Free “Stop Back Pain” Workshop

Are you fed up with back pain causing you grief and leaving you feeling stiff and sore?

Most back pain can be reduced by regularly doing some very simple stretches.

If you would like to learn the five most important stretches to alleviate your pain, then this workshop is for you.

Date: Monday 22nd May 2017

Time: 6pm – 6.45pm

Location: 18 Polkinghorne Drive, Whangaparaoa

Call 021 574 528 to book your place.

Be quick – only 10 spaces available

3 Good Reasons To Do Pilates

  1. Pilates, more than any other exercise programme, contains movements for every joint in your body (including all levels of your spine) across all dimensions. No other exercise programme does this, and because of this, you feel and see the benefits very quickly from regular practice of this movement system. It truly is a functional exercise system that will enhance your life, sport and spirit.
  2. Every Pilates exercise incorporates strength, flexibility, balance, cardiovascular fitness and a mind, body and spirit connection. This means that every second you are exercising you are getting multiple benefits and calorie burning from every single exercise. If you think of your muscles as being like lights on a Xmas tree that light up when you work them, then when you do a biceps curl you light up the biceps. Contrast this with every Pilates exercise, where every muscle in your body lights up with every single movement.
  3. Pilates reduces stress levels through focused concentration and mindful breathing. From the moment you start exercising you use a mindful approach which means you concentrate on the quality, precision and flow of your movements.  This requires focus. So, while you are focused on how your body and muscles are moving you block out all other thoughts. It’s amazing how many clients tell me that time flies when they do Pilates and that they haven”t had time to think about anything else. What’s more, the deep breathing you bring to every exercise serves to flush and refresh your body and mind.


Hear what others have to say about the Wellfit Pilates experience.

“I struggled to exercise to reduce my weight in the past due to knee pain. I found that doing regular Pilates sessions with Trude has helped me to lose weight without hurting my knees” – Jayne J.

“I began doing Pilates with Trude to try to reduce my back pain because it was interfering with my quality of life. After only 10 sessions I not only had a significant reduction in pain but my improved flexibility meant that my golf game has also benefited” – Terry W.

” I simply love my Pilates classes with Trude. She makes classes really enjoyable and I have made lots of new friends as well” – Marissa P.

“I feel I am in good hands with Trude. She is so professional and really knows her stuff. I would recommend her Pilates sessions to everyone” – John K.

Pilates for Beginners – tips to get you started

So, you’ve decided to try Pilates but you’re not sure of where to go and what type of class to do. There are many different businesses and instructors who offer Pilates classes, and they will all vary in the style of class, the duration of sessions they offer, the degree of difficulty and the level of individual help and support they offer you

Once you decide to try Pilates, the first question is where. You will find Pilates classes at:

  • Health and fitness clubs
  • Pilates studios (facilities geared specifically toward Pilates or Pilates and mind-body activities like yoga)
  • Recreation centres
  • Wellness centres and rehabilitation clinics

Whatever setting you choose for your experience as a Pilates beginner, it should provide an appropriate mind-body atmosphere conducive to concentration and focus.

If you are lucky enough to have choice of facilities that offer Pilates, the next question to ask yourself is:

What results do I want to get?

Pilates exercise will help you to develop core and general strength, cardiovascular fitness and flexibility.

Quite often the class you choose will depend on the reason why you are doing Pilates. For example, if you just want to improve your flexibility and strength for general health and fitness, and you don’t have any specific physical injuries, aches or pains, then Pilates in a gym or fitness centre, where you take part in a group exercise class with other people, will work for you.

However, if you have any injuries or are seeking a very specific goal, such as to help you to reduce back pain, then you would be advised to seek out the specialised services of a private Pilates practitioner. A private or semi-private session will mean that your needs will be met while you get the best of individualised instruction and attention.

From here you need to decide on your budget for classes.

 How much can I afford to spend on classes?

Prices for classes and private session will vary enormously with gyms and fitness centres offering relatively low cost group classes, but bear in mind, the lower the price point, the more generalised the class and the less individualised help you will receive. Mostly Pilates classes are included as part of your membership option, but before you sign up, ask if they offer these classes and when they are held.  Gym memberships currently range from as little as $7 up to $20 per week.

You should expect to pay between $60 and $120 an hour for a fully private Pilates service, with the price range influenced by the Instructors qualifications and years of experience. Generally speaking, the more injuries and concerns you have for your body, the more highly skilled you need your instructor. There’s nothing worse than starting on an exercise programme with an inexperienced trainer only to get hurt and then suffer a set back.

Most quality Pilates instructors will offer a free consultation service to meet you and discuss your individual situation and goals. They should advise you on options available that will suit your needs and make recommendations.

Now you know your budget you can choose the style of class you want.

 A group experience

If working out with others helps you stay motivated and focused and you need the camaraderie (and discipline) of scheduled classes to keep you on track, then group reformer or mat classes may be the best fit. Some fitness clubs offer free mat classes to introduce their members to Pilates, however Pilates Reformer classes typically carry a fee. You can make such sessions more affordable however, by working out with a friend or your partner.

 Customized and one-on-one training

If you want an intensive, one-on-one Pilates experience customised to your individual goals or special needs then a private booking will work best for you. You will have the undivided attention of your instructor for the full session time. Nothing beats personal Pilates training sessions for results, if your budget allows.

Pilates at home

If you prefer the solitude and flexibility of working out alone, and have a hard time sticking with a regularly-scheduled class, then Pilates at home may be best for you. There are plenty of You Tube session you can follow along with.

If Pilates at home appeals to you, experts agree that taking a class or two first is a smart and safe way to begin Pilates. The investment will be well worth it. Good Pilates technique includes intricacies of both movement and breathing that are best explained and demonstrated by a qualified instructor.


Pilates is Better Than Drugs for Back Pain

Pialtes is Better than Drugs for managing back Pain

Recent research out of Australia has found that drugs like anti-inflammatory pills and ibuprofen are widely used as a first choice for patients with lower back pain, a condition affecting as many as one in ten. However, scientists found that they made so little difference that most people would not notice the effect.

Manuela Ferreira of the George Institute in Sydney, senior author of the study, analysed 35 trials involving 6,000 patients using non-steroidal anti-inflammatory drugs (NSAIDs), for conditions such as back and neck pain and sciatica.

She said: “Back pain is the leading cause of disability worldwide and is commonly managed by prescribing medicines such as anti-inflammatories. Our results show anti-inflammatory drugs actually only provide very limited short-term pain relief. They do reduce the level of pain but only very slightly, and arguably not of any clinical significance.” Only one in six patients treated with the drugs received any pain relief that they would not have got from a placebo, and that was so small it probably made no difference to their lives.

What is more, drugs more than doubled the risk of problems such as bleeding and stomach ulcers. Dr Ferreira said: “When you factor in the side-effects, which are very common, it becomes clear these drugs are not the answer to providing pain relief to the many millions of [people] who suffer from this debilitating condition every year.”

Recent guidance from the National Institute for Health and Care Excellence (Nice) in the UK concluded that exercise and psychological therapy appeared to be the only effective treatments. Acupuncture is now considered no better than a placebo. So, exercise is usually recommended instead, which for some patients could include Pilates, yoga, stretching and core conditioning.

The sad reality is that chronic back pain is difficult to live with, and even more difficult to treat, and while drugs do work for some people; they (particularly paracetamol) just don’t work in as many as was thought. So, if they give you relief, keep taking them, but consider a safe and gentle exercise programme to support your recovery.

A well supervised and individualised Pilates exercise programme will help you to manage your condition. One which develops core strength and stability and allows your muscles to support your spine in the most natural way possible, while improving spinal mobility and overall flexibility. In short, it conditions your body to move freely and without pain.


Improve your Golf Game With Pilates

If you are a golfer, muscle imbalances can affect your game, particularly if you are over 50. Your may have noticed that your drives are shorter and less accurate, your stamina might have decreased, and you may have suffered from debilitating strains, pulls and tears in recent times.

If you would like to restore the way you used to play, or build up to play a more powerful game with more accurate shots, then Pilates exercise will help you.

Pilates is based on movement from the centre of the body, as is the case with most golf shots, and because of this it strengthens the centre of the body, improves hip rotation and range of motion in the shoulders and back stability.

Call me and let’s talk about how I can help you.

Over 60’s Pilates Classes

If you are over 60 and want to remain active, retain your mobility, balance and energy then you need to do Pilates. This safe and effective, yet gentle form of exercise, will change the way you live and feel in your body without causing you pain or injury.

What’s more your instructor is over 60 and understands exactly what it’s like to be this age.

Classes are limited to just 6 people so that you can get lots of individualised support, and are held at 18 Polkinghorne Drive, Whangaparaoa – at the Manly Osteopaths premises.

Call now for more information or book online here:

Real Men Do Pilates

Pilates exercise was designed by a man for men. There’s nothing weird or embarrassing to it, just a challenge for your strength, flexibility and fitness.

What’s more you can choose to exercise solo or with your partner, so why not give it a try.

At WellFit Pilates you will receive expert instruction and you might even enjoy the experience.