November 2024 Pillar Pilates Monthly Wellness & News Blog!

🌟 Welcome to the November Pillar Pilates news and wellness blog! This month, I’m sharing updates from our classes and featuring a quick exercise to strengthen your arms and upper body – it’s simple to add to your home routine and delivers great results with regular practice. You’ll also read inspiring progress stories from our wonderful community, along with a wellness tip focused on breath awareness to improve your workouts. In the product spotlight this month, I highlight the Magic Circle with a quick video demonstration to enhance your Pilates practice.

As the weather turns colder, it’s the perfect time to focus on building both physical and mental strength. I hope these tips and updates support your wellness journey and as always, if you have questions or need guidance, feel free to reach out… I’m here to help!

📰 Class News and Updates

The Tuesday Chair Pilates Class has been removed from the schedule, but the new Monday Pilates Chair Class at Tilmanstone is off to a fantastic start! It’s been wonderful to see so many familiar faces from the village, as well as new participants joining us from nearby communities. The class is creating a strong sense of connection, and I’m excited to see how we continue to grow together.

Speaking of our venues, I’m happy to report that our Saturday class at Buckland Community Centre now has a freshly polished floor. Luckily the work happened while I was on my break so it didn’t cause any disruption. With the chilly weather rolling in, all venues are heated before class to ensure the room is cosy when you arrive. We’ll then adjust the temperature as we warm up, creating a comfortable environment throughout the session.

📆Booking System

To make your class experience seamless and help me stay organized, please remember to manage and book all classes via my online booking system www.bookwhen.com/ppilates. This system allows you to easily manage your own bookings, transfer tickets and receive automatic reminders. It’s a convenient way to avoid last-minute hassles, and I truly appreciate everyone who uses it to keep the schedule running smoothly.

While I’m happy to make accommodations for those who find the online system challenging, I encourage everyone to give it a try -it’s a quick way to make booking more efficient for us all. If you run into any issues with the system please reach out to me.

For those of you that have been attending my group classes for more than one year, it maybe time to update your Health Questionnaire (PAR-Q) I understand it can be an inconvenience to do this but it’s important to keep me updated on any new or existing health conditions so that I am aware of any underlying conditions that might require modifications to the class plan, or even a referral to a health professional for clearance. You can do this via the booking system when prompted, or alternatively email me and request the link to complete and submit without the hassle of doing it on the portal.

Please note that I’ve removed the option to cancel bookings directly on the portal, as payment and refund fees from Stripe do add up. Instead, you can easily transfer your booking to any other event of equal value up to 24 hours before the session, giving you flexibility without additional costs.

🎄Christmas Class Schedule

Dates for your diary;

⭐Your Thoughts Matter

I’d love to hear how our sessions have been going for you! Every experience you share helps me understand what resonates with you and how I can keep enhancing each class – so if you’ve been enjoying our sessions and would like to publicly share your experience, I’d be so grateful! Your honest feedback means the world to me and really helps me grow as an instructor. It’s also invaluable for small businesses like mine, allowing us to reach new people and continue building a strong community. Every review, from a few words to a detailed note, helps me understand what’s working well and where I can improve. Thank you to everyone who’s shared their thoughts already, I truly appreciate your support!”

You can leave a review here:

• Google Review
• Facebook Review

Thank you for being part of my journey and for supporting Pillar Pilates!

💪🏼Exercise of the Month

Total Upper Body Boost: Strong Arms, Core & Shoulders

This month, I’m spotlighting an upper-body exercise that’s perfect for toning and sculpting your arms and strengthen your back. I am using wrist weights for added resistance but you can do this with or without weights. You’ll engage your deltoids, biceps, and forearms while activating your core and scapular stabilizers for balance and control. Slow, controlled arm circles target shoulder stability and strengthen key muscles like the traps, rhomboids, and serratus anterior to boost upper back strength. This exercise is great as a quick arm boost or as part of a regular routine to define your arms shoulders and train your core.

Ready to get started? Grab your weights (optional) and join me in the video below!

✨Client Spotlight

This month’s spotlight is on two exceptional people (but not limited to two) who have shown dedication and enthusiasm in our group classes. I have used their first names with consent:

• Pauline has been a dedicated regular at my weekly Hougham class for six months. She arrives each week with a warm smile, focused and ready to give her best in every session. Pauline practices between classes, and it shows in the steady improvement of her technique week after week. Seeing her progress is incredibly rewarding for me, and her posture and body transformation is an inspiration to the entire group.
• Sarah has attended my Tilmanstone mat class since its launch. It’s such a pleasure to have her in the group, as she always arrives early with a passion for exercise and flows gracefully through the movements with ease and full concentration. She has mastered the techniques beautifully and gained a strong understanding of the core Pilates principles, which reflects her commitment to the class and makes her an inspiring presence for everyone.

💚Wellness Tip

Breath Awareness

As the season changes and the hustle and bustle of the holidays approaches, it’s the perfect time to reconnect with your breath during your Pilates practice. Here’s how to incorporate this into your routine:

Start with Breath Awareness: Before you begin your session, close your eyes and take a few deep breaths. Let your abdomen rise on the inhale and naturally fall on the exhale, connecting with the rhythm of your breath. Doing this helps calm your central nervous system and prepare you for your session.

Engage Your Core with Every Exhale: During each movement, use your exhale as a moment to engage your core. Imagine you’re zipping up a snug pair of jeans gently drawing your navel inward, as if pulling your belly button toward your spine – just enough to feel a light compression in your lower back and belly. You will notice how your breathing changes – as you take your next inhale feeling the breath expanding the ribcage. This engagement supports your lower back and brings stability to each exercise, also allowing for greater movement potential.

Release Tension with Breath: If you feel tension building, pause to take a deep breath. With each exhale, visualise releasing tightness, especially around your shoulders and neck, while maintaining that gentle core engagement. Try not to get too hung up on the technique, it will come naturally as you practice more – what’s important is that you are not holding your breath during the exercises.

💭Upcoming & Future Plans

✨ What’s next on the agenda?

• Target & Tone Video Series: I’ve been hard at work on my upcoming Target & Tone series, creating quick, effective routines for those days when time is short but you still want a solid workout. Most videos are set outdoors, so I’m racing to capture these beautiful backdrops before winter really settles in! I’ve completed 4 out of 8 so far, and my assistant Lily 🐶has even made a few surprise appearances! Once complete, the entire series will be available for download in January/February, (all going to plan🤞🏽) offering both individual videos and bundle options for added value.
  
• Home Practice Videos: Many of you have asked for video access to our Mat & Chair routines so you can practice at your convenience between sessions. I think this is a wonderful idea, and I’m currently working on creating these videos for you. While I can’t specify an exact release date yet, as they will take some time to perfect, I appreciate your patience as I work to make these available.
  
• Hypnotherapy Training: I’m excited to share that I’ve completed my first module in Solution Focused Hypnotherapy training! It’s been inspiring learn about the fascinating world of neuroscience and how our brains really work. I feel fortunate to be training with a school known for its gold-standard, and for the incredible depth of knowledge that each tutor brings from various fields of expertise and I can’t wait to share my knowledge as I learn.
  
  As part of my coursework, I’m looking for volunteers to join me in practicing deep relaxation sessions, ideally continuing on a weekly basis and see where it takes us. These sessions take about an hour, and we can meet in person – either at my place or yours, or conveniently over Zoom (no account needed). I’m chuffed to say that class members who’ve volunteered so far have found themselves feeling deeply relaxed, calm, and surprisingly resourceful, with a new sense of balance thanks to the empowering suggestions embedded in each session.
  
  If you’re curious about discovering the benefits of these sessions and exploring how hypnotherapy can support you, feel free to give me a call. As a thank you for your time, I’ll also provide you with lifetime access to a relaxation audio to help relieve stress and promote quality sleep.
  
  📆 Upcoming Schedule Notes: Please take note of the days when classes will not be running due to my training commitments;
  
• Saturday 30th November ’24
• Saturday 4th January ’25
• Saturday 1st February ’25
• Saturday 1st March ’25
• Saturday 29th March ’25
• Saturday 26th April ’25
• Saturday 24th May ’25
• Saturday 21st June ’25
• Saturday 19th July ’25 (Graduation Day)

🛍️Product of the month

Pilates Magic Circle.

This month, I’m spotlighting a versatile tool, the Pilates Magic Circle. Though our mat classes mostly stick to bodyweight exercises, adding the Magic Circle at home can bring a new layer to your routine. In the video, you’ll see me demonstrate the Shoulder Bridge, where adding resistance with the Magic Circle targets your inner thighs and core, making each movement more powerful.

Why don’t I use props often in our group classes? Focusing on bodyweight exercises alone helps you build natural strength, refine your form, and improve balance without added equipment. This approach keeps our classes accessible to all levels, making it easy to join in without needing extra items and allowing for a streamlined, steady flow. Yet, exploring tools like the Magic Circle in your own practice can be a fun and challenging way to add variety and intensity, especially if you’re ready to deepen your muscle engagement.

For those curious, here’s a link to the Magic Circle on Amazon.
(Disclosure: As an Amazon Associate, I may earn a small commission from qualifying purchases, but don’t worry, your purchase via my link doesn’t cost you any extra! )

Here’s a short video demonstrating the exercise, you can perform the move with or without the Magic Circle. Follow along and enjoy!

🪷Guided Meditation

This guided Progressive Muscle Relaxation meditation will help you release tension, reduce stress, and achieve a state of deep relaxation. Progressive Muscle Relaxation (PMR) is a proven technique that promotes relaxation and improves sleep quality by gradually easing muscle tension. All you need is a quiet space where you won’t be disturbed for 10 minutes or longer. If you’re just winding down after a workout session, preparing for a restful night’s sleep, or simply need a break during your day, this meditation will guide you through tensing and relaxing each muscle group, helping you to let go of physical and mental stress. Don’t forget to like, comment, and subscribe to my You Tube channel for more wellness content, including guided meditations, Pilates routines, and tips for a healthier lifestyle.

💡Inspiration & Motivation

“Great things are done by a series of small things brought together.”

Every big achievement is built on small, consistent actions coming together in harmony. Each step forward, no matter how small, brings you closer to the change you want. Remember, real growth often happens beyond our comfort zones, where small, steady efforts shape great things.

To book a class, visit www.bookwhen.com/ppilates.

Until next month, keep practicing and be kind to your body!

Michelle 💜