I used to think people who go to the gym on holiday aren’t living life properly. I still don’t go to the gym, but I try not to throw all routines out of the window and still keep movement going in a way that feels natural whilst travelling.

For me, travel is for exploring somewhere new (or familiar), spending longer over breakfast, playing mermaids swimming until your fingers wrinkle and saying yes to one more gelato. I don’t believe wellness should become another thing to manage. It’s a vacation after all.

What I do believe in however, is keeping some staple habits that help me feel like myself, because that feels GOOD, and we want to feel our best on vacation, am I right?

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How I move

The argument for Pilates on holiday is simple: you need almost nothing. No gym. No equipment. You don’t even need a mat. You can do a lot of exercises standing, but I love the Hercule Studio gel pad as a travel mat or you can even use a towel (yes, an actual towel), on the floor of wherever you happen to be and you’ll get the endorphins and feel strong and re-energised.

If I want a little more variety, I’ll pack a resistance band or a Pilates ball. It weighs next to nothing, fits inside a shoe and gives exercises a bit more challenge and variation.

Beyond Pilates, some of the best holiday movement isn’t really a workout at all: walking, rent a bike or swim whenever the opportunity presents itself. It’s one of the few forms of exercise that feels indistinguishable from being on holiday. Early morning runs in a new place have a magic of their own. Empty streets, cooler air and a completely different perspective before the day begins.

Remember: move because it feels good, not because your watch or ring tells you to.

The routines

I’ve learned the hard way that trying to re-create your home routine is the quickest way to feel frustrated. So instead, I keep a handful of habits (and simplicity is the key here) that make the biggest difference and I genuinely enjoy.

This looks different to everyone, but for me the habits routines I like to have:

• Daily movement, as said above. Not forced at a fixed time, when it comes natural and I actually want to. It can be as little as a good walk.

• A slow morning enjoying my coffee, ideally outside with light (yes, even with small kids. This is sacred)

• Eye masks - I know I know… but there’s just something about them that make me feel great and like I’ve got it all together okay? Either I put them on with my morning coffee or in the evening for a little self care

• Writing - this isn’t a fixed routine, but when I feel like it, it’s such a nice time to just write a bit (Substack, ideas, plans etc)

• Read - nothing hits better than bringing a good book on holiday

• Evening shower, self care and magnesium supplements

• Eating local - always!!! I do my utmost best to avoid tourist traps and eat local food and produce.

• An enjoyable breakfast. That could be eggs, fruit or a croissant

• Silk sleep mask - if I want good sleep and it’s not dark enough, this makes a big difference

• A wine, sweet treat or a nice alc free drink on the balcony - one of my favourite things on holiday. Feeling joy is wellness too.

The travel edit: What comes with me

Since becoming a mum, packing light has become less of a preference and more of a necessity. My packing list has become a carefully edited collection of things that make movement and feeling well easy.

Movement

• A resistance band. Lightweight, foldable and surprisingly versatile.

• A Pilates ball - also lightweight and versatile

• The Hercule Studio comfort pad. The closest thing to bringing a Pilates mat without actually bringing one.

• Asics trainers - great for walks, runs, and workouts

The rest of the bag (besides the basics)

• A Ll bean foldable tote for beach days, shopping and the inevitable purchases on the way home.

• AirPods, plus wired headphones as backup.

• A MagSafe power bank, so needed

• Kindle - I’m partial to a good paperback, but I love the flexibility of reading whatever I’m in the mood for

• My diary. My comfort blanket but also a place to collect ideas, writings, plans.

• A pair of leggings that work for Pilates but don’t look out of place otherwise.

• A sweatshirt that doesn’t scream “gym clothes.”

• Eye masks - reusable or a pot

• Workout clothes - usually consisting of shorts and supported tops

• A thermal water bottle

• Magnesium glycinate

• Sleep mask

• A magazine - call me old school, but I’m partial to a magazine. It feels like doom scrolling but make it analog

what’s the one thing that always makes it into your suitcase?

We are now paying, to be less on our phones

For the better part of a decade, wellness usually meant more. More steps, more supplements, more tracking. Or, always something new. A new superfood. 5 new Pilates classes each week on every app. Keep up, people!

Wellness has become… exhausting (oh, the irony).

For context, I’m a new-ish mum, working as a head of marketing in finance and on the side as a Pilates instructor, who desperately doesn’t want to let her health and wellbeing go despite all the chaos. But lately, I’m seeing an interesting (and very welcome) shift. The trends are still happening, of course, but consumers (myself included) are becoming more selective and simplifying their routines and consumption. We spent a decade optimising ourselves. The term «chic» has been making the rounds on social media, and if i can be so blunt, the chicest thing you can do now is stop trying to optimise.

Less screen time. More books. Voice notes and phone calls instead of paragraphs of WhatsApp diplomacy. Cotton clothing replacing shiny technical sports bras. A few clean beauty products over 10-step routines. Roast chicken over ultra-processed protein shakes (gosh I miss a sunday roast).

It all feels suspiciously familiar. I’m a ‘94 kid, I’ve seen this film before.

Small disclaimer, take this article with a pinch of salt. Although I came from a home with home-cooked meals, I also remember the 90s being peak McDonald’s, fried potato smiley faces and brightly coloured sodas (I remember begging my parents to let me have it too). So it wasn’t perfect, and it was the beginning of the end. But a lot of it seemed much simpler than now (maybe it’s the nostalgia talking).

Your phone at arm’s length

I went into the Apple store in Oslo and I saw the most bewildering thing. An old-school phone with a curly cable and it brough me back to when I had to stand next to the wall to call a friend. This one, however, you could somehow attach to your iphone. It’s probably partly due to the nostalgia, but it shows the demand is real. That maybe we have in fact gone too far and are looking for that way back to simplicity (I also shared a note the other week about wanting a blackberry again, it seemed to relate with a lot of you!). I think the last 2 years, I’ve never seen so many solutions offered to reduce screen time - devices, apps, you name it. We are now paying, to be less on our phones (read that again!)

The anti-optimisation era

The wellness industry has spent years convincing us that health lives in the margins. The perfect electrolyte. The perfect greens powder. If you don’t wake up at 5, what are you even doing with your life. But in one recent survey, nearly half of people changing their wellness routines said they were simplifying them, choosing sleep, movement and foundational nutrition over more extreme optimisation. (Talker Research for The Vitamin Shoppe, 2026)

I couldn’t help but wonder (I’ve always wanted to say that), but perhaps wellness isn’t becoming less important. Perhaps it’s becoming less performative. And I think if we take the performance out of the equation, we’ll finally reach true wellbeing (eat your heart out, Carrie ;)).

The return of analogue

There was a time when reading a book wasn’t self-care. It was just… reading. In the last two years, book sales have actually increased, and paper books have been the most favourable. I love my kindle though, so don’t come at me - it somehow doesn’t feel like tech to me.

Digital fatigue appears to be creating an appetite for slower hobbies again. There’s been a huge social media shift on content of people documenting the return of childhood hobbies or taking up something new such as knitting, painting, writing and other crafts (source: me). Maybe there’s some irony that they are sharing it online, but if it inspires others to switch off their phones and do something else, I can only see it as a positive.

Goodbye polyester abundance, hello cotton (and less)

Somewhere after 2010, fast fashion exploded and we had more than we could ever need (but no way better). Performance fabrics are also incredible. But for a home workout? Perhaps less essential.

Natural fibres such as merino wool, bamboo and cotton are quietly creeping back into active wardrobes, not because cotton wicks sweat better (it doesn’t), but because many people are becoming more conscious of comfort, longevity and what actually lands on your skin. Since moving to Scandinavia, I’ve found merino wool is a great natural fibre for workouts if you can’t stand cotton for it. And honestly, for working out at home, you don’t always need performance wear. You heard it here first.

Beauty is getting… quieter

The beauty aesthetic is changing too. Less contour (yeah, we went too far), less “preventative” everything. More skin that breathes and actually looks like…skin (hallelujah).

“Filler fatigue” is now an actual industry term, and 2024 and 2025 was a shift of people dissolving what they had paid for. The figures aren’t subtle: the maker of Juvéderm watched the brand’s revenue fall by nearly a quarter in a single year.

Consumers continue to spend on beauty though, but there’s growing interest in simpler routines, cleaner ingredients and less upkeep. I’ve never used filler or Botox, but as a recovering beauty junkie, I really feel this one. Having less feels far more chic and put together.

The new luxury: ordinary food

More than half the calories the average British adult eats now come from ultra-processed food. And some of it is marketed as healthy (*shudder*).

Protein cereals.

Protein chocolate.

Vegetarian burger with 263 ingredients you’ve never heard of.

Protein water (joking… I think?)

I love having a lot of protein. But hello… eggs? Hemp seeds? Chicken?

But it’s not just the obvious things. Bread, once flour, water, salt and yeast, now comes with a paragraph of ingredients, that leaves you looking like the math lady meme trying to figure out what’s even in it.

I’m someone who wants to eat healthy food but it better be delicious and satisfying as well, not boring. I take a lot of inspiration from Mediterranean diets. They’re simple, incredibly satisfying and have some of the lowest ultra-processed consumption in the world. They’re also not scared of carbs or fat, yet it’s often named the healthiest diet in the world. As a self professed carb lover - this is a win!

Just a little tip if you want to reduce ultra-processed without the overwhelm: download a scanning app for ultra-processed food for just a few days/weeks. No, you don’t need to do this every time you go to the shops. Most of us buy the same butter and basic ingredients all over again. Once you know which aren’t ultra-processed, you can easily cut down your ultra-processed consumption by half. It was mind-blowing how many simple foods I thought were fine were actually ultra-processed.

Wellness was never supposed to be work. The best thing we can do is figure out what actually works for ourselves, and cut the rest of the noise out.

Reporting from Italy with a suitcase that is approximately eighty per cent linen and every intention of properly switching off. So naturally, I’ve spent most late evenings writing or working on what’s next for Pilates and the City.

Strength training has been retired for the season (largely because there are no weights to be found - oh no), so it’s been Pilates, one run a week and not much else. Simple, enjoyable, and exactly how summer should be.

I’ve had to be super savage and really narrow my favourites down in each category, so here’s everything else that’s earned a place in my summer.

Wellness

Mantle reusable eye patches. Ten minutes of these with my morning coffee and I can briefly pass as someone who slept through the night (is a 7 month sleep regression a thing?). They supposedly stop your skincare evaporating into thin air, so whatever you put underneath gets a proper chance to work. I alternate between Kiehl’s Avocado Eye Cream for richer days and COSRX Snail Eye Serum when I want something more gel like and lighter. Helpful for my under-eyes. Equally helpful for my state of mind as it just makes me feel more put together. A win is a win.

Less screen time. Not a product, which is precisely why it’s here. I’m trying to replace a few doom-scrolls with books, magazines or calling someone instead. I’m still a long way off but the ratio is improving.

Vitamin D, first thing. Rolling out of bed and onto the balcony with some coffee, morning sun has been my non-negotiable. You’ve heard every benefit under the sun already, and I have nothing groundbreaking to add, so let’s all agree it’s important and move swiftly on.

Workout

A resistance band. With the weights on sabbatical, this adds just enough… I hate the word. You know the one (burn). It packs flat, weighs nothing and and there’s endless ways you can use it.

The Hercule Studio gel pad. I called this the best travel fitness purchase in spring and I’m saying it again only louder (as it truly fits perfectly into travel season). A mat for people who cannot justify packing a mat.

Under Armour shorts. Equally appropriate for a workout, a supermarket trip or telling yourself you’re about to work out. They have pockets, which is currently my main requirement in clothing.

Norway world cup football shirt…

Eating & Drinking

Writing this from Italy, there is a fairly obvious theme. Good tomatoes, good olive oil and absolutely no interest in overcomplicating food.

The loaded summer sandwich. Tomatoes, pesto, rocket, prosciutto, olive oil and enough filling that eating it gracefully becomes a challenge.

The Nordic Cooler. My favourite Summer Club mocktail: coconut water, lime and plenty of ice. It tastes refreshing rather than aggressively healthy, which is exactly the balance I’m after.

The affogato. I’ve managed to offend much of Italy by asking for iced coffee. The response is usually somewhere between confusion and quiet disappointment. I’ve stopped trying to explain. I make iced coffee at home and order affogato when I’m out. Everyones happy.

Beauty

Westman Atelier blush in Garçonne. If you love a bright pink blush, this isn’t for you. It’s deeper, warmer and almost a blush and a bronzer in one breath. A triumph for the sunkissed stans among us. It’s absolutely stunning topped with the chanel baume stick for an extra glow

Merit The Minimalist. Foundation and I have mutually agreed to take the summer off. This covers exactly what needs covering (bright under eyes is a need for me) without feeling like you’ve got a full face of makeup. A similar alternative I’ve enjoyed having in my bag is the Bob Beaute sticks (more concealer than a foundation though).

Aveda hair protection spray. Every September I wonder why my hair suddenly feels like straw, conveniently forgetting the previous two months i’ve been having it out in the sun. This year, i’m older and wiser and giving my hair more sun protection with this spray. I’ve also been loving a french hair pin to loosely tie it up without hair ties.

Reading

The Dud Avocado by Elaine Dundy. A young woman causing in 1950s Paris. A deckchair read if you will. Even though it’s tech, I really enjoy reading on my kindle as I can be way more flexible with what I read and always have it on me.

A stack of magazines. Scandinavian Vogue, ELLE Norway and British Vogue have replaced a fair amount of scrolling. The analogue version of disappearing down a rabbit hole, except I usually come away feeling better.

Substack. Somewhere over the last month I’ve become the sort of person who opens Substack before Instagram. Founder diaries, thoughtful wellness writing and editors writing for themselves about whatever interests them. It has become my favourite corner of the internet.

Wearing

The Rue de Verneuil tote. I do love a standard canvas boat tote - holds everything, survives the wash, classic style. But if you want a canvas boat tote with a marginally better breeding, theirs is the one. They also have fabulous tweed styles for autumn and winter!

A white linen midi skirt. I usually reach for my white linen trousers over summer — the sweatpants of summer. However, i randomly picked up this white linen mix midi skirt and to my surprise i’ve been wearing it a lot. So comfortable but feels a bit more put together and goes with everything.

A white blouse. Incapable of being wrong, in any season or hemisphere. Dressed up or down. Poplin in the city, something looser and linen for travelling.

Summer Club workouts are now on Instagram. Five travel-friendly Pilates workouts are there if you’re exercising from a hotel room, your parents’ spare bedroom or the one square metre of shade you’ve managed to claim by the pool. No gym required. Just you (and perhaps a resistance band if you’re feeling ambitious).

That’s summer then. Any favourites this summer?

See you next issue!

For now, consider yourself checked out of the city, and checked in to somewhere considerably better. The Pilates and the City Summer Club is a seasonal members’ club for those who want a summer to remember (whilst still feeling good). Rooted in the Scandinavian coast near Oslo, it’s where slow mornings, sunlit Pilates, and a well-earned cocktail define the pace of the season.

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The Club Tour

• Fjord dock - The 5-day summer long and strong legs challenge on the fjord dock (on instagram next week)

• Oyster Bar - Our favourite and easy mocktails (that are actually good for you) and of course music for that summer feeling

• Members Lounge - a series of summer curations directly to your inbox - beauty and wellness curations, the Oslo summer guide, keeping a routine without sacrificing the spontaneity of summer - delivered straight to your inbox all season long through substack.

New here? Welcome, we’re glad you made it! Already a subscribed? Consider this your summer upgrade. Over the next few weeks you’ll be receiving summer themed substack articles around pilates, wellness, travel and more.

In the meantime - pour something cold (we recommend our summer mocktails ofc), find a good spot in the sun, and settle in.

The Summer Club runs July-August. Members’ Lounge editions drop throughout the season.

pilatesandthecity.co.uk

The problem is that we have gotten so good at turning everything into an aesthetic, but aesthetics have a habit of hiding the substance underneath.

There was a moment somewhere between the matchas, ballet tops and matching sets when Pilates quietly stopped being something you did and became something you looked like.

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Every industry eventually falls victim to its own success.

Wine became intimidating, coffee became a chemistry experiment, and skincare somehow grew to a 8-step nightly ritual involving acids you probably shouldn’t mix.

Pilates, meanwhile, moved away from being a movement system that was originally developed to help help athletes move more efficiently (originally for injured soldiers in the war), has become associated with something entirely the opposite. Slick buns, matching activewear, matchas and brunch reservations (i love a slick bun though so don’t come for me).

Even Zara, the most high street fashion brand has jumped onto the Pilates trend to make “sports equipment” (doesn’t take a genius to know these are purely aesthetic led rather than technical led).

Now before anyone accuses me of declaring war on coordinated workout sets… (I do love a black set though, nothing makes me feel more put together in my opinion) let me say this:

I love beautiful studios.
I love and appreciate thoughtful branding.
I will happily spend more money on a great experience or better athletic wear. In fact I love beautiful things more than the average person and I do feel like I enjoy the workout more if I’m in something I feel comfortable and put together in.

This is NOT an argument against aesthetics… It’s an argument against confusing aesthetics with substance.

Because somewhere along the way, Pilates stopped being something many people did for improvement and became something they identified with and started to feel a bit click-y. The method quietly took a back seat while the lifestyle drove off with the keys.

That’s a shame, because Pilates is one of the most sophisticated movement systems we have and although I could go on all day how it benefits women’s bodies, it does also work great for men, yet it’s just not appealing for them like this.

A lot of my friends and family are not into the Pilates scene (honestly, I should work harder on this), but if I ask someone who has never stepped inside a studio what comes to mind, chances are they won’t mention spinal articulation or strength. They’ll picture probably the things mentioned above.

But hey, why is an aesthetic a problem?

When something becomes strongly associated with one aesthetic, it inevitably starts excluding people who don’t see themselves reflected in it. Men assume Pilates isn’t for them. Athletes dismiss it as “too easy”. Beginners worry they need to look a certain way before they even walk through the door. Women who simply don’t identify with the whole “Pilates Princess” image quietly conclude that perhaps this world isn’t theirs either.

What’s particularly ironic is that Pilates has always been remarkably democratic. Joseph Pilates wasn’t creating an exclusive club for women in pastel sets. He was obsessed with helping people move better, breathe better and become stronger. His clients ranged from dancers to boxers.

The problem is that we have gotten so good at turning everything into an aesthetic, but aesthetics have a habit of hiding the substance underneath. They reduce rich and various ideas into instantly recognisable images. It’s much easier to sell “Pilates Princess” than it is to explain why learning to control your spine might improve how you hold yourself or move through the next forty years of your life.

But, I think we’re starting to see the pendulum swing back.

Even miss hailey biebers quote of lack of focus on form has been making the rounds and people are waking up to what’s actually important.

People are talking more about strength and form than “toning” and “get abs in 2 weeks.

Not because beauty suddenly doesn’t matter. Beautiful spaces make people want to spend time in them. Great branding and marketing opens doors. Design influences behaviour. As a marketer myself, I know and appreciate this myself. But it’s not the reason anyone stays if the substance isn’t there.

Personally, I’d love to see Pilates reclaim its reputation as a serious movement practice.

We’ve seen running and strength training been taken up by such a variety of people, and I’d love to see Pilates discussed alongside those rather than sitting in a separate category labelled “wellness”.

I realised I never gave Pilates and the City a proper introduction anywhere, so what better place than a substack article. So, hi! My name is Tammy (lovely to meet you). I’m sat here with my 5 month old baby, and started working on Pilates and the City (veryyyy slowly) 5 months ago as well. I want to share my why, my background and journey to get to here, and what’s to come. So here goes nothing!

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My why

Pilates and the City has been a concept that has been quietly living in my mind for some time. Between becoming a new mum, a Head of Marketing job and a Pilates instructor, time and motivation aren’t endless. And I realised many women have the same difficulty of “balancing it all”. Trying to build your career, but simultaneously look after yourself. Wanting to have a family, but not give up your passions and career. So many contradictions…

Even though I was a qualified Pilates instructor, I really held back in starting this for a while (a year maybe?). However, when I went literally into labour end of November 2025, I just decided to press share anyway. Started the account, didn’t tell anyone, and shared my first posts of some workouts I recorded (pregnancy pilates which is NOT what I want to focus on, but it was just the way to start something). I think there was something about labour which just removed the fear (and I think my failed epidural made me think I can handle anything). I absolutely love my head of marketing job (very blessed), but I also needed something else, for me, so I realised I was going to have a good chunk of time away from work and thought, why not explore this.

I dived deeper into the pilates world, and felt that so many pilates instructors didn’t represent the life I'm living (the commute, corporate career, and now a mum etc). Sorry, but we do in fact, not have the same 24 hours…

My approach to Pilates comes from navigating that reality myself, prioritising what’s effective, sustainable, and genuinely worth the time it takes. Pilates and the City is for people without slow mornings or empty calendars (and who’ve accepted that neither are coming back anytime soon.)

My background (briefly for context, because I don’t want to bore you)

In 2018 I graduated uni and moved from the U.K. to Oslo. Just a one way ticket and reasonable confidence it would work out.

I got my foot into marketing as a marketing assistant and became a person with a calendar, a commute and a coffee order.

Just over a year later Covid hit. Like everyone else in 2020, I started working out from home and got into pilates for the first time.

Fast forward some time, I worked as a Head of Marketing in finance and went onto maternity leave in 2023.

My maternity leave gave me something I hadn’t had in a long time, to go deep on something purely for myself. I started to really get into pilates during post-partum, reading all the books on it, and started formal training to qualify between nap times and night time. (I say that lightly, but it took me a year of almost daily work)

Back to work. Back to the full calendar and full days. Balancing working as a Head of Marketing in finance, teaching pilates here and there and motherhood (oh and pregnancy again).

Looking around in Oslo, there wasn’t much pilates full stop. But the little there was going didn’t inspire me or suit my lifestyle. Most of what I saw was trend based - pink matching sets-pilates princess-matcha kind of pilates. Not even shade, it just wasn’t for me. Nothing felt timeless, grown up or made for women like me.

They say “just start”, so I quite literally created this account and my first post whilst lying in a hospital bed being induced for labour (there’s no perfect moment right?).

Pilates and the City is for the woman who is already doing a lot.

The 9-5er, the founder, the creator, the ambitious woman who wants to feel like the best version of herself.

Inspired by my roots and the place that shaped me: British timelessness and Scandinavian living.

Thoughtfully built classes that fit into your already full life.

What’s to come

Pilates, obviously. But also everything around it.

I’ve seen first-hand what consistent Pilates does beyond the physical. How you carry yourself, how you handle a hard week, how you walk into a room. That knock-on effect is what Pilates and the City is really about. Not a before and after. Not endless challenges with a finish line. But a practice that makes everything else work better.

What we won’t be doing: a massive class library updated every week just to say there’s something new. A quick fix programme that treats Pilates like a temporary solution. Anything that tastes even slightly of toxic fitness culture.

What we will be doing: something different which i’ll share more later on. Shorter classes, most will fall around 20-30 minutes (which is 2% of your day by the way) sequenced with thoughtful and science backed exercises. A model that works around your life rather than demanding you rearrange it.

The first thing we’re releasing isn’t something you pay for. Think summer (obviously). More on that very soon.

Glad you found us early and hope you’ll stick around for the ride!

Tammy

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I’ve spent the last couple of weeks living La Dolce Vita at Lago Maggiore with my four-month-old, filming Pilates classes and working on something I’ll tell you about very soon (that’s what maternity leave is for, right?). Travelling with a baby is a masterclass in forced minimalism. You simply cannot bring the things you don’t need, because the smaller the human, the more space they take up. But I’ve anyway been striving to be more minimal and remove the clutter... Which got me thinking of doing a seasonal update of my top picks from wellness, beauty, fitness, substack reads, food & drinks, and activities. Everything here has genuinely earned its place.

Wellness
Oura Ring - Nothing motivates me to stick to my goals quite like data I can’t gaslight myself out of. Highly recommend.

Magnesium glycinate - Unglamorous. Slightly boring to talk about. And yet, helps so much with sleep and recovery, especially when you’re training and trying to build strength and muscle.

Blue light glasses - I am a prescription wearer for screen work, but recently been loving the addition of blue light.

Fitness
My workout favourites don’t really shift with the seasons. I shared the Pilates well-loved list here for the committed among you. But here’s what’s getting more use lately:

Capris - Bought these in winter. Waited. Finally warm enough to wear them and I feel vindicated. They have an unapologetically 90s energy and go with everything, which is exactly what I need.

Hercule Studio gel pad - Travelling with a full-sized mat is not happening. This is the compromise that doesn’t feel like a compromise. An all-year favourite to be honest, but especially useful in these busier and more on-the-go months.

Boat neck tops - I’ve always liked a boat neck. Turns out I like it even more when I’m working out in one

Fashion
J.Crew roll neck - My mum had an almost identical one in the 90s. I tried it on and understood everything. 100% cotton, completely classic, works with everything.

Cotton flares - Baby life has meant more leggings than I care to confess here publicly. But so many leggings are polyester or polyester-adjacent, and I simply cannot anymore. Found a pair that are 95% cotton, 5% elastane (there are quite a few available, you just need to check the composition) and I’ve barely taken them off. No notes.

Asics trainers - trainers are quite personal, but I’ve found these are amazing for walking, running and I think they look great for casual wear too. Win in this mums eyes!

Not technically clothing, but as a bonus, I’ve been really loving these simple stud diamond earrings. I can sleep with it, shower, workout, swim, and it always feels a little more put together.

Beauty
Merit Bronze Stick - I rarely skip bronzer when I do any makeup. This is the one. Easy, blendable, looks like skin and not like an orange mishap. Carrying on.

Isle of Paradise Tanning Water - a little colour in spring just feels healthy and nice. This is transparent and mess-free. Low maintenance, which is the only kind of maintenance currently available to me.

Chanel ballerina nail polish - the only one I wear and perfect for spring. No notes!

Food & Drinks
Bialetti - I’ve been loving my bialetti to make coffee & iced coffee as i’m moving away from pods. So quick! But if you have an induction, make sure to get the right one. I spent a little extra to get this cute blue one over the red/black one.

Jacket sweet potato - Such an easy, healthy yet filling (filling is key for me!) lunch. I split a sweet potato in half, skin side up. Poke some holes with a form and add olive oil and salt and pepper. In the oven until soft. Add any toppings, it always tastes good?

Skyr bowls - I’ve been doing yoghurt bowls for a while, then someone pointed out skyr exists and I’ve been having a small identity crisis ever since. Same ritual. Meaningfully more protein. Consider upgrading.

3 Substacks I’ve enjoyed

• Why I Burned Everything to the Ground, Restructured My Company and Started Over (Emily, founder of Sporty & Rich)

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• The Science Of Getting Better at What You Do

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The Science Of Getting Better at What You Do

Note to readers: Today’s edition is a special one. Instead of my usual posts, I invited a guest author whose work I deeply respect: Eva Keiffenheim, writer of the Lifelong Learning Club,. Eva translates research on learning science into practical, usable frameworks for people who want to retain more of what they read, master complex skills faster, and u…

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• The Anatomy of a Successful Brand Launch

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Here’s the uncomfortable truth about brand launches: most of them fail. Not because the product isn’t good — often it’s excellent — but because founders rush to market with a beautiful product and no clear narrative about why they’re the ones to build this brand, or what they believe that’s different from everyone else in their category…

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5 months ago · 125 likes · 16 comments · Sophie Blowfield

What I’ve been doing

Working on something new for PATC - Something is coming this summer - June, specifically. I’ve been building it quietly (but I’ll share more of the behind the scenes after). More soon.

Running again - First run in two years. Four months postpartum. Nearly 7km. I was, frankly, shocked - past me wouldn’t have made 2km without a dedicated training block. I’m crediting Pilates entirely and I will continue to do so loudly and at every opportunity: it is endurance training, not just strength.

Decluttering - Long overdue. My brain has been overstimulated for what feels like a lifetime and clearing the physical space has helped more than expected. Turns out spring cleaning is a cliché because it works, which is annoying but fine.

That’s all for now! xo

Pilates has an image problem.
Ask someone who has never tried it and they’ll tell you it’s gentle stretching for women who wear pink matching sets and drink matcha after. Ask someone who does it regularly and they’ll tell you it’s the hardest twenty minutes of their week.

It does certain things extraordinarily well. It does other things not at all. Understanding the difference will save you from having unrealistic expectations and how to get the best of it.

So, let’s go through it properly.

What actually is Pilates
Most people assume Pilates is primarily a strength workout. It isn’t. Or rather, it isn’t just that.

At its core (no pun intended), Pilates is also endurance training. It works your muscles’ ability to sustain effort over time, holding positions with control and precision rather than lifting something heavy and putting it back down. This is why a twenty-minute Pilates class can leave you shaking in muscles you didn’t know you had. You are not lifting more. You are holding longer, moving slower, and asking your body to stay controlled under sustained tension.

This distinction matters because it changes what you can expect from it.

What Pilates can do

Build muscle and tone the body
One of the most common questions I get is whether you can actually build muscle from pilates as it uses little to no added weight. Yes, it genuinely can. Pilates builds muscle, particularly in the areas most people most want it: the core, the glutes, the inner thighs, the back of the arms, and the postural muscles along the spine. The result is not bulk. It is definition, length, and the kind of functional strength that shows up in how you move rather than how much you can lift. The “Pilates body” people refer to is real. It comes from building endurance in the right muscles consistently over time.

How it works
The way it works is different from traditional strength training though. Instead of progressive overload with heavy weights, Pilates uses bodyweight/light weights/resistance, and sustained tension to fatigue the muscle deeply and repeatedly. Research published in the Journal of Bodywork and Movement Therapies found significant improvements in core muscle strength and endurance after regular Pilates practice. The muscles it targets are the deep stabilisers: the transverse abdominis, the multifidus, the pelvic floor. The ones that hold everything together. The ones most workouts miss entirely.

Build muscular endurance that transfers everywhere
This is the underrated one.

Muscular endurance is your body’s ability to sustain effort over time without fatiguing. It is what allows you to run further than you expected, cycle longer without your legs giving out, carry children and bags and laptops through a long day without your back complaining. Pilates builds this quietly and consistently in the background.

I went running after a long break (pregnancy + postpartum - so well over a year) and managed to go considerably further than I ever could when I was actually training for it alone. The only thing I had been doing consistently was Pilates.

A 2016 study in the Journal of Sports Medicine found that Pilates training improved muscular endurance significantly in participants across multiple muscle groups. It is not just training before brunch with the girls. It is effective training.

Improve your posture, visibly
Pilates is also quietly brilliant at undoing the damage modern life accumulates without you noticing. The rounded shoulders from eight hours at a laptop. The compressed spine from the sofa. The neck that’s been tilted at a phone for the better part of a decade. People notice this one first, usually when someone tells them they look taller.

The results are cumulative and, once established, largely permanent. Better posture also has the immediate cosmetic effect of making the whole body appear leaner and more elongated without anything else changing. Especially if like me, you’ve been back-to back pregnant-breastfeeding-carrying your baby (in addition to laptop and phone usage) - your posture likely needs help.

Reduce back pain
One of the most well-researched benefits. A 2015 systematic review found Pilates more effective than minimal intervention for chronic lower back pain. Stronger deep core muscles support the spine better. Improved mobility reduces the compression that causes pain. It is not complicated. It just works.

Regulate the nervous system
Controlled breathing coordinated with movement activates the parasympathetic nervous system and reduces cortisol (the main stress hormone) measurably. A 2018 study found regular Pilates practice significantly reduced perceived stress and improved mood in participants.

For the woman whose nervous system is running slightly too hot most of the time, this is not just a minor benefit. It is arguably the one that keeps people coming back more than any physical result.

What Pilates cannot do

I could talk about the benefits of pilates alllll day long. But it’s important to be real and not sell it as some “it will solve all your problems” kind of miracle. So let’s get into the limitations so that you know what to expect.

Replace cardiovascular exercise
Pilates will not significantly raise your heart rate for a sustained period. For cardiovascular health you need running, cycling, swimming, or something else that works the heart hard over time. Pilates is not a substitute and does not claim to be (they do however work very well together).

Build significant muscle mass
If visible increase in muscle size is your goal, Pilates alone will not get you there. Building significant mass requires progressive overload with heavy resistance over time. Pilates will make you stronger, more defined, and better at using the muscle you have. But it will not make you bigger.

Produce rapid, dramatic visible results
Pilates works slowly and deeply. The results are real and lasting but they are not the kind that appear in two weeks. The women who do it consistently for three, six, twelve months notice that their clothes fit differently, they stand taller, hard days feel slightly more manageable. These are not small things. They are just quieter than a before and after photo. It truly is a lifestyle, not a quick fix.

Spot reduce fat
Sorry, but no type of exercise can. Pilates strengthens and tones the muscles underneath so everything appears longer and leaner, and supports overall health in ways that contribute to body composition over time. It cannot target fat in specific areas. Nothing can. Anyone selling you a belly fat blasting sequence is selling you something else entirely.

So is Pilates good for building muscle?

Absolutelyyyy! This is a hill I will die on. Particularly the muscles that matter most for how your body looks, feels, and functions over time. The deep core, the glutes, the postural chain. The ones that create definition rather than bulk, endurance rather than explosive power, and the kind of strength that supports everything else you do.

Pair it with cardiovascular exercise and some form of resistance training and you’re hitting everything you need. They complement each other rather than compete (I did an article how pilates compares to other at home workouts, you can read it here if you want to know more on that).

The honest conclusion

Pilates builds the kind of muscle that tones rather than bulks, the kind of endurance that transfers to everything else, and the kind of strength that holds your body together through a demanding life.

It’s not a quick miracle fix. But for a twenty-minute investment on a mat, it does a remarkable amount and compounds over time.

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This article will compare pilates to running, yoga, cycling, and strength training. Let’s start with a common misconception: “Pilates is a strength workout.”

Yes, it builds strength. But that’s only half the story, and frankly the less interesting half. At its core (no pun intended), Pilates is also endurance training. It works your body’s stamina and control over sustained periods of time. Holding positions that challenge your muscles to keep going rather than simply lift something heavy and put it back down.

A great example of this was that I once went running after an embarrassingly long break from it and managed to run considerably further than I ever could when I was actually running more regularly (I’m just a leisurely runner, nothing serious for context). Pilates kept my muscular endurance ticking over in the background without me realising.

Before we get into comparisons, one important note. This is not a “which sport is best” conversation because that’s a boring conversation and ultimately any type movement can be fantastic and has its purpose. The goal, like nutrition, is balance: some strength, some endurance, some flexibility, some cardiovascular work. What this article is actually about is understanding how the most popular at-home workouts affect the body differently, and more usefully, how they complement each other.

First, Pilates itself

Low impact, full body, focused on core strength, controlled movement, and muscular endurance through repetition rather than resistance. It improves posture, mobility, body awareness, spinal health, and has a genuinely underrated effect on stress levels through the quality of breath and focus it requires. Pilates is also quietly brilliant at undoing the damage modern life accumulates without you noticing. The rounded shoulders from eight hours at a laptop. The compressed spine from the sofa. The neck that’s been tilted at a phone for the better part of a decade.

What it won’t do: give you a significant cardiovascular workout on its own (unless you’re doing more dynamic sequences), or build significant muscle mass if that’s your goal. It also rewards proper technique, which is worth investing in early rather than spending months doing it slightly wrong.

Think of it as the foundation everything else is built on. The thing that keeps the rest of your body working well enough to do the other things you love.

Can you do Pilates alone?

Yes. Absolutely, unequivocally, yes.

If you have limited time or simply limited interest in building a complex multi-sport routine, Pilates alone is a completely legitimate choice. It covers more bases than most people realise: strength, endurance, flexibility, posture, core stability, and nervous system regulation. For someone with twenty minutes and a mat, it is an extraordinarily efficient use of your time.

The idea that you need Pilates plus running plus strength training plus yoga to be healthy is exhausting and untrue. Doing one thing consistently and well will always outperform doing five things sporadically and resentfully.

The one area Pilates doesn’t address on its own is cardiovascular health. A few walks a week, a bike ride, anything that raises the heart rate consistently, covers that gap neatly. That combination addresses essentially everything the body needs.

But if the choice is between a complicated routine you abandon in a month and twenty minutes of Pilates three times a week for years, choose the Pilates. Consistency is the only fitness metric that actually matters. That being said, the best workout is always the one you will do.

Pilates vs Yoga

The comparison everyone makes, and understandably so. Both are low impact, both emphasise the mind-body connection, both involve moving with control and intention rather than speed.

The difference is in the emphasis. Yoga leans further into mindfulness, flexibility, and breathwork as a spiritual or meditative practice. Pilates leans into structural strength, core stability, and functional movement. They are not competitors. They are, if anything, companions. If you already do yoga and want to add something that builds more active strength alongside the flexibility work, Pilates is a natural and very satisfying next step.

Pilates vs Running

Running is wonderful for cardiovascular health, mental resilience, and the particular satisfaction of a proper sweat. There is genuinely nothing quite like it for endorphins.

It is also, if done frequently, quite hard on the body. Repetitive impact on the joints, muscular imbalances from the dominance of lower body work, and a tendency to neglect the core and upper body over time. Runners who add Pilates have fewer injuries, better form, and improved breathing capacity, which turns out to matter quite a lot when you’re trying to run further. The core stability work in Pilates directly supports running posture, and the breathing techniques transfer more than most people expect.

If you run and do nothing else, Pilates is probably the most useful thing you could add.

Pilates vs Strength Training

This is where it gets interesting, because the two are more similar than they first appear and more complementary than most people realise.

Strength training, whether that’s free weights, resistance machines, or bodyweight work, builds muscle mass, increases metabolism, improves bone density, and is genuinely essential for long-term health. It shares Pilates’s focus on posture and overall strength but takes a different route to get there: heavier resistance, shorter bursts of effort, progressive overload over time.

Where strength training often falls is flexibility and mobility. Heavy lifting without adequate attention to range of motion creates tightness and imbalances that Pilates addresses. The smaller stabilising muscles that traditional strength training tends to overlook are exactly what Pilates targets. They work together really well together rather than compete.

If you strength train regularly and feel tight, stiff, or prone to niggling injuries, adding Pilates is not a soft option. It is a smart one.

Pilates vs HIIT

HIIT is effective, nobody is disputing that. But it works by stressing the body, and stress has a cost. Cortisol, your stress hormone, spikes during high intensity exercise. In small doses that’s fine. But for the woman who is already running on a full cortisol load - deadlines, the mental load, the sleep that isn’t quite enough.. adding more stress to the system isn’t the answer. You finish a HIIT class feeling wired rather than restored. Sometimes that’s what you want. Sometimes it’s not what’s best for you.

Pilates works differently. The controlled nature of the practice actively down-regulates the nervous system while you’re working. You finish feeling challenged but calm. Stronger but steadier. It’s the difference between a workout that adds to your load and one that helps you carry it better.

Pilates vs Cycling

Indoor cycling is excellent cardiovascular exercise that builds lower body strength and is genuinely kind to the joints compared to running. The limitation is that repetitive cycling motion tightens the hips, quads, and hip flexors significantly over time, and does very little for the upper body or core.

Pilates is almost perfectly designed to counteract this. Hip opening work, postural correction, core engagement, upper body stability, spinal mobility. Cyclists who add Pilates should find their power improves alongside their comfort on the bike, because the body is finally moving in balance rather than one direction only.

The honest summary

Pilates is the workout that builds the foundation and makes your other workouts better. It builds the kind of quiet, functional endurance that supports everything else: running further, lifting safer, cycling stronger, moving through daily life with less pain and more ease.

It is often underestimated precisely because it doesn’t look hard from the outside. It looks like lying on a mat moving slowly. What it actually is, is your nervous system, your deep core, and your stabilising muscles doing a great deal of careful, important work that shows up everywhere else eventually.

Roll out the mat. It’s doing more than it looks like it’s doing.

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First, the disclaimer. This is not medical advice. I am not a doctor, a midwife, or a woman with a clipboard. I am someone who has been postpartum twice (2023-2024, and 2025-2026), had two natural births, and somehow managed to come out the other side both times feeling relatively human. Everything here is personal experience. Saying that, I also haven’t had to deal with colic or any other health issues. So take what’s useful, leave what isn’t.

Second, some context. You will hear many things about how long postpartum actually lasts. Twelve weeks. Six months. Two years. Your entire thirties. I’m going to focus on the first twelve weeks here, with a nod to the first six months, because that’s the period where the right moves make the most difference and the wrong ones are hardest to undo.

And third, the thing I actually want to say before anything else.

Postpartum does not have to be awful.

Before my first baby I heard endlessly about how terrible it would be (especially one social media). The darkness, the identity crisis, the body that no longer belongs to you. I waited for it. I braced for it. And then… it just didn’t arrive.

I’m not saying this as a flex. I’m writing this because if you are currently terrified of what comes after birth, I want you to share another side, one that it isn’t universally awful. Bodies and minds are different. Experiences are different. Motherhood is a funny thing because in some ways you’re all in it together, but in other ways it is so deeply individual. I had a genuinely rough first birth (induced early thanks to pre-eclampsia and a variety of other complications) so I didn’t get away with everything. The universe has a reasonable sense of balance. But postpartum, both times, was the newborn bubble I always hoped for. I was so grateful to be holding my little ball of goodness I had spent the better part of ten months making and 17 hours birthing. Healthy, and in my eyes of course perfect. I felt like life was starting again. And in a world of doom and gloom around motherhood on social media, it feels important to say that this can be a truth as well.

Right. On with the useful bit…

Prepare for yourself too (not just for the baby)

Everyone always asks if you’ve prepared everything for the baby, but what they forget to mention to prepare for yourself as well.

What really helped was to have a section of my wardrobe cleared and dedicated to clothes that were comfortable, easy, breastfeeding-friendly, and made me feel like a person rather than a before photo. A section in the bathroom with all my medical and postpartum bits. Meals prepped and frozen. A short list of five easy recipes I could make with minimal ingredients and minimal brain function, because in those early weeks, deciding what to eat for dinner is genuinely one decision too many. Healthy food doesn’t just have to be fresh salad. Think things with long shelf lives (like canned chickpeas). Anything that doesn’t require much of you.

The goal was to remove as many decisions as possible from the first few weeks, so I could focus on what actually mattered: settling in as a family and feeling good in myself. It helped enormously. I cannot recommend it enough.

Get outside. Immediately.

A caveat first: this won’t be suitable for everyone, particularly c-section mums or anyone with a complicated physical recovery. Listen to your body, always.

For me, I was out walking a few days after both births even though I had an episiotomy and tore both times, but thankfully had no pain from it. If you do, please don’t push this.

It doesn’t need to be ambitious. Around the block is enough. Just out. Through the door. Into the world.

I’ve noticed a lot of content from women who are almost scared to leave the house for months postpartum, worried about the baby crying in public, worried about being unprepared, worried about all of it. I understand the instinct. But in my experience, the longer you stay in, the more daunting going out becomes.

Exposure therapy, essentially. The first outing is the hardest (best not done alone). The second is slightly less hard. By the third you’ve established that yes, sometimes the baby cries in public, and the world continues rotating regardless.

Walking is also, separately, genuinely wonderful for postpartum recovery. Low impact, supportive of the pelvic floor, good for circulation, and brilliant for hormone regulation during the crash that tends to hit in the first few days. Oestrogen and progesterone drop dramatically after birth, which is what causes the baby blues that peaks around day three to five. Natural light, gentle movement, and getting out of the house are among the most effective and underrated tools for managing it.

A sleep tip

This won’t suit everyone, but it really helped me avoid extreme sleep deprivation.

From early on I went to bed at the same time as the baby in the evening (9pm ish). Before sleeping, I pumped. My partner took that feed. This gave me a first stretch of around six hours which, combined with what came after, added up to a genuinely reasonable night’s sleep for weeks on end.

It also helped ease me into breastfeeding during those early days, and meant that both my babies accepted both breast and bottle very early on, giving me enormous flexibility later without having to sacrifice breastfeing. Anyone who has tried to introduce a bottle at six months will know why this matters.

On breastfeeding generally: it has an under-appreciated physical recovery benefit that goes beyond the feeding itself. It triggers oxytocin, which causes uterine contractions and helps the body return to its pre-pregnancy state faster. It also protects the baby from illness in the early months and reduces the mother’s risk of breast cancer. Worth knowing about.

The exercise question

Even if you feel brilliant, don’t push it for the first six weeks, and not until you have medical sign-off. I know this is not what anyone wants to hear when they’re desperate to feel like themselves again. But the body and pelvic floor is doing a great deal of quiet, important recovery work in those weeks and does not need you adding to its workload prematurely (it can do way more harm than good).

What you can do is walk. Which I’ve already covered at length. And in those first weeks, walking genuinely is enough. It is doing more than it looks like it’s doing.

When you do return to structured movement, start gentler than you think you need to (stick to low impact and stay away from HIIT). The core has been through something significant. It’s best to start with your core and pelvic floor. The core specifically needs reintroduction rather than interrogation (don’t even think about those intensive ab exercises!). Pilates, specifically mat Pilates with attention to breath and deep core engagement, is one of the best re-entry points. Not because I’m biased (I am, obviously), but because it meets the body where it is rather than demanding it perform at a level it isn’t ready for.

The food thing, briefly

This links closely to the preparation point. Easy, nutritious, realistic. Not a diet. Not a plan. Just food that actually nourishes you, that you can prepare without weeping, that doesn’t require seventeen ingredients or forty minutes of active cooking.

If you’re breastfeeding, you need more than you think. Protein, healthy fats, enough calories. This is not the moment for restriction. Your body is doing extraordinary things and it needs fuel to do them.

Supplements

I’m not here to share which supplements I took, but to encourage you to stay on top of what you might need. It’s wise to have some blood checks 6 weeks and even beyond during your post-partum period, as it’s not uncommon to be low in something. Iron, vitamin D and other nutrients are strongly linked to energy levels, sleep, recovery and being low in anything can strongly impact your experience. Not all doctors will check this, so if you can, ask for it!

Moments of self care

Work out what actually moves the needle for you and prioritise it, even in short windows. A warm bath. A proper shower. Skincare. Ten minutes with a book. Whatever helps you feel like a person again. At least during the newborn stage, most babies sleep around 18 hours a day, so the time is there.

If you need to do something like shower, the baby can be in the bouncer next to the shower, or safely on a play mat.

Baby things that genuinely helped me

I am not a believer in more stuff. The baby industry will have you convinced you need an enormous amount of equipment, most of which you don’t. They aren’t must-haves, but here are a few things genuinely made my life easier:

Moonboon - bounces your baby with a motor. Just amazing!

Sleepytroll Gen 2 - rocks your baby in the stroller. Great to keep the naps going after a walk or whilst you want to sit down in a cafe

Najell Rise carrier - carrying your baby is a great way to get things done around the house. Or even just going on a walk without the stroller.

Najell SleepCarrier X - carry your baby around the house whilst they nap or take them from the stroller to wherever without waking them. So good for out and about. It also opens up as a play mat.

Baby Björn bouncer - I often put my baby in the bouncer when showering or making food in the kitchen - easy to take around the house with you!

A baby gym - keeps them busy for their wake windows and is good for their development!

Medela hands-free pump - If you’re considering pumping as part of your breastfeeding, the hands-free pump is incredible for multi-tasking and comfortable.

Finally

Postpartum does not have to be the worst chapter. It might be, and I would never minimise that for the people for whom it is. But it also might not be. And if you’re spending your pregnancy dreading what comes after, I want to offer the small but genuine reassurance that sometimes it just isn’t that bad.

Prepare what you can. Get outside early. Sleep when there is any possible way to sleep. Move gently when your body says yes. Eat food that makes you feel like a functioning human.

And give yourself the time it actually takes, rather than the time Instagram suggests it should.

Also, a gentle reminder you just made life. You’ve done the most extra-ordinary thing anyone can do. Try to enjoy the time as this precious period really does go by so fast.

Hope some of it helps!

Tammy

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January is the month of new routines announced. February is when those routines quietly disappear. I realised I needed to spend as much time thinking how i’m actually going to stick to my plan, rather than just what the plan is.

Not sticking to your goals isn’t because you’re lazy, it’s because most goals (especially within wellness and fitness) is designed for an imaginary person with unlimited time, excellent sleep, and no personality flaws.

Let’s talk about what actually works, backed by behavioural science, not your fantasy.

1. Pick a routine you don’t have to psych yourself up for

If your workout or routine requires a motivational monologue, it’s already in trouble.

Our brains are lazy. IDecision fatigue is real, and by the time you’ve survived work, life, and one minor inconvenience, your brain has no interest in negotiating a 20 minute flow.

The people who stick to routines remove the decision entirely:

• same time

• same structure

• no daily debate

They don’t ask, “Do I feel like it?” because it’s just happening.

Routines aren’t exciting. They’re predictable. Repetitive. Which is why they will work!

2. Stop chasing results. Make it your identity and lifestyle

“I work out to get fitter” sounds sensible. It also collapses the moment results take longer than two weeks (or worse, it’s going the other way because progress sadly isn’t always linear). What does the best version of you do?

Behavioural science shows habits last longer when they’re tied to identity rather than outcomes. Results are slow and abstract. Identity is immediate.

I find it helps instead of thinking how I want to be, to try be that already from day 1 in my head. You want to honour who you are, and you’re not waiting around for motivation to be the person you want to become. It’s a subtle mindset difference but with a massive payoff!

3. Make it embarrassingly easy to stay consistent

Most routines fail because they’re designed for your best possible week, not the one where you slept badly and everything is slightly annoying (as someone currently with a 6 week old newborn, there’s usually some kind of unforseen inconvenience!)

It doesn’t take science to figure this one out: low-effort habits beat ambitious plans every time. If it means committing to just once a week (to start with), there’s no reason you can’t make it. It’s better to commit to once a week and stick to it for a year than 5 times a week and you give up after 2 weeks.

A 20-minute workout done regularly will outperform the hour-long daily workout you abandon by mid-February.

If your routine only works when:

• you’ve slept perfectly

• you’re in a great mood

• nothing unexpected happens

…it’s not a routine. It’s a fantasy.

Design for the tired version of you that’s run into some obstacles. I have set aside some workouts or things to do when I’m having one of the days, and it’s making it much easier.

Another tip is to not always feel like you have to reinvent the wheel. You don’t always need a new class to follow - there is so much power in repetition of movements and flows, and it also makes it much easier to stick to on the tough days if you already know what you’re doing!

4. Let your environment do the nagging for you

Tied to the previous point, don’t rely on motivation, but make your surroundings do the work. If you leave your notebook open on your desk, you’re much more likely to use it every day.

People who stick to routines don’t rely on “wanting to”, they make skipping slightly inconvenient and showing up slightly easier.

This looks like:

• booking classes with cancellation fees

• paying upfront (because pride is powerful)

• leaving your mat where you can see it

• removing unnecessary obstacles

Personally, I keep a mat in my living room as well as my workout room. This makes it easier for me to do something and not always have to take the big step of going somewhere else, getting changed etc. Your environment quietly dictates your behaviour while you’re busy thinking you’re in control. You may as well use that to your advantage.

5. Track showing up, not some imaginary transformation

Your brain doesn’t care about your future abs. It cares about immediate feedback.

Neuroscience tells us we’re far more motivated by visible consistency than by long-term outcomes. This is why streaks work and vague “results” don’t.

So track:

• days you moved

• sessions completed

• boxes ticked

“I showed up” is a better metric than “Was that enough?”

I found the free app «Habit Tracker», where you can add your goals (or habits), how many times a week you need to do it, and then make it a widget on your phone. I have this on my main screen, so theres no way i can avoid it. I tap every time i’ve done it and it’s been the best way to stay consistent!

And that’s it! Hope 2026 is a successful and healthy year for everyone!

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The beauty of Pilates is that you really can do it with just your body and a mat and still feel like you’ve had a full-body reset.

But there are a few things that can elevate my practice at home, making the work deeper, more supportive, or more luxurious. Below: my real go-to’s. A few cult favourites and a couple under-the-radar gems.

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1. Pilates Mat

Pilates needs cushioning, not just grip, so I try to stay away from thin yoga mats and opt for something thicker. For a go-to mat, I can’t rave about the Hercule Studio mats enough. These mats are not only the most beautiful on the market (hello motivation), but they are thick enough to support rolling exercises and floor work, without feeling bulky and 80s. It’s minimal, elevated, and designed to last.

Winter edition: I recently also got a wool yoga mat, which is a really nice alternative to make your slower workouts a little cozier in the autumn/winter (not ideal for the sweaty workouts). Not a must, but a nice elevation when the temperature drops and you just want to feel a little more cozy.

Hercule Studio Archy Fitness Mat
Casall Wool Mat

2. Hercule Studio Comfort Pads

Perfect for when you’re on the move and a standard yoga mat is too big (especially when you’re flying somewhere). It folds up into your tote, doesn’t slip on hotel carpets, and gives just enough support for your spine and knees. It’s also great to layer on top of your mat for extra comfort during hip work or shoulder bridges. I’ve never seen these anywhere else, so I can only link to the Hercule Studio ones.

Hercule Galé comfort pad

3. Sliders

Reformer at home, sort of. If you don’t have a machine, these mimic some of the instability and resistance of reformer Pilates. Think plank pikes, lunge slides, or oblique twists. I only have hardwood floors, but they should work on carpets too. Game-changer for adding intensity (and variation in general) without adding load.

Casall Floor Sliders in Bamboo

4. Pilates Ball

Small but mighty. You don’t need a full gym to build strength. The ball challenges your deep stabilisers in ways that bodyweight alone can’t, especially during core work, inner thigh pulses, and seated balance work. One of my favourite props because it creates intensity without tension.

Casall Body Toning Ball

5. Weights

Pilates wasn’t intended to need weights, but sometimes it’s a nice addition, especially if you have to keep the workout short. A small but mighty 0.5–1kg can completely shift how an arm series or glute set feels. I rotate them into my workouts when I want to make a short session feel more “sculpting” (I know there’s a lot of beef with that word in pilates, but for this purpose it was the best way to describe what I mean!).

Hand held weights

MoonChild Ankle/wrist weights

6. Aromatherapy Mist

More of a ritual than a prop. But a good spray can help me feel more grounded, especially when my brain is still in work mode. A few spritzes before class signals a reset. My favourites are made with lavender or eucalyptus. The goal isn’t to “perform wellness,” it’s to feel it, even just for 20 minutes. If you have a humidifier for essential oils, that works perfectly too!

Tisserand Aromatherapy Real Calm Body and Room Mist (do not use when pregnant though!)

The takeaway

You don’t need everything. But having a few well-chosen tools that feel right for you, the kind you actually reach for can change how your Pilates practice feels. Not fancier, just more focused and personalised.

Also, very soon we’ll be posting on our instagram @pilates.andthecity - so check that out! For the next month or two, it will be a little more pregnancy focused, but after that I’ll be back in the swing of general pilates workouts.

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There’s something in the Oslo air already this September, and it’s not just pumpkin-spice-everything infiltrating my inbox. September, now known as “New Year for the girls”, offers us an opportunity for a softer reset, making the most out of the dark and colder days ahead.

If you’re a business owner, a mum, or anyone trying to juggle 19 tabs in your brain at once, you likely do not have three days to declutter your whole apartment, start a new vision board, and write 42 new goals. We need something doable in under an hour that still feels like a good reset. 

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1. The quick wardrobe reset (30 minutes)

No, you don’t need to colour-code your entire closet. Just pull 10–12 pieces you actually want to wear this Autumn/Winter and make you feel great and put them front and centre. Voilà, a mini capsule that makes mornings less frantic. 

2. 2 Micro-Routine Resets (2 habits)

Forget 5 a.m. miracle routines. Instead, pick one tiny morning tweak (water before coffee, five minutes of Pilates breathing/stretches before emails) and one evening tweak (read a page, light a candle, stretch before bed). Introducing many new habits feels really overwhelming and hard to stick to, so just start small and you can always add on more later.

3. 3 goals for Q4 (15 minutes)

Most of us abandon half our January goals by March. September is the chance to edit without shame. Write down three realistic things you want done by December 31st. It’s just over 3 months rather than a whole year, so you’re more likely to stick to it. Small but satisfying.

4. Pick one anchor movemennt

September isn’t about training for a marathon (unless you actually want to). Pick one anchor routine to stick to and adapt it to how often you think is best a week and what feels realistic and good for you:

• 10 minutes of Pilates in the morning,

• A 10K walk,

• Evening stretch.
  

That’s your autumn rhythm. Everything else is a bonus.

5. Romanticise September (make it fun)

This month has main-character energy if you let it. Write down five autumn joys -  golden-hour walks, soup bubbling on the stove, candles, fresh notebooks, Pilates + coffee. Keep the list handy for when life feels flat.

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The Reset, in summary

September isn’t about becoming a different person. But you can always say “I am so back” and have a reset. In under an hour you’ve got: a wardrobe edit, two small rituals, three realistic goals, one anchor routine, and five autumn joys. Small habits can make a huge difference!

Stay accountable by doing it with a friend or share your goals in the comments!

See you in the next issue! Best regards,

Tammy

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I’m itching to start Autumn/Winter/Cozy content, but as it’s August we need to give summer that one last hurrah. So here it goes, a Pilates and Travel Wellness Edit (for summer!)

I try to forget about “maintaining” any routine I have. Instead, I think of travel as my wellness routine lite - a lighter, more flexible version of my habits, designed to keep me feeling balanced without missing the whole point of being away. The goal isn’t perfection but continuing micro-routines to keep you connected to yourself while still leaving room for late nights, second helpings (as IF that’s a purely travel thing..), and spontaneous detours. This newsletter will cover:

• The Pilates Everywhere Toolkit - essentially, how to keep doing pilates when on the go + my favourite travel props

• On board wellness - whether that’s a short or long haul

• Match your movement to your trip - speaks for itself

• Wellness Edit - some remaining thoughts that were a worthy mention!

The Pilates Everywhere Toolkit

Your wellness luggage should be as streamlined as your capsule wardrobe: versatile, reliable, and not a single unnecessary gram.

• The Mat: Forget wrestling a standard mat into your suitcase. A Hercule Studio travel mat is a clever quarter-length-ish option - just enough cushioning for knees or seated work. If that’s still too much, a neatly folded towel works wonders. No mat? You can’t go wrong with a standing Pilates sequence.

• The Props: A resistance band, a pair of light ankle/wrist weights, gliders, or a Pilates ball (deflatable) can be small morale boosts. You don’t need them all, or any of them by any means - but they can add novelty to your workouts. When travelling ultra-light, improvise with water bottles, rolled towels, or even the hotel pillow for resistance and balance work.

• The Workout: Follow a favourite full body short flow so you don’t waste energy deciding what to do. You don’t even need more than 5-6 exercises to cover a full body workout. Reducing decision fatigue is key for consistency!

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On Board Wellness

Here’s the minimalist in-flight edit:

• Hydration: Bring a refillable thermal bottle. Staying hydrated is a must on flights!

• Moisturise: The cabin air will happily steal your skin’s water content. Pack a small moisturiser and lip balm. The Summer Fridays Jet Lag mask is a strong contender.

• Snacks: A small selection of travel snacks keeps you from settling for the overpriced sugar-and-salt-heavy default.

• Movement: Get up when you can for a walk - so important for circulation. You can also consider doing in-seat ankle circles, shoulder rolls, and gentle spinal twists when needed.

• Mind Space: Flying is a great opportunity to be screen free as you’re cut off from everything else. Read a few chapters, listen to an audiobook, do breathwork - the things you might not always give yourself much time for.

Match Your Movement to Your Trip

• City Breaks: Steps will be your best friend for city breaks.

• Beach Holidays: Alternate swims, walks/runs, and slow outdoor flows.

• Business Travel: Use hotel gyms for short circuits or alternatively a simple hotel room flow.

• Adventure Trips: Pre-hike mobility and end-of-day stretches to keep knees and hips cooperative and happy.

Wellness Edit:

• Hydration - Consider bringing a thermal water bottle. A must for staying hydrated and keeps your water cold, so especially great for the warmer breaks. Nothing worse than lukewarm water on the beach. Electrolytes make a great addition when needed!

• Style & Comfort - Activewear that can be used as daywear. Pieces that move with you but pass in a café without screaming “I just did burpees.”

• Local & Seasonal Food: Build your meals around what’s fresh where you are - it’s both healthy and culturally satisfying.

• Balance: Let your wellness choices support your travel, not run it. A slow beach walk at sunset, or fruit from the morning market - enjoy what your holiday has to offer!

• Portable Rituals: Whether it’s tea, a candle, essential oil roll on, having a small ritual with you can help a new space feel more grounding and relaxing.

Here’s to wellness that travels with you! See you in the next issue (the cozy months are very soon upon us!)

Best,

Tammy

Hi! It’s been a while.

The break wasn’t planned, but neither was the nausea. First trimester: 1. Me: 0. But I’m officially back, a little rounder and a lot more in the mood for sharing. This month, it’s all about summer wellness that doesn’t feel like a job - the Scandinavian way: slower, softer and sun-soaked.

Movement That Matches the Mood

Strict routines don’t mix well with holidays, heatwaves, and last-minute dinner plans. Scandinavian culture leans into seasonality, and that includes movement.

Do what fits the day. Skip what doesn’t. Some days you walk. Some days you stretch. Some days you skip it entirely.

To try this week:

• 3-5 Exercises Routine: Pick 3-5 moves (e.g. side planks, squats, standing roll-downs). Repeat 8 times or what feels comfortable for you. Loop. Done. Even better if outside!

• “Snackable” workouts: 5 mins in the AM, 5 in the PM. In pyjamas or whatever you’re wearing. No outfit change required.

Wellness outside

The sun’s up from 4am to midnight here in Oslo. It feels like a waste not to be outside.

Scandi summer outdoors =

• Swimming outdoors - if you have access to it!

• Your morning coffee, on a bench or steps = free circadian rhythm reset

• Kayaking if you’re ambitious. An evening walk without your phone if not.

• A stretch or body scan outside - no mat needed.

Food & Drink: Light, Not Lame

Since I’m not having an Aperol spritz summer, I’ve been exploring herbal spritzes and mocktails. A favourite: Elderflower cordial, cucumber slices, and sparkling water over ice. Grown-up, alcohol-free, and doesn’t taste like regret.

• Breakfast: yoghurt bowl with fruits and seeds

  • Seeds such as chia and pumpkin - you can research which seeds benefit what. I also did seed cycling to go with my menstrual cycle to balance hormones before pregnancy).

  • Hemp powder is a great natural alternative to protein powder - high in protein but also so many other benefits and no additives

  • Nut butters for healthy fats and taste!

  • Best part is, it takes literally only 2 minutes to put together!

• Salads: Add a salad onto the side or have a salad that’s actually satisfying as a main. For example: greens + lentils + roasted veg + fish or halloumi

• Quick luxe snack: Crispbread + butter + radishes + sea salt. Smoothie or energy balls if you prefer something sweet

• Mocktails: Drink without the regret: Water’s boring, but herbal spritz in a wine glass? Chic.

Mood: Ditch the Structure

Summer should feel like it flows, not like it’s being tracked in a spreadsheet.

Low-effort resets:

• Mornings: 10 minutes of no-phone time in the sun in the morning to boost your circadian rhythm

• Balance app: The only “meditation” app I LOVE. The “Walking” and “Quick Calm” ones are solid. Youtube also offers some good ones!

• 5-5-5 rule for overstimulation (I’m looking at your, mums!): 5 deep breaths, 5 body stretches, 5 minutes doing one single thing (e.g. sipping your iced tea, no multitasking).

Comfort and airy without sacrificing style

This newsletter definitely doesn’t focus on fashion, but since moving to Scandinavia I have some summer wardrobe stapes that always feel relaxed, yet put together. My biggest lesson: Stick to cotton or wool types for breathable materials.

My go-to’s for every summer season (certainly with overlap into other seasons!):

• Wide white linen trousers - an absolute staple. Also striped trousers or a white linen maxi skirt also looks great!

• Cashmere jumper - my go-to ones are from Soft Goat and they are just perfect all year round and so breathable for summer evenings.

• Cotton/linen button down shirts - you already know.

• 100% cotton/poplin shorts - plain, striped or floral. Easy to wear and always cute.

• Cable knit cardigan - I have a reversible one from Proenza Schouler and it just goes with everything when its cooler in summer.

• Ray ban wayfarers - I have an embarassing number of sunglasses, but these have been my go-to’s forever.

Turn those screens off

That felt slightly hypocritical to write, as I do love a good series binge. But when the light lasts until 11pm, it feels criminal to spend all evening in front of a screen.

Screen free swaps:

• Board games outside (yes, they still exist)

• Aperitif hour on your balcony/stairs/picnic blanket

• Knitting - yes you read that right. I can’t knit, but it’s a very popular hobby in scandinavia.

• Summer-only reading pile — trashy, aspirational, whatever works

• If you live close to a friend, grab some wine or a nice drink and have a walk with them!

• Bodycare moment: exfoliate, body oil, robe, done.

Beauty that breathes

Still me, so yes, there’s a beauty section. But summer’s for airier textures, skin that looks like skin, and hair that’s winning against humidity.

Origins GINZING™ TINTED MOISTURIZER SPF40 - Tinted Moisturizer

A beautiful and lightweight tinted moisturiser, one of the few products that feels like skincare but still evens out your skin tone and gives you a nice glow. I’ve used this for a couple of years now!

Dove Summer Revived Medium to Dark Body Lotion (also comes in light/medium)

I think I have used this gradual tanner for over 10 years. Not only is it extremely affordable, it just gives a nice buildable tan without the sun damage.

Benefit Benetint

Another favourite for many years! I love this in summer because it gives a nice sun kissed blush, but I also love to use it as a lip stain. It lasts all day and is an easy one to throw in your bag.

La roche posay SPF 50 spray - kids

My go-to spf! I use it on my toddler and myself (face and body) and it’s lightweight, easy to distribute, and doesn’t sting our eyes.

Redken all soft heavy cream treatment mask

Summer naturally dries your hair out, but this deep conditioner really helps to get the moisture back in.

Dry brushing with EcoTools Dry Brush

Everytime a wellness person talked about dry brushing I semi rolled my eyes. Although I love wellness and wellbeing, I really hate faff and gimmicks. But I started doing it on my legs on a mission to get ad-worthy summer legs, and I’ve been pleasantly surprised with the results!

Braun Silk Epilator

I find epilating a much more efficient and longer lasting way for hair removal. I’ve noticed it causes my skin more irritation than shaving though so I have to spend a bit extra care on aftercare and use cicaplast barrier cream to soothe it after.

Simple natural nails with Chanel Ballerina

I’m a very natural/low maintenance nail girl, and I’ve never found a nicer shade than Chanel Ballerina. Essie also has some nice sheer pink shades that also work to protect and strengthen your nails.

Sunkissed glow with Camilla Pihl Glow Mist and Charlotte Tilbury Beauty wands

I’m partial to a sunkissed look all year round, but naturally even more so in the summer. I love a good bronzer and glow spray, and this does the job for me!

Until next time and have a great summer!

Buckle up, this is going to be a long one. A complete Pilates survival kit if you will.

This article is split into the following parts:

1. What is Pilates? Who’s it for, the benefits, brief history

2. Mat vs Reformer

3. Lingo and form

4. Making the most of your at-home workouts

5. Supporting your pilates practice beyond the mat
   

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Part 1: What is Pilates actually?

Pilates is a low-impact, high-reward workout designed to make you stronger, more flexible, and infinitely more in control of your body. Think slow, precise movements that wake up muscles you didn’t even know existed, especially in your core. And by core, I don’t just mean your abs. We’re talking about the whole trunk of your body: abs, back, pelvic floor. Basically, everything keeping you upright.

Who is Pilates for and what are the benefits?

Short answer: everyone. Long answer: absolutely everyone. No, really, whether you are working in a 9-5, an athlete, a post-partum mum, fitness newbies, stressed out humans - you name it.

Pilates benefits you in so many ways, it’s almost hard to list them all but i’ll try:

• Core strength like never before – say hello to better posture and a stronger back.

• Flexibility without contortionist vibes – Lengthen your muscles without needing to touch your toes.

• Low-Impact, high-results – Protects your joints while making you stronger.

• Better posture = instantly looking more put-together – No more slouching at your desk.

• Mind-Body connection – You’ll actually think about how you move, making every workout more effective.

• Stress reduction – Turns out intentional breathing and movement can do wonders for stress and anxiety.

A (Very) Brief History of Pilates

You don’t technically need to know about this - but the history of pilates is actually SO interesting!

Joseph Pilates (yes, that Pilates) was a German visionary who created “Contrology”, a method designed to build strength and mobility without punishing the body. As a child he was very sick - asthma, rickets and various other illnesses, which started his obsession with physical fitness. He then went on to become a professional boxer and actually trained detectives in the Scotland Yard for self-defence. During World War I, he worked with injured soldiers, where he started to develop his method and actually, the reformer (for the unjured soldiers that couldn’t get out of bed!). Apparently, he believed that pilates could cure… well, anything, and saw it as a holistic lifestyle - honestly fascinating!

Fast forward 100 years, and we’re still hooked. Just with better outfits.

Part 2: Mat vs. Reformer: What’s the Difference?

There are several different equipments for pilates, but we’ll stick to the main 2 that most people talk about: mat and reformer.

Mat Pilates is the OG. No fancy equipment, just you and gravity having a moment.

Reformer Pilates uses a machine with springs and pulleys for resistance (and drama).

Which one’s better? Depends on what you mean by better. Both will light up your muscles. Reformer is fun for a class experience, but mat Pilates tends to be tougher with quicker results, because the machine and springs isn’t there to assist you. Bonus: Mat Pilates can be done anywhere, anytime, so it’s great place to start and foundation to have.

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Part 3: Mastering the Lingo & Form

Ever been in class and heard, “Find your neutral spine,” and just… nodded? Here’s your cheat sheet:

The Lingo

• Neutral spine – The natural curve of your lower back. Not flat, not arched, just happy.

• Imprinted spine – A slight tuck of the pelvis so your lower back gently touches the mat.

• C-curve – Rounding through your lower spine like you’re scooping your abs in.

• Pilates stance – Heels together, toes slightly apart, inner thighs zipped up like your favorite high-waisted jeans.

• Engage your core – Not just clenching your abs. Imagine wrapping your whole midsection like a corset.

• Lateral breathing – Instead of belly breathing, inhale into your ribs, filling the back and side of them now just lower down, then exhale like you’re cinching a waist belt.

Form tips that will change your life (or at least your workout)

• Slow and steady wins the core - You might think faster is better, but actually no, it’s not. Moving slowly keeps your muscles under tension for longer and doesn’t allow gravity to assist your movements when coming down.

• Move with control - No flailing. We’re about about precise, intentional movement here. We want to engage the correct muscles and not just go through motions. It also helps mind-body connection.

• Breathe with your movements - breathing well helps reduce stress and improve focus. Exhale when you exert effort. Lifting a leg? Blow out imaginary birthday candles.

• Lengthen, always - Pilates is about creating space, not crunching yourself into oblivion.

• Relax and lower your shoulders - we don’t want you to overuse your neck. Keep your shoulders far away from your ears!

Part 4: Making the most of your at-home workouts

Studio classes are great, but sometimes it’s easier to workout at home to fit your busy schedule. I would really suggest working on your form (section above), since there won’t be anyone to correct you. Other than that…

Essential Equipment

• Grip socks – Because slipping is not the goal.

• A (thick!) mat - it’s going to be uncomfortable on a thin yoga mat, so make sure to get a comfy thick one. I really love the Hercules Studio ones – chic and comfortable!

Nice-to-have equipment

• Small Pilates ball – Great for core activation and balance work.

• Resistance bands – Adds spice (and strength) to your workouts.

• Ankle weights – When you’re ready to level up.

• Pilates ring – Extra burn for inner thighs and arms.

Staying Motivated at Home

• Create a dedicated workout space – even if it’s just a corner of your living room.

• Follow a structured program – we will have some coming soon!

• Set a workout time and treat it like an actual appointment.

• Remember: even 10 – 20 minutes of Pilates is better than 0 minutes of Pilates.

Part 5: Supporting Your Pilates Practice Beyond the Mat

Pilates is incredible, but pairing it with other habits? Chef’s kiss.

1. Strength Training

Pilates builds control and mobility, but resistance training keeps bones strong and muscles balanced. I like to work with dumbbells and bodyweight exercises.

2. Stretching (but make it useful)

Pilates improves flexibility, but daily mobility work like hip openers, spinal twists keeps your body happy. Even 5 - 10 minutes makes a difference. I personally love the bend app – it’s free, customisable super minimal!

3. Low-Impact Cardio

Walking is the underrated queen of fitness. A 30-minute daily walk complements Pilates perfectly and improves deep stabilizer muscles. I also like indoor biking and occasionally a run!

4. Breathwork & Nervous System Care

Pilates breathing isn’t just for class. Deep, mindful breathing can reset your nervous system, lower stress, and even improve digestion. Try it: Inhale for 4, exhale for 6 for an instant calm.

And there you have it - Your Ultimate Pilates Toolbox

Whether you’re a total newbie or just refining your practice, these essentials will help you move better, feel stronger, and (maybe) even start looking forward to core work.