How to Increase Your Core Flexibility: Pilates for Beginners at Home

Dynamic Pilates Manly studios specialises in athletic, high intensity, low impact Pilates classes. Looking to get a strong, lean body without spending countless hours doing exercises in the gym? A strong, toned body doesn’t always have to come from lifting weights. You can just as easily get a greast full body strength workout at home with just your yoga mat and a Pilates routine. Pilates not only tightens and tones your muscles, it also strengthens your body and increases your core flexibility. It involves workouts comprised of precise moves and specific breathing techniques. So why choose Pilates? Read on to learn more about why you should choose to add this Pilates workout for beginners to your regular fitness routine. Sara is wearing the Ultimate Sports Bra for support during her workout! 

So What is Pilates Exactly?

Pilates is a form of exercise that uses controlled movements designed to improve physical strength, flexibility, and posture. The movements focus primarily on your core to condition your body and build stronger, more sculpted muscles without any excess bulk. The result is a sleek, toned body. Pilates can also help to improve your posture from the ab and back strength you’ll gain through the controlled movements.

There are two different forms of Pilates – one is mat based while the other uses large pieces of equipment generally found only in Pilates studios. The mat based form of Pilates is the most popular (and the one we will be focusing on for this post) and can easily be done at home. All you need is an exercise mat and a routine to follow as shown below by our Shefit Founder Sara Marie Moylan.

What are the benefits of Pilates?

1. Pilates Is for Everyone!

Pilates can be done by anyone – man, woman, young or old. No matter your age or physical ability, you can do Pilates. There are thousands of possible exercises and modifications, so it can be adapted to fit an individual’s needs – from the absolute beginner to the seasoned athlete.

2. Pilates Works Your Core

One of the key components of Pilates is the emphasis oncore strength. The core is the “powerhouse” of the body – Pilates strengthens and conditions the core while simultaneously working your arms and legs. The exercises focus on movements and positions that not only activate your core but also rely on your extremities (arms and legs) for control.

3. Pilates Is Good for Your Posture

One of the main components of Pilates is the connection between mind and body and the overall awareness of how your body moves. As a result, you become more aware of the placement of your spine and pelvis, especially during your Pilates routine.

4. Pilates Increases Energy

Like yoga, Pilates teaches you how to focus on the correct way to breathe. You’ll breathe more deeply, providing your body with more oxygen and thus increasing your energy levels. Once you finish your Pilates routine, you’ll find yourself feeling more energized, de-stressed, peaceful and relaxed.

5. Pilates Improves the Mind/Body Connection

Pilates workouts are designed to improve your balance and coordination by teaching a stronger connection between the mind and the body. Pilates movements are done with control and focus to help you become more aware of your alignment.

6. Pilates Improves Balance and Co-ordination

Because of its strong focus on the core, Pilates helps to improve your overall balance by stabilizing your core. The movements of Pilates work the small, deep muscles in your.

Risk Control Hierarchy Refines Electrical Safety

Electrician Brisbane Southside can undertake as small a job as installing a ceiling fan in your home to providing all the electrical services needed for a new commercial or residential build. In the late 1880s, a young boy was electrocuted when he accidentally touched an unlabeled, energized telegraph wire. That incident ignited an inventor by the name of Harold Pitney Brown to make an impassioned plea in a New York Post editorial to limit telegraph transmissions to what he considered a safer level of 300 Volts.

Perhaps Harold thought that limiting electrical transmissions to levels of 300 Volts or less would provide instant electrical safety. With over 120 years of hindsight, we view things much differently today. Yet, Harold stumbled across two important concepts. The notion of “300 Volts” is a technical discussion about the laws of electrical energy (Ohm’s Law, etc) that lends understanding to how electrical energy can kill or maim. On the other hand, the term “safe” reflects a working knowledge of the fundamental principles of safety. Our challenge is to combine our technical understanding of electricity with the principles of safety to ensure electrical safety is both practical and effective. The better we understand both concepts the greater the likelihood we will have to improve the status quo. The Risk Control Hierarchy (RCH) does an excellent job in blending these two key concepts.

Risk Control Hierarchy

The heartbeat of safety is the Risk Control Hierarchy (RCH), which is found in Appendix G of the ANSI Z10 Standard. The RCH helps us prioritize safety initiatives from least effective to most effective. For example, will you be safer wearing a helmet while riding a motorcycle or by selling it altogether? Obviously, selling the motorcycle eliminates the risk of an accident, while wearing a helmet offers protection to your head from the risk of a head injury during an accident. The RCH works by helping us rank risk reduction measures from most effective to least effective as per below:

1.) Eliminating the risk.
2.) Substituting a lesser risk.
3.) Engineering around risk.
4.) Awareness of every risk.
5.) Administrate and regulate behavior around risk.
6.) Protect workers while exposed to risk.

Note that each step above is equally important, yet not equally effective in protecting workers. Eliminating a risk is the most effective way to keep workers safe while protection from a risk by using Personal Protection Equipment (PPE) is least effective. There have been great improvements in the design of PPE, but its primary purpose is keeping workers alive – not 100% safe.

Safety and Risk

Risk, which is defined as exposure to a hazard, is two-pronged. There is the probability of exposure and severity of potential injury. For example, a 120V outlet is a greater risk than a 13.8KV switchgear line-up because more people are exposed to the 120V outlet. Since risk is exposure to hazards, then safety is the reduction and management of risk. The management responsibility of an electrical safety program typically falls to an electrical engineer because he or she understands electricity. In our modern world we can never eliminate the risk, but are very good at finding new ways to reduce risk.

Another way to look at risk is the chart (Figure 2) developed by Ray Jones which shows the relationship between the worker and the safety infrastructure above him. A worker performing tasks must make many complex and specific the decisions that affect his safety. In the case of electrical safety, energy isolation is very personal for electricians facing deadly electrical energy every time they open a panel. By the time they touch electricity, it’s too late.

Zero Energy Verification–Is There Voltage?

Electrical accidents are impossible without electrical energy. If an electrician comes into direct contact with electrical energy, there is a 5% fatality rate. Shocks and burns comprise the remaining 95%. The NFPA 70e is very specific on how to isolate electrical energy. First, all voltage sources must be located and labeled. Multiple voltage sources are commonplace today due to the proliferation of back-up generators and UPS’s. Next, voltage testing devices must be validated using the LIVE-DEAD-LIVE procedure. Additionally, the voltage tester must also physically contact the voltage and must verify each phase voltage to ground.

The RCH and Electrical Safety

How does the RCH apply to electrical safety?
1. Elimination -Removing all electrical energy exposure.
2. Substitution -Lowering the electrical energy exposure.
3. Engineering Controls -Reinventing ways to control electrical energy exposure.
4. Awareness -Revealing and labeling all sources of electrical energy.
5. Administrative Controls -Regulations that teach personnel safety around electrical energy.
6. Personal Protection -Reducing risks of working on live voltage.

Electrical workers are exposed to the greatest risks at the lower levels of the RCH. Recognizing that these ‘residual risks’ are present; the NFPA 70e tells workers how to perform their work safely in spite of these risks. In fact a large portion of the NFPA 70e details how to best manage these risks through Awareness, Administration, and Personal Protection. On the other hand, the greatest opportunity for risk reduction comes by focusing in the upper part of the RCH. Huge improvements in electrical safety will come by Eliminating Substituting, and Engineering solutions that manage electrical energy exposure.
The Department of Energy (DOE)

For better insight into the RCH process, let’s look at a 2005 Department of Energy report on their electrical safety record. This report cited six reasons for their 14.1 electrical incidents per month.
Within this DOE report, “hazard identification” [Table 1] stood out as an administrative control issue resulting in numerous electrical incidents. The solution was to get tougher administrators or look for improvements higher up in the RCH. Right above Administrative Controls (see Figure 1) we learn that increasing employee’s awareness of electrical hazards will reduce these types of incidents. A potential solution is to label and mark all voltage sources (hazards) feeding the electrical system. Voltage indicators and voltage portals wired to each voltage source provides two benefits: It identifies the voltage source and provides a means to check the status of that voltage source without exposure to voltage. Apply the same process to “LO/TO violations”.


ADMINISTRATIVE Properly administrating NFPA 70e requires all electrical enclosures to have warning labels with incident energy level (calories). AWARENESS /ELIMINATION Marking all energy sources on the panel exterior provides personnel with simple yet safe hazard identification.

LO/TO violations including shortcuts or lack of energy verification

ADMINISTRATIVE Can the LO/TO procedure be rewritten to reduce exposure to voltage?

ELIMINATION /SUBSTITUTION Thru-door voltage pre-checking ‘eliminates’ all exposure to voltage for mechanical LO/TO* and provide significant risk reduction for Electrical LO/TO.

Reducing electrical energy to Cat 0/1 will greatly reduce the potential arc flash energy SUBSTITUTION Lowering the arc flash energy effectively ‘substitutes’ for a lower risk for a higher risk.

Elimination: The Hall of Fame of Safety

We can enter the Electrical Safety Hall of Fame by finding ways to eliminate voltage exposure. Here are a few practical examples that can be implemented today:
o Mechanical Lock-out Tag-out [LOTO]: LOTO procedures requiring electricians to verify zero energy before performing mechanical maintenance needlessly exposes workers to voltage. Since all voltages do not create mechanical motion, through-door voltage checking devices as part of a mechanical LOTO procedure will eliminate voltage exposure (see Appendix B).
o Why open a control panel? What maintenance functions can be moved to the outside of the panel? Thru-door data access ports are becoming commonplace because they allow programming with the panel door closed (Figure 3). A more recent example is an unmanaged Ethernet switch mounted outside the panel. This unique device allows full through-door access for a worker to troubleshoot and reset the Ethernet switch (Figure 4). What other devices can be re-engineered around through-door electrical safety? Perhaps putting certain branch circuit breakers on the outside of the panel is a good application?
o Control Panel Design: Provide a physical separation between the power and control compartments within an enclosure may become a standard. Voltages under 50 volts are considered safe, so reducing the control power to 24VDC makes the control power section safe to work on while it is energized.
These above examples are only ‘scratching the surface’, so I challenge you to find ways to eliminate voltage exposure.


When safety works perfectly, nothing happens! When there is an incident or a close call the RCH should be an inspiration to find a better way. By applying the RCH principles to electrical safety risks, it will open our eyes to see more practical ways to reduce those risks. Perhaps, we would expend more resources finding electrical safety solutions that will provide both higher safety and productivity dividends.

Harold Pitney Brown intuitively knew that eliminating risks would save lives. He just got one detail wrong when he thought that 300 Volts was not a risk. Now for the rest of the story: To prove that AC voltage is more lethal than DC, Thomas Edison hired Harold Pitney Brown to develop the first electric chair that executed William Kemmler on August 6, 1890. So much for electrical safety!

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Seo Advice That Will Build Traffic For Your Website

A lot of people own a website, but many are not particularly effective. You must use search engine optimization in order to make sure people notice your website but you need an SEO consultant Sydney first. The more your site is seen, the better the success. The following tips will ensure you optimize your site.

There are many ways to improve your search engine optimization. You will obtain high ranked results if the system for search. The increased performance will make your readers happier as well.

This means repeating keywords should be repeated as often as you can without making the flow of the writing stilted. As search engines work partly by locating keywords and evaluating their density, your content will shine if you pay close attention to the words you use.

Ask about their experience in the business. You also need to be aware of any risks in order to make an informed decision.

This is very useful for clients who discover you through YouTube because it is easy to remember.

Blogs get ranked easily since search engine algorithms prefer highly-structured data and fresh content.Backlinks also play a large role in search engine optimization.

Avoid Flash on any website you want to optimize for search engines. Flash isn’t read by the spiders and text used in flash won’t be read.You will need to have content both crawlable and visible at all times.

A vital step towards optimizing your search engine results is to include a site map. Spiders can more easily access all of your site if there is a site map. A big site might need more than one site map.A good rule to go by is to show only 100 links on any given site map.

A site map is an important part of your website if you want search engine to index your site pages. Even for a small site, a site map can have a big impact on its search engine rankings.

Try to include a transcript for videos or audio you post to your site.

Invest in online using services such as Adbrite or Adwords. DIY SEO does not be enough for some major ranking increases. These types of advertisers can help increase hits. Using a advertising can help your site grow.

Javascript can be use in your website, but a search engines software won’t work with it too well. Java use is something a website owner will have to think about, but varying website capabilities does have much to do with how respective crawlers respond.

The free publicity given from these services will increase of website traffic.You should never neglect to use a free publicity.

Websites that are properly executed for search engine results rarely employ image links. Image links only provide the search engines effectively.

The takeaway message from this paragraph is that Google looks for keywords in alt tags, so keywords included in these tags will improve page ranking.

Join the local Chamber of Commerce and Better Business Bureau for better search engine ranking. This assists with local searches as they are generally automatically linked to you automatically.

Think like a customer when selecting search engine optimization keywords.Find out what a person is likely to type into a search terms or phrases people are using when looking for a website like yours.

Search engines can be used to increase visitors to your website. Making your website spider friendly is imperative for success. Search engine spiders are only able to analyze text; therefore, so it is key to use tags on all graphic elements in your site. Be sure to write a description that is rich in keywords.

Use language meta tag if your site is not in English. This simple step helps increase your rank when someone searches in that language.

You should include email marketing in the promotion of your website. Use your keywords and include any social sites you belong to. Make sure the email is easy to forward emails to others.

It is important for your server to treat URLs as case sensitive.

If you choose to make use of link directories to direct links to your website, verify the legitimacy of the directories you use by checking to see if its sites are useful and interesting. Many directories have poorly designed or are simply out of date. Exercise caution whenever you chose connections.

Keyword proximity is something that you are focusing on SEO. As a rule for this, it’s a good idea to keep keywords close to each other, especially those that might be searched at the same time by a single user. This helps to increase your ranking with search engines.

A simple website will not earn you the profit. You need to be sure your site is easily found on search engines. If your website has more view, you may get more sales. Make use of the suggestions you found here and boost your site’s visibility.