"If you suffer with lower back pain and want to know how to improve it through your Pilates practice then this workshop is for you.  We teach a lot of clients who suffer with discomfort in this area either from bad postural habits, pregnancy, or an old or current injury.  Many physiotherapists will tell you to come to Pilates, and for good reason.  It is an excellent practice for spinal health and posture, and with a bit of commitment you can reverse old habits by starting to practice Pilates in your everyday life as well as in class.  I will be taking you through a number of common reformer exercises, explaining modifications and adjustments so that you can remember them for next time you come to class.  The workshop will be part practical and part learning through demonstration and observation.  Observing other people can be very useful to spot mistakes and start recognizing them in your own body, as we don't always get to watch ourselves.  You should be able to come away from the workshop with a new understanding on how lower back pain can manifest in the body, and some tips on how to make your Pilates class more comfortable and enjoyable.

If you want to ask me any questions about this or whether you'd be a good candidate for it, please speak to me after class or send us an email.  If you have a spinal injury that I don't already know about, please let me know before you sign up so we can discuss it.  Otherwise, I hope to see some of you there!"_Scarlet

​You can book the workshop here

​Why Pilates?
Pilates is the training that holds together everything else I do. The demands of being a dancer and marathon runner, means I need to really take care of my body, and Pilates on the reformer really allows me to do that. I love sharing the benefits I get from my training on reformer with others, whether it be helping to improve posture, support for sport performance or just to get a really great toning workout.

What's your favorite exercise on the reformer and why?
Sideline Leg Sequence, especially the tiny circles at the end. I love the way it targets gluteus medius muscles, in a way I have never found on any other equipment. I attribute all compliments on my butt to this exercise.

In your quest for health and fitness what other habits complement your Pilates practice.
I believe in holistic fitness so my training program is really varied. I train in pole fitness and callisthenics, so although I am small I can do pretty cool things when the strength work is body weight. My cardio comes from dancing (Ballroom/Latin) and running, which also do wonders for my mental health. 

Can you give us one tip for better living?
Ask yourself the question ‘is this sustainable?’. There is no point doing a 6 week program of fitness or nutrition and then completely stopping. Find things you enjoy and make it a lifetime of better living!

Can you tell us something about you that most people wouldn't know?
I have a Masters Degree in Mathematics. 

Before discussing this condition, it is crucial to have a good understanding of the structure of the abdominal wall. The abdominal wall often referred to as the core is comprised of the following muscles. Starting from the most superficial layer, we have the rectus abdominis ( commonly described as the six pack),  the internal, external obliques and the transverse abdominis.

All these muscle have different origins and insertions but they all attach to the linea alba which is the white fibrous tissue that runs vertically down the midline and splits the rectus abdominis into two halves. This fibrous band is key in keeping the abdominal muscles in place. 

What causes abdominal separation ?

This phenomenon mainly occurs during pregnancy. It can occur in infants and men but at a much lower occurrence. 
The main cause for a pregnant woman is the pressure the expanding baby exerts on the abdominal wall. The connective tissue expands to allow for the growth of the baby and the abdominals split. This is normal  and happens in about two out of three pregnancies. 

The following factors increase the risk of abdominal separation
• Pregnancies after 35
• Multiple pregnancies
• Twins +
• Weak abdominals prior to pregnancy 

This separation weakens the abdominals and reduce their effectiveness at providing support and protection to the internal organs. This can sometimes lead to some of the following:
• Weak bladder
• Lower back pain 
• Constipation
• Hernia (when an organ breaks through the connective tissue and gets exposed)

How to improve the condition
The objective is to bring the two sides of the abdominal back together. This is done by focusing on the innermost layer of the abdominals,  the transverse abdominis. This corset like muscle will tighten the waist and reduce the gap. 

Tyre following two cues are great in helping us connect with this deep layer 
1. Exhaling
2. Drawing the abdominals in towards the spine 

Exercises such as the vacuum that really try to tighten the waist while engaging the deepest core muscles are most beneficial. 

We want to avoid direct stimulation of the rectus abdominis at this stage. Working them in this compromised state might make the situation worse. Avoid any exercises that allow the belly to bulge and push out. Exercises such as curl ups. 

With these considerations in mind,  you should be able to accommodate clients with this condition quite easily. Keep the waist small and remain in control of the midsection all the time. Working on the obliques is also a great way to challenge the core without putting too much pressure on the rectus abdominis. 

At Flowing Body Pilates we like to provide many options to reflect the different needs of the many individuals that make up our clientele. With the greater choice however, comes a greater difficulty in accessing which package is best. We will attempt to give you an easy way to make that decision based on how often you wish to attend the studio in a week.

One off attendance here and there:

• Membership lite at £15/class (six classes a month)
  
• Block of 10 classes at £18/class
• Single class at £22/class

Attending once a week:

• Best option 20 classes at £17/class
• Second 10 classes at £18/class

Attending twice a week:

• Best option Monthly 10 membership: at £14/class
• Second best Express block of ten at £17/class

Attending three or more times a week:

• Unlimited membership at £13.5/class (for 3 times) at £10.5/class (for 4 times)

​In my book, “the shredded life”, I describe the simple equation that dictates whether we gain, lose or maintain our weights: calories in vs calories out. How much we eat vs how much we burn.
It is thus logical to attempt to get a grasp on what we consume: the calorie in part of the equation.
If you aren’t familiar with calories and macros, I recommended purchasing my book or finding some information through Google.
The reason to read labels is that they enable us to make informed decisions. By looking at a label we can choose the lower calorie version of cereals we like. We may decide to go with a low sugar and higher protein variety.
Reading labels also reveal artificial ingredients we may want to avoid like colourings, preservatives and other chemicals. The labels will also highlight allergens that we may need to avoid ( think lactose or nuts).
Reading labels allows us to use the principle of substitution. It allows us to make better and better nutritional choices at a slow but sustainable rate. Small changes can have a huge impact on the quality of food we eat, on our health and finally on our weight.

It is always useful to start a discussion with a common understanding so let us begin by defining our concept. A quick google search provides us with the following definition. Nutrition is the process of obtaining or providing the food necessary for health and growth". The science of nutrition concerns itself with what we eat and how that assists the body with regards to health and growth.
The type and quantity of foods we consume will steer us towards health or disease. Food can either strengthen our immune systems and work like nature's medicine or weaken our immunity to the point of acting like a poison.
I want you to forget the notion of a diet as a weight loss activity. A diet is scientifically defined as the individual's nutrition profile. Simply put, your diet is the sum of what you eat. This more scientific understanding of diet moves the concept from a temporary activity to a lifestyle. Temporary changes lead to temporary results. A lifestyle can be maintained indefinitely and so it's health effects are lasting. A good diet will help you to stay healthy (in a state of complete physical, mental and social well-being). A bad diet will move you further and further away from that state of wellness.
I will in following post try to explain what makes a good diet.

Fear is one of the most powerful emotions out there. It is intense and requires a primal response: Fight or Flight. We have a binary choice: Back away or confront the challenge heads on.
Back in the days fear was a lot more valuable. Indeed many of the challenges meant death in case of failure (you better run away from that bear). In today's society failure usually only mean a broken ego and a loss of resources. Failing is recoverable. We should therefore approach our relationship with fear in a different way. We know the costs of failure so we now have to balance them with the rewards of success. Is the fear of failure worth giving up on your dreams without even trying?
My advice is to use fear as a motivational tool, let it light a fire that will make you work in overdrive and give it your all. If despite your efforts you fail, you will have a certain calm. You will be at peace knowing you gave it all you could.

When we think in absolutes, we humans tend to become paralyzed. The challenges seem insurmountable and we struggle to find the energy and Will to get on with our goals. 
Becoming the best version of yourself is a worthy goal. It is also limitless in scope. It is daunting to contemplate all you will need to do to become that person. 
My advice is to work on one aspect at a time. A collection of small victories will reinforce your motivation towards the ultimate goal. 
For example:
    1. Watch TV less 
    2. Read one book a month
    3. Try something new every week
    4. Cook more meals
    5. Exercise more
    6. Meet interesting new people
You get my drift. By themselves these would be small victories but together the build the stairway to your destination: The best you!