Knebworth Pilates Studio

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Knebworth Pilates Studio

www.knebworthpilates.co.uk Pilates matwork one to ones and group classes for all levels, needs and ages. Now on Zoom too!

13/11/2025

🧣Exercising in winter can help ….

💉Boost your immune system – very important as your immune system is weaker in the cold winter months

🧪Boost your mood – When sunlight is less our mood is often lower exercise releases those happy hormones

🏋️‍♂️Strengthen your body and your mind – Making it out of the house when the weather is cold demonstrates to yourself your resilience and builds your mental strength

🥅So set small goals to help maintain motivation this winter

📝Write down your goals for the week and month to keep yourself focused and accountable.

👏🏻Keep them small and achievable

🏆 Have a reward planned for when you achieve them.

12/11/2025

☀️Sunlight can boost your mood, increase vitamin D production and help you sleep

💡With winter coming and the daytime hours being shorter we spend less time in the light

⏱️Everyone is an individual but try and get 10-15 minutes of sunlight per day to ensure your circadian rhythm.

11/11/2025

😴Get some sunlight in the morning

☀️Sunlight promotes the release of your happy hormones (serotonin) within the brain, and causes a reduction in your stress hormone (cortisol)
🧪Sunlight also helps our vitamin D production, which regulates melatonin and can improve our sleep pattern.

🥱Good sleep hygiene
🛏️Good sleep habits work with your circadian rhythm and can relieve tiredness and low motivation
⏰Going to bed at the same time each night and waking at the same time will maximise your brain’s hormone balance
💻Keeping away from technology leading up to bedtime will prevent disruption to the melatonin production (that occurs to promote sleepiness)

🧾Accountability to others
👭 Being accountable to someone means you are much less likely to cancel your class.
❎Pair up with a friend so that you have that extra incentive to show up.

📔Plan your day in advance
📆If we know plans are in place we are more likely to show up
👟 Lay our your workout clothes and pack your gym bag the night before, or put your leggings on when you get up so that you’re dressed and ready to take that class during the day.

10/11/2025

🤸🏽‍♂️Exercise and movement are good for us and it usually leaves us feeling better afterwards too!

📈Keeping the motivation in winter though may require a little more help.

🌙Darker mornings and nights can leave us lacking in motivation to get up in the morning or do anything more than we have to,

😔We might feel irritability, low mood, low interest in hobbies, and tiredness for no particular reason.

⚖️Our circadian rhythm is our natural cycle that regulates our major systems to keep our body in balance.

🎶By working with this rhythm we can create balance

⛄️Join us this week for some top tips to keep you moving into winter

06/11/2025

🧪 Have you ever heard the term happy hormones? Hormones that promote positive feelings, including happiness and pleasure!

• Dopamine: Known as the “feel-good” hormone is an important part of your brain’s reward system. Unlock it by learning new movements in a Pilates class!

• Serotonin Helps regulate your mood as well as your sleep, appetite, digestion, learning ability, and memory. Breathing is a crucial part of Pilates practice and helps stimulate the production of this hormone.

• Oxytocin: Promote’s trust, empathy, and bonding in relationships. Levels generally increase with physical affection and spending time with friends

• Endorphins: The body’s natural pain reliever. Levels may also increase when you engage in reward-producing activities such as exercise

So take five minutes and practice these great exercises from Pilates matwork repertoire …
Breathing
Thoracic rotation
Mermaid
Bridge

05/11/2025

“If you don't make time for your wellness, you'll be forced to make time for your illness.” -Anonymous.

🧠Mental and physical health are so intertwined.

😷Have you noticed how a person who is swamped at work or generally dissatisfied tends to be sick frequently?

😒Stress can be a trigger or factor for disease, it can affect the digestive system and mood, and it has negative effects on learning and mental health.

🔥 The global burnout study from 2022 found employee burn out increased by 5% compared to the previous year and 40% of people who left their job that year said it was due to burn out.

04/11/2025

😎Do you ever wake up feeling overwhelmed by the long list of things you need to accomplish each day? Or perhaps go to bed each night feeling stressed and exhausted by all that is on your plate?

❤️‍Pilates may be just the thing you need to restore your sense of well-being.

🧠This mind-body form of exercise is proven not only to build strength, improve flexibility and restore proper alignment, but also to reduce stress and contribute to a healthier mental and emotional state of mind.

📈Three aspects of a class which might help;

Breathing - Breathing exercises can reduce stress by increasing oxygen exchange, which reduces your blood pressure, slows the heart, and releases any tension held in the abdomen.

Mindfulness - The physical changes mentioned above also benefit your mental state - concentrating on your breath can bring you into the present. Rather than rushing through the movements to get your heart pumping and muscles burning, Pilates forces you to move slowly and with intention. This brings your awareness to your body as it moves and how it feels in the moment.

Relieves tension in the body resulting in relieving tension in the mind

03/11/2025

😫Stress and poor mental health are one of the biggest public health challenges that we’re facing.

🧠Although there is a tendency to try and divide mental health from physical health they cannot be separated

📚The stress management society have some great information and resource to consider

💡Their tips on how to stress less;
😍 Look after your social wellbeing
☺️Make time for self care
😁Express gratitude
😴Get enough sleep
🥗Eat healthy
📅Prioritise and organise

🧘🏻 This week we will consider how Pilates can help with managing stress.

30/10/2025

📶Pilates is beneficial for helping to maintain bone strength, improving muscle strength and balance, as well as helping with pain and posture.

🦴Therefore Pilates is very safe if you have osteoporosis.

🐍Using alternative moves that keep your back straight or allow you to bend in a controlled and comfortable way will help to reduce the risk of injuring your back further.

📖 Here ae some alterations:
Exchange roll down for cat stretch
Exchange a roll up for single leg reach with foam wedge to prop
Exchange hip roll in double table top for hip roll in crook lying
Exchange roll over for spine curl
Exchange curl up for scissors

29/10/2025

🤷‍♀️Osteoporosis is sometimes seen as a condition that only affects women.

🤷‍♂️But one in five men over 50 will have a fracture caused by osteoporosis too.

📅Most people with osteoporosis and broken bones are over 50.

🏃🏼‍♀️But younger people can also sometimes have low bone density and may break bones easily.

🤰 Some very rare types of osteoporosis affect children and pregnant women.

28/10/2025

Exercise for strong bones

💪🏻Exercise is good for bone strength - even if you have osteoporosis!

📈Whatever your age, gradually build up your level of exercise. This helps your bones to adapt and grow stronger without being at increased risk of breaking.

👵If you are older, less able, or have experienced spinal fractures, choose lower-impact forms of exercise like walking.

🏋🏻‍♀️You can still benefit from muscle-strengthening exercise using weights or resistance bands and you can gradually increase the weight or resistance over time.

📚Get advice about proper techniques

🦴 Falling is a major cause of broken bones (especially broken hips) in people with osteoporosis.

⚖️It’s vital to do exercises that help to maintain or improve your balance.

🧍 If you struggle with your balance, begin with some balance-improving exercises before increasing your activity levels in other ways.

27/10/2025

What is osteoporosis? 🩼
🦴Osteoporosis mainly affects older people and is a condition where bones lose strength and are more likely to break.

🐝Bones have a thick outer shell with a strong structure and the inside looks like honeycomb.

🕳️In bones affected by osteoporosis, the holes in the structure get bigger and the bone becomes less dense.

💔Eventually, the inner structure begins to break down, bones get weaker and are more likely to break.

🚶‍♀️Broken bones often occur after a fall and commonly in the wrist, hip, or spinal vertebrae

😫Broken bones caused by osteoporosis can have long-term effects even when they have healed.

🚲People who have had a broken hip may be less mobile, spinal fractures can cause height loss, a curved spine and long-term pain.

This week we will look at how exercise can help in the management of osteoporosis

Address

9 Stevenage Road
Knebworth
SG36AN

Website

http://www.knebworthpilatesstudio.co.uk/

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