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  • Let\'s care more about our bones! View Article

    Do you know someone who has recently broken a bone? It's not fun.   Once you break a bone you immediately realise how essential it is for performing every day activities.  


      Osteoporosis is a common disease in Australia (especially among women) – it affects over one million people.  This disease makes bones brittle and causes them to break much more easily than normal bone. We generally think about exercise and fitness as essential for maintaining our muscles, cardiovascular system and body weight. Exercise as a means of keeping your bones healthy may not spring to mind - but it should! 

    Bone tissue is amazing – like muscle, it becomes stronger in response to exercise.  Exercise is recognised as one of the most effective lifestyle strategies to help make bones as strong as possible - the catch is that exercise must be regular (at least three times per week) and ongoing to have a meaningful benefit. 

    When our muscles pull on our bones through exercise, bone tissue becomes stronger through increased deposition of mineral salts and production of collagen fibres by osteoblasts. For most people, bone mass peaks during your 30s.  Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not.  

    How can you ensure you have strong, healthy bones?  

    THE RIGHT KIND OF EXERCISE 

    When it comes to bone health, not all types of exercise are equal. Bone strength depends on the specific way that stress is applied to the bone during the exercise (so although swimming and cycling are great for our cardio health, they're not so great for bone strength).  The best kinds of exercise to keep your bones strong are weight-bearing aerobic activity and strength or resistance training. 

    WEIGHT-BEARING AEROBIC ACTIVITY (EXERCISE WHILE DONE ON YOUR FEET) 

    This includes both low impact and high impact activities such as Barre, HIIT, brisk walking, running, aerobics, tennis and dance, which all help to build and retain bone mass. Swimming and cycling, although great activities for general health and fitness, are not good forms of exercise to promote bone strength, as they are non-weight bearing. 

    RESISTANCE TRAINING (STRENGTH TRAINING) 

    This includes any exercise where the muscles have to work hard to overcome a resistance such as your body weight (as in a push-up) or a weight (such as a biceps curl with hand weights). Strength training has been shown to significantly increase bone density and reverse the effects of bone degeneration associated with aging.  Core Candy Barre,HIIT and Pilates Springboard classes all include resistance training. 

    GOOD NUTRITION

    For strong bones, we need to consume Vitamins A, C and D, Calcium and Phosphorus. 

    Calcium intake is so important! Your calcium levels in your bones are not fixed so a drop in calcium in the body’s fluids causes the breakdown of mineral salts and the release of calcium from the bone. 

    ideas for FOODS HIGH IN CALCIUM 

    Dairy products (milk, yogurt and cheese);  broccoli; dark, leafy greens; edamame; figs; oranges;  sardines; canned salmon;  white beans;  nuts and seeds; tofu  

    …and hold the salt (it can negatively affect bone strength)!

  • We\'re so excited to be featured in articles by those in the know! View Article
  • Lost Your Fitness Mojo? Six Tips To Beat Summer Fatigue. View Article

    It's the beginning of a brand new year and the "New Year, New You" campaigns surround us. We all have the best intentions to eat healthier, be more active, be more social, be more everything!  But it's also summer - woot!  We know you want to be out there enjoying yourself, resting and relaxing.  But the annoying truth is that when you make time for your body and your fitness, you'll feel better and more confident in your summer clothes, more energised for those long summer nights and generally fab!

    Here are some tips to help keep you on track this summer when you have other things to do: 

    When you’d rather make the most of your summer evenings at the bar rather than the barre… Start working out in the morning!  If you’re not a morning person – yes, it’s HARD to start.  You’ll think of lots of really good excuses for pressing your snooze button.  But once you get into the habit of waking up and actually getting out of bed (it may only be slightly earlier than your normal time) you won’t mind so much.    

    Book into your class the day before and tell someone that you are going – you’ll feel more compelled to go.  Set aside your workout clothes and anything else you need for your day the night before.   Most importantly - find a class or form of exercise that you actually like doing! If you workout out with people that motivate you and you’re doing something you enjoy,  you will be less likely to skip it.    

    When you work out first thing in the morning, you burn calories all day (especially if it's an Accelerate session!).  You will have more energy (thanks to your feel good hormones) and get more stuff done.  You are also far more likely to make healthy food choices.  Summer makes us feel more spontaneous, social and free so knock a session out in the morning and feel better about doing the other things you love.   

    When you go away and those 10 days away threaten your pre-holiday fitness ethic… Look at your schedule before your leave and plan ahead for when you get back. When you have your workouts already in your calendar, you don’t have too much to think about – you just have to turn up.  Sign up for a membership and start on your first day back from holidays so there’s no question that you’ll make your weekly sessions.   

    When you have a constant stream of friends or family visiting…Bring them along to a class. Show off how fit you have become! Or contact us to arrange a private group class with your fiends or family for a time that suits you all.    

    When your work schedule is too inconsistent… Keep your exercise clothes at the office.  If your schedule suddenly changes – your deadline was pushed back, your 5pm meeting cancelled, something that seemed urgent isn’t really – pick up that bag and head to a class instead!    

    Another thing to try is to start out slowly.  Commit to doing one non-negotiable class on the weekend every week and go from there.  You’ll love the way you feel after class and it will help make up for all that other time spent in the office.  

    When your weekends are filled with brunches, weddings, rooftop bars, kids activities, farmers markets… Make a commitment to do at least two classes during the week and leave your weekends free for other things.  Have fun on the weekend showing off your toned arms while sipping a drink!   

    When, despite all your efforts and best intentions, your schedule just doesn’t allow you to make a class… Let’s face it, there are times when your job or family or [fill in blank] has to come first.  If this is happening to you too regularly, take control of your schedule and book a private session with your favourite instructor. Schedule it in your calendar like you would schedule any other important appointment or meeting. You get one hour to spend on yourself, doing exactly what you want to reach your fitness goals. It’s your time to be selfish, focus on your form, your breath, your movement.  

    The best way to stay connected to your fitness routine is to remember why you love it. Your health shouldn’t be a chore, it should be a joy. If you love it, it will become easier!

  • 19 Nov 2014 - What is Springboard? View Article

    What is a Springboard? I know many of you are
    curious as to what a kind of class this actually is! Is it a kind of Reformer? Am I going to be doing a lot of jumping? The answer is “no” to both of those questions. 

    The Pilates Springboard is modeled after an original piece of apparatus created by Joe Pilates, called the Cadillac. The Cadillac is an amazingly versatile piece of equipment that has multiple springs attached on one side that are used for countless exercises involving the whole body. Unfortunately, the Cadillac, in all its glory, is an extremely large piece of equipment, which takes up a lot of space. The Springboard was developed by master teacher Ellie Herman, in New York, to enable all the wonderful work from the Cadillac to be used in a class setting. So in short, the Springboard is a board attached to the wall, lined with eyelets on which the springs attach. We use arm springs and leg springs to perform all of the traditional Pilates repertoire used in Mat, Cadillac and even some reformer exercises. 

    The Springboard provides an invigorating full-body workout! These classes bring a new challenge of spring resistance to your Pilates experience. The different spring tensions are used to strengthen and tone your body as well as improve your core stability. A lot of Pilates work is done lying down and the Springboard allows you to be up on your feet, perfecting your posture and balance. But the best part about Springboard is, it's a lot of fun! 

    If you have any questions about Pilates or the Springboard classes, feel free to contact us at info@corecandy.com.au or phone the studio.

    Be sweet to your body,

    CC

  • 16 Nov 2014 - Q&A with Sasha View Article

    The gorgeous Sasha is from Arizona, USA. Sasha loves to dance – you may see her around Melbourne in your next belly dance or hip-hop class! Like Fiona and Candice O., Sasha is one of four kids and is really looking forward to showing her younger sister around Melbourne next week (any advice for cool places to go to will be much appreciated!).  Sasha shares with us her go-to karaoke song, what’s guaranteed to put a smile on her face and her biggest indulgences…

    1.      What food can you not live without?

    Cheese!

    2.      Last book you read?

    Gone Girl

    3.      What are your biggest indulgences?

    Drinking wine and watching Friends

    4.      What can you not miss on TV?

    I love Top Chef! [We’ll have to introduce her to Masterchef…]

    5.      Which beauty products do you swear by?

    Bare Minerals loose powder, Lush bath bombs

    6.      What's on your bucket list?

    Going on an African Safari

    7.      What's the best gift you've received?

    A trip to Australia last year!

    8.      What is your go-to karaoke/shower song?

    Total Eclipse of the Heart, or You and I by Lady Gaga

    9.      Who's your favorite teacher ever?

    Todd Wilson, my dance mentor

    10.   What song instantly puts you in a good mood?

    Float On by Modest Mouse

    11.   What's your secret talent?

    I performed in a professional Belly Dance Troupe last year!

    12.   Best advice you ever received?

    When asking advice if I should come to Australia, a lady I barely knew told me that I won't know unless I try. Well, I tried, and it was the best decision I've ever made!

    13.   Favourite barre/pilates/accelerate exercise?

     I love the Accelerate classes! It's the perfect blend of challenge that can really improve your fitness!

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