Thank you to those taking part in the recent poll to determine the topic, day and time of the next Pop-up PILATES X MELISSA Tutorial.
Here are the results (zoom in or click on the image to enlarge)…drum roll, fanfare, ticker tape parade…
A close race but the subject you have chosen for your next Pop-up PILATES X MELISSA Tutorial, the second in the series is how to take care of your neck. It will take place on a Thursday at 1900.
Based on the poll results, the third Pop-up Pilates Tutorial will be on meditation techniques to relieve stress and aid sleep.
The fourth Pop-up Pilates Tutorial will be on how to improve your balance – a top down, bottom up approach.
In the coming weeks I’ll post the date and details of how to register for the next Pop-up Pilates Tutorial on how to take care of your neck. Watch this space…or if you prefer, watch this one, a video of Laura Marling doing a tiny home concert with songs from her new record, Songs For Our Daughter…
To address what you’ve all told me in the recent survey are the session times you’re most interested in, I’m making the following changes to the current online Pilates class schedule. Starting next week, the week commencing the 22 June, the Monday lunchtime class will move to Tuesday mornings at 1000 and the evening class on Wednesdays will start earlier at 1900.
So, to summarise, the online Pilates class timetable now looks like this:
Tuesdays 1000 to 1100
Wednesdays 1900 to 2000 *
Fridays 0930 to 1030 *
*not suitable for those with osteopenia and osteoporosis.
Once the UK Government and Public Health England give the go-ahead to resume fitness classes and when I believe it is safe for us to do Pilates together again, I will add an initial one or two studio-based group classes to the timetable.
There will always be an online Pilates class option available.
To close, here’s jazz guitarist, Julian Lage’s heart-warming and Fendertastic cover of We’ll Meet Again. RIP Dame Vera Lynn…
A big thank you to the 114 people who took part in the survey I ran recently. I now have a clearer idea of your likely intentions when fitness classes are deemed safe to resume and the session times you’re most interested in.
The results are below. To make each image larger either zoom in if you’re viewing on a tablet or smartphone, or click on the image if using a laptop or desktop…
Interesting reading. Thank you again for sharing your views with me. Based on the above findings, I’ve made some changes to the current schedule of online Pilates classes. Full details on this page of my website.
To help you get the most from my online Pilates classes, a few tips…
First, try and have the device you’re using to access the class as near to the router as possible. This will ensure you have the best WiFi signal you can get. Those using a laptop or desktop, better still would be to connect to the router via an ethernet cable.
Next, shutdown all the other apps etc that you may have running in the background so that all your device’s resource is concentrated on running Zoom as efficiently as possible. It also stops you being distracted during the class by notifications etc popping up.
I’m now using an external USB mic during my online Pilates classes. To optimise the sound quality still further I’d recommend you change the Zoom audio settings on your device. It’s very easy to do.
If you use the Zoom app on your tablet or phone, simply click the gear icon on the home page to access the ‘Settings’ page…
…then scroll down and make sure the ‘Use Original Sound’ button is switched on…
That’s it. You’re now all set to hear me without any noise suppression, which can make the audio signal chop in and out. Noise suppression is helpful in a busy office environment where there is a lot of background noise but not necessary in an online Pilates class at home setting.
If you use a laptop or desktop, the above process is very similar plus you have a few more advanced setting options which will enhance the audio even further. You can make these changes before the class as follows…
First, open up Zoom Client, go to the home page and click on the gear icon top right to access the ‘Settings’ page…
On the ‘Settings’ page, select ‘Audio’ and uncheck the box next to ‘Automatically adjust microphone volume.’ This now allows you to control the volume of your speakers and mic by moving the sliders…
On the same ‘Audio Settings’ page, click the Advanced button bottom right, which brings up this screen…
Check the box next to ‘Show in-meeting option to ‘Enable Original Sound’ from microphone.’ Then in the ‘Audio Processing’ section of this page, disable the ‘Suppress Persistent Background Noise’ and ‘Suppress Intermittent Background Noise’…
You can also make the above changes after you’ve joined the online class in the 5-10 minutes before we begin. In the bottom left of the screen next to the mic icon is an arrow. Click it and you can see ‘Audio settings’ at the bottom of the list. Click this and it brings up the screens shown above so you can make the changes I’ve described.
To further enhance the sound quality during my online classes, you might want to use external USB speakers. Almost any on the market will give you better quality sound than the internal speakers in your device. I have the Creative Pebble Plus 2.1 Speaker Set – not too expensive, very good sound quality and nice design.
Finally, I’m now using a webcam instead of the internal camera in my laptop so the quality of the images should be even better.
Following on from last night’s online Pop-up PILATES X MELISSA foot tutorial, here are the three items of kit you might want to invest in to continue doing the exercises we covered in the session for yourself at home. Click the links to find where to buy them online…
The body’s instinct is to move. The IDEA OF A PERFECT MOVEMENT is innate in our brain, bones and tissues. Notice how your body feels when you see a dancer…
or when you watch this performance by rhythmic gymnast, Yana Kudryavtseva…
You might notice your body wanting to or even trying to copy these beautiful movements. At a deep neural, cellular level inside us, they feel known, possible even.
Pilates helps us realise this idea of perfect movement by encouraging us to be present in the body, to breathe correctly, to concentrate deeply, to centre ourselves physically and mentally, to be in control of our movements, to be precise and efficient in the way we move and to flow.
I’m now doing occasional pop-up PILATES X MELISSA tutorials focusing on a specific part of the body or exercise or skill (e.g. balance, coordination, breathing.) The 30-minute tutorials provide a chance to work more closely on this one area than we’re able to do in a general, holistic Pilates class.
The pop-up PILATES X MELISSA tutorials are FREE, suitable for most people and live-streamed via Zoom. The first one is on Thursday 4 June at 1830 and the topic is feet.
Inspired by the work ballet dancers do to ensure their feet are strong and supple, I’ll take you through a series of strengthening, stretching and myofascial release exercises you can then do for yourself at home to help you achieve your best feet.
Who will benefit
Anyone who spends a lot of time on their feet.
Anyone who does load-bearing, impactful activities like running or tennis or football.
Anyone who regularly wears heels.
Anyone who has circulatory problems affecting their feet.
Anyone who finds their feet cramp a lot.
Anyone who spends most of the summer months wearing flip-flops or fashion sandals.
If you have any healing fractures or new sprains or strains affecting the foot or ankle then none of the exercises in the pop-up tutorial are suitable for you to do just yet. Best to watch and take notes as these exercises will help you enormously once your injury has healed enough to resume gentle exercise.
The myofascial release exercises will not suit people with the following issues – malignancy, aneurysm, acute rheumatoid arthritis, advanced diabetes, severe osteoporosis, open wounds or bruising to the foot.
How will you benefit
The exercises over time will help the proper functioning of the foot and ankle, particularly when balancing, walking and running by:
improving their strength, especially at the joints;
increasing the range of movement;
reducing tension by encouraging the release of deep knots or trouble spots;
improving blood flow;
reducing aches and pains;
improving the transmission of information from your feet to your brain.
There is also evidence that performing myofascial release exercises on the plantar surface of the feet improves the flexibility of the hamstrings and lumbar spine.
What you will need for the pop-up Pilates tutorial
To get the most from the session you will need:
a 6-7cm ball of some kind, preferably a spikey massage ball or you could use a golf ball or a juggling ball;
a tennis ball or similar;
a hair elastic or a small but strong elastic band;
To attend this free pop-up Pilates tutorial for the feet, please register with Zoom here. Once you have done this you will automatically receive a confirmation email from Zoom (please check your spam folder if it doesn’t arrive straight away in your inbox), which contains a link. On the day of the tutorial, 5-10 minutes before the start time, you simply click on this link to join the session.
Before the tutorial, if you’re using a tablet or mobile to take part you will need to download the Zoom App from the App store, which is free. If you’re using a laptop and want quicker access into the session, download Zoom Client for Meetings from their website. You don’t need any kind of Zoom account to attend my online classes and pop-up tutorials on Zoom.
Please help me to help others by sharing details of these free pop-up PILATES X MELISSA tutorials and inviting any friends, family members and work colleagues you think might be interested.
To close, a fine tune from Benjamin Clementine and a fantastic video. It’s like looking inside someone’s head while they’re dreaming…
Audio-visual relaxation therapy helps reduce anxiety, calm the mind and improve sleep so to support Mental Health Awareness Week, here’s a video of a stream I spotted trying to be a Jackson Pollock painting. Best watched with an empty bladder…