Embracing Gentle Strength: Why We Don't Need to Punish Our Bodies for Exercise to be Worthwhile

You know the saying, ‘too much of a good thing’? Well, it’s pretty much universal. Too much of anything will have a negative effect on you eventually, no matter how ‘good/healthy/beneficial’ it claims to be. In the pursuit of fitness and well-being, many individuals feel compelled to push their bodies to extremes, believing that punishing workouts are the only path to progress. 

However, in this blog post, I will explore a different perspective. 

Let’s delve into the concept of gentle strength and why we don't need to subject our bodies to punishment for exercise to be meaningful and effective.

By embracing a more balanced and compassionate approach to movement, we can foster a healthier relationship with our bodies and achieve sustainable results. Not sure if embracing gentle strength is for you? Here are three considerations to think about:

Rethinking our Exercise Motivations

While societal influences and the "no pain, no gain" mindset can help to build resilience and grit—not bad things—most people can’t tell the difference or don’t care about the difference (to be more exact) between pain because your muscles/joints are working and pain because something is wrong. The first type of pain is manageable and can bring you closer to your health and fitness goals, the second type of pain is your body communicating that it’s had enough, that you’ve gone beyond your functional threshold, and if you keep pushing you’ll actually be further away from your goals - think injuries and inflammation.

The Long Term Benefits

Maybe the term gentle strength sounds too ‘soft’? Perhaps we should call it functional strength instead. Developing functional strength, flexibility, and mobility without punishment will help to achieve sustainable results. Let’s start thinking today about how we want to be moving and feeling when we’re 70 years old.

Nurturing Recovery and Rest

Do you take rest days? Be honest. What do your rest days look like? A gentle 5 km run? That is not a rest. Rest days and recovery practices help to prevent burnout and support overall well-being. Exploring various recovery methods such as release work, foam rolling, meditation, or gentle movement will further aid in muscle repair and relaxation.

Did you know that when we work out excessively or with too much intensity, it can have a significant impact on our nervous system?

Intense or prolonged workouts can trigger the activation of the sympathetic nervous system, which is responsible for our "fight-or-flight" response. This can lead to an increase in stress hormone production, such as cortisol, resulting in heightened alertness, elevated heart rate, and increased blood pressure. In this day and age, with our already busy lives and stressful jobs (which trigger the sympathetic nervous system), we might benefit from actually trying to use more of our movement time to reconnect with our parasympathetic nervous system ("rest and digest" system, which is responsible for promoting relaxation, recovery, and overall well-being). Excessive or intense workouts can disrupt the balance between the sympathetic and parasympathetic systems, leading to decreased parasympathetic activity. 

Both Pilates and DNS (Dynamic Neuromuscular Stabilisation) emphasise the mind-body connection, promoting awareness and intentional movement. By incorporating breathwork, mindfulness, and precise movement patterns, these practices engage the parasympathetic nervous system, triggering a relaxation response. This helps to counterbalance the effects of chronic stress and promote overall nervous system balance.

It doesn’t mean Pilates and DNS are easy. I’m not saying you won’t sweat.  I find that many clients actually struggle to focus on their body in a precise and meaningful way, and so when they do, it’s hard, it’s a challenge, it’s uncomfortable for them, and as I always say ‘change doesn’t happen from comfort’. And there's nothing comfortable about Pilates and DNS. In a good way ;-).

Not quite ready to throw away the running, crossfiting, trx’ing and high intensity spin classes? Well don’t. We love what we love right?! But how about ADDING IN some gentle strength or functional strength work. Something to support your fitness pursuits, but more importantly, something to support your best version of your 70 year old self! We only have one life, one body. Look after it.

5 top tips to establish a healthy and peaceful relationship with food

There are many people I know (including myself) who struggle with or have struggled with 'Nutrition' in the past, you know--the balance between food as fuel vs food for comfort vs food for health vs food for controlling the way we look vs food for bringing people together vs food for the soul.. you get the picture.

Food is a lot of things to a lot of people. We need to eat or we'll die. But there is so much controversy and confusion out there about what's best for us.

Don't eat this, do eat this, only eat this sometimes, this is bad, this is good, ahhhhh it's overwhelming..!!

And in the process of trying to figure it all out, we get stressed out. Stressed if we eat the 'bad' thing, stressed if we overeat, stressed when we are hangry, then the feelings can spiral into guilt, shame, anger... all of this around what we put in our gob.

And when those feelings spiral, time and time again, it negatively affects our wellbeing.

So because this topic is a key pillar to wellness and overall health, my next workshop will be looking not just at Nutrition, that is, what is nutritious for us to eat, but also at the common triggers around unhealthy food relationships.

Having been there myself... binge, restrict, indulge, guilt, binge, restrict, indulge, guilt repeat, repeat, repeat, I know it's a vicious cycle and one that is hard to unstick yourself from without help and guidance. That is why I am over the moon for you to meet my guest presenter at July's Pilates and Nutrition workshop!

Darcie has a degree in Nutrition, but most importantly she's a huge advocate for healthy AND peaceful eating. She helps many, many clients beat binge eating and regain their confidence and control of food. And this month she is my guest blogger and she has 5 practical tips to help you develop and maintain a positive connection with the food you eat

Take it away, Darcie...!

Hey, hi, hello!

My name is Darcie, owner of Darcie Ellen Nutrition, a certified nutritionist (BNutrSc.) & binge eating coach. I support binge eaters & yo-yo dieters to break free of the binge-restrict cycle, hop off the diet rollercoaster and establish a healthy and peaceful relationship with food! I am so looking forward to running the Nutrition Workshop with Kirsti on July 22nd, I can’t wait to see you there!

Back in my diet-y days, I used to loathe my body, binge eat a block of chocolate a day & tried every fad diet, health kick & food rule under the sun. This was a pretty confusing, conflicting, frustrating & isolating time. Thankfully, I stumbled upon intuitive eating & utilised professional support to heal my relationship with food & my body, which was an absolute game changer!

If you can relate to where I once was, I know how lonely & isolating it can feel, though I want you to know you are certainly not alone & these food struggles are a direct result of societal pressures & the systems surrounding us. I am going to share my top tips in how to free yourself from diet culture & build a healthy relationship with food. Ultimately, so you can learn to eat healthily, peacefully, in ways that work for YOU!

In today's world, where diet culture and extreme eating habits often dominate our thoughts, cultivating a healthy relationship with food is essential for our overall well-being. A healthy relationship with food is not about rigid rules or restrictions but rather embracing balance, mindfulness, and self-care. In this blog, we will explore some key principles and practical tips to help you develop and maintain a positive connection with the food you eat.

1.     Listen to your body: Our bodies are incredibly intuitive and have built-in mechanisms to guide us in meeting our nutritional needs. You were born with these innate skills & tools, which diet culture robbed you of this superpower! Eat when you're hungry, what sounds desirable & nutritious, and stop when you're satisfied, rather than eating based on external cues or strict schedules (portion sizes, eating times, meal plans etc.).

Ask yourself…

If you were to block out the noise of numbers, ‘shoulds’ & rules, what do you truly want & need in this moment? How hungry are you; meal or snack hungry? Where do you feel this hunger?

Listening for hunger cues & understanding fullness signals, encourages you to eat in ways that work for YOU, whilst freeing yourself of the mindset mess.

2.     Practice mindful eating: For many of us, we live busy lives & go about our days on autopilot mode, further disconnecting you from your bodies needs. Perhaps you find yourself at the bottom of the chip packet and think ‘who just ate all my chips?’ Or maybe you can’t recall what you ate for breakfast.

Mindful eating involves paying attention to your body's hunger and fullness cues, as above, whilst savouring each bite and being present in the moment. Slow down, appreciate the flavours and textures of your food, and engage all your senses. By practicing mindful eating, you can develop a deeper connection with the food you consume, reduce stress levels, improve food satisfaction, enhance your eating experiences & further, reconnect with your bodies wants & needs.

3.     Ditch the guilt and judgement: Guilt and shame surrounding food choices can be detrimental to your mental and emotional well-being. Understand that no food is inherently "good" or "bad" & it holds no moral value. This binary way of thinking, puts the “bad” foods on a pedestal, increasing desire, leading to intense cravings & therefore, overeating. Label food what it is, i.e. chocolate, banana (as opposed to naughty, junk etc.) & watch the charge you feel around food, neutralise. Don’t underestimate the power of self-talk! Food is nuanced & offers must more than just ‘nutrition’ – is this food filling an emotional need, pleasure, celebration, connection?

Give yourself permission to enjoy your favourite foods when you truly desire, without judgement. Cultivating a compassionate and non-restrictive mindset is key in being able to move on from eating experiences with trust & ease.

4.     Establish diverse and nutrient-dense eating patterns: Nourishing your body with a wide variety of foods ensures that you receive essential nutrients. Aim to include a source of protein, carbohydrates & fats at most meals to ensure you are getting variety, to optimise your nutritional value & help support satisfaction & satiation. Focus on what you can ADD that you will benefit from, in ways you enjoy, as opposed to what you’d like to eat less of. This is what we refer to as an abundant mindset; what you focus on expands!

5.     Seek Support: If you find yourself struggling with your relationship with food, seeking support can be hugely helpful. The power of having someone to guide you step-by-step & offer objective perspective to ensure you move through inevitable challenges & obstacles with ease, whilst ensuring you don’t default to old unhelpful ways, is invaluable.

Developing a healthy relationship with food is an ongoing journey that requires patience, self-compassion, and a commitment to self-care. The benefits include, reduced stress & positive emotional functioning, greater motivation to exercise, improved body appreciation & satisfaction, healthier & more consistent eating patterns (no more all or nothing!) and more. If you’d like to know more about how you can cultivate a healthy & peaceful relationship with food, I cannot wait to see you at our workshop on July 22nd. Get your tickets below!

The Pilates Paradox: 5 Reasons Why You Might Feel Worse Before You Get Better

You’ve heard Pilates is good for you. Maybe your PT or your Physio or your Doctor told you to work on your core more if you want less back pain? And they’re probably not wrong -embarking on a Pilates journey can be an exciting and transformative experience.

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However, some clients may notice an unexpected phenomenon: feeling WORSE before feeling better.

Say what now?

Rest assured, this is not unusual, and in this blog, I’ll explore 5 reasons why this happens and how it ultimately contributes to your progress on the Pilates path.

Uncovering Hidden Imbalances:

Pilates is renowned for its focus on core strength, alignment, and balance. As you begin your Pilates practice, you're likely to uncover imbalances and weaknesses that were previously hidden or compensated for by other muscle groups. This newfound awareness can initially make you feel worse as your body adjusts to addressing these imbalances.

Awakening Dormant Muscles:

Pilates emphasises engaging deep stabilising muscles, often referred to as "the powerhouse." These muscles are responsible for maintaining stability and control throughout your body. Starting Pilates activates these dormant muscles, which can result in temporary muscle soreness and fatigue. Remember, this discomfort is a sign that your body is waking up and working on building strength from within.

Breaking Old Habits:

Our bodies tend to develop movement patterns and habits over time, which can often be inefficient or even detrimental to our overall well-being. Pilates challenges these habits by introducing new movement patterns, coordination, and alignment principles. Breaking old movement patterns can initially feel awkward and may even create a sense of regression. But trust the process, as this is a crucial step toward developing more efficient and healthier movement patterns.

Increasing Body Awareness:

Pilates places a strong emphasis on body awareness, teaching you to connect with and listen to your body more deeply. As you become more attuned to subtle movements and sensations, you may notice certain discomforts or imbalances that were previously overlooked. While it might feel frustrating, this heightened awareness is a vital aspect of Pilates and paves the way for long-term improvement.

Engaging the Mind-Body Connection:

Pilates is not just about physical strength; it also promotes a strong mind-body connection. During your initial Pilates sessions, you may find it challenging to synchronise your breath with movements, maintain focus, and stay present. It takes time to cultivate this mind-body connection, but once established, it enhances your overall movement quality and helps you achieve better results.

Although it can be disheartening to feel worse before experiencing the benefits of Pilates, it's important to recognise that this can be a common and natural part of the process. The initial discomfort and challenges serve as indicators that positive changes are happening within your body. Stay committed, be patient, and trust the Pilates method. As you continue to practise, you'll gradually notice improved strength, flexibility, posture, and an overall sense of well-being. Remember, the journey is just as important as the destination, and each step forward brings you closer to a healthier, more balanced you. Keep moving and enjoy your Pilates adventure!

3 Easy Ways to Manage Stress

For this month’s blog, I have enlisted an expert in the field of managing stress, Bethany Sita from The Happy Republic. Have a read of the 3 easy ways Bethany recommends to manage the stressors in our life!

Stress is a common problem that affects many people today. It can be caused by a variety of factors such as work, relationships, finances, and health issues as well as cause many health problems people face today.

 If you're anything like me, being a busy woman where so many people rely on me for different things, on top of that 'hustle culture' which has been praised in recent times, you're bound to feel stress. And a lot of it!

 However, the good news is that there are many effective ways to manage stress.

 As an Integrative Nutrition Health Coach & Yoga Instructor, I want to share some of the best ways I have found to manage stress through breathwork, mindset, and meditation.

 BREATHWORK

Breathwork is a technique that involves controlled breathing to promote relaxation and reduce stress. There is an entire limb of yoga dedicated to breathwork (called Pranayama).

 Pranayama refers to the practice of controlling and regulating the breath. It is a combination of two Sanskrit words: "prana," which means life force or vital energy, and "ayama," which means expansion or extension.

 In yoga, pranayama involves various breathing techniques that can help to balance the body and mind, increase vitality, and promote relaxation and mental clarity. Some of the commonly practiced pranayama techniques include deep breathing, alternate nostril breathing, and ujjayi breathing.

Practicing pranayama regularly can have numerous physical and mental benefits, such as reducing stress and anxiety, improving respiratory function, boosting the immune system, and enhancing overall well-being. 

 Aside from the traditional pranayama techniques, one of my favourite and effective breathwork strategies is called the 4-7-8 breath. To perform this, follow these simple steps:

1. Exhale completely through your mouth, making a whoosh sound.

2. Close your mouth and inhale through your nose to a mental count of four.

3. Hold your breath for a count of seven.

4. Exhale completely through your mouth, making a whoosh sound to a count of eight.

5. This completes one breath. Now inhale again and repeat the cycle three more times.

This technique can be done anywhere and anytime you feel stressed or anxious. It helps to calm the nervous system and bring your focus back to the present moment.

MINDSET

Your mindset can greatly impact your stress levels. By shifting your mindset, you can change the way you perceive stress and improve your ability to manage it.

One way to do this is through positive self-talk.

Positive self-talk is a technique that involves using positive and constructive words and phrases to promote self-encouragement, self-belief, and self-motivation. Here are some examples of positive self-talk and why it's essential:

1. "I can do this": This phrase reinforces self-belief and confidence. By telling yourself that you are capable of achieving a goal, you create a positive mindset that can help you overcome challenges and obstacles.

2. "I am strong and resilient": This statement reinforces your inner strength and ability to overcome challenges. It can help you remain focused and motivated during tough times.

3. "I am making progress": Focusing on your progress can help you stay motivated and encourage you to continue making strides towards your goals. This phrase can help you avoid negative self-talk and self-doubt.

4. "I am deserving of success": This phrase reinforces self-worth and helps combat negative self-talk that can hold you back from achieving your goals.

5. "I choose to focus on the positive": This statement helps shift your mindset from negative thinking to positive thinking. It can help you reframe negative situations and look for the silver lining.

Positive self-talk is essential because it can help improve your mental and emotional wellbeing. It can boost your self-confidence, self-esteem, and self-worth. It can also help you manage stress, anxiety, and depression by promoting a positive and constructive mindset. 

Another way to shift your mindset is through gratitude.

Gratitude involves focusing on and appreciating the good things in our lives, such as our relationships, experiences, and personal achievements. Here are some reasons why gratitude is important and how it impacts our brain:

1. Gratitude enhances positive emotions: Focusing on what we are grateful for increases our positive emotions, such as happiness, joy, and contentment. These emotions can help reduce stress and improve our overall mental health.

2. Gratitude improves physical health: Studies have shown that practicing gratitude can improve our physical health by reducing symptoms of illness and chronic pain. Gratitude can also boost our immune system and help us recover faster from illnesses.

3. Gratitude strengthens relationships: Expressing gratitude towards others can help strengthen our relationships and build trust. It can also improve our communication skills and make us more empathetic towards others.

4. Gratitude improves sleep: Practicing gratitude can help improve the quality and duration of our sleep. It can also reduce symptoms of insomnia and improve our overall sleep hygiene.

5. Gratitude changes the brain: Studies have shown that practicing gratitude can change the structure and function of our brains. It can increase the activity in the prefrontal cortex, which is responsible for positive emotions and decision-making.

Overall, practicing gratitude is a powerful tool that can help improve our mental and physical health, strengthen our relationships, and enhance our overall quality of life. Focusing on what you are grateful for can help shift your focus away from stress and onto positive things in your life. Take a few minutes each day to write down what you are grateful for.

MEDITATION

As a health coach, I can tell you that meditation is an incredibly powerful tool for managing stress. It has been shown to help reduce anxiety, depression, and overall feelings of stress. Additionally, regular meditation practice can improve sleep, boost immune function, and increase overall feelings of well-being.

One of the main reasons why meditation is so effective at reducing stress is that it helps to activate the body's relaxation response.

When we experience stress, our bodies enter into a state of fight or flight, where the sympathetic nervous system is activated and cortisol and adrenaline are released. This can cause a range of physiological responses, including increased heart rate, rapid breathing, and muscle tension. Meditation can help to activate the parasympathetic nervous system, which is responsible for rest and relaxation, and counteract the effects of the stress response.

To begin a meditation practice, find a quiet and comfortable place to sit. It can be helpful to set a timer for 5-10 minutes to start with. Sit with your back straight, but not rigid, and your hands resting on your thighs. You can close your eyes or keep them slightly open, whichever feels more comfortable. Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Allow your breath to settle into a natural rhythm.

As you meditate, you may notice that your mind begins to wander. This is completely normal and to be expected. When you notice that your mind has wandered, simply bring your attention back to your breath. 

You can also try focusing on a word or phrase, known as a mantra, to help keep your mind focused. Some people find it helpful to visualize a peaceful scene, like a beach or a forest, while they meditate.

Remember that meditation is a practice, and it can take time to develop. Try to approach it with a sense of curiosity and openness, rather than judgment or expectation. Over time, you may find that your meditation practice helps you feel more calm, centered, and resilient in the face of stress.

 Well folks, there you have it, some of the best (and free) ways I know how to manage stress. The great thing about these tools is they are accessible to anyone. We can all breathe, speak kindly to ourselves, find something to be grateful for and sit still (I know, it can actually be quite challenging). 

It's important to remember that managing stress is critical for our overall health and well-being. By incorporating techniques like breathwork, mindset, and meditation into our daily routine, we can improve our ability to manage stress and live a happier, healthier life. Try these techniques for yourself and see how they can help you reduce stress and feel more relaxed.

You can catch Bethany and I at my next Pillars of Wellness event ‘Stress Management’ on May 27th in Highett, Bayside. In this workshop I will run an invigorating Pilates class, followed by a breathwork and meditation class from Bethany. There will be drinks and nibbles after the class- another fun way to de-stress with others. Check out more and buy your tickets here.

From Good to Great: 9 Ways Pilates Can Take Your Health and Wellbeing to the Next Level

Pilates is a form of exercise that has gained immense popularity over the years, and for good reason. Not only does it provide physical benefits, but it can also have a positive impact on your mental health and overall wellbeing. Here are some reasons why Pilates is so important for your health and wellbeing:

Improves Posture

Good posture isn't about looking good or being "proper", it's actually an incredibly important component to keeping ourselves pain free and healthy. When we have poor posture or postural imbalances, our whole body suffers: joints and muscles and ligaments start doing things they weren't "meant" to do to try and compensate, which causes pain. One of the key principles of Pilates is proper alignment and posture. Through regular practice, Pilates can help you become more aware of your body and improve your posture. By strengthening your core muscles, Pilates can also help alleviate back pain and other postural imbalances. For example, a lot of us either sit at desks, in cars or hang forward over children, the washing, or the stovetop. All this sitting and forward and rolling of the upper body can bring the body out of its ideal alignment, potentially leading to pain. Pilates helps you develop better posture habits that can translate to more joy of movement in your everyday life.

Builds Strength and Flexibility

The strength of a tree lies in its ability to bend

When we have the right balance of strength, stability, and flexibility, our body just MOVES better. When we move better, we feel better- no matter what we’re doing. Pilates works your entire body, improving your overall strength and flexibility. You’ll feel it after your first session: you can walk a bit taller, you sit more comfortably, you don’t ache as much in bed. These gains are cemented with consistent practice.

Enhances Mind-Body Connection

Pilates is a mind-body exercise that emphasises concentration and focus. By connecting your mind to the muscle, you can improve your awareness, reduce stress and anxiety, and improve your overall sense of wellbeing. In fact it’s a mindfulness practice, like meditation. Pilates is all about being present with what the body is doing and bringing you into the here and now, which leads to clarity and a sense of calm.

Increases Energy and Stamina:

Pilates can be a challenging workout, but it also leaves you feeling energised and invigorated. Through controlled breathing and movement, Pilates fires up those beneficial neurotransmitters, like serotonin and dopamine, which can help increase your energy levels and stamina, helping you feel more productive and focused throughout the day.

Helps Manage Chronic Conditions:

Pilates has been shown to be beneficial for individuals with chronic conditions such as arthritis, osteoporosis, and chronic pain. This is because Pilates can be tailored to meet the specific needs and limitations of individuals with these conditions, making it a safe and effective way to manage symptoms. By improving strength, flexibility, and range of motion, Pilates can help reduce pain and improve overall function.

Pilates is Low-Impact:

Unlike other forms of exercise that may put stress on your joints and muscles, Pilates is a low-impact workout that can be suitable for individuals of all ages and fitness levels. This makes it a great option for those who may be recovering from an injury or dealing with chronic pain. 

Pilates is Versatile:

Pilates exercises can be adapted to suit your individual needs and goals. Whether you prefer a more gentle approach or want to challenge yourself with more advanced movements, there is a Pilates workout that can be tailored to your specific needs.  add more springs to increase load, we can increase the pace, we can increase repetitions, we can challenge the points of balance (eg, a moving surface), and we can work with or without equipment. There are lots of ways to mix it up and make it versatile.

Pilates is Accessible:

Pilates can be practised anywhere, from a gym or studio to your own living room. All you need is a mat and some space to move, making it an accessible and convenient form of exercise.

Pilates is a Form of Self-Care:

Pilates is not just about physical exercise, but also about taking care of your mental and emotional wellbeing. By focusing on your breath, connecting with your body, and taking time to prioritise your health, Pilates can be a form of self-care that can have a positive impact on your overall quality of life. And not just your life. Because we all know that when our cup is full, we can pour more freely in to those around us. 

Overall, Pilates is an excellent form of exercise that can have numerous benefits for your health and wellbeing. Whether you are new to Pilates or a seasoned practitioner, there is always more to learn and discover when it comes to this powerful practice. So why not give it a try?

Your body and mind will thank you for it! You can check out all the ways you can work with me here.