Knebworth Pilates Studio

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Knebworth Pilates Studio

www.knebworthpilates.co.uk Pilates matwork one to ones and group classes for all levels, needs and ages. Now on Zoom too!

24/11/2025

🏃Did you plan to run in an event this year but never made it to the start line?

👟The great thing about running is it’s so simple – pop on your trainers and you are off!

🤓However it’s the rest that you need to do …..
🏋️‍♂️Strength training
🧘‍♂️Pilates
🚵‍♂️Cross training

🤕 These are the things that will keep you injury free and boost your performance.

✅This week we will explore how Pilates can support

22/11/2025

👩‍🎓 The following self-care practices have been well-researched!

🚶Exercise People who exercised between two and eight hours per week throughout their lives reduced their risk of dying by 29 to 36 percent, according to a March 2019 study published in JAMA Network Open.

☺️Finding Purpose According to the researchers behind a May 2019 study published in JAMA Network Open, having a strong life purpose was associated with decreased mortality rates.

🍴 Diet Eating a diet filled with five servings of fruits and vegetables per day was associated with a lower risk of mortality, especially from heart-related issues, according to a July 2014 study published in The BMJ.

😴Sleep A study published in September 2017 in the Journal of the American Heart Association found too-little sleep (less than seven hours per night) was linked with higher mortality rates, though too-much sleep wasn’t healthy either.

🌺Getting Outside According to a 2019 study published in Lancet Planet Health, spending time in green space is associated with a lower mortality rate

😌Pilates can be a great place to start with self care for body and mind It can improve your circulation, enables you to connect body and mind, calms the mind, gives time to focus on breathing, boosts your mind.

19/11/2025

😊If it makes you happy do more of it! 😊

18/11/2025

✅Everyone is busy doing the ‘have to’s’

❤️We are often guilty of not including time for ‘would like to’s’

😫If we don’t though often our energy is low, we feel hopeless, we have less patience, we experience physical and emotional symptoms of stress, we struggle to concentrate, we feel burnt out, our performance in the day to day is worse and we have less motivation.

⏰Find a would like to and schedule it like you would a ‘have to’ for a few minutes – just five minutes in the fresh air, reading a few pages of a book, cooking an enjoyable meal or concentrating on some breathwork can make a difference. Sometimes not setting your alarm on your day off can be enough.

17/11/2025

🧘‍♂️ Self-care is not synonymous with self-indulgence. It is anything that replenishes your mind, body or soul

🩺The World Health Organization defines self-care as: “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.”

🛁Emotional self-care could look like weekly bubble baths, saying “no” to things that cause unnecessary stress, giving yourself permission to take a pause, setting up a weekly coffee date with a friend

🚲Physical self-care can include prioritizing sleep, adopting an exercise routine you can stick with, choosing nourishing foods over processed ones

🌳Spiritual self-care might include attending a religious service, spending time in nature, meditating, incorporating regular acts of kindness into your day, or keeping a gratitude journal

📔 It looks different for each of us and this week we are going to think about factoring it in and prompt you to think about including it.

13/11/2025

🧣Exercising in winter can help ….

💉Boost your immune system – very important as your immune system is weaker in the cold winter months

🧪Boost your mood – When sunlight is less our mood is often lower exercise releases those happy hormones

🏋️‍♂️Strengthen your body and your mind – Making it out of the house when the weather is cold demonstrates to yourself your resilience and builds your mental strength

🥅So set small goals to help maintain motivation this winter

📝Write down your goals for the week and month to keep yourself focused and accountable.

👏🏻Keep them small and achievable

🏆 Have a reward planned for when you achieve them.

12/11/2025

☀️Sunlight can boost your mood, increase vitamin D production and help you sleep

💡With winter coming and the daytime hours being shorter we spend less time in the light

⏱️Everyone is an individual but try and get 10-15 minutes of sunlight per day to ensure your circadian rhythm.

11/11/2025

😴Get some sunlight in the morning

☀️Sunlight promotes the release of your happy hormones (serotonin) within the brain, and causes a reduction in your stress hormone (cortisol)
🧪Sunlight also helps our vitamin D production, which regulates melatonin and can improve our sleep pattern.

🥱Good sleep hygiene
🛏️Good sleep habits work with your circadian rhythm and can relieve tiredness and low motivation
⏰Going to bed at the same time each night and waking at the same time will maximise your brain’s hormone balance
💻Keeping away from technology leading up to bedtime will prevent disruption to the melatonin production (that occurs to promote sleepiness)

🧾Accountability to others
👭 Being accountable to someone means you are much less likely to cancel your class.
❎Pair up with a friend so that you have that extra incentive to show up.

📔Plan your day in advance
📆If we know plans are in place we are more likely to show up
👟 Lay our your workout clothes and pack your gym bag the night before, or put your leggings on when you get up so that you’re dressed and ready to take that class during the day.

10/11/2025

🤸🏽‍♂️Exercise and movement are good for us and it usually leaves us feeling better afterwards too!

📈Keeping the motivation in winter though may require a little more help.

🌙Darker mornings and nights can leave us lacking in motivation to get up in the morning or do anything more than we have to,

😔We might feel irritability, low mood, low interest in hobbies, and tiredness for no particular reason.

⚖️Our circadian rhythm is our natural cycle that regulates our major systems to keep our body in balance.

🎶By working with this rhythm we can create balance

⛄️Join us this week for some top tips to keep you moving into winter

06/11/2025

🧪 Have you ever heard the term happy hormones? Hormones that promote positive feelings, including happiness and pleasure!

• Dopamine: Known as the “feel-good” hormone is an important part of your brain’s reward system. Unlock it by learning new movements in a Pilates class!

• Serotonin Helps regulate your mood as well as your sleep, appetite, digestion, learning ability, and memory. Breathing is a crucial part of Pilates practice and helps stimulate the production of this hormone.

• Oxytocin: Promote’s trust, empathy, and bonding in relationships. Levels generally increase with physical affection and spending time with friends

• Endorphins: The body’s natural pain reliever. Levels may also increase when you engage in reward-producing activities such as exercise

So take five minutes and practice these great exercises from Pilates matwork repertoire …
Breathing
Thoracic rotation
Mermaid
Bridge

05/11/2025

“If you don't make time for your wellness, you'll be forced to make time for your illness.” -Anonymous.

🧠Mental and physical health are so intertwined.

😷Have you noticed how a person who is swamped at work or generally dissatisfied tends to be sick frequently?

😒Stress can be a trigger or factor for disease, it can affect the digestive system and mood, and it has negative effects on learning and mental health.

🔥 The global burnout study from 2022 found employee burn out increased by 5% compared to the previous year and 40% of people who left their job that year said it was due to burn out.

04/11/2025

😎Do you ever wake up feeling overwhelmed by the long list of things you need to accomplish each day? Or perhaps go to bed each night feeling stressed and exhausted by all that is on your plate?

❤️‍Pilates may be just the thing you need to restore your sense of well-being.

🧠This mind-body form of exercise is proven not only to build strength, improve flexibility and restore proper alignment, but also to reduce stress and contribute to a healthier mental and emotional state of mind.

📈Three aspects of a class which might help;

Breathing - Breathing exercises can reduce stress by increasing oxygen exchange, which reduces your blood pressure, slows the heart, and releases any tension held in the abdomen.

Mindfulness - The physical changes mentioned above also benefit your mental state - concentrating on your breath can bring you into the present. Rather than rushing through the movements to get your heart pumping and muscles burning, Pilates forces you to move slowly and with intention. This brings your awareness to your body as it moves and how it feels in the moment.

Relieves tension in the body resulting in relieving tension in the mind

Address

9 Stevenage Road
Knebworth
SG36AN

Website

http://www.knebworthpilatesstudio.co.uk/

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