Fibromyalgia Support

Fibro FAQs

Frequently Asked Questions

With a membership, you get incredible value for your money and Fibromyalgia and chronic pain support. With easy automatic payments after your 2 week trial, it leaves you free to enjoy your practice. 

If you are not yet ready to commit to a membership, you can rent or buy individual videos.

You may prefer to buy a course and that is a great option too!

FAQ’s for Pilates

Pilates oxygenates the muscles and is a full-body exercise. I give a variety of exercises so that there is something to suit all abilities. It focuses primarily on what Joseph Pilates called the "powerhouse" or the group of muscles that begins two inches below your navel, goes two inches above your navel and then wraps completely around your front and your back-kind of like a corset. 

If at any point, it becomes too much, you can click through to the cool down.

Pilates is different from most exercises out there because it's non-impact and safe, and it really works on using the body as a whole. You're either lying on your back, on your side or kneeling on the floor where it's safe. When you move the body, you're trying to move it from the powerhouse, using your abdominal wall to protect your back. You're also working the body very evenly and symmetrically, making sure one side is not working harder than the other.

Initially the workout is slow moving because everything is being explained to you. Eventually, once you learn the workout and you're going through the motions, it becomes aerobic , but you can do what feels good for your condition

I think it comes from using the powerhouse and really focusing on and strengthening the abdominal wall, teaching it to lay flat and be strong.  In Pilates you're always thinking of this inward pull as if the navel is going in towards the spine and then lifting up slightly, pulling all of your abdominal wall very flat.

Be consistent, especially in the beginning. Don't just try it once. Give it a few shots and do it in succession. Make it your reward, your break from a hectic day. Also, listen to your body and really concentrate — it makes for a better workout.

Someone once told me that you need to "arrive" for Pilates just like in Yoga, meaning you must be there mentally as well as physically. To get the most out of Pilates, you must be very present. Your body and mind will thank you.

It is vital that you consult your doctor before embarking on any exercise routine if you are pregnant. Once you get clearance from them it is safe to practise Pilates, however it is important that you constantly communicate with me throughout. I am fully qualified to teach pregnant clients however you may prefer to have a 1 to 1 class with me, online.

Of course! Every exercise emphasises lengthening and strengthening all the muscles. We can’t change the genetic length of a muscle, but we can make it as flexible as nature intended, the beauty of Pilates is that as you stretch the muscles you also work them bringing them into balance.

FAQ’s for YOGA

The benefits of Hatha yoga for Fibromyalgia include better sleep, strengthening core muscles, improving depression symptoms, and helping with stress management amongst may others. Hatha yoga is a type of yoga that emphasizes holding poses for periods of time but using props to make it more accessible for your condition. It is made up of three main practices: body postures called Asana, breathing techniques called pranayama, and meditation.

Yin yoga balances the nervous system as you rest in longer-held postures. It allows a space to quiet the mind and heal. When you stimulate the connective tissue, it can help with flexibility, circulation, and muscle recovery.

Yin Yoga to switch off the sympathetic and engage the parasympathetic nervous system to feel more relaxed allowing energy to flow

To start my lessons, I recommend that you purchase an exercise mat, but this is great to get second hand as there are so many on the pages. Blocks, bolsters, and a yoga strap will be used but you can use household alternatives which I will go through in class. There is also a video about this on my YouTube channel, evolvewithh.

Before taking part in any of my classes, either online or face-to-face, if you have a medical condition, I urge you to seek approval from your GP. Evolve your Wellbeing does not take responsibility for any injury or illness as a result from taking part in a class, so it is important that you seek this GP advice prior to booking in.

Large meals can rest in your gut for the entire class and a full stomach can make you feel queasy. That said, you don't want to do yoga on an empty stomach either. Try having a light meal or small snack at least an hour before you come onto the mat.

Hatha yoga and Yin Yoga are best suited to pregnancy, however I do not offer classes specifically for pregnancy within Yoga. I do, however, offer a 1 to 1 session where we can work to achieve a balanced body, in a relaxed state for your changing world.

It is safe to practice any of my classes online or by following an on-demand video if you have either consulted a GP if you have a medical condition, and you have checked the area around you so that your environment is free from hazards that will get in your way and cause injury. Advice is given throughout the class and should be followed for a safe and effective session.

Please please please do! I welcome everyone of all sizes, and I have been much heavier that I am now and battled with the confidence to try new classes, so I completely understand. The great thing about the classes that I teach, is that I give options so that you can move in a way that best suits your body. It’s the fingerprint theory, we all have one, but they are all unique. Our bodies are the same. They look similar but we have our differences. This is why I give options so that you can explore the best one for you, that makes you feel good.

Yes, yoga can help you lose weight. The gentle postures coupled with mindful breathing to detoxify the body, cleanse the digestive tract, and decrease anxiety and stress. Stress is one of the biggest culprits behind weight gain. Yoga can help reduce your stress as well as provide a gentle form of exercise that can strengthen the body and tone your muscles.

Yoga does not conflict with religion. Yoga is a mind and body practice. Yoga typically combines physical postures, breathing exercises, meditation and focusing practices of mindfulness and relaxation.

Absolutely not! Black yoga leggings might have been popular a few years ago, but that doesn’t mean it’s what you must wear to your yoga practice. Practice in what feels most comfortable to you – whether it be leggings, tracksuit bottoms, even your PJ’s! Do what feels good.

It is good to practice once a day, even if it’s just for 5 minutes in the morning when you first roll out of bed. Feel free to take up a yoga class as often as you’d like, whether it’s once a week, or once every day. But remember – you can practice yoga anywhere. Practicing in your living room is no less beneficial than taking a class!

FAQ’s Nutrition & Weight Management

It’s for men and women who want to get in the best shape of their lives—for the rest of their lives. It’s for people with busy schedules who want personal accountability and a coach to help keep them consistent and on-track. The main focus of the program is to strategically help you improve your eating and exercise habits—all within the context of your day-to-day life. We don’t give you a crazy diet or exercise program to follow; instead, we help our clients build the habits they need to get results that last forever. I will also assist you with what nutrition best serves your Fibromyalgia and Chronic Pain.

If you follow our recommendations and stick to your behaviour changes, then yes, you will get results.

But you must commit to making small strategic changes in your life. That’s something no one ever likes to admit about getting in better shape: it takes hard work, time, and determination. Changing your body isn’t easy, but it is possible. Want to lose weight? Eat better? Feel less stressed? Get more sleep? 

This would be a great idea! That way, you can both support each other on your journey and it can make it easier when you are catering for the 2 of you rather than cooking two separate meals, for example. 

You sure can. You will be given the option whether you would like full access to the on-demand content or just to have the nutrition coaching with me. You will be given clear pricing so that you can make an informed decision on what works best for you.

Research shows that achieving your health goals is 70-80% diet and 20-30% exercise. While both are essential and complement each other, there is no point spending hours in the gym each week only to set back your efforts with poor nutrition.

While there is a time and place for this, we generally do not advocate counting calories - it is not a sustainable practice and perpetuates a mindset of restriction and deprivation. Learning to listen to your body's hunger and satiation cues is part of the coaching process. When eating nutrient-dense whole foods and practicing mindful eating, it is easier to tune in to your body's appetite (and reduces overeating/emotional eating). We also abide by the rule of inclusion rather than exclusion - increasingly eating more healthy foods will eventually crowd out the unhealthy foods.

FAQ’s Self-massage
& Reflexology

Self-massage is the ability to use your hands to relieve pain, improve health, and enhance mood. It’s a healthcare practice that humans have been using for 2 million years.

Absolutely! You will be able to choose from the on-demand library, workouts that work for your body. There will be 10-, 20- or 30-minute classes and as you progress along your journey, you may want to tackle the 60-minute sessions or a 1 to 1 with me. I very much focus on there being something that resonates with as many people facing physical and mental fitness blocks. Start by doing a 10-minute session once a day and start to build this up over the weeks and I am sure you will notice the difference.

It is for everyone. I will provide you with selfcare techniques that you can use throughout your day to improve the bodies comfort and response to emotion situations. 

Touch really does relieve pain of almost all kinds, especially muscle pain and soreness. Scientific research shows massage is an effective way to reduce pain and there are no harmful side effects either.

From personal and professional experience, I can say, yes it does. You can do it in the morning before getting up so that you can start to move with more ease and throughout the day when the pain heightens. 

I’d love you to! The subscriptions mean that you get access to the entire on demand library and have the option to attend live session too. I am always evolving these so do check on the website for more information.

Someone once told me that you need to "arrive" for Pilates, meaning you must be there mentally as well as physically. To get the most out of Pilates, you must be very present. Your body and mind will thank you.

Reflexology is an alternative medicine. It involves applying pressure to the feet and hands. Our goal is to hit the pressure points located in the extremities.

There is no need for you to focus or concentrate for reflexology to work but I do talk you through some mindfulness meditation on some occasions to help.

For self-reflexology I will guide you through what is comfortable and most importantly, safe for you to do on yourself. There is a great deal of training in reflexology and someone of this needs to be carried out by a professional like myself. 

FAQ’s for Mindfulness and Meditation

There are numerous definitions offered by scholars, Buddhist practitioners, and mindfulness teachers. This one by Diana Winston of UCLA’s Mindful Awareness Research Centre suggests, “Mindful awareness is paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is occurring.”

If you follow our recommendations and stick to your behaviour changes, then yes, you will get results.

There are quite a few reasons why mindfulness is such a hot topic these days. The main ones are due to mounting scientific evidence that mindfulness practice benefits our mental well-being, increases our ability to concentrate, bolsters our resilience, can successfully treat chronic pain, and enables us to become more compassionate.

You can practice mindfulness while eating, exercising, or hiking, and in conversation, you do not need to be sat in a quiet space to reap the rewards of this practice.

In the beginning, it’s important to set an appointment with yourself each day first thing in the morning and commit to 5-10 minutes. As the mind quietens and you become more comfortable, you can then extend the period of the practice time.

Mindfulness and meditation are used interchangeably often. However, mindfulness is actually the larger umbrella. The practice of being present. Meditation is a technique by which the brain is gradually trained to be mindful. 

Mindfulness does help you to feel relaxed, but it can also make you more restless when you sit for meditation initially. It allows you to see the connection of your mind and body. A restless body reflects a restless mind. As you make this connection repeatedly, you start to realise the mind body sync. As you stay more and more present to life, the restlessness of both your mind and body decreases over time and you start to relax better. So, it is more a relaxed way of living than a momentary relaxation training.

Only to the extent that knowing yourself well can be harmful. However, some individuals may have stored up years of unexpressed emotions. In such a situation attempting the exercises of sensing emotions can be overwhelming. We suggest that they simply work with practices of focusing on open awareness of present and breathing. If closing eyes is difficult, meditating with open eyes gazing on the floor is also can be attempted.

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