01/03/2026
FITNESS PILATES NEWSLETTER MARCH 2026
Dear Fitness Pilates Member
There went February! Time flies isn’t just a saying, it really does. We were just preparing for Christmas and the New Year and now a quarter of 2026 is almost in the books already
There is so much to be thankful for this month as we are one step closer to spring (20th March 2026)
Lots is happening this month as we ‘Spring into Spring’ – one being St David’s Day today 1st March……. dydd dewi sant hapus
Move More in March
I subscribe to a publication called Health Club Manager and I get some amazing news on the health industry and how it plans to go forward.
The government have written a white paper outlining how to get the whole country to get more active.
Were you aware how much exercise the World Health Organisation suggests that we do each day/week? I have copied part of the documents, but please do open up the link and have a read.
Why not make March your healthy, active month as we ‘move into March’
https://www.who.int/news-room/fact-sheets/detail/physical-activity
The UK Chief Medical Officers’ Guidelines recommend each week adults do:
• at least 150 minutes moderate intensity activity, 75 minutes’ vigorous activity, or a mixture of both
• strengthening activities on two days
• reducing extended periods of sitting
Want to lose weight? A friend shared a link on a fascinating subject, why we eat too much, food environment, food macros etc Want to lose weight? How much can we achieve through exercise?
Listen to this BBC podcast. If you only have limited time then scroll to around 25 minutes where he talks about how important lean tissue is, which helps us to become metabolically active. Strength exercises increase muscle fibres, which increase our metabolic rate.
https://www.bbc.co.uk/sounds/play/m002751k?partner=uk.co.bbc&origin=share-mobile
Class Timetable
Monday – Stisted Village Hall 0930-1015 & ZOOM – 1100-1145
Tuesday – Braintree Swim Centre – 0930-1015
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145 & 1500-1545 Stisted Village Hall Chair Pilates (1st Thursday of the month)
Friday – 1st Friday of the month – Fitness Pilates/Mindfulness – St Peters Church Hall, Braintree 1115-1200
NB - Classes for the first week of March will be with hand weights.
Don’t forget…..if you can’t make the ZOOM times then I can send you a recording for just £8. Let me know and I can forward you a link from my YouTube Studio.
The online Zoom classes are still very popular and many of you are loving the ease and flexibility of them.
You may be aware that I teach gentle Pilates and Relaxation to carers in the community through Carers Connect. We run the class the first Friday of every month, If you care for someone or you know that someone does, please let them know about this wonderful class. It really needs the support to continue as the funding from Braintree council is very limited.
Here is the advert I posted on my business page, social media etc.
Carers Connect Advert
FREE Pilates/Relaxation & Meditation - 1st Friday of every month – St Peters Church Hall, Braintree, 1030-1200 - Pilates Class 1115-1200
FREE to attend, donations welcome
Session funded by Active Braintree Foundation
Are you a Carer or do you know someone who is? If so, we have something special just for you!
At Carers Connect support group we offer:
• an opportunity for some relaxing respite
• a gentle Pilates and meditation session
• friendship and support from other Carers
• tea, coffee and cake
We invite you to join us and you will receive a warm welcome
If you have any questions then please do not hesitate in contacting Lydia or myself.
The main aim of the support group Carers Connect, is to support the physical health and wellbeing of Carers in the Braintree area as well as providing friendship and sharing of information so that we can carry out our role to the best of our ability.
If you would like to find out more about attending the class or you know someone that would benefit from them, please do let me know.
Music or Not for our Fitness Pilates Class
The beauty of Fitness Pilates is that there is no set repertoire. There is a multitude of Fitness Pilates exercises that i can use depending on the participant group and goals. The framework and principles of FP stay the same, but the way I teach FP and the exercises I include, are mine to decide and create.
Many traditional Pilates classes don't use music, but personally I think music is a key part of the FP experience. Music creates the ambiance and mood of the class; it dictates the vibe and flow, and there are a multitude of musical options I can use ie orchestral, vocals, tempo/beat or a more tranquil background style of music
I would love to hear your thoughts on music or not?
Knee Pain in Fitness Pilates: Causes, Challenges & Class Considerations
✅ Common Causes of Knee Pain
1. Muscle imbalances – Weak glutes, tight hamstrings or quads, or underactive inner thighs can all affect knee alignment.
2. Poor movement mechanics – Overuse, poor squat technique, or misalignment in everyday activities can strain the joint.
3. Lack of mobility – Stiff ankles or hips can force the knee to compensate, leading to pain.
4. Injury or degeneration – Meniscus tears, ligament damage, arthritis, or previous trauma.
5. Overload – Excessive jumping, repetitive high-impact exercise, or sudden changes in activity levels.
😣 Why People Struggle with Knee Pain
• The knee is a hinge joint, meaning it relies heavily on the hip and ankle for proper function.
• People often compensate with poor posture, leaning into the knees during squats/lunges.
• Many clients have weak glutes and tight hip flexors, which throw off alignment.
• Inactive lifestyles or ageing contribute to joint stiffness and reduced support from surrounding muscles.
🧘♀️ Fitness Pilates: What You Can Do
Fitness Pilates can be incredibly beneficial when taught with care and awareness of the knee joint. Focus on improving:
• Hip and ankle mobility
• Glute, hamstring, and core strength
• Knee tracking and alignment in movement
• Functional movement patterns
✅ Good Exercises for Clients with Knee Pain
• Glute bridges – Strengthen hips and glutes with minimal knee pressure
• Clamshells / side-lying leg lifts – Target glutes medius for knee tracking
• Standing balance work – Improves proprioception and lower limb control
• Wall sits (short hold) – Strengthens quads in a static, controlled way
• Seated leg extensions (no weight) – Helps regain control through range
• Supine hamstring work (with ball or band) – Builds posterior chain strength
• Gentle stretching for quads, hamstrings, calves, and hip flexors
• Breathwork & pelvic stability – Supports overall posture and movement integrity
❌ Exercises to Avoid or Modify
• Deep squats and lunges (especially unsupported)
• Repetitive jumping or hopping
• High-impact drills or HIIT-style transitions
• Fast-paced directional changes
• Prolonged kneeling – unless cushioned or supported
• Overly flexed knee positions – in clients with arthritis or meniscus issues
Knee pain is very common — in fact, it’s one of the leading causes of musculoskeletal complaints, especially in adults over 45. Here are some key facts:
✅ How Common Is Knee Pain?
• Around 1 in 4 adults experience chronic knee pain at some point.
• It’s most commonly caused by osteoarthritis, injury, overuse, or biomechanical issues.
• Women and people over 50 are more likely to develop knee issues due to hormonal, structural, and lifestyle factors.
• In fitness populations, knee pain can result from poor form, muscle imbalances, or tightness in the hips and ankles.
🦵 When Does Someone Need a Knee Replacement?
A knee replacement (total or partial) is typically recommended when:
1. Severe arthritis or joint damage: Often due to osteoarthritis, rheumatoid arthritis, or trauma.
2. Persistent pain: Pain that doesn’t improve with physiotherapy, medication, or lifestyle changes.
3. Loss of function: Difficulty walking, climbing stairs, or standing for prolonged periods.
4. Reduced quality of life: Pain interferes with sleep, mood, independence, or daily activities.
5. Visible joint changes: Swelling, deformity, or restricted movement.
Is this helpful....email me and let me know.
Pillow Talk
Do you sleep in the same room as your mobile phone? Do you suffer from disturbed sleep? There was an article in my Healthy magazine, about sleep patterns and tips and one being removing the phone from the bedroom.
Here are some suggestions they recommend…….
1. Try to switch off from social media – don’t scroll in bed
2. Be mindful of what you watch on TV late at night -avoid anything too exciting or stressful
3. Having a bath with essential oils like lavender really helps
4. Keep your bedroom for rest, calm and sleep if possible do work and admin in another room
5. Put your phone away for at least an hour before sleep, preferably in another room. Reading a good book before bed helps
Hope some of these suggestions help you, if you struggle with sleep.
Morning Affirmations
Did you know your first thoughts in the morning can set the tone for the day. Before you reach for your phone, take a moment to say something kind to yourself “I trust myself wholeheartedly.” “I am the love of my life.” It may take a little getting used to, but making affirmations like these will bring a sense of calm and self-compassion.
Statins
There is so much in the health news at the moment whether people should take statins or not. You may be one of them, where you or you know someone who has seen your Doctor and they have recommended Statins. It certainly is very common, therefore I thought I would delve deeper into this subject, as I was personally recommended statins by my Doctor a few years ago. (I refused) Whether you decide to go on statins or not, is a personal choice, but there are also a lot of people not questioning this and taking them as a regular medication. Here are some interesting findings from the British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/statins-for-over-75s
I subscribe to Zoe Health and some of the subjects are absolutely fascinating and the one about Dementia and simple habits to prevent it, is a 100% share.
The Brain Doctors: 5 simple habits to prevent dementia | Drs. Ayesha Sherzai and Dean Sherzai
I love any subject about Anatomy and Physiology, but the brain is probably one of my most favourite. Did you know that our brains weigh 3 pound in weight and make up for 2% of our overall body weight? The brain also consumes 25% of our energy…. And it’s the most vascular organ in the body. However as you progress through the second half of the podcast they talk about the importance of exercise. Exercise is No1. The most IMPORTANT for the brain, and mental activity. Every time we exercise it affects our hormones, chemicals, building block and infrastructure of the brain.
Leg exercises are also No 1. Walking and running are great, but using our big muscle groups like the hamstring, glutes and quads, help our brains to grow. Bigger muscles = bigger brains!
https://www.youtube.com/watch?v=thSfISWB3ok
Spring is just around the corner and the Ramblers Newsletter suggested 10 pub walks. So here you go……………. Essex walk is No 3. It’s on my list of walks for this year. https://walk.ramblers.org.uk/ten-places-cosy-pub-walks/index.html?utm_source=Member+newsletter+England+DND&utm_campaign=33f4e20aaf-member-newsletter-FEB25&utm_medium=email&utm_term=0_d0458e952e-03203f8c7b-78535027&mc_cid=33f4e20aaf&mc_eid=1c0bfadcf6
Words of wisdom. I loved this article and reminds us how precious life is and how important it is to live in the moment.
https://www.marcandangel.com/2025/02/20/8-little-wake-up-calls-you-need-to-receive-before-its-too-late/
Before I sign off, it would be really helpful if you could spend a few minutes writing me a review on My Google Business account. Thanking you in advance.
https://g.page/r/CbenFV8hKLHVEAI/review
Marisa x
Fitness Pilates Health Coach
marisaswain@btinternet.com
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
Mobile 07811441810
MARCH
I have always believed March to be the harbinger of hope, the launch-pad to lighter days, the gateway to Spring. March soothes our winter-worn souls with anticipation and its promise of more. It gently shakes our hibernating toes and whispers ‘wake now, your wintering days are done’. And so, with each earlier sunrise, we emerge, we reignite, we reenergise. As with the nature around us, we begin to rise. Come on in March, we have waited for your light, for your joy, for your new. We are ready.
Donna Ashworth
