Prenatal Pilates
Posted by alexia in Pilates
We are adding a new class to our schedule – Prenatal Pilates.
Women need to be fit & strong not only for labour and the duration of the pregnancy, but also for those first weeks with a newborn. Pilates is a perfect option for prenatal mothers as the gentle exercises help with a quicker postnatal recovery. It focuses on the deep abdominal and pelvic floor muscles, strengthens & prepares the body for labour and relieves aches and pains leaving you feeling relaxed.
Class details
- Series of four classes to be held on Fridays at 9.30am
- Dates: SERIES ONE – March 5, 12, 19 and 26
- Fee: $70 for 4 classes
- Instructor: Heidi Mostert
- Please note Doctor’s approval is essential and participants are required to complete a pre-exercise screening form.
- Class size strictly limited for personalised attention.
- To make a book contact Alexia Morris 0425 830 191 or email alexiaam@optusnet.com.au
About Heidi
Heidi Mostert has a background in ballet, both as a dancer, teacher and also choreographer. She trained as a Pilates Instructor at Bodywise in Perth and holds a Fitness Network Australia Certificate IV in Fitness Pilates. Heidi specialises in both pre and post natal exercise.
Pilates make-up OR extra classes - Term 1
Posted by alexia in Pilates
If you have missed one of your classes and would like to do a MAKE-UP class, then you can book yourself in to one of the spaces listed below.
Alternatively, if you would like to improve your Pilates practice by doing an EXTRA class, as often as you wish, you can book in for an EXTRA class, at the discounted fee of $16
Vacancies Week 3
- Wednesday10 February 7.30pm -1 vacancy
- Friday 12 February 11.00am – 1 vacancy
- Saturday 13 February 8.00am – 3 vacancies
Vacancies Week 4
- Monday 15 February 12.30pm – Stretch
- Thursday 18 February 9.30am – 1 vacancy
- Saturday 20 February 8.00am – 2 vacancies
How to book
- At Balance2health, our Pilates Class vacancies are for the use of current term paying members only.
- This system is not to be used to switch from the class for which you have made a term booking, to another class on the timetable. Instead vacancies are for the convenience of members who have missed their usual class.
- Make-up classes cannot be carried over to a new Term, or to Holiday Classes.
- Current members who wish to book into a vacancy need to email Alexia to book. Do not simply turn up to the class.
- Spaces are allocated on a first-email-first-serve basis.
- Although make-up classes are often possible during the term, they can only be offered if current class members let us know in advance when they’re unable to attend their usual class – this does not always happen.
- To book yourself in email Alexia at alexiaam@optusnet.com.au
- If you are doing an extra class, the discount fee of $16 is to be paid in cash at your class.
Kick start your weight loss in 2010
Posted by kathryn in Nutrition
Do your New Year’s Resolutions include losing weight?
It’s a really common goal, particularly after the eating and drinking excesses of the Festive Season. Starting the new year with a resolve to eat well, feel good and lose some weight.
While you may start the year well, by the end of January or middle of February, the resolve is often fading. As life gets busier, the holidays end, you start back at work and the children return to school, weight loss becomes a battle.
If this is the same pattern you’ve been following for the last few years and the same weight you’ve been trying to lose, then it’s time to do something different.
Losing weight in 2010
While you may think you should be able to lose weight by yourself, most people benefit from some support.
We are all different. We like different foods, have different patterns of eating and our lifestyles vary. So rather than following a restrictive one-size-fits-all plan you’ve found in a magazine, many people benefit from consulting a qualified Nutritionist. A Nutritionist can work with you to find the best way for you to lose weight and adapt healthy eating into your lifestyle.
No matter your intentions and aims, if healthy eating doesn’t suit your palate and schedule, then you’re going to struggle to stay on course.
Kick start your weight loss
Our Nutritionist Kathryn Elliott offers a 4-week Kick-start Programme.
Over four weeks Kathryn will work with you to get your weight loss on track in 2010.
- Discover what you should eat to lose weight
- Strategies to manage and beat food cravings
- How to enjoy food, feel satisfied by your meals, have a social life and yet still lose weight
- How to stay motivated for weight loss over the long-term
The 4-week Kick-start Programme includes:
- A personalised eating plan that suits your food tastes and lifestyle
- Four one-on-one sessions of food coaching with Kathryn
- Resources and information to help you lose weight
- For a cost of $40 per week
This plan is not about taking supplements, highly restrictive eating regimes or meal replacements. Instead it’s a healthy approach to weight loss, where you eat real food that you can enjoy.
If you’re trying to lose a few kilos, but are struggling to get motivated, then let Kathryn be your food coach.
For more information, or to make a booking then send Kathryn an email – kathryn@kathrynelliott.com.au.
Photograph by Shadowkill.
How to get motivated to move
Posted by kathryn in Fitness
Why is it that some people find it so easy to commit to exercise for the long term? While others, even with the best of intentions will always find an excuse not to exercise? The key difference is in how they are motivated.
Motivation is divided into two areas, extrinsic and intrinsic.
Extrinsic motivation
Most people beginning an exercise programme, are prompted by extrinsic motivation – ie reasons that are external to them. The person may have been influenced by a friend or relative, or by their doctor. An advert for a special offer at the local gym may also provide the extrinsic motivation to “get fit”.
While extrinsic motivation works in the short term, it rarely keeps people motivated long term.
Take the example of exercising for weight loss. While you may see an initial, rapid drop in your weight, as you continue this rate of loss will slow. It’s at this point many people lose motivation, dispirited by the slow down in their success. They are no longer seeing the reward (ie weight loss), for their effort.
Intrinsic motivation
However, intrinsic motivation is longer lasting and leads to greater long-term success. The intrinsic exerciser looks inward in the attempt to discover what holds true meaning for them.
One individual may be exercising because they find the actual exercise movement to be enjoyable while another person finds that each session holds a personal challenge for them.
Whatever the reasoning behind one’s motivation for exercising, it must come from within in order for meaning to be attached to it.
For more information on motivation, or to find out how to get yourself motivated for exercise contact Alexia Morris on 0425 830 191 or by email
Pilates Holiday Classes
Posted by kathryn in Pilates
During the Easter break, we will be running a number of holiday Pilates classes. The timetable is below. Remember to book early to avoid missing out.
Pilates holiday classes
Easter Timetable – coming soon
Keep up your Pilates practice during the term break. Our holiday classes are open making it a good opportunity to introduce friends and family members to Pilates at Balance2health. The cost is $16 per class.
To find out more details or make a booking then email Alexia.
Term 1 classes in 2010
Our regular Pilates timetable will re-commence on Wednesday 27 January. For the full timetable and vacancies click here.
Private Pilates Class
Interested in joining one of our Pilates Classes but have not tried Pilates before? At Balance2health you can book in for a private class with Alexia to learn the basic principles and technique used in Pilates exercise in a safe, professional environment. Fee: $44 for one session or $80 for two sessions.
Merry Christmas
Posted by kathryn in Clinic News
We’d like to wish all our clients a very Merry Christmas. We hope you have a happy and safe festive season.
Kathryn will be away from the clinic from Thursday 24 December, returning on Tuesday 5 January. If you have any questions or queries during that time, then send her an email.
Over the Christmas and New Year period we have scheduled several of holiday Pilates classes. Alexia will also be available for Personal Training sessions on a number of days. To view the Pilates schedule and Alexia’s availability click here.
Best wishes for good health and happiness in 2010.
Kathryn & Alexia
Image by weirdvis.
Eat well, feel great in 2010
Posted by kathryn in Clinic News and Nutrition
Eat Well, Feel Great is a new 4-week group programme run by our Nutritionist Kathryn Elliott.
Many people start the new year feeling sluggish, tired and like they’ve gained a few kilos over the silly season.
The Eat Well, Feel Great programme is designed to kick-start your good health in 2010.
Over the four sessions you’ll discover practical ways to get your health back on track, improve your energy levels and lose weight. We’ll be looking at:
- food planning
- how to eat a balanced diet and lose weight
- motivation and accountability
- what you need to do to be healthy
- how to look after yourself when you’re busy and snowed under
Details
- The Eat Well, Feel Great programme starts on 21 January 2010 and runs over four consecutive Thursdays.
- There are two different timeslots available – either 11am or 12.30pm
- Sessions run for 30 minutes
- The cost is $75 for the four week programme
- Bookings are open now – to find out more information or make a booking contact Kathryn on 0410 412 431 or by email
- Spaces are strictly limited, so book early to avoid missing out
If you want to get your health back on track in 2010, lose weight and improve your energy levels, then book in to the Eat Well, Feel Great programme in 2010.
Healthy eating seminars in 2010
Posted by kathryn in Clinic News and Nutrition
In the new year Kathryn will be expanding her popular seminars programme, to include three new sessions:
How to cook vegetables so they taste great
Everyone knows vegies are good for you. However only 5% of men and 10% of women are getting the daily five serves of vegetables regarded to be the minimum for good health. Whether you find they take too long to prep; don’t know how to include vegies in your day; or don’t like the way they taste, then this is the seminar for you.
Find out how to easily include more vegies in your day; how to eat seasonally; and prepare vegetables so you actually like their taste. The session will include tastings of the recipes, notes, as well as a cooking demonstration. So bring along a friend and join Kathryn for a glass of wine while you find out how to actually enjoy your vegies.
Saturday 6 February 3.00pm – 4.30pm. Cost $20.
The GI (glycemic index)
Everyone’s talking about the GI, but what does it actually mean? In this session Kathryn will be taking an in-depth look at the GI. Can the GI help you improve your health, lose weight and prevent health problems in the future? How do you know which foods are low and which are high GI? Is the GI the secret to weight loss?
Join Kathryn for this informative and practical talk. The session includes a glass of wine and some low GI snacks, so come along and find out whether the GI is for you.
Saturday 20 February 3.00pm – 4.30pm. Cost $20.
Food labels
Much of the food we buy comes in boxes and wrappers, with labels. These labels are covered in words and symbol promising a delicious snack the whole family can enjoy and something is full of the goodness of wholesome grains. Walk down the cereal aisle and every packet is covered in ticks; among the vegetables there are fresh herbs in squeezy tubes and elsewhere, lollies promote themselves with a health conscious 98% fat free label.
In this session Kathryn aims to de-mystify the words and symbols on the food we buy. Find out how to read food labels, avoid the tricks and traps, and choose better foods for yourself and your family. We’ll be looking out real-life examples while we decode the mysteries of food labelling.
Saturday 6 March 3.00pm – 4.30pm. Cost $20.
To make a booking
- Bookings are being taken now. For more information or to make a booking contact Kathryn on 0410 412 431 or by email.
- Each session costs $20 and includes notes (with recipes where appropriate), a glass of wine and some nibblies
- If you book in to all three sessions, you will receive a 10% discount.
- Please note, spaces are limited, so book early to avoid disappointment.
Don't let exercise take a back seat during the Silly Season!
Posted by kathryn in Fitness
Keeping up your commitment to exercise during the Festive Season is important for so many reasons. Even if you are time strapped, continuing to be active, keeps you in the exercise habit. A 20 – 30 minute brisk walk before or after work is time efficient and energising at this time of the year. Your weekly Pilates Class or Personal Training Session also helps to keep you on track. If you stop exercising all together, it can be very difficult to resume regular exercise, plus your health, fitness level and motivation are all greatly affected. Most importantly, regular exercise provides us with energy, no matter how hectic life becomes.
Bookings for 2010 Pilates
Posted by alexia in Pilates
TERM 1 2010 Wednesday 27 January – Tuesday 30 March.
Timetable:
- MONDAY 12.30pm (Stretch & Back Strength) – Alexia
- MONDAY 6.15pm – Adrienn (FULL)
- MONDAY 7.30pm – Britt – (FULL)
- TUESDAY 10.30am – Alexia – (FULL)
- WEDNESDAY 6.15pm – Alexia (FULL)
- WEDNESDAY 7.30pm – Adrienn (FULL)
- THURSDAY 9.30am – Denise – 1 space
- FRIDAY 9.30am – Prenatal Pilates – Heidi * March 5, 12, 19 and 26
- FRIDAY 11.00am – Denise – (FULL)
- SATURDAY 8.00am – Adrienn – 2 spaces
- SATURDAY 9.30am – Alexia (FULL)
Term Fees:
- $70 – Prenatal Pilates – 4 class series
- $158 – one class per week
- $284 – two classes per week
Please note there is a special 20% discount for second and third class bookings.
Make a booking
To make a booking or find out more information, contact Alexia Morris on 0425 830 191 or email alexiaam@optusnet.com.au
To try a Pilates Class at Balance2health, non-members are welcome to book in to one of our Holiday Classes. See Holiday Timetable below.