Weekly wrap up. Week 34. 2025.

Happy 2 years alcohol free to me today! and how to lose that weight!

In a week that has seen GCSE results coming in, Rachel inflicting more doom and gloom on any money we may have left and Martin Gibson getting far too much air time (IYKYK ((if you know, you know)), I celebrate today, 2 years alcohol free.

I can still remember as clear as yesterday, the moment I looked at the glass of Rosé wine I was holding, and the decision I made there and then, pouring it out on the grass and not looking back. Not once.

We all live in a world where we can make our own decisions (although having seen Derren Brown live on Wed night, I am now a bit swayed towards how much we are subconsciously influenced) and this is my decision. It need not suit or interest you, but it suits me very well!

While my driving reasons were health related, the many, many benefits have been staggering and are constantly reaffirming to me, why this was one of the best life choices I have made. I read a great post once that said along the lines of "over the age of 45, you can have the night before or the morning after, but you can't have both"!

The 2 questions I am constantly asked are "is this forever" and "why don't you just have the occasional glass?" and my replies are that to the first, while I have never set any time frame, the current status suits me very well and has only enhanced my life in many ways and to the second - why? to what gain and for what purpose?

I still drink far too much coffee and love chocolate but embracing an AF life has seen so many benefits that I truly celebrate the start of Year 3... and the other question I am asked (with some hope usually) is that did I just give up booze to lose the weight I piled on over lockdown and the answer is sorry but no! The weight loss is all about damn hard work, lifting weights, riding my bike, making sensible food choices and long term dedication and commitment!! However, I am here to help...

How to lose weight safely and stay stronger for longer.

I am going to be running a "How to lift weights for beginners" plan or something along those lines in October... it is a work in progress but here is a little snippet of info for those who are perhaps looking at the results of a long, lazy summer...

I quote/paraphrase from Women's Health "Many women believe that cardio is superior for fat loss as it burns more calories minute per minute than most forms of movement and yes, a calorie deficit does contribute to weight loss.

However, intentional exercise (when you are out running or in the gym or whatever) only equates to around 15 - 30% of your total daily expenditure. So what about the other 70 - 85% of your time? This is where strength training comes in - resistance workouts are proven to build muscle and muscle burns calories while the body is at rest which aids weight loss" ( in addition to SOOOO many other benefits which I shall be referencing over the coming weeks).

So if maybe losing some weight, getting stronger, having more energy, sleeping better, having better balance and coordination, seeing improved cognitive performance, feeling more confident and being able to perform tasks more easily sounds like your thing, stick around - I have a strong Autumn planned.

N.B. I am and always will be totally devoted to Pilates and the many wonders of how it helps us. To this end, I continue to go on training courses (most recently a Reformer course in Athens) have recently bought another reformer for my own personal practice and self development, attend master trainer classes and continue to study, research and learn but I also totally embrace the need for lifting weights and as I am heading a lot closer to 60 and 50 is growing ever more distant in the rearview mirror, I am not slowing down and indeed want to learn more that I can then bring to you. I have been sporty and into fitness and exercise my entire life but I can honestly say I am stronger now than I have ever been, so if I can do it, I hope I can help you too (let's not mention my dodgy knee and the occasional memory lapse and regularly rambling about utter gibberish but you know! on the whole...)

I know those of you who are doing both Pilates and strength training can see how the two compliment each other. I see this more and more as I grow stronger with weights and feel more confident in some of the Pilates exercises that used to defeat me and I love bringing that to you.

(This is not to encourage you to ditch the cardio work by the way. Just to help understand what choices to make depending on what your goals are).

Back to Derren though... I am now looking for a blue t shirt, gold watch and Alton Towers connection.... mind totally blown!

I am off to Carfest today and cannot wait to teach my class. Hopefully I will get a good turnout but just me, my camper van and some amazing music to look forwad to I am particularly looking forward to Madness headlining on Sunday - music I grew up on and "It must be love" is my all time favourite ever song so I shall be belting that one out.

I apologise in advance if I am a bit bleary eyed on Monday but I just don't do late nights...

2 years ago I was at the Isle of Wight festival and I was AT THE FRONT OF THE CROWD, RIGHT AT THE STAGE and when Robbie Williams was due on, my phone flashed up "Bedtime reminder - time to start winding down"....I have to confess that, to the horror of the friends I was with, I said it was too busy and elbowed my way alllll the way back where I found a few familiar faces to stand with and felt much happier watching from a distance. (To be fair, there is only so much pelvic thrusting anyone needs in their life and I feel I may have reached my limit).

I may have good muscles and be strong but by 'eck, I do like my pyjamas and the sofa more and more...

While the sun shines, we will be on the beach

Not every day but I will update in the What's app group and in stories on FB and Instagram. Monday and Tuesday are looking promising for next week so let's take advantage while we can.

I am delighted that we have our Isle of Wight day sorted and booked for Sept. There are 15 of us heading over and I look forwad to meeting you all at Lymington ferry terminal. I hope we pay a little more attention than back in December 2011, when a huge group of us were heading over to a fun filled weekend on the island for my Hen do... we were all so excited, chatting and laughing away as we sat in the ferry terminal. We watched the ferry come in, empty, refill and set sail again... it wasn't until it was chugging off up the Lymington River that someone interupted the 30 or so conversations to say "Shouldn't we be on that??"....

New in the library - Thursday's small equipment circuits class and this morning's Strength circuits classes are in the library as well as today's all levels mobiltiy classes where we focus on footwork and some exercises to help with plantar fasciitis.

I will be recording a challenge for Septermber next week - when I have come up with something. Suggestions welcome.

Don't forget I am taking a week off to recharge before we come back with lots of new class content and energy for a very busy Autumn so no live clases Mon1, Tues 2, Thurs 5 and Fri 5 Sept. Gretl and I are off in the camper van to go walking for a week. I am leaving Bertie behind as his walking days are sadly behind him. Please rest assured that I can barely stand upright under the weight of guilt but he is going to his dog sitter who loves him (almost) as much as I do and will cuddle him non stop so I can get out and walk my legs off!

I hate to mention the C word but our lunch this year will be early as I am going away for the start of December... members, you will see in your calendar and more info in due course but just for your planning..... and watch next week for the annoument of our October Ghost hunting event. I have so much up my sleeve as always.

Have a great weekend everyone and see you Monday - normal class running as I will be away the following week.

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Sitting in Southampton airport and other stuff

By juliet • April 9, 2026

I want to keep it as on point and brief as I can and here are some cold, hard facts. Doing SOMETHING is a lot better than doing NOTHING! Whatever equipment you use and program you follow is far less important than the fact that you show up. Regularly and consistently. Only 30% of adults meet the resistance training guidelines and this drops to as low 10% for older adults. What is required? Training all major muscle groups at least once a week Aiming for 2 - 3 sets per exercises Using a weight that is getting challenging by the end of the set Moving through full range of movement. Now, why this is good news is that this can be acheived in whatever form of exercise takes your fancy and over here on our Pilates mat, we tick a lot of those boxes. Going into the 100 and wishing for the end, sitting tall in your Spine Twist and pushing for JUST ONE MORE rep is meeting this! We go through full range of movement, we use bodyweight as well as small equipment, so even if you are not lifting weights, you are doing your bit. (N.b. provided this is min. 3 times a week and you are pushing yourself to max ability in each of those sessions in one way or another and bringing in bands, small weights etc for additional resistance) WHAT COUNTS BODYWEIGHT EXERCISES AT HOME BANDS, BALLS, BODY WEIGHT, LOOPS A QUICK EXPRESS SET WHEN YOU GET BACK FROM YOUR RUN/WALKING THE DOG 15 MINS IN THE KITCHEN - YOU DON'T NEED TO COMPLICATE IT IT DOESNT NEED TO BE FANCY, STRUCTURED OR ELABORATE. IT JUST NEEDS TO HAPPEN Generally ALL types of resistance training work, as long as they are performed with high efforts which means that you get to a point where you are almost at failure. In other words, choose what you enjoy as you are more likely to stick to it and work harder at ut. CONSISTENCY IS KEY and the BEST exercise programme to do is the one you enjoy and will be more likely to stick at! MEMBERS. We have multiple classes involving strength and resistance every week. NON MEMBERS - I am just putting dates together for another 4 week strength program. Please email me if you are interested. More details to follow (I am delighted to be starting a 4 week strength training session with my local running club so I really am doing my best to share the love! )

Why runners need to lift weights

By juliet • April 8, 2026

Let's start with Improves balance and coordination Improves bone density Boosts metabolism and weight management Enhances mental health Helps with daily activity A few more?! Improves posture by strengthening your core and back muscles Reduces risk of injury by strengthening joints, ligaments, and tendons Helps regulate blood sugar levels and lowers risk of type 2 diabetes Improves sleep quality and helps you fall asleep faster Enhances athletic performance (speed, power, endurance) Slows down age-related muscle loss (sarcopenia) The ACSM (American college of Sports Science) is the bible of the fitness world with regards to fitness and exercise prescription and has recently done a huge survey, publishing it’s findings in a new report which has got the fitness world very excited as it is the first survey of it’s kind since 2009.