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There’s a lot of information and advice about using weights and we absolutely should be strength training at every age. Especially in our 50’s and over.

The leg movements I’m doing are secondary but really advisable, especially with the hot weather we’ve been experiencing lately.

This is because, moving the lower body, especially calf raises, will prevent blood pooling and circulate blood back to our organs.

If you have low blood pressure or ever feel faint when standing for a long time, any foot and leg movement is helpful.

Simple marching on the spot or heel raises is fine if you can’t remember what to do or are not feeling very coordinated.

Many benefits to moving instead of being static when doing free weights:
🩸 Circulation
⚖️ Balance
💃 Coordination
💪🏼 Lower body strength ...

Feet are our foundation!

Do you have flat feet?

Maybe you have but you don’t know and have no problems. You may never experience problems but here are some ideas if you’re concerned or have ever had plantar fasciitis.

Correct footwear is also very important for, not only foot health, but overall body mechanics.

Try some of these foot stretches and check your outdoor footwear. Try to be barefoot in the house as much as possible 🦶 ...

Be kind to your shoulders 💞

Try these stretchy/mobility exercises and follow me for more happy shoulder and neck ideas 💡 ...

Are you thinking ‘these are not abdominal exercises to strengthen my core’?

I would completely understand if you were 🤗

Standing correctly and moving with good form is the most functional and accessible way to strengthen your deep core muscles. You don’t really need a bender ball to do these.

I ALWAYS include standing and balance in my classes. What’s the point of being really strong on the mat but not being able to use that ability when you are living life and doing every day activities?

Feel more confident in your body and live your life to the fullest 😎

Follow me to see more like this and message zoe@northernpilates.co.uk for enquiries 🙏 ...

No equipment needed ☺️ just soft sand 🏖️

Happy Sunday 😎

Looking forward to another strong week for abs and glutes next week 💪🏼 ...

How to lie safely with the bender ball (small pilates ball) in a supine position. Trying to lie on top of it can cause injury xx ...

Strong quads = strong knees

Try these wall assisted exercises to see and feel your quads get stronger

Sissy squats x 8 with 8 second hold
Knee taps x 6
Wall sit x 4 with 30 second hold
Internal rotations x 6 each side
Quad stretch hold for 20 seconds ...

Inner thighs are, in my opinion, one of the hardest muscle groups to target without gym equipment. They are responsible for drawing the legs inwards and stabilising the pelvis.

I have been mentioning ankle weights all week in class last week and they are such a good investment as they can also be used on our wrists when we do our upper body focus.

I’ll mention more on my story about ankle weights later. The ones I’m wearing here are 1.5kg each.

These exercises are just a snippet of what we did in class this week. Well done everyone! ...

Mobility Stretching

At the beginning of every class we do several mobility stretches in order to prepare our joints and muscles for the exercises on the mat.

These stretches are constantly moving and help to improve our range of movement and reduce risk of injury. Also lubricating the joints and allowing the body to move more freely.

I rarely include developmental/static stretches at the end of class now except the very last class of the ‘block’ which is our wind down and relax class.

Look out for more details about stretching, pros and cons……… ...

What a fab week getting back to class after a week off! Thank you everyone 🙏

Lovely Kathryn has attended 3 classes this week 💓

She was on holiday for a couple of weeks so made up for these missed classes by slotting into my other classes at different venues.

I offer a mixture of online and in person classes. My timetables are in the highlights and on my story.

I am making a few changes and adding some of our extra one off classes soon too.

All bookings are made directly with me, no booking apps, just message me.

As life is busy I always offer the opportunity to join a different class to your regular class as I would rather you didn’t miss. Consistency is key!

If you just can’t make it to class then I send you a 40 minute video to do at home in your own time as many times as you like.

Please message me or email zoe@northernpilates.co.uk to join 🌟 ...

It’s flip flop season…..

Some of you know how much I don’t like flip flops. Don’t get me wrong, I have some and wear them occasionally but never if I’m walking any distance.

Not only are they bad for your feet:
👣 no arch support could cause ligament damage and plantar fasciitis
👣 constant gripping with toes can result in cramping, poor gait and posture
👣 flimsy sole without any cushioning and no stability increases risk of falling

Wearing them regularly can lead to back, hip and knee injuries.

I also feel the same about the ballet slipper shoes the girls wear for school. Brogues would be much better but I can’t get my daughter to wear them and I’ve never seen any girls at school in them.

Don’t throw away your flip flops 🩴 just don’t wear them all summer 🥰

#gait #posture #feet #balance ...

High plank exercises are fun and effective but are not suitable for everybody.

In many classes, people come and they might have a niggle or a new injury or are just not feeling 💯

That’s no problem and I’m so grateful that they have still come to class 🙏

There are so many modifications for most exercises, even adapting to standing for some.

Trust your body, listen and respect it 🤗

Still show up to class and, even if you might not do as much as usual, you’ve kept your routine and healthy habit 😇

Do you think you could try a few of these exercises?

Would you like to see the modifications?

Tip: these are a bit easier in trainers than just your socks like we do in class

#highplank #core #strong #fitover50 #strength ...

Girls just wanna have fun 📞 🍹 🎶

#80sthrowback
#80s
#80smusic ...

Save for your next holiday workout or just if you don’t have lots of space to workout at home 💖

#chairexercise #resistancebandsworkout #holidayworkout ...

Happy Good Friday and Easter weekend 🐣🌺

Eat the eggs, relax and have a break from pilates 🥰♥️

I have sent an extra video to online subscribers to keep you going next week 💖

Thank you so much for joining my classes 🙏

See you from 13th April xxx ...

Still in a little bubble after our blissful weekend @hightrenhouse in the stunning Yorkshire Dales 🤍

I felt so at ease and happy with the beautiful ladies and man who came on my retreat. I want to do it all again, I wouldn’t change a thing! 💞

The hosts were so attentive and couldn’t do enough for us, the food was delicious and plentiful. The venue was so welcome and homely 🤗

Weather couldn’t have been kinder and everyone got along so well. New friends were made and we are all hoping to meet up again on our next one 💓

We had lovely gifts bags with merchandise from @fellpromotions and beauty products from lovely Julie @jm_skin_beauty_ 😍

Saturday evening was extra special as we had a wonderful soundbath with gorgeous Sarah @moon_hands_sound_therapy 💖

Look out for our next date in The Dales and more new and exciting retreat news which I’m planning over the next few weeks xx

#retreat #pilatesretreat #relax #unwind #destress ...

Once we reframe our mindset to one that sees moving our bodies as a privilege then we will shift our attitude and look forward to exercising instead of thinking it’s a chore ♥️

I promise that, however you might not feeling like coming to class sometimes, you will never regret it 😍

I LOVE teaching and am very lucky to spend my working life doing something so rewarding and genuinely looking forward to every one of my classes!

Join us @somabalance_studios Monday 12-12.50pm
and @savoysquash Skelmanthorpe Community Centre Friday 10-11am

These are barre pilates classes. Please follow me to see more info on mat classes 🙏

#barre #pilates #movement #exercise #strong ...