Which classes are suitable during pregnancy?

Which classes are suitable during pregnancy?

We’re often asked which of our classes are suitable through pregnancy. Well, good news! Pretty much all of our classes can be adapted to accommodate you through this special time in your life.

A note on exercising while pregnant
When it comes to exercising during pregnancy, the general consensus is that any form of exercise you’ve been doing prior to pregnancy (with some exceptions for things like contact or high-risk activities) is okay to continue. And if you haven’t been exercising prior to pregnancy? It’s still better to get moving as regular physical activity has been shown to have health benefits and can help to prepare the body for childbirth. The trick here is to start small and build up slowly to ensure you don’t overdo it.

Which classes can you do?
The classes at Grounded that are suitable during pregnancy, whether you’ve been doing them beforehand or not, include:
• Strength
• Reformer Pilates
• Mat Pilates
• Yoga
• Yin yoga
• Barre
• Boxing
• Functional fit (we would only recommend this if you’ve been doing it prior to falling pregnant)

What do you need to know about attending Grounded classes during pregnancy?
The most important thing is to advise your instructor that you are pregnant prior to the class commencing. It’s a good idea to tell them how far along you are as well since some things will need to be modified at different stages in the pregnancy.

For example, after 16 weeks it’s advisable not to lie flat on your back as the weight of your bump can compress some key blood vessels which can reduce blood flow to your baby and make you feel faint. Your instructor will adapt according to your needs but also make sure you take things at your own pace and ensure you don’t get too hot. Overheating during pregnancy can be problematic to your baby so keep your intensity moderate and water on hand.

Remember too to listen to your body. What felt good prior to pregnancy might not feel the same for you now. It’s not a time to push too hard or challenge yourself.

How often should you exercise during pregnancy?
In an ideal world, include some form of movement every day throughout your pregnancy. This doesn’t have to mean an exercise class each day—anything from a gentle walk to some at-home stretching counts. That said, 1-2 Pilates classes, 1-2 yoga sessions and a strength-based class each week would be perfect to keep you fit and healthy through your pregnancy and beyond.

Got more questions? We’re happy to help. Connect with someone from our team today and we can guide you as to the best way to approach your movement options at Grounded through your pregnancy.

Why you shouldn’t start the year with ‘new year, new you’

Why you shouldn’t start the year with “new year, new you”

New year, new you. It’s a pretty catchy catchphrase. But what does it actually mean? And does it really work for you?

The whole “new year, new you” thing is about transformations. Carried on the back of the New Year’s Resolutions train, we’re encouraged to start the new year fresh—converting ourselves into a brand new person with a bunch of new healthier habits. Some people thrive on this kind of thing but many others find that they start out great and slowly, as the year unfolds, their good intentions begin unravel.

The thing about “new year, new you” is that it’s very unlikely your life has changed all that much. You still have the same job, the same family, the same commitments. So trying to reinvent yourself is going to be entirely unsustainable. Even worse, once your new habits begin to fall by the wayside, you’ll probably start to judge yourself harshly and give yourself a hard time about not having enough willpower to keep them going. This then turns into you giving up entirely and going back to what feels comfortable—until the whole vicious cycle repeats itself at the beginning of the year.

Sound familiar?

If it does, we encourage you to step away from any “new year, new you” intentions or unrealistic New Year’s Resolutions. That’s not to say that you can’t use the new year as a motivating force to drive you into action but be realistic about what is achievable for you and, most importantly, get specific.

If you do want to get healthier, think about what that might actually look like for you. Does it mean making healthier food choices for better nourishment or having more of an exercise routine? Does it mean prioritising your sleep because you know you don’t get enough currently?

You might have a few health goals that you want to achieve. If this is the case, break them down and introduce them one at a time. Only add another one when the last one feels like it’s become an easy part of your daily/weekly routine.

You can even break it down further to make it more achievable. For example, if you want to commit to an exercise routine because this is something that fell away for you as the year unfolded, instead of throwing yourself in every day for the first few weeks, decide to add one class a week. Once that becomes manageable, add another one. There are plenty of classes in our new 2020 timetable for you to choose from so there’s bound to be something that works for you.

Make 2020 the year that you forget about complete transformations and sustain your healthy intentions by introducing them slowly. After all, you’re pretty awesome already and an entire overhaul probably isn’t necessary anyway.

5 debunked fitness myths

debunked fitness myths

5 debunked fitness myths

Ahhhh the internet, our ongoing source of helpful information about… well, everything. It’s so handy to have an encyclopaedic knowledge at our fingertips but it’s important to remember it can sometimes lead us astray. That’s right folks, the old saying ‘don’t believe everything you read on the internet’ has merit. Quite a bit actually. Since anyone can publish anything without any fact checking protocols, there’s an endless supply of false information for us to digest. This is never more true than with fitness ‘facts’. So with that in mind, lets debunk some of the fitness myths you might be falsely led to believe.

Myth no.1: You can eat what you want so long as you burn it off


Let’s debunk this incredible important fitness myth straight up. As awesome as it might be to think about food only in terms of calories, when you look at it this way you’re missing the bigger picture. As nutritional biochemist Dr Libby says, no amount of exercise can burn off a lousy way of eating. Nutritious food offers our body nutrients that fuel a whole host of health-building processes. You might be one of the lucky ones who can stay slim when you live on junk food and exercise like crazy (at least for now), but even so, you don’t know the cumulative effect of not getting adequate nutrition. More often than not, somewhere down the line the wheels begin to fall off and you wonder why the way you used to deal with body fat doesn’t work the same way anymore. Moral of the story? Look at food as so much more than just calories and eat for the nourishment of all your cells and important body processes.

Myth no.2: You can crunch your way to a six pack


Remember the old ab roller craze in the 90s? Those ads convinced us if only we did enough crunches a day, we could roll our way to perfect flat abs. Sorry to burst your bubble but this fitness myth is definitely not true. Targeted exercises will provide tone and definition—which is definitely beneficial—but it won’t necessarily help you target fat burning on specific parts of your body. Your overall exercise routine and the way you eat will play a far greater role in this, so let’s leave this officially debunked fitness myth back in the 90s where it belongs.

Myth no.3: Cardio is the only way to lose weight


This myth was another popular one of the 80s and 90s and it’s still lingering around today. What science has now told us is that, while there certainly isn’t anything wrong with it, cardio isn’t the only—nor the best—way to lose weight. Focused weight training is a much more effective way to reduce body fat than cardo, especially when combined with interval training. Weight training builds muscle and this boosts our metabolism so we end up burning calories for a much longer period of time when we up our muscle density.

Myth no. 4: You have to push yourself to the edge to get results


Let’s debunk this fitness myth once and for all because it may actually be working against you. You don’t have to train hard to see results. In fact, some of you may benefit from training less than you are now or at least from integrating some more restorative practices into your weekly schedule to complement your more vigorous endeavours. Breath-focused practices like yoga or Pilates will help to balance out your nervous system and improve your flexibility.

Myth no. 5: Women who weight train will bulk up


If you shy away from weight training because you’re afraid of getting too muscly, you’ll be excited to hear you can enjoy all the benefits we’ve already discussed without the feared bulkiness. That’s right, weight training doesn’t necessarily mean you’ll develop big, showy muscles. Your body is quite the economist when it comes to energy and it doesn’t decide to just bulk on a whole heap of muscle that you don’t actually need—or won’t use. Of course if you dedicate yourself to training heavy weights and steadily increase the load, your muscles will grow but this is the only form of weight training available to you. Using things like dumbbells, kettlebells and your own body weight as resistance is still considered weight training and will give you nice toned and functional muscles. Exactly what you need to maintain great health and mobility through your daily life!

 

 

4 reasons you’ll love Pilates barre classes

4 reasons you’ll love Pilates barre classes

Pilates barre classes fuse together elements of Pilates and ballet for a fun and energetic workout. Utilising the barre (handrail) and other equipment such as weights, bands, balls and gliders, classes offer a complete body workout. No previous dance or Pilates experience is necessary as movements are simple and easy to pick up. If you’re yet to experience Pilates barre classes for yourself, here are five reasons you’ll end up falling so in love with it, you’ll want to add it into your weekly routine.

1.Great for flexibility


Flexibility is an important aspect of ballet and as such you’ll find it’s a key principle in barre too. Pilates barre classes are about building strength and flexibility for long, lean muscles. You’ll be guided through a number of whole body stretches in amongst the exercises you do. Flexibility means less tension in the body, greater mobility and injury prevention.

2.Pilates barre classes are just fun


The perfect combination of dance movements and Pilates exercises, barre classes are just so much fun! You don’t need good coordination or fitness, but classes will help you with both. We put on good tunes and work our way to strong, fitter bodies! What’s not to love?

3.It’s a low impact exercise


Barre classes are great for injury rehabilitation and prevention because they’re a low impact exercise. This doesn’t mean you’re not working your muscles hard! Barre is all about working key muscle groups to fatigue. It’s just that you do this through everyday movements like squats and lunges and using your body weight as resistance rather than anything too high impact. We’ll work all the muscles around your shoulders, hips, knees, spine and ankles which will help build up strength after an injury or prevent one from happening in the first place.

4.Plié your way to a strong booty, arms, legs and core quickly


Because of the way barre exhausts and stretches every muscle group, it quickly increases your muscle density which means you get results fast. Think strong, toned, lean muscles that increase your functional movement and help boost your energy and metabolism!

If you’re looking for a fun, low impact yet results-driven exercise, you just can’t go past barre classes. Come and try a class and see for yourself.