For our one year anniversary, The View Studio celebrated by hosting a Lululemon Pop Up shop. The sunshine was out and we got to enjoy being even closer to the stunning view whilst browsing some very gorgeous workout clothing.
Riki Shore has worked as a pastry chef, a wedding cake baker, and a food blogger specialising in gluten-free foods. She currently works as a personal chef. She can be reached at email@example.com for more info. Riki, suggests this quick and simple recipe, which is a mash-up of ideas from two of my favourite cookbooks: A Change of Appetite by Diana Henry and Lemonade by Alan Jackson. Serve this with steamed rice and a green salad for an easy weeknight meal.
4 x 125g salmon fillets, skin-on
4 tablespoons / 60ml soy sauce
1 tablespoon / 15 ml caster sugar
2 tablespoons / 30ml mirin
1 tablespoon / 15ml dry sherry
Sesame seeds, to garnish
Everyone has abdominal separation. Diastasis recti happens when there is a gap of 2 fingers or more. Abdominal separation is most common after having a baby. What happens during pregnancy is the six-pack muscle (Rectus abdominis), which runs down from your breastbone to your pubic bone, is joined together by a fibrous sheath called the Linea Alba. This mid-section of the body stretches and expands to allow room for the baby. The muscles don’t actually split; it is more an abdominal “separation”. A bit like a piece of cling film coming apart.
The result of this separation is that the ‘core’ becomes increasingly weakened, a less stable pelvis, and an overall reduction of functional strength. Weak core muscles and an instable pelvis are a perfect combination for poor posture and low back pain.
Before skipping this article thinking it’s more related to post baby ladies. Abdominal separation isn’t just isolated to the postnatal lady. For example people with muscle imbalances, those working in a job with copious amounts of heavy lifting can get diastasis recti (correct Latin name for abdominal separation). For this other group of individuals it can be caused by a number of factors genetics, or excessive abdominal pressure.
There is no ‘quick’ fix for repairing abdominal separation and doing lots of curl ups is certainly not the correct answer. In fact, curl ups will make your abdominal separation worse. Focusing on just the abdominal muscles in an effort to ‘fix’ the separation will also not resolve the issues.
Muscle imbalances are caused by:
The good news is, if you have abdominal separation or suspect you have abdominal separation, the View Studio can help. Our classes are designed to realign the whole body, strengthen the muscles to help stablise the core. We talk about the ‘corset’ a lot in class. The deep abdominal muscles act like a corset around you protecting your lower back. The first step to improving abdominal separation is taking the modification that is on offer in class.
When starting classes either postnatal or otherwise these are some points to consider when treating abdominal separation:
It is good to look at the broader picture. Taking a full-body approach to get the whole system working and functioning in a more efficient way and implementing a healthy lifestyle as part of your daily life.
As discussed earlier, most women with post-natal abdominal separation think the only way to heal the separation is to work their abdominals harder. This is actually counter intuitive and not the time to be gung-ho. Instead, our classes at The View Studio recommend embracing subtle bodywork and modifying a few exercises so that you build strength from the inside out.
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Sign up here for your free gift, top tips for eliminating back pain, toning the tummy and great posture? https://clairemockridge.com/pregnancy/fitness-classes/
Welcome to The View Studio newsletter – a free monthly resource of information, education and advice for clients and those interested in Pilates and fitness classes and a healthy lifestyle.
For those of you who had the benefit of having the Bank Holiday off, I hope you had a good break and maybe found some time to get out in the garden. I was down in London, taking some gardening inspiration from the Chelsea Flower show. I realised after each day how much walking is required in London and thought how much my Nordic walking poles would have helped me get around, support my back and give my arms and tummy a work out at the same time.
Some good news about Nordic walking and The View Studio, the clothing shop Sweaty Betty in Edinburgh have asked if I can teach a taster Nordic walking class to all their staff in the store so they can go on to promote the benefits of Nordic walking to their clients.Click here to read more about Nordic walking classes in St Andrews. The client spotlight below focuses on Nordic walking, what it is and why it is a great work out.
Having had a dog for 17 years I had enjoyed walking outside whatever the weather and never found the need to go to a gym, walking three to four hours a day outside. However after losing the dog I found I got out of the habit of regular daily walking or exercise and couldn’t find a consistent replacement exercise that I enjoyed regularly. It wasn’t until I tried Nordic walking that I discovered something I enjoyed, didn’t give me the joint pain that running or hill walking often did and gives me the opportunity to get out every day to exercise, wherever I am.
With the help of Nordic walking, as part of a regular fitness routine, I have so far lost 35lbs or 2 & a half stone. I started slowly with one class a week and a longer walk once a month. But now I have the energy and enjoy taking my poles to go Nordic walking 2-3 times a week. As a result I feel more energetic, less tired, sleep better, especially after being out in the fresh sea air Nordic walking at the beach evening class. Over all I am generally fitter and have far better stamina.
Other benefits I have noticed are an improvement in my mood, and hormone balance. A few months earlier my GP advised that I had commenced an early menopause but since introducing Nordic walking along with other regular exercise routine, my symptoms have much reduced and my mood swings gone.
Not only have I lost weight but more noticeably toned up and lost inches, dropping three dress sizes in 6 months, resulting in lots of positive feedback from friends and family who can really see the difference. It is not just my legs but arms, particularly my bingo wings that have toned up and lost two inches in size.
Best of all, I have made some really good friends, enjoy the social interaction as well as the exercise, that is not exhausting but energising and fun and easy to do.
SIGN UP to a Nordic walking class now, new early morning classes and evening classes on the timetable. If you are a new client take advantage of our NEW TO VIEW client card, 10 pre-paid classes for £40
To celebrate the arrival of summer, in collaboration with St Andrews Aquarium when purchasing a WITH A VIEW card at £70 for 10 pre-paid classes, we are offering our clients the opportunity to feed the Peckish Penguins, or experience Meerkat Munchies for free.
If there are any classes or times you would like to see added to the timetable, email me with your suggestions.
Have a great day.
Welcome to The View Studio!
A warm welcome to all our new clients, we are looking forward to meeting you at our classes from Saturday 3rd May . The View Studio is a boutique fitness studio which provides a magical setting by the sea for our clients to relax, re-balance and restore in mind, body and spirit.
Our Ballet Fit, yoga, Pilates and Nordic walking classes are designed to promote a healthy lifestyle, improve posture, develop core strength, lengthen and lift the body.
All our classes are tailored to any fitness level, plus our small class sizes guarantee individual instruction, almost like having your own personal training session!
Stay connected with The View Studio and “like” our Facebook page for the latest updates.
Opening week offers
Our opening week is Saturday 3rd May – Saturday 10th May, pop in for a free class during that week and find out how our Pilates and fitness classes can leave you feeling energised.
Simply let us know which class you would like to try and automatically be entered into our free prize drawer to win a Clarins facial at Chesterhill beauty salon or a goodie bag filled with beauty treatments.
Founding Client Special Offer!!
Be one of the first to join The View Studio community and enjoy a special rate. For life.
Before we open our doors, we’re offering you an unlimted month of classes for £55 (auto renew). No commitment required. (This membership will increase to £65 when our doors open on 3rd May)
Welcome to our new online home!
I am thrilled to launch our new website for The View Studio.
Please take a look around and let us know what you think.
The View Studio
0797 4797 992