https://www.element8pilates.com/blog daily 0.75 2026-02-20 https://www.element8pilates.com/blog/boost-your-health-with-creatine-the-guide-for-midlife-women monthly 0.5 2024-11-01 https://www.element8pilates.com/blog/collagen-menopause-and-healthier-ageing monthly 0.5 2024-06-07 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/a759bba6-3662-4403-8d56-8b6faf2c83f5/Supplement-hands.png Blog - To supplement or not? Collagen and healthier ageing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.element8pilates.com/blog/looking-after-our-bones-midlife monthly 0.5 2024-03-20 https://www.element8pilates.com/blog/women-menopause-and-midlife-what-have-we-learned monthly 0.5 2024-01-26 https://www.element8pilates.com/blog/new-year-with-resolutions-that-last monthly 0.5 2024-01-26 https://www.element8pilates.com/blog/core101-obliques monthly 0.5 2024-01-26 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1633016305968-X2XI0JU6YGU9V9NUOPI2/Obliques.jpeg Blog - Core 101: the obliques - Make it stand out Source: Yoganatomy https://www.element8pilates.com/blog/good-posture-great-health monthly 0.5 2024-01-26 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1615463416864-RTJJJXB939GRHJZ387KR/Spine+health.jpeg Blog - Back pain? Neck ache? How your posture can affect your health. - Good posture Our spine has three natural curves - at our neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Our head should be above our shoulders, and the top of our shoulders should be over our hips. https://www.element8pilates.com/blog/a-healthier-you monthly 0.5 2024-01-26 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1614882561670-4O7G5RIZSDF2XKTPVS24/image-asset.jpeg Blog - Want to feel healthier & happier this spring? Top tips to get you started. - A time for renewal and growth You do not need to be religious or spiritual person to celebrate spring as a time of renewal and new growth. From the first crocuses and daffodils to the newborn lambs bouncing around the fields, birth and renewal is all around us. As we emerge from our winter cocoons – more pertinent this year having spent winter in lockdown – we can take this time to take stock of our own health. If we feel we’ve neglected our physical and mental wellbeing of late, then this is the perfect opportunity to look at the changes we need to make and to start focusing on our new health goals. https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1614947524636-OZJI1MPW4BL5D1H8NU5D/Health+top+tips-poster.jpg Blog - Want to feel healthier & happier this spring? Top tips to get you started. - tips https://www.element8pilates.com/blog/fall-in-love-with-planks monthly 0.5 2024-01-26 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1613051450093-B6GAT43Z4U37AGB9NVCW/image.jpg Blog - Is it possible to fall in love with planks? https://www.element8pilates.com/blog/could-you-be-low-in-vitamin-d monthly 0.5 2024-01-26 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1612270531848-U9URB84JSYSW0KZTRWOH/Vit+D+-+dietary+table.jpeg Blog - Could winter’s low sun be keeping you low in vitamin D? https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1612270319264-7WJVI775KYFRVDEDRSZP/Julie+-pic+2.jpeg Blog - Could winter’s low sun be keeping you low in vitamin D? - About our guest author: Dr Julie Greeves OBE is Professor of Applied Physiology, and she is Honorary Chair at the School of Medicine, University of East Anglia. She has worked for over 20 years researching female health, bone physiology and impact of vitamin D in young adults. https://www.element8pilates.com/blog/focus-on-your-hip-flexors-to-beat-lower-back-ache monthly 0.5 2024-01-26 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1610316914495-PXG2WZI8N9KUTZW3DHAW/Hip%252Bflexors.jpg Blog - Long hours at your desk? 5 ways to avoid tight hip flexors. - What are hip flexors? Our hip flexors are the muscles at the top of our thighs and include the psoas major and iliacus. The job of these muscles is to stabilise our hips and help us to bend at the waist as well as raise our knees. Tight hip flexors can lead to pain in the lower back, the sacroiliac joints and knees, although it may not always feel that these problems stem from our hips. https://www.element8pilates.com/blog/why-im-starting-2021-with-a-journal-instead-of-new-year-resolutions monthly 0.5 2021-01-05 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1609780058438-Q6B1C2GFYI4H1LM27C2K/image.jpg Blog - Why I’m starting 2021 with a journal instead of resolutions. https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1609780204990-S8KOG6GYYT2TAC0YNR4S/Way+of+the+tortoise.jpg Blog - Why I’m starting 2021 with a journal instead of resolutions. https://www.element8pilates.com/blog/beat-stress-try-square-breathing monthly 0.5 2024-01-26 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1608065200872-F4XRF5X9KNTXVBRVFOCZ/Square+breathing.jpeg Blog - Want to beat stress? Try this breathing technique. https://www.element8pilates.com/blog/selfcareadvencalendar2020 monthly 0.5 2020-12-01 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1606859018359-OKE4ZGO96H4OJCLHMW1L/True+Path+self+care+advent+calendar+2020.jpg Blog - Your self-care countdown to Christmas. https://www.element8pilates.com/blog/tropic-ethical-skincare monthly 0.5 2020-11-26 https://www.element8pilates.com/blog/do-we-need-to-have-a-strong-and-toned-butt monthly 0.5 2021-02-02 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1605098198918-TTQNCU1TZ783QELW6KEV/Glute+muscles.jpg Blog - Should we all desire a toned, strong butt? Strong glutes are essential for: Aligning the pelvis and ensuring hip stability and mobility; Supporting the lower back during lifting motions, reducing back stress; Executing many common lower body exercises and movements like squats, running, balancing on one leg, and even walking; Reducing susceptibility to hamstring injury; Enabling proper knee tracking, helping prevent knee injuries. https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1605099366555-09CU990YW31GV9GVST3L/Bridge+glute+work.jpg Blog - Should we all desire a toned, strong butt? Tone your butt with Pilates Pilates is a great way to work on your posterior. It offers a balanced exercise routine that activates the different glute muscles, focusing on both your mobility and flexibility. Pilates exercises to include in your glute workout include: Bridges (with or without an activation band) Lateral step out squat (with an activation band) Leg lift (with or without an activation band) Donkey kicks Double leg kick Heal beats https://www.element8pilates.com/blog/finding-your-exercise-groove monthly 0.5 2024-01-26 https://www.element8pilates.com/blog/5-winter-herb-and-spice-kitchen-staples monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1602613555792-FKZUMQUIYXN319KMHN7B/image-asset.jpeg Blog - 5 herb and spice staples to help keep the bugs at bay. https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1602614398283-W9G1TPBW63W9072QK4U4/image.jpg Blog - 5 herb and spice staples to help keep the bugs at bay. - Ginger tea 2.5 cm slice of ginger ¼ tsp cinnamon ¼ lemon juice 2 tsp Manuka honey (optional) 1 cup hot water Finely chop or grate the ginger and add to the water with the cinnamon, lemon juice and honey. Let it steep for 2-4 minutes before drinking. https://www.element8pilates.com/blog/7wintertoptips monthly 0.5 2021-03-02 https://www.element8pilates.com/blog/match-fit-for-winter monthly 0.5 2020-09-18 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1600116202172-58Q60I2C8QWJSPKL5AY4/Autumn Blog - The autumnal equinox - get ‘match-fit’ for winter. - "life starts all over again when it gets crisp in the fall" F. Scott Fitzgerald https://www.element8pilates.com/blog/makingkefir monthly 0.5 2024-01-26 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1599601603620-Q68S2405DNGNOXNDW2UQ/image-asset.jpeg Blog - Fermented foods: boost your immune system with kefir. https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1599640602238-4CXIHONLZ4O7QZUZT9AH/kefir-sieve-ferment.jpg Blog - Fermented foods: boost your immune system with kefir. https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1599601674177-J923L0VLL34ALJISJA68/smoothie.jpg Blog - Fermented foods: boost your immune system with kefir. - Mango and turmeric kefir smoothie Blend the following together for a refreshing, light smoothie rich in antioxidants, probiotics, vits and minerals. 250ml kefir 100g mango (fresh, dried or frozen) 1/4 tsp turmeric https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1599601636678-UH8LFJ317MXPD1Z9RKIT/mango-turmeric.jpg Blog - Fermented foods: boost your immune system with kefir. https://www.element8pilates.com/blog/the-focus-on-a-strong-core-fashion-or-necessity monthly 0.5 2021-02-23 https://images.squarespace-cdn.com/content/v1/5f05b252a721894186582921/1595856563022-NQ17P835KNXEJCZ13E5B/Core%2Bmuscles%2B-%2Banatomy.jpg Blog - A strong core - hype, vanity or necessity? 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