| Welcome to the Fitness Pilates Weekly Newsletter I’ve just arrived back from the Ibiza Yogafit Retreat, and what an incredible event it was. I honestly can’t recommend it highly enough — it was absolutely fantastic. If you’re thinking about joining us next year, WhatsApp me and I’ll send you the link and discount code.With half term now over, it’s full steam ahead into November and the run-up to Christmas, and Pilates is booming more than ever. Are you ready?Many of you will be starting new courses and welcoming new clients into classes, and when you read through their PAR-Qs you may notice more people reporting health issues such as osteoporosis. So here is a breakdown you can use for your own knowledge — and feel free to share it with your clients.  What is Osteoporosis?Osteoporosis is a condition where bones become weaker and less dense, making them more prone to fractures (often called fragility fractures). In simple terms: the internal structure of the bone becomes more porous and loses strength, so everyday stresses — such as standing, bending, or a minor fall — can cause fractures.  How Does It Develop?Key risk factors include:Ageing – Bone density naturally declines with age Menopause / hormone changes – The drop in oestrogen accelerates bone loss in women Family history – Genetics strongly influence bone density Low peak bone mass – If bones weren’t built strong in youth, there’s less reserve in later life Lifestyle factors – Smoking, high alcohol intake, inactivity, low calcium or vitamin D Medical factors – Long-term steroid use, thyroid issues, rheumatoid arthritis and others  How Many Women in the UK Have It?Around 3.5 million people in the UK are living with osteoporosis Approx 3 million of those are women Around 1 in 5 women over 50 are estimated to have osteoporosis 1 in 2 women over 50 will experience a fragility fracture in their lifetime So if you teach midlife women, you are absolutely teaching clients who either already have osteoporosis or are at risk of it — whether they’ve told you or not.  What Exercises (Including Fitness Pilates) Are Helpful? Recommended types of exercise:Weight-bearing & impact work – e.g. light jumping, walking, step-ups Strength / resistance training – weights, bands, kettlebells, bodyweight Pilates for bone health – posture, alignment, spinal strength, hip stability, balance work Balance & coordination training – essential for fall prevention Good Fitness Pilates practices for clients with osteoporosis:Use safe loading – not too heavy, but enough to challenge the bones Prioritise back extension (not loaded flexion) Strengthen hips, glutes, spinal extensors and core Correct posture — especially rounded upper back and forward headAdd standing balance and functional movement to reduce fall risk  Nutrition for Bone HealthKey nutritional factors:Calcium – essential for bone structure Vitamin D – needed for calcium absorption (often low in the UK) Protein – supports both bone and muscle Magnesium, Vitamin K2, Potassium – important co-factors Balanced diet & healthy bodyweight – under-eating harms bone health Avoid smoking, high alcohol, and long-term low-calorie dieting  Can You Stop Osteoporosis Progressing?Yes — you can slow it down, reduce fracture risk, and in many cases improve bone density.Best results come from combining: Weight-bearing + resistance exercise Pilates for posture, alignment, balance and functional strength Good nutrition (especially calcium, vitamin D and protein) Healthy lifestyle habits (sunlight, movement, hydration, no smoking)Medical treatment may still be required for advanced cases, but exercise and nutrition are powerful tools — especially when started early. Key Takeaway for Women 50+Osteoporosis is extremely common, especially post-menopauseMovement + strength + balance + nutrition = the most effective long-term strategyPilates (when modified correctly) is one of the safest and most supportive exercise methods for bone healthIt’s not just about preventing fractures — it’s about confidence, mobility, independence, posture and quality of life. Hope this is helpful let me know what you think. Have a great SundayRachel xQuestions whats app me 07976 268672 |
| NEW RESOURCES NEW Reformer Newsletter – A biweekly newsletter for anyone interested in Reformer. The newsletter will include class plans, music ideas, Reformer events, workshops and retreats. You don’t have to be trained to teach Reformer to join the newsletter. CLICK HERE New LIVE Events, monthly masterclasses, wellness events, retreat, Hot Fitness Pilates, Reformer experiences and face to face workshops for everyone – Launching this week on RachelHolmes.com add your email for upcoming LIVE events CLICK HERE Choreography Newsletter Every Sunday evening get mini workshops, choreography and class content ideas delivered to your inbox CLICK here to join COURSE Dates Level 3 Pilates Course Dates Level 3 Pilates Matwork Diploma (Online via Zoom)28th / 29th / 30th November 2 places left 8th/9th/10th Jan 2026 20/21/22 Feb 2026 Level 3 Reformer Teacher Training (In Person – Derbyshire NG16 4HA) 6th November NG16 4HA FULL 11th December 2 places left 22nd JAN 2026 Level 3 Reformer Teacher Training (Online) Start right away and work with Kelly one to one.Message for details HOT Fitness Pilates in Studio Thursday 27th November Level 4 Pilates Start right away with Kelly one to one |
SUMMIT 2026 TICKETS NOW AVAILABLE! UPCOMING PILATES COURSES See the next Fitness Pilates training course dates here See the next Reformer pilates training dates here
Welcome to the Fitness Pilates Weekly Newsletter I’ve just arrived back from the Ibiza Yogafit Retreat, and what an incredible event it was. I honestly can’t
Train To Teach Hot Fitness Pilates Why I’m Bringing Back HOT Fitness Pilates — And How You Can Train With Me In-Person This November Back
Welcome to the Fitness Pilates Weekly NewsletterIt has been a busy few weeks and this half-term we are in Ibiza for the Yogafit retreats, where
Welcome to the Fitness Pilates Weekly Newsletter Posture — A Perfect Theme for Your Next Fitness Pilates WeekThis morning I was thinking about posture. Look
SUMMIT 2026 TICKETS NOW AVAILABLE! UPCOMING PILATES COURSES See the next Fitness Pilates training course dates here See the next Reformer pilates training dates here
