Enhance

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Our Guarantee

Tone up, firm up and lose weight with Studio Pilates International® in just eight weeks or we will work with you for free until you do.

246 Hawthorne Rd. Ph: 3899 4555studiopilates.com

What’s Inside...From the foundersOur message to you

Start up checklistGet started... now!

10 steps to a great goalLearn how to set a goal that will keep you motivated

Hot tips for achieving successHot tips from the pros

The secret formula for body changing successFind out the secret now

Cardio guideFind out how to train smarter

Sample cardio programsTry one of these great programs today

Tone up don’t bulk upThe Pilates edge

How often should I do Pilates?The answer to one of the most commonly asked questions

Weekly workout plannerPlan for success today

Weight loss formulaFind out the simple equation for weight loss success

Healthy Eating PlanFind out about the 70/30 rule that will help you get results

Food listsPutting the 70/30 rule into an easy to follow guide

Meal IdeasA few ideas to get you started

Weekly meal plannerFailing to plan is planning for failure

Shopping tipsFor when you’re in the aisle of your local supermarket

Eating outSome great advice on eating out and not sacrificing results

Let’s partyEnjoy social gatherings and stay on track

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From the founders Congratulations on taking the first step to starting to change your body forever with the exclusive Studio Pilates International® workout system. The information contained within this booklet will help you achieve amazing body changing results that will last a lifetime.

Totally unique

The Studio Pilates International® workout system is a world first. It uses the traditional Pilates equipment called reformers to tone and sculpt the problem areas of the body all in convenient and effective 40 min workouts. Whilst Pilates is nearly 100 years old, the way that we do it is unlike anything ever done before.

Seven amazing workouts combining to tone your entire body

One of the secrets of the Studio Pilates International® workout system is that it comprises of seven unique workouts that target different problem areas of the body and they rotate on a daily basis. The combination of these is designed to give you an overall balanced and toned physique.

Our Guarantee

We are so confident that that the Studio Pilates International® workout system will work for you we offer you the following no risk guarantee. Tone up, firm up and lose weight with Studio Pilates International® in just eight weeks or we will work with you for free until you do.

Enjoy the journey and achieve success

When starting, you will find that you may be challenged - both mentally and physically - and your willpower may also be tested on more than one occasion. This is all part of the experience and if you stick with it you will achieve amazing results.

In the pages that follow you will find some great advice and heaps of tips and techniques to help you maximise and accelerate your results. Remember to enjoy the journey, do lots of workouts, stay focussed and have fun.

Jade & Tanya WinterCo-Founders of Studio Pilates International®

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Follow these few simple steps to get you started on fast tracking your results.

Read this entire booklet.

Set your goal.

Make the commitment to change your eating habits for the better.

Clean out your fridge and pantry of bad food today, otherwise you will just eat it. Give the food to a neighbour, family member, friend or even better, a charity.

Book in to do as many Pilates workouts as you possibly can. We recommend four or more times a week.

Do as much cardio as you can. See pages 10-12 for ideas.

Have fun and enjoy the journey.

Fully commit to the Studio Pilates International® workout system and we guarantee you’ll see amazing results.

Checklist Start up

Elegance and Exercise

We bring elegance to exercise with our exclusive Pilates studios.

10First, let’s set some goals. By going through this simple 10 – step process you will have a target to focus on. Without a target you won’t know where to aim. Only 2% of people in society set regular goals and it’s interesting that these same people excel and are in the top 2% in their respective fields.

Steps to a Great Goal10

1. Think about what you want

You must decide on what you really want and it has to really mean something to you. If you sort of want it, you will never achieve it. The pain of not achieving this goal must far outweigh the endurance and effort needed to achieve it.

2. Make your goal measureable and a statement

Your goal must have a specific measurable quantity and be made into a positive statement. A goal of feeling better or looking good is not definitive enough. An example may be: “I will lose 10kg”.

3. Set a date

Without a definitive date you will never see a light at the end of the tunnel and you will lose focus. Your goal statement should become “I will lose 10kgs by November 30”.

4. Add some feelings

Add some good feelings to your goal statement; this will remind you how good it

will be when you do achieve your goal. When you are feeling a little less motivated and you verbalise your goal statement you will regain your motivation quickly. “I will lose 10kgs by November 30 and I am feeling younger, fitter, healthier and more alive than I have ever felt before”.

5. Imagine you have already achieved it

Change the wording to be as if you have already completed and you have successfully achieved your goal. For example: “It is 31st October and I have lost 10kgs and I am feeling younger, fitter, healthier and more alive than I have ever felt before”.

6. Write it down

Write your goal statement down and make it very visible. Put copies of it everywhere, on the bathroom mirror, in your diary, on your computer screen saver, on the fridge, the inside of the front door - everywhere. Lose any feelings of embarrassment, your friends and family will see your goal statement and should support you in your quest.

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10Remember to mix up and rotate where you place your statements as your brain will get used to seeing it in the one spot and you won’t take notice of it anymore, so get creative and move your goal statements around your physical environment.

7. Chunk it down

If you have set yourself a large goal that is a real stretch to achieve then you must divide it into smaller portions so that your mind will believe it’s actually achievable. You must set monthly, weekly and even daily stepping stones that are easy to achieve.

8. Get support

Tell everyone who you know including family and friends and ask for their support. If your goal is weight loss then ask your partner (if you don’t do the shopping yourself) not to buy junk food when doing the groceries. Ask your friends to choose a healthy restaurant to catch up at. If they are true friends then they will be

more than happy to support you in your quest. This will also help you to remain accountable as you have let people you love and trust know what you wish to achieve.

9. Make it a priority

Your goal might mean sacrificing or changing what you normally do and this might be outside your comfort zone. Accept that this is going to be the case and move on, get over it, get past it otherwise you will never begin or give up at the first sign of physical, emotional or spiritual discomfort.

10. Test and measure

The only way you know if you are on track is if you test and measure yourself regularly. You should have your chunked down goal and time line so this should be easy to measure. Get one of the trainers to help you to do this if needed and keep a track on your goal in your diary or on your goal tracker card at the studio.

My Goal Statement

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Five supportive people I am going to tell my goal to

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Here are some other hot goal setting tips to help you to achieve success.

Get advice from the pros

To help you to achieve your goal, ask your instructor for other tips and techniques, don’t ask your next door neighbour, family or friends (unless they are actually experts in the field). Your instructors are highly trained fitness professionals and have extensive knowledge about the body and exercise. Use this willing and available resource to see you through to success.

Get out there and do it

You have to move if you want to achieve your goal. Take action now - don’t wait till next week, next month. The clock is ticking, now is the right time to take action. Remember, success won’t come without a little effort.

Keep the promise to yourself

Each time you make a promise to yourself and you break that promise e.g. ‘I am going to exercise today’ and you don’t do it and you stay on the couch instead, you erode your self confidence as you have essentially broken that promise with yourself. You will lose faith in yourself and start to think negative thoughts like ‘I can never commit to anything’.

So don’t make promises you can’t keep and if you break them you’re breaking them with the only person that really matters in this journey...you.

Celebrate success

Celebrate each milestone or stepping stone along the way (this doesn’t mean you have to hit the alcohol and undo your hard work - find a healthy and fun way to celebrate). This will give you the encouragement to keep on achieving and striving towards your goal.

Hot Tipsfor Achieving Success

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Ok, brace yourself.

Secret formula

Exercise daily + eating well = results

The secret’s out....

The real key to success is the frequency with which you work out. Sure the type of exercise is important too, as is the intensity, but there isn’t much point in running a marathon once a year and then sitting on the couch the other 364 days.

Pilates is a form of exercise that you can and should do every day. Frequent Pilates workouts will help to tone your body and combine this with eating well and doing a little cardio, your body will be transformed and you will look and feel completely different.

Body Changing Success

The Secret Formula for

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You will get amazing results from doing Pilates workouts. To achieve amazing results extra fast from your Studio Pilates International® workouts, it’s recommended to combine your Pilates with eating well, plus a little cardio.

Your cardio workouts may include walking, running, swimming, cycling. Get outside, get your heart rate up and have some fun.

Remember with your cardio, you need to push yourself. You can increase the intensity of a walk for example by adding in some hills. If you are already running, add in some sprints.

Cardio recommendations

At least 30 min of cardio four times a week or more.

Remember this is just a guide and is the recommended minimum. You can of course do more than this.

Cardio Guide

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Sample Interval Cardio Training Programs

Sample jogging program:

Walk to the end of your street: 2 min Jog the few blocks to your nearest park: 5 min Find an open space and do the following 5 x 100m flat out sprints with a walk back to your start line. 3 x 200m flat out sprints with 30 seconds rest between each. 5 min jog back home

To increase the intensity of this program, turn the 100m into 200m and the 200s into 400s. If you are going flat out you will definitely get fantastic results.

Sample beginners swimming program:

N.B. 50m = one lap of an Olympic sized pool. This workout is 1.1km 300m easy swim to warm up 4 x 50m hard the first 25m then swim through easy 6x50m flat out sprints with 1 min rest in between each 200m kick with a kick board 100 easy to finish 1.1km

To increase the intensity of this program, turn the 6x50m into 100m sprints. If you go as hard as you possibly can, this set can benefit a beginner or even an elite swimmer.

Sample walking program:

Find the biggest and steepest hill in your neighbourhood

Walk at a steady pace until you get to the hill Get to the base of the hill where and start your stop watch Get up that hill as fast as possible! Check your time. Then walk back down Do this 3 times aiming to improve this over time Slowly walk back home

Build the amount of times you go up the hill and time each one. Your aim is to build the amount of times you go up and do each one faster over time.

So as you can see, there are easy ways to make the cardio activity of your choice so much more effective and intense than just going along at a steady pace. You will gain greater results, and tone your body even more.

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Tone Up, Don’t Bulk Up

The great news is that when doing Pilates you’ll tone up and not bulk up. Many women think that when working out their muscles they will bulk up. This is not the case and far from the truth, especially with Pilates. When doing Pilates, your muscles will increase in tone, strength and endurance, but you will

never ‘bulk up’. What you will gain from doing frequent Pilates workouts is a toned, lean and defined physique.

Pilates will help you to strip away the fat leaving you looking fantastic and will have your friends asking what you have been doing to look so amazing.

How often should I do Pilates?

We recommend four times a week or more. Joseph Pilates’ motto was “after 10 sessions you will feel better, after 20 sessions you will look better and after 30 sessions you will have a whole new body”! This is so true, especially if you do your Pilates every day as recommended.

Pilates is an amazing type of exercise to tone up, firm up and lose weight. With the Studio Pilates International® workout system we give you an all over body workout and it is exactly that...a workout.

Pilates is lower impact, that doesn’t mean lower intensity. It simply means there is less stress on the joints than pumping weights. You feel the target muscles working effectively, you can tone and target problem areas. Pilates is great for injuries and because of the seven unique and challenging workouts that make up Studio Pilates International’s exclusive system, it also keeps you motivated. Because Pilates is lower impact, you can do it every day as your body recovers fast.

Studio Pilates International gives you the option of complimenting your studio workouts with DVDs for home mat based workouts. Our DVDs contain a full body workout that you can do at home without using equipment.

Compliment your studio workouts

With a workout at home using a DVD

It is a good idea to plan out each week what exercise you will be doing and when, this way you’re more likely to stick with it. Here is an example of a weekly plan:

Sample:

Mon Tue Wed Thu Fri Sat Sun

Exercise (Activity, duration and intensity)

6.15pm - 30 min jog

6.45 Studio Pilates workout – 40 min

6.15pm Studio Pilates workout - 40 mins

5.45pm walk to Pilates, 6.15pm Pilates workout - 45 mins

Pilates DVD at home after work – 40 mins

6am jog 6.45am Studio Pilates workout – 40 min

8.15am walk to Pilates, 8.45am Pilates workout

Swim at beach, ½ hour walk on the sand

Work out your own plan for the week now using this planner or download a weekly workout planner from our website www.studiopilates.com

Your Plan:

Mon Tue Wed Thu Fri Sat Sun

Exercise (Activity, duration and intensity)

workout plannerWeekly

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To achieve weight loss, again it is a simple formula: Putting less energy into the body than you burn off in a day = weight loss

It sounds easy doesn’t it? Well there are some tricks. You must know how much energy you are consuming or in other words, eating. You can measure this in one of two ways, count every calorie or kilojoule that you put in your mouth, or simply step on the scales regularly. If you are eating more energy than you are burning off then you will be gaining weight. This might only be such a small amount each day that you may not even notice it. But a tiny little bit every day does add up over time.

You must think of this weight loss formula on a DAILY basis. Meaning that you have to count each day as a cycle and from the time you wake until the time you go to sleep, your aim is to have created a deficit of energy, otherwise you will not lose weight. If you are checking your weight on an accurate pair of scales, at the same time of the day, each day and you are not losing weight, you haven’t created a deficit.

Remember the best way to create a daily energy deficit is to know and moderate your energy intake, do your Pilates and do some cardio.

After understanding this, it’s now important to know which foods are energy rich (high in kilojoules) and which are lower in energy so you can make an informed decision on what to eat.

Most foods tell you exactly how much energy is in them on the packet. Compare how much energy and fat is in each product per 100g and per serve. As a packet of food may seem okay per 100g but to consume enough to feel content, the serving may need to be 500g.

Of course, as a general rule of thumb, the more things you eat that don’t come in a packet the better you will be. Focus on choosing the more natural and unprocessed foods that have a lower energy content and keep you fuller for longer, so you don’t eat as much throughout the day.

Luckily we have done all the hard work for you and created our Studio Pilates International® Healthy Eating Plan. If you follow this, it will help you to gain amazing results and reach your goal faster.

formulaWeight Loss

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Eating well will be a large contributor to your overall success and results from your workouts. If you follow this simple plan and combine it with your Pilates and cardio workouts you will strip away any unwanted fat.

It will take some changes to your habitual way of eating, but if you want the results then this is surely a small price to pay to change your body for life.

The Studio Pilates International® Healthy Eating Plan is not a diet – it is a way of eating for health, vitality, energy and a body that

looks and feels fantastic! When combined with exercise, it will keep your body fat levels low and your body lean and toned.

The good news about the Studio Pilates International® Healthy Eating Plan is that you are allowed to eat an unlimited amount of food!

An unlimited amount of low carbohydrate, high fibre vegetables and salad that is, so for all of you who don’t like their vegetables and salad here is bad news for you - you MUST eat these foods to lose weight and be healthy!!!

Healthy Eating Plan

The 70/30 Rule70% of your daily food intake needs to come from the 70% Foods list below. The other 30% should come from the 30% Foods list below.

Food Lists

Below are lists of foods to eat freely, foods to eat in moderation and foods to avoid. The foods have been divided into their respective categories based on the quantities you should consume and also their kilojoules (carbohydrate and fat content).

70% Foods: eat as much of these as you like, they should make up 70% of your dietAll low carbohydrate vegetables and salad:

All types of lettuce or green leafy vegetables

English spinach, kale and silverbeet/Swiss chard

All types of cabbage

Fennel

Asparagus

Green beans

Mushrooms

Zucchini, squash

Celery

Snow peas/sugar snap peas, peas

Sprouts eg bean sprouts, alfalfa sprouts, mung bean sprouts, bean sprouts

Cucumbers

Tomatoes

Capsicum

Onions, Garlic, Ginger

Eggplant

Shallots

Broccoli/broccolini

Herbs and spices

Water, sparkling mineral water, soda water, herbal teas

Vegetable juices

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30% Foods: these foods are healthy and should make up 30% of your diet in portioned amounts

Studio Pilates International® Body Tone Bars

Lean red meat, chicken, seafood

Eggs

Sweet potato and potato, carrot, fresh beetroot

Avocado

Fresh corn

Wholegrain bread (gluten free if gluten intolerant)

Sugar free unprocessed cereals eg oats or quinoa

Wholegrain noodles, pasta and brown rice (gluten free if intolerant)

Legumes – Beans and chick peas, lentils

Nuts and seeds, including nut and seed butters (almonds and walnuts are the best nuts)

Low fat dairy (and cheese in small amounts) -cows or goats if not sensitive or intolerant to it

Tofu

Fruit

Foods to avoid:

Anything you are allergic, intolerant or sensitive to, for example many people cannot have gluten/wheat, dairy or certain nuts, particularly peanuts. Many people find when they omit these they lose weight and feel better.

Sugar and sugary foods eg biscuits, cakes, yoghurt, most cereals and bars, ice-cream, puddings, lollies, pastries etc

Processed foods or anything that contains a lot of chemicals and preservatives

Foods high in bad fats eg hot chips, fried foods, crumbed chicken and fish, potato chips, most desserts and cakes, pastries, most fast food

Highly refined and processed carbohydrates eg white bread and most crackers, corn chips, cereals

Alcohol – very high in kilojoules, and effects the way your body metabolises the food you eat with it (plus you usually eat more bad food when drinking, and also when hung-over!) Alcohol is toxic to the body and toxins get stored in the fat cells (cellulite on the thighs for women, around the abdomen or (beer gut) for

men. Limit alcohol to one day per week. The best alcoholic choice for weight loss is something like gin and tonic, vodka with fresh lime and soda or mineral water as these contain no kilojoules except for the alcohol.

Soft drinks!!

Fruit juice – very high in natural fruit sugar and kilojoules

Butter and margarine – spread bread with healthy avocado or almond spread

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It’s wise to incorporate some vegetables, protein and a small amount of carbohydrate into each meal. Here are a few simple meal ideas.

Breakfast:

Studio Pilates International® Hi-Protein Body Tone Bar with either a piece of fruit or a glass of fresh vegetable juice Eggs and breakfast type vegetablesAvocado and tomato on wholegrain toastOat or quinoa porridgeNatural yoghurt with fruit and nuts

Snacks:

Studio Pilates International® Hi-Protein Body Tone Bars Vegetable sticks – carrot, cucumber, celery etcSmall quantity of nuts or fruit

Lunch: Should consist of 70% salad or vegetables (from the unlimited foods list) with some protein. For example:

Chicken and saladTuna or salmon and saladChick peas and saladSalad and roast beef sandwich on wholegrain bread Vegetable soup and slice of wholegrain bread

Dinner:

Should consist of 70% salad or vegetables (from the unlimited foods list) with 30% protein and higher carbohydrate vegetables. For example:Lamb with mashed sweet potato and steamed green vegetablesFish and steamed vegetablesChicken and vegetable stir frySteak and salad

Meal Ideas

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• UsetheStudioPilatesInternational®BodyTone Hi-Protein Bars as a meal replacement or a snack on the run.

• Trytoeatsomethingevery4-6hourssothat you don’t get too hungry and binge.

• Makesurethatforlunchanddinner70% of your plate is taken up with the 70%foods i.e. vegetables/salad.

• Stickto2piecesoffruitperday.

• Limitnutsto8nutsperday(or1tablespoon nut butter).

• Limitavocadotoa½avocadoperday.

• Protein/meatservingsize:maximumshouldbe roughly the size or your hand.

• Carbohydrateservingsize:maximumshould be 1 pita bread, 2 slices of bread, ¾ cup of beans, rice or cereal.

• Ifyouarepetite/short,yourservingsizeswill need to be less than a taller person.

• Trytovarythemealssothatinonedayall 3 main meals do not contain meat or carbohydrate – mix it up. Some people do better on a vegetarian diet; others will do better with meat. It doesn’t matter, as long as 70% of your diet consists of low carbohydrate vegetables and salad.

• Trytoeatdifferentfoodseachday–don’thave the same thing everyday eg for breakfast alternate eggs with cereal, beans,

toast etc. do not have the same meat each day either.

• Drink2-3litresofwaterthroughouttheday. We sometimes mistake thirst for hunger and eat more when we do not drink enough water. Soda water or mineral water such as San Pallegrino sparkling water can make a nice change from plain water. To improve the taste of water and help the body detoxify, place some lemon or lime wedges in the water or sparkling water.

• Tosavetime,cooklargerportionsandhaveleftovers for lunch or dinner (don’t do this if it will be tempting to eat it all in one go!) Meat cuts are usually way too large anyway.

• Ifyouhaveaslipupandeattoomuchorthe wrong type of foods, don’t lose the plot – just get back on track again as soon as possible by eating mostly the unlimited foods and increasing the exercise.

• Everytimeyouwanttoeatsomethingorfeel hungry, ask yourself “would I want to eat a bowl of salad?” If not and the only thing you want is some ice-cream, then you are not truly hungry, you are just experiencing cravings.

• Youdonothavetoeatalargemealjustbecause it is a standard meal time. If you are not hungry just eat something small like a small salad or piece of fruit so you don’t become ravenous later.

Tips

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Meal Mon Tue Wed Thu Fri Sat Sun

Breakfast

Snack (optional if hungry)

Lunch

Snack (optional if hungry)

Dinner

Weekly Meal Planner

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Shopping Tips As you are changing your eating habits you may need to shop a bit

differently. Here are a few helpful tips:

1 Plan most of your big meals at the beginning of each week, and

make a list of the ingredients you need to purchase.

2 Prior to going to the store, make a list of what you need.

3 Never shop hungry.

4 Don’t overbuy.

5 Try to buy local, fresh, or organic ingredients when possible.

6 Keep fresh fruits and vegetables on hand so that when you want

a late night snack, you have something healthy to reach for.

7 Stock up on frozen fruit and vegetables, especially when they are

out of season.

8 Stay away from canned goods, as often they contain a high

amount of sodium. Do buy canned beans and legumes (lentils,

chickpeas, beans etc.) which are excellent foods. Ensure you rinse

them with water before cooking to wash away the excess salt and

sugar.

9 Avoid buying junk food - chips, lollies, ice-cream, popcorn and the

worst culprit – soft drinks. Even diet soft drinks are a no-no. They

are full of chemicals and will make your sugar cravings worse,

even if they do not contain real sugar. If it’s in your cupboard or

freezer, you will feel more tempted to indulge.

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We are a culture that loves to eat out - when you do so, there are some tips you should keep in mind:

1 Choose restaurants that you know serve some fresh foods, including salads, grilled meats and chicken.

2 Don’t be shy about asking the kitchen to prepare food without oil.

3 Always ask the waiter for your dressing to be served on the side so you can choose the amount to put on your salad.

4 Refrain from eating bread- you may even want to ask the waiter not to bring it to the table.

5 Eat your salad before your meal. This way, you fill up on fibre-rich greens and will eat less.

6 If the portions are enormous, decide what amount you will eat and then push the rest to the side of your plate and bring it home.

7 Choose fruit for dessert. Yes, it’s hard to resist finishing off a meal with something sweet, but instead of selecting a high-fat, high-sugar food, satisfy your taste buds with a fruit cup or sorbet that will cleanse your palate and answer the call for something sweet.

For quick take-away dinners, the best options are:

Thai stir fries, salads and clear soups with lots of vegetables

Grilled fish and salad (instead of the normal fish and chips)

Sushi

When you need to eat at a fast-food restaurant, educate yourself on their fresh, lower kilojoule meals. Essentially all the fast-food chains now offer non-fried options that are lower in calories, many have healthy salads and all of the chains offer grilled chicken options.

Eating Out

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Family gatherings, social events, and holidays are prime time for indulgences. When it’s time to party, it’s easy to lose sight of your goal and to over indulge. Now, enjoying a treat or two is good for both body and soul, but be aware: straying too far from your eating plan can be a slippery slope.

Here are some tips that can keep you clear of that downhill course.

1 Eat before you go. If you arrive at a party or event on an empty stomach, you are much more likely to eat what is being served… and those options are often going to be fatty.

2 Limit your alcohol intake. Not only are wine, beer, and mixed drinks filled with calories, the alcohol will wear away your resolve. Stick to lower Kilojoule drinks such as gin and tonic or vodka, lime and soda and avoid sugary drinks.

3 If you’re attending a family event, offer to bring a dish that you know is low in fat and/or kilojoules and that you will enjoy eating.

4 Focus on the people at the party and not the food – after all, they are why you are there, not for the cake.

Let’s Party!

For recipe and food ideas go to our website www.studiopilates.com

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246 Hawthorne Rd. Ph: 3899 4555studiopilates.com