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Evolution Pilates Newsletter 
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STUDIO NEWS 

Christmas Shut Down period:
We will be closed from
 Thursday 24th December and reopen Monday 11th Jan 2021.

Merry Christmas and Seasons Greetings
Wishing you all a peaceful, happy holiday tim
e.

from all of the team at Evolution Pilates & Activate Physio


2021 Bookings for  Pilates

As an unprecedented 2020 draws to a close, we're looking forward to increasing the number of sessions available in 2021, as the restrictions relax. Please contact administration to discuss  your preferences before the end-of-year closure. 
We will still be offering Pilates and Physio exercise sessions via zoom if this is your preference.

We would like to thank you all again for your support this year. 
info@evolutionpilates.com.au


LOST PROPERTY
As you can see in the below photos, lost and found is currently overflowing.
Please check if you've left anything at the Annandale studio ASAP.
Anything left at the end of the year will be donated to charity.
BE SAFE SWIMMING THIS CHRISTMAS
A GUIDE TO PREPARING TO OCEAN SWIM


By JEN GOLD, PHYSIOTHERAPIST
Whether you're training for a triathlon or love a dip in the ocean, preparing properly to swim in the open water is essential in ensuring the safety of your body (and shoulders!).
Top Tips for Ocean Swimming
Build Endurance
  • Swimming in the ocean is far more difficult than in the pool. Be sure to increase your base level of fitness in the pool before heading into the ocean. If you can swim 1km in the pool comfortably expect to only swim 750m before feeling equally as fatigued. Interval training of short bursts of intense swimming followed by slower swimming is a great way to build endurance.
Build Strong Shoulders Outside of the Pool
  • Complete some shoulder strengthening and stabilising exercises outside of the water before each session to ensure your shoulders can put in the hard yards out to sea.
  • Ask your instructor or book in with physio Jen to find the right exercises for you!
Remember to Breathe to Both Sides
  • Alternate breathing (breathing to the left and the right) is key to maintaining a well balanced and strong neck and upper back. 
Practice Sighting
  • Without a black line to follow, knowing where to go can be very difficult! When training in the pool, do a few laps where you raise your head, neck and shoulders up to have a look forwards, to the end of the pool. This will help to build some strength to 'sight' the direction you are swimming in. 
Swim with a buddy and Know Your Limits! 
  • The ocean can be a dangerous place and challenge even the best trained athletes. Be sure to always swim with someone and let a friend or family member know where you intend to swim. If the conditions are not what you are use to, perhaps take the day off and try again on a smoother day to build some confidence. 
If you have any questions on ocean swimming or need some advice on training, please don't hesitate to reach out!
Copyright © 2020 Evolution Pilates, All rights reserved.


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