01/09/2026
SEPTEMBER 2026 NEWSLETTER – FITNESS PILATES
Dear Fitness Pilates Member
And just like that, September is here……………….
August has been a wonderful time to review and reflect our fitness goals and get ready for our best SEPTEMBER ever.
I am very excited about classes in September. Did you know September is like the new January?! (see below for more info) I have been working throughout the summer to produce a beginners/improvers Pilates class at each location i.e., Stisted, Wethersfield and Coggeshall.
This is the advert I have posted on social media. Please do tell your family and friends about the class.
Pre-Hab Back Care Fitness Pilates - Classes starting from 7th September 2026 – Stisted, Wethersfield & Coggeshall
My name is Marisa Swain and I would like to welcome you to my world of Pilates. Being in the fitness industry for over 29 years, my passion is helping people get enjoyment and enrichment from being active.
The classes involve guiding you through a comprehensive library of exercises and sequences. Each exercise will have progressions and adaptations to cater to the varied abilities i.e. beginner, intermediate and advanced.
I will be teaching you methods to work on-:
• postural imbalances, flexibility and strength of the spine. Pilates can help with back pain and other issues by improving posture and mobility
• deep core muscles including pelvic floor health
• breathing techniques which helps to lower anxiety, improve concentration and overall well-being
Fitness Pilates encourages an open-minded approach to exercise and research. Explore new and old ideas, experiment with different exercises, and apply them to the classes. I am continually updating my knowledge and learning which fosters growth and keeps my teaching style fresh and engaging.
My aim is to help you become the BEST version of yourself, inside and out.
Class Timetable
Monday – Stisted Village Hall 0930-1015 & Zoom online 1100-1145
Tuesday – Braintree Swim Centre 0930-1015
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145 & Stisted Village Hall Chair Pilates 1500-1545 (1st Thursday of the month)
Please bring a mat. Any queries, please contact me for more details.
[email protected]
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
You can also find me on YouTube & Instagram
Mobile 07811441810
Just to remind you of the class weekly timetable from 1st September 2026
Class Timetable from Monday 1st September
Monday – Stisted Village Hall 0930-1015 & ZOOM – 1100-1145
Braintree Swim Centre 0930-1015 (please check with the centre if there is a class on the 1st September)
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145 – Class Cancelled 3rd September
Stisted Village Hall Chair Pilates 1500-1545 (1st Thursday of the month) – Chair Pilates will be on the 10th September for this month.
Friday – 1st Friday of the month – Fitness Pilates/Mindfulness – Carers Connect St Peters Village Hall Braintree 1115-1200 (for September only the class is on the 10th September)
Marise will be covering Wethersfield on the 2nd September
Please note, I will start weighted workouts again the first week in October
This month we are talking Piriformis Syndrome
🦴 What Is Piriformis Syndrome?
Piriformis Syndrome is a neuromuscular condition that occurs when the piriformis muscle—a small, deep muscle located in the buttocks—compresses or irritates the sciatic nerve.
This can cause pain, tingling, or numbness in the buttock and along the path of the sciatic nerve down the leg. It’s often mistaken for sciatica, but the root cause is muscular rather than spinal.
❓ What Causes Piriformis Syndrome?
The condition can develop from a variety of mechanical or lifestyle factors, such as:
🔄 Muscle Imbalances or Overuse
• Prolonged sitting (tightens piriformis)
• Poor posture or gait
• Weak glutes and core
🏃♀️ Repetitive Motion
• Running, cycling, or stair climbing without proper mobility
• Overtraining or sudden increase in exercise volume
🤕 Injury or Trauma
• Direct trauma to the buttocks (e.g., falling)
• Hip, pelvis, or sacroiliac joint misalignment
💡 Common Symptoms
• Deep aching or burning pain in the buttocks
• Pain radiating down the back of the thigh (similar to sciatica)
• Pain worsened by sitting, climbing stairs, or hip rotation
• Possible reduced range of motion in the hip
🩺 Treatment Options
✅ Conservative Approaches (First Line)
• Rest & Ice: Reduce inflammation
• Anti-inflammatory medications
• Stretching & mobility exercises
• Myofascial release or massage
• Foam rolling of glutes/piriformis area
✅ Physical Therapy
• Correcting muscular imbalances
• Improving hip alignment and mobility
• Core strengthening
✅ Medical Interventions (if persistent)
• Corticosteroid injections
• Surgery (very rare, for severe cases only)
🧘♀️ Fitness Pilates – What to Do and Avoid
✅ RECOMMENDED EXERCISES
These focus on hip mobility, glute activation, and piriformis stretching:
1. Supine Piriformis Stretch
o Lying on your back, cross one ankle over the opposite knee and gently pull the thigh toward your chest.
o Great for releasing piriformis tension.
2. Glute Bridges
o Targets the glute max to relieve piriformis overload.
o Add a Pilates ball or band between knees for engagement.
3. Clamshells (Side Lying)
o Strengthens glute medius and helps stabilize the hip.
4. Pelvic Tilts / Imprinting
o Encourages spinal and pelvic control without aggravating the nerve.
5. Hip Rolls (Modified)
o Gentle spinal articulation while maintaining control in the pelvis and glutes.
6. Supine Leg Slides / Toe Taps
o Safe core strengthening without excessive hip flexion.
❌ EXERCISES TO AVOID (During Flare-Ups)
Avoid movements that may compress the sciatic nerve or overwork the piriformis:
• Deep external rotation work (e.g., extreme “figure four” holds)
• Long lever leg lifts (e.g., straight leg raises with hip flexion)
• Overstretching the piriformis aggressively
• High impact Pilates (e.g., jumping, hopping)
• Seated spinal twists with leg crossed over (may further irritate sciatic nerve)
Forget about January and New Year’s Resolutions, it’s such a rubbish time of year to get into the frame of mind needed for a fresh new start.
The real time to begin a new regime is surely now – September. The structure of school has returned as summer steps aside for autumn and there’s that definite feeling of knuckling down and getting things in order.
7 WAYS TO FEED YOUR BONES AND JOIN
1. Help our body absorb calcium
We often read about calcium being an essential nutrient for bones, but there are necessary nutrients which determine how well we actually absorb calcium into our bones... Magnesium is found in spinach, brown rice, almonds, cashews and avocado. For vitamin D, sunshine is the main source, but oily fish and eggs are good too. They will all help our body take in what it needs
2. Get the other nutrients your bones need
Zinc is found in liver, crab meat, wheat germ and oysters and can help your body recycle bone protein. It also aids the production of collagen protein threads for new bone building. Boron in chickpeas, almond and prunes helps the proper metabolism of calcium magnesium and vitamin D
Here is an excellent video on the amazing Vitamin D by an expert. It’s a long one but skip through some of the content, if you are short on time, but it is truly fascinating. Fast forward to 9 mins in and there is an amazing story about a 15 year old boy.
https://www.youtube.com/watch?v=wQJlGHVmdrA
3. Avoid inflammatory foods
Osteoporosis is typically considered to be a disorder related to the ageing process but in a new model it merges as a condition drive by oxidative stress and the resulting inflammation. To reduce inflammation, go for natural food (organic where possible and eat omega 3 oils, found in oily fish and walnuts, and plenty of eatables. Some spices, such as turmeric, have anti-inflammatory properties too. Avoid processed food, Trans and hydrogenated fat, and cut down on sugar and sweeteners.
4. Soup it up
Use bone broths - preferably homemade - in soups and sauces to benefit from the gelatine cooled collagen) an amino acid rich animal by-product that has the potential to help build bone and support the joints. While there is no vegetarian or vegan substitute for gelatin, a mineral rich, plant-based broth can provide a range of easy to absorb nutrients to support the production of collagen.
5. Find your joint sensitives
A lesser known cause of joint inflammation is an allergic or hypersensitive response to food which causes partially digested proteins to enter the bloodstream from the gut. In turn causing an immune response. You can start or detect food-related joint pain with a simple elimination diet.
Choose one type of food type that you feel may be problematic and eliminate it for two weeks. Then, when reintroducing the food typed to your diet, note any differences.
6. Give your bones a boost
There are certain times in your life when the nutrient needs of your bones may increase. If you are suffering from osteopenia or osteoporosis, are postmenopausal, taking certain medication of leading a sedentary lifestyle.
7. Of course, calcium is key
It really is the essential component for bone development, strength, and rigidity, its worth of all the hype. Make sure you’re getting 800-1200 mg of calcium a day from dairy products, greens, nuts, and seaweed and more.
Happy Healthy September and looking forward to catching up with you all.
Marisa x
Fitness Pilates Health Coach
Mob 07811441810
[email protected]
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
You can also find me on Instagram and YouTube
HELLO SEPTEMBER,
THE SEASON OF LETTING GO
And so, begins the season of letting go,
when Mother Nature shows us all,
how it’s done.
Let go,
free yourself,
shake it off,
drop it,
give way for the new.
Create space for new thoughts, new ideas,
new adventures and new connections,
by shedding the dead weight you’ve been carrying around,
for so long.
And whilst you are there, being reborn and renewed,
let go of old anxieties too.
Let go of any doubts, fears or beliefs which no longer serve you well.
Release bitterness or past hurts which feast on your beauty.
Be brave,
Don’t fear the nakedness as your leaves slip away.
Mother Nature doesn’t,
watch and learn.
Donna Ashworth
