Jul 302015

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I know how hard you attack your workouts but I also want to make sure you’re fueling your body with what it needs after you exercise. Both pre and post-workout nutrition is essential!  The purpose of eating after a workout is simple – to fuel, repair and replenish your body. What you eat after exercise depends on the type of training you’re doing and its intensity. So, for more information please see my article below and let me know how you fuel up after a workout.  My addiction at the moment after a Dancefit class is peanut butter and banana on wholegrain toast, I cannot believe it is so good for me, its so so tasty!!

Workout Nutrition – how long do I wait?

Consuming a post-workout meal within 2 hours of your Pilates or Dancefit workout will give your body what it needs to repair, grow and build strength for future performance. Ultimately, the timing of your post-workout meal/snack will depend on how hungry you are and how much you ate before your workout. Just like pre-workout meals, post-workout nutrition also depends on what type of training you did and its intensity.

If you attended a Pilates class…

After strength training, protein is needed to repair and grow lean muscle mass, while carbohydrates will replenish your body with energy and prevent muscle soreness. Therefore, a combination of protein and carbs is best after strength training. Remember – fueling your body after a workout is essential to ensure you are not losing muscle mass, but instead maintaining and building it.  I love fruit and a yogurt after Pilates!

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After cardio, hydration is MOST important! Drinking pure water right after a workout will replenish your body from the water lost during sweat. You then want to replace the energy you used by having a snack or meal high in carbs. Having a healthy carb choice such as fruit, veggies or whole grains will not only refuel your energy levels, but also replace electrolytes lost during your workout.

The amount of carbs and protein you need will depend on how intense your workout was. For example, if you just did a quieter Pilates class, you won’t need as many carbohydrates compared to someone who just finished a high-intensity Dancefit session (when I generally have too much energy and work you harder!) . Generally, the more intense the workout, the more carbs you need.  This is when my banana and peanut butter toast snack really comes into its own.

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I hope you enjoyed reading this and find that it added value to your healthy journey!


 Posted by at 12:41 pm
Jul 062015
Hello everyone!
HAPPY JULY!!! This is the month of sunshine, smiles, sweaty classes, sunscreen and even more sweaty classes!  So in July we are dedicating this month to #bananasplits, that is to say we are going to concentrate on our flexibility in July.  When our bodies are warmer we are more pliable to stretching so what a month to become more flexible!  So whether you attend Pilates or Dancefit classes, we are going to become more stretchy and I’m not promising that you will be able to do the splits (!) but we will definitely become more flexible.
Image result for working out in the sunPilates on the beach, yes please!
We started our Post Natal Pilates sessions at Ryhall Village Hall on Wednesday, it went incredible well and I couldn’t stop clucking over the babies in between teaching Pilates exercises that would strengthen the lovely ladies cores and back, areas that new mums do suffer with.  This course will run for 4 more weeks and our next course begins on Wednesday 5th August.  If anyone would like to sign up please get in contact!
I am looking to put on a new Pilates class in and around the Rutland/Stamford area – if anyone knows of any nice village halls/other venues where you think a Pilates class would go down a storm, please let me know!
Happy and healthy regards!
Ps if you are on Facebook please like Stamford Pilates
 Posted by at 7:54 am
Jun 052015

Hello everyone

You have the week off woohoo as there will be no classes from Monday 8th June and we will restart on Monday 15th June, ready to work super hard!

 Posted by at 11:57 am
Jun 022015

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I have some super news for you all, news of a new class that I am starting this month – please let me introduce Mummy and Baby Pilates!  This is a brand new class focusing on those areas of the body affected by childbirth and what is so brilliant is that the babies can come along to class too, so no need for childcare!  We will be focusing on building up core strength, working on those pesky pelvic floor muscles and building up your general strength and flexibility.  It will be a relaxed yet focused class involving baby, so if baby cries, no worries, if she wants feeding, no problem at all, if he needs changing, go ahead!  I want you and baby to be as relaxed and happy as possible in order to work out, woohoo!  Mums, you will just need to have been signed off by your health visitor to come along to class (6 weeks after birth or 12 weeks after a C section) and obviously fill out a post natal health questionnaire.
Our first 5 week course of Mummy and Baby Pilates will be starting on Wednesday 24th June at Ryhall Village Hall at 1pm-2pm.  The 5 week course will cost £30.  The class will consist of a warm up, Pilates exercises and stretches rebuilding those important muscles weakened during pregnancy, working around baby so they are incorporated too, perhaps a cheeky nursery rhyme sing-along and finally some time at the end of the session for relaxation with your baby.  An added bonus will be time at the end of the class to chat to other mums and to let the babies socialise too.
Please let me know if you would like any more information and would like to book your space on this course, my number is 07827 665916.  Please pass this email on to anyone who think may be interested!
Image result for mommy and me pilates
 Posted by at 11:41 am
May 212015
 Image result for fit for lifeEvery year, lots of us sign up for some kind of physical challenge, whether that’s something as simple as deciding to run to and from work or joining a Pilates or Dancefit class, a triathlon, or The Rat Race at Burghley perhaps.

While it’s admirable that we’ll spend so much time and effort preparing for something that will take a few hours of our time, we often don’t train to help us meet the single biggest physical challenge of our lives – everyday life.

Let’s face it; 21st century life isn’t always that good for us. We can be time-poor, often stressed and sedentary (even the most disciplined exercisers spend most of their waking hours sitting down). And we often spend most of our day in a slouched forward-flexed position that our bodies were simply not designed for. (I’m doing it as I type this, neutral spine Louise!). Our cars, sofas and TVs encourage this same flexed forward, weak posture. This causes tightness through our chest and neck, weakness and stiffness through our upper back – which often causes the lower back to take the load. And rather than have full natural movement through our whole spine, we start to move through just two or three vertebrae – both inefficient and damaging.

Image result for person slumping at computerIts no wonder that 85% of UK adults suffer with back and neck pain, what a worrying figure.

So maybe we should ensure our bodies are fit for life, and ready to compete in the modern world.

I like to make sure that all of my classes deliver workouts designed to address the underlying issues of modern life. They are are specifically designed to strengthen our weaker muscles, stretch our tight muscles and correct postural imbalances – while also delivering an intense, time-efficient full body workout. And because they’re upbeat, energised and demand full focus, they’re also great stress-busters!

I want to get you fit for life, and to do so with a smile on your face!

 Posted by at 2:18 pm
Apr 302015

Hello everyone

I just wanted to give you a little update on what is happening this coming Bank Holiday Monday 4th May……….well nothing really, the day is running just as normal!  So we have Barnack Pilates at 11.15am and then Great Casterton Pilates at 6.15pm, same time, same place for both classes, really hope to see you there!

On Thursday 7th May, in case you haven’t noticed is the General Election – now I’m really interested in seeing how the day unfolds, however in my opinion, the bigger news of the day is that our Barnack class at 10.15am cannot be held in the normal hall due to it being used as a polling station.  No, the excitement is that we are holding the class in Uffington Church instead!  There is the most beautiful chapel/hall with a splendid stain glass window which is where our Pilates class will be held at 10.15am on Thursday 7th May, just for this day only.  The address is St Michaels Church, Main Road, Uffington, Lincolnshire, PE9 4SN.  Just come straight into the church and I will be there waiting for you.  This will be a wonderful place for us to practice Pilates, it really will be an experience to remember.

 Posted by at 6:23 pm
Apr 022015

Our Dancefit class on Friday 3rd Apri at 9.30am will be running as normal, I hope to see you there to burn off some of that Easter chocolate!


Classes on Monday 6th April are running a little differentlythis year – our Great Casterton class will be running at 9.30am just for this day only and our class at Barnack will be running as normal at 11.15am.  It would be lovely to see you there!

 Posted by at 11:05 am