Pilates exercises using the sliders. Working on your core

08 Oct

Do you want to improve your core? Have your tried pilates?

Basic pilates exercises enhanced using sliders

These pilates exercises in the plank position are enhanced by using the sliders. They create further instability, forcing you to use more muscles to stabilise. There is many exercises you can do with this fabulous tool. Would you like to learn more? Come along to a class and Janette Bendle Pilates in Mornington. We run 3 group classes a week, but our speciality is designer groups. You tell me what you want or need and what your short and  long term goals are and we will work together to achieve that. Call Janette on 0418923029

 

Pilates, Yoga and Acrobalance Partner Workshops

10 Sep

Do you want to have fun doing Pilates and Yoga or Acrobalance?

You can do it with a friend, partner or meet someone new?

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Today, Janette Bendle Pilates and yoga, together with our partners at The Business of Yoga, ran a Partners Pilates and Yoga Workshop. 

It was a combination of pilates, yoga and acrobalance all done with a partner. Double the fitness, double the challenge, double the fun and double the laughs.

We had a lovely mix of people, it was lovely to see some of the mums bought their kids along.

What a great influence you are on your kids ladies, educating them in exercise and the fun you can have with it.

 

 

NO PARTNER? NO WORRIES.

At our Pilates and Yoga classes you do not need to bring along your own partner, why not come alone and meet a new friend.

I met 5 new, absolutely lovely people today, together strangers laughed together, learnt new skills, exercised and got to know each other. These workshops are run regularly through the year.

Next workshop will be run in November 2016. Stay posted for details

 

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Work on your core fitness using the UGI exercise BALL

07 Sep

 

Have your tried the UGI exercise Ball

A challenging workout using the UGI exercise Ball

This amazing Ugi exercise ball. This squishy weighted ball is a cross between the fit ball and the medicine ball, it will improve your core stability, your strength, cardio and balance. 30 exercises and 30 minutes a day is all you need. It comes in 3 different sizes and colors. Purple is 6lb, pink is 8lb and the turquoise is 10lb. Do  not be fooled by the weights or compare to the weights of your dumbells.  This workout tool will incorporate muscles you didn’t know you had. It is an all over body workout.

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Do this workout. All you need is your Ball and a timer. Download the UGI Fitness timer  or your own

This workout will target your core. It is cardio & strengthening. Do one set or if you want a challenge I dare you to try 5 sets.

 

Beginners 20 secs each exercise, Intermediate 45 secs and Advanced 50- 60 seconds

Repeat 3 – 5 times through.

 

What is Scenar Therapy?

03 Sep

SCENAR THERAPY

Do you suffer from pain?
• Chronic pain
• Pain flare-ups from old injuries.
• Pain that has not responded to other treatments forms.
• Persistent pain and are tired of relying on analgesia or anti-inflammatory
• Recovery from recent injuries or trauma.
• Migraine
• Sinus
• Fibromyalgia

• THIS COULD BE YOUR ANSWER.

This unique therapy locates and measures problem areas in the body and may help to relieve pain and restore function. People report noticing a change from there very first appointment. Depending on the problem you may need only one session, however chronic issues more than likely need more than one session.

Call for appointment 0418923029 or go to janettebendle.com.au

#chronicpainrelief #painrelief #Goodhealth #scenartherapy #improvedhealth

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Core Stability using pilates, strength and HIIT

03 Sep

 

Pilates is just one of your Ab Toning Tools

 

Dont Hold Back Your Six Pack

 

You’ve seen the ads all over the internet: lose belly fat ! get a six pack if you do this exercise! Well, guess what? Those ads are only helping spread a myth. There is NO way to get rid of fat in one area of your body. The only way to get rid of fat, and get great abs, is to lose weight all over, and tone the muscles in that entire core area. Okay now we have that sorted, lets move on.

Before you think about hitting the floor and doing an ab crunch, WHAT ARE YOU PUTTING IN YOUR MOUTH? Forget about your fast food, lose the soft drinks, chocolate, ice cream, biscuits, cakes, this list does go on. Empty calories.

Eat smarter.

Fill up on healthy nutritious food. Prepare your meals at home. How many pieces of fruit do you eat a day, even more important, how many serves of vegetables do you eat a day?

Don’t think that by cutting calories to the extreme you’ll lose  belly and sculpt your abs

To build lean muscle, you’ll need protein, and carbs.

Don’t starve yourself, or you’ll end up the flabbiest skinny chick on the block, or worse.

Don’t’ even skip breakfast!

Don’t skip any meal

Do the switch. Trade white (not so nutritious) bread for nutrient dense fibre filled yummy wholemeal, multigrain, spelt, oat, quinoa, chia seed bread. There are so many yummy varieties

Drink apple cider vinegar to help with digestion

Herbal teas

and last but not least…. Portion control

Now the exercises

For the record, doing 100 crunches a day will not give you a flat stomach.

Exercise smarter
A flat toned stomach comes  from doing a range of different exercises that target the core in different ways to help the body melt fat.  I do a combination of strength sessions and HIIT (high intensity interval training, this is my favorite) sessions. This works my whole body, core, cardiovascular and meets my resistance/strength requirements.

Strength training
Incorporating strength training into your exercise routine is definitely a key ingredient for achieving a toned tummy. Lifting weights helps the body build muscle; the more muscle you have, the faster your metabolism will be and the more fat you burn.

HIIT
Having a flat tummy also comes down to reducing your body fat percentage. HIIT  has been shown to be one of the most effective methods for shredding fat. A HIIT circuit is very simple. You take a handful of exercises and then perform each at high intensity, while keeping the rest between exercises to a minimum. The best thing about HIIT is that you can include exercises that target any body part you want. In my small group trainings and more advanced classes i like to incorporate  HIIT circuits that involve core, cardiovascular and resistance training in the one workout. By getting your heart rate up, you speed up your metabolism and help the body burn fat more effectively.

I can help you with a program today. A combination of pilates, strength, HIIT training can help you meet you core stability needs and goals, in addition you will be toning up the rest of your body too. In this video I am showing just one of the many fitness tools at JBP ( Janette Bendle Pilates) . You can call Janette on 0418923029

How pilates can build core fitness

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19 Jul

In 10 sessions of ugi ball pilates you will feel better.

20 sessions you look better, 30 sessions you have a completely new body.

Physical fitness is the first requisite of happiness.

Functional fitness and functional exercises focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine.

Making Muscles Work Together

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“Conventional weight training isolates muscle groups, but it doesn’t teach the muscle groups you’re isolating to work with others.

“The key to functional exercise is integration. It’s about teaching all the muscles to work together rather than isolating them to work independently.”

These classes that I run, are pilates based functional fitness classes. You will meet a great crew of people, have fun and get fit all in a one hour session.

You will improve your core stability, your strength, your balance, your flexibility and your cardio fitness. You can join a 1 hour group class, or perhaps you would like to have me all to yourself and work with your individual needs and goals, or build your own group with your friends.

Feel muscles you never knew existed, perform exercises that challenge you mentally and physically. You will never be bored, no 2 classes are ever the same. Good prices and deals.

But the best deal is this one… Mention this ad a get your first class free.Ugi

Call Janette on 0418923029 to express your interest and get more info.

Rise to the challenge.

I dare you.

 

What is Pilates?

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08 Jun

Did you know that Pilates was developed in the early 20th century by Joseph Pilates?

During the first world war, Joe created Pilates with the intention of creating an improved rehabilitation program for wounded soldiers. Joe wanted to design an exercise that would aid injured soldiers in helping them regain their health by strengthening, stretching, and stabilising key muscles.

Joseph has been quoted saying: ‘When I am dead, they’ll say “He was right”. I’m fifty years ahead of my time’ and he was right!

Joe’s program prescribed to fewer, more precise movements, requiring control and technique over increased repetition. He believed that mental and physical health were essential to one another, creating what is a method of total body conditioning. Pilates uses correct alignment, centering, concentration, control, precision, breathing, and flowing movement (the Pilates principles) to establish a perfect working body from the inside out.

Pilates classes build strength, flexibility and lean muscle tone with an emphasis on lengthening the body and aligning the spine, rather than on bulking and shortening the muscles.

Pilates has a focus on the core which can basically be thought of as the ‘powerhouse’ of your body. Your core is the area between your shoulders and your pelvis (without your arms and legs) and encompasses all the muscles within this area. The essential intrinsic core muscles are your Transverse Abdominus, Pelvic Floor and Multifidus muscles which we learn to train as part of the Pilates method.

Because of its core focus, Pilates is popular not only in the field of fitness, but also in rehabilitation. It can be used to progress individuals through movements that represent their day-to-day activities. The focus on strengthening the core and improving postural awareness are especially well indicated for the alleviation and prevention of back, neck and joint pain.

benefits of pilates

What are the benefits?

The benefits that Pilates will provide you are endless and we really could chew your ear off for a good few days but in the interest of saving you time and sanity, here are some of the broader benefits for you to get excited about.

During Pilates movements, the focus on strengthening and lengthening the muscles at the same time produces long, lean, strong overall muscle tone that doesn’t create bulk. These results are unlike any other type of exercise, so if you feel like you have already tried everything to get the body you want without success, our Pilates will astound you.

You can expect overall slimming, greatly improved flexibility and increased mobility, even in just a short space of time. Alignment and postural correction will have you holding yourself differently, standing taller, sitting straighter and moving with better balance and coordination.

You will feel an inner strength and heightened body awareness as you become in tune with the subtleties of your individual needs. This newfound enlightenment will empower you to be able to train yourself with the best possible efficiency, using your time most effectively.

It’s a time out just for you and a fantastic stress relief. Not in the sense of ‘ohm’ meditation style as this isn’t what Pilates in about, but the mind and body connection that you will maintain during your Pilates practice will nudge out all external stresses and the time always flies by.

Pilates isn’t the type of workout where you leave feeling tired and disheveled. Instead you will leave with increased energy levels, a clear, focused mindset and a body that feels strong and in control having been through a challenging workout.

Pilates gives you positive systemic effects on all of your body systems, stimulating and eliminating toxins and waste. You will find improvement to your digestion system including an increased metabolic rate as well as a constant booster to your immune system. We always marvel at the fact that the PFI team rarely gets sick.

Pilates also provides many more specific benefits for differing populations including improvement to pelvic floor function, bone density improvement and lung capacity/breathing technique improvement amongst many others.

source http://www.pfiwa.com.au/start/what-is-pilates/