Why We Love Reformer Pilates

There is probably no piece of Pilates equipment more famous than the Pilates reformer. And don't take our word for it, you must try it!

The reformer makes a dramatic, often terrifying impression when you first see one, and an even more dramatic change in the body when you use it. Reformers are lined up in Pilates studios all over the world. And we hear from many of our clients that portable reformers continue to grow as a home exercise equipment trend. So why do we love the reformer so much?

First, let's get an idea of what a reformer is and how it works, then we'll look at the benefits a reformer might have for your body.

What Is The Reformer?

Invented by Joseph Pilates, the reformer is a bed-like frame with a flat platform on it, called the carriage, which slides back and forth on wheels within the frame. The carriage is attached to one end of the reformer by a set of springs. The springs, which can be of different colours, provide choices of differing levels of resistance as the carriage is pushed or pulled along the frame. The carriage has shoulder rests on it that keep a practitioner from sliding off the end of the reformer as they push or pull the carriage.

At the spring end of the reformer there is an adjustable bar called a footbar. The footbar can be used by the feet or hands as a practitioner moves the carriage. The reformer also has long straps with handles on them that are attached to the top end of the frame. They can be pulled with legs or arms to move the carriage as well. Body weight and resistance of the springs are what make the carriage more or less difficult to move. 

How Is a Reformer Used?

One of the best things about the reformer is its versatility. Exercises can be done lying down! Yes that's right! Lying down!!!... sitting, standing, pulling the straps, pushing the footbar, perched on the footbar, perched on the shoulder blocks, with additional equipment, upside down, sideways and all kinds of variations thereof. In other words, the reformer can train many parts and dynamics of the body in so many different ways with just one relatively sleek piece of equipment.

All kinds of exercises are done on the reformer to promote length, strength, flexibility, and balance. Most Pilates reformer exercises have to do with pushing or pulling the carriage, or holding the carriage steady during an exercise as it is pulled on by the springs.

What Are the Benefits of Pilates Reformer Exercises?

The reformer offers all the famous benefits of Pilates including strength, flexibility, coordination, and balance. These things in turn lead to daily life improvements like better posture, graceful, efficient movement, and for many, relief from pain associated with physical imbalances such as back pain. When we talk about strength building and Pilates the Pilates powerhouse muscles, the muscles of the core, are paramount. Flat abs, strong backs, toned buttock and thighs are all results of this emphasis. Other equipment and Pilates mat exercises do that too, but the reformer creates a unique and varied exercise environment.

The reformer accommodates full-range motion which is wonderful for increasing flexibility while building strength. It most certainly promotes the length we want to create in the body. And it trains the body to sustain that length. Pushing and pulling with legs or arms against the resistance of the springs, carriage, and body weight is generally strength building. The exercises provide enough resistance and movement variety to help build strong bones. However the most amazing feature of the reformer is that it develops eccentric muscle contractions. This occurs when a muscle lengthens as it resists a force and it is key to achieving the long, strong muscles without bulk that Pilates is known for.

The instability of the sliding carriage with the springs set at different levels of resistance provides all kinds of stability challenges that develop core strength and promote better balance. When the springs are set on a lighter setting some exercises are more challenging for the core because it has to work harder to control and stabilize the movement. The stronger core, the better the balance, posture, and overall well-being.

Exercising with the reformer is possible for anyone, at any level of fitness.

The Klinik & Pilates K offers the first session free, so that you can experience the fabulousity of this machine!

Check our website www.theklinik.co.uk

Yoga and Men

I love Yoga and I often wonder why so few men share my passion?

I think that when we speak to men about yoga, they almost immediately have images of Lycra bound women chanting verses of Sanskrit while bending their bodies into impossible positions! For most sports-obsessed male species, the practice of yoga is about as appealing as watching a romcom!

However, times -- and old-standing stereotypes -- are changing, thanks, to sports men like Ryan Giggs, David Beckham and more . . .  talking and showing the benefits of yoga!

So Men, read on . . . here is how Yoga works for you!

1. Yoga works the entire body 

In sports such as football, tennis, golf ,you tend to utilize only 10 to 15 per cent of the body, whereas yoga provides a workout that covers every muscle, joint and organ. The practice oxygenates the blood, creating more energy when you finish the exercise as opposed to depleting the body of it. You work every system: cardiovascular, skeletal, muscular and endocrine.

2. Yoga has benefits in the bedroom 
Guarasana, or Eagle Pose, is a posture that sends fresh blood and oxygen to the sexual organs, so this is a particularly beneficial exercise for men in revitalizing their performance in the bedroom !  Not only does this posture increase cardiovascular endurance, but it is also the only known yoga posture that utilizes every organ, muscle and joint in the body.

3. Yoga works for every size 
It does not matter how you look when you practice yoga. Whether you're a 250-pound rugby player or a 150-pound triathlete, yoga will push your personal boundaries by increasing your own flexibility, endurance and muscle strength.

4. Yoga decreases muscle soreness 
Yoga is hugely beneficial in working out stiffness from other sports. When muscles are fatigued, they build with lactic acid, and yoga, which stretches and releases tension, helps flush that away. Runners and cyclists in particular find yoga the best activity after endurance run/rides .

5. Yoga restores energy levels 
Yoga practice doesn't deplete your body of all of your energy after a class -- like, say, a gym workout, where your body is entirely fatigued after your session. Instead, it actually increases your vigor, making you feel more aware and revitalized!.

6. Yoga trains your focus 
Athletes like Wayne Gretzky, Kareem Abdul-Jabbar and John McEnroe have heightened their performance levels through practicing yoga. By combining mental, physical and emotional strength, they became better athletes at their chosen sport. 

Men . . . this an appeal to all of you . .  sign up for yoga classes . . . you will be hooked!

Glow with Jenny’s Sarpy Tan

We all know that any outfit looks ten times better with a tan.

Infused with organic aloe vera and avocado extract, Tonight’s the Night fast tan has been specially formulated to give a gorgeous tan that will develop quickly. The beauty of this spray tan is that it only needs to be left on the skin for up to 4 hours, and can then be washed off to reveal a perfect sunless tan.
So now you can be tanned and ready for this evening.

Instructions for use

·         For light to medium skin tones leave on for at least 2 hours

·         For medium to olive skin tones leave on for between 2 and 4 hours

·         Tan will last for up to five days*

* Depending on pre and post tan care. To maximise the results of the tan you should avoid long bathing sessions, pat skin dry after washing and moisturise daily following the tan.

NEW Tonight's the Night - Fast Tan 1 Litre

Specially formulated to give a gorgeous tan that will develop quickly. Customers will be bronzed and ready to go after just 2 hours*
*Please refer to instructions for use on the bottle.

Infused with organic aloe vera and avocado extract, tonight’s the night express spray tan has been specially formulated to give a gorgeous tan that will develop quickly. The beauty of this spray tan is that it only needs to be left on the skin for up to 4 hours, and can then be washed off to reveal a perfect sunless tan.

Instructions for use
• For light to medium skin tones leave on for at least 2 hours
• For medium to olive skin tones leave on for between 2 and 4 hours
• Tan will last for up to five days*
* Depending on pre and post tan care. To maximise the results of the tan, avoid long bathing sessions, pat skin dry after washing and moisturise daily.

Sienna X Pro Tan Solution - 1 litre 10% DHA paraben and alcohol free

Natural looking, 10% will suit skin types that tan well in the sun or for customers who already have a tan – with holiday coconut fragrance.

Your customers will feel and look like they have been drinking Pina Coladas by the pool on holiday, they’ll love the colour, compliments and confidence that only a Sienna X spray tan gives, just look at the testimonials to see how popular Sienna X is.

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Spray tanning for a natural looking tan – a professional spray tan that’s good for you

Spray tanning is now more popular than ever before thanks to our developments in product formulations and application equipment.

Gone are the days of the ‘orange’ jibes that plagued the industry. sienna X spray tanning now gives a gorgeous, natural- looking tan without the inherent dangers of skin damage that can result from over exposure to UVA/B rays, letting you look stunningly tanned all year round.

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Get in touch for more info . . . .

Tips for a hot bikini body!

Pure Water- Drink lots of it!  This is crucial for your body to function at the optimal level.  This will reduce the bloating and cellulite leaving you with the best possible looking skin. Drinking water is so cool!

Exercise - A combination of Pilates, Yoga and interval training to achieve a toned, lean, flexible body. I strongly believe that a combination of Advanced Kettlebell Pilates classes + Power Yoga + jogging will sculpt you beautifully! Check out our timetable for these classes http://www.theklinik.co.uk/

Food - Do you know that 80% of what you look like is down to food and drink??? Yes it is great that you do all this excercise, but you need to throw out processed foods especially sugar and stick to fresh fruit, vegetables, lean meats and eggs.  If you can you may also want to ditch wheat products, namely bread and pasta.  Keep your portions small and frequent and limit alcohol.  I bet that some of you are thinking, BORING!  Well sacrifices need to be made if you want to look enviable in your swimsuit.

Fake Tan - A beautiful glow always make you look slimmer and sexy! You can get your fake tan from tanning salons or simply buy a fake tan lotion. Don't forget to exfoliate!

Confidence - We all know those girls who aren't really that hot but for some reason guys are throwing themselves at them.  It comes down to one thing...confidence.  It's no mystery, people who exude self confidence are perceived as more attractive no matter what they look like.  And if you are not a naturally confident person, Act as if! It works :)

In the spotlight this month : Hypnotherapy & Hypnobirthing

Our resident Clinical and Therapeutic Hypnotherapist Claire Hodgson has successfully worked with people in and around London for many years on issues such as: weight loss/management, confidence building,  quitting smoking , public speaking etc.

Here is what Claire has to say about hypnotherapy:

We all feel like we need to make changes at some stage in our life, and I totally believe that will-power and self motivation are not always enough to make those changes.  Sometimes you just need a little help and a little push in the right direction; this is where hypnosis comes in. Rather than battling with your issues alone, hypnosis can be a fantastic way of making those changes in your life, and more than that, making those changes for good.

In my career as a hypnotherapist I have helped people in many areas from: smoking, weight loss, phobias, confidence building, public speaking plus many more.

If you are unsure as to whether hypnosis  is right for you and whether it can help you with your issue, please call me,  I am happy to talk to all my clients about the process and the benefits.

If you have any further questions then please contact me either through the contacts page or by calling on 07800 559665 or email on claire@urbanclarity.com http://www.urbanclarity.com/

A Reformed Workout...

We asked one of our newest clients to write about their reformer experience..Here is her story and yes she has stuck to her excercise regime and visits us for a class weekly!!

It has been a long standing fact that I do not stick to a regular exercise regime!! I’ve tried a few and generally feel that I need a trainer to lock me in a room or I need to be attached to some piece of equipment that I know I must stay on for an hour or so. Spinning was always a winner being great for my stress, aches and pains and boy did my legs feel numb afterwards!! A real workout!!

I practice yoga on a weekly basis, but it has become a more spiritual practice and the frustrations of not seeing body focused results left me wanting something more. So when someone mentioned I should try Reformer Pilates I was intrigued.. yes I would be attached to a piece of equipment for around about an hour and yes someone would keep me focused and working hard for that time also, but the thought of lying down on a bed to exercise instantly appealed to me.

Hands down and legs apart this is the most productive exercise I’ve done in a long time. It burns and hits the right spots, toning the core muscles to sculpt from head to toe. Some moves and positions burn more than others but you know the pain is short lived and achieving much more without pushing your energetic boundaries!! 

I leave feeling energised and worked!! But little did I know the ‘workout feeling’ (pain) would continue for 2 -3 days after the session to the point that laughing and coughing was difficult. The toned results seemed almost instant with a tighter stomach and leaner legs - The burn is definitely outweighed by the results.. I’m most certainly hooked and reformed.

Why not try a reformer class for yourself…. www.pilatesk.co.uk/classdesc.html

Page 2: Working Out the Kinks in 10 Exercise Myths - ABC News

Working Out the Kinks in 10 Exercise Myths - ABC News