Fuschia Pilates

28/02/2026

We formed an attractive starburst at the end of our class last Tuesday with a pull, hinge and squat sequence!

22/02/2026

Muscle strength - how much can you lift?

Muscle mass- the volume of muscle you have

Muscle power - your strength and velocity !

03/02/2026

strength , balance and coordination

25/01/2026

The Liftmor Study and the ONERO program 🦴🏋️‍♂️

This is the latest ground breaking research on successfully increasing bone density proven in the above study (see details of the study in my link below)

The study has evolved into the well supervised ONERO program developed in Australia and is now being made available in other locations in the world.

Professor Dr Belinda Beck who has been instrumental in researching this maintains

“the more you lift, the more you respond at the hip and the spine”

This is not without its caveats however, so I have adapted some of the exercise practice within my bone health classes at Pentland and Cameron House CEC.

TAKEAWAYS from the podcast:
Even if you are not on bone meds you can increase your T score but if you are, the improvement is greater!

Participants who respond most to this intervention are the older as they start with the lowest T score.

(Remember calcium alone is not a treatment but you need the recommended daily allowance of 1300 mg a day preferably from food although I also take a good supplement to ensure adequate intake)

https://www.pilatesforosteoporosis.co.uk/strength-training-bone-health-and-the-liftmor-study/

Podcast:

https://youtu.be/CTtiaEHRAGs?si=TTIbLl-Wa9WI4fCe

What if you could increase your bone density and reduce fractures with just a few weightlifting sessions a week? Tune in for the latest groundbreaking resear...

08/01/2026

Lifting weights is one of the best ways for us to preserve muscle mass.
We can strengthen our joints and promote better bone health.
The more lean muscle we have the faster the rate at which we burn calories.
Start with lighter weights with 10-15 reps ,2-3 sets with a 60 second rest between sets. Then gradually increase the intensity by 1/2 kg perhaps reducing the initial number of reps at first.
Feeling strong makes us feel confident 🏋️‍♂️

06/01/2026

Quick and effective! No fancy work out gear or Pilates props How many can you do in 1 minute?

24/12/2025

Its a wrap for 2025 - We've pulled on weights, stretched out bands, squeezed balls and magic circles! Thank you for taking part in my classes and working hard to keep strong, fit and healthy !

26/11/2025

The impact of your foot hitting the ground helps stimulate bone cells via the Ground Reaction Force.

17/11/2025

Morning Stiffness ?🫩

I have found hanging from a ‘push up’ bar is helpful for alleviating stiffness in my lower back.
I find it helps to stretch and decompress my spine creating space between the vertebrae whilst also maintaining height!

Try touching your toes before and after 😊






(This may not be suitable for everyone so please seek advice from your HP)

01/11/2025

Bone Health is essential for women’s health. According to the Royal Osteoporosis Society one in two women over 50 are at risk of a bone fracture. In the first 5 years following menopause we can lose up to 20% of our bone density.
However there is a lot we can do to protect our bones in terms of strength training, nutrition, sleep health and managing our stress!

I am hoping to organise a charity event raising funds for the ROS in the near future.

20/10/2025

Ronde de Jambe ! Musical and graceful- ballet for every one !


# ballet

14/10/2025

Vintage Ballet

Join us at Dancebase on a Thursday afternoon 1.45 and for coffee after class!