'Sarah's Pilates

'Sarah's Pilates 50 minute Group mat Pilate class A system of controlled exercises that lengthen and strengthen muscles.

It balances and correctly aligns body, concentrating on stabilizing the core,pelvis and spine. Improving awareness of body posture for everyday functional tasks ,achieving a tapered waistline and flat abdominals.

Haha and if they match my top.Super great week everyone, lots of new people embracing Pilates in their routine. X
05/06/2026

Haha and if they match my top.

Super great week everyone, lots of new people embracing Pilates in their routine. X

MAT PILATES: THE WORK YOU CAN’T HIDE FROM 🖤No reformer. No springs. No straps. No momentum helping you through.Just you....
28/05/2026

MAT PILATES: THE WORK YOU CAN’T HIDE FROM 🖤

No reformer. No springs. No straps. No momentum helping you through.

Just you.Your breath.Your control.Your honesty. ✨

Mat Pilates strips movement back to its truth.

Can you stabilise without assistance? Can you move with precision instead of force? Can you stay connected to your body without distraction?

The reformer can support movement.The mat reveals movement. 🔥

That’s why mat work builds something deeper:
Breath awareness✔ True core control✔ Precision✔ Mental discipline✔ Full body connection

And honestly?The mat exposes every compensation pattern.

Your tension.Your imbalance.Your impatience.Your ego.

There is nowhere to hide.

Joseph Pilates called it Contrology for a reason. 🌿

Not chaos.Not rushing.Not performative fitness.

Control.

Breath-led movement.Intentional strength.Deep awareness.

Mat Pilates teaches you how to truly inhabit your body — not just exercise it.

Some ❤️ for our teachers today.
19/05/2026

Some ❤️ for our teachers today.

Before it was called Pilates, it was called Contrology.Joseph Pilates created a method built on the conscious control of...
17/05/2026

Before it was called Pilates, it was called Contrology.
Joseph Pilates created a method built on the conscious control of the body through:
• Breath
• Concentration
• Control
• Precision
• Centering
• Flow
The original work was never about endless pulses, chaotic variations, or turning movement into noise.
It was about quality over quantity.
A repertoire repeated.
Awareness over exhaustion.
Strength with purpose.
True Pilates trains the body and the mind together.
Every movement intentional.
Every breath connected.
Every exercise controlled.
The goal was never just to “feel the burn.”
It was to move better.
Stand taller.
Breathe deeper.
Strengthen from the inside out.
That is the essence of Contrology. 🤍

Hey my fellow Menopause Queens 👑🔥Can we all just take a collective deep breath from the absolute avalanche of menopause ...
10/05/2026

Hey my fellow Menopause Queens 👑🔥

Can we all just take a collective deep breath from the absolute avalanche of menopause advice out there? 😵‍💫

One minute we’re told:
🥩 eat only protein
🥑 no carbs ever again
☕ coffee is life
☕ coffee is ruining your hormones
🏃‍♀️ train harder
🧘‍♀️ slow down completely
😴 wake at 5am
😴 sleep more

Meanwhile we’re just trying to remember why we walked into the kitchen 🤣

So here’s your gentle reminder today:
Your body is not broken.
It’s adapting.
And it probably needs support more than punishment 🤍

Here’s a simple midlife framework that actually helps support your nervous system, recovery, hormones, energy and sanity 👇

🥩 GET THAT PROTEIN ON YOUR PLATE
Your muscles, bones, metabolism and hormones would like to file a formal complaint if breakfast is just toast and vibes 😅

Protein helps:
✨ energy
✨ muscle maintenance
✨ blood sugar balance
✨ recovery
✨ staying fuller longer

Aim to build meals around protein FIRST.

☕ CALL IT WITH THE COFFEE AFTER 12PM
I know. I know. Don’t throw your oat milk latte at me 😂

But many women in midlife become more sensitive to caffeine without realising it.

That 2pm coffee can become:
😳 the 2am ceiling stare
😳 the racing thoughts
😳 the “why am I wide awake discussing 2009 in my head?” shift

Your nervous system needs more calm now, not constant stimulation.

🚶‍♀️ WALK MORE. PUNISH YOURSELF LESS.
Not every workout needs to feel like survival training.

Your body often responds better now to:
✔️ strength training
✔️ walking
✔️ Pilates
✔️ mobility
✔️ recovery days

You do NOT need to annihilate yourself to be healthy.

If your workout leaves you unable to sit on the toilet properly for 4 days… perhaps we adjust 🤣

🌙 GET TO BED, QUEEN
Sleep is not laziness anymore.
Sleep is hormone support.
Sleep is nervous system repair.
Sleep is emotional stability.

And yes, scrolling menopause reels until midnight while panic-ordering supplements probably isn’t helping 😅

🌬 DO THE BORING BREATH WORK
Unfortunately the annoying wellness people were right about this one 😂

Slow breathing helps tell the body:
✨ you are safe
✨ you can calm down
✨ you do not need cortisol for every minor inconvenience

Even 5 slow minutes matters.

🧠 STOP TREATING YOUR BODY LIKE A PROBLEM TO FIX
This season of life is not about becoming smaller and more exhausted.

It’s about becoming:
✨ stronger
✨ more nourished
✨ more regulated
✨ more resilient
✨ more connected to your body instead of fighting it

And honestly?
A calm nervous system can do more for your health than another extreme diet ever will.

So today:
🥩 eat the protein
☀️ get outside
🚶‍♀️ take the walk
💧 drink the water
🌙 go to bed earlier
☕ back away from the 4pm coffee
🧘‍♀️ breathe occasionally
🤣 and give yourself a break

You’re doing better than you think, Queen

💪10.30am this morning.
07/05/2026

💪10.30am this morning.

Aging isn’t the issue… losing strength is.When you combine Pilates and strength training, everything changes: • you stay...
04/05/2026

Aging isn’t the issue… losing strength is.

When you combine Pilates and strength training, everything changes:
• you stay upright, strong, and capable
• your core supports your spine
• your muscles protect your joints
• your confidence grows with your body
This isn’t about looking younger.
It’s about moving well, living well, and staying independent for life.

Guess who's back...and slightly more dramatic 🙃 it’s been a long journey 😅After Europe 🇪🇺 and a rather unexpected pulmo...
03/05/2026

Guess who's back...and slightly more dramatic 🙃 it’s been a long journey 😅

After Europe 🇪🇺 and a rather unexpected pulmonary embolism (0/10, do not recommend), I’m finally back teaching.

Feeling grateful, a little unfit, so very ready to move again 💪
If you’ve been thinking about coming back… this is your sign. If I can come back from that, you can definitely make it to class 😄

Thankyou to Anja May and Lucy who graciously held the fort to keep the studio running seamlessly.

See you soon
Sarah x

Here's some things im paying attention to and learning a great deal.Nervous System Reset GuideSimple, practical tools to...
23/04/2026

Here's some things im paying attention to and learning a great deal.

Nervous System Reset Guide

Simple, practical tools to improve energy, recovery, and performance

What is your nervous system?

Your nervous system is your body’s control centre.
It constantly scans for one thing: Am I safe?

Based on that, it shifts you into different states:
- Activation (Go mode) → stress, drive, push, heart rate elevated.
- Regulation (Recovery mode) → calm, repair, rebuild, HRV improves.

You need both.
Progress comes from moving in and out of these states well.

Signs your system is out of balance

Overactive (too “on”)

- Wired but tired
- Can’t switch off
- Shallow breathing
- Tight neck, shoulders, jaw
- Pushing hard but not progressing

Underactive (shutdown)

- Low energy
- Flat mood
- Brain fog
- No motivation
- Feels heavy to move

👉 These are not personality flaws.
They are body responses to stress.

What a regulated system feels like

- Calm but alert
- Steady energy (no big crashes)
- You can push… and recover
- Breathing feels natural
- You feel in control of your effort

Daily tools to regulate your system

1. Breathing (fastest reset)

- Inhale: 4 seconds
- Exhale: 6–8 seconds
- 3–5 minutes daily

👉 Longer exhales signal safety to the body

2. Walk daily

- 10–20 minutes
- Especially after meals or stress

👉 Helps clear stress hormones and reset your system

3. Match your training to your state

- Feeling wired → slow, controlled movement (Pilates, strength, breath focus)
- Feeling flat → gentle intensity (walk, light weights, rhythm)

👉 Don’t train the same way every day

4. Build in recovery moments

- Lie on your back, legs up
- Eyes closed, slow breathing
- 5–10 minutes

👉 This teaches your body how to come out of stress

5. Reduce constant stimulation

- Less phone scrolling
- Less background noise
- More quiet time

👉 Your system needs space to settle

6. Eat to support your system

- Don’t skip meals
- Prioritise protein
- Keep energy steady

👉 Low fuel = BIG stress signal

7. Train + recover

- Strength train 2–4x per week
- Allow recovery days

👉 Results come from recovery, not just effort

Take care of your nervous system as much as your muscles 🤍

Address

Coastlands/Cityfitness Gym
Paraparaumu
5032

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