Pilates for Pilates mental and and emotionalthe sedentaryWhy runners wellbeing lifestyle need Pilates

disconnect from a hectic or stressful running. Once you do get to the start line,

A Pilates helpful

life you’ve and got unwind to have for enough a short energy period. reserves t various times during our lives, from teenage years, to

Practicing to be able to Pilates get to allows the finish people line. So to this

changes that occur in women

forge is particularly a deeper relevant connection for longer with distance the

during pregnancy, to injury and illness

spiritual running self, and you reducing don’t want symptoms to be wasting of

related changes in later life - posture pregnancy and after

and spinal alignment can become a

unrest any of and that unease energy. Maybe and promoting your spine is a bit

significant challenge.

stiff or a bit flexed, your head is in a forward internal In fact, gravity stability. and sedentary lifestyle is position. This will make your body work

constantly challenging our ability to keep our really bodies in hard alignment. to resist gravity. Having to work hard Gaborone to maintain is slowly that becoming posture one of over the a long

We are often some of the first to

period fastest and of busiest time will cities use in the up Southern essential Afenergy know they are expecting and it can

rica. What you will possible consider as your be quite a nervous and apprehensithat you need to be putting into legs,

normal day to day routines is like this, “It is ve period between finding out and into your running. You need be doing

8.00 am in morning and you are ready

At a time when we need to be stronger One of the quickest ways to wear telling the rest of the world. I like

some to reach exercise the office. that’s You sit going in your to car work while on your in the mind and body, we are faced with down a mind is through sleep deprivabeing part of this safe, nurturing and

posture, commuting that’s to your going workplace. to work You on then your sit spinal caring environment.

new challenges and lifestyle concerns tion. mobility. Adults This who will don’t make wake you as up efficient feeling as

for six hours in front of the computer,

Pilate’s classes for expecting mums

reach home and sit to watch TV. You

that are impacting our mental and physirefreshed possible so each that morning you’re using can your suffer energy can be a wonderful social experi

follow this schedule for six days in a

cal health. A need to address our mental from systems a myriad in the best of health way possible complications, to get you ence – as well as giving you a safe and

week and drink to your heart’s consupportive way to help keep your body

and emotional well- being, and to build including to the finish tent a and loss line. party of critical till you drop thinking during strong and healthy. Exercising when

weekends.”

immunity and better health has become skills and memory. A lack of sleep also pregnant doesn’t have to be just about

Core strength Usually this ( What kind of is lifestyle the core)? is

even more important in these times. raises the levels of the stress hormone the exercise. I enjoy getting to know

defined as the sedentary life style. each of the mums- to- be during this Everyone talks about it but we don’t

Pilates can be the ideal activity to build cortisol

Your in the body bloodstream, was designed to which move but can necessarily now it understand is trapped. what they mean and exciting yet hesitant time.

a healthy lifestyle in this new normal. impact not only your mental wellbeing

Participating in exercise while

how to get Another it stronger. type of sedentary I want you lifestyle, to really

It’s no secret that practicing Pilates is but think also about your it physical as being health. trunk pregnant – in the absence of medical

which is now so evident your and comstrength. or any complications and in a correct,

good for your physical health, helping to So Practicing it’s the front, Pilates the back, of help your mon in and around each the day sides can

Gaborone safe and supportive environment – is

is a lifestyle that involves a lot

strengthen and tone muscles. to trunk, relax and both that’s the really mind your and foundation the body, perfectly acceptable for pregnant wo

of sitting and little exercise.

making ( Powerhouse). it easier A It’s sedentary to your fall base asleep person’s from usual at which night. evmen. Pregnant women are encouraged to accumulate 30 minutes or more of

A few individuals in and around GaStaying erything active else can also work improves efficiently. the So qualagain,

activities are spending moderate- intensity exercise on most,

it gives of sleep you and efficient REM time use on cycles. of gadgets, your With lower special limb a borone started practising Pilates to keep ity if not all, days of the week. There are

cellphones, reading a several OLIVER considerations MUCHAZVIONA that must be muscles, efficient use of your arms when their body looking and feeling its best. longer night and a deeper book, watching sleep, you taken BG into REPORTER account when a pregnant you’re running so you do not waste energy

televi

Many people, however, don’t consider can focus better during the daytime

up there. It’s going to reduce the risk of you woman decides to participate in

the I am mental almost benefits sure you of will Pilates. agree with The me pracor and overloading won’t have your to muscles, worry about your tendons mental and

Pilates classes. As an instructor, it is my role to ensure the room is set at an

tice you emphasizes may have noticed breathing, that in focus, the past and few fatigue. your lower limbs, so you’re going to reduce

appropriate temperature and is not too

mindfulness weeks, the roads to help in Gaborone strengthen and the surroundbond the Pilates risk of is injury. not just designed to

warm, as this may increase the risk

between ing areas mind are full and of of fainting or collapsing during individuals body. A focus running on

the or as strengthen It’s also going the muscles to improve and your improve technique. class. I always encourage lots of drink

relaxation cooperate and running stress clubs, reduction practicing further for the balance. So the stronger and more stable and con

breaks between exercises and remind

helps upcoming to clear Kazungula the mind Marathon. and improve the trolled It also you sharpens are from our your mental middle, faculthe better my clients to take a break if they need

Yes, it’s all preparations for the biggest your technique can be; the better and more mood. Here are just a few of the mental ties, improving our performance both

Marathon The main benefit in the of Pilates country is that and most runners efficiently you can use your limbs, which health benefits that you may experience at work and at home. Emphasis on

have started practising and preparing for it. it targets the exact muscles and funcagain is going to reduce the risk of injury from Pilates practicing and running Pilates. are an incredible combibreathing and maybe technique make you be and able mindful to run a little tions that can be a problem during pregnancy after birth, in a safe

nation; runners who incorporate Pilates into thinking bit faster. can help to reduce stress and way.

their training routine are usually the healthiest anxiety, enhance concentration, and

Doing regular Pilates will help to: cles can lead to back or pelvic pain. stable when you walk as your bump runners. Strengthen Every your tummy exercise muscles, focuses on the whole even improve sleeping habits.

Recovery for runners

Strengthen your pelvic floor, which grows. body regardless of the primary muscle will help used. to support Please Pilates note can aid that our learning recovery Pilates after training which equip your body better to cope your bowel, bladTakes the strain off your back and with the strains caused by the weight der and uterus ( womb) runs. as your Every baby time

Build Resilience for running from other than you a real run, live you’re instructor pounding

pelvis, by using positions such as

Pilates We need is a our mindful bodies to practice, be incredibly helping resildown onto the floor with impact exercises. of your growing baby. Hormones grows and moves down. This may pregoing on your hands and knees, which

is not easy and does carry some slight make the tissues ( ligaments) that vent you from leaking small amounts is a great position for pregnancy.

individuals ient. When to we appreciate run we put the a lot here of stress, and a All of that force is coming back up into connect PHEMELO your bones RAMASU more pliable in of wee when you cough Senwelo risks. You on the should, drums, Gomotsegang in addition Rapoo to the on

or sneeze. Towards the end of your pregnancy, it

now. lot of By load encouraging through our you body to repeatedly focus on pregnancy, BG REPORTER making you more prone over the your body you have to absorb that

Helps with balance, the lead as you guitar, may and Kabelo may Tamukate also help to on get the your bass baby into the

routines through I will joints share and with your you, tissues. attend a to injury. feel a little more clumsy, guitar. or that your

current time. When moment, we are the running practice longer gives distances, the

right position for birth.

L

Reduces back ocal pain, songstress, by exercising Sethunya balance Maele isn’t has as good The as usual, reception in pregof the song Relax has been and control very good your as breathing,

we need our body, our muscles, our tendons Pilates If you’ve class got with a form a certified of exercise Pilates that you inworld sharper clarity and helps you to the and deepest joints tummy gone to be back muscles able to to that the cope stabistudio with and nancy. that. released Pilate’s We exercises evidenced structor can do, by such and the outpouring as don’t Pilates hesitate of or love swimming, on to her visit social your that’s

strengthen which is important for pregnancy and

gain a deeper understanding of lise your back her and latest pelvis. musical Weak musproject. your your

core and may media make you page. more A beautiful labour. track, the song is very know that the majority of injuries from rundoctor no impact for clearance or low impact, before then you it gives start. your self and your surroundings. Pilates can clean and proves that professionals were working ning happen because of overload. We’re doing body the ability to actively recover. Work

on this jam.

improve too much your and focus our body both just on can’t and cope. off the We on mobility,

according on to some the Afro muscle Soul singer activation, is a but mat, know strengthening that when we’re your running, mind we and can your get up

song give that the talks body about that days recovery when love time used where to be it’s

Distell Botswana, Along the way, she Lengau says, things did not go as Wine

memory. to five times your body weight going through good, not and doing a couple repeated was planning impact their loading. future. This will the soft tissues of our lower limbs. So you reduce the risk of injury, and get you to the

planned and one of them moved on. She explains Company brings you the

need to make sure that there’s something in start line healthy.

that the song was written in October 2015. your training programme that’s getting your “The Please song seeks note to that, evoke learning emotions. Pilates I wanted from body ready. For that, you would need some someone other to than say that a real this live is something instructor that is has not easy

Gaborone Wine Experience

strength training, involving loaded weight happened and carries to me,” some she explains. slight risks. You should, in

She also points out that she recorded the song training. addition to the routines, I will share with with a live band in order to give it a quality touch.

you, attend a Pilates class with a certified

Although there is no album release date, she notes

Pilates and breathing exercises can that Pilates in future instructor she is planning and don’t to release hesitate other to visit

Energy efficiency for runners

help Energy to reduce efficiency anxiety is vital and in the long- incidence distance

songs. your doctor for clearance before you start.

Wine lovers are in for a Durbanville Hills, Neder

of panic attacks in prone individuals.

treat at the most anticipaburg guiding the tasting for

Not only does it improve physical health

ted wine event of the year. their respective brands, local

and help restore emotional balance, but

Botswana’s biggest wine entertainment, a brandy distributor Distell Botswana, distiller and a world- renow

it also gives individuals the chance to in conjunction with Lengau ned barrel maker, this is an

Wine Company will be event any wine lover cannot hosting the Gaborone Wine afford to miss. Each brand

Experience on the 28th July will have a stall curated at AVANI Gaborone Resort to deliver a unique brand

& Casino where a collecexperience. tion

75214859 pilatesfitnessbotswana@ gmail. com BETTER SLEEP HABITS Maele releases new IMPROVE YOUR CONCENTRATION Prior to going back to the studio, Maele admits that she was unsure about whether she would continue with her musical journey. A lot happened since her last recording, she notes. She became a mother, and with that came a few questions about whether this was the path that she wanted to continue on. It took prodding from a friend, before she relented and decided that she wanted to give COPE WITH music another try lest she regrets the decision in future. DEPRESSION AND Her new offering titled Lerato has seen her working with the same pool of people that she ANXIETY worked with in her previous offering. These include the genius that is Tshepo Lesole of HiNote Studio, as well as her trusted band. The band includes Tendai Sean Kuzora on the keys, Wynton