Pilates 4

22/11/2025

😴 I love my sleep once I finally reach my bed but for some reason struggle every night with shutting down my computer, my mind and as a result my eyes. Always ‘tired but wired’. Kidding myself there are not enough hours in the day and squeezing in one last item on my to-do list while the house is quiet late at night.

😴 I focus most days on healthy eating and regular exercise but am still battling with going to bed early enough to get a good 7-9 hours.

😴 Dr Matthew Walker is the author of the revolutionary book ‘Why We Sleep’ and talks to Steven Bartlet explaining everything we know to date about why lack of sleep can be detrimental to our health and wellbeing but more importantly what we can do to to improve our health through good sleep and the 4 pillars of Quality, Quantity, Regularity and Timing. He explains the ‘why’ with up to date research which is so helpful to understand when trying to implement new habits which we find difficult.

😴This is the link to a super-interesting and helpful podcast on sleep from new medications to even more beneficial therapies to get the most from our sleep and optimise it for it’s metabolic cleansing and neuro-protective benefits.

😴Listen and share with someone who needs help with their sleep

https://doac-perks.com/listen/c6xLxcplTM

22/11/2025

😴 I love my sleep once I finally reach my bed but for some reason struggle every night with shutting down my computer, my mind and as a result my eyes. Always ‘tired but wired’. Kidding myself there are not enough hours in the day and squeezing in one last item on my to-do list while the house is quiet late at night.

😴 I focus most days on healthy eating and regular exercise but am still battling with going to bed early enough to get a good 7-9 hours.

😴 Dr Matthew Walker is the author of the revolutionary book ‘Why We Sleep’ and talks to Steven Bartlet explaining everything we know to date about why lack of sleep can be detrimental to our health and wellbeing but more importantly what we can do to to improve our health through good sleep and the 4 pillars of Quality, Quantity, Regularity and Timing. He explains the ‘why’ with up to date research which is so helpful to understand when trying to implement new habits which we find difficult.
This is the link to a super-interesting and helpful podcast on sleep from new exciting medications to even more beneficial therapies to get the most from our sleep and optimise it for it’s metabolic cleansing and neuro-protective benefits. Listen and share with someone who needs help with their sleep
https://doac-perks.com/listen/c6xLxcplTM

19/10/2025

I was honoured to spend time with the lovely Debbie Thorpe chatting about how movement can be medicine for people in midlife.
Sometimes less is more and taking our focus inward is what we need to regulate our nervous system. Listening to what our bodies and minds need.
Sometimes it’s lifting heavy for our bones 🏋️ and maintaining muscle 💪🏻, sometimes it’s breathing 🧘and more gentle movement for mobility and down-regulation of the nervous system.
There is a lot of noise on social media about how we SHOULD be exercising, eating, breathing, sleeping etc.
The truth is we are all different, the science is helpful to make our choices but ultimately listening to our bodies, tuning in to how we feel each day, pacing ourselves and adjusting our regimes to our differing needs and lifestyles is key.
Understanding that movement is medicine in a variety of forms is helpful on the road to better health, wellbeing and in alleviating chronic pain

13/10/2025

Super quick healthy breakfast - berries, rolled oats, kefir, mixed nuts and seeds. Leave out the oats if you’re really in a hurry, as quick as cereal and so much more nutritious 😋
Top tip: keep jar of mixed nuts/seeds in cupboard for a quick shot of plants, healthy fats and protein. Handy for snacking on too.

29/07/2025

Beautiful .larochelle reformer studio. They have the best Allegro 2s, always a good sign.
Lovely class with Sandra qui est super sympa ☺️ and an excellent teacher. My first ever Pilates class en francais! Loved picking up some new cues although I believe the teachers here are used to teaching in franglais aussi 🙌🏻.
This is truly a beautiful studio/coffee shop, very chilled for hanging out in and as with all Pilates peeps, my classmates were super friendly too. Would recommend if you’re in the area. I will be back!

03/02/2025

How are your bones doing? Do you know? The truth is none of us know where we are at without a DEXA scan or until we fracture a bone. Osteoporosis is a silent often completely painless loss of bone which is not discovered until it is quite advanced. I was lucky enough to discover my bone density was not looking good a few years ago and took steps to address it. 5 years on I have not only halted the rapid bone loss which typically happens around menopause in women (and is more gradual in men), but I have actually reversed it. My bones are now healthier than your average 30 year old (the age at which bone mass peaks). I put this down to three important interventions
💪🏻 The introduction of HRT
💪🏻 Increasing weight bearing exercise including use of weights and resistance training
💪🏻 Improving diet - less refined carbs, more protein and fibre, low/no alcohol.
Even without medication the right exercise can, at the very least, stop the decline and improve bone health considerably. My amazing mother-in-law is testament to this! With the help of a couple of great Pilates teachers of course 😉 🙌🏻. Pilates teachers or fitness professionals with specialist bone health training are the place to start. Alignment and good form are key followed by gradual progressive loading which can only be done under careful supervision. For more info and advice you can check out The Royal Osteoporosis Society www.theros.org.uk

17/11/2024

Brilliant day with and friends and family learning first aid in the work place and most importantly CPR. Currently less than 1 in 12 people survive cardiac arrest outside hospital in the UK, so knowing how to perform CPR is vital for everyone to know in order to improve survival rates. Lindsay and Annaliese .pilates.space.sidcup regularly give up their precious time to offering CPR training to spread the word and teach these quite literally life-saving skills. Annaliese also kindly provided the studio space to accommodate all 12 of us today! Thank you Annaliese and Lindsay 🙏🏻 donation going to Learnt so much today!

08/09/2024

A movement teachers dream studio - purpose built yoga studio just wonderful 🧘‍♀️☺️feeling blessed to be here.

03/08/2024

There is nothing wrong with SMALL group Reformer classes taught by well qualified teachers on quality, well maintained equipment. It’s important to ask the question though is this a general fitness class on a Reformer or is it actual Pilates based on the principles of Breath, Concentration, Centring, Control, Precision, Flow? If for example, there is music blasting so loud you can’t hear your instructor or concentrate on how a movement feels or focus on your breath, it is not Pilates. A great article…

It’s the fastest-growing fitness phenomenon of 2024 and David Beckham says it has given him the ‘best body of his life’. But could new, unsafe versions of Pilates be its downfall? Devotee Polly Vernon reports

16/06/2024

Individual or very small groups recommended and check your instructor’s credentials. These machines were never intended to be used for group exercise….

The reformer trend and its spring-loaded machines can be dangerous without proper training — but classes seem to be getting bigger and bigger

18/02/2024

It’s been a tough week…