Ok so pantomime season is behind us, but let’s bring your attention to your very own behind. We all would like a firm, lifted bottom. Did you know that a toned backside comes with some major benefits that go way beyond having a shapely bottom. So why are strong glutes so important? And how can classes at The View Studio help you strengthen them?
Definition of your Glute Muscles
You may have heard your instructor mention your “glutes,” we’re referring to three distinct muscles, as shown on this diagram:
Gluteus Maximus. This is the largest muscle of the three glute muscles and a real workhorse of your glutes. It’s the largest muscle for a very good reason—not only does it drive the big moves in class like squatting and jumping, it also helps with more functional moves like standing up out of a chair of even sitting down into a chair.
Gluteus Medius. This important gluteal muscle covers the area on the side and back of your pelvis. It assists with internally and externally rotating your legs and also helps you balance on one leg by stabilising your hips.
Gluteus Minimus. This small gluteal muscle maybe small but boy is it mighty! It also plays an important role. It works together with the Gluteus Medius to help stabilise your hips and rotate the leg inwards.
Why It’s Important to Strengthen Your Glutes?
When you have weak glutes, the rest of your body suffers. Your glutes have the important task of balancing and stabilising the entire body. Sedentary work which involves long periods of sitting at your desk or driving in the car cause your bottom muscles to turn off and stop working as efficiently as they should. In fact, we reduce the flow of blood to this muscle group as well when seated. This then creates imbalances in the body, which in turn can cause injuries.
Some typical issues caused by weak glutes include pain in your hips, low back, and knees. Also extremely likely to experience sciatic nerve pain, IT-band syndrome, and more.
When you have strong glutes, they help to support the rest of your body when you’re walking, running, getting up out of your chair. Your posture is enhanced, strong glutes help to align your pelvis which in turn makes you stand taller. Wherever you want to go in life, having a strong, balanced behind will help you do it even better.
How do I get strong glutes?
Attend a class at The View Studio. The classes at The View Studio be it, Barre, Pilates or Yoga always feature work on the back body, specifically targeting the glutes and the surrounding muscles from all angles. All our workouts concentrate on building body balance, your glutes are engaged throughout class—during prone in Pilates, Barre work at the Barre and Core Work in Yoga. To put it simply, by the end of any of our classes every part of your back body will have worked.
Less is More. Next time you are working out, take a moment to slow down, focus and really activate your glutes. Whatever move you are doing, if you are not feeling the work in your bottom, more than likely momentum has taken over, which means other muscles are being recruited to perform the action.
Sit Less, Move More. Sitting really is the new smoking. Sitting on your bottom all day really is the worst thing you can do for your glutes, so try to incorporate movement throughout your day. 5 minute walks around the office, some exercises from our Desk Reviver Pilates class or even a quick lunchtime run. Even if time is precious, just standing up and using your desk to do 20 squats will wake up your glutes. By interspersing your day with these frequent bursts of activity will not only remind your bottom muscles that they have a very important job to do, they will also become much stronger as a result.
To sum things up, having a toned, lifted bottom is amazing, however remembering what strong glutes will do for your body is even more incredible.
No excuses, as just 5 minutes of exercise a day (whether that be cardio or Pilates) can improve your health and increase your lifespan.
Here are 5 great Pilates exercises for you to do at home or anywhere else that is suitable. Get caught short and can’t do them all together, don’t panic as you can do these at anytime, separately or together and in any order. Maybe you will pick one to do after putting on a wash and then another one later before preparing dinner and so on.
This first video is designed to sculpt the arms and help prevent or get rid of those ‘bingo wings’.
Secondly is the leg strengthener.
Our next daily video focus’s on the Glutes (Buttocks) in a supine position.
Fill another minute of your day with some mat work.
Finally the last video is designed to work the Glutes again, but this time in a standing position.
Once again remember that these exercises can be spaced out throughout the day and can be completed in any order.
Why not take up the challenge of just 5 minutes a day? If you already do Pilates regularly then why not add these extra 5 a day to your schedule to reap even more benefits. If this gives you a taste for Pilates, then book a class at ‘The View’ studio.
Do you sing in the shower or croon along to the car radio, yet have never had the confidence or opportunity to take it any further? Well, now you can!
Roar Academy is opening in St Andrews on Tuesday evenings from 8.30pm to 10.00pm at The View Yoga Studios from the 17th of January and local Roar Academy Leader Yasmin Worrell is inviting anyone interested in joining to try a free 90-minute taster session!
“Roar Academy is very different to the more traditional choirs and choral societies,” explains Yasmin. “We sing our own, special arrangements of feel good chart and pop songs. You don’t have to read music and there are no auditions. We get invited to perform at some really exciting events and raise lots of money for charity. ”.
Roar Academy welcomes everyone, and its uplifting ethos of fun, friendship and community spirit is a big part of its attraction.
“It’s amazing that most people who come along to try out Roar Academy don’t necessarily think they are very good singers at all,” says Yasmin. “We firmly believe anyone can sing, and the beautiful rich sound the choir makes after just a few rehearsals is incredible. As well as giving people the chance to reawaken their love of singing, being in Roar Academy is a great way to meet new people and enjoy some ‘me’ time each week. We’ve got lots of exciting performances in the pipeline too!”
To book a place at the FREE taster session or find out more about Roar Academy email us at firstname.lastname@example.org.
We all have phases in our lives when stress and anxiety can seem somewhat overwhelming.
Aiming for a stress free life in itself, can prove to be…well quite stressful!
I count myself lucky that I have a relatively stress free job, one which I am very passionate about and I get to hang out with inspiring clients on a day to day basis. However life is chaotic and does throw in rather a few plot twists and my own personal reaction to these curve balls is to become stressed and anxious – and you know what, I am ok with that!
I have realised that I am not alone, and suffering from anxiety and stress is not a bad thing. It’s how we choose to deal with it. Recently I have been suffering from a spate of anxiety in the morning, rather than let it spill over into the rest of the day, I turned it on its head and took the steps to understand why I was feeling anxious in the morning.
On awakening, our bodies produce a hormone call cortisol, which is released when it’s time to wake up. Cortisol is also released in our bodies as a response to stress. I have now charged my morning anxiety with a burst of positive thinking and acceptance, telling myself, ‘This is just my body’s natural response to waking up and releasing a burst of cortisol.’
Here are my top 5 simple tips to accept your own stress and anxiety
1) Go for a walk, allow yourself the first 5 minutes of the walk to worry and then bring your focus to the present. Notice your surroundings, listen to the sound of your footsteps, inhale deeply and smell the air.
2) Keep an excitement/ gratitude journal
It doesn’t need to be a long winded affair, just a sentence morning and night. Set your intention for the day and write one sentence after waking up outlining what you are excited about/ looking forward to. Keep it simple, something as exciting as looking forward to Blondilox’s new Winter blend porridge for breakfast. Or looking forward to reading my new book later.
Before bed write one sentence that outlines what you are grateful for from the day. For example, grateful for seeing my barre buddies shake and quake at the barre this evening with me.
As you drift off to sleep keep these two sentences in your mind.
3) Shake it off
Anxiety and stress means we spend a lot of time, overthinking. Well, I know I do! Step away from what you are doing/thinking, put some banging tunes on and have a dance around the kitchen, try our AUTUMN PLAYLIST. Let your body move, open up your chest and stretch out your arms.
After waking up and reminding yourself about your body releasing some cortisol, take 2 minutes to focus on your breathing. Inhale for 3 counts, exhale for 5. Let the inhale expand your rib cage and fill your lungs rather than lift your chest and as your exhale let your ribs draw across and down.
Bookend your day with 2 minutes breathing focus in the morning and 2 minutes before you go to sleep.
5) Sprinkle some sparkle into you everyday
It doesn’t necessarily have to be throwing glitter around, that does help though. Put your phone down, let your shoulders relax away from your ears, look up and connect with the world around you. What can you see, or what do you notice. For me enjoying a good old catch up with friends over a coffee or hot chocolate with my phone on silent adds sparkle to my day.
As you nod off to sleep, say to your lovely self, “I am loved, I am supported.” You really are and have helped to build a wonderful community at The View Studio.
December is upon us and in the midst of frantically looking for Christmas presents we are also very excited about our new booking system with Glofox.
You can now register yourself with our new booking system via the App or Website Portal. If you have cancelled your standing order or Paypal recurring payment, please click on the link to set up your new online recurring payment with Stripe, downloading the Glofox App ready for January payment:
Or if you don’t have a Smart phone and would just prefer to register via the web portal, please click here
If you would like for us at ‘The View Studio’ to register you, please let us know and we will be more than happy to add you through the dashboard on our laptop, ask us next time you are in for class.
To help us manage and improve our bookings and cancellation of classes service we will no longer be offering the permanent place options in class. Every client must register and book a place in a class and this can be managed via the members app or web portal. Please book into your chosen class for a few weeks or months in advance and remember to book your catch up class for the two week closure over Christmas.
If you have any queries, questions or would just like a Christmas chat over what presents to get, please email email@example.com or call 0797 4797 992.
Have you heard of Blondilox? Laura Kate is the brains behind these porridge blends. This month we are highlighting Laura Kate’s Festive Ginger Biscuit recipe and caught up with Laura Kate to learn more about where her concept for bespoke porridge blends started.
Blondilox is a great name, how did it come about?
Thanks! Blondilox is where you can ‘create your own’ bespoke porridge blend online. Blondilox was born after I had a complete burn out, which led me to suffer with a few health issues including battling an eating disorder. Through my passion for health foods and personal recovery I started Blondilox. You can read my full story here.
How do you stay active?
When I was at the height of my illness my body was so burnt out that exercise was just not possible for me, this was really tough as I love being active but I just didn’t have the strength. Earlier this year as my body started getting stronger I eased back into Pilates classes. Suffering a physical and mental illness has made me extremely grateful to now have a healthy mind and strong body which allows me to stay active. Not being able to do any exercise taught me how important exercise is for mental and physical strength. Pilates is now one of my favourite ways to stay active and I appreciate how important Pilates is for my core strength and my posture. I’m looking forward to continuing on building up my strength in 2017 with Pilates.
Porridge is such a lovely warming breakfast, what are your top tips for seeing you through winter?
Well, the winter season is well and truly upon us! I am always super aware of trying to keep myself as healthy as possible during this time of year. I feel the cold a lot and I do struggle with the shorter days. Here are a couple of my healthy tips this winter…
Lunch- tick, or dinner –tick (I love making into a huge bowl adding noodles and vegetables.) It adds flavor to anything and everything and miso has so many known health benefits.
M&S long sleeve thermals (Aka my lifesaver)
These are my lifesavers through winter, I have one in just about every colour. Have a wee look here…You’re welcome J (It’s honestly my life saver and go-to during cold weather!)
Ground ginger or fresh ginger- it is a spice I LOVE all year round. It’s such warming flavour and works as an anti-inflammatory in the body. I love to grate fresh ginger in hot water with a slice of lemon and of course my Winter Blend porridge has ground ginger in the mix!
So if you are in need of a warming boost, and benefit from all the other amazing health properties of ginger, check out my recipe below
Festive ginger biscuit recipe
Here is a wee recipe to make some yummy festive biscuits using my WINTER BLEND.
- Winter Blend bag mix (Makes around 15-20 biscuits)
- In a pan melt 1 tablespoon and half of coconut oil
- Add in 2 tablespoons maple syrup
- 1 tablespoon of nut butter (I use almond butter)
- Stir in a teaspoon of grated or finely chopped fresh ginger
- Let this melt together and take off heat and pour oat blend in pan and mix together
- Shape into mini cookies
- Bake for around 25/30 minutes at 180 until golden brown.
You can get your hands on the new Winter Blend at our View Studio shop.
Shiatsu – A Gift of Bliss this Festive Season!
If the festive season is a hectic time for you, why not book some relaxation time into your diary? You get to have a lie down too!
A little reminder about Shiatsu……
It’s bodywork is great for relaxation. It is a wonderful, beneficial addition to your health and wellness activities. It helps with a variety of physical and emotional symptoms too.
- 89% of Shiatsu receivers felt calmer & more relaxed
- Up to 60% of regular Shiatsu receivers slept better
- 86% said that Shiatsu was effective in treating stress and tension, structural and postural problems, low energy and fatigue
This ancient therapy, practiced on a futon and fully clothed, really is great when it comes to how you feel in your emotions and your mind.
Time to relax and revitalise with Shiatsu!
Gift yourself or a friend some much needed TLC this festive season. Relax and revitalise with some Shiatsu bliss this winter and discover its great health benefits!
With the festive Just For You voucher – 40 mins. session for the special price of £20! you get a deeply relaxing treat for friends and loved ones needing some extra TLC or an energy refresher as they go into the New Year. A great introduction to Shiatsu and its health benefits too. Or maybe you’ve been thinking about trying it and want to put one of these on your Xmas wish list!
It eases the tension and pressure and so you can just “be” for a while. Boosting your physical and emotional resilience for the winter season and New Year.
Or enjoy a full 1hr 15 mins Treatment experience
Then Vital Spark Shiatsu Gift Vouchers can also be purchased for £45 for a full session (or £40 for those new to Shiatsu), and includes FREE postage.
Vital Spark Treatment Gift Voucher Orders must be made by Wednesday 14th December to allow time for delivery to your chosen address. All gift vouchers include FREE postage. Email firstname.lastname@example.org or call/text 07914 725460 to order vouchers or to book your session.
On Sunday 20 November, we will be opening the studio for a relevant and timely workshop with the lovely Claudia. From 2-4pm, she will guide guests through a 2-hour practice of mindfulness and movement. We took a moment with Claudia to discuss her workshop.
WHAT IS MINDFULNESS?
“Mindfulness is a practice in training the mind to remain in the present moment. In practicing mindfulness, one can purposefully turn one’s attention to his or her breath and sensory experience and experience relief from anxiety and stress.
“Mindfulness reminds us to be patient and gentle with ourselves, to be happy when we notice that the mind has gone time travelling, and to turn attention back to the breath, to the body, to the present moment. By incorporating movement, we can actively practice stillness of the mind whilst listening to our moving bodies.”
WHY DOES THE PRESENT MATTER?
“The past is gone and future is not quite here. It’s important to remain in the present. It not only affects the future; in the present moment, you can come to terms with the past. The present is all we have.”
HOW DOES MINDFULNESS WORK?
“The practice trains the mind. It requires repetition, repetition, repetition. The untrained mind can be like an untrained puppy, prone to distraction and erratic behaviour. Most people will acknowledge that living with an untrained puppy is not peaceful. Untrained puppies can stir up a lot of stress and anxiety. So can an untrained mind.”
WHY PRACTICE MINDFULNESS & MOVEMENT?
“People practice for many reasons. The main one is to cope with increasing levels of anxiety and stress at home, at school, or at work. Once you get into it, you can practice mindfulness anywhere, anytime. It always makes sense. We are nearly always in motion!”
WHAT ARE SOME OF THE BENEFITS OF MINDFULNESS & MOVEMENT?
“If done regularly, it can manage and maintain physical and mental health. The mind can feel very loud and hectic sometimes. The combination of mindfulness and gentle movement calms things down so we can hear our wiser selves whilst still in motion.”
WHAT CAN GUESTS EXPECT FROM THE MINDFULNESS WORKSHOP?
“Expect a lovely, easy body stretch, core strengthening exercises, and full body circular stretches. Expect to learn practical ways to manage anxiety and stress. Expect to leave feeling nourished and refreshed with tools to support and maintain health and happiness.
This is a workshop that everyone can benefit from. If you want to dial down the stress in your life, pencil November 20th in your diary and book your spot today. We’re looking forward to hosting you.