Tag: equipilates

So this week everyone has gone back to work, kids have gone back to school and it’s all New Year New Me……

 

Although actually I think there has been less of that this year which I think is a good thing. You aren’t magically going to wake up on 1st Jan only wanting green juice and coconut water. Neither should you.

 

Life is for living and yes food is fuel but it should also be enjoyed. But of course some of us want to lose a few pounds and that’s fine but doing that needn’t involve sacrificing all the food you enjoy and surviving on meagre rations of bird seed. 

 

Add to that a busy lifestyle with horses, jobs, families….. And spending hours on food prep, existing on tiny portions is not going to help you do all of that and lose weight long term.

 

The key to long term weight loss is actually just simple maths. You need to create a calorie deficit. Calories in needs to be less than calories out. That’s it.

 

Of course it makes better sense health wise to make the majority of your diet up with Vegetables, Fruit,  lean meats and pulses but there are no hard and fast rules about what you can and can’t eat to lose weight. 

 

I like to keep simple with my clients. We set up MyFitnessPal accounts, then start tracking every day. In the first few days we aren’t worrying too much about being over the calorie goal, we just need to know where we’re at and what sort of patterns are showing up. 

 

We’ve set up a little Whatsapp support group with the ladies in my class who want to lose weight-Its called “Grazing Muzzle Club” 

 

Once we’ve got the hang of the app and looked at our current habits it’s time to make some tweaks. Are we over our calorie allowance because of lots of snacking or because certain meals are much higher calorie than the others?Can we start to look at lower calorie meal option? Are we snacking through boredom or because of genuine hunger? If it’s boredom we need to either accept that its boredom not hunger or look for some lower calorie options to at least keep a limit on how much is consumed. Things like sugar free jelly, low calorie hot chocolate etc are great for this. If it’s genuine hunger we either need to make the meals or the snacks more filling. Usually upping the protein levels so lean meats, boiled eggs, nut butter with your apple  or a protein shake are filling options. Also ensure you are drinking enough water throughout the day.

 

We continue this just making tweaks as we go along until we’re comfortably in a calorie deficit without really feeling like it’s dieting, more like -This is how I eat now. 

 

I know this approach almost sounds too simple, and well that;s because it is simple. You still have to make the effort of logging food, starting to plan how meals will fit into your calories etc. However the freedom to make your own food choices based around what you actually like and what is convenient to your lifestyle is what throws people who are used to rules of giving up certain food groups or having weird (non scientific) points attached to things that mean they struggle to navigate an M&S lunch counter or a restaurant menu. 

 

So, if you’re committed to losing weight for good this year, make the commitment to keep it simple, follow the basic science of calories in vs calories out and create a diet that fits your lifestyle long term.

 

Here’s a couple of things I will add that will make this process easier.

 

• Start to plan your meals and snacks in advance. Take into account the time you will realistically have available on those days to prepare and eat food. If you’re on the run or home late have portable and quick to prepare foods.
• For the most part coloured vegetables -greens, purples, reds etc. have a low calorie value for the volume of food so use them to add bulk to your meals.
• Admitting you won’t have the time or inclination to cook and therefore buying low calorie ready meals, soups, packet rice and microwave veg bags is a much better option than throwing in the towel and ordering takeaway. 
• Weighing, measuring and searching for things in myfitnesspal can seem like  a pain at first, but you can save recipes and meals, copy them into other days etc. which makes it much easier after a couple of weeks and it starts to become more instinctive.

I hope you all had a lovely Christmas.

I think this time in between Christmas and new year is a great time to reflect on your achievements this year before you start planning your 2020 goals.

Hiave you done some big stuff this year with your horse this year?

Won a big class? Qualified for a big event?

Perhaps you took up a new discipline or bought a new horse?

What about other stuff? Did you get a new job or do something mad like a sky dive?

Perhaps it’s something simpler like you managed to deals with your confidence issues better this year, stuck to an exercise habit or you made more time for friends and family.

These are all achievements that have contributed to your happiness this year so it is important to acknowledge them. 

I’ve grown my business with new classes and clients this year and  I’ve done two new qualifications. 

I started the year with one pony out with a serious injury, one in rehab for  minor issues and the other with a vet saying she was dangerous and I should consider having her put to sleep. I’m ending it with both injured ponies back in work and the other not being quite so scary anymore. 

Then I’ve got back in the gym properly and taken up Olympic Lifting. Orla and I also finally took up agility this year too-she’s a natural. 

Looking at this I realise how much I’ve achieved this year and if you’ve been with me on this journey you will know how many ups and downs there were along the way, and how many times I could have quite easily have thrown in the towel and swapped it for an office job and pet hamsters! 

Amongst my clients we’ve lost horses, gained horses, had lame horses, prize winning horses and lots of firsts of everything from getting on board to eventing. It’s been so important to have each other to remind us of how far we’ve come when at that moment it feels like we’ve gone nowhere at all.

So, before you start planning 2020 look at what you achieved in 2019. Be proud of yourself for those achievements, and then look at what you didn’t achieve and ask yourself why? Did circumstances just throw you off course (injuries and illness etc) or did you just not want it hard enough? 

This will make planning 2020 a little clearer.

I’d love to know what you’ve achieved with your horse this year.

Whilst I’m not a huge advocator for putting too much weight in the stirrup (if you press down you’ll pop your seat up….. its physics) we do still need a connection to the stirrup and the ability to absorb the movement of the horse through our lower leg and ankle. Being unable to do this causes our lower leg to flop around and essentially be ineffective.

 

There are two elements to being a good shock absorber. 

 

The first one is the mobility of the joint to move freely. If a joint is stiff and restricted the movement of the horse becomes an impact -think hitting a wall rather than an absorption of force such as hitting a boxing pad.

 

To mobilise the joint is very simple, just making circles in both directions aiming to take the joint through its full range of motion each way.

 

Secondly we need to ensure the joint is not restricted by the muscles attached to it. This means stretching the calf muscles.

 

I like this kneeling stretch as it hits both the big calf muscle (the Gastrocnemius) and the often forgotten smaller muscle below it (the soleus). 

Now they are mobile we need to strengthen them.

The muscles around the foot, ankle and shin can be strengthened using a resistance band to pull away from the outside of the foot and then the inside.

Then having a strong set of calves can help so simple, slow, controlled raises off a step can do this.

Then to up the ante, some instability work on a balance pod (with no shoes on). Just trying to stand on one leg on these can be a challenge, but once you’ve mastered that you can add Single Leg Deadlift and Squats….

As a horse owner your shoulders take a bit of a battering. Firstly there’s all the mucking out, lifting feed etc. Then there’s the extra “fun” of your horse dragging you off for some grass, maybe having a mad gallop on the lunge……

 

Alongside this you may also have a desk job, do a lot of driving and therefore spend a lot of time hunched over.

 

Add to this the stressful nature of life and horse owning sometimes and you might find your shoulders are solid bricks stuck to your ear lobes most of the time.

 

However when we ride those shoulders are in charge of the hands attached to the reins. Your shoulder is the joint at which your arm is attached and therefore it’s function is vital to the function of your arms. If they are stiff or weak they aren’t going to be that soft, steady contact we want to give out horse.

 

Here are a couple of simple exercises to help you first release your shoulders and then activate them to keep them strong and ready to ride.

 

 

I don’t think it’s a new concept that Pilates is good for riders, but exactly why is it such a good off horse training method.

Pilates cites it fundamental principles as.

• Breath
• Concentration
• Centring
• Control
• Precision
• Flow

 

So, if we were masters of these qualities in our own bodies do you reckon that would make you a better rider? Damn right it would!

As an Equipilates ™️ instructor I often incorporate breathing exercises into my classes, in particular exercises that can then be used on horse to address issues such as tension, straightness or the obvious not breathing during a lesson! 

Concentration is a vital part of riding. It can be so difficult to completely focus on what you are doing  when often there can be lots of distractions in the form of other horses and people, maybe general activity in and around the yard and topped off with whatever else is going on in your life and therefore your head right now. Concentration can be practiced as a skill which over time will transfer to your riding and other areas of your life.

Centering is connecting with your core. I’m sure you’re aware that a good core is a huge benefit for riding, and being able to really connect and control it whilst on a horse will improve your balance and aids no end. Your arms and legs need a solid base from which to move, this alongside the ability to absorb the horses movement underneath you is the job of a stable core.

Control-Being able to have awareness and control of the muscles being activated enables you give precise, clear aids. It enables you to correct yourself where necessary and assist in correcting your horse and remain n balance.

Precision-As just mentioned, controlled precise aids are clear aids. Your horse may well be listening to you but you aren’t getting the answer that you want because your question isn’t right. Precision is key.

Flow. This really ties to principles together. The ability to move fluidly with control and precision is when riding looks to outsiders to be effortless. Harmony in your own body will help to create harmony with your horse.

 

Here are a couple of my favourite Equipilates™️ exercises to help with these key principles.

 

Drop drop Dead Bug

 

Teaser

Bridge March

 

When you first get on your horse you warm him up don’t you? You ask him to start gently moving, warm up and wake up his muscles to prepare him for the work you are about to ask him to do.

 

What about you? Do you wake up your muscles before you ride? Ok you may have done some yard work so you are not physically cold but have you activated and prepared the specific muscles you are about to use to ride your horse? Thought not.

 

In terms of specific warm up these are individual to the riders needs. 

 

However there are some common muscles we all use when riding that will benefit from being activated before you get on. It should only take a couple of minutes and can all be done at that yard in your riding gear. 

 

I’ve collectively referred to the muscles as the areas they refer to so it makes it relevant to what you are doing it for.

 

Seat muscles-Stand side on to a wall, lift the leg closest to the wall up, knee bent at 90 degrees. Press the leg right from the outer hip to knee into the wall for 30 seconds, release and then repeat 3-4 times. Then change leg. If you have a block or foam roller handy you can put this against the wall to press against as this makes it slightly easier to get a good press.

Rein Contact.

Stand in a door way, point your elbows into your sides and press your forearms against the doorway-keep your elbows pointing in. Push for 30 secs repeat 3-4 times. 

 

After looking at Thoracic mobility last week, this week let’s look at Thoracic stability.

 

Thoracic stability is a major part of core stability. Stability in the Thoracic Spine (think mid back/rib cage) enables effective shock absorption of the horse underneath you and assists you in keeping level front to back and left to right;  the stacking of your rib cage directly over your pelvis. Which incidentally is what helps with the shock absorption but also with keeping your horse straight both on straight lines and turns and circles.

 

When training the Thoracic Spine region for riding specifically we want to bear in mind it’s just of resisting forces and maintaining straightness so here are a couple of exercises I like to use to do just that. You will also note that the abdominal muscles are involved in these exercises as they are attached on the rib cage and therefore form part of this stabilisation network. 

 

Dart. Lying on your front, you can keep your hands under your shoulders for support if you wish. Looking straight ahead lift your chest forward off the mat-think forward not up! . Keep your bottom rib on the mat and peel the ribs away as if you could separate them.

Pallof press-using a band attached at the side / or a cable machine if you are at the gym. Take a step sideways away from the band and then with the handle in both hands push it forward straight in front of you resisting the sideways pull from the band.

I was watching a talk by Ashleigh Wallace who is a physio on the Equestrian World Class Programme.

 

She discussed lack of mobility through the Thoracic Spine, in that she had reviewed 65 riders of varying levels and the majority lacked Thoracic mobility.

 

The Thoracic Spine is essentially your mid back and it forms part of your core stability. Core stability is the ability to absorb the force/movement of the horse underneath you, for that it needs both mobility and stability. The mobility is required to make tiny micro adjustments to dissipate the impact and the stability is all of the muscles working together to keep the spine aligned. 

 

If there is too much mobility the spine moves around too much and you will be unbalanced. If there is too much stability without mobility the force does not dissipate and it becomes an impact to the spine-think whiplash.

 

This week let’s start with mobility of the Thoracic Spine.

 

Here are 3 of my favourite exercises to mobilise the Thoracic Spine.

 

Lying on the floor, knees and arms to one side stacked on top of one another. Open the top arm, sweep it out following with your head then bring it back. You can either take it straight up and out or sweep it over your head and round.

It is also useful to try and incorporate the breathing and breathe in to prepare and out to move the arm.

 

In a 4 point position, take one arm to the back of your head. Leading with the elbow open up and then close back down. Try to keep your hips still -they will try and sway away to gain more movement but that’s cheating!

Seated on a chair or I often do this with clients on a gym ball. Place a pole (your schooling whip will do) over the back of your shoulders, then add a ball or something between your knees to engage your core and help to stabilise your hips. Rotate the torso left to right, breathing out as you turn.