Pilatestlc

Taking a moment out from studying. I'm always looking at new and better ways to improve my knowledge and help my clients and currently I'm learning all about 'Pilates for Orthopaedic conditions'

Rather than turning to your GP to help ease aches and pains in your joints you can ask me how I can help you with:

🔹Osteoporosis
🔹Arthritis
🔹Joint inflammation
🔹Sciatic nerve issues
🔹Plantar fasciitis

This can be within a class setting or as a 1:1 PT session. DM me to find out more.

METABOLISM
Metabolism is not fast or slow it needs to be trained to be efficient

End imbalance, take steps to actively create symphony between your hormones

Today is a good day to get started

All or nothing? NO all or something is your strategy for success

Balance your hormones whether on HRT or not with movement, nutrients, alignment and staying in the present

Oh yes you can! join my community, my course and be guided and supported along the way by me Pilatestlc

Love yourself, you are no good to anyone else if you don't!

Invest in creative lifestyle choices everyday, managing stress, sleep, nourishment and moving more

Superwoman, there is one in all of us and she is there waiting to leap out and make your life better through menopause, you are so amazing

My journey is unique, and so is yours, we can all succeed once we know how 🌸

Happy International Fitness Day 💪

Fitness is not just about pounding the streets on a run and seeing how far you can go!!!

Fitness is BODY, MIND and EMOTIONS.

We need to keep our heart and lungs healthy; but YOU are more than that …!!

APPLYING RESISTANCE to your body in different styles of movement enhances and LOVES your:
🧠BRAIN (and it’s crazy self talk)
💪MUSCLE (and their need to be active and awake)
🦵JOINTS (to be fluid and flow)
🪷SKIN (to be nourished)
🩸BLOOD (to be the strong army delivering that nourishment)
🧬CELLS (to be stimulated effectively, taking in what they need so you can feel amazing ; then spitting out the waste to help you feel revitalised)

Planned movement, with a variety of exercise will give your body, mind and emotions a GREAT BIG HUG of wellness.

Contact me for that BIG hug https://www.pilatestlc.com

REST AND RECUPERATION is so important especially after a very busy and turbulent summer holidays. Following my post last week about spending precious time with Oli I had a lovely evening with friends on Saturday enjoying a few healthy nibbles and a glass or two of our favourite tipple! Lots of eating, chatting and laughing and lowering our cortisol levels at the same time! Everything in moderation folks 🥰🙌🌸
If you would like more info on the healthy snacks I chose ask to join my Facebook group (link in bio) and I can share more with you

FEEL FREE in peri/menopause. Recruiting now for ladies to join my upcoming course. Register your interest here https://www.pilatestlc.com/contact 🥰 Don't suffer in silence. I can help you through your journey. 🌸

🍂HELLO SEPTEMBER!🍂

Client Review: I did Anna’s ‘Feel Free’ course earlier this year after struggling with some of the physical and mental symptoms that come with the peri/menopause. I am so pleased that I signed up! Although I was aware of some of the changes that were going on in my body and mind I definitely didn’t know as much as I thought and I truly learnt so much about what was going on and it all makes much more sense now. Anna is a real mind of information about this subject, as well as nourishment, sleep and exercise too. The accompanying Pilates classes also really helped and I have continued to practice it weekly. I have been able to come off all medication (with the exception of HRT) which I would not have been able to do without Anna’s guidance and support.

Anna is authentic, and very open about her own experience through her perimenopause journey and that has really helped me through mine, the fact she is a realist too only helped to seal my trust in everything she stands for.

Well done Anna for being such an inspiration to me and so many other women going through this. You’re amazing. Thank you # # # 💕

How incredibly delicious do our sweet waffles look?!🤤

Catch them whilst they’re still on our specials board!

Choose between our SWEET or SAVOURY!

✨Sweet with fruit, chocolate sauce and squirty cream!
✨Savoury with bacon or sausage and maple syrup!

Why is it now I am over 40, the exercise and eating plan that I have always done is not getting the results I always got?!! HELLO HORMONES!!

When the s*x hormones start to decrease, our body needs a review of current exercise and nutrition strategies. If you have started to see that it is harder to lose weight, inches and your energy levels are low your body is saying that it’s time for a change.

Women need to double their protein intake and take part in interval and strength training as a priority in order to build lean muscle tissue and support the vulnerable bones and joints. Don’t panic though, this can be designed to meet you where your current fitness levels are at and not feeling like you have to lift a huge weight over your head in your next workout!!!

During the menopause, if you want to feel the benefit of your training and have a healthy time balancing your hormones, stay away from fad diets. These will only destroy the harmony you are trying to create during this stage. As well as the imbalance of hormones, endocrine organs start to malfunction. A classic reaction is the malfunction of the thyroid, when we can feel cold, have low energy and become irrational; not to mention disturbed sleep, low iron levels and increased belly fat. In turn the body responds to breaking down lean muscle tissue to try and fuel the body eek!!

There is no need to do long fasts in food, but maybe consider eating no later than 7/8pm, then having your breakfast at 10am. Training in this fasted period, with morning activity consisting of higher intensity and later exercise being restorative exercise like pilates and yoga. This is totally achievable, helps sleep and raises your energy levels

SLEEP affects us all in so many ways and I am really struggling with mine right now for one reason or another, I feel like I could literally fall asleep anywhere except when I need to🥱🙄

Whilst you are sleeping the world of cells dedicated to your well being are very hard at work rebuilding and restoring. 🙌

There is nothing more important than sleep when it comes to maintaining and building muscle, losing body fat and reaching your goals so when sleep is disturbed key functions are easily interrupted and you might notice more stress, mood swings, poor energy, irritability and focus, a compromised immune system and weight gain!

Do you have issues getting to sleep? Or maybe you can get to sleep easily but wake up wide awake at silly o'clock? Perhaps you wake up loads of times during the night and then struggle each time to get back to sleep?

Do you have any fail safe tips that help you get to sleep that we can share on here.
Let me know, I'd love to see your comments.

GUT HEALTH during the menopause. I'm talking tummy and toilet habits folks 🤦‍♀️

Constipation is a sure sign that menopause is starting to kick in as oestrogen levels drop, but there are food and lifestyle choices to help balance the hormones. Excess oestrogens circulating around our body and not being secreted can bring some horrible side effects including low mood, anxiety, hot flushes, night sweats and excess weight to name a few!

It is vital that our 'symphony' of hormones stays in tune and if our gut micro-biome and bowels are not kept 'firing on all cylinders' then the likelihood is that excess toxins, bi-products and excess oestrogens will not be efficiently removed from the body. To create the right environment for our gut, full of the right bacteria to help us process the food we eat, for nourishment and the elimination of the waste, we can raise our mood and lower stress. We can help to do this by:

🥦including fibre with each meal (chia seeds, fennel, asparagus, chickory as well as other vegetables)
⚠️avoid wheat based products which drive inflammation within the gut
🥑Increase magnesium intake (dark chocolate (yay!) pumpkin seeds, avocado, green leafy veg)

Although we cannot easily measure our magnesium levels we can safely assume if we are going through the menopause our magnesium levels are very low. We need magnesium to help produce progesterone which keeps our oestrogen levels under control. It is also needed to relax muscles, reducing stress and anxiety and improving our ability to have a great nights sleep.

For a deeper understanding of your hormones and gut health I have written a book that is available on Amazon. You can find the link in my bio. ⬆️

Is this you? Do you have:

👎high levels of fatigue
👎aching hips and shoulders
👎menstrual migraines
👎nausea in the morning
👎tender breasts
👎hot flushes
👎fluid retention
👎unusual heavy periods
👎weight gain
👎anxiety
👎mood swings
👎depression
👎foggy brain
👎constipation
Just a few signs that you may have started entering peri/menopause.
I am a menopause coach and I run a 6 week online menopause course?? This is available to book now and comes with lots of support via a private facebook group. Topics include nourishment, stress, mood, sleep and so much more alongside 6 weeks of beginners pilates classes too.

To find out more about how I can help you, get in touch, I'd love to chat.

FEEL FREE making life feel better through the peri/post menopause. Just in case any of you aren't aware that I have written a book or haven't seen it yet here is the link to it 🙌⬇️

Feel Free The perimenopause is the 7 to 10 years to make a difference, choose new habits and protect the adrenal glands, (sitting just above your kidneys) by managing : 1. Stress 2. Sleep 3. Nourishment 4. Moving more Therefore helping to avoid unnecessary disease postmenopause. The menopause is the one da...

Flexibility is just one of the many benefits of Pilates. It will also build core strength, and help increase the range of motion and mobility of your joints. It can help ease and even get rid of pain in your joints too, as it helps to encourage toxins out of joints and muscles. The more flexible you are, the less muscle tension you'll endure. Pilates offers both mobility exercises and challenges your flexibility. This makes it a perfect part of your overall health regime. Especially for those looking to cross-train, come back from an injury, or to relieve a source of pain.

Switch endless hrs of aerobic activity to pilates and help say goodbye to unwanted weight gain: honestly!

SLEEP is one of the pillars to help make life feel better during the peri/menopause; it is the new exercise, when the body does all it's resting, repairing and restoring.

While you are sleeping all sorts of essential processes occur, in order for you to start the following day fresh and rejuvenated. There is nothing more important than sleep when it comes to maintaining and building muscle, losing body fat and reaching your goals.

Sleep deprivation has also been linked to numerous physical health problems too because you are missing out on vital restoration and repair, but also your hormone balance is disrupted which can lead to:
👎weight gain
👎heart disease
👎heart attack
👎high blood pressure
👎irregular heartbeat/arrhythmias
👎increased risk of stroke
👎diabetes
So the bottom line is you can't focus, you are more likely to gain weight, your ability to remember things decreases, your decision making is impaired and energy levels take a deep dive. Quality sleep is crucial for maintaining the balance of the hormones that make you feel hungry or full. When you don't get enough sleep it results in an increase in appetite and cravings the next day.

Progesterone is the first of the s*x hormones to decrease during the menopause and has a key role as it controls the levels of oestrogen. Progesterone also has other positive affects too such as:
🙌 building bones
🙌 nervous system and cardio system health
🙌 preventing anxiety, irritability and mood swings

Pilates is fabulous for creating a bit calm during the storm!

Keep following me for more tips 🫶

This week I will be sharing great reasons why Pilates can help improve your menopause journey. Check in with me each day.
Tune in tomorrow for Tip number 1 🙌

The body needs to do an awful lot of work to break down the food into the micro nutrients we need for the production of energy (glucose) If our day has been quite sedentary we may not have used the energy supply, which has come from the breaking down of the carbohydrates, therefore excess supply will be stored as fat (glycogen)
Exercise is great at reducing stress, try doing a 10 minute HIIT or pilates session before you start your day, walking throughout the day when you have been sitting for long periods of time is great too.

You cannot have a fit body unless the food you fuel it with is fully balanced and nutritious.
follow http://pilatestlc.com/ for lots more advice and tips

⭐️KIDS EAT FOR £4.95! ⭐️
(Throughout the whole of August!)

-Sausage (or veggie sausage, chips and beans or peas.
-Ham, Egg and Chips.
-Chicken Nuggets, chips and beans or peas.

Hi, I am Anna and I am the owner and face behind Pilatestlc.
As well as being a Pilates Instructor, I am a Personal Trainer and Menopause Coach too. Keep an eye out in the coming days for my tips on how pilates can help you transition through the peri/menopause so you can feel the best you possibly can at this stage of your life.

More than Pilates 🙌, did you know I am also a personal trainer offering individual, tailored 1:1 sessions to suit your specific needs? Particularly helpful if you are suffering with a current injury or have an old injury that flares up from time to time.
Find out more. Drop me a message 😁 ☝️



💪

What curve-ball did life throw at you this morning ?

Hmmmmm after 9 mths of no periods I thought I was nearly there …
Where ?
That one year of no periods signifying officially in the menopause 😱 and my 53 yr old body decided to have a full on period … WHAT THE …. 🙈
Didn’t sleep last night
Really hot and tingly legs

BUT FEELING GRATEFUL, energised and full of positive expectations
WHY? because I manage my peri menopause

WHETHER YOU ARE ON HRT OR NOT you can manage your menopause too

As a qualified personal trainer and menopause coach BOOK NOW for my online menopause event and get my info pack for FREEcom

FREE TO BOOK