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Evolution Pilates Newsletter 
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The Spring Issue
 
Studio News

Hi all! I hope this issue of the newsletter finds you all feeling more positive with the news from the NSW Government yesterday that ‘normal’ life will slowly start to resume from October 11th. As the warmer Spring weather sets in we’re busily updating our COVID safe plan and predict we will have a staged re-opening of the studio from mid-October onward (more details to come).
PLEASE FILL IN THE SURVEY BELOW
to assist us in planning re opening the Pilates studio spaces.

Just a reminder that Jenna, Kim, Seamus and I will continue with face-to-face Physiotherapy and one-on-one exercise rehab sessions Monday to Friday in the meantime. Thank you for your ongoing support and enthusiasm! We love to see you moving well, improving and sharing news. 
Susie


RENEW. RELEASE. RESET
Set Your Personal
Health and Fitness Goals


Spring is bringing us slowly out of hibernation and we know that soon it'll be time to reemerge from lockdown. Let's set some personal challenges for ourselves to get moving again before Summer hits.

Cardio
Personally I do a bit of cardio mostly for vanity! It also enables me to get out for fresh air and improves my mood. Arms, tummy and thighs are always on a girl's list for a bit of toning, which cardio exercise is great for. There are also so many health benefits. Some of us may be walking more, however incidental walking (eg. to and from work) may now be less. If you are getting bored with your walking route, perhaps try a different style of cardio exercise. Jo Pilates ran outdoor group cardio and core classes decades ago. Can you walk up hills or stairs without getting too puffed?
 
Strength
Some clients have been testing their knee and hip endurance and strength in a one minute sit- stand challenge. 30 or more full sit-to-stand movements in a minute seems to be a good average for most. Other strength tests are grip strength, push up, rolling up from a full lying down to sit up position (do not try this if you have osteoporosis or specific back pain that doesn't currently like spinal flexion). 
What are your specific strength goals? Let your instructor know, we would love to assist you to achieve your goals.

Balance
It was Balance Awareness week last week. Balance reactions are something we can take for granted, but injury, illness or disuse can affect this inbuilt reflex. The good news is that practise and improving underlying physical strength/visual or inner ear 'vestibular' causes can improve balance.
Test your balance - can you balance on one foot for at least 10 seconds.?... while turning your head.... OR with your eyes closed? Can you stand on one foot and then bend down to touch the floor? What are your balance requirements for your lifestyle?
 
Sleep
How important is getting good restful reasonably undisturbed sleep? Lack of sleep is linked to many poor health and pain issues, including low back pain. Is there something beneficial you can do to improve your sleep quality? Turn off the screens. Exercise. Breathing and meditation especially before going to bed. Set your healthy sleep goals! You'll feel so much better.

 
SHARE YOUR IDEAS AND GOALS WITH US.
WE'D LOVE TO HEAR WHAT CHALLENGES WE CAN SUPPORT YOU WITH!
 

 

Please complete our
Re-opening Survey 

We're excitedly preparing to open our doors once again in line with the easing of restrictions once NSW reaches a vaccination rate of 70%. We're expecting that to be sometime in mid-late October.

We understand that some of you are dying to come back into the studio and others might be more hesitant, so we've prepared a short survey that we would LOVE you to participate in. The feedback will help us reopen in a way that is safe and supportive for our lovely community. 

 


 Some Good News to Share!

I'd love to share some progress news about our fabulous client who is a dancer and stilt walking performer. She has been recovering from a horrendous car accident and suffering pain, dizziness, loss of balance and condition. I thought it would take her a long time to get back to standing on stilts, which is part of her regular festival work. But this week, only a few months after the accident, here we are! Despite COVID-19 and a whole lot of logistical nightmares, this is a very exciting milestone. She has minimal pain and is feeling ready to go! She is even walked around the trap bed and studio without holding on at all.
Congratulations! Your perseverance, hard work and some nifty specific balance, strength and eye/neck co ordination exercises have paid off!


Use up your Spring veggies with this herby and delicious
ZUCCHINI, FENNEL, MINT + BASIL SOUP 

Serves 4
(or extra portions perfect to freeze for a rainy day)


Ingredients
2 tablespoons extra-virgin olive oil
1 small or medium fennel bulb, trimmed, thickly sliced
1 medium onion, finely sliced
1 or 2 garlic cloves, finely chopped
450g (about 3 medium) zucchinis, thickly sliced
2 handfuls basil
2 handfuls mint
4 cups (1L) vegetarian or chicken bone broth, or store-bought stock
1 ½ tablespoons freshly squeezed lemon juice, plus zest to serve
Sea salt and freshly ground black pepper, to taste
Extra-virgin olive oil, to serve
Dried chilli flakes, to serve

Method
1. Heat the oil in a medium saucepan over a medium heat. Cook the fennel, onion and garlic until softened, about 3 minutes. Add the zucchini, basil and mint
 
2. Pour in the broth and bring to the boil over a medium heat. Reduce to a gentle simmer. Cook for 5 minutes, or until the vegetables are tender
 
3. Add the lemon juice and season with salt and pepper. Using a high-speed or hand-held blender, blend the soup until smooth
 
4. Serve topped with a drizzle of extra-virgin olive oil, a sprinkle of lemon zest and some chilli flakes

 Original recipe by The Beauty Chef can be found here
 
As always if you need to contact us don't hesitate to send us an email at info@evolutionpilates.com.au
Copyright © 2021 Activate Physiotherapy. Exercise Rehab, All rights reserved.


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