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.

 

 

Capri Paddle Sponsorship

I’m paying it forward and I really need some support from our Grounded community. Together we can really make a difference!  On the 24th October, 2 friends and I will set out to paddle for 24 hours around the river and canals of Isle of Capri to help raise money for our charity Men of Business (MOB). Our 24hr paddle will finish with our Charity Luncheon at Edge Water on the 25th October.

We are aiming to raise $100,000 to help build a school in Southport for helping young boys at risk. The school will support up to 90 boys every year and with your support, we can help them evolve into Great Men. Men of Business have been running programs over the last 9 years and to date have helped over 1,000 disengaged teenage boys.

The Men of Business (MOB) is a life changing mentoring program that runs for year 11 & 12 boys that have struggled with the regular education system. This program is an intensive mentoring and personal training model designed to empower teenage boys with positive community and male role models learning the value of Trust, Communication, Anger Management, Friends & Family, Respect, Inner Strength & Emotion, Attitude, Goal Setting

So, this is the plan…We have 3 ways to raise money.

1. We have a Charity Luncheon at Edge Water on the 25th October
Table of 12 -$1800 or $150 a head (only 15 tables available) 
I would like to book the charity luncheon – CLICK HERE

2. Buy a Brick – $1,000 each
The bricks are a tax deduction, will be marked with your name & will be used in the build of the school 

I would like to buy a brick for the school – CLICK HERE

3. Sponsor the paddle however big or small every dollar will count.
I would like to sponsor the paddle – CLICK HERE

Thank you so much for the support.

Kind Regards
Marco Renai

How often should you exercise?

A common question we’re asked in the Grounded studio is how often should you exercise? Well, the most accurate answer is that it depends. It depends on whether you’re wanting to exercise for health, fitness or weight loss—even whether you’re training for something in particular, such as a marathon or triathlon. Let’s explore a couple of the factors that can make a difference to this question. 

What are the recommended guidelines for exercise? 

There are standard health guidelines on how often you should exercise. According to the Australian Department of Health, doing any physical activity is better than doing none! Ideally adults between 18-65 should be doing 2½ – 5 hours of moderate intensity physical activity or 1¼ – 2½ hours of vigorous intensity exercise (or the equivalent combination of each) per week. The department also recommends doing muscle strengthening exercise at least two days per week. 

Minimising the amount of time spent sitting and trying to break up longer periods of sitting as often as possible is another recommendation set out by the department. This is because there is research to suggest that if you spend more time on your bottom each day than you do standing or moving around, it increases your chance of some types of cancer and is linked to heart disease and diabetes. This is even if you do 30 – 60 minutes of exercise a day! So, make sure you keep yourself moving as much as possible even outside those blocks of exercise. 

How often should you exercise for weight loss? 

If your goal is to lose weight, the type of exercise you do is just as important as how often you exercise. Contrary to popular belief, you don’t need to push yourself to breaking point. The old adage of “no pain no gain” is just not true! Any kind of incidental exercise adds up to your overall daily movement so just try to stay as active as possible. 

Ideally, meet the minimum guidelines set out by the Australian Department of Health and try to avoid sitting for long periods of time. Beyond this, you may like to work out a schedule that includes a few different types of exercise. Interval training has been proven to be the most effective fat burning exercise. Interval training is a combination of strength and cardio where you do short, sharp bursts of activity followed by periods of brief rest so that your heart rate goes up and comes down. The Grounded Strength and Functional Fit classes are good examples of this. 

Remember, weight loss is just as much—if not more—about how you’re nourishing yourself. Any exercise measures will be much more effective when combined with a healthy way of eating. 

How often should you exercise for fitness? 

If your main aim is fitness, you’ll probably find that your exercise requirements change as your fitness does. If you’ve been inactive for a while, you’ll need to start slow. Recovery is an important part of exercise so don’t push yourself too hard in those early weeks when you’re getting your fitness back. We’d recommend keeping the intensity low and having at least a day or two rest in between each exercise day to begin with and work your way up to more. 

If you’re still confused about how often you should exercise, an ideal schedule would look like this: 

1-2 days of strength training
1-2 days of cardio (or combine these into an interval style class outlined above)
1-2 days of something like Pilates or yoga

Ideally give yourself two days of active recovery within a 7 day week. 

4 ways Pilates reformer classes will change your body

Have you fallen in love with Pilates reformer classes yet?

This dynamic approach to exercise is a member favourite at Grounded—and for good reason. Not only will you come away from these classes feeling challenged to just the right level, over time they will begin to change your body in a number of positive ways. Here’s what you can expect to notice.

1. Improved posture

Correct form is a key focus in Pilates reformer classes. You are trained to place your spine into ‘neutral’ position (which is essentially where the three curves naturally present in your spine are maintained) and maintain it through each exercise. In doing so, you activate all the postural muscles responsible for holding you upright and elongating your spine.

The repetitive engagement of these muscles, along with the activation of other key muscles in your body (your core, for example) naturally begins to shift your sitting and standing posture. Since you’ll be challenged to think about the way in which you’re moving your body in your Pilates reformer classes, your awareness of your movements throughout the day also increases so you learn to catch yourself when your posture slips.

2. Strengthened core

Reformer classes offer a wide range of exercises designed to strengthen muscles from head to toe but there is a strong emphasis on developing the core. Having a strong, stable core is not just all about how our tummy looks, it’s a foundation for a healthy body and key for being able to maintain mobility through your life. In fact, a significant amount of lower back pain is associated with poor core strength. So, not only will Pilates reformer classes help to tighten and strengthen your tummy, butt and back muscles, they can help to alleviate back pain.

3. Increased flexibility

There are two different types of flexibility—active and passive. Pilates reformer classes will help you to achieve both. Think of active flexibility as a combination of strength and flexibility such as when an acrobat (or advanced yogi) can put their legs into a complete split from a handstand. Passive flexibility would be moving into the splits on the floor and using the ground and gravity to get you further.

Pilates reformer classes include exercises that increase the strength and mobility of your muscles both actively and passively. Whether being able to do the splits is on your bucket list or not, active and passive flexibility will result in greater agility, stability and mobility which to you means less pain, tension and risk of injury.

4. Better muscle tone

Did you know that from the age of 30 onwards, unless you actively maintain or build muscle mass, you begin to lose it? This is one of the ways in which body fat levels can begin to change as we age, since muscle is one of the key drivers that keeps our metabolism fast.

Building muscle also helps to keep your bones strong and healthy and prevents injury. So not only will you begin to notice visible changes to your muscle tone from regular Pilates reformer classes, you’ll be reaping in the associated benefits of it too!

Learn more about how we do Pilates reformer classes at Grounded or check out our timetable to see our current class offerings. Our reformer classes are included in our $30pw membership along with a variety of other holistic fitness classes. We can’t wait to see you there!

Feeling flat? 5 tips to boost your energy

Boost your energy - Grounded Fitness

“How can I boost my energy?”

A common thread we hear in the studio is how many people are struggling with flagging energy levels. Whether it’s waking up tired or experiencing a dip in the middle of the day, this can take begin to take a toll. That’s why we’ve put together these five tips to help you reignite and boost your energy levels. You’re welcome.

1. Amp up your nutrition

Good energy starts with good nutrition. So, for a quick boost to your energy, look at what you’re eating. If you aren’t eating in a way that includes lots of nutrients from whole foods, you’re going to start depleting your body. And with depletion comes fatigue.

According to a report by CSIRO, 4 in 5 Australians are not eating the recommended five serves of vegetables. And this recommendation is really just the bare minimum we need to keep our bodies functioning well without deficiency. If you really want to thrive, you should be eating even more than this. So, to boost your energy, load your plate full of veggies!

2. Get moving

Humans aren’t meant to live sedentary lives; if you don’t move enough, you will begin to feel sluggish. So, it stands to reason that boosting your energy involves moving more and exercising regularly.

Movement and exercise aren’t exactly the same thing. Think about movement as your incidental activity throughout your day. It might include walking from the carpark to the supermarket, taking the stairs instead of the escalator or standing at a desk instead of sitting (if you have an office job). Exercise is scheduled time focused on building muscle and/or getting our heart rate up. Both are important to our health and play a role in boosting your energy.

Look for opportunities to increase your incidental exercise and ensure you’re also doing a good 30 or more minutes of exercise most days. For the perfect energy boost, we recommend mixing it up with some cardio or strength-based classes and alternating that with some yoga or Pilates. See our schedule for all our class times to help you plan out your week.

3. Include more restorative practices

Sometimes we need to move more and other times we need to move less—or at least consider the intensity of the exercise we are doing. If you’re on the go from the minute you get up until the minute your head hits the pillow at night, you might benefit from more restorative practices. This will help to support your nervous system which, in turn, will boost your energy.

Living at full throttle 24/7 can communicate stress to your body (especially if you also have a busy mind or often feel overwhelmed by all your tasks) and activate your ‘fight or flight’ response. Our body isn’t designed to live in ‘fight or flight’ regularly. If you don’t slow down or learn how to switch off that stress response, you will begin to notice your energy wane. Practices that focus on slowing down and regulating our breath (especially deep, diaphragmatic breathing) are the ideal solution. So, to boost your energy when you’ve been busy, tired and overwhelmed, try yoga, yin yoga or Pilates.

4. Build muscle

Muscles aren’t just there to make us look good! They also have many important functions in the body. One of them is to boost our energy levels. Inside every cell in your body are mitochondria, and without unpacking this too far, what you need to know is that these little guys are responsible for converting nutrients into energy.

Muscle contains the highest density of mitochondria than any other tissue in our body. This is because you really need a good amount of energy when you’re exercising. However, maintaining a good amount of muscle mass will serve to boost your energy well beyond exercising!

If you’re keen to amp up your mitochondrial levels by building long, lean muscles (and boost your energy in the process), we recommend taking up a strength-based class such as our Strength, Functional Fit or even Pilates classes.

5. Address your stress

Stress drains us. Not just for the reasons we discussed above regarding the stress response, but because it clouds our brain and squeezes all the colour out of our world. Plus, when we feel stressed, we generally feel less motivated. We might forgo our usual exercise routine and lean towards less nutritious food choices in an attempt to make ourselves feel better. So, getting a handle on your stress is an important part of boosting your energy.

Yoga is a great way to alleviate stress and quieten your mind. Yin yoga in particular. One of the greatest gifts this practice gives us is the ability to bring our mind to the present moment by focusing on our breath and bringing our attention to how our body feels through each movement. What we learn on the mat we can apply off the mat, so yoga can be a wonderful tool to help you build your stress resilience while reducing stress levels in your body. Other ways to address your stress and therefore boost your energy include meditation and having clear boundaries about down time and self-care.