One of the most common complaints when a new client come to a Pilates class is that “they want to improve their flexibility”.

Despite flexibility being actually defined as “range of motion around a joint” and not the length of the muscles per se, most people will commonly identify flexibility with stretching.

stretching_woman_yoga

 

Here are some of the most common stretching mistakes.

  • You pulling too much. Stop fighting with yourself. The muscles have a stretch reflex, which means that if it is pulled to much (to the extreme of its own range of movement) it will automatically contract for its own safety.
  • You have poor alignment. Are trying to stretch your hamstrings rounding your back and tucking the pelvis? Chances are that you won’t get much results. You have to imagine your muscles like and elastic band and with an insertion and an attachment into our bones via our tendons, so the way we position our body when we stretch is crucial to stretch the right muscle effectively.
  • You have muscle imbalances. What often happens is that muscle that we are trying to “stretch” is tight because is trying to compensate for another muscle that  is too “weak “. A common example is tight hamstrings trying to compensate for weak gluteals muscles, or superficial muscles trying to compensate for weak deeper stabilizing muscles.
  • Relax.  If are too tense, your muscle will be tense too. Try to relax when you are stretching, focusing on your breath, and trying to stop any negative thought and worries for a while.  Your body will benefit, and your mind too!

To book a consultation with a Pilates teacher contact http://www.pilateswellness.co.uk

 

 

 

A green goodness soup, filling, nutritious and utterly delicious. Rich in fibers and vegetable proteins, I found this soup great as late evening meal, or for a lite lunch, especially if you have indulged a bit the day before.

 

Asparagus and broad beans soup

Ingredients

  • 2 leeks
  • a bunch of asparagus
  • a cup of broad beans
  • a small potato
  • 1 organic stock (Kalo)

Serves 2-3 people

Wash the leeks, the asparagus, peel the potato, cut then in chunks and put then in a pot with some water and half of the kalo stock. Bring to boil and the lower the heat and let it simmer.  For the broad beans I follow a different procedure s the ones I used were frozen ones, as their skin can be quite thick. I put a steamer on top of the pot, and placed the broad beans there.

After roughly  10-12 min, I took them out, cooled them under cool water and then removed the skin one by one. It sounds a tedious job, but it actually took only few minutes.If the broad beans are fresh then you can put them directly into the pot with the rest of the vegetables.

Let it simmer all for another 15-20 min and then with an immersion mixer liquidize all, until of a creamy “veloute’ ” consistency. Great to serve with a slice of spelt or rye bread. Enjoy!

 

http://www.pilateswellness.co.uk

Pilates performance for runners is available on a one to one basis, or tailor made workshops.

If you would like to attend small group Pilates performance for runners classes  please register your interest on here.

Workshops are available for the individuals or for corporation to be organized in your workplace.

For more info, please visit our website http://www.pilateswellness.co.uk

 

Packed with nutrients and with only 42 calories per fruit, the humble kiwi is the perfect pick me up snack.

 

Kiwi

 

With more vitamin C than an orange, this super-nutritious fruit has a great number of health benefits.

  • Rich in Vitamin C and Folate (acid folic)
  • Great source of potassioum, for an healthy heart
  • Rich in flavonoids for an antioxidants protection
  • Good source of copper and manganese
  • Contains fibers to promote an healthy digestive system

They are great for the skin, help promote healthy  digestive and heart systems, and the both the vitamins C and B will help with metabolic processes to increase energy levels.

See what Medical News Today  has to say about kiwis health benefits and contraindications.

 

http://www.pilateswellness.co.uk

For personal Pilates and Barre workout training we mainly cover the Central and SW London areas. However should you have an inquiry for other areas, please don’t hesitate to contact me and we can take it from there.

Areas: Chelsea, Earls Court, South Kensington, Knightsbridge, Kensington, Holland Park, Bayswater, Notting Hill, Mayfair, Marylebone,Belgravia, Pimlico, Westminster, Battersea, Clapham, Putney, Barnes,  Fulham, and City of London.

Postcodes: SW1, SW3, SW4, SW5,SW6, SW7, SW10, SW11,  SW13, SW15, W1, W2,W6, W8,  W10, W11, W12, W14,

http://www.pilateswellness.co.uk

“Pilates has allowed me to be focused on my appearance and my health in ways that are not abusive or critical.” Kerry Washington

Everybody loves pancakes. Here is yummy and gluten-free version from american nutritional therapist Laura Kraber, one of the Be Well health coach of the Eleven center wellness in New York.

 

Gluten-Free-Crepes

 

 

Ingredients

  • 3 large eggs
  • 3/4 cup brown rice flour
  • 1/4 cup almond flour
  • 1 cup milk
  • 1 tbsp butter ( grass fed)
  • dash of vanilla
  • pinch of sea salt
  • 1 tbsp honey (optional)

 

Beat the eggs thoroughly; gradually add both flours until a thick paste is formed. Slowly mix in the milk and melted butter. Add the vanilla, salt, and honey, if using. Beat until all the lumps are gone and let rest for a few minutes while you heat a small pat of butter in the pan. Holding the pan at an angle, pour a small amount of batter into the hot pan and swirl to coat into a thin layer. When slightly browned, flip and cook on the other side.

 

www.pilateswellness.co.uk

“No one can persuade another to change. Each of us guards a gate of change that can only be opened from the inside. We cannot open the gate of another, either by argument or emotional appeal.” Marilyn Ferguson

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