Tuesday 13 December 2011

Day in the life of a Pilates teacher and how to keep fit.

Exercise Diary
Woke up 445am cycled to the city for session. Did some pilates with my client
Met friend for coffee 730am
Cycled to Battersea for class teaching a class at Stars gym 10am
Cycle home to wandsworth - time for admin and marketing.
Cycle to client 115pm in battersea. Boxing and weights for client plus pilates
Dash to another client 240pm
Cycle home to wandsworth
Back out to Northcote road area for client. pilates
Cycle to clapham common for 2 pilates classes. beginner/intermediate/advanced - lots of demonstrations
7-8pm, 8-9pm
cycle home and home at 940pm
Finish. Tired! great for fitness but could do with a studio I think.

Tips for exercise and how to beat the bulge. Get cycling! It all adds up and the fat burning will happen. I am also trying out the Zaggora hot pants at the moment.  Not sexy or attractive and feels like you are wearing a wet suit, but if it works, its worth it.  I will keep you posted.

Classes in Clapham common and Balham are running this week. Last week before our christmas break. January pilates classes in Clapham balham and battersea start w/c 9th jan.

Happy Christmas Everyone. xx

Wednesday 7 December 2011

Christmas vouchers for your friends family loved ones. relaxing workshops, retreats, pilates courses/personal training/life coaching.

Christmas vouchers are available for all for our workshops in pilates meditation and life coaching in january. New year/new you.  Run with Dr Deborah Kerslake and myself.  Pilates, creating your vision for the year and seting goals to make sure you achieve what you want and also have clarity in where you want to go in your life. Group meditation course to instill your goals and dreams into your subconcious mind so that when opportunites arise you are more likely to recognise them and more importantly act on them.

Course January 15th 2012 10am -4pm. New year New you £75 per person. £60 per person if you book with a friend. plus free meditation cd. venue to be confirmed. Book Today for a relaxing, inspiring day to lift your spirits, energise and motivate you for the year ahead.  Providing vision and clarity. rosa@pilatespluswellness.com to book.

Pilates meditation and healing workshops February 5th sunday £75 10am-4pm-
Learn about the chakras, embed your visions and dreams into your subconcious. Re -energise your body and mind with pilates and mediation. Learn to see auras and feel the energy of individuals and what this means.  Also learn how to lift your own energy and protect yourself from being impacted with negative energy. Feel energised and attract individuals into your life that energise you in return as opposed to drain your energy. Very useful tool! Book today!!

Providing Pilates in Clapham, Pilates in Balham and Pilates in Battersea. Also Personal training, Life Coaching.

http://www.pilatespluswellness.com/

Tuesday 29 November 2011

Appreciate what you have, feel good in your body and be aware of how your energy impacts others.

Hi Everyone,

It is so easy for us to get bogged down with mundane day to day gripes and life.  However, byy stopping and thinking about what there is to be grateful for and how lucky we are; instantly changes our moods and puts things in perspective.  There will always be someone, skinnier, taller, richer.... so just be happy with how you are, what you have and enjoy your journey what ever that may be. Focus on the good not the bad, it does nothing for you or others when they are around you! Think about how your energy and mood is affecting others and make sure it has a good effect on them :) thats what I will do tonight whilst teaching my pilates classes in clapham. tuesday 7pm and 8pm. dropin sessions available so feel free to come along. text me beforehand.

Have a great evening.

Rosa x

Tuesday 22 November 2011

New Pilates classes Northcote Road LIbrary Battersea

Hi Everyone,

from 12th january 2012 I am running Pilates classes in Battersea Northcote Road LIbrary. Thursdays 130pm and Fridays 1.30pm Mixed Ability Pilates Body Control Method. 10% discount if you book before 15th december 2011.  spread the word. http://www.pilatespluswellness.com/

Thursday 10 November 2011

New Pilates courses starting next week before christmas. 50% discount to help you with your health and fitness!

Hi Everyone,

The new Pilates courses are starting next week Pilates in Clapham St marys and Pilates in Balham - Balham Library.

To help with your motivation pre christmas. If you do two sessions a week and book onto the second course you get 50% discount to reward you for your motvation and to help you keep on track pre christmas with your health and wellness.  To receive this offer, simply email me the 2 sessions you want to attend by looking at the class timetable on the website and follow my blog by simply clicking follow on the blog page.

The new courses start w/c january 9th.  Book for Pilates in Clapham/ Pilates in Balham or Pilates in Battersea and before 15th dec and receive our early bird discount 10% off 6 week pilates courses, Any Personal training blocks, Pilates retreats in Turkey.

Gift vouchers are available for christmas 10% discount off original prices on the website.

Rosa x

Monday 7 November 2011

Christmas vouchers and Next course dates starting w/c 14th November for Pilates in Clapham/Pilates in Balham! 10% discount!

Hi Everyone,




New Pilates course dates below. Please reserve your space for your pre christmas workouts! Christmas parties, over indulgence... Still feel good in your body and mind this christmas and new year and keep up your exercise regime to balance things out:) Early bird discount 10% off any courses if you book and pay before the end of this week ending 6th November! Please forward this email to any friends/colleagues who may be interested. Thanks :)



CHRISTMAS GIFT VOUCHERS AVAILABLE WHETHER A GIFT FOR YOU OR FOR A FRIEND/FAMILY.


£25


£50


£100


£200


£500


VOUCHERS AVAILABLE AND VALID FOR 1 YEAR. CAN BE USED TOWARDS:


CLASSES, PILATES, PERSONAL TRAINING, LIFE COACHING 1:1. ALSO ANY WORKSHOPS, RETREATS RUN IN TURKEY, GREECE OR PAMPERING AND PILATES WEEKEND BREAKS IN THE UK.

As well as myself, I have a team of Personal trainers, Pilates teachers and a Life coach that provide sessions for you at your convenience throughout South and Central London and the City.

Special promotional offers are displayed on my blog page. Simply email me to buy your voucher/s and christmas promotions are valid til 31st dec to book and claim!

Promotion of the month 5 personal training/Pilates/Life coaching sessions 1:1 or 2:1 in the clapham/balham/wandsworth/battersea area - £50/hr instead of £65! Contact me to reserve your place. £250 for the block. saving £75!


Next Pilates Course dates: Secure your space by email and payment. 5 or 4 week courses running up to christmas. class break from 17th december-7th january. January courses commence 9th jan 2012. 10% discount for early bookings.

5 week courses running up to christmas. Please bring a mat to class or towel.

Monday 14th November - 12th December 2011 Balham Library hall sw12 8qy

£60 for 5 week course.

0930am Classical Mat class - Intermediate/advanced.

10.30am Beginner/improver Pilates (body control method) You will be challenged with the basic moves and enjoy the stretch and flow that Pilates offers.
Tuesday 15th November - 13th December 2011 St Marys Church Hall,8 clapham park road, sw4 7ap

£50 for 5 week course.

7pm class Beginner/Improver (limited spaces available) Book Early!

8pm class Classical Mat Intermediate/Advanced.

Thursday 17th November - 15th December 2011 St Marys Church Hall, 8 clapham Park road, sw4 7ap

7pm Pregnancy Pilates (small group of 6 max) £75 for 5 weeks.

8pm Pilates Mixed Ability (body control method) £50 for 5 weeks. 10 max per group.

Thursday mum and baby class outdoor fitness and pilates on wandsworth common - meet by wakehurst road and bolingbroke grove. 1045am If you are interested in joining the group let me know and price will depend on numbers attending.
Friday 25th November- 16th December 2011 4 week course.

7am class Mixed Ability Pilates Body control method. St Marys Church Hall, 8 clapham park road, sw4 7ap. £60 - £15/hr small specialist group. 6 max per class.

Saturday 26th November -17th December (min of 4 clients to run) St Marys Church Hall, 8 clapham park road, sw4 7ap.

8am Pilates for Men. £60 for 4 week course - £15/hr small specialist group. 6 max per class

Saturday 26th November - 17th December Broomwood Methodist Church sw11 6bd

Pregnancy Pilates 10am 4 week course. £60 £15/hr small specialist group.
Payment must be made in advance via cash, cheque or transfer to secure your place. Please email to confirm to secure your place or for transfer details. Please note that you can swop sessions if 24 hrs notice is given and there is space available in the other classes. Classes must be made up within the course run otherwise the session is lost. If 24hrs notice is not given then the session is unfortunately lost. Drop in classes are available subject to availability however this does not secure your place on the course, so the courses are recommended.

Thanks everyone and I look forwards to hearing from you.
Best Wishes
Rosa x

www.pilatespluswellness.com

http://pilatespluswellness.blogspot.com/

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Friday 4 November 2011

Exercise for mums to do whilst they have a crawling baby to entertain! Tips

As requested by simone.  Exercises for mums whilst you have a crawling baby to entertain is a challenge! 

Tips:

The options are to do the exercises that are more personal training based and use dumb bells and full body movements to help burn calories and workout effeciently with the short time you have.  Your babies will find it quite entertaining seeing you squat down and make faces at them and you might be exercising to baby music to keep them amused but I am sure it will keep you amused too at what you find yourself exercising to!

So routine. use full body movements such as squats with bicep curls into shoulder press and super set this with an ab exercise, then a upper body exercise and then go into the first exercise.  Do the routine 3 times.   So you are moving non stop and increasing your heart rate, and your workout will be about 20mins.  Do this every day and you will soon see a difference.  It is consistency that counts.  Short sharp routines daily are far better than exercising for an hour twice or once a week!

I am not going to post a workout as workouts will vary depending on your individual needs and also dependent on any injuries or impairments etc.  If anyone wants any personal training or 3 sessions to get their routine underway, just let me know and we will include the pilates for relaxation and inch loss. 

The pilates section can be done whilst your baby is asleep.  Nutrition is 70% responsible for weight loss/fat loss and fitness and exercise 100% results in your tone and definition and how you feel as well as helping you lose weight and increase your fitness. 

If you want weight loss look first at your diet.  I have a really great nutritionalist if you want her details and she also does the analysis of blood etc too.

Must dash. off to teach pilates in Balham now.  just done the 7am pilates in clapham class.  space is available on this class if anyone wants to come along.  The promotions and course dates are set for new pilates classes.  Book before 6th November and you get 10% discount!  PIlates in clapham, Pilates in Balham, Pilates in Battersea/wandsworth.

Rosa xx

Tuesday 1 November 2011

Pregnancy Pilates new courses in Clapham and Battersea. sign up to reserve your space!

Hi ladies,

New course dates for pregnancy Pilates 6 week course.
Thursday 17th November 2011
St Marys Church Hall, 8 clapham park road, sw4 7ap
£90 for the 6 week course. Payment in advance.  please email to confirm your space and reserve with payment via transfer or cash or cheque. 6-8 ladies per class. Rosa@pilatespluswellness.com

26th November 2011 5 week pregnancy Pilates course. £75 for 5 weeks
10am Saturday class Broomwood Methodist Church hall,
Broomwood road and on corner of kryle road,
Battersea
sw11

Classes will obviously not run over christmas and the new year.

Contact me to reserve your space.
http://www.pilatespluswellness.com/

Monday 31 October 2011

Pilates Classes for Pregnancy plus Exercise routine for current clients to practise.

Pilates Exercises




8 Principles of Pilates



Alignment – You will build an awareness of the correct alignment of your spine and also the joints in your body. Your posture will improve.



Breathing – In Pilates we use thoracic breathing to help maintain our core stability and to massage our internal organs. Generally we breath in to lengthen the spine and breath out to stabilise. For beginner exercises we always breath in to prepare, breath out as we scoop and hollow our tummy muscles and pelvic floor and then move. Use this method throughout.



Concentration – Focusing on what you are aiming to achieve and feeling the connections in your body.



Relaxation – Relaxing the body and mind to help with wellness and the release of tension.



Co-ordination – Progressing the moves so that you develop your co –ordination and improve the body mind connection.



Flowing movement – Developing the correct movement patterns in the body to progress to flowing movement of one exercise into another.



Stamina and strength – With the constant movement of progressively harder exercises you will build up cardiovascular stamina as well as stamina in your muscles. Strengthening weak muscles using Pilates as a methodology. Your inner core muscles will be strengthened to help your outer muscles do their job properly and not have to overwork.



Flexibility – Lengthening tight muscles will help prevent compensations in the body and also allow the correct alignment of the spine so that muscles are not potentially held constantly taught and can work more effectively.



Neutral Pelvis and Spine – Keeping the natural curves in the spine.



Find your neutral when you are laying on your back with your knees bent. The back of your head, back of your ribcage and tailbone is heavy into the floor. Make a diamond shape between your two hip bones (asis) and your pubic bone. This should be parallel to the floor.



Pregnancy Pilates Exercises for clients coming to class and for 1:1 clients.


For Pregnancy Pilates we aim to not lay on our backs if possible.  If we are doing exercises on our backs, it is for no longer than 2 mins max.  Your body will tell you if it is happy for you do this this or not.  Simply lay on your left hand side if you feel light headed, dizzy or breathless. Many of the exercises in class are done standing, or side lying and adapted for each individual and their needs.  Small group classes are run on thursdays.  Pregnancy Pilates in Clapham.  Also Pregnancy Pilates in Battersea on saturdays 10am.  Contact me if you want to book onto the new course.

 Aim to do these exercises everyday. These exercises are devised for clients coming to the classes or 1:1 sessions. All exercises are done during the classes or sessions and the exercises are to be used for your reference. Any doubt or uncertainty on an exercise please ask the next time you see me. Everyone, has different needs and if you have any condition such as symphysis Pubis syndrome please reduce the range of movement in the exercises with the legs and hip rolls and listen to your body. If any thing feels uncomfortable do not do it! For pregnancy. When going into the double knee fold (only 1st trimester, in print the lower back into the floor first for safety. You should not feel any strain in the back at all. If you do stick with single knee fold and what I advise you individually in class or your session.



Rib Cage Closure – Aim – To keep the front of the ribcage down as you stretch your arms over your head and maintain neutral pelvis and spine.



Breath in to prepare lifting your arms and breath out as you allow gravity to take your arms up and over past your head towards the floor behind you. Keep the front of the ribcage down and make sure the ribs do not flare. Using your thoracic breathing to knit the ribs together at the front and soften the breast bone down. 8-10 reps



Spine Curls – Aim to mobilise your spine whilst working from a strong center and works deep into the back of the legs and the bottom muscles (glutes).




Breath in to prepare, scoop and hollow and draw up the pelvic floor. Breath out to move. Tilt the pelvis and imprint the lower back into the floor; wheeling the pelvis, continue to lift your spine, bone by bone until you just have the lower border of your shoulder blades on the floor. The front of the ribcage is flat and you have length through your waist from your breastbone down to the pubic bone at the front.

Breath in here and breath out to lower down, bone by bone, from the upper back first, then the lower then the pelvis and tailbone last, increasing your segmental movement of the spine. 8-10 reps



Hip Rolls Aim – Mobilise the lower back whilst working from a strong centre and strengthening the waist muscles.




Start position- Laying on your back, knees bent with your feet on the floor and arms at shoulder height, reaching out to the sides.





Breath in to prepare, breath out as you scoop and hollow your tummy muscles and rotate your knees and pelvis over to one side keeping your shoulder blades grounded on the floor. Keep the ribs closed at the front by softening the breast bone down and keeping the front of the ribcage down. Allow the legs to be heavy and tailbone heavy. Breath in to prepare, scoop and hollow and breath out to bring the back of the ribcage, the lower ribs, lower back, pelvis and then knees back to start position. Alternate sides. 8-10 reps



Knee folds with leg slide – Aim – Working from a strong center to stabilise the muscles surrounding your pelvis and working your pelvic floor muscles. Making sure you maintain neutral pelvis and spine as you knee fold. 8-10reps.



Start position – laying on your back and feet hip width apart with knees bent. Neutral pelvis and spine.



Breath in to prepare. Breath out to stabilise (scoop and hollow tummy muscles and pelvic floor) then slide one leg away. Hold. Breath in, stabilise, breath out to slide the leg back in bringing the leg into a knee fold by peeling the heel and then the toe of the floor bringing your leg at a right angle over your hip joint. Then repeat with the other leg. NB. Make sure there is no shift in the lower back and that the tummy muscles do not bulge.



Chalk Circles – Aim – Working on stretching out chest muscles. Improving posture. Mobilising upper back shoulders and ribcage and reducing tension in lower back.



Start position – side lying with knees bent at right angle and arms in front of your body in line with your chest.



Breath in as you raise your top arm up towards your head and breath out to rotate your head, neck and ribcage as you circle your arm around your body, past your hips back to start position. NB keep your hips stacked and facing forwards. Only upper body moves.



Side lying leg series – Aim. To strengthen your stabilising muscles around the pelvis and hips. Tone your legs and bottom.



Start Position. Laying on your side with your knees bent at right angles and the top leg straightened in line with the rest of the body.



Leg forwards and back – 8 reps. Breath in as you lengthen and bring your leg forwards (make sure your upper body and lower back does not move) Breath out to take the leg back. Everyone’s range is different. When pregnant keep the range small and focus on stability and hug the baby with your abdominals. Working on control.



Leg Lift and Lower – 8 reps. Your top leg is straight in line with the rest of the body and bottom leg bent. Raise your leg up in the air a few inches and lower back so that it is in line with your hip (not below)



Leg Circles – 8 cycles. Start position as above. Circle your top leg clockwise 5xs and then anti clockwise for 8xs. Imagine you are circling your leg around a tennis ball. Work from the hip.



Oyster – 16xs. Start position side lying with your knees bent at 60 degrees and your feet, hips and shoulders in a straight line. Imagine you have a wall in front of you. Lift your top knee so that it raises up against your imaginery wall. Keep your hips stacked and shoulders. Squeeze the soles of your feet together at the top of the movement and slightly squeeze your bottom muscles. Then bring the knee back to start position. You should feel this under the crease of the buttock on that side. Look at your alignment if you do not feel this.



100 – Aim – Works deep into the abdominals as you stabilise your pelvis, increase your circulation by beating the arms working from the back of the shoulder blades whilst being stabilised here too. Variations of this when pregnant, is to do with your upper body on an incline and being supported by cushions. Alternatively, to do with your head down and not in a curled up position (advisable for 3rd trimester)



Double knee fold with the correct breathing! Imprint your lower back when doing this. (Only up to the 2nd trimester. Single knee fold past this stage!) Then go into neutral with your pelvis and spine. Breath in for five as you beat the arms and breath out for five keeping the arms beating. N.B the arms should be straight working from the back of the shoulder blade and keep the front of the ribcage down. Do this working up to 100 beats of the arms. Then stop beating the arms and knee fold down and stretch arms and legs out together and relax. Nb past 3rd trimester I advise to do arms beating with single knee fold for ten beats then swap to other leg. Working on shoulder stability and also pelvic stability



Single leg stretch – Aim to stretch out the back of the leg and work from a strong center. Start position – laying on your back in neutral pelvis and spine. Feet hip width apart.



Pregnancy version – with cushions supporting your upper body and being raised on a incline (up to second trimester only). Alternatively do with your head down and have the leg straighten to the ceiling as your other leg comes into your chest – read below.

Double knee fold with stability. Curl up as you lengthen one leg away(or keep head on the floor and straighten the leg to the ceiling) and hug the other knee in towards the chest maintaining length through the waist and keeping the tail bone heavy. As you hug the knee in reach to the outside ankle with the outside hand and placing the other hand on the inside of the knee. Alternate this movement with arms and legs working on your co –ordination and improving stamina and strength. Do 16 repetitions and then come out of the knee fold with stability and uncurl. N.B look down the whole time at the belly button, keep the shin parallel to the floor as you hug the knee in. Bring the elbows out to the sides to stretch the chest.



Window Arms Aim – Mobilise your shoulders and opens out the chest whilst stretching the upper back. Start position on your back, your knees are bent with your feet on the floor and your arms in the air level with your chest. Palms are facing away from you.



Breath in to prepare, breath out as you bend your elbows at right angles to the side of you, level with your shoulders. Breath in to rotate the arms back from the top of the shoulder maintaining the right angle. Breath out rib cage closure as you send your arms over your head behind you. Breath in to return your arms back to start position. Continuous movement. Repeat 8-10 times.



Diamond Press – Aim Strengthens your deep stabilising muscles of the shoulder blades. This improves posture and aids upper back strength, reducing back pain and tension around the upper shoulders.



Sitting against the wall with cushions behind your back. Have your hands in front of you in a diamond shape on your forehead with your elbows bent. Breath in to prepare and breath out as you slightly push your hands forwards away from your head (keeping length in the back of your neck) and lengthen your elbows out to the sides. As you do this, think of opening up through the collar bones and shining your chest to the ceiling. Hold. Breath in to prepare and pelvic floor draws in and breath out to release and move back to start position. N.B you should feel this between the shoulder blades and it is subtle! Repeat 8-10 times



Side Reach Standing.



Breath in as you float one arm up to the ear and then reach over to the side. Breath out to return. You are aiming to keep the spine in alignment as you reach over and making sure the ribs do not flare at the front as you reach over. Think of more height as opposed to how far over you can go. Lift and lengthen in the waist! 8-10 reps



Waist twist Aim – To increase your rotation in your upper back and works your waist.



Start position – standing with your arms in front of your chest one forearm on top of the other. Stand tall through your spine.



Breath in to prepare and breath out to rotate initiated with your eyes your head, neck and then thorax. Breath in to prepare and breath out as you reverse the movement back to start position. Repeat 8-10 times each side. N.B Keep your hips facing forwards and make sure your arms stay in front of your chest.



The Cat with pelvic floor release.



Aim – To stretch your back and engage your pelvic floor and tummy muscles to support your back. Pelvic floor release in preparation for birth.



Start position – On all fours. Shoulders in line with your hands and hips directly over your knees.



Breath in to prepare and breath out as you pull your pelvic floor in, hug your baby with your tummy muscles and tuck your tail bone under. Keep tucking your tailbone under as you flex your lower back, then your mid back, upper back, neck and head. Hold in a c shape in your spine. Breath in and breath out as you lengthen your head and tailbone simultaneously to start position and release your pelvic floor as you sit back on your heels, with your knees separated and release your pelvic floor. Your arms are stretched in front of you as your head is down and hips to the ceiling. Come back to start position and repeat 8xs.



Sliding down the wall or squats against the wall



Aim – strengthen your leg muscles and also get pelvic floor release for birth.



Start Position standing with your feet a little away from the wall. Pelvis and spine in neutral. If you have a deep curve in your lower back. In print your lower back into the wall.



Breath in to prepare and breath out as you slide down the wall keeping neutral in your spine and pelvis or keeping stability. The legs should be at a right angle. Release the pelvic floor as you slide down the wall. Hold, Breath in and breath out as you pull the pelvic floor in and slide up the wall back to start position. Imagine you are being lifted up from the waist as you return and engage your tummy muscles to help you return to start position.



Any questions please do not hesitate to contact me



Rosa x
Disclaimer : By excepting this routine you are taking full responsibility for your health in doing these exercises unsupervised and pilatespluswellness Rosa Whitehead, is not responsible for any injury occurred when doing these exercises. Please make sure you have attended some of the pregnancy pilates classes before undertaking any of the exercises.

Pilates plus fitness 5 day bootcamp - Clapham common sign up! 5 spaces.

Pilates plus fitness circuits includes 30 minutes of Pilates and 30mins of Personal training.  This a small group session so more like group personal training than a class. Hence, save money and get the same benefits of personal training sessions with pilates combined. No more than 5 per group.

Start date. 21st November. 5 day bootcamp indoors in the big hall St Marys Church. 
You will see your fitness improve in a week!
Achieve inch loss and lose weight.
Be motivated and inspired working with the group. 
Have a weekly session ongoing as a option or on line fitness programme.
We will use the blog to monitor your progress. 
Log here what you eat and drink so that it keeps you on track and gets better results working with the group and most importantly, makes you accountable for your own results.

5 clients per personal training group.  630am start.  £25/hr. £125 for the 5 day course.
You will also receive FREE monitoring coaching wheel tailored to your fitness and health goals
FREE dropin Pilates class of your choice
20% discount on any retreats booked in the future.

Weekly group Personal training/Pilates sessions will run thereafter every tuesday if there are 5 or more interested 630am.

If you know anyone interested please spread the word.
Thank you very much.
Rosa x
http://www.pilatespluswellness.com/
Mob 07879637733

Thursday 27 October 2011

Free Pilates class to all those who comment on my blog and follow :)

Hi Everyone,

Inorder to spread the word and help you all experience what Pilates can do for you in your body and mind I am offering a free Pilates session to those who follow my blog and put a question or comment for me to help you all further with your health and fitness.  Please view the class timetable.  This offer is subject to availability and offer ends dec 17th 2011.  Pilates classes in Clapham, Pilates classes in Balham, Pilates classes in Battersea.  Inorder to put a comment you need to just set up a blog account and log in which takes 2mins. Alternatively email me your question and I will post and just follow me on the blog. Thank you very much for your support and helping me expand the service to provide more pilates classes for you and supplying great teachers.

If you are interested in indoor pilates pluscircuits bootcamps please let me know.  if there is enough interest I will set a week bootcamp up for november :)

Classes on offer:

Tuesday 7pm Beginner Pilates in Clapham
8pm Intemediate/advanced Pilates in Clapham
Thursday 7pm Pregnancy pilates in Clapham
8pm Mixed Ability Pilates in Clapham,
Friday 7am Mixed Ability Pilates in Clapham
Saturday Pilates for men in Clapham 8am
Monday 0930 Intermediate/advanced Pilates in Balham
Monday 1030am Beginner Pilates in Balham
Saturday 10am Pregnancy Pilates in Battersea

Please if you have any injuries let the teacher know before attending any class. If you would like 1:1 pilates/personal training to help you specifically with your individual needs just let me know. rosa@pilatespluswellness.com http://www.pilatespluswellness.com/

Tuesday 25 October 2011

5 Healthy habits for weight loss!

1) Have a no eating after 7pm rule, or at least cut carbs out from 5pm.  High Protein with as many vegetables as you like will help you feel full and metabolise fat as opposed to storing it!

2) Drink at least 500mls of water 20mins before each meal so that you feel fuller and also do not mistake thirst for hunger!

3) Do your cardio routine early in the morning before breakfast if possible?  If you drink coffee, having your one cup of coffee first thing before exercise will also help speed up your metabolism and burn fat.  NB.  20mins min of cardio before the fat reserves are hit.  Interval training is the best method to shock your body and increase fitness and stamina.  Plus you will burn more calories.

4) weight training is the best to increase your metabolism.  I highly recommend at least 3 sessions a week even for a quick circuit format of only 20mins.  Work different muscle groups so that you are working non stop and other muscles are resting whilst you are working other muscle groups.  This is a time efficient method, effective and great for fitness.  Contact me if you want a routine or any 1:1 personal training sessions. Or any questions you may have please post on my blog. rosa@pilatespluswellness.com

5) At the end of your run or weights session do pilates for your core, plus for inch loss.  This will also help you stretch out, feel relaxed yet energised for the day.  It only needs to be 15-20mins a day.  Or fit the pilates in before bed.  Our lives are hectic and busy, but it is making time and valuing your time for you and your well being.  Everyone, can make time if they want to and if it is important to you?  If anyone wants any help with motivation, time management or coaching please let me know. rosa@pilatespluswellness.com

I hope this is helpful and I will post routines and also results from clients to help keep you all motivated.  Pilates classes are run in Clapham, Pregnancy pilates in Battersea, Pregnancy pilates classes in clapham.  Also Pilates classes in Balham. 

If you want corporate Pilates classes in your workplace please let me know and I can organise this for you.
http://www.pilatespluswellness.com/

1:1 personal training and also Pilates and coaching sessions are run in South london and central london.

Happy training and let me know how you get on with your progress?

Monday 24 October 2011

Pilates Hypnobirthing and Life Coaching Workshop sunday 20th November.

Hi Everyone,

Dr Deborah Kerslake and myself have devised a workshop for parents to be to help ladies during their birth stay calm and in control and not tense up with pain. Being able to remain relaxed will mean you will be working with your body not against it and also possibly have a faster labour too.  Dr Deborah Kerslake will explain more about this to you.  We have a cd for you to listen to daily which is a hypnosis/meditation cd to help you in preparation for your birth.  If partners want to join you for our workshop that would be very beneficial for them inorder to help you during the birthing process and understand whats going on . Also they will have lots of learnings for themselves to help them manage stress levels, exercises to help with stretching and mobilisation and also be able to support you more and be more involved in the birthing experience.

We will also be doing a series of meditations/group hypnotherapy to help you generally with your vital health, confidence and also working on not having to control everything in life and being a more relaxed and calm person.  You will feel more energised, calm, motivated, creative and generally happy and inspired, after your day with us.

We have two Pilates sessions through out the day, tailored to Pregnancy Pilates based in the Clapham/Balham area (venue to be confirmed)
3 group meditations/hypnosis including the hypnobirthing
Life coaching session to look at where you are now and where you want to see your life in the next year and how you want it to look like.  We will do a group hypnosis to imbed this into your subconcious mind.  This is a really great session to share with your partner and an experience that encourages growing together and sharing experiences together and supporting each other to make the best life for you and your baby possible.

This is a really great fun, innovative day.  It is insiteful, relaxing, fun, inspiring and motivating. Many hypnobirthing workshops run over a course, but we have devised the FREE cd so that you listen to this daily and therefore you will save money and time by being able to do our course in the day and then listen to the cd in the comfort of your own home.  There are also pregnancy pilates classes running in clapham and also Pregnancy pilates classes in Balham to help keep you on track http://www.pilatespluswellness.com/

Discounted life coaching sessions are also available with this offer 20% discount.  Visit the website for more information .

£75 discount price (reduced from £90 as a special November promotion! limited spaces available 15 per group.
10am-4pm
sunday 20th november

Contact Rosa for more information.
For further promotions and information and if you want to join our mailing list, simply click on the page on our home page of the website to log your details.

I look forwards to hearing from you and if you have any friends/collgeaues who may be interested please forward this message on to them.

Have a good day.
Rosa

Sunday 23 October 2011

Pilates classes in Clapham/Pilates classes in Balham - Daily routine for clients

Hi Everyone,

Here is a daily routine for you to follow to do as well as the classes as doing the sessions once a week is great.  However, making the exercises your daily routine will make a huge difference to your body and also how you feel in your mind.  The list of exercises are for non pregnancy below.  The pregnancy Pilates exercises will be posted tomorrow for pregnancy pilates clients coming to pregnancy pilates classes in Clapham and also pregnancy pilates classes in Battersea.

Pilates Exercises




8 Principles of Pilates



Alignment – You will build an awareness of the correct alignment of your spine and also the joints in your body. Your posture will improve.



Breathing – In Pilates we use thoracic breathing to help maintain our core stability and to massage our internal organs. Generally we breath in to lengthen the spine and breath out to stabilise. For beginner exercises we always breath in to prepare, breath out as we scoop and hollow our tummy muscles and pelvic floor and then move. Use this method throughout.



Concentration – Focusing on what you are aiming to achieve and feeling the connections in your body.



Relaxation – Relaxing the body and mind to help with wellness and the release of tension.



Co-ordination – Progressing the moves so that you develop your co –ordination and improve the body mind connection.



Flowing movement – Developing the correct movement patterns in the body to progress to flowing movement of one exercise into another.



Stamina and strength – With the constant movement of progressively harder exercises you will build up cardiovascular stamina as well as stamina in your muscles. Strengthening weak muscles using Pilates as a methodology. Your inner core muscles will be strengthened to help your outer muscles do their job properly and not have to overwork.



Flexibility – Lengthening tight muscles will help prevent compensations in the body and also allow the correct alignment of the spine so that muscles are not potentially held constantly taught and can work more effectively.



Neutral Pelvis and Spine – Keeping the natural curves in the spine.



Find your neutral when you are laying on your back with your knees bent. The back of your head, back of your ribcage and tailbone is heavy into the floor. Make a diamond shape between your two hip bones (asis) and your pubic bone. This should be parallel to the floor.



Pilates Exercises



All exercises are done laying on your back with your feet on the floor unless otherwise stated. Aim to do these exercises everyday.



Rib Cage Closure – Aim – To keep the front of the ribcage down as you stretch your arms over your head and maintain neutral pelvis and spine.



Breath in to prepare lifting your arms and breath out as you allow gravity to take your arms up and over past your head towards the floor behind you. Keep the front of the ribcage down and make sure the ribs do not flare. Using your thoracic breathing to knit the ribs together at the front and soften the breast bone down. 8-10 reps



Curl ups - Aim - works the deep abdominals and pelvic floor; whilst mobilising your upper back.





Start position - Laying on your back. With knees bent and feet on the floor. Hands interlocked behind your head with the elbows in the periphery of your vision. Pelvis and spine in neutral.



Breath in to prepare, Breath out as you draw in your pelvic floor and scoop and hollow your tummy muscles. Chin tuck as you slightly nod your head and curl up and over the breast bone so that you end up looking down at your belly button. (N.B the head is heavy in the hands and breath in to the sides of the ribs and back. Keep the back of the ribcage on the floor to prevent the ribs from flaring at the front)

Breath in to hold at the top and breath out to lower. 8-10 reps each side





Oblique Curl Ups – Aim – Works the sides of your waist and deep waist muscles, whilst improving your rotational movement.



As above, curl up to the centre but rotate from the breast bone bringing one shoulder blade off the floor as you rotate your ribcage away in opposition from your pelvis. Hold in this position as you breath in and breath out to come back to the center and lower back down to the start position. Alternate sides.8-10 reps each side



Spine Curls – Aim to mobilise your spine whilst working from a strong center and works deep into the back of the legs and the bottom muscles (glutes).



Breath in to prepare, scoop and hollow and draw up the pelvic floor. Breath out to move. Tilt the pelvis and imprint the lower back into the floor; wheeling the pelvis, continue to lift your spine, bone by bone until you just have the lower border of your shoulder blades on the floor. The front of the ribcage is flat and you have length through your waist from your breastbone down to the pubic bone at the front.

Breath in here and breath out to lower down, bone by bone, from the upper back first, then the lower then the pelvis and tailbone last, increasing your segmental movement of the spine. 8-10 reps



Hip Rolls Aim – Mobilise the lower back whilst working from a strong centre and strengthening the waist muscles.



Start position- Laying on your back, knees bent with your feet on the floor and arms at shoulder height, reaching out to the sides.





Breath in to prepare, breath out as you scoop and hollow your tummy muscles and rotate your knees and pelvis over to one side keeping your shoulder blades grounded on the floor. Keep the ribs closed at the front by softening the breast bone down and keeping the front of the ribcage down. Allow the legs to be heavy and tailbone heavy. Breath in to prepare, scoop and hollow and breath out to bring the back of the ribcage, the lower ribs, lower back, pelvis and then knees back to start position. Alternate sides. 8-10 reps



Knee folds – Aim – Working from a strong center to stabilise the muscles surrounding your pelvis and working your pelvic floor muscles. Making sure you maintain neutral pelvis and spine as you knee fold. 8-10reps.



Breath in to prepare. Breath out to stabilise (scoop and hollow tummy muscles and pelvic floor) then knee fold one knee up peeling the heel and then the toe of the floor bringing your leg at a right angle over your hip joint. Then repeat with the other leg into a double knee fold. Make sure there is no shift in the lower back and that the tummy muscles do not bulge as you knee fold the other knee in. If they do stick to alternating the single knee folds.



100 – Aim – Works deep into the abdominals as you stabilise your pelvis, increase your circulation by beating the arms working from the back of the shoulder blades whilst being stabilised here too.



Double knee fold with the correct breathing! Curl up as you place your arms by your sides. Breath in for five as you beat the arms and breath out for five keeping the arms beating. N.B the arms should be straight working from the back of the shoulder blade and keep the front of the ribcage down. Do this working up to 100 beats of the arms. Then stop beating the arms and curl back down and unfold the knees with stability and stretch out your whole body to release.



Single leg stretch – Aim to stretch out the back of the leg and work from a strong center. Also working into the deep neck flexors to help improve posture.

Double knee fold with stability. Curl up as you lengthen one leg away and hug the other knee in towards the chest maintaining length through the waist and keeping the tail bone heavy. As you hug the knee in reach to the outside ankle with the outside hand and placing the other hand on the inside of the knee. Alternate this movement with arms and legs working on your co –ordination and improving stamina and strength. Do 16 repetitions and then come out of the knee fold with stability and uncurl. N.B look down the whole time at the belly button, keep the shin parallel to the floor as you hug the knee in. Bring the elbows out to the sides to stretch the chest.



Window Arms Aim – Mobilise your shoulders and opens out the chest whilst stretching the upper back. Start position on your back, your knees are bent with your feet on the floor and your arms in the air level with your chest. Palms are facing away from you.



Breath in to prepare, breath out as you bend your elbows at right angles to the side of you, level with your shoulders. Breath in to rotate the arms back from the top of the shoulder maintaining the right angle. Breath out rib cage closure as you send your arms over your head behind you. Breath in to return your arms back to start position. Continuous movement. Repeat 8-10 times.



Diamond Press – Aim Strengthens your deep stabilising muscles of the shoulder blades. This improves posture and aids upper back strength, reducing back pain and tension around the upper shoulders.



Lay on your tummy with your feet in parallel and scoop and hollow tummy muscles in. Breath in to prepare and breath out as you lift your head(keeping length in the back of your neck) and lengthen your elbows out to the sides keeping them on the floor. Hold. Breath in to prepare and pelvic floor draws in and breath out to release and move back to start position. N.B you should feel this between the shoulder blades and it is subtle! If you feel it in the lower back you have either lifted too high or you need to tuck your pubic bone into the floor to lengthen out the lower back. Repeat 8-10 times

Side lying leg series – Aim. To strengthen your stabilising muscles in the pelvis. Tone your legs and bottom.



Chalk Circles – Aim – Working on stretching out chest muscles. Improving posture. Mobilising upper back shoulders and ribcage and reducing tension in lower back.



Start position – side lying with knees bent at right angle and arms in front of your body in line with your chest.



Breath in as you raise your top arm up towards your head and breath out to rotate your head, neck and ribcage as you circle your arm around your body, past your hips back to start position. NB keep your hips stacked and facing forwards. Only upper body moves.



Side lying leg series – Aim. To strengthen your stabilising muscles around the pelvis and hips. Tone your legs and bottom.



Start Position. Laying on your side with your knees bent at right angles and the top leg straightened in line with the rest of the body.



Leg forwards and back – 8 reps. Breath in as you lengthen and bring your leg forwards (make sure your upper body and lower back does not move) Breath out to take the leg back. Everyone’s range is different. keep the range small and focus on stability rather than how far the leg can go. Working on control.



Leg Lift and Lower – 8 reps. Your top leg is straight in line with the rest of the body and bottom leg bent. Raise your leg up in the air a few inches and lower back so that it is in line with your hip (not below)



Leg Circles – 8 cycles. Start position as above. Circle your top leg clockwise 5xs and then anti clockwise for 8xs. Imagine you are circling your leg around a tennis ball. Work from the hip.



Oyster – 16xs. Start position side lying with your knees bent at 60 degrees and your feet, hips and shoulders in a straight line. Imagine you have a wall in front of you. Lift your top knee so that it raises up against your imaginery wall. Keep your hips stacked and shoulders. Squeeze the soles of your feet together at the top of the movement and slightly squeeze your bottom muscles. Then bring the knee back to start position. You should feel this under the crease of the buttock on that side. Look at your alignment if you do not feel this.







Side Reach Standing.



Breath in as you float one arm up to the ear and then reach over to the side. Breath out to return. You are aiming to keep the spine in alignment as you reach over and making sure the ribs do not flare at the front as you reach over. Think of more height as opposed to how far over you can go. Lift and lengthen in the waist! 8-10 reps



Waist twist Aim – To increase your rotation in your upper back and works your waist.



Start position – standing with your arms in front of your chest one forearm on top of the other. Stand tall through your spine.



Breath in to prepare and breath out to rotate initiated with your eyes your head, neck and then thorax. Breath in to prepare and breath out as you reverse the movement back to start position. Repeat 8-10 times each side. N.B Keep your hips facing forwards and make sure your arms stay in front of your chest.



Any questions please do not hesitate to contact me.  rosa@pilatespluswellness.com http://www.pilatespluswellness.com/



Rosa x



Disclaimer : By excepting this routine you are taking full responsibility for your health in doing these exercises unsupervised and PilatesPlusWellness Rosa Whitehead, is not responsible for any injury occurred when doing these exercises. These exercises are for clients already attending sessions/classes and familiar with the exercises already. If anyone wants a 1:1 session to help them further or wants to book into a class please contact me.

Saturday 22 October 2011

Pilates for Inch loss - Pilates in Clapham/Pilates in Balham/Pilates in Wandsworth

It is great to see the inches drop off when training clients and know that Pilates is a definite that will give these results.  By working on the internal muscles and lengthening muscles and strengthening at the same time, a more agile, lean physique is achieved.  Use Pilates to compliment your gym workout will really help you transform your body.  So weight training for weight loss to increase the metabolism and increase the muscles mass to burn fat.  Pilates to tone and streamline your body.  You will see inch loss especially around the ribcage area and tummy as well as hips and thighs. 

I have seen this regulary in all my clients who commit to doing the 1:1 routine set for them 5 times a week.  This is worked into their schedule and can be done.  There never is time you make time.  So decide how important it is to you to have a more mobile body, inch loss, de stress your mind, and have a routine to make time for you.  What ever it takes to give you momentum, commit to you.  Even if its 20minutes a day.  This will make a difference. 

If anyone wants any help with Pilates in clapham, Pilates in Balham, Pilates in Wandsworth just let me know.  There are numerous classes you can attend that I run and also I provide 1:1 pilates sessions in the area.  Mention my blog and I will offer you discount rates.

So remember, set routine, commit and think in your head what would be the consequences of not doing any exercise, not looking after your body, mind ... How do you think you would look, feel in 5 , 10 years time?  This will hopefully give you momentum to start your routine.  Its the starting thats sometimes the most challenging.  We are creatures of habit so once we have a routine it is easy to stick to.  Let Pilates and fitness be your routine and feel the benefits!  Have a great day.  If anyone has any questions please send me a email to rosa@pialtespluswellness.com for more information on Pilates classes in Clapham, Balham and wandsworth please visit http://www.pilatespluswellness.com/ or call or email. Mob 0787963773

Thursday 20 October 2011

Hypnobirthing and Pilates Workshops in Clapham/Wandsworth

Hypnobirthing and Pilates 3hr workshop  on scheduled sundays held in Clapham/Wandsworth area.


£45/per person. Partners are welcome to join us.

Venue: TBC, contact Rosa for details.

Time: 10am – 1pm.

Free Hypnobirthing cd – My beautiful birth – to listen to daily to help you

with a pain free birthing experience.

The hypnobirthing session with Dr Deborah Kerslake and a Relaxation stretching

Pilates session with Rosa, to get you in the best state to be able to fully benefit and

be receptive to the hypnosis session and course you will experience. You will walk

away feeling calm, relaxed yet excited about your birth. This course and CD will help

you feel calm and in control, help eliminate any fear of birth and your birth will be

hopefully calmer, you will be able to breath through any pain and cope better during

your birth.

Hypnosis for assisting with birthing is a powerful tool. It remind and reinforces the

mind to remain in a relaxed state where the mind can release pain and tension.

Imagine being able to enjoy a peaceful birth, feeling refreshed and in control. The

free CD that will be given to you on the course can be used to continue the training

and teach your body to deepen trance and to relax when needed. You can listen to a

CD during your childbirth to continue to guide you to a deeply relaxed and pain free

state. The

This session and the C.D. will teach your body to go into hypnosis quickly and easily.

It encourages you to find the wisdom of your body that knows how to have a

peaceful birth.

Hypnosis, gives you all the tools and techniques to feel comfortable, in control,

empowered and relaxed as you work with your body in childbirth.

Hypnosis is a naturally induced state of relaxed concentration - a state of mind and

body in which we communicate suggestions to our subconscious mind. This part of

our mind influences what we think, how we feel and the choices we make. It can

actually control pain.

Almost anyone who chooses to can reach deep relaxation and redirected focus.

When having your baby with Hypnosis, what you will experience is similar to the

daydreaming or focusing that occurs when you are engrossed in a book or staring at

a fire. You will be conversant and in good spirits, totally relaxed, but fully in control.

You will be aware of your body's contractions but will be able to determine the extent

to which you feel the surge. You will experience your birth in an atmosphere of calm

relaxation, without fear and tension that cause pain. Your body's natural anaesthesia

(endorphins) will replace the stress hormones that create pain.

In primitive cultures many women still have relatively pain free births, one of the

explanations for that is that they remain relaxed and view the process as natural and

wonderful (the whole tribe is with them and excited for them. They are the centre of

the universe for a while, the main event, the most important person) and this reenforces

the positive and joyful aspects of bringing a new life into your world

To book please email rosa@pilatespluswellness.com Or call mobile 07879637733

www.pilatespluswellness.com

Wednesday 19 October 2011

Pilates Meditation and Life Coaching Workshop - 10-4pm 20th November Book your place today!

Pilates/Group Coaching and Meditation Workshop


With Dr. Deborah Kerslake and PilatesPlusWellness - Rosa Whitehead

Sunday 20th November 2011

10am – 4pm

Book Today by contacting Rosa to reserve your space

www.pilatespluswellness.com

rosa@pilatespluswellness.com Mob 07879637733

Feel the connection with your Body/Mind and Spirit – Amazing Value! Normally 1hr with Dr Deborah Kerslake would be £95! Whole day workshop for just £75! Book Today!



The workshop will include Pilates and stretching class to energise and at the same time relax you for the day ahead. After Pilates and Stretching we will explore and explain how the mind actually works. Then we will go through a goal setting exercise to help clarify what it is that you’d like to achieve and by when; and create a few points that you can action immediately to achieve that end result. Finally, we will be doing a reflective process to cement this desired outcome into the unconscious mind – where all change happens. If we take control of our lives and thoughts and give our direction some focus and attention, it’s amazing how things can change for us.

If you don't know where you are going, you'll end up someplace else. Yogi Berra



The last part of the workshop is a section on meditation. What is meditation and how can it help you in everyday life?

To de-stress, calm and relax

To help you feel more positive and happy

To help you gain self control

To begin to design your future

To promote personal growth

To increase your health



We will explore different types of meditation

Use breath effectively and how that affects us

Learn to quietening the loud chattering mind

How to relax the body completely

How using visual imagery can improve our health

Doing the ‘Vital Health’ meditation for mastery of the body

Venue to be confirmed

12 spaces Available per workshop. £75 per person Book Today and Take Action

www.pilatespluswellnes.com rosa@pilatespluswellness.com Mob 07879637733

Monday 17 October 2011

Pregnancy Pilates in Clapham and Pregnancy Pilates in Balham

Why do Pilates for pregnancy?

To help with your pelvic floor and pelvic floor release in preparation for birth.
To help with relaxation
To tone and define your arms and legs and maintain good body image during your pregnancy and feel good in yourself.
To strengthen your legs in preparation for birth
To strengthen your upper back to improve posture
Stretch out tight muscles
Improve mobility in the ankles, feet and prevent swollen ankles and calves
To meet a network of other mums and have a energising combined with relaxing class and take time out for you.

Pregnancy Pilates in Clapham 7pm Thursdays St marys church hall sw4 7ap £90 for 6 week course. £15/hr. or dropin option £17/hr.
Pregnancy Pilates in Battersea 10am Saturdays Broomwood methodist church hall sw11 6bd. £90 for 6 week course £15/hr. or dropin option £17/hr.

Contact Rosa to join rosa@pilatespluswellness.com
http://www.pilatespluswellness.com/

Tuesday 11 October 2011

The Benefits of Pilates for Radiographers - Pilates in Clapham

Having been a Radiographer for twelve years I have a good idea of the stresses and strains we are under at times emotionally, physically and mentally. The purpose of this article is to bring to your awareness how you feel in your body and mind and how Pilates can help you in the workplace as well as help you look and feel more confident and good in yourself.



We are sometimes dealing with over booked lists, work loads, on call shifts where we are needed in five different areas at once and there is only one of us! We tend to deal with these situations very well and adapt to the situation because we have to. Even during the day with busy lists and having to juggle lots of different tasks at once. Stress can build up and sometimes we may not realise this is happening as we are so used to the situation we are in. Pilates is a really great exercise to help us de-stress and relax. By taking time out for you, it also makes you feel good too. We are always caring for others and thinking of them, especially if you also have a family to look after too. It is really important to recharge yourself emotionally, mentally and physically and take responsibility for yourself feeling good in your body and mind.



Many of us have suffered from back pain at some point with the positions we may have to get ourselves into doing mammograms, ultrasound or simply helping patients up from the table. It is vital for us to take responsibility of our own health and make sure we take time to look after ourselves to help prevent any back injuries or other injuries that may sometimes happen. By teaching your body what good posture is and developing your body awareness you will be really protecting yourself from risk of injury as well as looking and feeling better. What becomes a conscious effort will soon become a subconscious one and your posture will be better as well as any aches and pains reduced. Our inner core muscles tend to get a little lazy (such as the semi spinalis, multifidus, transverse abdominis….) as the outside superficial muscles get overworked (upper trapezius, quadrates lumborum…). We need to retrain them so that the muscle memory realise that the deeper core muscles should be taking their load also! The outer muscles will be able to switch off and on as they should do rather than being permanently over worked leading to injuries and pain.



Pilates will help you strengthen weak muscles at the same time as lengthening tightened muscles to allow your posture to naturally be held in a position that can be maintained and that is optimum for your body. Many of us like to do Cardio vascular fitness as a stress release and to get the endorphins flowing. By increasing your core stability and aiding correct movement patterns in the body, your performance in which ever sport or fitness activity you choose will be improved and the risk of injuries reduced.





Coming from someone whose concentration has not always been the best! I can vouch for the fact that Pilates will also help you with your concentration and focus as you have to really tune in to your body and the movements you are aiming to achieve. So if you find that your mind often wonders or your motivation is sometimes lacking I highly recommend that you try out your local class and see for yourself the huge benefits that Pilates will give you.



From someone who used to be into intense exercise I am hugely challenged by Pilates in my body and mind and it has helped me recover from an old injury to my back as well as giving me the shape and definition that amazed me. It is quite a pleasant surprise that you can get really great results in your body without having to slog it out in the gym as I used to. Health and Fitness are two different things and Pilates gives you both in a balanced and progressive way. I recommend that you go to a Body Control Pilates Teacher to make sure you get a high standard of teaching. Whilst still working part-time as a Radiographer at The Royal Marsden, I have set my business up running my own Pilates classes in Clapham and Wandsworth and find it really rewarding to help others feel better in their body and mind. Find out the benefits for yourselves and check out your local class. For further information on Pilates and health and fitness please visit www.pilatespluswellness.com for you reference. If you have any questions please do not hesitate to ask me and I can write the answer on my blog for you. I look forwards to hearing from you. Rosa
http://www.pilatespluswellness.com/
rosa@pilatespluswellness.com

Monday 10 October 2011

Corporate Pilates class of the day!

Hi Everyone,

just thought I would tell you all about the great corporate Pilates classs I ran in Victoria today.  After leaving my Morning Pilates classes in Balham, I dashed over to run the lunchtime class to help everyone feel energised and more focused for their afternoon ahead.

How can Pilates at Work help you?

Improves your concentration
Focusing on the breathing and movement helps us to de-stress, so great after a stressful or full on morning and to set you up for the afternoon ahead. 
Great time saver by being able to exercise during your lunch hour and get a full hour of strengthening exercise and being able to go straight back to work and feel energised and rejuvenated. The winter months are drawing in so our motivation to exercise after a tiring day at work tends to be sometimes lacking.
The ten minutes relaxation phase at the end of the session helps clients with their alertness and hopefully avoiding the lunchtime dip.  Hence, more productivity at work.
Moving our bodies and toning and stretching out helps us improve our core stability, reduce back pain and ease tension in the neck and shoulders, which we can sometimes get from poor posture or from sitting at a desk all day. 

So if you want lunchtime Pilates classes in Clapham, Pilates in Balham, Pilates in Wandsworth or Pilates in the City/victoria just let me know and I will book a slot for you all.  £75/hr discount corporate rate.  Whether there is a class of 12 or 2. Let me know if you want to join:)

Rosa x
http://www.pilatespluswellness.com/
Rosa@pilatespluswellness.com

Evening Pilates in Clapham
Morning Pilates in Clapham/Balham/Battersea if corporate classes are not for you.

Sunday 9 October 2011

PilatesPlusWellness- Promotions/Discounts and Whats New!: Pilates in Clapham,Pilates in Wandsworth and Pilates Classes in Balham

PilatesPlusWellness- Promotions/Discounts and Whats New!: Pilates in Clapham,Pilates in Wandsworth and Pilates Classes in Balham

http://www.pilatespluswellness.com

Pilates in Clapham,Pilates in Wandsworth and Pilates Classes in Balham

Whats New?

Pilates in Clapham for Men

When? 8am Saturday

Where? St Marys Church Hall, 8 Clapham Park Road, sw4 7ap, Clapham Common (The hall is on alphonsus road around the corner from the church.

Why? To tailor a class to Mens Physique and to get maximum results for you! |
You will stretch out tight chest muscles,
Improve mobility in your shoulders and strengthen weak back muscles,
Stretch out tight hip flexors from sitting at a desk,
Strengthen and tone your core and deep tummy muscles ( you will see an improvement in your abs/sixpack)and lose inches around your waist.
Strengthen pelvic stabilising muscles (glutes ) so the lower back and other muscle groups do not have to over work and can do the job they are meant to do.
Stretch out your whole body helping with tight muscles in your back and hamstrings and hips.
You will also improve your fitness as this class is designed for you to work hard and build stamina and strength. It is a class that will flow and you will see results be motivated and improve within 4 weeks!

Contact me to join rosa@pilatespluswellness.com 6 week course costs £90 - £15/hr. Drop in sessions cost £17/hr. Bring a friend and get special discount on your first course £72 instead of £90. Only 8 per class maximum.