March Activate Newsletter
In this newsletter:
- Have a pain in the neck?
- Exciting New Classes Update
- Studio fee changes
- Mini-Workout of the Month: Core Strength and Posture
- And a Number to Remember!
Hello all,
We are well into the year now, and it has been a busy time. We are planning to increase our evening Pilates and Exercise rehab session spots with new Pilates instructors, Madeleine Heath, who is studying Physiotherapy. Please make her feel welcome. We look forward to hearing more about Madeleine soon.
We have made slight changes to the main studio to make room for an extra higher ‘rehab’ reformer and a wundachair with handles. We are looking forward to challenging new exercises on this chair!
We wish to announce that the Barbara and Christy will be swapping their Thursday and Friday Pilates studio mornings, so Christy can offer Physio consultations on Thursday mornings and do Pilates exercise rehab on Friday mornings. Barbara will join Moira and Susie in the Pilates studio on Thursday mornings now, from the beginning of March 2025.
Look out for some new group classes which will start in March. We want the benefits of exercise to also be FUN! Please see details below.
We are looking forward to another great year, assisting you reach your health and fitness goals.
Warmly,
Susie and Activate Team
Ouch! My Neck Hurts!
Pain and stiffness in the neck is a common complaint for some of us. Most of the time it is manageable and will resolve with rest, stretches and changing lifestyle causes. Improving your posture or changing that old flat pillow may do the trick. Physiotherapy manual therapy has also been shown to be effective in managing some causes of neck pain and headaches.
However for some the problem relates to underlying changes from injury or degenerative issues in the cervical ( neck) intervertebral discs or facet joints. While much less common than in the lumbar spine, “cervical spine nerve root irritation” can be a very painful, with symptoms like aching, pins and needles or numbness radiating into the arm, thoracic spine or to the head. In plain language it means a pinched or compressed nerve in your neck.
Exciting New Classes
We are looking forward to offering new group classes in the new year from 11th March 2024. Thank you to those of you who have let me know about your preferred time and type of class.
ZUMBA IS HERE AT LAST!
- Zumba Gold ‘Taster’- a low impact FUN cardio class.
- Susie will run a 5 week trial– Tuesdays 11th March 630pm-715pm and Wednesday 12th 1045am-1130am. Chose a class time that suits you.
Come and join the FUN!
Other Pilates Mat Class and Small Group Reformer Class – Set to each participant’s level time Times to Be Announced. Please let us know your preferences.
Morning and evening class times will be available. If you are currently a member of the studio and we have your current physical history you will not need an initial assessment prior to joining these classes. New clients can opt to have an initial assessment prior to starting regular group classes. It is advised that they should have an initial assessment especially if the class is run by a physio, and the client wishes to get health fund rebates for their specific exercise prescription. After introductory trial class periods, there will be a term participation cost for a series of classes.
Studio Fees Changes
We want to inform you about upcoming changes to our fees.
After a thorough review, we’ve made the decision to adjust our rates in order to maintain the financial health of the studio and continue attracting high-quality instructors. This is the first increase since 2023.
We have worked hard to keep the price increase as minimal as possible so that you can continue enjoying regular Pilates, Rehab Sessions and all the group classes held in the Glass room.
Please note that the fees for Physiotherapy treatments will also increase in line with the new pricing across the business. The updated pricing for Pilates, exercise rehab packages, and Physiotherapy services will take effect from 1 April 2025 and will be displayed in the Studio in the coming weeks.
Mini-Workout of the Month
This quick workout targets core strength and posture — key Pilates benefits. Perform each exercise for the suggested reps/time. Stop if you feel pain.
Warm-up (2 mins): Arm circles, torso twists, Cat-Cow.
Exercises:
- Plank (30 secs): Straight line from head to heels, engage core. (Modify on forearms/knees if needed). Focus: Core, alignment.
- Bird-Dog (10/side): Extend opposite arm/leg, keep core engaged. Focus: Core stability, balance.
- Glute Bridge (15 reps): Lift hips, squeeze glutes. Focus: Glute/core strength.
- Wall Angels (10 reps): Arms up wall, keep shoulder blades down/back. Focus: Posture, mobility.
- Child’s Pose (30 secs): Relax, forehead on floor. Focus: Stretch, relaxation.
Cool-down (2 mins): Gentle stretches.
Important: Consult your doctor before starting any new workout.
Want more like this? Join our Pilates classes at Activate Physio Pilates in Annandale. All levels welcome. Contact us to book!
Number to Remember: 30
Our website header says that we are here to ‘Heal and Strengthen’.
It is thought that after the age of 30, we start to lose muscle mass at a rate of 3-8% per decade. This natural decline, known as sarcopenia, can lead to decreased strength, mobility, and an increased risk of falls and injuries. While it’s a natural part of aging, it’s not something we have to passively accept.
The good news is that Pilates and targeted exercise can be incredibly effective in combating age-related muscle loss. Pilates focuses on strengthening core muscles and the whole body, improving posture, and increasing flexibility all crucial factors in maintaining muscle mass and function as we age. Regular exercise, including strength training, helps stimulate muscle protein synthesis, the process by which our bodies build and repair muscle tissue.
Don’t let age dictate your strength and vitality. Whether you’re in your 30s, 40s, or beyond, incorporating Pilates and exercise into your routine can help you preserve and even build muscle mass, keeping you strong, active, and independent for years to come. Contact us today to learn more about how our classes and personalized instruction can help you achieve your fitness goals at any age.
Picture shows Di, 82, on the Garuda bed being taught by Victoria.
Bookings
To Book a Physiotherapy Treatment, Pilates Session or a Group Class, please call: 02 9518 5009 and speak to our friendly admin team.
Susie Bond
Susie Bond is the founder of Activate Physio. Pilates, Annandale. She has been a physiotherapist for 37 years, a Pilates instructor since 1996 and her passion for dance and caring for people has been continued since the she was 5 years old.
