Nicole Calvino is a Clinical Pilates Instructor who founded little Sanctuary Pilates on the Gold Coast, Australia. She has a particular interest in helping people with chronic and permanent conditions, pain management and injury. She loves running, Pilates of all kinds, Walking her dog, being in nature and travelling. She can be contacted at: hello@littlesanctuarypilates.com.au or follow her on instagram @littlesanctuarypilates and @nicolecalvinopilates.
Here’s her take!
Ok, so being a Pilates instructor you may think that I believe there is only one best exercise modality.
Guess what? I don’t.
I LOVE Pilates, and have done for many years. It has cured my back pain (what I originally intended it to do) but also made me stronger, more mobile and best of all more confident. The exercises I have learnt on all of the apparatus. Plus the strength I have gained, has done wonders for me personally, mentally and physically.
But, it wasn’t my first love. My first love was running. I have spoken about it before. Running, literally saved my life. It saved me by helping me cope with childhood abuse. It gave me an outlet and was one thing that I could actually control in my life, when all else was chaos and pain.
So running and pilates?
Ha! Yeah, its a good mix. But an even better mix is one that ticks all boxes. What does that mean? It means one that focuses on:
- The harder strength work (lifting heavier things)
- The interval training (HIIT, fartleks, anything that you can do on repeat that is going to get you smashed in a good way)
- Mobility work with resistance (Pilates yes, and some forms of yoga)
- Endurance training (Running longer distances yay!!)
- Recovery sessions (absolute must for the calming of the nervous system after the hard workouts, think meditation, stretch sessions and breath work)
If you have all these in your bag and you use them well. You are set to have the best results from your training for a healthy, fit and well balanced life for yourself now, and yourself in the future. This not only ensures that you are well now, it amplifies your training by allowing for enough recovery, the strength to reach your goals, the mobility to deal with aches, pains and stiffness and a better mindset to tackle everyday life.
What does this look like in a week? Because that seems like a crazy amount of time.
Your health is your wealth, and if you really want to be ticking off items on your bucket list well into your later years, you need to be keeping as active and healthy as possible. So a typical week could look like this.
- Monday – Strength day (one session 30-60 mins)
- After dinner – stretch session 25-30mins
- Tuesday – Cardio (long run 45-90 mins)
- Afternoon meditation 20-30 mins
- After dinner stretch 25-30 mins
- Wednesday – Strength/Mobility (60 mins Pilates with extra resistance if needed)
- Afternoon walk the dog (or just walk)
- After dinner breath work 25 mins
- Thursday – Cardio (Run or HIIT or Interval training)
- Afternoon meditation or stretch 25-30 mins
- Friday – Mobility (Pilates or yoga no extra resistance)
- Afternoon walk
- After dinner stretch 25-30 mins
- Saturday – Rest Day
- Sunday – Long run or Hiking or Sailing
- Afternoon Yin yoga session 60 mins
So even for a busy business person, who is running a studio and looking after clients from early morning. It is possible to fit in self care, and it’s essential too. Balance in life helps you feel better physically and mentally. Plus it means you are getting the most out of your time here on this wonderful planet.
