Welcome to this week’s Newsletter, and what better way to start but to say a big THANK YOU to everyone who joined me and Jenny on my Celebration of Movement day. It was such a beautiful day, the venue, the weather — the sun shone — the food, the invited guest presenters, made it feel very special indeed. 

We are heading into another week of wonderful Pilates, and Face-to-Face Classes are all running as normal this week.

Also the Online Classes follow the usual timetable, and I’m looking forward to another week of great Pilates and great movement with you.

I am making October the month of looking at exercises in a prone position, starting with a heel dig. This exercise is great for posture, it opens up the chest, drawing the shoulders back and down, but also maintaining the core support for the back in an extended position. Add to this some heel digs to work on lengthening the quadriceps, hip flexors and making the hamstrings work and you have a lovely whole body exercise. 

This week I show the postural benefits and what to work on and practise first.

As with every Exercise of the Week, work appropriately for your body and keep away from pain.

On our Celebration of Movement day, I asked the participants to complete three health and wellbeing questionnaires, one about exercise and movement, one about diet, and one about sleep and rest. The questionnaires weren’t for me to look at and check, but were to be used as a tool of measuring where they felt they were at this point in time with their wellbeing and if there were areas they wanted to improve. 

From their results they were to take three things, one from each area, and over the next week make a change. Here are a few things that we can all look at and think about whether we want to improve and how we can do it.

Three Simple Health & Wellbeing Goals for the Week

1. Move Your Body – Find What Brings You Joy

Remember exercise doesn’t have to be a punishment; it can be something that lights you up. The goal this week? Move your body in ways that make you feel good, not just physically, but mentally too.

• Love a walk? Take a stroll somewhere you enjoy, whether it’s a local park, along a beach, or even around your neighborhood. Take in the sights and sounds, breathe deeply, and let your body and mind unwind.
• Pilates time: Set aside just 10 minutes a day. Think of it as your "me time". Stretch, strengthen, and connect with your body. It’s amazing what even a small daily practice can do, especially if you’re desk-bound most of the day.

When you move in ways that make you feel joyful, it becomes more than exercise—it’s a celebration of what your body can do!

2. Eat to Nourish, Not Deprive

We’ve all been there — feeling guilty about food choices or restricting certain things. But this week, it’s all about nourishing your body from the inside out. Food is fuel, and when you eat well, your body thanks you by giving you more energy and focus. At this time of year we are starting to love soups, which is an ideal opportunity to increase your veggies.

• Add an extra serving of fruit or veggies to every meal. These nutrient-packed foods can make you feel lighter, more energized, and ready to take on the day.
• Hydrate, hydrate, hydrate! Drink 6–8 glasses of water a day to keep your body refreshed. Throw in some lemon or mint to make it more fun!
• Snack smartly: Instead of reaching for sugary snacks that’ll leave you feeling sluggish, choose foods that nourish. Try a handful of nuts, a piece of fruit, or some yogurt to fuel your body.

It’s about feeding yourself with love. Think balance, not deprivation, and enjoy food for the nourishment it provides.
 

3. Embrace Restorative Sleep

We often overlook how restorative sleep can change everything. Good sleep recharges your body and mind, giving you the energy you need to move through life feeling refreshed and balanced. This week, maybe it’s time to make rest a priority.

• Stick to a sleep schedule: Going to bed and waking up at the same time each day helps regulate your body’s internal clock, leading to more restorative sleep.
• Create a relaxing bedtime routine: An hour before bed, wind down by dimming the lights and stepping away from screens. Try activities like reading, listening to calming music, or even doing some light, relaxing Pilates stretches. Focus on easing your body into a restful state.
• Gentle stretches: Before bed, try simple movements like child’s pose or spinal twists to release tension and signal to your body that it’s time to rest.

The goal is not just to sleep, but to experience deep, restorative rest that allows your body to heal, recharge, and prepare for the next day. I am a fan of a ‘nap’ if you are able, and you aren’t sleeping well, why not settle down in an afternoon for a snooze. It might be just what you need to give you the rest and recharge you deserve.

So the takeaway for this week is:

• Focus on moving with joy, nourishing your body, and embracing the power of restorative sleep. These three pillars can help you feel more balanced, energized, and ready to take on anything the week throws at you. Remember, you deserve to feel your best!

Have a great week everyone, thinking about looking after yourself, keep looking, moving and feeling good.

With love

Jane xx