Changing Moods

Mood changes are quite common especially with hormonal changes such as menstruation and pregnancy. When mood swings start affecting relationships is when we need to pay more attention. If they are quite severe, or change quite frequently it can be helpful to monitor these changes. That way you can see what might be causing the mood changes - such as stress, sickness, certain situations or even the weather.

I have found it extremely helpful to keep a mood journal to keep a record of how I am feeling and what events happened that day. I use the Mood Diary by Eli Lilly which has been invaluable to me. Another good mood journal is the Daily Mood Chart by the Black Dog Institute.

By keeping a record I can look back more objectively and see the extent to which my mood has been fluctuating and whether there were any particular stressful events which may have triggered it.

Often when we reflect on past situations we do not recall the heightened emotions we were experiencing at the time and can think "well, it wasn't that bad". Things are usually better after the fact, but this can make it difficult to recognize where dramatic mood changes may have been occurring.

The aim of recording the mood is not to dwell on it or get caught up more in the situation, just to simply record what you are feeling, without any self judgments. You can then reflect back on the past months to see if there are any patterns of consistency to the mood changes, and can also take this to discuss with your GP.

I also want to add that just because you have mood swings does not mean you have bipolar. Mood swings are very common and normal. By tracking your mood swings you will be better equipped to speak with your GP about your mood changes.

For more information about depression and bipolar, please visit the Black Dog Institute website which has some great resources and information.

Core Muscles

The core refers to the trunk of the body, from the shoulders to the pelvis.

The corset is a group of muscles that is referred to in Pilates in the abdominal area. They are sometimes referred to as the ‘core’ and are the muscles that Pilates exercises target for stability and strength. They are called the ‘corset’ because combined they create the body’s natural corset.

The corset muscles include the diaphragm, transverse abdominis, internal obliques, multifidus and pelvic floor. These are the muscles that are closest to the spine and are our postural muscles. These muscles provide the stability and strength from which all movement begins.

The corset muscles are slow-twitch which means that they can produce a small contraction for a long period of time. They do not fatigue as quickly as fast twitch muscles which is why they are integral to the body’s stability and posture. These may also be referred to as ‘local’ muscles because they are the deep stabilisers of the body.

If there is a weakness in the corset muscles, the ‘global’ muscles groups will be used. The ‘global’ muscles are the larger muscles and are fast-twitch which means they can be activated quickly but are not intended for contractions for a long period of time. The global muscles therefore fatigue which can cause a postural imbalance. The global muscles can also become dominant which prevents the local muscles from activating correctly.

It is therefore essential to start a training program with corset and local muscle stability (and strengthening) before beginning to train the larger global muscles.

The Power of Pilates

Pilates has been a buzzword in the fitness industry for some time now, and has been appreciated for its benefits for several decades by dancers and athletes. I discovered Pilates about four years ago, but it wasnt until I started seeing the benefits in my running and training that I began to appreciate the power of Pilates.

About Pilates

Joseph H. Pilates (1881 – 1967) developed an exercise system that he called ‘Contrology’ which is known today as Pilates. Joseph Pilates believed that all movement originated from the abdominal area and was therefore the ideal place to start a corrective or conditioning program. This way of thinking was ahead of his time. It is only recently that researchers have been able to identify that abdominal contraction precedes limb movement in healthy subjects.

Benefits of Pilates

Pilates is a great remedial exercise because it is low impact and focussed on stability and strength. Using mainly body weight and lever length to increase challenge, Pilates exercises focus on posture and control throughout the movements. There is no final end goal but a journey through increased body awareness, control, mobility and strength.

Pilates can help improve posture, reduce back pain, increase core strength and stability, lengthen muscles and develop increased mind-body awareness.

Principles of Pilates

• Concentration
• Alignment
• Centering
• Breathing
• Control
• Isolation
• Precision
• Flowing movement
• Routine
• Integration

Getting Started

Whilst there may be many types of teaching using similar exercises, performed with incorrect or incomplete technique the benefits will not be as great.

The best way to start a Pilates program is to visit a Pilates studio or a personal trainer who has Pilates qualification. It is best to work one-one-one to get the best results and ensure the correct muscle activation. Once you are familiar with the muscle activation, breathing and technique, a transition to a small group class can help progress your training.

Remember, start slow. You are learning something new so expect it to take a bit of time. Be patient with yourself and enjoy!