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<p><strong>Empower Your Journey Through Perimenopause and Menopause with Pilates</strong></p><p>Dear Readers,</p><p>As we embrace different phases in life, it's crucial to prioritise our well-being and vitality. For women going through perimenopause and menopause, the changes in our bodies can be both physical and emotional. That's why I want to highlight how Pilates can be a transformative practice to support you during this transitional period.</p><p><strong>Benefits of Pilates During Perimenopause and Menopause:</strong></p><ol><li><p><strong>Strengthening Core and Posture:</strong> Pilates exercises, enhance core strength and promote better posture. Remember, a strong core supports your spine and overall stability. Joseph Pilates once said, "You are only as old as your spine."</p></li><li><p><strong>Joint Health:</strong> Perimenopause and menopause can impact joint health. Pilates can help maintain joint stability and flexibility exercises can be tailored to your specific needs.</p></li><li><p><strong>Upper Body Strength:</strong> Kneeling push-ups or wall push-ups are excellent for building upper body strength without straining your wrists. This strength is invaluable for everyday activities and maintaining an active lifestyle. There are many exercises that we can do in the Pilates studio to enhance your upper body strength and if you would like exercises to do at home, just ask.</p></li><li><p><strong>Flexibility and Relaxation:</strong> Cat-cow stretches and child's pose stretches improve spinal flexibility, alleviate stiffness, and provide relaxation, especially during times of heightened stress. Again there are loads of Pilates exercises that can help put you into your parasympathetic nervous system.&nbsp;</p></li><li><p><strong>Mind-Body Connection:</strong> Pilates places a strong emphasis on the mind-body connection, helping you manage emotional well-being during this phase of life. Diaphramatic breathing that we place emphasis on in Pilates can help you to relax, and to engage those deep core muscles.</p><p><strong>Targeting the "Muffin Top" with Pilates:</strong></p><p>One common concern during perimenopause and menopause is the accumulation of excess fat around the waist, often referred to as the "muffin top." Here is one exercise to help you to tone and tighthen your oblique muscles.</p><figure id="figure-ocsm1v9kpblmfsba19"><img id="ocsm1v9kpblmfsba19" src="https://cdn.durable.co/blocks/26ewVihGcozjb3H7aEd7yEQHGY7mFoZdwCIBPaR3iHhf1Hh8YWHK9cdcQxqkXlgI.jpg" alt="Pilates Criss cross exercise, oblique crunches" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="Julz - Pilates Criss Cross Exercise" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/26ewVihGcozjb3H7aEd7yEQHGY7mFoZdwCIBPaR3iHhf1Hh8YWHK9cdcQxqkXlgI.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Julz - Pilates Criss Cross Exercise</figcaption></figure><p><strong>Pilates Criss Cross (Side Crunches):</strong></p><p><strong>How to Perform:</strong></p><ol><li>Lie on your back with your knees bent and feet flat on the floor. Inhale.</li><li>Place your hands behind your head, elbows wide,&nbsp; lift your head, neck, and shoulders slightly off the ground. Exhale.</li><li>Engage your core muscles to lift your right shoulder towards your left knee while extending your right leg diagonally towards the opposite corner. Inhale.</li><li>Keep your left elbow wide and your left shoulder blade off the ground. Don't forget to breathe.</li><li>Return to the center and switch to the other side, lifting your left shoulder towards your right knee and extending your left leg diagonally.</li><li>Continue alternating sides in a controlled, twisting motion for the desired number of repetitions. Try your best to breathe throughout the exercise.</li></ol><p><strong>Why It Helps:</strong></p><ul><li><p><strong>Oblique and Tummy Toning:</strong> The Pilates Criss Cross targets the oblique muscles (side abdominals) and the rectus abdominis (front abdominals). This exercise effectively tightens and tones the oblique and tummy muscles, helping to reduce the appearance of the "muffin top."</p></li><li><p><strong>Core Engagement:</strong> As with all Pilates exercises, core engagement is crucial. By strengthening the core, this exercise enhances stability and posture, which is vital during perimenopause and menopause.</p></li><li><p><strong>Calorie Burn:</strong> The twisting motion involved in the Pilates Criss Cross can help burn calories and contribute to weight management, a key aspect of addressing the "muffin top."</p></li></ul><p>Incorporate the Pilates Criss Cross into your Pilates routine to target your oblique and tummy muscles, promoting a more toned and tightened waistline. Maintain proper form, and gradually increase repetitions as your strength improves. I<strong>f you have disc or neck pathologies, I would NOT recommend this exercise.</strong> <em>As always please check in with your Qualified Pilates instructor or health practitioner to find out what is appropriate for your body and its needs/requirements.</em></p><strong style="font-family: inherit;" data-mce-style="font-family: inherit;">Blly Fat-Busting Smoothie Recipe:</strong></li></ol><p>As we move into the warmer months, here's a delicious smoothie recipe designed to help reduce belly fat:</p><p><strong>Green Belly Fat Buster Smoothie</strong></p><p>Ingredients:</p><ul><li>1 cup spinach or kale (fresh or frozen)</li><li>1/2 cup pineapple chunks (fresh or frozen)</li><li>1/2 banana</li><li>1/2 cup unsweetened Greek yogurt</li><li>1 tablespoon chia seeds</li><li>1/2 cup water or almond milk</li><li>Ice cubes (optional)</li></ul><p>Instructions:</p><ol><li>Combine all the ingredients in a blender.</li><li>Blend until smooth and creamy.</li><li>Pour into a glass and enjoy!</li></ol><p><strong>Why It Works:</strong> This smoothie combines fiber-rich greens, which aid digestion, with the natural sweetness of pineapple and banana. Greek yogurt provides protein for satiety, while chia seeds offer omega-3 fatty acids and additional fiber to help control appetite.</p><p>Remember, a healthy diet complements your Pilates practice, contributing to your overall well-being. As always check in with your health practitioner if you have any health or dietary concerns.</p><figure id="figure-vzfv26c6v5lmfs9bxw"><iframe id="vzfv26c6v5lmfs9bxw" class="w-full bg-gray-100 h-80 " style="aspect-ratio: 16/9;" allowfullscreen="" data-url="" data-corners="no-rounded" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-dvtkzityivlmfsgslk"><img id="dvtkzityivlmfsgslk" src="https://cdn.durable.co/shutterstock/34jzeSSn9w9boXzZdyCh9RNkCccm3wwXrdNQJpcrY4pWOUuAmqtZN288aaZyn2vS.jpeg" alt="Health Tummy fat burning smoothie" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="Green Smoothie" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/34jzeSSn9w9boXzZdyCh9RNkCccm3wwXrdNQJpcrY4pWOUuAmqtZN288aaZyn2vS.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Green Belly-Fat Buster Smoothie</figcaption></figure><p>In conclusion, Pilates offers a holistic approach to navigate the changes during perimenopause and menopause. Stay tuned for my ebook launch on Pilates for perimenpause and menopause.&nbsp;</p><p>If you have any questions or want to explore how Pilates can benefit you further, feel get in touch with me.</p><p>Stay active, stay empowered!</p><p>In Good Health,</p><p>Julieanne Hazen</p>

Pilates and Menopause

<div class="flex-1 overflow-hidden"><div class="react-scroll-to-bottom--css-crvlb-79elbk h-full dark:bg-gray-800"><div class="react-scroll-to-bottom--css-crvlb-1n7m0yu"><div class="flex flex-col text-sm dark:bg-gray-800"><div class="group w-full text-token-text-primary border-b border-black/10 dark:border-gray-900/50 bg-gray-50 dark:bg-[#444654]" data-testid="conversation-turn-51"><div class="p-4 justify-center text-base md:gap-6 md:py-6 m-auto"><div class="flex flex-1 gap-4 text-base mx-auto md:gap-6 md:max-w-2xl lg:max-w-[38rem] xl:max-w-3xl }"><div class="relative flex w-[calc(100%-50px)] flex-col gap-1 md:gap-3 lg:w-[calc(100%-115px)]"><div class="flex flex-grow flex-col gap-3 max-w-full"><div class="min-h-[20px] flex flex-col items-start gap-3 overflow-x-auto whitespace-pre-wrap break-words"><div class="markdown prose w-full break-words dark:prose-invert light"><p>As we welcome the fresh blooms and gentle warmth of spring, it's the perfect time to rejuvenate our bodies, minds, and spirits.&nbsp;</p><p><strong>Spring Special: Your Path to Wellness</strong></p><p>Firstly, I'm thrilled to introduce our exclusive Spring Special at Pilates by Julz. For just $300, you can embark on a one-month wellness journey that includes:</p><ul><li><strong>1 Private Session:</strong> Tailored specifically to your unique needs and goals.</li><li><strong>8 Semi-Private Sessions:</strong> Join a supportive community while achieving your fitness goals.</li><li><strong>Complimentary Pilates Ball or Band:</strong> Elevate your practice and enhance your workouts.</li></ul><p>This special offer is designed to kickstart your wellness journey and help you embrace spring with renewed vitality and grace. It's an incredible opportunity to prioritise your health and well-being. <strong>Offer ends the first week of Spring, 5 packages are available until sold out.</strong></p><p><strong>Diaphragmatic Breathing: A Breath of Fresh Air</strong></p><p>One of the key elements in feeling great this spring is diaphragmatic breathing. This technique can help you connect with your breath in a way that supports relaxation, reduces stress, and enhances overall well-being. To practice diaphragmatic breathing:</p><ol><li>Find a comfortable and quiet space to sit or lie down.</li><li>Place one hand on your chest and the other on your abdomen.</li><li>Inhale deeply through your nose, allowing your abdomen to rise as your lungs fill with air.</li><li>Exhale slowly and completely through your mouth, feeling your abdomen fall.</li></ol><p>This practice not only oxygenates your body but also calms your nervous system, promoting a sense of peace and relaxation—perfect for embracing the tranquil spirit of spring.</p><p><strong>The Best Pilates Exercise for Posture</strong></p><p>Good posture is essential for overall well-being, and Pilates offers some fantastic exercises to help you maintain it. One of the best is the "Shoulder Bridge." Here's how to do it:</p><ol><li>Lie on your back with your knees bent and feet flat on the floor, hip-width apart.</li><li>Place your arms by your sides, palms facing down.</li><li>Inhale as you lift your hips off the mat, forming a straight line from shoulders to knees.</li><li>Exhale as you lower your spine back down, one vertebra at a time.</li></ol><p>This exercise strengthens your core, lower back, and glutes while improving spinal flexibility—essential for maintaining excellent posture as we embrace the beauty of spring.</p><p><strong>Spring Recipe: Crisp and Refreshing Spinach Salad</strong></p><p>Finally, let's not forget the importance of nourishing our bodies with delicious and healthy spring cuisine. Try this quick and easy Spinach Salad recipe that's not only tasty but also low in calories:</p><p><strong>Ingredients:</strong></p><ul><li>Fresh baby spinach leaves</li><li>Sliced strawberries</li><li>Sliced almonds</li><li>Crumbled feta cheese</li><li>Balsamic vinaigrette dressing</li></ul><p><strong>Instructions:</strong></p><ol><li>Toss fresh baby spinach leaves with sliced strawberries.</li><li>Sprinkle with sliced almonds and crumbled feta cheese.</li><li>Drizzle with your favorite balsamic vinaigrette dressing.</li></ol><p>This salad is a delightful blend of flavors and textures, making it the perfect choice for a quick and nutritious springtime meal.</p><p>I invite you to take advantage of our Spring Special, explore diaphragmatic breathing, and practice posture-improving Pilates exercises. And, of course, savor the fresh flavors of spring with our delicious salad recipe.</p><p>Here's to embracing wellness and feeling great this spring. I look forward to our next session, and I'm always here to support you on your journey to a healthier, happier you.</p><p>Warm regards,</p><p>Julz</p></div></div></div><div class="flex justify-between lg:block"><div class="text-gray-400 flex self-end lg:self-center justify-center mt-2 gap-2 md:gap-3 lg:gap-1 lg:absolute lg:top-0 lg:translate-x-full lg:right-0 lg:mt-0 lg:pl-2 visible"><button class="flex ml-auto gap-2 rounded-md p-1 hover:bg-gray-100 hover:text-gray-700 dark:text-gray-400 dark:hover:bg-gray-700 dark:hover:text-gray-200 disabled:dark:hover:text-gray-400"></button><div class="flex gap-1"><br></div></div></div></div></div></div></div><div class="group w-full text-token-text-primary border-b border-black/10 dark:border-gray-900/50 dark:bg-gray-800" data-testid="conversation-turn-52"><div class="p-4 justify-center text-base md:gap-6 md:py-6 m-auto"><div class="flex flex-1 gap-4 text-base mx-auto md:gap-6 md:max-w-2xl lg:max-w-[38rem] xl:max-w-3xl }"><div class="flex-shrink-0 flex flex-col relative items-end"><div><div class="relative flex"><img class="rounded-sm" src="https://chat.openai.com/_next/image?url=https%3A%2F%2Flh3.googleusercontent.com%2Fa%2FAAcHTteRzFfGKGAZ8L96leP4ZirJ78Bwv4ywGq4PudXfPZmaKgYv%3Ds96-c&amp;w=96&amp;q=75" srcset="/_next/image?url=https%3A%2F%2Flh3.googleusercontent.com%2Fa%2FAAcHTteRzFfGKGAZ8L96leP4ZirJ78Bwv4ywGq4PudXfPZmaKgYv%3Ds96-c&amp;w=48&amp;q=75 1x, /_next/image?url=https%3A%2F%2Flh3.googleusercontent.com%2Fa%2FAAcHTteRzFfGKGAZ8L96leP4ZirJ78Bwv4ywGq4PudXfPZmaKgYv%3Ds96-c&amp;w=96&amp;q=75 2x" alt="User" width="36" height="36" loading="lazy" data-nimg="1" data-mce-src="https://chat.openai.com/_next/image?url=https%3A%2F%2Flh3.googleusercontent.com%2Fa%2FAAcHTteRzFfGKGAZ8L96leP4ZirJ78Bwv4ywGq4PudXfPZmaKgYv%3Ds96-c&amp;w=96&amp;q=75" data-mce-selected="1"></div></div></div><div class="relative flex w-[calc(100%-50px)] flex-col gap-1 md:gap-3 lg:w-[calc(100%-115px)]"><div class="text-gray-400 flex self-end lg:self-center justify-center mt-2 gap-2 md:gap-3 lg:gap-1 lg:absolute lg:top-0 lg:translate-x-full lg:right-0 lg:mt-0 lg:pl-2 visible"><br></div><div class="flex justify-between lg:block"><br></div></div></div></div></div><div class="group w-full text-token-text-primary border-b border-black/10 dark:border-gray-900/50 bg-gray-50 dark:bg-[#444654]" data-testid="conversation-turn-53"><div class="p-4 justify-center text-base md:gap-6 md:py-6 m-auto"><div class="flex flex-1 gap-4 text-base mx-auto md:gap-6 md:max-w-2xl lg:max-w-[38rem] xl:max-w-3xl }"><div class="flex-shrink-0 flex flex-col relative items-end"><div><div class="relative p-1 rounded-sm h-9 w-9 text-white flex items-center justify-center">ChatGP</div></div></div></div></div></div><div class="h-32 md:h-48 flex-shrink-0"><br></div><button class="cursor-pointer absolute right-6 bottom-[124px] md:bottom-[180px] lg:bottom-[120px] z-10 rounded-full border border-gray-200 bg-gray-50 text-gray-600 dark:border-white/10 dark:bg-white/10 dark:text-gray-200"></button></div></div></div></div><div class="absolute bottom-0 left-0 w-full border-t md:border-t-0 dark:border-white/20 md:border-transparent md:dark:border-transparent md:bg-vert-light-gradient bg-white dark:bg-gray-800 md:!bg-transparent dark:md:bg-vert-dark-gradient pt-2 md:pl-2 md:w-[calc(100%-.5rem)]"><form class="stretch mx-2 flex flex-row gap-3 last:mb-2 md:mx-4 md:last:mb-6 lg:mx-auto lg:max-w-2xl xl:max-w-3xl"><div class="relative flex h-full flex-1 items-stretch md:flex-col"><div><div class="h-full flex ml-1 md:w-full md:m-auto md:mb-4 gap-0 md:gap-2 justify-center"><br></div></div></div></form></div>

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Pilates and Menopause

Reset this Spring with this Pilates Offering