Tips for Gorgeous Skin

Tips for Gorgeous Skin

We all want glowing skin, but all the face creams on the market aren't always enough. Although using the right skincare products is an important part of your daily skin routine, there's much more to having glowing skin than simply rubbing a little lotion on your face every day. Check out some of our favorite skincare tips and tricks for that beautiful, healthy look.

Don't Skimp on the Sunscreen

It's easy to forget the sunscreen when you're getting ready for a day outside, but it's one of the most important factors in the health of your skin. This might surprise you, but over 90% of wrinkles are from too much sun exposure. To avoid early aging, along with a higher risk of skin cancer, always remember to slather on the sunscreen - even during the winter months.

Get Enough Sleep

Your energy levels aren't the only thing suffering when you pull an all-nighter. If you ever wondered where those dark circles under your eyes come from, ask yourself how much sleep you had the night before. A lack of sleep also leads to low pH level in the skin, which leads to redness, breakouts, and an uneven skin tone. Make sleep a priority.

Stop Picking at Your Face

Whether you want to admit it or not, we all catch ourselves picking at our face from time to time. When you have a bad pimple bothering you or flaky skin, try to avoid messing with your face. For example, trying to pop a pimple creates inflammation in the skin, leading to redness and irritation. It can even cause scarring. On the other hand, think of all the dirt and germs you're getting in your pores each time you touch your face. You'll notice a huge improvement in the look of your skin if you simply stop touching it.

Never Sleep With Makeup On

After a long day, all you want to do is curl into bed and sleep. Even when the last thing you want is to wash off your makeup, do it. Sleeping with makeup on clogs your pores and leads to extremely dry and flaky skin. Removing your eye makeup is especially important.

With these tips in mind along with your normal skincare routine, you're on your way to the glowing skin you deserve!

How to set S.M.A.R.T. goals

How to set S.M.A.R.T. goals

At Reformation Pilates in Ringwood, Eastland, we know the importance of setting S.M.A.R.T. goals. We touched on what S.M.A.R.T. goals are in a recent blog, but the real question is how do you make one? This technique is favoured among fitness enthusiasts, health coaches, and mentors all over the world and it just might be the secret to reaching all of your health and fitness goals. Start by being clear about want you want to accomplish, and then use these five steps to achieve long-term success.


You're much more likely to achieve your health goal if it is specific. An example of a general goal is "Go to Pilates more." Instead, your goal could be to "Go to Pilates twice a week for a month for better health." This tells you what you want to accomplish, when you want to accomplish it, and why you want to accomplish it. This gives you a specific goal you can hit easily.


A measurable goal gives you the exact criteria you need to follow so you'll know when you meet your goal. Using the example from above, "Go to Pilates twice a week for a month for better health" tells you how many times you need to go to Pilates and for how long. Once you hit that one-month mark, you'll know if you have achieved your goal.


Setting impossible goals is the fastest route to failure. You should challenge yourself by setting high goals, but make sure these goals are realistic and attainable. If you set a goal to lose 20 pounds in a month, that's both unhealthy and unattainable. If you're new to running and set a goal to complete a marathon in two months, you're probably not going to achieve that, either. Start with small, simple goals and make them more challenging with time.


When it comes to setting your health goals, choose goals that are important to you and not everyone around you. Don't follow suit simply because everyone else is. If you're friends are trying to shed some weight but you're happy where you are, don't follow suit. If your goals are important to you, you'll surely find success.


A goal without a timeframe is useless. You can set a goal to eat healthier and be "working on it" for years. When your goal has a timeframe or deadline, you know how long you have to achieve it and are much more likely to get there. A goal with a deadline attached has a sense of urgency and priority.

If you've set goals in the past and failed to achieve them, setting S.M.A.R.T. goals might be your key to success. Grab a pencil and paper and set your first goal today. There's no better time than now.

4 Tips for Reaching Your Nutritional Goals

4 Tips for Reaching Your Nutritional Goals

How many times have you set nutritional goals, got super excited and motivated, then quickly went back to your old ways? Setting goals is the easy part; it's sticking to your health goals that can be hard. It's so easy to let the excitement of a new goal fall to the back of your mind once you realize how hard it will be to achieve. Giving up is always easier but the satisfaction of meeting your health goals is unlike any other. Living a long and healthy life is important, so here are a few of the top tips to help you stick to your nutritional goals.

Start With a Clear Goal

Making goals is exciting, but don't go too overboard when setting nutritional goals. Instead of having a million vague goals that sets you up for failure from the very start, begin with a single S.M.A.R.T goal. A smart goal should contain five very important characteristics:

·         Specific

·         Meaningful and Measureable

·         Attainable

·         Realistic and Relevant

·         Time-Bound

An example of a S.M.A.R.T nutritional goal would be to eliminate soda and caffeinated beverage from your diet in 2 weeks. Once you have reached your first goal, you can make another one and work towards that. One main goal at a time will make the whole process a lot less overwhelming and a lot more doable when first starting out.

Have a Support Group

Although it may seem like a good idea to keep your nutritional goals to yourself, having a circle of support can make all the difference in whether you reach your goal or not. Not only will having a support group help encourage you to keep going, but also it will hold you accountable. You're much less likely to order a soda or extra piece of cake when you're out with the girls if they know you're trying to get healthy.

Drink Lots of Water

No matter what your nutritional goals may be, success starts with a steady intake of fluid. Water is essential for health, but it can also be your number one tool in mindful eating. Often our body mistakes thirst for hunger, leading us to reach for unhealthy snack food when all we really need is a glass of water. If you have trouble drinking plenty of water, consider switching it up with a glass of hot green tea occasionally.

Celebrate Small Successes

It's important that you reward yourself when you reach a nutritional goal. This can encourage you to keep going, leading you to reaching optimal health. Of course being healthy is a reward in itself, but small rewards like a new yoga mat, outfit to wear to Reformation Pilates, or manicure are a fun way to reward yourself for sticking to your plan.

What are you waiting for? Start working towards your nutritional goals today and you'll feel like an entirely new person before you know it.

We are loving coconut oil!

We are loving coconut oil!

The coconut oil craze is all the rage with fitness enthusiasts, beauty vloggers, and health experts from all over the world. So, what's the deal with coconut oil? Along with substituting it for vegetable oils and shortening, it's is now a hit outside of the kitchen. We're talking about beauty hacks that will make your life so much easier. Check out a few of these great ways you can use the super oil known as coconut oil.

Sooth Dry Hands

If you suffer from dry skin and find yourself reaching for the lotion every chance you get, you may benefit from using coconut oil as a hand moisturizer. The best part is that you don't even have to melt it. Simply take a small portion from a jaw of coconut oil and massage it into your hands after washing for instant smoothing and moisturizing. This is even safe for babies and children.

Remove Your Makeup

There are lots of wipes and creams available for removing makeup but they can be costly and sometimes irritating for those with sensitive skin and eyes. Coconut oil is a great alternative to these expensive makeup removers. Put a small amount of coconut oil on a cotton ball and gently rub it into your skin before rinsing with warm water. The coconut oil will remove your makeup and leave your skin feeling hydrated.

Get Rid of the Frizz

Do you have frizzy hair? Coconut oil to the rescue! Stop wasting your money on products for your frizzy hair and grab a jar of organic coconut oil. All you do is rub a dab onto the frizzy parts for an instant fix. You can also apply it to the tips of your hair to add a bit of shine. Be sure to use just a little bit on your hair, or it will look greasy.

You can also use coconut oil a for shaving, relieving skin irritation, deep conditioning your hair, and much more. Buy yourself a jar today and discover the various beauty and health benefit it has to offer.

Bring on the Booty

Bring on the Booty

With the rise of stars such as Beyonce, Kim Kardashian and Amber Rose, the booty has made a comeback. Gone are the days of trying to be hip-less with no butt. Women want toned booties they can shake on the dancefloor. This booty-positive trend is on point and we love it. We also have a secret for you: Reformation Pilates at Eastland Shopping Centre is the perfect way to get the sculpted behind you want. Try out these at-home butt toning exercises and you will have a twerk-worthy booty in no time.

Exercise One: Pelvic Curl Up

This powerhouse exercise works the glutes, hamstrings and inner thighs.

1.      Start lying on your back with your knees bent and your feet on the floor. Rest your arms beside your body, palms facing down.

2.      Exhale and drop your low back flat on the floor. Lift your pelvic floor up as you draw your belly button towards your spine.

3.      Slowly begin to peel your back off the floor starting with your hips. Engage your glutes and curl all the way up until you are in a bridge position.

4.      Once you reach maximum height with your hips, reverse the movement and roll your spine back down to the floor. Again, go slowly and keep lifting your pelvic floor the entire time.

5.      Once your hips touchdown, release the pelvic floor and take a big inhale. On your exhale, lift the pelvic floor and begin the exercise once more.

Exercise Two: Leg Lifts

This will give your booty a nice little lift. Not only that, it works the abs and back muscles as well. Don’t be surprised if more than just your buns are sore the next day!

1.      Start on your hands and knees in a tabletop position. You want your shoulders over your wrists and your hips over your knees.

2.      Lift one leg up with the knee bent to 90° and the sole of the foot facing upwards. Engage your core muscles to stabilise your body.

3.      Begin to lift the sole of the lifted leg up towards the ceiling. Keep the hips as level as you can and only lift the leg to the height where the rest of your body can stay stable.

4.      Release the leg back to the starting lifted position.

5.      Repeat for 15 reps and then switch sides. Do a few sets on each side or move until you feel your glutes fatiguing.

            Exercise Three: Side Leg Lifts

This exercise targets the outer glute muscles as well as the inner thigh. All the jiggly spots in other words!

1.      Start on your hands and knees just like you did for the original leg lifts.

2.      Again, lift one leg up with the knee bent to 90° and the sole of the foot facing upwards. Engage your core muscles to stabilise your body.

3.      This time, lift your leg out to the side. Keep your knee in line with your hip and only lift your knee as high as you hip.

4.      Slowly lower the leg back down to the floor.

5.      Repeat 15 times on both sides. You can do additional sets if your booty is feeling up to it.

Exercise Four: Single Leg Lifts

This exercise is similar to swimming and works the whole back of the body, including your butt.

1.      Start lying face down and rest your forehead on stacked palms, just like you did for the previous exercise. Your legs should be extended straight back behind you.

2.      This time, lift one leg up off the ground. Engage your glute muscle to get the maximum lift in this position.

3.      Slowly lower your leg back down to the ground.

4.      Repeat with the other leg. Do 15 lifts on each leg, take a minute of rest and repeat.

It won’t take long for you to notice that your butt has gotten a bit of lift and tone after doing these exercises. For even faster results, try our Pilates Reformer classes where the added resistance of the machines will help you reach your perfect booty faster.

The Deal with Apple Cider Vinegar

The Deal with Apple Cider Vinegar

Apple cider vinegar is one of nature’s health support gems. Despite all the fancy supplements available on health food store shelves, there is something to be said for this tried and true product. It boasts numerous health benefits and can even be used as a humble addition to salad dressing. If you have somehow missed the apple cider vinegar craze, let us introduce you to this golden elixir of health and wellness.

Here are just some of the ways you can incorporate apple cider vinegar into your health routine, alongside Reformation Pilates in Eastland, of course!

Have a tablespoon of apple cider vinegar in warm water.

This simple health tonic is perfect first thing in the morning to help wake up your digestive system. The naturally occurring enzymes in apple cider vinegar promote the growth of healthy bacteria in your gut. Not only that, it has been scientifically proven that apple cider vinegar helps to stable blood sugar levels. Stable blood sugar means no energy crashes that lead to fatigue, lapses in productivity and unnecessary snacking.

Use apple cider vinegar as a toner.

The natural acidity of apple cider vinegar helps to minimise pores. So gently dabbing your face with apple cider vinegar can work as a natural toner. If you have sensitive skin, you may want to dilute the apple cider vinegar with water. Follow up with your favourite natural moisturiser. The vinegary smell of apple cider vinegar usually fades quite quickly so no worries if your nose is not super keen on the fragrance of your new toner.

Gargle apple cider vinegar to kill bacteria in your mouth and throat.

Vinegar is a natural disinfectant. Gargling apple cider vinegar when you have a sore throat can help kill off any unwanted bacteria hanging out there. Swishing it around in your mouth can also help to eliminate bad breath. As apple cider vinegar is a natural product, it only kills off the bad bacteria while leaving the good bacteria behind. So give it a gargle!

These are just some of the many ways you can use apple cider vinegar as its uses are pretty much limitless. It can be used as a cleaning product, to help eliminate dandruff, you name it! So go pick up a bottle and enjoy all the benefits of this truly amazing product.

Meat-Free Mondays: Our Top 3 Recipes

Meat-Free Mondays: Our Top 3 Recipes

Reducing the amount of meat you eat may sound like a good idea—and it totally is!—but unless your meatless meals are just as satisfying as the ones with meat, your good intentions won’t last very long. We’ve got you covered, though. Here are our top three recipes for Meatless Mondays, to be made before or after your Monday sweat session at Reformation Pilates in Eastland Shopping Centre:

Sweet Potato Curry (via bon appétit)


        1 lemongrass stalk, tough outer layer removed, coarsely chopped

        1 2” piece of ginger, peeled, chopped

        4 garlic cloves

        2 tablespoons vegetable oil

        Kosher salt

        ¼ cup red curry paste

        2 tablespoons tomato paste

        1 14.5-oz. can crushed tomatoes

        2 13.5-oz. cans coconut milk

        1½ pound[Office1]  sweet potatoes, peeled, cut into 1” pieces

        ¾ pound small or young carrots, peeled, cut on a diagonal into 2” pieces

        6 medium shallots, peeled keeping roots intact, quartered lengthwise

        1 red Thai chilli, thinly sliced (optional)

        1 tablespoon fresh lime juice

        Steamed jasmine rice (for serving)

        Thinly sliced scallions, basil leaves, cilantro leaves with tender stems, and lime wedges (for serving)


1.      Pulse lemongrass, ginger, and garlic in a food processor until very finely chopped.

2.      Place oil in a large heavy pot over medium heat. Add lemongrass mixture and cook, stirring often, until golden brown, about 5 minutes; season with salt. Add curry and tomato pastes and cook, stirring, until darkened, about 3 minutes. Add tomatoes and cook, scraping up any browned bits, until thickened, about 5 minutes. Stir in coconut milk; season with salt. Bring to a boil; reduce heat and simmer, stirring occasionally, until curry is rich and full of flavour, 20–25 minutes.

3.      Add sweet potatoes and carrots, then pour in water to cover. Partially cover pot and cook until carrots are crisp-tender, 10–15 minutes. Add shallots and cook until potatoes are tender and shallots are soft, 15–20 minutes.

4.      Add chilli, if desired, and lime juice to curry and spoon over rice. Top with scallions, basil, and cilantro; serve with lime wedges.

5.      THINK AHEAD: Curry can be made 2 days before serving. Let cool; cover and chill.

Brilliant Veggie Burger (via Jaime Oliver)

Burger Ingredients

       200 g frozen sweetcorn

       200 g frozen peas

       200 g frozen broad beans

       ½ a bunch of fresh coriander

       75 g plain flour, plus extra for dusting

       1 pinch of ground cumin

       1 teaspoon cayenne pepper

       1 tablespoon sesame seeds

       1 tablespoon sunflower seeds

       Olive oil

       ½ an iceberg lettuce

       2 ripe tomatoes

       2 sprigs of fresh basil

       2 gherkins

       1 ripe avocado

       1 lime

       4 large quality burger buns

       1 punnet of cress

       Tomato ketchup

Vegan Mayo

       2 spring onions

       ½ a fresh red chilli

       ½ a clove of garlic

       2 heaped tablespoons jarred chickpeas

       1½ tablespoons sun-dried tomato paste

       1 teaspoon English mustard

       1 splash of brandy

       1 lemon

       Extra virgin olive oil

Onion Rings

       1 large onion

       2 tablespoons red wine vinegar

       120 g self-raising flour , plus extra for dusting

       ½ teaspoon baking powder

       200 ml cold golden ale or IPA

       600 ml sunflower or sunseed oil


1.      Remove the frozen veg from the freezer, and leave to defrost for around 15 minutes.

2.      Add the defrosted veg, coriander (stalks and all), flour, cumin and cayenne to a food processor. Season well, then blitz to a rough paste. Add the sesame and sunflower seeds, then pulse to combine.

3.      Divide and shape the mixture into 4 equal-sized patties, roughly 2cm thick. Add the patties to a lightly flour-dusted tray, turning them over in the flour to coat. Place in the freezer for 10 minutes to firm up, then pop in the fridge while you make the vegan mayo.

4.      Trim, roughly chop and add the spring onions and chilli to a blender. Peel and add the garlic, along with the chickpeas, tomato paste, mustard, brandy, lemon juice and a good pinch of sea salt and black pepper. Blitz well to combine then, with the liquidiser still running, slowly pour in 4 to 5 tablespoons of extra virgin olive oil until smooth and the same consistency as mayonnaise.

5.      To make the onion rings, peel and slice the onion horizontally into rounds, roughly 2cm wide. Separate them into rings, then place into a bowl with the vinegar and a pinch of salt. Leave for 5 minutes.

6.      Meanwhile, combine the flour and baking powder in a bowl, pour in the ale and whisk gently until smooth, thick and coating the back of a spoon nicely.

7.      Place a medium, deep pan over a high heat, pour in the sunflower or sunseed oil and allow to heat up. To test if the oil is hot enough, drop a piece of bread into the pan – if the bread floats to the surface, sizzles and turns golden, it’s about right.

8.      Drain the onions, dust a handful of them with flour until lightly coated, then dip into the batter. Remove with a slotted spoon and allow any excess batter to drip off, then carefully lower into the hot oil. Cook for around 1 minute, or until golden and crisp, turning halfway with the slotted spoon. Transfer to a double layer of kitchen paper, then repeat with the remaining onion.

9.      Preheat the oven to 160ºC/325ºF/gas 3.

10. Heat a splash of olive oil in a large frying pan over a medium heat, add the burgers and cook for 10 to 12 minutes, or until cooked through and golden, turning halfway and pressing down with a fish slice to get them nice and crispy. Transfer to a baking tray, then pop in the oven while you prepare the remaining ingredients.

11. Finely shred the lettuce. Add to a large bowl with half of the vegan mayo (keep the rest in the fridge for up to two days and use as a tasty dip or in sandwiches). Mix well.

12. Slice the tomatoes and place on a plate lined with kitchen paper. Sprinkle over a little salt and pick over the basil leaves. Top with another piece of kitchen paper and pat lightly to remove any excess water. Slice the gherkins lengthways, then halve and de-stone the avocado. Scoop out the flesh and cut into slices, then squeeze over the lime juice.

13. Halve and toast the burger buns on a hot griddle pan or under the grill. Once ready, pile the lettuce and sliced tomatoes onto the burger bun bases. Pop a burger on top, snip over the cress, then layer over the gherkins and crispy onion rings.

14. Add a good squeeze of ketchup to the burger tops, place them on top, squeezing down gently, then tuck in.

Spicy Veggie Tacos with Guacamole (via Meat Free Mondays)

For the Taco Filling

        600 g vegetarian mince, frozen

        1 large onion, sliced

        ½ red pepper, sliced

        ½ green pepper, sliced

        ½ iceberg lettuce, shredded

        100 g cheddar, grated

        1 handful coriander, leaves picked

        1½ tablespoons olive oil

        1 pinch salt

        1 pinch pepper

For the Spice Mix

        1 tablespoon chilli powder, mild

        2 tablespoons onion powder, or celery salt

        1 teaspoon ground cumin

        1 teaspoon paprika

        1 teaspoon oregano

        1 teaspoon garlic powder

        1 teaspoon sugar

        1 teaspoon salt

        1 teaspoon cornflour

For the Guacamole

        2 avocados, ripe

        1 tomato, diced

        ½ red onion, finely chopped

        ½ lime, juice only

        ½ teaspoon Tabasco, to taste

        2 teaspoons olive oil

        1 handful coriander, chopped

To Serve

        6 crunchy taco shells


1.      To make the taco filling, put a frying pan over a medium-high heat and add the olive oil. When the pan’s hot, fry the peppers and onion for 1 minute.

2.      Add the frozen vegetarian mince and cook for 5 minutes.

3.      When the pan starts to dry out, add the sugar, salt, spices and cornflour and stir to combine.

4.      When the mixture has combined, pour in 200 ml of water and bring to the boil. Cook for 4-5 minutes until the mixture thickens to coat the mince. Season with salt and pepper and keep warm.

5.      To make the guacamole, halve the avocados and take out the stones. Scoop out the avocado flesh into a mixing bowl.

6.      Add the olive oil, onion, coriander, lime juice, tomato and some drops of Tabasco.

7.      Season with salt and pepper.  Mix the ingredients together using your hands to form a thick paste.

8.      Warm up the mince in the pan and heat the tacos through in a hot oven according to packet instructions.

9.      Place the tacos on plates and add the coriander, lettuce, grated cheese and Tabasco. Top or serve with the guacamole.


How to Become a Morning Person so You Can Get to Your 6am Pilates Class

How to Become a Morning Person so You Can Get to Your 6am Pilates Class

There is nothing better than starting your day with a 6am Pilates class, especially at Reformation Pilates at Eastland, Ringwood. Exercise first thing in the morning wakes you up and starts your day on a powerful, I-can-do-anything note. You then get to carry that energy with you throughout your day. It’s really a no-brainer. Except for the whole bit about waking up super early to get to class. Oh yeah, that old hurdle.

For many people, mornings are tough. We have a few tips to help make your mornings easier so you can start your day off right with a 6am sweat sesh.

1.      Go to bed early. This one is pretty obvious but we could all use the reminder from time to time. It’s so easy to get sucked into scrolling through social media when you should be winding down away from a screen. So pick a bedtime and stick to it. You will be so happy you did come morning.

2.      Change your alarm. Pick your favourite motivational mix as your alarm. Some sort of feel-good tune that will put you in a positive headspace when you wake up.

3.      Put your alarm clock or smartphone on the other side of the room. Chances are, by the time you get to hitting the snooze button, you will be awake.

4.      Drink a big glass of water first thing when you wake up. Our bodies lose water as we sleep so starting your day off with proper hydration will help to kick things into gear. For an extra bit of zing, add freshly squeezed lemon to your glass. If you leave it out the night before, beside your alarm, you can skull it as soon as you wake up.

5.      Start with a positive affirmation. It’s normal to focus on the feeling of being tired when you first wake up. Instead, pick a positive affirmation to say to yourself to drown out those tired thoughts. “I am going to feel awesome after this Pilates class and have a great day!” is a good one.

6.      Stick to your routine. Our bodies are creatures of habit and do best when we have a consistent schedule. So stay committed to your routine and over time, mornings will be a breeze.

Do you have any tricks for getting yourself to an early morning class? Please tell us if you do!

Mastering “The Burn”

Mastering “The Burn”

At Reformation Pilates in Ringwood, Eastland – we’re all about feeling the burn!

If you ask any professional athlete how they push through those last few reps at training or the final stretch of a race, you might hope they say something along the lines of, “Oh, I don’t really feel the burn anymore.” Which would maybe give you hope that one day those last few reps of your 100s will suck a bit less. Unfortunately, the burn is here to stay. But here’s the truth: this is a good thing. The stronger you get in your Pilates practice, the more you can challenge yourself to reach your goals.

So instead of waiting for the day the burn disappears, focus on mastering the burn instead. Here are some of our favourite ways to get through those last few reps:

1.      Think about how good you are going to look naked. Seriously, every time you feel like throwing in the towel, picture yourself with a toned body wearing your favourite birthday suit. Oh yeah, the burn is worth it.

2.      Think about how good you are going to feel the next time you’re with your crush. This may involve a sexy black dress or your birthday suit. We’re not here to judge.

3.      Think about Kim Kardashian’s sculpted waist and awesome booty. She has to do Pilates. How else does she keep that toned but soft figure?

4.      Think about Michelle Obama’s arms. Not only is the First Lady an intelligent and progressive wonder-woman, she has some seriously sculpted guns. Best of all, she’s been showing them off since day one. Maybe she and Kim do Pilates together.

5.      Think about the U.S. election. Seriously, the most powerful country in the world might descend into darkness very soon and there’s a good chance a zombie apocalypse will ensue if this happens. If this is the case and the zombies somehow make it to Australia, we need to be ready. So finish those reps before it’s too late!

6.      Think about your favourite food truck. You will want to protect it from the zombies, won’t you? Oh, and also enjoy that delicious burger guilt-free, of course.

Give these a try and let us know how it goes. Also, we would love to hear what gets you through those last few, burning reps!

Top Pilates Exercises to do at Home

Top Pilates Exercises to do at Home

At Reformation Pilates at Eastland, Ringwood, we really love our Allegro Reformer machines. That being said, we know that you can’t always make it to class so we want to give you our five favourite, at-home Pilates exercises. Remember to do slow, controlled movements and exhale on the effort.

            Pelvic Curl Up | 30 seconds

The Pelvic Curl Up is a staple of any Pilates session. It targets your deep core muscles bringing all-over strength and stability to your body.

1.      Start lying on your back with your knees bent and your feet on the floor. Rest your arms beside your body, palms facing down.

2.      Exhale and drop your low back flat on the floor. Lift your pelvic floor up as you draw your belly button towards your spine.

3.      Slowly begin to peel your back off the floor starting with your hips. Engage your glutes and curl all the way up until you are in a bridge position.

4.      Once you reach maximum height with your hips, reverse the movement and roll your spine back down to the floor. Again, go slowly and keep lifting your pelvic floor the entire time.

5.      Once your hips touch down, release the pelvic floor and take a big inhale. On your exhale, lift the pelvic floor and begin the exercise once more.


Roll Up | 30 seconds

This core-strengthening exercise creates strength and stability in the body. The secret is to move slowly so you don’t compensate with momentum.

1.      Start lying on your back with your arms beside you, palms face down.

2.      Engage your pelvic floor and try to keep it switched on for the entire roll up.

3.      Begin the roll up by lifting your head shoulders and arms off the floor.

4.      Roll all the way up to seated, engaging your core muscles to lift you.

5.      When you get up reach forward towards your toes with your fingertips.

6.      Slowly lower yourself back down to the floor.

100s | 60 seconds

This is a classic Pilates exercise that engages your deep core muscles and makes them work a bit harder to stabilise with the arms pumping.


1.      Begin as you did for the Pelvic Curl Up [Office2] with your knees bent and your feet on the floor. Again your arms should be beside you with your palms face down.

2.      Start with a pelvic curl. Exhale and drop your low back to the floor as you engage your pelvic floor and draw your belly button down towards your spine.

3.      Lift your head, shoulders and arms up off the floor. Look between your knees to avoid creating tension in the back of the neck.

4.      One at a time, lift your legs up. You can keep your knees bent at 90° or straighten them for an added challenge.

5.      Moving from the shoulder and keeping the arms straight, pump the arms up and down 100 times. The movement is small, controlled and quick.

6.      When you reach 100, release your back down to your mat.

Bicycles | 30 seconds

This exercise targets your obliques and tones the side of your tummy. Definitely, a key exercise to incorporate into your at-home routine.

1.      Start lying on your back and interlace your fingers behind your head. Bend your knees and place your feet flat on the floor.

2.      Exhale, do a pelvic curl and lift the head, shoulders and feet off the floor. Your shins should be parallel to the floor.

3.      Stretch one leg out so that it is hovering off the floor. To make the exercise easier, lift your extended leg further away from the floor.

4.      Draw the same shoulder—not elbow—of the extended leg towards the opposite knee. The shoulders should stay lifted off your mat.

5.      Switch sides on your exhale. Repeat using controlled movements.


Single Leg Stretch | 30 seconds

The Single Leg Stretch is strength work combined with flexibility. This makes it a great exercise to do at home, especially if you have tight hamstrings.

1.      Start lying on your back with your legs lifted up towards the ceiling. Remember to engage that pelvic floor!

2.      Lift your head, neck and shoulders off your mat with your gaze between your knees.

3.      Bring one leg as close to your face as possible and extend the other leg so that it is hovering off the floor.

4.      Grab hold of the lifted leg—on the back of the leg, above or below the knee - and pulse it towards you twice before switching sides.

5.      Repeat on the opposite leg.

Repeat each exercise twice to get a quick, effective, at-home Pilates workout when you can’t make it to your regular Reformation Reformer class. Home Pilates is always better than no Pilates, after all!

How Tea Helps Keep Snack Cravings at Bay

How Tea Helps Keep Snack Cravings at Bay

Tea is a great way to reduce or eliminate snacking. While some nutrition plans praise the five-meals-a-day method, other studies have shown the benefits of giving your gut rest in between meals. Either way, snacking can quickly become a mindless activity that results in the consumption of unwanted calories.

It is common to confuse thirst for hunger so before you decide to reach for that mid-afternoon snack, have a big glass of water first. If after your big drink you are still hankering for something more, give a hot cup of tea a go. It may seem like you’re essentially just having another glass of water but there’s more to your cuppa than you might expect.

Peppermint Tea

Peppermint is a natural appetite suppressant. Studies show that smelling peppermint distracts people from feeling hungry, whilst keeping you hydrated as well.  If your snacking habit is due to an increased level of anxiety or worry, peppermint is a natural tummy soother, so it will help your gut manage stress.

  Green Tea

Green tea is another appetite suppressant with a naturally occurring antioxidant that boosts a hunger-suppressing hormone. These antioxidants keep blood sugar levels stable so you don’t experience the common insulin spike that leads to a need to snack. Plus, you get the added benefits of all of those detoxifying antioxidants.

We most often feel the need to snack when we are bored or have low blood sugar.  Preparing a cup of tea can be a great little meditation ritual if your hunger cravings are coming from a place of boredom. If your blood sugar is low, still have that cup of tea, but also eat some protein to boost your energy levels and keep them stable in the future.

Why We Love Our Smoothies From a Bowl

Why We Love Our Smoothies From a Bowl

Smoothies are a staple of any health-conscious human’s routine, at Reformation Pilates in Ringwood, Eastland, we love them. They are a great on-the-go option, they’re bright and colourful and come packed full of essential nutrients to keep you going throughout your day. Easy to throw together the day before, smoothies really are all about convenience. Depending on how you like your smoothies, a smoothie bowl might not be the most revolutionary thing to happen to your breakfast since bulletproof coffee became a thing. If, however, you have your daily smoothie with a side of boring, the smoothie bowl could be just the inspiration you didn’t know you were looking for:

A Smoothie Bowl is Thick

As you will be eating your smoothie bowl with a spoon, you want it to be scoopable. There a few ways you can do this. The obvious option is to add less water. However, this depends on the type of blender you are using, and extra water may be needed to help your ingredients to blend. Using frozen fruit will add to the thickness of your spoon-friendly smoothie. If you really want to thicken your breakfast up, add chia or ground flax seeds and let your smoothie sit for 10 minutes. Chia and flax also have the added benefit of providing more fibre to your meal.

A Smoothie Bowl has Granola or Muesli as a Topping

Once you’ve created the base for your smoothie—banana, berries, yoghurt, protein powder, etc.—add granola or muesli for extra crunch. This adds some texture and a bit of flavour to your smoothie. If grains aren’t your thing, no worries. Add a grain-free granola or chopped nuts instead.

A Smoothie Bowl is Really All About the Toppings

Don’t feel like you have to stop at granola, muesli or chopped nuts. Add coconut flakes, chopped fruit, dark chocolate chunks, chia seeds, you name it! Sky’s the limit when it comes to adding pizazz to your smoothie bowl. Go ahead and make your boring old smoothie exciting again.

The Science Behind Spooning Your Smoothie Bowl

Digestion begins in the mouth when the enzymes in your saliva mix with the food you are eating. Not only that, chewing and the movement of your tongue while you eat contribute to how full you feel after a meal. Traditional smoothies don’t require chewing so the nutrients in your smoothie aren’t as prepared to be absorbed by the rest of your digestive tract. There’s also that feeling of having not really eaten after gulping down a classic smoothie.

A smoothie bowl is a great solution to solve to these important factors. It allows for the maximum absorption of nutrients by beginning the digestion process in the mouth. A smoothie bowl also feels more satisfying to eat. Sure a couple of toppings and a slightly thicker smoothie might seem like no big deal but it can have serious health benefits.

Check out these tasty recipes to get started on your smoothie bowl breakfast. Sorry classic smoothie, there’s a new kid in town.

Get Fit in Bed: How the Allegro Pilates Reformer Bed assists with Body Toning

Get Fit in Bed: How the Allegro Pilates Reformer Bed assists with Body Toning

Let’s be honest, the main reason most of us want to get fit is so we look good naked. At Reformation Pilates in Ringwood, Eastland, we could not agree more. Of course, there are heaps of other benefits to using an Allegro Pilates Reformer bed which you can read about in this article. But for most of us, a body that feels toned and strong is our main motivation for committing to a regular Pilates workout.

The Allegro Pilates Reformer Bed is the most versatile Reformer machine available. Its modular design allows for a countless number of easy adjustments to be made, so you can fit in the perfect workout every time. This means that you will find the correct amount of resistance to help tone your body in all the right ways. Here are a few key elements of the Allegro Pilates Reformer Bed that make it a simple yet effective body-toning machine.

The Bed

The Allegro Pilates Reformer Bed has adjustable springs to change the resistance you feel as you work out. The spring tension works in both directions of movement so you achieve a greater amount of toning with each exercise. The bed slides smoothly on its tracks ensuring every movement is fluid and controlled.

The Ropes

The resistance ropes on the Allegro Pilates Reformer Bed can be used to work both the arms and the legs. The springs of the bed are used to create the perfect resistance level, only instead of using the bar to initiate a movement, the ropes put your body to work. Unlike the back and forth movement of the bed, the ropes allow for circular and angled movements for all-over muscle tone.

The Sitting Box

The sitting box adds another element to an Allegro Pilates Reformer Bed workout. To elevate the body, the sitting box is used in combination with the Allegro Pilates Reformer Bed to allow for a greater variety of exercises to be done using the machine. This variety in possible movement options helps you to get the all-over body tone you want.

The Allegro Pilates Reformer Bed is a one-stop machine that will help you tone your body through its various resistance and movement options. It offers low-impact solutions that give you results without compromising your joint health or any pre-existing injuries. As far as looking good naked goes, there is no better option than the Allegro Pilates Reformer Bed. Get fit in bed; try a class at Reformation Pilates and experience all the body-toning benefits of this full-body workout machine.


Top 5 Reasons to try Reformer Pilates

Top 5 Reasons to try Reformer Pilates

Reformer Pilates machines allow you to use your bodyweight, resistance and light weights to achieve a full-body workout. The benefits of regular Reformer Pilates practice range from a more toned body to injury prevention. Here is a list of the top five reasons we think everyone should try a pilates class at Reformation Pilates in Ringwood, Eastland.

1.      Full-Body Conditioning

Reformer Pilates targets every area of your body. In a regular workout, it is very common for your more dominant muscles to take over. On a Reformer Pilates machine, you are able to make those hard-to-activate muscles work. This helps your body move the way it is supposed to move, in addition to aiding in injury prevention.

2.      Increased Core Strength

Of all the areas of your body that get worked in a Reformer Pilates session, your core muscles will feel the burn the most. There is an emphasis on strengthening the pelvic floor and the deep core muscles. These are the muscles that stabilise your spine and add power to the rest of your body’s movements. Reformer Pilates offers powerful core-strengthening exercises that strengthen and tone the muscles of your abdomen.

3.      Greater Flexibility

In addition to stabilisation, Reformer Pilates also helps to develop greater flexibility. By strengthening the body in a balanced way, muscle fibres are lengthened safely. Pilates was designed to rehabilitate injured ballet dancers so that they could maintain their muscle tone and flexibility despite not being able to partake in their regular training. Therefore, there is always a flexibility component of every Reformer Pilates class.

4.      Improved Joint Stability

Reformer Pilates exercises are slow and controlled to ensure proper form. This also helps maintain the activation of the right muscle groups and prevents dominant muscle groups from taking over. All of this contributes to building up joint stability, especially in areas that are prone to injuries, such as the shoulders and knees.

5.      Low Impact

Reformer Pilates is a low-impact way to exercise that won’t put unnecessary wear and tear on your joints. Over time, impact wears away joints and can create discomfort in the body. So a Reformer Pilates class is the perfect way to get a workout in without compromising your joint health. This means you can practice Reformer Pilates at any age to help rehabilitate your body after an injury, as well as for general fitness.

There are countless other benefits to regular Reformer Pilates practice. The best way to get to experience the benefits of Reformer Pilates is to try out a class. Reformation Pilates offers three different Reformer Pilates class types to help you get the body you want. Reformation Body Tone is a full-body workout that targets the main muscle groups for an all-over feeling of strength. Arms, Abs + Glutes focuses on toning and tightening this trifecta. Stretch and Tone offers a balance of strength work and stretching for an equally challenging and therapeutic sweat session. Try Reformer Pilates at Reformation Pilates today and experience all the benefits of this full-body workout machine.

Our Guide to a Healthy Day Out at Eastland Shopping Centre

Our Guide to a Healthy Day Out at Eastland Shopping Centre

Having a healthy day out has never been easier at Eastland Shopping Centre. From fitting in a workout to getting your nails done, Eastland Shopping Centre has everything you need to pamper yourself inside and out. There is so much to choose from, so we created a list of our favourite places to get healthy; Sweat, pamper, eat, enjoy, repeat!

Reformation Pilates

Start your healthy day off with a sweat! Reformation Pilates in Ringwood, Eastland offers daily Reformer machine classes guaranteed to make you work. We offer three class styles to help you achieve your fitness goals. Reformation Body Tone is a full-body workout that targets the main muscle groups for an all-over feeling of strength. Arms, Abs + Glutes focuses on toning and tightening this trifecta. Stretch and Tone offers a balance of strength work and stretching for an equally challenging and therapeutic sweat session. Our friendly instructors are always happy to provide variations and we promise that you will come away feeling invigorated.

Pressed Juices

You will no doubt be hungry post your healthy sweat sesh. Head downstairs to Pressed Juices for one of their nourishing drinks. From energising combinations of healthy fruits and vegetables to smoothies using raw protein, Pressed Juices will give you the post-workout pick-me-up that you need. If you want to make Pressed Juices a part of your regular health routine, consider trying out one of their awesome and effective cleanse packages.

Endota Spa

Time to treat yourself to a massage at Endota Spa! Pamper away all muscle tension, stiffness and soreness with a range of body treatments intended to detox, smooth or moisturise. For an extra glow, book in a Pilates work out at Eastland ahead of your treatment for the perfect day of well-deserved self-indulgence.

The Beauty and Brow Parlour

Now that you are glowing after your massage and facial, it’s time to get your brows done. Part of feeling healthy involves presenting yourself in a way that says, “I matter!” The beauticians at The Beauty and Brow Parlour are experts when it comes to creating that perfect brow line. If you are looking for a little something extra, throw in some lash extensions to really show off your eyes.

Go Vita

Finish your healthy day out at Eastland Shopping Centre with a visit to Go Vita health food co-op. From supplements to natural cosmetics, Go Vita has everything you need to nourish your body inside and out. Go Vita even has exclusive health products that you cannot get anywhere else. If you have any questions, ask one of Go Vita’s health specialists and they will be more than happy to be of assistance.

Eastland Shopping Centre has everything you need to have a healthy day out. From a good sweat to treatments for healthy skin, this is your one-stop destination for all your health and wellness needs. Come by Eastland Shopping Centre and enjoy a healthy day out today!

Good Things Come to Those Who Sweat: Why  You Should Sweat Once a Day

Good Things Come to Those Who Sweat: Why You Should Sweat Once a Day

It’s no secret that working out is trendy right now. There are new fitness regimes popping up every few months, clothing companies strictly dedicated to activewear meant to be worn out in public, and juice bars giving coffee shops a run for their money. Being fit is in style and we love it. But fitness is more than just a passing trend. Here are some real and lasting health benefits to getting your sweat on at Reformation Pilates in Ringwood.

Sweating Detoxes the Body

Your skin is your largest organ, and when you sweat your skin pushes toxins out. Alcohol, cholesterol, salt, all those yucky things that affect the quality of your health. What’s more, sweating unclogs the pores and help the body to slough off dead skin cells so your complexion stays clear and glowing. Sweating once a day really helps your body stay on top of all of these things and keeps you feeling fresh.

Sweating Boosts Energy Levels

That post-workout feeling after a good sweat sesh isn’t magic—although it sure feels that way. When you elevate your heart rate for an extended period of time, your body produces endorphins. Endorphins are the natural feel-awesome hormone that are released during exercise. Not only that, it has been proven that working out in a group makes a workout seem less difficult than if you were working out alone. Hooray for group sweat sessions! 

Sweating Fights Off Nasties

And we don’t mean because of the smell! Sweat is naturally antimicrobial and can fight viruses, bacteria and fungi. Not such a bad thing when our largest organ is constantly being exposed to the germs that literally exist everywhere in the world. The combination of salt and slight acidity of sweat is what keeps you healthy. That being said, you still need to wipe down your machine after class!

Sweating also means you are moving your body! It is no secret that a daily movement practice contributes to a healthy body, mind and soul. And you know what they say: A sweat sesh a day keeps the doctor away!