FAQs

Frequently Asked Questions

Subscriptions are a cost effective way to get the most out of your wellbeing journey and to help you stay committed to progressing too. You will have access to various on demand, live classes with workshops and courses too. You can, however, chose to pay as you go for online live classes, however, this is just the class with no follow up video. 

FAQ’s for Pilates

Pilates is a full-body exercise we a varied series of exercises to suits all abilities. It works the entire body, both the right and left sides, in unison. It focuses primarily on what Joseph Pilates called the "powerhouse" or the group of muscles that begins two inches below your navel, goes two inches above your navel and then wraps completely around your front and your back-kind of like a corset. It also includes your buttocks. With Pilates, no matter what exercise you're doing, you are focusing on this powerhouse area.

Pilates is different from most exercises out there because it's non-impact and safe, and it really works on using the body as a whole. You're either lying on your back, on your side or kneeling on the floor where it's safe. When you move the body, you're trying to move it from the powerhouse, using your abdominal wall to protect your back. You're also working the body very evenly and symmetrically, making sure one side is not working harder than the other.

Initially the workout is slow moving because everything is being explained to you. Eventually, once you learn the workout and you're going through the motions, it becomes aerobic. You can get a cardiovascular workout when you're on the equipment and working on an advanced level because it's more physical. 

I think it comes from using the powerhouse and really focusing on and strengthening the abdominal wall, teaching it to lay flat and be strong. If the stomach is sticking out, you're going to train it to stick out. In Pilates you're always thinking of this inward pull as if the navel is going in towards the spine and then lifting up slightly, pulling all of your abdominal wall very flat.

Be consistent, especially in the beginning. Don't just try it once. Give it a few shots and do it in succession. Make it your reward, your break from a hectic day. Also, listen to your body and really concentrate — it makes for a better workout.

Someone once told me that you need to "arrive" for Pilates, meaning you must be there mentally as well as physically. To get the most out of Pilates, you must be very present. Your body and mind will thank you.

It is vital that you consult your doctor before embarking on any exercise routine if you are pregnant. Once you get clearance from them it is safe to practise Pilates, however it is important that you constantly communicate with me throughout. I am fully qualified to teach pregnant clients however currently we do not offer any classes but are happy to offer 1-2-1 sessions.

Of course! Every exercise emphasises lengthening and strengthening all the muscles. We can’t change the genetic length of a muscle, but we can make it as flexible as nature intended, the beauty of Pilates is that as you stretch the muscles you also work them bringing them into balance.

FAQ’s for YOGA

The benefits of Hatha yoga include better sleep, strengthening core muscles, improving depression symptoms, and helping with stress management. Hatha yoga is a type of yoga that emphasizes holding poses for periods of time. It is made up of three main practices: body postures called Asana, breathing techniques called pranayama, and meditation.

Yin yoga balances the nervous system as you rest in longer-held postures. It allows a space to quiet the mind and heal. When you stimulate the connective tissue, it can help with flexibility, circulation, and muscle recovery.

To start my lessons, I recommend that you purchase an exercise mat, but this is great to get second hand as there are so many on the pages. Blocks, bolsters, and a yoga strap will be used but you can use household alternatives which I will go through in class. There is also a video about this on my YouTube channel, evolvewithh.

Before taking part in any of my classes, either online or face-to-face, if you have a medical condition, I urge you to seek approval from your GP. Evolve your Wellbeing does not take responsibility for any injury or illness as a result from taking part in a class, so it is important that you seek this GP advice prior to booking in.

Large meals can rest in your gut for the entire class and a full stomach can make you feel queasy. That said, you don't want to do yoga on an empty stomach either. Try having a light meal or small snack at least an hour before you come onto the mat.

Hatha yoga and Yin Yoga are best suited to pregnancy, however I do not offer classes specifically for pregnancy within Yoga. I do, however, offer a 1 to 1 session where we can work to achieve a balanced body, in a relaxed state for your changing world.

It is safe to practice any of my classes online or by following an on-demand video if you have either consulted a GP if you have a medical condition, and you have checked the area around you so that your environment is free from hazards that will get in your way and cause injury. Advice is given throughout the class and should be followed for a safe and effective session.

Please please please do! I welcome everyone of all sizes, and I have been much heavier that I am now and battled with the confidence to try new classes, so I completely understand. The great thing about the classes that I teach, is that I give options so that you can move in a way that best suits your body. It’s the fingerprint theory, we all have one, but they are all unique. Our bodies are the same. They look similar but we have our differences. This is why I give options so that you can explore the best one for you, that makes you feel good.

Yes, yoga can help you lose weight. The gentle postures coupled with mindful breathing to detoxify the body, cleanse the digestive tract, and decrease anxiety and stress. Stress is one of the biggest culprits behind weight gain. Yoga can help reduce your stress as well as provide a gentle form of exercise that can strengthen the body and tone your muscles.

Yoga does not conflict with religion. Yoga is a mind and body practice. Yoga typically combines physical postures, breathing exercises, meditation and focusing practices of mindfulness and relaxation.

Absolutely not! Black yoga leggings might have been popular a few years ago, but that doesn’t mean it’s what you must wear to your yoga practice. Practice in what feels most comfortable to you – whether it be leggings, tracksuit bottoms, even your PJ’s! Do what feels good.

It is good to practice once a day, even if it’s just for 5 minutes in the morning when you first roll out of bed. Feel free to take up a yoga class as often as you’d like, whether it’s once a week, or once every day. But remember – you can practice yoga anywhere. Practicing in your living room is no less beneficial than taking a class!

FAQ’s for Fitness Classes

There is very little that you may need to purchase for the personal training, HITT or workout sessions that I offer. A resistance band can be incorporated into some sessions and an exercise mat will be beneficial. If you already have hand weights, then we can use these too, but I would certainly hold off splashing the cash on anything until you have done a couple of classes to understand what may benefit you.

Absolutely! You will be able to choose from the on-demand library, workouts that work for your body. There will be 10-, 20- or 30-minute classes and as you progress along your journey, you may want to tackle the 60-minute sessions or a 1 to 1 with me. I very much focus on there being something that resonates with as many people facing physical and mental fitness blocks. Start by doing a 10-minute session once a day and start to build this up over the weeks and I am sure you will notice the difference.

Yes, please as your GP will give you advise on what and how you will be able to do exercise. A waiver is presented to you when you register with me that informs you of the responsibility that you must only conduct classes that you are well enough to do. Your health and wellbeing are my priority and would not want you to jeopardise this. You are welcome to have 1 to 1 session where we can make sure that your classes are tailored specifically to you.

You sure can! These are personalised classes especially for you and are a great way to kick start your fitness journey. You may find that after having some of these that you would like to do the on-demand videos or workshops that I offer. This would be absolutely no problem at all, and it would be fantastic to see you gain confidence along the way.

All the live classes will be recorded so that if you are running late and miss the first section, you can always go back and re watch it later. You may have enjoyed that class and want to do it yourself throughout the week, and this is possible with the class recordings. 

Once you have purchased the class it is entirely up to you, who does it with you at home. This is one of the many benefits of the services I offer. I would love for as many people to get involved as possible and it’s great for the family to want to share the experience with you. I would just ask that you get them all to read the waiver as this is an important element of online classes/workshops. Students need to be 16 or over.

Someone once told me that you need to "arrive" for Pilates, meaning you must be there mentally as well as physically. To get the most out of Pilates, you must be very present. Your body and mind will thank you.

FAQ’s Nutrition & Weight Management

It’s for men and women who want to get in the best shape of their lives—for the rest of their lives. It’s for people with busy schedules who want personal accountability and a coach to help keep them consistent and on-track. The main focus of the program is to strategically help you improve your eating and exercise habits—all within the context of your day-to-day life. We don’t give you a crazy diet or exercise program to follow; instead, we help our clients build the habits they need to get results that last forever.

If you follow our recommendations and stick to your behaviour changes, then yes, you will get results.

But you must commit to making small strategic changes in your life. That’s something no one ever likes to admit about getting in better shape: it takes hard work, time, and determination. Changing your body isn’t easy, but it is possible. Want to lose weight? Eat better? Feel less stressed? Get more sleep? 

This would be a great idea! That way, you can both support each other on your journey and it can make it easier when you are catering for the 2 of you rather than cooking two separate meals, for example. 

You sure can. You will be given the option whether you would like full access to the on-demand content or just to have the nutrition coaching with me. You will be given clear pricing so that you can make an informed decision on what works best for you.

Research shows that achieving your health goals is 70-80% diet and 20-30% exercise. While both are essential and complement each other, there is no point spending hours in the gym each week only to set back your efforts with poor nutrition.

While there is a time and place for this, we generally do not advocate counting calories - it is not a sustainable practice and perpetuates a mindset of restriction and deprivation. Learning to listen to your body's hunger and satiation cues is part of the coaching process. When eating nutrient-dense whole foods and practicing mindful eating, it is easier to tune in to your body's appetite (and reduces overeating/emotional eating). We also abide by the rule of inclusion rather than exclusion - increasingly eating more healthy foods will eventually crowd out the unhealthy foods.

FAQ’s Self-massage
& Reflexology

Self-massage is the ability to use your hands to relieve pain, improve health, and enhance mood. It’s a healthcare practice that humans have been using for 2 million years.

Absolutely! You will be able to choose from the on-demand library, workouts that work for your body. There will be 10-, 20- or 30-minute classes and as you progress along your journey, you may want to tackle the 60-minute sessions or a 1 to 1 with me. I very much focus on there being something that resonates with as many people facing physical and mental fitness blocks. Start by doing a 10-minute session once a day and start to build this up over the weeks and I am sure you will notice the difference.

It is for everyone. I will provide you with selfcare techniques that you can use throughout your day to improve the bodies comfort and response to emotion situations. 

Touch really does relieve pain of almost all kinds, especially muscle pain and soreness. Scientific research shows massage is an effective way to reduce pain and there are no harmful side effects either.

From personal and professional experience, I can say, yes it does. You can do it in the morning before getting up so that you can start to move with more ease and throughout the day when the pain heightens. 

I’d love you to! The subscriptions mean that you get access to the entire on demand library and have the option to attend live session too. I am always evolving these so do check on the website for more information.

Someone once told me that you need to "arrive" for Pilates, meaning you must be there mentally as well as physically. To get the most out of Pilates, you must be very present. Your body and mind will thank you.

Reflexology is an alternative medicine. It involves applying pressure to the feet and hands. Our goal is to hit the pressure points located in the extremities.

There is no need for you to focus or concentrate for reflexology to work but I do talk you through some mindfulness meditation on some occasions to help.

For self-reflexology I will guide you through what is comfortable and most importantly, safe for you to do on yourself. There is a great deal of training in reflexology and someone of this needs to be carried out by a professional like myself. 

FAQ’s for Mindfulness and Meditation

There are numerous definitions offered by scholars, Buddhist practitioners, and mindfulness teachers. This one by Diana Winston of UCLA’s Mindful Awareness Research Centre suggests, “Mindful awareness is paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is occurring.”

If you follow our recommendations and stick to your behaviour changes, then yes, you will get results.

There are quite a few reasons why mindfulness is such a hot topic these days. The main ones are due to mounting scientific evidence that mindfulness practice benefits our mental well-being, increases our ability to concentrate, bolsters our resilience, can successfully treat chronic pain, and enables us to become more compassionate.

You can practice mindfulness while eating, exercising, or hiking, and in conversation, you do not need to be sat in a quiet space to reap the rewards of this practice.

In the beginning, it’s important to set an appointment with yourself each day first thing in the morning and commit to 5-10 minutes. As the mind quietens and you become more comfortable, you can then extend the period of the practice time.

Mindfulness and meditation are used interchangeably often. However, mindfulness is actually the larger umbrella. The practice of being present. Meditation is a technique by which the brain is gradually trained to be mindful. 

Mindfulness does help you to feel relaxed, but it can also make you more restless when you sit for meditation initially. It allows you to see the connection of your mind and body. A restless body reflects a restless mind. As you make this connection repeatedly, you start to realise the mind body sync. As you stay more and more present to life, the restlessness of both your mind and body decreases over time and you start to relax better. So, it is more a relaxed way of living than a momentary relaxation training.

Only to the extent that knowing yourself well can be harmful. However, some individuals may have stored up years of unexpressed emotions. In such a situation attempting the exercises of sensing emotions can be overwhelming. We suggest that they simply work with practices of focusing on open awareness of present and breathing. If closing eyes is difficult, meditating with open eyes gazing on the floor is also can be attempted.

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