Fitness @ WORK

Workout Location of The Week - Evolution

Where Can I Work out without a membership in Mayfair

-come in and discover the potential of your body-

This week, I would like to introduce to you a gym concept providing you with the best of the best throughout your journey: Evolution by Matt Roberts in Mayfair.

This workout location of the week was chosen not only because of its great equipment but because its founder, Matt Roberts, understood the importance of diagnosis & data combined with customer-focused expertise for a successful well-being journey.

The concept is an all-in-one luxury health and fitness retreat in the heart of Mayfair. It is designed to provide you support by leading experts in their field during your journey. Starting with a consultation by personal trainers to assess our fitness level, continuing with a decree clinic that matches treatments in beauty and wellness with your health as well as nutrition and physiotherapy check-up possibilities. Moreover, Yoga and Reformer Pilates studios complement this service with small group classes for your mind and core.

But let’s start with the gym. The interesting thing about Evolution is the personal trainer focus. You do not have to buy a membership but you buy packages with your personal trainer. This is very effective as it allows customised training support throughout your fitness journey. An important aspect to avoid mistakes, injuries and loss of motivation. Their slogan “consistency for results and enjoyment for commitment” sums it up. The gym is smaller but has a great quality of equipment to offer: ski Erg, Versa Climber and Watt Bike are just a few of the machines you can use. It allows cardio and functional training for every level and mood. The trainers are very welcoming and with high expertise. The movement pattern assessment as well as the 3D scan allow a fitness goal setting that gives you proper data about your needs and is an efficient method to reach your goals.

Coming to the next part of Matt Robert’s luxury urban fitness treasury: The Degree Clinic. Treatment based on data is also the leading concept in the wellness and health centre. 3D- scanning as well as baseline tests and DNA tests allow to choose treatments that meet you beauty and wellness needs. Treatments range from radiofrequency and ultrasound facials, up to bodysculpturing EMS Sculpt overseen by GP and skin expert Dr. AJ Sturnham. A structured dietry plan is complementing the training and skin treatments.

Besides these two great services, the physiotherapy check-up is providing the protection of the musculoskeletal structure working on  imbalances and recovery. Diagnostic ultrasound, shockwave therapy, soft tissue release, needling and strength work are just some therapies they are offering. Yogaspehre classes with infrared studio as well as physio-led Pilates with reformer beds, Cadillac and array of core alignment tolls ensure that you are reaching your goals in the most personalized and efficient practice possible.

This new venue in Mayfair truly adds a great new customized way of reaching your fitness goals the simple and smart way. They understand the interaction of data and practice as well as surveillance to get the best out of your fitness and health journey. Also the opportunity to buy packages instead of memberships allow high flexibility. The venue offers great changing facilities and the training plans allow to create packages suiting your busy work schedule.

Exercises to improve your upper back and shoulders

Workout Guide - Pilates

How Pilates can Help you to improve your Health @ Work

Pilates is precise and structured; each workout follows a predetermined set of exercises. But the efficiency with which a Pilates workout achieves specific fitness goals depends on the instructor and the class member. Class members have different levels of experience, motivation and strength. Therefore, it is important that you listen to your body and your mind. Try not to compete with others in the class. Follow the instructor to the best of your ability. If you have injuries or don’t like something, then don’t do it. Instructors can demonstrate alternative exercises or movements. By tailoring Pilates exercises to your own experience level, you can prevent injuries and improve your workout.

My guide includes 10 tips for your next Pilates class that will transform your experience. All you must do is answer the following questions honestly. Pilates is about precision, control and efficiency. Here are my top 10 tips to make your Pilates class more efficient, healthier and more fun:

  1. Do you have enough space around you?

Choose a mat with plenty of space in BOTH directions. Symmetrical training is very important! For most of us, one side of the body is stronger and more flexible than the other, and we tend to neglect the weaker one. This leads to asymmetry, which influences our posture, muscle building and brain work.

  1. Do you count the repetitions yourself or are you just following others?

Make sure you complete the same number of repetitions for both sides. Doing this for each exercise is crucial for symmetrical training.

  1. How many repetitions do you complete per side and per exercise? How many sets total?

The ideal number of repetitions to effectively trigger muscles is 8-10 for beginners, 10-15 for advanced practitioners and 15-20 for pros.

  1. How do you breathe before class and during the exercises?
    1. Do you stop breathing while exercising?
    2. Can you follow the breathing pattern of the tutor?
    3. Do you breathe towards the front of the ribs or do you breathe in all directions (3D breathing)?
    4. Do you stabilise your pelvic floor with your breathing by following the 5 basic principles?

The breath is crucial to every Pilates workout; the correct breathing pattern ensures stability and efficiency. In order to practice 3D breathing correctly, take a look at the 5 principles. You will feel the difference in stability and control.

  1. Does your practice have a flow?
    1. Is there a clear structure to your exercise sets that fits well with breaks and position changes?
    2. Is there a clear flow between the exercises that do not have breaks between them?

Pilates is controlled and very precise. Every exercise has its beginning, middle and end. It should be practiced in a way that flows and addresses every single muscle group, one after the other. Therefore, your practice should not involve standing up, lying down and then rolling to the side. Instead, you should make sure that the exercises flow into each other.

  • A series of core exercises with your back on the mat
  • A series of leg exercises in four feet stand
  • A series of back exercises while lying on your belly
  • A series of exercises focused on each leg
  • A series of exercises in a seated position
  1. Do you mindfully use an imprint position while exercising?

In order to practice imprint and neutral positions, take a look at the 5 principles. Unless you can control the movement in a neutral position, your workouts should always be practiced in an imprint position.

  1. What is the primary rotation point for your movement?
    1. Are you turning with your head first?
    2. Are you turning with your shoulders first?
    3. Are you using your eyes?

Control the direction of the movement with your eyes, not with your head or shoulders. Do you want to move to the right? Look to the right first, and the rest will follow.

  1. Are you using your feet while exercising?
    1. Are you pointing and flexing your feet?
    2. Are you mindfully activating your feet?

Foot movements are crucial for changing which leg or arm muscle is activated. Flexing your foot puts the focus on your hamstrings, whereas pointing your foot activates your glutes.

  1. Are you using your hands while exercising?
    1. Are you positioning your hands upwards, downwards or vertically?
    2. Are you mindfully activating your hands?

The same principle applies to hands; your hands are an extension of your arms. They help you maintain tension in your upper body, increase muscle activation and stabilise your movements and balance.

  1. Are you drinking water while in class?

Pilates workouts are structured and maintain a flow, but you should always have time to drink water in between _____. Try to include time for a sip of water between each series of exercises.

One of the biggest problems I faced when planning a fitness routine around my job schedule was timing. I realized that a lot of Pilates classes do not allow sufficient time for a full warm-up. Although this is understandable, it is very crucial for participants (especially beginners) to warm up before class. Warm-ups prevent injuries and help you exercise mindfully. A 10-minute warm-up is ideal.

Unfortunately, many of us do not have 10 minutes before class to warm up. We are the ones sneaking into classes 10 minutes late and apologizing for traffic or long meetings.

This is why I created the Pilates Basics Guide, which gives you an overview of the 5 basic principles you should incorporate in your Pilates class. Pilates is precise and structured. Therefore, it is crucial to understand and implement the basic principles. They will help the Pilates workout flow correctly. Simply remind yourself of the 5 basic principles before every exercise and build up each movement by applying the principles. Only then should you begin the actual Pilates exercise. These principles will help you exercise more precisely and with greater control, thereby preventing injuries: Pilates is precise and structured.

Pilates was invented by Joseph Pilates based on his knowledge of Asian movement-focused practices, such as yoga and tai chi. He was impressed by the mindfulness involved in their movements but even more so the mindfulness involved in their breathing practices. He identified three keys to a successful workout: precision, control and efficiency.

Here are the 5 basic principles you should practice during your pre-workout in order to have a better Pilates class:

 

  1. 3D Breathing

3D breathing helps you keep a strong core during exercises.

A: Lie down on your back, legs placed at a 90-degree angle. Put your hands on either side of your chest.

B: Inhale through your nose into the sides of your chest until you can feel your ribs flex under your hands.

C: Exhale through your mouth while pulling your belly button in and activating your abs; feel the ribs contract.

D: Return to position A.

 

  1. Pelvic Floor Placement

The Pelvic Floor is your body’s centre of stability. The imprint position supports your back while you are doing exercises.

A: Lie down with your back on the mat. Keep your legs straight. Lift both arms to the ceiling.

B: Inhale and pull your belly button inwards; feel how your hip bones shift towards the mat. The distance between your ribcage and hip bones will narrow.

C: Feel how your lower back becomes attached to the mat.

D: Return to position A.

 

  1. Ribcage Placement

 

Your ribcage is directly linked to your pelvic floor and spine. By activating your abs, you stabilise your spine.

  1. Lie down with your back on the mat while lifting your hands to the ceiling.
  2. Inhale using 3D breathing (principle 1).
  3. Exhale and move your arms in a straight line over your head until they touch the floor. Your ribcage should not lose contact with the mat and should not move sideways or upwards.
  4. Return to position A.

 

  1. Mobilisation and Stabilisation of the Shoulders

 

To avoid tension in your shoulder area, it is important to leave your shoulders in a depressed position.

  1. Lie down with your back on the mat.
  2. Inhale and pull your shoulders to your ears. This is the elevated position.
  3. Exhale and pull your shoulders towards your hips. This is the depressed position.

 

  1. Head and Neck Placement

 

Your spine is connected from head to tailbone. This means that the position of your head and neck will affect the stability of your whole spine.

  1. Lie down on the mat and place your feet in an upright position below your feet.
  2. Exhale and push your chin down onto your chest as if nodding your head.
  3. Inhale and roll your head back to the neutral position.

Pilates is precise and structured.

Pilates was invented by Joseph Pilates based on his knowledge of Asian movement-focused practices, such as yoga and tai chi. He was impressed by the mindfulness involved in their movements but even more so the mindfulness involved in their breathing practices.

He identified three keys to a successful workout: precision, control and efficiency.

Here are the 5 basic principles you should practice during your pre-workout in order to have a better Pilates class:

 

  1. 3D Breathing

3D breathing helps you keep a strong core during exercises.

A: Lie down on your back, legs placed at a 90-degree angle. Put your hands on either side of your chest.

B: Inhale through your nose into the sides of your chest until you can feel your ribs flex under your hands.

C: Exhale through your mouth while pulling your belly button in and activating your abs; feel the ribs contract.

D: Return to position A.

 

  1. Pelvic Floor Placement

The Pelvic Floor is your body’s centre of stability. The imprint position supports your back while you are doing exercises.

A: Lie down with your back on the mat. Keep your legs straight. Lift both arms to the ceiling.

B: Inhale and pull your belly button inwards; feel how your hip bones shift towards the mat. The distance between your ribcage and hip bones will narrow.

C: Feel how your lower back becomes attached to the mat.

D: Return to position A.

 

  1. Ribcage Placement

Your ribcage is directly linked to your pelvic floor and spine. By activating your abs, you stabilise your spine.

  1. Lie down with your back on the mat while lifting your hands to the ceiling.
  2. Inhale using 3D breathing (principle 1).
  3. Exhale and move your arms in a straight line over your head until they touch the floor. Your ribcage should not lose contact with the mat and should not move sideways or upwards.
  4. Return to position A.

 

  1. Mobilisation and Stabilisation of the Shoulders

To avoid tension in your shoulder area, it is important to leave your shoulders in a depressed position.

  1. Lie down with your back on the mat.
  2. Inhale and pull your shoulders to your ears. This is the elevated position.
  3. Exhale and pull your shoulders towards your hips. This is the depressed position.

 

  1. Head and Neck Placement

Your spine is connected from head to tailbone. This means that the position of your head and neck will affect the stability of your whole spine.

  1. Lie down on the mat and place your feet in an upright position below your feet.
  2. Exhale and push your chin down onto your chest as if nodding your head.
  3. Inhale and roll your head back to the neutral position.

My work entailed a lot of client dinners and a lot travelling. It was often not possible to go to the gym or a fitness class. If I wanted to keep up my fitness routine, I had to work out at home or in a hotel room.

I’m a huge fan of bodyweight workouts because bodyweight exercises are simple and easy to adjust based on your fitness level. Moreover, bodyweight workouts allow for a lot of creativity. Another advantage is privacy! This is especially true for people who do not feel comfortable training in a public place or feel pressured to keep up with the fitness level of others. What’s more, bodyweight workouts save a lot of time! There is no need to spend time travelling or waiting for a machine.

Still, as much as I like working out at home, it has a few challenges! The key is maintaining the right mindset, including clear fitness goals. Only by knowing where you want to be can you push yourself as hard as when a trainer is screaming at you in bootcamp.

 I have created a guide for working out at home that will help you get the most out of the time you spend exercising. This guide will teach you simple and smart ways to reach your fitness goals. Enjoy reading!

My energy level and motivation to work out depend greatly on the place I’m in. I have my favourite spots in the gym and at home. I need enough light and space, but most of all I need calm and quiet surroundings to fully concentrate on my practice.

I LOVE WORKING OUT AT HOME!

Working out at home has many advantages: privacy, saved time and no annoying crowd pushing you to switch machines. But working out at home requires discipline and a few guidelines to be efficient:

  • Do you have enough space in all directions?
    • Take a mat and place it somewhere in your room; stand in the middle of it. Now, spread your arms out and rotate. Do the same while lying on the floor. Did you hit something? Are the lamps still standing?
  • Is there enough light to help you maintain a good energy level?
    • Light is important for keeping up your workout intensity and preventing you from falling asleep! Natural light is the best, but lamps are also helpful.
  • Do you keep track of time?
    • Set yourself a timer. Often, we find ourselves starting with sit-ups just to check the phone. With or without an app, finishing a workout at home is hard for most of us. Regardless of workout length, a timer helps you stay on schedule and gives you a goal—a finish line you can work towards.
  • Are you online while exercising?
    • Put your phone away and turn off your TV! Multitasking is great, but it is not conducive to training. If you use an app, try to mute your social media account.
  • What is the focus of your training?
    • Before working out, determine what your focus will be for that session. Will you follow a training plan? Do you want to stretch? Will you focus on abs? Every workout needs a goal and a purpose. Identifying a focus helps you progress more quickly and stay motivated. If you need inspiration, I am happy to help!
  • Are you completing the entire workout?
    • Make sure to reach the end of the workout. Picture the workout as a race. You can see the finish line, and every exercise is 200 m. With every exercise you complete, the finish line gets closer. But you must finish all of the exercises to make it through the race and have a well-deserved rest.
  • Do you include a 5-minute warm-up and cool-down?
    • Don’t forget the warm-up and cool-down. This is important even for light workouts. Warming up prevents injuries and prepares you mentally. It helps you check in with your body and assess its current condition. Do you have tension somewhere? Are you full of energy or sleepy? Moreover, the warm-up and cool-down are usually the easiest parts of a workout. So instead of skipping them, enjoy them!
  • Do you always choose the same routine?
    • Break out of your routine! This relates to point 5. Fitness is a constant journey. There is no finish line because our bodies are always changing. Remember to give yourself a purpose. Apps are great for finding workout inspiration, but make sure that you always follow your goals. Your body is very clever and has a great memory. If you always do the same routine, your muscles will know; this makes it easy to cheat. Think of it as a tennis game. If you always use the same rally tactic, your match partner will find it easy to beat you. If you want some inspiration, let’s chat!
  • Are you drinking water during your routine?
    • DRINK! Whether you are sweating or not, drink water between sets to stay hydrated.
  • Do you control your movements?
    • Put up a mirror! It helps you practice the workout correctly! Take a look at the training basics to get some tips. The mirror should be in front of or beside you so that you have a good view of your body’s movements

Reformer Pilates is very good to improve Fitness Level 

  1. Flexibility 
  2. Coordination 
  • The slings and exercises improve flexibility 
  • The spring system allows strengthening to different degrees  
  • The exercises train flexibility and strength in one go
  • The carriage system as well as the slings train coordination and balance 
  • The exercises are designed to increase spine flexibility and strengthening 
  • The reformer system allows a smooth and well controlled workout 
  • For all levels: Beginner to intermediate 
  • Suitable for rehabilitation (depending on your doctor’s advice)
How to recognize a good studio: 
  1. Trainer is certified and the reformers are in good condition 
  2. Look at Certification 
  3. Always do the Pilates-warm up and the Pilates Basics before any Reformer workout 
  4. Make sure the Trainer is helping you to control your body while on the machine 
 

Your Fitness Investments Questionnaire

HOW CAN IS STAY or get FIT WITH on BUDGET?

Now that we have set the fitness goals, it is interesting to see if your fitness investments are align with the goals or if there is the need to change to yield results. 

Take one goal and write down: 

  • Gym memberships 
  • Fitness classes 
  • Apps and Fitness Softwares 
  • Home Workouts 
  • Training Material (equipment)

Workouts include: 

  • Gym memberships 
  • Fitness classes 
  • Apps and Fitness Software 
  • Training material 

What was the total amount? 

What was the total per month? 

What was the total per section? 

This is related to the previous question. Take your answer and add the quantity you used the single investments

Did you research the workouts based on your fitness goals or did something else influenced you? 

  • My idea 
  • Social Media 
  • Friends 
  • Work related 
  • Articles 
  • Personal Trainer 
  •  

Go back to the fitness goals questionnaire and see if you reached your 

  1. Macro goal
  2. Medium goal 
  3. Micro goal 
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