amounts of daylight, some of us can start feeling a bit blue, including experiencing decreased levels of energy. Luckily, there are few things you can do that will help you ensure you remain on top shape for the remainder of the autumn. 

1- Support your immune system 

As the first colds start to circulate, a good way to keep them at bay is to support your immune system with a wide range of vitamins and minerals. Vitamins C, A, E and D play a very important role in keeping you sniffle-free, while minerals such as zinc, iron and selenium will provide extra protection. While you could use supplements, increasing their intake via food is recommended, as our bodies do not always absorb synthetic forms of these elements as well as in their organic, natural states. Some excellent options to include in your diet during the autumn months are: leafy greens vegetables such as spinach and kale, broccoli, brussels sprouts, bell peppers, garlic, sardines, almonds, hazelnuts and sunflower seeds. 

2 - Hydration levels 

Although you probably won’t feel as thirsty as during summer months, keeping your water intake in autumn will not only ensure your digestive system works well, but it will help maintaining your energy levels. Your skin will also thank the extra hydration, particularly in the coldest days. Aim to drink 30ml per each kg you weigh. Moreover, while you probably fancy more than ever that additional coffee mid-afternoon or a warming glass of wine in the evening, the truth is that they are just dehydrating you even further… so try to reduce your caffeine or alcohol intake or drink an extra glass of water for each coffee or alcoholic drink you have. 

3- Get plenty of sleep

 With the colder weather, it might be very tempting to hibernate and stay up late watching the latest TV shows, but you won’t be doing yourself any favours. Studies have shown that lack of sleep can impair the immune system, affect energy levels and even result in weight gain. Moreover, the decreased amount of sunlight during these months could be affecting how much and when your body produces melatonin: the sleep hormone. Too much or too little melatonin could negatively affect how tired or sleepy you feel during the day. Thus, while everyone is different, aim for eight solid hours of sleep as a starting point. Then reassess if you think you might need less or more and stick to a schedule. If you still find yourself struggling during these months to feel 100%, do not hesitate to look for additional nutrition and health support, including tests for vitamin and mineral deficiencies – a full health assessment can make all the difference. 

Thanks to Judit Soria for sharing in SE10 Greenwich magazine 

Metabolic Balance® & Health Coach
Website: www.soriamnutrition.com
E-mail: info@soriamnutrition.com

Watch out for your triggers (Migraine)

 Migraine is a common neurological disorder, which can be disabling and distressing. It s usually a one-sided pulsating headache, it is very often related with vomiting and nausea this also including increased sensitivity to sounds, light and occasionally strong smells. Migraines can often occur on a range of mild to very severe headaches, lasting usually from a few hours to several days. They are mainly diagnosed by  characteristic pattern, individual history or even family history of migraines. Women are more prone than men affecting at least 1 in 10 women overall. Though, the frequency and severity decreases with age.

Migraines are also accompanied by other symptoms including sensitivity to light and sound as well as nausea therefore, I understand how debilitating the condition is. Though, each individual experiences
of migraines attacks are different, from the symptoms to the frequency as well as the severity of the attacks, which could have an impact on daily living.

Image credit https://www.news-medical.net/health/What-Foods-Can-Cause-Migraines.aspx:.      Shutterstock.com

 Doctors believe finding out what triggers your migraines is not always easy. Some common major triggers include but are not limited to coffee, chocolate, computer, phone screens, stress, and particularly period pains.

It is important to take time and find out what triggers your migraines. Possible triggers includes. 

• Alcohol
• Flickering lights from a Tv, phones and computer screens 
• Heat, light from glare or sunlight and noise 
• Chemicals such as petrol and bleach
• Cheese, coffee, chocolate and nuts
• Hunger
• Hormonal changes - Periods, hormone, pills and menopause
• Exercise
• Stress 
• Fatigue

Migraines attack stages 

Migraines can often develop in different stages; however, it differs from person to person and not everyone goes through these.

• Pre headache stage - At this stage, individuals experience changes in moods, energy levels, behaviours and appetite, which tend to happen several days or hours before an attack.

• Aura - This is mostly visual problems, for instance flashes of light or blind spots, which can last for couple minutes to an hour.

• Headache stage - Frequently, a throbbing or pulsating pain on one side of the head, which can be accompanied by nausea, vomiting or extreme sensitivity to bright light and loud sounds.

• Resolution stage - The headache finally subsides and other symptoms gradually fade away, though you may feel tired for a few days afterward.

https://www.nhs.uk/conditions/migraine/symptoms

Advice 

It is crucial to keep a migraine diary or journal for record keeping purposes where you can identify possible triggers and therefore monitor how well any prescribed medicine is working or even to find out the main triggers that bring forth the headaches.

I would also recommend simple home care measures to help manage and deal with the condition 

• Placing a cold flannel on your forehead or neck (The Migraine Kool 'N' Soothe Migraine patches can also be very effective)

• Staying away from coffee, tea and alcohol

• Giving yourself time to relax and meditate. This includes staying away from noises and sounds such as TV, computer screens and phones 

• Sleeping is very beneficial as you can sleep off the attack
  

• Taking pain killers or medications as prescribed and directed by the doctors

Mental Health during Lockdown.

The lockdown across the country has been a very difficult time for all of us, which has had an impact on our day to day life some way or form mainly on our mental wellbeing. It has been a real eye opener, putting things into perspective for me. Many of us are experiencing different emotions about the Coronavirus pandemic. This including uncertainty particularly when the pandemic is going to end, the government restrictions for instance feelings of loneliness brought on by social distancing and lastly the notion of getting sick from the virus. 

It is a difficult and strange time for everyone therefore, changes to our daily routine and anxiety are all normal responses to the circumstances. However, recognising or understanding which parts are quite difficult are crucial steps in improving your overall mental wellbeing. 

Taking care of your mental health during coronavirus 

These are some tips for looking after your mental health during this unprecedented time. I have personally benefitted from these tips. Not only has it helped manage stress but my overall mental health. However, not all these ideas will work for everyone, it is therefore crucial to avoid putting excessive pressure on yourself and follow the tips that are comfortable for you.

 

Staying in touch with friends and family 

 • Maintaining a healthy relationship with people you trust is crucial for one’s mental wellbeing. Keeping in touch with loved ones by arranging to speak to different people each week, gives you something to look forward to, which stops you feeling withdrawn and isolated from the world as speaking to friends and families can be a very good mental boost. For example, reaching out to distant relatives, old colleagues, and friends to say “HI” can be very beneficial. 

 • There are also ways in adapting to the current climate for instance, there are many innovative ways to keep your social lives going. Catch ups, games nights can all be done through video call and through multiple apps and services, which allows individuals to catch up fun remotely. 

 Sleep 

• It is crucial to get enough sleep as it plays a significant role to our overall mental wellbeing. Though, quite often we tend to fall into bad sleep cycles due to stress, disrupted sleep schedule and excess screen time. It is therefore important to focus on maintaining a regular bedtime routine and avoiding such habits. 

 • Keeping regular sleep hours, Creating restful environments, Confronting sleepiness, which includes not forcing it, Writing down your worries to help put your mind to rest, Being physically active and Lastly avoiding caffeine and alcoholic beverages particular, before bedtime can have a significant health as well as mental health benefit. 

 Staying physically active 

• With the closure of gyms and the daily commute for majority of us cancelled, it can be more difficult to stay active. The NHS recommends that adults aged 19 to 64 need to do at least 150 minutes of moderate-intensity activity a week. Home workouts in these times are a very good way to stay healthy, thus killing indoor time. 

 • Many online sources are offering free access to workout videos, which are highly beneficial getting involved in new activities this including cleaning your home, dancing to music or going up and down the stairs. 

 • Brisk walking, running, riding a bike and even yoga. Yoga is very beneficial and helps with mindfulness and the body, as it not only allows for you to focus on your breathing but it enables you to relax, which aids in stimulating your overall nervous system. 

 Keeping busy 

 • Though it can be considerably difficult to feel productive and motivated at this time. Keeping the mind active can have positive impact on your mental health. Focussing on your favourite hobby or even learning something new can help with anxious feelings and thoughts which can ultimately boost your mood. 

 • Keeping the mind active for instance, playing games, reading, writing, cooking, blogging can also be very therapeutic. So, it is crucial in finding the best one that works for you and giving it a try! 

 Advice

 It is important to understand that even if you feel fine majority of the time, there may be some moments where your mood changes. Whether you start to feel anxious, worried, overwhelmed or even low. it is imperative to recognise and remember that you are not alone. Speaking to a professional or loved one can help with feeling more relaxed. 

On occasions where you cannot speak to someone. Breathing exercises can help as doing these few times can help soothe and calm worried and anxious mind.

Cardio Health: Keep it Up by going Low

Here is another Cardio Health article from our SE10 Magazine. Physical fitness has several components; these include muscular strength, muscular endurance, flexibility, body composition and cardiovascular endurance. The latter two in this list have had a lot of publicity recently as a result of the Coronavirus epidemic and, as a result, you may have been wondering how to improve your own cardiovascular status and body fat ratio?

Perhaps you’ve tried to go out running, joined an online HIIT class or even got involved with the kids 9am P.E. session, only to find all the jumping and high impact activity overwhelming for your current fitness level. Maybe you have a health or physical condition that makes high impact fitness activity difficult. Some of us will be recovering from post viral fatigue issues and other illnesses, so a gentler alternative is needed that still works towards the same goals - and that alternative could be LISS!

LISS stands for Low Intensity Steady State cardio and, as the name describes, it is a low intensity cardiovascular activity, performed over a prolonged period of time (30-90 minutes), at a constant pace or state. The activity itself could be anything that can be maintained in this manner such as swimming, cycling, rowing, or using cardio equipment such as an elliptical trainer or spin bike, but since the majority of us don’t have private swimming pools or home gyms, the easiest method right now is walking or hiking which most of us will have easy access to.

You will still need to raise your heart rate enough to feel slightly breathless and warm, so a meandering stroll or stop/start walks with a curious dog won’t quite cut it. In order to fully gain from the fat burning and cardiovascular benefits of LISS training, you’ll need to be able to maintain the pace consistently for the amount of time you’ve set yourself. It’s also an opportunity to get out amongst nature and enjoy better air quality, which is proven to boost cardiovascular wellbeing

All About Face - Wearing Makeup at the Gym!

We know instinctively that wearing makeup while working out isn’t the right thing to do and that having a bare face is best, but how many of us, already rushing to fit the gym in after work, really take the extra time to remove the day’s maquillage before sweating it out in boxercise?! I’m sure I won’t be the only one to confess that, unless I work out first thing in the morning before the application of foundation et al, I am unlikely to clean my makeup off again if I go to train straight from work.

When we exercise with our face au naturel,
the pores open as we begin to sweat, and the perspiration sweeps away excess sebum and toxins, leaving it fresh and revitalized. It stands to reason, therefore, that, if this process is hampered by a veneer of contouring cream, the natural cleansing is less effective and the makeup products can lead to clogging, causing spots and blemishes.

For those of us who still want to wear a bit of rouge while on the rower, here are a few practical tips for the best gym makeup options whilst still allowing your skin to breathe. Keep it simple and light with just a BB cream or a little concealer and, if you’ve arrived at the gym wearing foundation from work, keep a pack of remover wipes in your kit to take off the foundation, preserving your eyebrows & mascara so at least your complexion is clear. 

To add a pop of colour, a cheek & lip balm will do the trick nicely and it nearly goes without saying that waterproof mascara is always the better choice to avoid the ridiculous sight of panda eyes and the sting of both sweat & kohl mixing together as they drip into your eyes - ouch!!

Finally, rinse the face with cold water straight after your workout to close the pores and make sure you double cleanse before bed. Et Voila!

Things Kids Can Do During Quarantine!

Here are some various activities for kids written by David Alao. Children and young people may be feeling bored and anxious at this unprecedented time; they need something to take that boredom away. Here are some kids activities to keep them busy during quarantine. However, while engaging in some activities, remember to take a break now and then to keep healthy.

• Arts & Crafts

Every child has a creative mind so why not use it for Arts and Crafts.

• Baking!

Baking is a fun lesson in measuring the amount of ingredients and clearly making delicious treats!

• Board Games/ Puzzles

A Board game is a fun way to keep the brain entertained.

• Origami

Learn how to make any origami's: dinosaurs, swans, frogs and many more or you can learn how to make a paper plane or a paper boat.

• Learn different instruments

Now you have the chance to play different instruments. Perhaps, you can even make your own song for all the key workers and NHS.

• Practice another language

Listen to audio recordings of other languages on slow. Pause and Repeat to practice the pronunciation.

• Creativity with Lego/ building blocks

Build the biggest Lego tower in 5 minutes.

• Creativity with Play-dough

Try and make different shapes with Play-dough or you can even try making play-dough.

• Creativity with drawing/ painting

Be as creative as you can and draw something you haven’t drew before.

• Have a break

It’s important for you to have a break from all activities. Perhaps, you can read or listen to some stories. Maybe you can put the Television on and watch some TV programs or you can just get some fresh air by opening a window.

• Singing/Dancing

Practice some singing and dance moves. Work on your vocals. Maybe you can even write your own song.

• Get involved in “Joe Wicks” online P.E classes

Get involve in free online workouts for kids.

• Make your own story

Keep your brain free and use your imagination to make a story. Possibly, you can recreate the story of the Coronavirus Pandemic.

HOME LEARNING SCHEDULE FOR KIDS DURING LOCKDOWN

How are you and your kids getting on during this lockdown? This homeschooling schedule can keep the kids busy, happy and  away from the screen for too long. Let's keep them busy with some educational and fun activities.

Alzheimer's Disease and Dementia Overview

Alzheimer's disease and Dementia are not the same; they can be confusing. However, Alzheimer's disease can lead to a form of Dementia.

Dementia is a condition caused by brain injuries or diseases, which affect the memory, thinking and behaviour.  

There are different types of Dementia and many conditions that cause it. Dementia is not part of ageing and knowing about the two terms is important to give the carer with necessary knowledge and how to handle people with either Dementia or Alzheimer's. Alzheimer's disease is a physical disease that affects the brain and is the commonest cause of dementia, a set of symptoms including memory loss and difficulties with language, thinking and problem-solving.

YO YO is a NO NO!

Weight gain and the subsequent issue of trying to lose it is a real struggle, especially as we get older.

Our metabolism slows down and the pounds become harder to shift. Poor diets and sedentary lifestyles are common reasons for many adults becoming overweight. 

This is when people often turn to extreme diet plans or join fad weight loss groups in an attempt to beat the bulge, but these supposed solutions  can actually exacerbate the problem long term, not to mention all the other health issues that can occur.

Even from as young as 30 years old, our muscle mass and strength begins to reduce. This condition is called sarcopenia; it sounds scary doesn't it and in a way it is, because if adequate exercise isn't undertaken to counter it, the ratio between lean muscle tissue and fat changes and contributes to an ever decreasing metabolism. So, obviously we need to exercise but what I'm focusing on here is our need for a healthy, wholesome, balanced diet and trying to resist the quick fix!

What's Cramping Your Style?

Cramp - argh! If you are someone who is afflicted by the sudden, involuntary rudeness of cramp, you’ll know it can come at the most inopportune moments and, for some, the sharp muscular contractions can awaken them in the middle of the night. 

When cramp occurs, the muscle goes into spasm, squeezing the blood out like ringing out a wet sponge meaning that all the nutrients in the blood can’t then supply the muscle fibres. 

In very severe cases of cramp, the force of the muscle contraction can tear the muscle fibres, causing a strain injury that will need treatment.

The reasons why these unwanted spasms happen are not always clear but here I’ve listed a few possibilities, how to help prevent them and how best to treat them should they arise.

Dehydration: When the body is dehydrated blood volume decreases, affecting muscle function. To avoid this, always stay well hydrated by sipping water regularly, especially in hot conditions or when working out.

Low potassium or sodium levels (salt): Most of us get sufficient sodium from our diet but when we sweat, we lose those salts. Drinks containing electrolytes will replenish the salts quickly when sweating and help stave off cramping.

Glucose levels: When blood sugar drops, our energy decreases and this can affect the muscles. Simple carbohydrates will give quick energy replenishment but for longer lasting sustained energy, load up on complex carbs a few hours before a workout.

Tight muscles: This is the main culprit for my own bouts of cramp and regular stretching routines help to prevent this. At the time it is hard to stretch out a muscle that is spasming though, so light massaging and gentle movement of the area can assist in getting the muscle to relax.

If you have sustained a muscle tear from severe cramping, RICE (Rest, Ice, Compression & Elevation) is needed. However, wait 48 hours before applying deep tissue massage as this can increase bleeding. It is highly beneficial for the healing process though.

CORONAVIRUS (COVID-19) : KEY FACTS AND SAFETY PRECAUTIONS

A new virus has just begun, which is generating headlines all over the world because of the speed of the spread causing the global panic. 

COVID 19 also known as Coronavirus Disease19 spreads when an infected person coughs small droplets into the air. These can be inhaled, or cause an infection if you touch an infected area, then you touch your face (eyes, nose or mouth).

So, coughing and sneezing into tissues, avoid touching your face with unwashed hands.  It is important to avoid close contact with infected people to limit the spread of COVID 19.

Here is what you need to know about Coronavirus. How coronavirus spreads and how to prevent spreading it to others if you suspect you’ve contracted the virus.

Symptoms of Coronavirus                                                                The full list of symptoms is still being investigated. Health professionals are learning new things about this virus every day. If you have the following symptoms, stay at home for 7days or if you live with someone who has the symptoms, stay at home for 14days

Some common symptoms that are linked to COVID-19 include:

• A new / continuous cough that gets more severe over time and continues
• Fever: if you have a fever that gradually increases in temperature.
• Shortness of breath: Experiencing breathing difficulty, which can develop gradually. 

Who’s at risk?

You’re at high risk for contracting COVID-19 if you come into contact with someone who’s carrying it, especially if you’ve been exposed to them or near them when they’ve coughed or sneezed. Also, the elderly, People with low immune system and pregnant women

How to prevent coronavirus

Following proper hygiene guidelines may help to prevent you developing Coronavirus

• Hand washing is the key: washing your hands regularly, thoroughly and disinfecting surfaces on objects such as phones, utensils, computer, keyboards doorknobs, can help to reduce the risk of contracting the virus. Wash your hand regularly with soap and warm water for at least 20 seconds
•  Use hand sanitiser gel
• Do not touch your eyes, nose or mouth when your hands are dirty
• Cover your mouth and nose with tissue or your sleeve while sneezing or coughing
• Bin any used tissue and wash your hands afterwards
• Avoid close contact with people who are unwell or someone who’s confirmed to have the virus.
• Stay calm and follow the doctor’s instructions if you’re diagnosed with Coronavirus
• Implementing ‘social distancing’ where possible

 Health and wellbeing Advice Tips

To help yourself stay healthy while you’re at home,

Here are few tips from the health professionals:

• Stay Healthy while you’re at home
• Drink plenty of water to stay hydrated
• Take paracetamol if you feel unwell, avoid ibuprofen unless prescribed by your doctor.
• Keep yourself busy -  develop some ideas to keep the brain active, reading, online learning, engage on social media, watching films, be creative, cooking
• Try to do some light exercise

Matters of the Heart

To have a healthy and fit heart, according to Kirsty Green, a personal trainer's overview on the matters of the Heart. Your heart is a muscle and like all other muscles in the body, it needs to be flexed to stay healthy and functional. Strangely, we don't often think of the heart in these terms. February, the month most associated with matters of the heart, may be over now but it's still worth reminding ourselves how important a healthy heart is. Amazingly, each day your hearts beats about 100,000 times and just like our limbs, facial and features and other internal organs, it is unique in shape and size to every one of us.

The size of your heart can change according to how you are using it. Just like your biceps, when you load the muscle repeatedly it gets bigger and so when you perform aerobic exercise, the heart increases its capacity to pump a greater volume of blood around the body to serve the body's demands for oxygen and nutrients.

Question: Whats the best way to maintain your heart health then?
Answer: Cardio - but not too much!
Yep: cardiovascular exercise in all its many forms such as running, cycling, swimming, dancing, aerobics and everything in between, all helps to keep our ticker in tip top condition.

Cardiovascular exercise also increases the size of blood vessels, giving the body more places for blood to flow and making the circulation more efficient.

On way to know how effectively your heart muscle is working is to measure your resting heart rate. Do this by finding your pulse on the wrist or neck  and then count the beats whilst timing yourself for 1 minute

60 or less = Good
61 - 80 = Average
81 - 100 = High but acceptable
101 or more = Abnormally high and not good!

So, if you want to improve your RHR, incorporate some regular cardiovascular exercise to your daily routine and measure again after one month. Unlike most other tests, in this case if you have a lower score, then you know you're improving and your heart is getter fitter!

The Thinking Person's Exercise!

It’s fair to say Pilates is not the easiest exercise discipline to practice. There is a lot going on - coordinating the breathing, core engagement and the movement pattern. But, like anything else that is worth doing, it’s well worth the investment of time, energy and brain cells needed to master and get the maximum benefit from the system. 

If Pilates is approached mindlessly, frustration and even boredom may well set in, not to mention the risk of injury or the disheartening outcome of no tangible benefit. This is why your mind must be as much involved in your practice as your body.

There are six principles the founder of Pilates, Joseph Pilates, impressed upon his students as being essential to the system. These are breathing, concentration, control, centering, precision and flow. Other principles added over the years include alignment, relaxation and coordination and these are no less crucial to a good Pilates experience. 

There is much to consider that it may seem a little overwhelming, but with the guidance of a good teacher all these aspects can be developed over time. And that is the other key element here - Time - because so many people give up their Pilates practice prematurely, just before they are about to reach that sweet spot where everything falls into place!

So here are a few practical tips to help you reach that Pilates utopia… First of all, arrive to your practice on time. It’s no good if you arrive late, all flustered and tense; the session will be over before your body relaxes enough to get deep into those muscle fibres.

Next, engage mentally - leave everything about work or the kids or what to cook for dinner at the door. Keep your mind on your muscles and your muscles on your mind!

Finally, give it time and commitment. You must practice regularly, every week for several months to truly connect but once you start seeing and feeling the benefits, you’ll be so glad you persevered.