Dancing Mama

My post-natal journey back to dancing fit!

Mama Strength Pilates

Strength and Support: Exploring Mama Strength Pilates’ New Vision

AlisonLoveofDance

At Mama Strength Pilates, I believe in the power of transformation.  Physical, mental, and emotional growth. The mission is to empower women, especially mums, to rediscover and strengthen their bodies, build confidence, and feel supported every step of the way.

Why I want to share Pilates with EVERYONE who needs it

I discovered Pilates at a time when I’d just had my daughter at 37 and I needed to get back to the stuff that made me happy: Dance.  But I’d got lazy in my pregnancy and just felt so down about the fact I couldn’t do the moves I knew I could do pre child. Like, it really got me down.  Dance was my outlet, my release and brought me JOY.  What happens when I feel trapped – without sounding corny – and I can’t dance? I knew I needed to do something so I started Pilates at my local gym, remembering how it supported my growing strength at dance college. I loved the way it felt gentle and like it was nurturing my body recovering from childbirth.  Needing to get back to earning, but not feeling like I’d be able to teach dance in the way I used to immediately, it made complete sense for me to train as an instructor – but it was more than an income.  At a time a bit later down the line, when I’d really got my head around the Pilates breathing and the mindful movement, it held me up when my relationship with my daughter’s dad broke down.

I believe Pilates was my therapy. 

So many studies link the benefits of movement and breathing with not only supporting physical health, but also mental health. Keeping my emotional health on an even keel was super important for my growing girl who I’m never sure was that aware of her dad’s lack of presence – but I needed to be there for her.  To give her my energy and positive energy at that.  Don’t get me wrong – there were tough times, and I leant into that too, as grieving is important – but I was able to give her my creativity, imagination, playtime – and as my strength came back – fun playtime when she’d want to roll around and jump all over me whilst I was trying to teach online in lock down(!).

Alison, founder of Mama Strength Pilates

And THIS is why I want to share this glorious movement with many more mums!

Today, I’m excited to share a new look that truly represents the journey and purpose: a fresh, vibrant brand identity that speaks to the strength, resilience, and community at the heart of Mama Strength. 

So, what inspired this new branding, and what does it mean for this amazing community? Here’s a look into the story behind the new Mama Strength Pilates branding, logo, and colours, which represents all that I found from the regular Pilates movement.

A Look Into The New Brand Identity: Why I Rebranded

For 4 years, Mama Strength has been a sanctuary for mums looking to rebuild their strength, reconnect with their bodies, and find joy in movement. My mission and vision has grown and developed. I knew that my branding needed to better reflect what Mama Strength truly represents: not just a Pilates class but a complete experience, a place for women to feel empowered, cared for, and part of a supportive community.

With the rebrand, I wanted the look to reflect the heart of Mama Strength: a place where strength, resilience, and support come together to help women thrive.

The Vision for Mama Strength Pilates

At Mama Strength, the vision is bright: I aim to be the UK’s go-to for empowering women through their feminine strength. I support mums in their journey to a stronger, more confident self through a holistic approach that reaches beyond physical fitness. This rebranding celebrates the commitment to providing a supportive, all-encompassing experience where women can feel cared for, valued, and uplifted by a community of like-minded women.

The refreshed brand identity reflects this vision with a bold yet nurturing design that invites all women to step into a world of self-discovery, strength, and adventure.

The New Logo: A Symbol of Strength and Connection

The new logo is more than just an icon; it’s a symbol of the strength and connection that Mama Strength Pilates offers to women at every stage of their journey. Each element of the logo is carefully chosen to represent what makes Mama Strength unique.

  • Strength and Empowerment: The stars in the logo are inspired by the idea of the magic that is felt from inner and outer strength, in every fibre and cell of the body.  Stars symbolise the resilience and confidence that the clients build through Pilates and community support.
  • Connection and Community: The design represents feminine interconnectedness – a reminder that while every woman’s journey is unique, we are bonded by shared biological journeys and cycles of the body.  This symbolises the understanding and care that Mama Strength brings to every member of the community.

The New Colours: Bold, Feminine, and Empowering

The new Mama Strength Pilates colours are designed to reflect the vibrant, dynamic energy of the community and the transformative journey the clients experience. Each colour was thoughtfully chosen to embody the core values: empowerment, care, flexibility, integrity, and future-proofing.

  • Warm Pastels and Feminine Tones: These colours represent the nurturing, supportive aspect of Mama Strength, reminding the community that strength can be powerful and gentle.
  • Bold Accents: Vibrant tones reflect the commitment to bold transformations and empowering each woman who joins us to step into her full potential.

Together, the colours evoke a sense of confidence, warmth, and resilience, creating an inviting and uplifting atmosphere for every woman who chooses to embark on this journey with us.

The Core Values: The Heart of Mama Strength

The new brand identity is grounded in the values that have always guided me. These are the values I’m committed to bringing into every class, every conversation, and every aspect of the Mama Strength experience:

  • Empowerment: I believe in equipping women with the strength, knowledge, and confidence they need to thrive.
  • Caring: Mama Strength is a space of compassion and support where every woman feels valued, seen, and cared for.
  • Flexibility: I understand that life is busy, especially for mums. I aim to provide flexible, accessible support that fits each woman’s lifestyle.
  • Strength and Integrity: I hold myself to the highest standards, committed to guiding the clients safely and effectively toward their goals.
  • Future-Proofing: The programmes are designed not just for short-term gains but for sustainable health, building a foundation of strength that supports long-term well-being.  Studies into the benefits of movement and deep breathing such as that practised by default through Pilates have demonstrated the potential to prevent future musculoskeletal injury, illness and chronic issues.

What This Means for The Mama Strength Pilates Tribe

With the rebrand, I’m recommitting to the clients and the incredible journeys they embark on. Mama Strength Pilates is now more focused than ever on providing a transformative, holistic experience. I offer not only Pilates & nutrition sessions but also personalised support, accountability, and a caring community where each woman feels empowered, understood, and supported.

This new look symbolises the beginning of a more connected and enriching experience at Mama Strength Pilates—one that prioritises your well-being and provides tools for lifelong strength and confidence.

Join in This Exciting New Chapter!

I couldn’t be more thrilled to share this new chapter with you. As you browse through the new branding, logo, and colours, I invite you to celebrate what they represent: a fresh, inspiring journey of growth and empowerment that’s only just beginning.

If you’re already a part of the Mama Strength family, thank you for inspiring me every day to evolve and improve. And if you’re new here, welcome! I’m so excited to support you on your path to strength, confidence, and a healthier, happier life.

Stay tuned for more updates, exciting new classes, and resources! I can’t wait to share all that’s in store as I move forward with this renewed purpose, mission, and look. Here’s to embracing strength, support, and community – together. Welcome to the new Mama Strength Pilates!

What can intermittent fasting do for me?

“I just want a flatter stomach”…why Intermittent Fasting could help you achieve your weight goals

AlisonLoveofDance

“How do I get rid of my ‘mum pouch’?”  “Now I’m getting older I notice my tummy is increasingly more bloated and swollen.” “I just want a flatter stomach again!” “I’m getting married/ want to feel great at a special occasion or in my bikini!” 

These are common questions or moans I get as a nutrition coach, especially from women, and the 40+ mums.  I’m often asked how to get rid of the ‘spread’ around the stomach because sit ups just aren’t working.  Whilst ab work will give you kick-butt strength underneath the epidermis – the layers of the skin – they won’t burn away the fat storing ‘adipose tissue’ – booo.  So there I said it.  Just Pilates alone won’t burn fat. The only way we’re going to tackle this is through cardio workouts coupled with resistance / weight based training such as Pilates, to burn all over body fat, and through calorie controlled diets.

I’m a ‘older’ mum and there are many more of us now having our kids later in our thirties or into our fourties. The baby pouch can be harder to shift as we get older, and as we slide into the menopause phase.   

Intermittent fasting (IF) has gained popularity amongst many age groups, and is becoming more widely revered for its health benefits – particularly for quite powerful weight management. IF could improve gut health, reducing inflammation and bloating of the gut too – a rounder tummy may not be a result of the stored fat alone, and research is suggesting IF could support longevity of life.  There are lots of variations of IF and it doesn’t work for everyone as covered below.  It is not for pregnant or breastfeeding mums, and if you’re not sure you should check with your trusted medical professional. Also take a look below at the special considerations for women over 40.

I have a plan to help you try out IF in a healthy, supportive and informed way, to keep on track, get the right calories and nutrients inside the ‘eating’ window, and to build some healthy habits for the years to come. See what just a week of IF could do for you. See what just a week of IF could do for you. Chat to me here! 

So why try intermittent fasting? 

  • Change in body shape: IF could help lose a few lbs because in the hours you’re not eating, the body goes into a fasted state and metabolism concentrates on burning body fat rather than processing the food you’ve consumed.
  • Improved Insulin Sensitivity: IF may enhance insulin sensitivity, reducing the risk of type 2 diabetes. 
  • Heart Health: IF can lower blood pressure, cholesterol levels, and other cardiovascular risk factors. 
  • Better brain function and focus 
  • Better sleep as our metabolism is not focussing on digestion as we sleep. 
  • Hormonal Balance: It may help regulate hormones related to hunger and satiety, such as leptin and ghrelin. 
  • Possibly lower risk of chronic disease: some researchers think it could reverse certain diseases.

The different types of Intermittent Fasting.  

It’s a bit of trial and error so you might prefer to try them out and see which method feels best for you and your lifestyle – and you might prefer to ease yourself into it gradually.  Here are some of the popular options: 

  • 16/8 or 14/10 Method: Eating during an 8-hour window and fasting for the remaining 16 hours. (or eating during a 10 hour window and fasting for 14 hours – this is actually my preference to start out with). 
  • 5:2 Diet: Eating normally for five days a week and consuming only about 500-600 calories on the other two days. 
  • Eat-Stop-Eat: Fasting for 24 hours once or twice a week. 
  • Alternate-Day Fasting: Alternating between normal eating and fasting every other day. 
  • Warrior Diet: Eating small amounts of raw fruits and vegetables during the day and having one large meal at night. 

When Not to Fast 

  • Pregnancy and Breastfeeding: Nutrient needs are higher, and fasting could deprive the baby of essential nutrients. 
  • History of Eating Disorders: Fasting can trigger disordered eating patterns or exacerbate existing issues. 
  • Chronic Illnesses: Conditions like diabetes, heart disease, or other chronic illnesses may require a consistent food intake. 
  • Nutritional Deficiencies: Fasting can worsen deficiencies in essential nutrients. 
  • Stress and Sleep Issues: High stress or poor sleep can be exacerbated by fasting. 
  • Underweight or Malnourished: Those who are already underweight or have a low body fat percentage should avoid fasting. 

Special Considerations for Women Over 40 

  • Hormonal Changes: Perimenopause and menopause can bring hormonal fluctuations that affect how the body responds to fasting. 
  • Bone Health: Ensuring adequate calcium and vitamin D intake is crucial, as fasting might reduce nutrient intake. 
  • Metabolism: Metabolic rate can slow with age, and fasting should be balanced with sufficient nutrient intake to support metabolism. 
  • Individual Responses: Women may have different responses to fasting based on their health status, lifestyle, and genetic factors. 

Tips for Successful Intermittent Fasting 

  • Stay Hydrated: Drink plenty of water during fasting periods. 
  • Plan your workouts wisely – some studies show that working out in a fasted state can boost the benefits of fasting – possibly burning calories quicker.  It may not be for everyone and length of workout may need to be built gradually! 
  • Balanced Diet: Focus on nutrient-dense foods during eating periods to ensure adequate nutrition. 
  • Gradual Start: Begin with shorter fasting periods and gradually increase as your body adapts. 
  • Listen to Your Body: Pay attention to how your body responds and adjust fasting protocols as needed. 
  • Consult a Healthcare Provider: Especially if you have underlying health conditions or concerns, it’s wise to seek professional advice. 

Intermittent fasting can offer several health benefits for women over 40, but it’s essential to approach it with trial and error to make sure it works in line with individual health needs. Balancing fasting with adequate nutrition and consulting healthcare professionals can help maximise benefits while minimising potential risks. 

P.S. please celebrate your body and the marvellous things it can do.  I do regular Pilates, dance twice a week (not enough IMHO) and have significantly reduced my naughty treats, and I’m still not a skinny mini.  But I know I’m healthy.  That is the most important thing we can be for ourselves and our families. Period. 

What is Pilates?

What is Pilates?

AlisonLoveofDance

We often hear the word ‘Pilates’ bandied about, with the assumption that everyone will know what it is. You may have been told by a doctor or a health professional to ‘try some Pilates’. You may have heard a friend extolling the virtues of their Pilates sessions – or you may have dabbled in it at a class at the gym. But what is it, where did the concept come from, and what are the benefits of Pilates? 

“Physical fitness is the first requisite of happiness” – Joseph Pilates 

So says the founder of the movement – profound words indeed! We’re always up for a bit of happiness. I’ve got a foundational intro to Pilates in 6 weeks on my Mama Strength app, which can be downloaded from the Apple Store. and here’s a quick introduction to Pilates… 

Where did Pilates come from? 

Pilates is a type of exercise and body conditioning. It was first developed by a German boxer, Joseph Pilates, whilst he was imprisoned off the coast of England during the First World War. He started developing exercise routines for other inmates who were suffering from war wounds as a way to help them recover, and for those with bouts of inactivity to help them maintain or develop muscular strength.  

“The man who uses intelligence with respect to his diet, his sleeping habits and who exercises properly, is beyond any question of doubt taking the very best preventive medicines provided so freely and abundantly by nature.” – Joseph Pilates 

He would adapt hospital beds to help them find resistance through moving with, for example, springs and various straps around the hospital bed, hence inspiring the reformer Pilates beds we see in some Pilates studios, and then the concepts were taken to free standing mat Pilates movements that he then developed. After the war, as time went on, he took his methodology to America and worked more with dancers in New York City, who also wanted to recover from injuries and strengthen their bodies. He recreated the resistance that the beds offered using equipment like the resistance bands which we use quite commonly now in our Pilates classes, helping us find more benefit and effectiveness in the muscle strengthening focus with every single movement.  

What’s the difference between yoga and Pilates?  

Yoga emphasises the mind-body connection and offers physical benefits like strength, flexibility and balance, often with a bit more of a spiritual, meditative focus, holding and settling into positions for longer periods.  Pilates focuses on developing core strength through repetitive rhythmic exercises, and slowly gets more challenging as the exercise progresses. There are various forms of yoga whereas Pilates typically follows a strict set of 32 movements which were developed by Joseph Pilates himself, and now the more modern-day Pilates builds on influences from other forms of exercise as well. As a dancer, I take quite a lot of influence from my dance training to incorporate into my Pilates teaching.  

What on earth is the pelvic floor and core control? 

We focus quite often on the pelvic floor, lifting up the pelvic floor muscles (the muscles we squeeze up when we’re desperate for a pee!) before performing the movement and also drawing the tummy muscles through to the spine, and with every movement we focus on this activation of the core. 

So over time, in a very powerful way, you’ll be developing the strength of your core from deep within with every single movement, and you in turn strengthen the rest of the body as well, with all-over body benefits.  

Who does Pilates and why? 

Everyone can! This is why it’s really favoured by so many different ages and groups of the population: pregnant women, new mums, athletes, older people too – and physiotherapists love it!! 

Pilates is a brilliant way to start tuning into your body and my clients find they’re making changes that they may not have initially considered.  As we work together you’ll be helped to gain strength, release tension, improve pelvic floor function, and maybe just reduce aches and pains, if you have them.  

What are the benefits of Pilates? 

“Pilates is complete coordination of body, mind, and spirit.” – Joseph Pilates 

There are so many general benefits of Pilates, for example, it could be relief of pain or prevention of injury, improving your core strength, improving your posture, helping both your flexibility, your balance, your coordination and your body awareness. It helps relieve stress, and it really does improve your overall mental wellbeing with the deep breathing that we do regularly throughout the sessions.  

Principles of Pilates 

We achieve all of the above benefits through the six principles of Pilates. These are:   

  1. Concentration: we’re really concentrating through every single movement.  
  1. Control: we’re consciously and deliberately moving ourselves with control, and everything is thought through very mindfully.  
  1. Centre: we’re always activating the core of our body through every single movement. 
  1. Breath: we breathe deeply, and you will be guided through the sessions on how to breathe through every single movement 
  1. Precision: we really focus deeply on technique with every movement. Nothing is done without intent. You’re really taking your time as you move and all movements are done with precision, and that in turn will help you to reduce injury and reduce the risk of injury during the movements – in other higher impact practices it can be common to injure yourself because you’re not giving your body time to really think through what you’re doing.  
  1. Flow of the movement: every move is performed smoothly and continuously – in essence, it flows.  

So there we have it – Pilates in a nutshell. If you’d like more information about how I can help you reach your fitness and health goals through Pilates and nutrition coaching, then please do get in touch! 

mum carrying child on shoulders

Can’t squeeze in your regular workouts or movement you love to do? Here’s some tips to inspire you parents how to do more regular physical activity if you can’t always get to the gym or fitness class!

AlisonLoveofDance

I created my Mama Strength Pilates programmes based on the feedback from my clients and the mums in my life, and I’m talking to those of you who just can’t find the time to fit in the workout. How can you keep moving when you can’t get to the gym, fitness class or whatever you love to do to build the muscle, burn the calories, or just make time for yourself (but plleeeasee to try)!

Here’s some motivation to help you move more frequently before days turn in to weeks and weeks turn into months and you haven’t prioritised your energy, strength or stamina:

  1. Ready, set, go!: Get your boring stuff done with the motivation to move FAST – an actually say this in your head like you’re starting a race! Making dinner, weeding the garden, doing the shop (yeah the customers will be fascinated by you moving like there’s some sort of apocalypse coming) – you’ll get the circulation boosted as you move at speed. It’s crazy how this phrase makes us move!
  2. Wear your fitness gear on the family days out: I mean who wants to run in the push up bra? The clothes we wear are possibly going to inspire us to move in a different way, so we’re more likely to feel happy about getting sweaty in the clothes designed to let the skin breath – and it’s important to support the boobs through the active days out with a good supportive bra.
  3. Keep the music on: Blast the favourite tunes come rain or shine and see what happens to the family vibe. The times we’re in a funk in our household and one of us (meaning myself or the 6 year old) puts the tunes on and whoosh: before we know it we’re having a rave…and suddenly I can’t catch my breath whether through giggles or from the demands to pick her up and flip her upside down (my pelvic floor and core strength fully tested 😉 )

There’s so much more to say on this and essentially the key is to make fitness work for your lifestyle. Give yourself the chance to move when you can. Working out whilst baby is sleeping, finding the on demand workouts you like to work around your schedule, walk faster with the buggy…be consistent so you get into the habit of moving and before you know it you’re loving the benefits and reaping the health rewards of your work when you start to feel fitter, stronger and get more energy. If there’s one thing you can do for yourself is be kind to yourself and if you don’t feel like moving, don’t do it!!

Poor sleep, skin, mood, energy, digestion, problems with weight and/or feeling stressed? Why it might be time for a gut cleanse!

AlisonLoveofDance

Our gut plays a massive part in regulating so many hormones which affect our homeostasis – the regulation of the body’s functions such as temperature, blood pressure, pH levels, glucose concentration, and electrolyte balance. An imbalance in the gut can therefore affect us mentally and physically. If we want to talk about how we look and feel: a happy gut can support weight management, clearer, glowing skin and a boosted immune system with bundles more energy and stamina! Let’s look at some causes and effects of an imbalance in the gut, and how we can work towards a healthy gut ‘flora’!

First off, some fun facts about the gut:

  • The gut is made up of the mouth, oesophagus, stomach, pancreas, liver, gallbladder, small intestine, colon, and rectum.
  • 90% of our calories are absorbed here and it’s home to the largest density of immune cells in the body
  • Research is showing links between the gut and the immune system, the autoimmune system, the brain and also the skin.
  • It’s said that the gut and skin actually communicate with one another through the gut-skin axis.
  • The entire gut is home to over 100 trillion bacteria. That’s 10 times more bacteria than cells in the entire body!
  • There are over 400 different bacterial species in our gut
  • We have Funghi, yeasts and even parasites have just been discovered – some healthy!
  • A huge proportion of our happy hormones are made in the gut – but not many people think to look at how in balance their gut bacteria is if they are feeling sad or depressed?! Everyone’s gut is unique and a tweak of the DNA can give the gut a different function.

The gut balance can be significantly affected after illness, stress, drinking alcohol, or a course of antibiotics or medicines. Both adults and children can be affected.

A miserable gut full of bad bacteria can affect sleep, quality of the skin (possibly causing eczema or acne), mood, weight, stress levels and cause bloating or stomach issues. It can cause or aggravate auto-immune conditions, joint pain or yeast infections.

You can support the balance of the bacteria in the gut through fermented foods like kefir, kimchi and sauerkraut; by adding apple cider vinegar or miso to your foods; and by ensuring you are eating enough vegetables and fibre. 

In today’s world, with the rise of pesticides used on our food, ultra processed foods in our diet, toxins in the air and stressors on body and mind it is increasingly important for us to also add in additional gut support in the form of supplements – probiotics (good bacteria), prebiotics (food for the good bacteria so they keep thriving) and digestive enzymes (which help you break down your food to digest properly). Some are also suitable for children*

I support clients with a coached gut cleanse through a 30 day diet plan – whether it be to lose weight, feel great or to aim to clear up the skin to prepare for an event, a wedding, a holiday – or just to get some healthy eating habits in place for long term health support! At the end of the 30 days you’re highly likely to feel incredible – with the boost of confidence that comes with the GLOW!

With daily meal plans, removing foods which are considered to be inflammatory from the diet, and motivation to keep you on track, fitness options and the option of supporting supplements. *I highly recommend the nutrition range from Arbonne, which includes pre-and pro biotics (suitable for age 4+) and supplements which support the body with many different health goals. I’ve researched many supplements on the market and loved the Arbonne range for its vegan, good quality ingredients from a B Corporate, clean, planet conscious company. The 30 day cleanse gets some great results for anyone who tries it and STICKS TO IT! Contact me for more info.

Always check with your doctor if you have any underlying or pre-exisiting health conditions before participating in a controlled diet.

Why Pilates is often prescribed to mums in pain by health professionals

AlisonLoveofDance

The Pilates focus on core strength, flexibility, breath and mindful movement is commonly prescribed by health professionals concerned with musculoskeletal problems as one of THE most effective forms of pregnancy rehabilitation and holistic health promotion for mums. It’s the go-to solution to sort out the physical aches, pains and issues relating to issues experienced by mums following childbirth and in the years beyond, as kids get bigger and more physical too. Pilates is the perfect tool recommended by physios, chiropractors and osteopaths in various clinical settings. Here’s why!

I’m talking about remedial movement and rehabilitation following issues caused by for example:

  • repetitive strain injury from functional movement: repetitively picking kids up, slinging them on the hip, putting them down into the cot, sitting for long hours feeding – which can result in hip, shoulder, back joint and muscular pain;
  • distasis recti (separation of abdominal muscles some women experience as a result of pregnancy),
  • SPD (symphis pubic dysfunction or pelvic girdle pain);
  • Leaky bladder
Hands on back pain
Pilates is recommended by health professionals

The list goes on, right?

So how can Pilates help?

  1. Improved Posture: Pilates focuses on strengthening the core muscles, helping to support proper alignment of the spine and improve posture. Better posture = reduced strain on the muscles and joints, reducing issues associated with poor posture.
  2. Enhanced Body Awareness: Pilates emphasises mindful movement – everything is done with a smooth, slow and considered quality. By developing a greater sense of body awareness, individuals can clock and address movement patterns both during and outside of the Pilates class, that may be causing or exacerbating pain. This can lead to more efficient movement, better posture as a habit, and decreased strain on the body.
  3. Increased Flexibility: Pilates incorporates stretching exercises that target muscles throughout the body. Increased flexibility can reduce muscle tension and tightness, which are often contributors to pain and discomfort. Always try to warm up in some way before stretching – e.g. after a walk round the block or a (careful!) dance.
  4. Strengthening Weak Muscles: Pilates targets both large and small muscle groups, including stabilising muscles that are often neglected in traditional forms of exercise – especially focusing on strengthening the core with every movement. Back pain can be caused by weak abdominals for example, and in the UK, mums are unfortunately unlikely to get the support and education they need to rehabilitate the pelvic floor which can lead to issues not just in the immediate future, but into the long term future too.
  5. Injury Prevention: By strengthening weak muscles in the core and the whole body, Pilates can help to improve joint stability and reduce the likelihood of compensatory movements that can lead to future pain and injury.

Pilates is often prescribed as a form of rehabilitation by health experts for individuals recovering from injuries or managing chronic pain conditions. Its low-impact nature and focus on controlled movements make it suitable for people with various physical limitations. Pilates exercises can be adapted and modified to accommodate specific needs and abilities, allowing individuals to safely progress in their recovery journey.

Overall, Pilates offers a holistic approach to pain management by addressing underlying physical imbalances, promoting proper body mechanics, and fostering a mind-body connection that supports overall well-being.

If you have existing musculoskeletal pain it’s best to get checked out by a professional before taking part in group classes – or before switching on Youtube and picking up a recorded class where the instructor won’t see you. A Pilates instructor will assess if clients are fit to participate in physical activity before they work with them. It’s a good idea to see a Pilates instructor on a 121 basis to start with if you do have underlying health conditions, so the instructor can chat to you about your specific pain, and may direct you to a health professional for an assessment before working with you if they consider your symptoms to be severe. Once you’ve got the green light, 121s are a good way to get the foundations under your belt before taking part in a group, online or Youtube class.

Pilates could help reduce niggly aches and pains, twinges and even weaknesses in key parts of your body that make physical activity/ playtime etc with the kids a bit uncomfortable

AlisonLoveofDance

Have you got any niggly aches and pains, twinges and even weaknesses in key parts of your body that make physical activity/ playtime etc with the kids a bit uncomfortable – pain in your back, hips or knees for example? For me it used to be the thoracic/middle area of my back – twinges caused by hours of slumping over Baby O as I breastfed her.  We kind of feel we want to close in on them to make them feel comfy and nurtured, but we’re closing in shoulders and slouching, which is only going to aggravate and squish the vertebrae.  Pilates sorted me out.  I focussed on the right type of exercise to counteract the slouch and re-strengthen the compressed vertebrae. And woah.  The energy I have – and lack of illness – I know can be attested to Pilates.

My regular, long term clients also tell me the same.  Actually these are people of all ages at the gym I teach at (some are in their 80s!). They tell me they feel strong for the day to day stuff and like they have more stamina and energy through my classes.  What stands out is the transformation from their dedication to MOVEMENT…welll, not just any old movement – but Pilates of course! These people are taking my classes two or three times per week and have been with me for over 6 months.  The parents among my clients tell me how they don’t notice it being a struggle to pick up and play with their kids now – whereas before they notices the heave-ho.  If that’s not a testimony to the power of Pilates, I don’t know what is. Consistency is definitely key to futureproofing your body. 

Book your free 45 minute reduce your niggly pain session here

Here are three ways that Pilates could help:

  1. A good instructor will help identify areas of weakness and develop a programme of movement to strengthen areas weakened through lack of exercise or lack of focus on that muscle group.
  2. Pilates can help to stretch out tight or tense areas and identify antagonist muscles groups: where one set of muscles may need strengthening, another opposing set of muscles may need stretching.
  3. Pilates focuses on the breath, which is known to help increase relaxation in the total body and mind, and by focusing the breath to specific areas of the body, the breath may help to increase blood and oxygen flow to troublesome areas.

So if you’ve been starting to feel the twinge from the repetitive actions we parents do on a daily basis; feeding/leaning over baby and rocking them to sleep, putting them in the cot, picking them up and sitting them on your hip or to have a good old play around without feeling the heave ho, then perhaps you should see what the buzz is about. Chat to a Pilates instructor to get a regular programme of rehabilitative movement in your diary.

Back issues are such a cause of misery for parents, and stop them from having all the fun. I’ve got a free 30 min video of some regular, gentle back strengthening and mobility. Contact me here if you’d like to receive the video. It won’t be the magic solution, but might be a good starting point for regular movement inspiration to help.  I’ll always advise to get some physio time if a pain is debilitating and more than a ‘niggle’, and you’re unable to function because of it, before working with me.

If you want a regular programme of exercises to either prevent issues, nip your niggles in the butt, or to really get you some proper energy, strength and stamina for the long run, Mama Strength is THE place to start.  From just around £4.50 per session three times a week, this could be the perfect place to discover your future energy, strength and stamina.

Book your free 45 minute reduce your niggly pain session here

Book a free 45 minute call with me to talk through those pains, and I’ll give you a good actionable plan of fitness and nutrition to start getting on with, whilst we get to the bottom of what could be keeping you stuck in the niggles.

Stomach bug Recovery breakfast

Top tips to recover from a stomach bugs, viruses or illness this festive season

AlisonLoveofDance

Winter is the peak time for viruses, bugs and illnesses to lurk around, so I thought with my nutrition coach hat on I’d set about researching how to help recovery from stomach issues – for kids and adults. Might also help with the Christmas Overindulgences too!


✅ Stay Hydrated: Drink plenty of clear fluids, such as water, herbal tea, or electrolyte solutions, to prevent dehydration.
✅ BRAT Diet: bananas, rice, applesauce, and toast. These foods are bland and easy on the stomach. (I’m working out how to incorporate them together here! Banana rice pudding??)
✅ Ginger: natural anti-inflammatory properties that can help soothe the stomach – I let some ginger infuse in the hot water this morning.
✅ Peppermint can help relieve stomach discomfort. Try as tea or oil capsules.
✅ Probiotics can aid in restoring the balance of good bacteria in your digestive system. Consider consuming yogurt with live cultures or taking a probiotic supplement. (I recommend the kids and adult friendly pre and pro BioticSticks from Arbonne).
✅ Avoid Irritants: Stay away from spicy, greasy, and acidic foods, as well as caffeine and alcohol, as these can irritate the stomach.
✅ Rest: Give your digestive system a break by getting plenty of rest. This can help your body focus on recovery.
✅ Over-the-Counter Medications: Antacids and anti-diarrheal medications may provide temporary relief. Check with a health pro or the NHS website if you’re not sure what to take.
✅ Gradual Reintroduction of Foods: Once you start feeling better, reintroduce solid foods slowly and choose easily digestible options. Avoid large meals and opt for smaller, more frequent ones.
✅ Medical Attention: consult with a healthcare professional if your symptoms persist. You’ve got to listen to your body though right? You know better than anyone if something isn’t right.

Hope that helps – and hope you don’t need it! x


#digestiveissues #stomachbugcure #stomachbugremedy #Christmasoverindulgence #recoveryfromstomachbug #recoveryfromstomachvirus #recoveryfromstomachtrouble #dancingmama #dancingmamafitness

”…but I don’t have time for fitness’: short & sweet, little & often, and how fitness could help you through stages of the menopause.

AlisonLoveofDance

20 Plus a Day. Short and Sweet, Little and often. 

I was so chuffed to be invited to introduce my latest ‘challenge’ to the wonderful Kaleidoscopes, a peri – and menopause support group, recently at their monthly support meeting. It led me to share the benefits of an exercise ‘challenge’, which may be suitable and well designed to support women through this stage of life.  I developed my 20 Plus A Day challenge (#20PlusADay) to highlight that even 20 minutes of physical exercise, which can gently increase the heart rate,* could be more beneficial to the changing body, than a programme of one hour+ high intensity sessions on a frequent – or not so frequent (for the time poor amongst us!) – basis.   I’m particularly talking to those who don’t already have a fitness plan in place, or could be something to consider if you’re already doing one or two hours each week and would like to increase this.

Fitness and the menopause

Here are a few key points to highlight of how the body is transitioning through the menopause, and how fitness can support the symptoms and changes, and therefore why it’s a good idea to get ahead and start preparing the body through fitness during the peri-menopause phase:

  • The symptoms of menopause are quite often a result of estrogen imbalance. Exercise is proven to be a powerful practice to combat these symptoms – getting your heart rate up for at least a half hour every day helps boost estrogen levels, which can help take the edge off.
  • Muscle tissue depletes faster as we transition through menopause and beyond – strength based training is highly recommended to keep replenishing and maintaining muscle mass.
  • Increased risk of osteoporosis in the years following menopause – exercise boosts the circulation of blood through the body, nourishing and strengthening the bones, and strengthening the muscles, will also support the bones.
  • Body shape or type is likely to change. Women feel and look physical different as belly fat can increase and be harder to shift – Light aerobic, cardio activity and strength based training is proven to be more beneficial at burning belly fat than long, endurance fitness types such as running.  

Pilates is a key go to fitness type for women transitioning through peri-menopause into the menopause as Pilates focuses on strengthening the muscles and joints, burning body fat, helping to develop muscle mass with the right diet, and some Pilates exercises provide a gentle cardio benefit.  The continuous movement and breath work involved in Pilates will increase circulation and kickstart the metabolism in the body, helping with fat and calorie burning goals. 

I designed the #20PlusADay challenge with two targets in mind:  

Short and sweet – As the research shows that shorter bursts of activity are more beneficial than long, endurance fitness types for women experiencing the menopause; and/or

I don’t have time for fitness – people who struggle to find time for a dedicated fitness plan, or who already have maybe a favourite fitness class once a week, and would like to increase activity, showing how we can make fitness more manageable, to prove we don’t have to specifically get our lycra on or even get in the car to go to a gym.  We can build fitness in small, manageable chunks of time as frequently as possible. Sometimes we don’t have to make it a big heave-ho to fit in the fitness, which can, to some, seem impractical – to some – impossible!

20 Plus a day could be interpreted as eg 20+mins walking, light jog, 20+ reps of press ups, squats, or 20 secs of plank after a warm up and if 20 is feeling too tame, you’re not noticing a difference in your fitness level, or you have more time, why not increase this to 30! This challenge is the springboard to build upon and make fitness a regular habit. Start building up intensity in those 20 mins and work towards the recommendation of a minimum of 30 mins 5 times a week. Contact me if you’re not sure what would work best for your body*

Make fitness manageable for you. Try my 20 plus a day challenge #20plusaday and see what health and fitness goals you can achieve in 2023 through ‘little and often’.

Ways to make a start this February:

⚡️ Mama Strength Spark – see what a month of unlimited online Pilates can do for you;

💪🏻 121 options to fit around your schedule in person in my studio Buckingham, or online options available;

*check with a medical pro if you’re suffering from any pre-existing health condition, have just recently had a baby, or are recovering from an injury. Contact me here if you’re not sure and would like to chat more.

More suggestions about how to make the 20 Plus a Day work for you, inspiration for how to mix and match different movement types, and how to interpret the 20 Plus a Day can be found on my social media platforms – search @dancingmamafitness on Facebook and Instagram.

Will you try the #StoreCupboardChallenge

AlisonLoveofDance

Did you see my #StoreCupboadChallenge?

I made the most of every essential in my store cupboard and freezer and my Oddbox*, without doing a big supermarket shop for the week! I probably saved £40 on my food shop by only buying the milk/juice/bread/breakfast staples – oh and popcorn and jelly beans on a cinema trip (essentials, though right?). 

I’ve done a lot of work to build up my store cupboard so I could still make sure we got the right nutrients for the week and I’d got some good meals left in the freezer from previous meals.  We’re a plant-based household, so it’s not like I was going a week without meat anyway, which can push up the food bill, though of course, so can the good vegan processed alternatives.  I worked through the previously bought processed freezer foods that were still lingering there so it wasn’t just living on veg and noodles for the week.  I also had some evening events with some canapés to help me last longer between meals, but we still had usual good portions of food everyday – plus my Baby O gets her free school meals still, so I get the run down from her on what she’s eaten (or not!) in school. I made sure she got fed well too. I just cooked more consciously for the week!

Here are my takeaways from the #StoreCupboardChallenge:

Oddbox Fruit & Veg Box
  1. I’ll think twice before buying the more frivolous treats that aren’t on my shopping list – I avoided the unplanned temptations by not going to the supermarket for the week;
  2. Massively reduced waste and I was being really careful with ingredients to make them go further;
  3. I discovered some delish food in the freezer I’d forgotten about so it wasn’t all boring;
  4. but yeahhh – some meals were pretty basic (jacket potato baked beans stylee!), but we’re so programmed to have the food we want at our fingertips – or to have the fast food can be so cheap, easy…and fast. It was quite humbling to go right back to really simple basic whole food cooking for the week without the ‘luxuries’;
  5. Saved a huuuuge amount of money for a week, so I can quite happily go for a guilt free meal out as a treat sometime soon – especially as even a meal for me + little one can equal a week of food shopping; and
  6. I found some new recipes and got creative – googled a few on BBC Good Food. Enter in the key ingredients and it finds recipes that match the ingredients (felt like I was on Ready Steady Cook); and
  7. it’s got me thinking more cleverly about my next big shop – what can I make sure I stock up on if I decide to cut my food bill again – might even have a go at the challenge once a month!

So are you going to try the #StoreCupboardChallenge? Let me know how you get on!

*use this code here for £10 off your first Oddbox. I’ll get £10 off too 😉