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The 3-in-1 powered by Bio-Kult

This limited edition 3-in-1 class was created by Master Trainer, Catherine Riding in partnership with Bio-Kult. We spoke to her to find out more about it and how it links to gut health…

Can you please give an overview of the 3-in-1 class, what to expect, and whether it is suitable for all levels?

Are you looking to improve your gut health, reduce stress, and enhance your overall well-being? This transformative fitness class has been specifically designed to target gut health through a holistic approach. It combines the best of Pilates, strength training, and breathwork to help you achieve a balanced body and mind.

In this class, you’ll engage in Pilates exercises that strengthen your core and improve digestion. These movements are tailored to stimulate your digestive system, promoting better digestion and gut health and reducing bloat. Alongside Pilates, we will incorporate targeted strength training to build muscle, support metabolism, and improve posture, all of which contribute to a healthier gut.

But we don’t stop there. We also focus on the often-overlooked aspect of health: stress management. Through guided breathwork and relaxation techniques, you’ll learn how to calm your mind, reduce stress, and promote better sleep. A healthy gut thrives in a low-stress environment, and our breathwork component will help you create the inner peace necessary for optimal digestive health. This class is absolutely suitable for all fitness levels and experience as modifications will be offered throughout the class.

It’s a unique class that goes beyond traditional fitness routines. You’ll leave each session feeling revitalized, less stressed, and more connected to your body. Take the first step towards better gut health and overall wellness by booking yourself in.

We are all aware of the importance of Gut Health and how this can impact our wellbeing on a greater level. How do the elements of the class specifically link back to gut health, and why is exercise in general good for this?

Pilates offers several benefits for gut health and a healthy digestive system. Since Pilates specifically targets the core and abdominal region, the exercises effectively “massage” the internal organs, stimulating the digestive tract. This can improve sluggish digestion, help food move more efficiently through the body, and alleviate issues like bloating and gas. Additionally, Pilates is a mindful practice that promotes relaxation, which helps to calm the nervous system. A more relaxed nervous system can enhance digestion, leading to better overall gut health.

Strength training offers numerous benefits for both our digestive system and mental well-being. By building muscle, strength training boosts metabolism, improves posture, and stimulates the lymphatic system, aiding in the removal of harmful toxins from the body. It also increases blood flow and oxygen delivery, which supports the detoxification process and helps revitalize a sluggish or stagnant digestive system. Engaging in full-body, functional movements ensures a more effective and efficient workout. Additionally, strength training releases endorphins, which reduce stress and promote a positive mindset, further optimizing digestion and overall health.

Relaxation plays a vital role in improving mental well-being and gut health, particularly by reducing stress, which has a direct impact on digestion. We all experience moments of stress and anxiety, but during these times, utilizing breathing techniques can help calm these feelings. One such method is box breathing—a simple relaxation technique that resets your breathing and returns it to a natural rhythm. It can be done anywhere, anytime, and it helps enhance mental focus and clarity. By stimulating the parasympathetic nervous system, box breathing reduces cortisol levels (the stress hormone) and increases melatonin production, aiding in better sleep. Lowering stress levels through relaxation not only benefits mental well-being but also promotes healthier digestion, as a calm body supports more efficient digestive processes.

We are all aware of the importance of Gut Health and how this can impact our wellbeing on a greater level. How do the elements of the class specifically link back to gut health, and why is exercise in general good for this?

Pilates offers several benefits for gut health and a healthy digestive system. Since Pilates specifically targets the core and abdominal region, the exercises effectively “massage” the internal organs, stimulating the digestive tract. This can improve sluggish digestion, help food move more efficiently through the body, and alleviate issues like bloating and gas. Additionally, Pilates is a mindful practice that promotes relaxation, which helps to calm the nervous system. A more relaxed nervous system can enhance digestion, leading to better overall gut health.

Strength training offers numerous benefits for both our digestive system and mental well-being. By building muscle, strength training boosts metabolism, improves posture, and stimulates the lymphatic system, aiding in the removal of harmful toxins from the body. It also increases blood flow and oxygen delivery, which supports the detoxification process and helps revitalize a sluggish or stagnant digestive system. Engaging in full-body, functional movements ensures a more effective and efficient workout. Additionally, strength training releases endorphins, which reduce stress and promote a positive mindset, further optimizing digestion and overall health.

Relaxation plays a vital role in improving mental well-being and gut health, particularly by reducing stress, which has a direct impact on digestion. We all experience moments of stress and anxiety, but during these times, utilizing breathing techniques can help calm these feelings. One such method is box breathing—a simple relaxation technique that resets your breathing and returns it to a natural rhythm. It can be done anywhere, anytime, and it helps enhance mental focus and clarity. By stimulating the parasympathetic nervous system, box breathing reduces cortisol levels (the stress hormone) and increases melatonin production, aiding in better sleep. Lowering stress levels through relaxation not only benefits mental well-being but also promotes healthier digestion, as a calm body supports more efficient digestive processes.

You have such a wealth of knowledge – what inspires you as an Instructor & coach to stay on top of research and continue to learn about the body and how we can optimise our health?

What truly inspires me is the desire to help others achieve their best health and well-being. The human body is incredibly complex, and there’s always new information emerging about how we can optimize our health—whether it’s through movement, nutrition, or mental well-being. Staying informed allows me to offer the best guidance to my clients, helping them reach their goals more effectively. I’m also deeply motivated by the idea that we can constantly evolve, grow, and improve, and I want to be a part of that process, both for myself and those I work with.

What are your top 3 tips for feeling healthy, happy and full of energy?

Move your body daily with activities you love: Whether it’s strength training, Pilates, yoga, or even a walk, choosing exercises you enjoy will help you stay consistent. Regular movement boosts your energy, supports metabolism, and enhances mental well-being. Functional, full-body exercises are particularly effective for building strength and vitality.

Prioritize rest and recovery: Quality sleep and relaxation techniques like deep breathing or mindfulness are essential for reducing stress, balancing hormones, and rejuvenating both your mind and body. Recovery is just as important as exercise to maintain long-term energy and health.

Nourish your body mindfully: Fuel your body with whole, nutrient-dense foods to optimize performance and support digestion. Staying hydrated and paying attention to how different foods make you feel can help you tailor your diet for sustained energy and mental clarity.

Want to try The 3-in-1? Our limited edition class powered by Bio-Kult is on for 1 week only at ALL studios. See the class timetable here.