Joeli's Pilates

Advent 2022 Day 12
12 standing Pilates moves.
No need for a mat, or fitness gear, a simple 12 Pilates moves workout, you can do everyday to keep your spine supple and flexible.

Advent 2022 Day 11
Eleven great stretches to add to the end of any workout.
These are some of my favourite stretches, some we do in class, some I do with my PT clients but all are awesome!
Try them out and see if you feel the same afterwards, totally stretched….

Advent Day 10
Ten minutes of meditation or breathing.

Try and take 10mins out of your day today to just relax and breathe.
Life can be quite hectic at this time of year, so stop and give yourself some Time Out to clear your mind and take stock.

Advent 2022 Day 9
9T grams of protein a day, why we need more protein in our diet.
In this video I talk about protein and how important it is in our diet.
As we age, the skeletal muscle we lose, can lead to severe health issues.
So it’s important to look at the exercise you do and to include strength training and get the right protein levels into your diet.
If this raises any questions please get in touch for more information.

Advent 2022 Day 8
Today we’re looking to build up your upper body strength, 8 Pushups followed by 8 triceps dips, 8 times.

Lovely upper body blast, try and do this great little workout two or three times a week. You’ll notice a big improvement really quickly.
Enjoy ☺️

Advent 2022 Day 6
Water, are you thirsty? Six signs that you’re dehydrated, and why you need water.
In this video I talk about hydration and how important it is to know when you need more fluids. I touch upon the reasons we need good hydration and how the body can be trained to survive with less, but unless you’re an elite marathon runner that may not be a good thing!
Enjoy the video and get in touch for more information about this and any other nutrition needs you have.

Advent 2022 Day 5
It has to be the Ab series of five, these five exercises combined will really give you an amazing core workout.
Try and do this a couple of times a week, and you’ll notice the difference. It will definitely make my Pilates class a little easier 😉.
Takes just 5mins and you’ll feel great once you’ve done it.

Advent 2022 Day 4
Why 4-Point kneeling works your core.
A position we regularly use in Pilates, 4-Point Kneeling can help clients to initiate their core and understand how to breathe whilst controlling the level of core they need in the movement.
Most clients hold their breath to stabilise their core, and whilst this can work, it’s much better to know and understand how to regulate your breathing to aid the movement.
There’s also loads of great exercises you can do in this position, and I’ve included a few in the video.
Enjoy ☺️

Advent 2022 Day Three
3 small changes - if weight loss is your aim.
Eat enough Protein.
Drink more water.
Add high fibre veggies to every meal.
For more detailed info get in touch.

Advent 2022 Day Two
Here are two 15min circuits that you can do anywhere, anytime.
No equipment is needed and if you don’t have a mat use a large beach towel.
You can do both workouts together, completing circuit one before circuit two, or do them over a couple of days.
Great way to increase your heart rate and work the whole body.
If you’d like to see a video of the movements, please get in touch and I can send it to you.

Day One of Advent 2022.
I will be posting a topic a day throughout December. These videos can be seen in full by contacting me.
Todays subject is Balance and why it is so important.
Recent article in the British Journal of sports medicine on balance, quoted from a decade long study of 1700 participants, it concluded that an inability to balance was associated with an almost twofold increase of death.
In one test participants were asked to stand on one leg for 10s, and were given three attempts - 1 in 5 failed this simple balance exercise, increasing to 1 in 3 of the 66-70 age group.
This is a big problem in our ageing society as once balance begins to fail, it’s a downward spiral, and starts in our mid 40’s.

But it’s not all doom and gloom, by incorporating balance and reflex movements in to your day can help you to retain your balance. So don’t miss out Leg Day, and try to stand on one leg for a minute every day.
For more information get in touch.
Joeli x

Day 12, Lunges when done right can really help to strengthen your legs. So get moving today with x12 forward, back and side2side lunges.
Enjoy 😉

Day 11, Take some time out and breathe. Sounds so simple, but most of the time we just do enough to get by.
Set a gentle timer for 11min and just breathe, it will help you to clear your mind and can aid in the reduction stress, improve blood pressure and lower your heart rate.

Enjoy ☺️

Day 10, so three moves x10 reps each, great basis for an all over body workout.
Squats - for your lower body.
Push-ups - gaining upper body strength.
Criss-Cross - think bicycle exercise, to work the core.
Make sure you have the room to move, that your warmed up and stretch when you finish.
Enjoy 😊

Day 9, protein 9T (90g) a day, why protein is so important and how small changes can get big results.
Get in touch to see the full video.

Day 8, you knew it was coming 8 Burpees.
Let’s breakdown the movement and try to get the best out of the movement, you’ll probably never love doing them, but hopefully you’ll find them more accessible.
Enjoy 😊
If you’d like more information about my classes, 1:1PT sessions or to chat about your goals get in touch.

Day 7, and I’ve posted a 7 day challenge. For the next 7 days I’d like you to try and drink more water 💦
Hydration is important, as it will protect tissues and joints, support a healthy immune system and it transports substances around the body.
So for the next week let’s try and include 8 glasses of water into our daily diet, and see if it makes a difference.

Day 6, is six stretches for 20s each.
This was my favourite video so far to record and too big even for WhatsApp so it’s on my TeamUp on demand site for all my clients in its full glory.
Stretching out after a workout is so important and so often missed out. I’ve grouped the stretches into lower, upper and full body.

Enjoy

Day 5, and it’s the Ab series of five.
Five Pilates movements challenging your core strength. We do this in every class I teach and the consistency will help clients to gain more core strength.

Day 4 Advent, include four high fibre veggies into your daily diet.

The benefit of increasing your fibre intake, can be significant. Not only will it help to keep your gut healthy, but the low energy/ high density of fibre should keep you fuller for longer, so great if your aim is to lose weight.
Get in touch for more info.

Day 3, and it’s three different types of push-ups, x10 reps of each one.
Lots of my clients struggle with the movements we do using our upper body, and most would really like to improve this.
One of the best ways is to incorporate some push-ups into your routine, any easy quick and cheap way of getting stronger in our upper body.
Enjoy day 3, and more to come tomorrow.

Day 2, two minutes of skipping or high knees. Both of these can really help you improve your cardiovascular fitness.
Get some aerobic exercise into your day and your heart ♥️ will thank you.
Enjoy.