45 minute classes at lunchtime

Well, you could definitely say that the winter is now upon us.

We at Fix are now getting ready for our third term for the year. This term will commence on Monday 21st July and finish up  in the final week of September. The new timetable will now be up in the studio for you to reserve your class places.

As another alternative for those of you returning to Intermediate and Advanced levels, we are pleased to now offer 45 minute classes at lunchtime. These faster- format classes will allow you to still feel that you have had your workout, but have not spent too long away from the desk. These classes will cost $270 for the term. Watch for the mix of these 45 minute and the usual 60 minute lunch classes scheduled on the timetable. The choice is yours.

We have just restocked our equipment that is available for sale at Fix. There is a mix of thin and thick Pilates mats, small stability balls and Swissballs, yoga straps and lengths of Theraband. Contact Katrina in the office for prices, or to arrange a time to purchase what you need to encourage more of that home practice.

Thinking of referring a friend to Fix? Look for the "friend-introduce-friend" flyer in the Fix studio for you to both receive 2 free classes off your term fees! 

Dear Fix Friends,

As we are sure that you would all agree, who can believe that it is April already? We are now well and truly into the working year and perhaps looking to the ski season or mid year holiday hopefully soon on the horizon.

It is that time again to think about enrolling into the next Fix term. We are currently filling classes for Term 2 of 2008. This term will commence on Monday 28 April and finish up at the end of June.

For this, we invite you to take advantage of our special offer!

Having experienced the benefits yourselves, why not introduce a friend, family member or work colleague to our program?

Introduce a friend in Term 1 or 2 of 2008, and you will both receive an exercise kit valued at $50 for free. This kit includes equipment used within class- a mat, small pilates stability ball and yoga strap. This means no longer are there excuses for your lack of practice at home!

Mention this email newsletter and your friend's name to redeem this offer. (Available only for Term 2).

Enrol yourself now to secure your class time and tell your friend to call us on 9264 0077 to arrange for an assessment with a specialised physiotherapist and to reserve a class time.

Are you interested in buying the exercise kit? For current Fix clients, this kit can be purchased for $30.

That's a saving of $20!

Our program prides itself on the evidence-based approach that we take with our exercises. This means that we, as the Fix physios are always reading up on the latest studies in all available medical and physiotherapy literature. This allows us to deliver to you, within class, the researched and most up to date "best practice" in exercise.

In each Fix News you receive in the future, we will share with you the findings of a chosen specific exercise or pilates related study.

In this issue, we tackle the importance of correct stretching techniques for muscular flexibility.

Tips for Stretching and Flexibility

Maintaining or improving your flexibility is relatively easy as long as you do the stretching exercises well and do them regularly (two to three times a week). Stick to the following rules to ensure that your flexibility training program is effective and safe.

   1. Perform the movements slowly.
   2. Stop when you feel a gentle stretch sensation.
   3. Never bounce at the end of a stretch.
   4. The stretches should never feel painful – if they do, stop and get checked out by your Physiotherapist or chat to your Fix instructor.
   5. To stretch for warming up prior to other exercise, hold the stretch for 10-15 seconds.
   6. To stretch for long term gains in flexibility, hold the stretch longer for 30-45 seconds.
   7. Watch the alignment around your pelvis- remember the "neutral pelvis" and gently hold your deep core muscles to maintain great alignment during the stretch.

Flexibility can also be attained with core muscle strengthening as practiced at Fix. Slow and precise training of the trunk and deep core muscles within and around the pelvis can reduce the spasm and over-activity of the larger muscles of the body.These muscles such as in the neck, hips and hamstrings are often over worked and a sense of chronic "tightness" prevails. Core strengthening coupled with regular stretching can help to overcome this.   

For a specific set of stretches from the many you do within class at Fix for practice at home, please see your instructor. Your instructor can prescribe the most appropriate for you based on the findings from your assessment. Remember, everyone is different, and stretches should therefore match with your specific problems.