Noosa's new clinical pilates studio, based in a beautiful home based studio. With qualifications in
What started out as a just a few classes a week has blossomed into the opening of the new studio The Movement Hub. A creative, beautiful space where you can work on a wide range of health goals. From nourishing your body and dropping the kg's, to working on long term body changes, the movement hub is the place the be. With a wide range of services run by Joanna Alexandra:
Physiotherapy
Clinical Pilates
Mat Pilates
Health Coach
Strength and Conditioning Coach
Wellness Talks
Bootcamps
I am here to help you get back on track and reboot your body the right way. Get in touch today to find out how I can help you get back on track.
21/07/2022
With classes getting busy for the term I am super excited to be going into partnership with the lovely Gem Tee from .
Gemma will be running pregnancy and mums and bubs classes at our studio in Sunrise Beach.
Gemma is a fellow mum and pilates instructor with specialised training in both pre and post natal pilates. She is kicking things off with an amazing intro offer and a 4 week mini series.
Get in touch today as there are limited spots available 🙏🏽
27/02/2022
Pre/post natal pilates ~ my favourite!
Growing a baby for 9months, delivering a baby and recovering post partum is a huge process which can take its toll on a woman’s body. Let’s take a look at the different stages and you will see why looking after your body in motherhood is a must…. I always like to remind clients that being pregnant is like training for a marathon, you have 9 months to prepare, time to strengthen in your second trimester and time to taper towards your big day. Post the big event it’s then time to recover and slowly build back your training.
1. PREGNANCY - 9 months of sacrificing your body to grow a human. Now the first 3 months you might be spending curled up over the toilet bowl, with less exercise, and movement. Come second trimester you are ready to MOVE, this is when the changes happen in your posture to accommodate for your growing bump. Now moving is great for both you and bub, it’s simply about learning the dos and donts, learning which muscles we need to strengthen and monitoring your posture. When it comes to the third trimester it’s all about relaxing, releasing, breathing and helping to prepare the body for birth. Some key components that we forget.
2. BIRTH - aka the big event. Whether it’s a vaginal birth or a c section you body undergoes significant trauma. A c section itself is a major abdominal surgery so recovery is vital. When it comes to a vaginal delivery there are many components that can suffer from injury and also require time (just like any other muscle) to recover. We recommend giving your body at least 6 weeks to allow your body to do its thing and heal.
3. POST PARTUM - the most vital part that generally gets forgotten about. As we mentioned before the proceeds of being pregnant, giving birth and having time to recover generally means nearly a whole year of exercising and moving differently. Post partum recovery is the key component to ensure a return to full activities. By that I mean you can run after having a baby! The process is gradual and requires a focus on pelvic floor, core and posture.
Did you know pilates can help throughout all aspect of your journey through motherhood?
06/02/2022
2022 I am ready for you…..
I am so excited to be back in the studio next week with classes kicking off on Tuesday.
With Mr B in daycare I now have time to focus on my passion (you) and helping women with their movement goals.
I will be running 3 key classes in the studio this year:
1. Antenatal pilates, Tuesday 10am, Wed 4.30pm ——> stay strong, confident and supple during your pregnancy and join me in a small group class.
2. Postnatal pilates aka mums and bubs, Thursday 10 and 11am. Rehabbing your body post partum is one of the key components of helping your body find its new normal. Pelvic floor weakness and ongoing aches and pains post partum are not normal. The body is amazing and with some loving and the right exercises you can get back into exercise and learn to love your new body.
3. Clinical Pilates - wed 5.30pm. If you are looking for a small group class with a personalised plan then this is the class for you. Whether it’s core strengthening, movement or rehabbing a long term injury I would love to help.
4. Can’t make any classes in person, head on over to the link in my bio for access to my online pilates series.
🙏🏽🙏🏽🙏🏽
19/01/2022
Hello 2022….
After a 6 week trip back to the UK with a toddler followed by 2 weeks quarantine I could not be more excited for routine and getting back into some work.
2021 was about this little one and immersing myself in motherhood. I struggled like so many other woman out there feeling at a midway point with my purpose and passion. I wanted to start work, run classes, find my flow but the juggles of motherhood kept pulling me backwards. I mean I could watch moana and play at the beach all day but that sense of purpose and fulfilment is what I desire right now.
This little man starts daycare today for a few days a week, which means time for me to find my work flow again.
Super excited to finally bring some new content, classes and projects in 2022.
What does 2022 entail for you? 🙏🏽
17/01/2022
BOUTIQUE WOMEN'S HEALTH PILATES STUDIO
Sunrise Beach, Noosa
Ladies, this one is for you. It's time to put yourself first in 2022 and I am here to support you along the way. The Movement Hub- a specialised women's health pilates studio is now open for booking's for 2022. Every pregnancy/post partum is different with each individual's body goes through a different experience.
Whether you are looking to ease the aches and pain of pregnancy, stay strong and active during your pregnancy or prepare your body for labour then our pregnancy classes are for you.
Or, are you coming out the other end? Does your pelvic floor, core and lower back need some loving after the arrival of your little one. Recovery post partum is key to enable you to return to higher levels of exercise and to help you feel confident with your pelvic floor. Come and join other mum's, bring your little one and let me support you in your recovery.
As a mum myself, I know exactly what it is like. Women's health/ and pre-post natal fitness is my biggest passion and I am here to help guide, educate and coach you on your journey. Using both my background as a physio who specialises in women's health and pre/post natal fitness I am here to help YOU feel like YOU again (or the new version of YOU).
Head on over to our website for more info on classes or drop a pm below and I will get in touch to see which class is right for you.
*Private rebates available on all classes
**Limited spots due to small class numbers- aka more coaching and specific exercises to suit your needs.
YOU GOT THIS MUMMA
Let's make 2022 about you.
xx
26/03/2021
Ladies let’s talk about postpartum weightloss and return to fitness.
Now I am a big believer that returning to fitness postpartum is not about the number on the scale but more about the feel. Hormones, pregnancy, babies, breast feeding and sleep deprivation change our bodies. Being a mum it’s not about getting back to where you were but more adjusting to your new YOU.
My return to fitness was much slower than I hoped with a bumpy start with the little man, serious sleep deprivation and a grade 2 prolapse which meant I was limited in what I could do.
Exercise was slow and steady at the start with running slowly progressing from 3months . Fortunately for me, my son put my on a dairy free (can’t eat crap diet) and I have lost 7kgs in the last few months getting back to pre baby weight.
That alongside sleeping better and exercise being my number one value has led to me finally feeling like me again.
A few clients the other day were asking how I have the energy to exercise when I am still getting such broken sleep. Tbh the old me would have been full of excuses about working out only in the morning, with music, or if I felt good and had a good sleep. Mums....let’s be honest I have just accepted that this could be me for the next 5 years 😂. I was listening to a podcast the other day about values and how if it’s not up there in your top 5 values then it will fall to the bottom of the list. So I mentioned this to my clients, it’s my self love, it’s my activity for me, it’s what sets my day up. Exercise for me is now part of our daily routine, in may be in line with this boys sleeps, I may not be doing the best training sessions but I make sure I get my butt to the gym and least 3 times a week.
Mums, If your feeling down about yourself have a think about where exercise sits in your values, what are you doing for you? Find an accountability buddy, find a gym with a crèche and make that comment to yourself - cause trust me you will feel better when you do. 🙌🏽
P.s Time to enter a triathlon and set myself a fitness goal.
24/09/2020
Welcome to the world Beau Gregory McDowell. Born in a surprise home birth on the living room floor on 19/9/20. 🙏🏽
15/09/2020
On this day 2 year’s ago I was gearing up for my biggest fitness event. After setting myself a fitness goal and entering my first triathlon I was then super fortunate to represent Great Britain in my age group at triathlon world championships. It’s safe to say I hahe found my sport and it’s definitely something I want to go back too.
After one short season I decided that focussing on my biggest goal having a baby was more important. So triathlon and any fitness goal went on hold as I started the journey to bringing a beautiful child into this work. A journey of infertility, loss, weight gain, mental struggles and hormones.
The toughest two years of my life but the end is nearly here, this body has grown a healthy baby boy and we are counting down the days till his arrival. I see pregnancy and labour like a big race, it will painful, mental power will be required but ultimately I will get to the end and have that bundle of joy in my arms.
P.s TODAY would be a good day little man 🤷🏼♀️
15/09/2020
Yep still pregnant 🤰
I didn’t realise how hard the last few weeks would be until I got here. Imagine entering a race, booking a flight, planning the most exciting day of your life but not knowing when it will come? For someone that likes to be in control like me, or forward plan I honestly feel like this is the hardest part of pregnancy!
PATIENCE 🤷🏼♀️
Just sitting here trying to be patient for this little ones arrival.
We are ready for you when you want to make an entrance into this wild world 🙏🏽
07/09/2020
Let’s talk about pelvic stability and pregnancy......there is a myth that relaxin can cause your pelvis to become unstable. Now, if you know how many muscles connect around the pelvis you will soon learn that your pelvis can’t become unstable. Yes things may loosen and your pelvic position may change but there are still plenty of muscles and ligaments there to support your pelvis.
Working on your pelvic stabilisers like your gluteals throughout pregnancy is key to preventing musculoskeletal complications like public symphysis, Sij pain and sciatica. Your gluteals are your powerhouse to providing your pelvis with a strong base as your body changes postures during pregnancy. Keep your gluteals strong with exercises and you can move through pregnancy with the likelihood of less issues.
So what exercises should I do:
✔️ Clams
✔️ Quadraped
✔️ Bridging
✔️ Stairs/hill walking
✔️ Side lying leg lifts
✔️ Squats
The key is to finding the balance between strengthening and releasing your other muscles as your approach your due date. I know for a fact that my gluteals are pretty active so in these last stages of pregnancy I have stopped any leg work and am working more on releasing and opening.
Listen to your body as your progress through pregnancy, it will give you signs if you need to move it, strengthening it or rest it.
01/09/2020
Rolling into the last few weeks of pregnancy and getting my swag on, turtle rolls at night to get out of bed, the pregnancy swagger aka waddle, the get my snacks or I will hate you for the rest of the evening and the constant need to p*e.
O and I forgot about the leg cramping at night that feels like someone is tearing into your calf.
But, I have two brains, two hearts and a beautiful little human inside of me which I would change for the world and I love watching you roll around in my stomach and move along to music 💗
26/08/2020
Nearly 36 weeks of growing this little boy and I am counting down the days till we can meet you. For years this has been my dream and I can’t explain how blessed I am to be your mummy.
P.s you can come early if you want 😂🤞🏽
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With a passion for health and fitness, a background in Physiotherapy and Clinical pilates I strive to help you feel good on the inside and the outside. Holistic health is incorporating not just fitness but injury prevention, deep cellular nutrition and mindset. What started out as a just a few classes a week has blossomed into the opening of the new studio The Movement Hub. A creative, beautiful space where you can work on a wide range of health goals. From nourishing your body and dropping the kg's, to working on long term body changes, the movement hub is the place the be.
As corny as the saying goes we do only have one life and its time to do what you deserve, what you yearn for, what you’ve only ever dreamed of doing. YES its true you can be or do whatever you desire.
Life is a constant battle of what to eat, what is right, what’s wrong. Yoga or Pilates? Which type of protein? I am here to educate you on what I know, what has worked for me and how life is about balance. Working on not just your nutrition, training program but also you mindset and thought processes to help create your body and your life.
Tackle this mindset and you can tackle anything, make decisions on your own terms and open your eyes to the possibilities of life.
I look forward to meeting you and help you kick start your health and fitness journey.
