Social interaction and bonding, whether with peers in the same group, team or class, or with a partner or a child, all have been shown to be beneficial for your health. Emotions such as affection and trust characterise bonding.
Group fitness classes bring a social element to exercising which helps with motivation and commitment. The bonds that you build with instructors and other members should grow stronger over time. [Read more…]
Should we or shouldn’t we plank?
Planks are a phenomenal exercise for core strengthening, but only if done correctly. Holding a plank will engage multiple muscle groups simultaneously, and in doing so will work more than just your core, by also working the glutes and hamstrings. A plank supports correct posture and improves balance. [Read more…]
Taking a break can be good for you.
The holidays are coming and how are you going to juggle everything from family, social events, cooking, shopping and even the wrapping? During this festive period, it is often difficult to make exercising a priority. Please don’t beat yourself up over this, as taking a break from your workout routine is not a bad thing and chances are that you will probably more than make up for it in the New Year. [Read more…]
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.
Shiatsu massage what do we mean by that?
Shiatsu massage, why would we need to that add to our lives? If you think it sounds a bit woo, woo! Think again!
Do you feel frazzled by the endless to-do lists and worries on a repeat loop in your head? Long term build up of stress and tension? Or feeling angry, frustrated, sad, anxious, overwhelmed, or just plain out of sorts?
Does this ring any bells?
Have you just nodded your head in agreement to any of the questions above?
Holding onto stress can often appear as niggling aches and pains in our body. Is you body and mind crying out for some TLC?
Treat yourself now!
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, helping to free pain from the past.
Clients find Shiatsu massage a comforting resource during times of transition and change – moving house, bereavement, divorce, career changes, life direction challenges, times of stress, lack of confidence and just not feeling like yourself.
It can also be a wonderful, beneficial addition to your health and wellness activities,
Still not sure it’s for you?
Shiatsu bodywork is great for relaxation or to help with a specific set of symptoms for a certain period of time too, as well as being a part of your regular self care routine. It helps with a wide variety of physical conditions.
• 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
Wow! How does Shiatsu do this?
It’s the magic of the energy systems in your body and the power of positive touch! Plus acupressure and gentle stretches to move and balance these energies in your body, taking you to places of stillness and spaciousness. And in this space your body rebalances itself and you start to feel better.
A note from, Helen
I am looking forward to working with clients at The View Studio, helping you to look lighter, brighter and more in touch with how you are feeling. The 10 minute head and shoulder massage will be an opportunity to gift yourself some TLC, help you feel less frazzled and ask me questions about future hour long sessions.
I specialise in women’s health including menstrual health, fertility, and menopause. I have also completed advanced Shiatsu training in pregnancy, birth and beyond, including teaching techniques to birth partners.
Mark your diary on Thursday 13th October, there will be FREE Shiatsu taster sessions (10 mins head and shoulders) between 11.30am-3pm and 4pm-7pm, pop into The View Studio for some well deserved Me Time, or sign up before then via our sign up sheet at the reception desk.
You’ll leave feeling lighter, calmer and more balanced.
Running in St Andrews is a glorious thing: endorphins for miles, the cleansing purge of perspiration, a playlist full of guilty pleasures, and the North Sea breeze in your hair. It’s no wonder West Sands played host to the cast of Chariots of Fire.
But for some people, running in St Andrews comes with a price tag. Sore knees. Aching hips. Shortened hamstrings and tight hip flexors. The good news is that it doesn’t have to be that way. Bodies are remarkable machines and with proper footwear and routine maintenance, it is possible to prevent and rebound from injuries. It is possible to find joy in running and enjoy all the pleasure without the pain.
Everyone needs good posture and a strong core to avoid back pain and move freely through their day but for men and women who are training for a race, posture and core strength are crucial for success. Did you know that combining the strengthening discipline of Pilates with a running regime is one of the most effective ways to improve posture, strengthen your core, prevent injury and elevate your ability to run? It’s true. And this Saturday, Claire Birch wants to personally show you how.
Tell us a bit about yourself.
My name is Claire. I left the RAF 4 years ago and now work part time as a Pilates instructor and personal trainer. It keeps me active and allows me to meet new people. My old job with the RAF was very exciting and demanding and I have since learned that I am no good at full time desk-bound work. This is the perfect mix!
Why do you love running?
It’s a great (and cheap!) way to relax and shake off stress. The added benefits are getting lean and being able to challenge yourself endlessly. There are new goals everywhere you go.
Besides equipping people to care for their bodies, what about the Runners Workshop are you looking forward to most?
I am so excited to bring together people who share a common passion. The participants will not only learn from me. I have found that people’s shared passion breeds a desire to do what they love more and to take on challenges together. Often people make new friends along the way. Saturday is going to be a great time.
If you have goals to run this year, don’t run your body into the ground as you train. This Saturday’s workshop is for you. Claire will equip you with personalized tools to care for your body as you take on your goals. Join her at the studio from 12:00-2:00pm. Book a spot today.
Join us for our first ever Vinyasa Flow Yoga workshop in the beautiful surroundings of the tropical marine area in St Andrews Aquarium – right next door to The View Studio.
Find your flow amongst the brightly coloured tropical fish and experience the sound and vibrations of a live cello composition. The combination of the style of vinyasa flow yoga and cello sounds encourage movement and growth appropriate for this moving yogic practice.
Book your space now: SIGN ME UP
Vinyasa Flow Yoga Special Celebratory class at The View Studio, St Andrews – in the Aquarium.
P.S. We’re celebrating that The View Studio has been open for two years, and we’re so happy to be offering a wide range of classes to suit everyone so you’re welcome to join us afterwards for cocktails at The Adamson from 9pm.
What is a Vinyasa flow yoga class?
A dynamic yoga class where the movement is synchronised with the breath. Each pose flows into each other almost like a dance.