Fuschia Pilates

19/04/2026

Can the Marodyne vibration plate help boost bone density for people with osteoporosis?

Check out this link for more information:

https://www.pilatesforosteoporosis.co.uk/vibration-therapy-for-bones/

15/04/2026

Working on posture:

External rotation (shoulders)

Stretch, extend and rotate

Balance and hip extension

12/04/2026

The Pilates Reformer is a good system for building strength safely and we can use the spring resistance in a controlled, progressive way.

Lower body strength is particularly important as we need to maintain strength for walking, gardening, climbing stairs and sit to stand.
We need to challenge our balance, coordination and core stability.

18/03/2026

Squat and Pull !

Watch what happens to the starBurst at the End ! 😂

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.