nadia wallace’s reply to one guy: what is pilates, btw?

This is a great article written about what pilates is.

Cheers Sonia

pilates with nadia / new leaf pilates & yoga

I recently had a brief, lively chat with a prospective client.  Part of our conversation may be interesting for you.  (His name and a couple of details have been changed to preserve anonymity.)

This gentleman, let’s call him “David,” has had a good experience with a personal trainer over the last 6 months.  He’s in his late-30s, has full days at work, likes to be active, and has no injuries.  David happily reports that he’s lost a significant amount of weight through healthy diet and exercise over these last months.  But he hasn’t quite accomplished all of his goals for his body, through his workouts.  He’s not entirely sure what’s missing, and his search for that missing piece led him to call me.  David has heard of Pilates, and wanted to explore whether some Pilates personal training sessions might be an even better basic component of his fitness plan.

A couple…

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Pilates Week 14 – Roll Back on Foam Roller

Roll Back on Foam Roller

Place your foam roller along your mat lengthways and then gently sit at the bottom end of the foam.  Slowly using your arms to support you roll down along the foam roller until you are laying on it.   IMG_3892


As you inhale float your arms along your sides and then up over your head and then as you exhale gently start to roll back up to a seated position.  If you need to use your hands on the ground until you get your balance.


Repeat 5 times, inhaling to prepare, exhale as you roll down, inhale as the arms float up above the head and then exhale to come back up to the starting position.


Pilates Week 13 – Leg Lift with Twist

Leg Lift With Twist

Start with the foam roller under the mid back again, as you inhale raise the right knee towards your nose, as you do this twist your upper body towards that knee, carefully stabilising the pelvis with your supporting leg, exhale to return to the starting position.



Repeat 5 on each leg.  Be sure to engage your lower abdominals by gently sucking your belly button to your spine to support your lower back.




Pilates Week 4 – The Back Support

Happy Australia Day weekend all!

australian flag

I started my weekend with a beautiful family wedding at the Werribee Park Mansion, an absolutely stunning day in a picturesque environment. I often start thinking how glad I am for my pilates practice and core strength during everyday events and yesterday was one such moment.

Seven years ago I would have really struggled to stand for an hour or more in heels and be able to concentrate on what was going on. But because I consistently do my pilates practice and have now gained real core strength, standing in the garden at my cousins wedding was a breeze. Which meant I could fully concentrate on the beautiful ceremony and be there in the moment, rather than have my body and brain grumping at me that I needed to sit.

So for today’s exercise I thought lets do some static back work.

Everybody needs to be able to stand at times in their life, whether it be at a family wedding in a beautiful garden or at your kids football/netball match. And every body should be able to do this without the pain or exhaustion that comes from holding your body in the wrong posture for extended periods of time.

That was my problem, my posture was terrible, the most inefficient and not at all flattering, one day I will share my old posture with you to show you just how lazy core muscles can get and what kind of problems this then creates. However today’s post is week 4 of the 2013 challenge which I am proud to say is still going strong.

The Back Support

Goal : Torso stabilisation and upper-body strength

Technique Tips: If you feel any discomfort in your wrists, lower yourself down onto your elbows.


Step 1. Sit up straight. Place your hands behind you with your fingertips facing towards your hips, and stretch your legs together straight out in front of you.


Step 2. Lift your body into a reverse plank position, visualising one long line from the crown of your head to your toes, being careful to keep your chin slightly lowered and soft, maintaining the alignment with your spine.


Step 3. If you feel any discomfort in your wrists, lower yourself onto your elbows. If you feel any discomfort in your knees, bend your legs (with a 90-degree angle at the knee joint), with your feet hip width apart. If you feel any discomfort in your lower back, stop the exercise.

Step 4. Hold the position, draw your navel to your spine and slowly breathe in and out ten times.