10 Tips for Better Exercise Success

Here are 10 tips to help you get your exercise plan off the ground, and keep it in the air well into the New Year.

1) Joining a gym is not always the answer

We often tell ourselves that joining the local gym will solve all our exercise problems; that buying that yearly membership is all we’re going to need to summon the motivation we need. We’ve all said it “Maybe I’m just a gym junkie and I just don’t know it yet?!” 

Britons spend an estimated £37m a year on wasted gym memberships. Signing up for the gym is not the answer for all of us. The truth is that a gym situation although ideal for some, doesn’t suit all. Find an exercise program that suits you.

2) Keep exercise fun!

Finding a few forms of exercise that are fun and exciting is a great way to keep your regime constantly interesting, making it more likely you’ll stick to it throughout the year. Why not try a few different things Eg: a weekly Zumba classes, swimming, yoga, group exercise with friends and daily walking. Mix it up and don’t just stick to the same old routine every week, as it may get boring. Use music or TV as a way of keeping yourself entertained during your exercise: take your ipod jogging, use the treadmill in front of your favourite soap! Keep it fun and interesting!

3) Don’t be so hard on yourself

If you miss an exercise opportunity, don’t stress yourself out unnecessarily. If you miss a regular class, go for a walk instead. You can always make up for it later. Stress can be a contributing factor in quitting an exercise regime. Try and remember that one or two slip ups do not equal the end of your program.

4) Use the buddy system

Find a close friend or a relative whom you trust and make an exercise pact. Encourage each other and exercise together. This can be a great recipe for success; it will give you both more confidence and support, as well as strengthening your relationship.

5) Set realistic goals

Setting goals is important as it helps us find motivation, as well as giving us something to work towards. However, we are so often quite unrealistic with our exercise goals. Speak to your doctor, consult a health professional such as a nutritionist or fitness instructor and remember that weight loss is not the only goal you should have. Think about fitness levels, energy levels, your mood, quality of sleep, muscle tone, posture, pain management and other factors.
 
6) Be patient

Another part of setting realistic goals is the ability to be patient and enjoy the ride. It’s so important to enjoy the exercise you’re doing, not just be keen for a result straight away. These things can take time.
Remember that slow and steady wins the race; don’t push yourself too hard and risk injury. Start with low to moderate levels of exercise and increase over a period of time.

7) Keep your exercise regime accessible

Singing up for classes on the other side of town or at times when we know it’s going to push the schedule, is never wise. We are much more likely to stick to forms of exercise that are easy to fit into our schedules: go for a jog at lunch time, do an hour of yoga at home, enjoy a walk after dinner or find an after work class within walking distance from your house.

8 ) Make it a lifestyle change

Diet fads and exercise kicks don’t always last. Take it slow, change your daily routine, change your attitude and make the “new you” a lifestyle change, not just a fad. Make your changes last.

9) Keep a record of your achievements

Keeping an exercise and diet journal is a great way to document your progress and keep yourself motivated.
Write down your goals and how you will reward yourself once you’ve achieved these goals; keep healthy recipes and document the post-exercise feelings of euphoria to remind yourself how good you can feel. Remember that it’s not all about weight loss, so keeping track of your weight via the scales might not be for everybody.

10) Healthy eating

Healthy eating and a good exercise regime go hand in hand. Consult your health professional and find a health diet fit for your body type and health history.

This wonderful gym ball can also be used in place of a chair to aid with postural problems and to help develop core strength.

Tip: Also excellent for pregnancy exercises and yoga!

Features:
*Size: 65cm ball
*Weight: 1000g
*Safety Tests: Factory tested as burst resistant at 125Kg, maximum load 100Kg.
*Colour: Silver
*Durable and anti-burst
*Multi-use

Price: £8

We are running a limited offer special for Pilates studio sessions in September and October. For £35 (normal price is £50 ie. 30% discount) you can have a private session, or bring a friend and share the session – still for £35 (normal price for two people is £60 ie. £42% discount).

As we are rather full with regulars, we only have a few sessions available for booking at this special rate, and we will allocate them to the first out of the blocks!

Some of the conditions of this discount are listed below.
1.) The sessions can only be booked as a block of 4 – ie. £140 (paid for and booked in advance)
2.) The sessions can only be used in the months of September and October 2011 (we will look at reviewing this if anyone has
unforeseen circumstances that require and extension to this)
3.) The available sessions are on a Thursday morning between 8am and 1pm (however if we sell you a block of sessions and later find we can’t accommodate you on a Thursday for some reason, we will look at other potential hours to fit you in)
4.) The final condition is that if you take advantage of this great offer, that you enjoy it to the MAX!

To book, please call reception on 020 8871 4677 For more information about the Pilates Equiptment Studio at Vitality Centre – please click here!

A step-by-step approach into Pilates, focusing on the foundation of postures, stability and breath.

This Pilates is a gentler class suitable for beginners, restorative work, seniors, post-natal and pregnant women (please speak to the instructor before class – please bring a doctors note if you’re less at 14 weeks). This class is also suitable for anyone who just wants an alternative to the faster Pilates.

If you have any special requirements, injuries or are pregnant – please arrive 5-10mins early and speak to the instructor.

What are the advantages of participating in a weekly Gentle Pilates class?

*Low impact exercise
*Helps to relieve back/neck/shoulder/muscle pain
*Gentle and less aerobic then other workouts
*Helps with flexibility and balance
*Focus on your individual needs
*Develops core strength in a gentle way
*Firms and Tones
*Helps to relieve tension and stress

The class runs for 1hr and is £10 (£8 O.A.P/Students – with pass)
Discount cards available, ask at reception.

Post-caesarean Pilates course – Tuesdays @ 11:45am ! (£120 for 10 weeks) Babies welcome!

TO BOOK: call Kellie on 07985700879 or email info@jellybellypt.com
  

About the courses

Attending this course can be a fun, social and motivating way of starting exercise. It is also a good opportunity to connect with other mums who are going through the same experience. Jelly Belly offers mat Pilates classes for mums who have recently had a caesarean birth and are looking to increase core strength and stability, correct posture post pregnancy, improve body shape and muscle tone and as a result lose their jelly belly!

This is an initial 10 week course that will cover the fundamental and improver levels of the mat Pilates exercises. This course aims to help mums identify their core muscles, create better body awareness and form a good foundation for more intense levels of exercise later on. Considerations and adaptations are made to cater for the more sensitive tummy area minimising any pain or discomfort.

About Post-Caesarean Exercise

Jelly Belly Post-natal Training realised the need for a specialised exercise programme that would help facilitate the recovery process for mothers who have had a caesarean birth. The latest statistics from Birth Choice UK show that nearly 1 in 3 births in the UK are now delivered via caesarean section due to higher levels of complications during labour as well as mothers electing to have this type of delivery. Physical limitations experienced as a result of this major surgery affect everyday tasks such as getting out of bed, in and out of a chair and meeting the demands of a newborn baby. Although the body needs time to heal, there are some gentle exercises that can be done to help the mother return back to normal levels of physical activity.

 Pilates exercises are primarily used to encourage the transverse abdominus to engage, which is a deep postural muscle that wraps horizontally around the torso like a belt. This muscle provides support and stability to the spine allowing the rest of the body to move more freely. The pelvic floor muscles provide a platform at the base of the pelvis and co-contract with the transverse abdominus. Although the caesarean recovering mother has not had a vaginal birth, the pelvic floor has still been weakened by the weight of the baby during pregnancy and attention must be given.

By moving around and performing exercises for the core muscles early on, the gentle contraction of these muscles cause an increase in circulation promoting the incision to heal and reduced swelling. Stronger core muscles also provide greater support to the spine helping to correct postural imbalances post pregnancy, as well as creating a good foundation for increased levels of exercise later on.

Having a caesarean birth should not restrict a new mother from getting her pre-pregnancy body back. Jelly Belly aims to facilitate this recovery process by providing a training programme that increases core strength allowing greater body control and awareness, whilst limiting pain or discomfort to the incision area. As a result each mother will shape and tone their body, experience increased energy levels and see the jelly belly disappear!

What Mums are saying about JELLY BELLY!

“I really enjoyed the Post-caesarean Pilates Course and would recommend it to any Mum! Kellie is a superb teacher and runs the classes at just the right pace to comfortably ease you back into exercise after having a C-Section. I definitely noticed a difference in my core strength over the 10 weeks.
As a Mum to a little baby boy with bad reflux, I was terrified at the prospect of having to deal with a screaming baby for an hour whilst I should have been exercising. However, the atmosphere that Kellie creates is one that the babies also seem to enjoy and on the (many) occasions that my little one was unhappy, Kellie was on hand to help out so that I could try and get the most out of the class. In my experience, I think this course is one of the best around.”

~ Carrie, SW London

For more information about Jelly Belly, please visit their website: http://www.jellybellypt.com/