CGM Pilates, Yoga, and Wellness
What is Remedial Massage?
So you’ve heard of Remedial massage, but what exactly is it? And how does it differ from other types of massage?
Unlike deep tissue, Swedish and relax massage, remedial is generally a targeted massage to relieve pain by encouraging the body to heal its self, through increasing blood flow, joint mobility and relieving tissue damage. This being achieved through a wide range of techniques such as; deep tissue, trigger point therapy, myofacial release, stretching therapy, joint mobility, lymphatic drainage and temperature therapy.
The most common misconception is that Remedial massage is only effective through pain and hard pressure. However in truth, pressure will vary for each person depending on injury, tolarence and stage in the healing cycle. This way we can get the most effective and positive result possible.
Remedial Massage can only be provided by a certified therapist, so be sure to check your therapist has a Provider number, if they don’t then they are not a certified practitioner!
Need a Massage? Remedial massage is available on-site at CGM Pilates, Yoga & Wellness in Maroochydore. HICAPS on-site for on the spot private health rebates too.
What can a Physiotherapist Help with?
Physiotherapists may help you recover from injury, reduce pain and stiffness, increase mobility and prevent further injury. They will assess your concerns and ability, and tailor a treatment plan specific to your condition.
What is a Physiotherapist?
Physiotherapists are registered healthcare practitioners thoroughly trained in the structure and function of the human body and its movement. Physiotherapists can diagnose and treat a broad range of conditions for people of all ages and abilities.
Such conditions may include sports injuries, musculoskeletal conditions, post-surgical rehabilitation as well as chronic health conditions such as neurological conditions, chronic pain management, osteoarthritis and low bone density.
Common musculoskeletal conditions Physiotherapists see include:
Management of lower back pain, neck and shoulder pain
Hip/pelvic pain and injury
Concerns related to Women’s Health, including pregnancy and post partum
Any joint pain or reduced joint mobility
Sports performance and enhancement
Physiotherapists may help you recover from injury, reduce pain and stiffness, increase mobility and prevent further injury. They will assess your concerns and ability, and tailor a treatment plan specific to your condition.
Do I need a referral to see a physio?
No. As first contact practitioners, you don’t need a doctors referral to see a physiotherapist. Physiotherapists, doctors, and other health professionals will often work as part of a team to plan and manage treatment for a specific condition.
What to expect in your session
Treatment with a Physiotherapist can involve a number of modailities depending on your needs. This may include:
Exercise programs to improve mobility and strengthen muscles
Joint manipulation and mobilisation to reduce pain and stiffness
Soft tissue mobilisation (massage)
Acupuncture and dry needling
Lifestyle advice to better self manage your condition or pain
How seeing a physio might assist with your Pilates classes
If during your Pilates class you notice limited mobility, pain with certain movements or an uncomfortable increase in muscular tension in your back or neck you may benefit from seeing a Physiotherapist as the following may need addressing:
A restriction in joint or spinal mobility
Re-education of the “correct” muscle activation or positioning of the body
Treatment to reduce/alleviate pain in a specific area
Feedback on your postural position and how to get the most out of your exercises.
Need a Physio? On-site Physiotherapy is available at CGM Pilates, Yoga & Wellness, in Maroochydore, Sunshine Coast.
Top 5 reasons to do Pilates & Yoga during pregnancy
Why are Pilates & Yoga recommended during Pregnancy?
Exercising is very important for you to keep up during pregnancy and Pilates & Yoga are some of the safest and most effective forms of exercise during this time as it helps you to:
Maintain your general fitness and strength – you will need it for the labour and also looking after your baby - carrying your baby and lifting prams takes a lot of strength!
Prevent stiffness, aches and pains, such as back and pelvic pain, keeping you more mobile
Strengthen your pelvic floor and deep core abdominal muscles which help in your recovery post pregnancy.
Improve your posture, which naturally changes a lot throughout the pregnancy.
Develop awareness of your breath and learn breathing techniques to improve circulation, boost the flow of oxygen to you and your baby, and to help relax you and reduce stress
How long can you continue to attend Pilates & Yoga classes?
Pilates and Yoga are very safe forms of exercise during pregnancy, both for you and your baby as long as certain guidelines are followed and the exercises performed are prescribed specifically for pregnancy by women's health professionals. Every woman and every pregnancy is different though, the most important thing to remember is make sure you listen to your body. Many women feel comfortable to attend classes right up until they give birth.
If you are a pregnant mum to be on the Sunshine Coast then contact us to arrange a prenatal consult. During your Prenatal Initial Consult we will review your history, discuss your goals, assess your movement and posture, discuss pelvic floor and core activation, and introduce you to the fundamentals of Pilates and Yoga.
Once you have completed your Prenatal Initial Consult we will recommend which classes will be suitable for you moving forward and provide you with information to support you though all stages of your pregnancy.
What is the difference between Pilates and Yoga?
Pilates and Yoga are often paired together under the one umbrella, and that’s not without good reason. They share many similarities but they also have their key points of difference.
What is important to note is that both Pilates and Yoga are mind-body conditioning methods with a holistic approach to achieving health and wellness.
Yoga
While there are many physical benefits to practicing yoga, and it is excellent for your overall health and wellbeing, yoga is merely a tool to help you influence and access your mind. Yoga harmonises or joins the mind, body, and spirit with the goal being to lead a person to a state of peace and stillness.
The physical component of yoga including the poses and movements you practice in a yoga class is called asana. Asana is one of the eight limbs of yoga. The physical benefits of asana can include improved strength, flexibility and mobility, just to name a few. The main reason we practice asana is to calm the mind so that we can sit still in meditation.
Sri T Krishnamacharya, the father of modern yoga
The meaning of yoga as given in Sutra 1.2 of the Yoga Sutras of Patanjali is to calm the fluctuations of the mind.
Chitta vritti nirodhah
~ Patanjali
Pilates
Pilates is often thought to be similar to yoga, which is not surprising since Joseph Pilates the founder of Pilates practiced yoga. It was during World War I that Jospeh Pilates created, practiced, and taught his physical fitness program, previously termed ‘contrology’, to aid in the rehabilitation of the disabled and sick. His guiding principle is that the ‘whole’ body must be exercised to achieve good health.
Joseph Pilates developed a series of exercise that can be performed either on the floor (mat Pilates) or on the various pieces of apparatus he invented. The Pilates equipment is designed to condition the entire body, and through core strengthening exercises improve strength, flexibility and ultimately correct posture, body alignment and balance.
Joseph Pilates on the Pilates Reformer
Similarly to yoga, Joseph Pilates regarded his method as a holistic approach and a path to total health, rather than just a physical fitness program.
Pilates is the complete coordination of mind, body, spirit
~ Joseph Pilates
So while you can improve your strength, flexibility and mobility from both methods, the main goals of the two practices differ. The full practice of yoga aims to calm the mind, and the Pilates method aims to improve physical strength. Both Pilates and yoga aim to improve the mind-body connection.
At our beautiful Sunshine Coast studios, CGM Pilates & Yoga, we offer both Pilates and yoga, and enjoy the benefits of practicing both methods. For enquiries visit us online here or pop into our Maroochydore studios and try a class.
Top 8 benefits of Infrared Sauna
Sit back, relax, and enjoy the many benefits of Infrared heat therapy.
If you’re wondering what the benefits to sitting in a timber hot box and sweating are, then firstly we encourage you to just try it. The number 1 benefit in our opinion needs no explanation, quite simply it just feels good!
But if you’re still not convinced after trying an infrared sauna session then consider this list.
Top 8 benefits of infrared sauna
Muscle and joint pain relief.
The deep soothing heat and increased blood circulation relaxes and restores sore muscles and joints.
Improve cardio health
Each infrared sauna session is a cardiac workout, equivalent to an hour of vigorous exercise but without the muscle fatigue or pain!
Reduce stress
Infrared light increases the production of endorphins in the body, similar to a post workout “high.”
Detoxification
As your internal temperature increases you’ll start sweating profusely which eliminates toxins stored deep inside the body.
Learn more about detoxification and why it’s so important here.
Weight loss
The increase in heart and metabolic rate makes you burn more calories. Studies have shown you can burn up to 600 calories in one infrared sauna session.
Jacuzzi® infrared saunas, like the one we have at CGM, have been clinically tested for weight loss by Binghamton University (SUNY) in New York. You can read more about how infrared saunas can help with weight loss and see the results from the clinical studies here.
Boost immune system
The infrared heat is absorbed deeply into the body, raising your core temperature which triggers the body’s immune system and causes it to fight off infection.
Skin rejuvenation
Increased blood circulation and the elimination of toxins lead to smoother, clearer skin.
Improved sleep
The gentle and soothing heat of infrared promotes relaxation and improves sleep.
Ready to feel amazing?
Book an infrared sauna at CGM, and enjoy all of these benefits and more!
Pilates Breathing
Breath is one of the principles of Pilates and is fundamental to improving body awareness. So, what is Pilates Breathing?
Breath is one of the key principles of Pilates and is fundamental to improving body awareness. Pilates breathing is developed over time and cultivates synergy between movement and breath. Correct technique can improve your Pilates and ultimately your quality of life. As Joseph Pilates said, “Breathing is the first act of life and the last, our very life depends on it”
So, what is Pilates Breathing? Each exercise has a specific breathing pattern which helps to improve the safety and effectiveness for that exercise. The breathing patterns assist with correct muscle activation, helps supply oxygen to the muscles, remove waste products, and prevents holding breath.
When performing Pilates Breathing we inhale through the nose directing the breath into the sides of the ribs expanding the ribs laterally. This helps to maintain abdominal activation and prevents shallow breathing which can cause the shoulders and neck to tense.
The exhalation is through the mouth and we close the ribcage down and in. The inhale is normal and the exhale is slow and forceful. Exhaling through the mouth allows for a more forceful exhalation and aids in deep abdominal muscle activation. It is important to avoid taking a deep breath when we inhale as this can encourage the spine to arch, losing the abdominal muscle activation.
When we breath the position of our spine changes slightly. Correct breathing patterns support the structures of the spine and reduces the likelihood of injury.
When you are new to Pilates the breath can seem a little overwhelming at first. We suggest focussing on your set-up, posture and movement, and then add the breathing in as you feel comfortable and more confident.
If you’d like to talk about technique with a CGM Pilates Instructor, remember that we’re always available before and after class in our Maroochydore studio, located in the heart of the Sunshine Coast.
See you on the Mat or Reformer soon!
10 Minute Mat with Colina
Keep moving over the festive season with this quick 10minute mat Pilates session. This session includes some classics and a few of my personal favourites to leave you feeling stronger, longer and leaner.
As always move safely and only work within your own limits. Happy Holidays!
Groundbreaking New Docs-Series #TRANSCENDENCE now live!
We’re so happy to share with you, #TRANSCENDENCE - Live Life Beyond The Ordinary - by our good friends and internationally-renowned filmmakers James Colquhoun and Laurentine ten Bosch.
They’re so excited and passionate about inspiring change through the stories in this amazing series, that they have made the worldwide online premiere completely FREE! Click here to watch.
Drawing on research and interviews by some of the world’s most recognised celebrities, doctors, and thought leaders, including Novak Djokovic, Jim Kwik, Mark Hyman, Libby Weaver, Bruce Lipton, Wim Hof, Gabrielle Bernstein, Joe Dispenza, and Marie Forleo to name a few, this inspirational Food Matters TV original series is set to challenge the way people view health and ultimately lead them to question - “how they can I live a better life?!”.
Each of the 5 fascinating episodes individually tackle some of the biggest challenges of our time, including:
● overcoming stress
● depression & anxiety
● healing autoimmune conditions and chronic illness naturally
● releasing fear & limiting beliefs
● Plus, uncovering more purpose and fulfillment in life.
JUST in Episode One, What’s In Our Food?, you’ll learn how modern wheat is disrupting the gut and triggering an immune-response, which can lead to autoimmune diseases such as:, Rheumatoid arthritis, Hashimoto's Thyroiditis, Crohn's Disease, Fibromyalgia, Eczema, and more.
Click here to watch the Online Premiere for FREE November 1 - 11
We can’t wait to hear your thoughts and see the positive changes you make after watching this.
Colina and Chris @CGM Pilates x
Why I love Magnesium
It's no secret I love nothing more than staying home on a Saturday night and having a long relaxing bath (I know, exciting right?!) So, if I could replicate the effects of a bath and put it into a bottle for those times when a bath is not an option it would be in the form of MgLIFE Magnesium Oil Spray.
I love this product so much I thought I'd share it with you in the studio so that you can enjoy the benefits too. The reason I love MgLIFE is because it is the most pure, concentrated magnesium oil on the market and made from 100% Australian organically certified ingredients (trust me, I've tried them all!).
Don't just take my word for it though, have a read below as to why Magnesium is so good for our active Pilates bodies.
MAGNESIUM BENEFITS
Magnesium — a mineral our body needs to be healthy
Magnesium is essential for over 300 of our body’s metabolic reactions! Every cell of our body needs it, it’s vital for our brain-health, heart-health, muscle contraction, bone strength and energy production. Symptoms of magnesium deficiency range from fatigue to insomnia, to muscle aches and pains and it can also affect our moods and anxiety levels.
Three quarters of all Australians are magnesium deficient
Studies have shown that the average diet is not providing enough magnesium for the body to function at its best. So, what about magnesium tablets? Many people have problems absorbing oral supplements, with up to 90% not being absorbed at all.
The solution is applying magnesium oil on the skin
In 30 minutes, your skin will absorb the magnesium in the oil. It’s such an easy way to get the magnesium that is so vital for our general well-being. People who are lacking in magnesium report many benefits once they introduce the Magnesium Oil into their daily routine. Here are just a few…
Muscle relaxant for soreness prevention and workout recovery
Because the oil can be used as a natural muscle relaxant, applying it before and after exercise can help relieve the aches and pains that occur during and after exercise. Helps prevent DOMS (Delayed Onset Muscle Soreness) and cramping.
Restless legs and muscle pain
Alleviate restless legs and muscle pain by applying directly to the problem areas.
Skincare
A number of studies have found magnesium is very good at breaking down the different fats and oils that form in our skin every day. An ideal treatment for skin irritations such as acne, blackheads and other stress-related skin conditions.
Sleep improvement
Magnesium helps our bodies by relaxing certain receptors in our brain and nervous system. It also aids neurological and physiological processes when the body is under pressure. Applying Magnesium Oil to the soles of your feet and/or your calves just before bed allows your body to absorb this vital mineral so you can relax and get a great night’s sleep.
Headaches and migraines
Applying to the base of your neck and/or hairline can alleviate headaches. Magnesium helps with headaches as it helps lower the brain’s temperature and also regulates key hormones that help us to relax.
Recommendation
Using MgLIFE Magnesium Oil helps you maintain a healthy magnesium intake for your everyday well-being. You can make it part of your daily routine in the morning, apply directly to a certain part of your body before or after exercise, rub it on your feet just before you go to bed or add it to your next warm bath.
4 pumps provide on average 117mg of elemental magnesium / 460mg of magnesium chloride (approximately 1ml)
ADELAIDE, SA © COPYRIGHT 2018 MgLIFE
MgLIFE is now available for purchase at CGM Pilates.
How often should I do Pilates?
So you love Pilates, it makes you feel amazing …but can you do too much?
How often should I do Pilates?
So you love Pilates, it makes you feel amazing…but can you do too much? Most of us know that getting enough rest after exercise is essential for muscle recovery but many of us still overtrain or feel guilty to take a day off! Our body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest of us!
What happens during recovery?
Recovery time is the period that the body uses to adapt to the stress of exercise and this is when the real training takes place. Exercise causes changes in the body such as muscle tissue breakdown so rest and recovery allows our body to replenish energy stores and repair
damaged tissues. Without sufficient time to repair, muscle tissue breakdown can continue, leading to new injury, reoccurrence of old injuries and reduced performance/ ability during future sessions.
How to recover?
Recovery doesn’t always mean being inactive, you can include active recoveries into your exercise regime. It is also important that you include a variety of training into your schedule. On a rest day, incorporating walks, hikes, swimming and stretching can help you recover so that your body can work efficiently during your next class.
Bottom line.. How much is too much?
When we undergo the stress of physical exercise, our body adapts and becomes more efficient. However, there are limits to how much stress the body will tolerate before it risks injury. Doing too much too quickly can cause damage and doing too little can result in little to no improvement. This is why it is important to find a maintain a balance between exercise and recovery. Each individual has their own personal goals and this should dictate how often you participate in a Pilates class. If your goal is to increase mobility, you can notice changes by attending one class a week, if you are looking for improvements in strength, mobility, balance, coordination then twice a week can elicit change. Finally, if your goal is to achieve a full body transformation including changes in muscle tone, strength, posture and mobility then we recommend 3-4 times per week. It is important that you find balance in your active lifestyle, remain in tune with your body and look after yourself. After all, our body is the only place we have to live! If you are a Pilateholic like us and attending a Pilates class every day or on consecutive days, it is recommended that you have at least 12 hours rest in between classes, with 24 hours ideally.. Remember it's all about quality, not quantity!
Written by Marissa Cumming, CGM Pilates Instructor and Accredited Exercise Physiologist