Evolution Pilates Newsletter 
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In This Edition:
- Lockdown news
- Jen's message on strength and fitness 
- Meet our new Pilates instructor Julia
- Rachel shares a recipe
- Join Sue for a weekly online meditation class
- NAIDOC week acknowledgement


The NSW Government has again extended the lockdown in Greater Sydney until Friday July 16th

Therefore, we will continue to offer:
  • Online Pilates sessions and exercise rehab over Zoom with out fabulous Pilates instructors and Physiotherapists
  • Online telehealth Physiotherapy consultations
  • Limited face-to-face Physiotherapy consultations for those needing treatment
  • Limited face-to-face exercise rehab in the studio with a Physiotherapist (maximum of 1 client or 2 clients from the same household)
  • Online Neuro Strong Bones classes with Jenna
  • Online Mat Pilates classes with Kim
  • Online Garuda mat and barre class at 12 noon Fridays with Susie or Lisa
We can't wait to welcome you all back into the studio when it is safe to do so, but for now we'd like to thank you all again for your continued encouragement and support. We will continue to update you over the coming weeks. 

Please contact Lee and the admin team to book your appointments
via email: 
or phone: 9518 5009
At the moment email is best. The phone is being checked regularly but there is somewhat less coverage at the moment. 

Lockdown blues setting in?
Feeling a lack of motivation to get moving?
It’s time to take action!

Our fab physio and exercise science trainer, Jenna Gold writes:
With the lockdown end date seemingly forever changing, its important to find time in your busy schedules to fit in some strength specific exercises. There is substantial evidence showing that we begin to lose muscle strength in just 7-10 days. And the bad news doesn’t stop there – after just 2 weeks we can see a significant decrease in cardiovascular fitness in the everyday population.
So what can you do to try and build back some lost strength and fitness? An easy option is to sign up to a zoom session! Swap your usual studio session for an online Pilates class or try out our Neuro Strong Bones classes – we promise either way you’ll feel well worked out!
Try this quick 15 minute workout at home:

1. Go for a brisk walk around the block for 5 minutes 
2. Do 3 x 10 sit-to-stands - feet hip width apart, stand up making sure the weight is through your heels, squeeze your glutes and quads and then sit down as slowly as you can
3. Then do 2 x 45 seconds of balance - standing on one leg, lift your other leg to hip height and hold still for as long as you can!
Good Luck! Any issues be sure to call the clinic and we are ready to help you out!


Welcome to our new Pilates Instructor
Julia Di Kang 

A final-year Physiotherapy student, Julia is a fully qualified Pilates instructor who we're delighted to welcome to the Evolution Pilates family 

Q: How long have you been doing and/or teaching Pilates?
A: I fell in love with Pilates about five years ago when I experienced a bad episode of back pain. It was so bad that I wasn't able to sit for more than five minutes without pain. Actually that episode turned out to be a HUGE blessing in disguise as it lead to me studying Physiotherapy and teaching Pilates and I absolutely love both!

Q: What's your favourite thing about Pilates?
A: I have personally experienced the benefits of Pilates as it helped enormously with my rehabilitation five years ago. I enjoy passing on those benefits to my clients, helping them enhance their mobility, stability, strength and coordination.

Q: Have you always wanted to study Physiotherapy/teach Pilates?
A: No, actually I originally studied Law and Business at the University of Sydney. After graduating I moved to Myanmar to help set up a UNOPS funded Grassroots Entrepreneurship project working with the former British Ambassador to promote responsible business. When I returned to Sydney I worked for a time in Management Consulting and Social Impact Strategy Consulting. I would say I'm incessantly curious and that's what has lead me on a varied life journey so far. It wasn't until I hurt my back that I started to think about studying Physiotherapy.

Q: Is there an area of Physiotherapy you're particularly interested in pursuing once you graduate?
A: I'm in my final year of a Bachelor of Physiotherapy (Honours) at the University of Sydney and I'm particularly interested in spinal dysfunctions, our mysterious neural system and the inter-connectedness of our entire body and mind. 

Julia will be available Monday mornings and Wednesday afternoons.
Call or email reception to enquire about joining one of Julia's sessions

Spiced Tahini Choc-Chunk Cookies

If you're looking for a healthy treat to take your mind off lockdown
or a fun way to entertain the kids or grandkids during
school holidays, these choc-chunk cookies are seriously delicious,
full of nourishing ingredients and super simple to make.
Perfect for the whole family.

280g hulled tahini
1/4 cup unrefined coconut sugar
1/4 cup maple syrup
2 teaspoons vanilla extract
1 egg
1 cup wholemeal buckwheat flour
1 cup almond meal
1/4 teaspoon bicarbonate of soda
1/4 teaspoon baking powder
1 tablespoon cinnamon (optional)
3 teaspoons cardamom (optional)
200g dark chocolate
sesame seeds to garnish (optional)

1. Preheat the oven to 160
°C. Line two large baking trays with non-stick baking paper. 

2. Place the tahini, sugar, maple syrup, vanilla and egg in a large bowl and mix well.

3. Place the flour, almond meal, bicarbonate of soda, baking powder and spices (if using) in a medium bowl to combine. Sift the flour mixture into the tahini mixture and mix well to combine. Break up chocolate into small pieces and fold in.

4. Roll heaped tablespoons of the dough into 16-ish balls and flatten before placing on trays. Add extra chocolate chunks on top and sprinkle over sesame seeds if desired. Bake for 12-14 minutes or until lightly golden in colour. 

Allow to cool and enjoy! 

Adapted from a Donna Hay recipe, original can be found here 

Midday Meditation  

How can we cultivate peace of mind during this stressful time?

Big changes that are either unexpected or unwelcome combined with the uncertainty of a global pandemic can increase our level of anxiety and stress, affecting how we feel, sleep and interact with others. 

Yet it's possible to find a measure of calm and peace amidst it all through the practice of meditation. Join Sue Beecher, an experienced meditation teacher, for a gentle guided meditation each week to support your physical, mental, emotional and spiritual health. 

All welcome, suitable for beginners to experienced meditators. 
Registration is essential
Contact Sue to enquire at or on 
0405 241 710

Time: Every Tuesday 12.00 - 12.30
Fee: by donation

Firestarter: The Story of Bangarra 
I'd like to acknowledge
 the Gadigal of the Eora Nation, the traditional custodians of this land and pay my respects to the Elders both past and present.
To celebrate NAIDOC week and Bangarra Dance Company's 30th anniversary, don't miss the moving documentary that tells the story of how three young Aboriginal brothers Stephen, David and Russell Page turned a new dance group into a First Nations cultural powerhouse. xo Susie

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