compound workout

A compound workout uses complex, or layered, moves to create powerful, effective exercises which can be adapted to suit you.

kettlebell triceps extension

In a nutshell, you will start with a basic movement (eg. a squat) and then layer in extra movements (eg. a calf raise and shoulder press) to increase the load on your body. By working-out in this way, you will increase your heart- & breathing-rate and add extra work to your muscles and bones, whilst decreasing the amount of time you need to exercise for. If you are time-poor, this style of workout is ideal for you!

The other great advantage of a compound workout is that because there are layers added-on, you can easily adapt it by taking away (or replacing) anything which doesn’t feel right for you, without having to miss out on a whole exercise.

For example, in the case of squat, calf raise & shoulder press:

  • if you had an issue with your shoulder, you could continue with squats & calf raises but leave out the shoulder press; or you could substitute a biceps curl in place of the shoulder press
  • if your feet were not comfortable with calf raises, you could do just a squat & shoulder press; or you could do a squat, shoulder press & triceps extension

The key to layering in movements is to find ones which flow together fairly easily so that the workout doesn’t feel awkward to do, but other than that, the only rule is to listen to your body and change anything that doesn’t feel right for you. And don’t feel that every exercise has to be a compound one – mix in a few simple exercises too for more variety.

I’ve put together a simple compound workout to get you started and I have filmed all the exercises, to go with the notes below, so that you can see how they look. You can find a pdf version here

Compound workout:

  1. squat, calf raise & shoulder press – start with your weights by your shoulders; sit into your squat to begin and then as you stand rise up onto the balls of your feet and press your weights towards the ceiling; bring your heels to the floor and lower the weights back to your starting position before starting on your next squat
  2. diamond push-up – this is a variation to target your triceps, but you can change to a wider push-up or a standard narrow push-up if you prefer; focus on your range of movement and adjust your position to allow a deep push-up
  3. alternate forward lunge and row – have your weights at your sides; step into a long, deep lunge, pressing your front heel on the floor with both knees bent; bring your chest to your thigh if you can before starting your row; the longer and lower you go into your lunge, the more energy you will use to come back to standing; reverse lunges are a little easier and are also kinder on sore knees so try those if you need to
  4. walk-out to stand – start as if you were about to perform a gymnastics floor routine; say ta-dah if it amuses you to do so; bend forward and walk your hands along the floor until you are in a full plank position; hold for 2-3 seconds; walk your hands back towards your feet, bend your knees & stand; ta-dah; repeat (NB if your body doesn’t like the motion of going up and down in this way, either come down to the floor and stay in a plank position for the whole time or miss this move out altogether)
  5. repeater reverse lunge to knee lift & hold (x each leg) – I love single leg work because it really loads the big muscles in your standing leg; go as slow as you can on this for extra core-control and as a contrast to the next exercise which will ideally be fast & light; step back into your lunge position; as you come back to standing bring the knee up to hip height; try to step straight into your next lunge without tapping your foot back to the floor; add a tap down in between if you are feeling unstable
  6. knee/tap repeater (x each leg) – this is a sped-up version of the move above, without the lunge; you will need to lean slightly forward to keep your weight on your standing leg; try not to transfer your weight back into the tap; go as fast as you can without losing control
  7. upright row and front raise – in the upright row make sure your elbows lift higher than your hands; in the front raise maintain a neutral posture through your torso – ie. no arching in your lower back and no flaring of your ribs

Watch me doing all of the moves in the video here:

I added some afterthoughts on push-ups here:

As always:

  • spend some time mobilising and warming-up your body before you begin your workout
  • pay attention to your body and change anything which does not feel useful for you
  • either use a timer for each exercise or count repetitions – whichever you prefer

Please ask if you have any questions at all

Jx

(this workout is  aimed at regular tmf clients but it is generally suitable for everyone; however, if you are new to exercise, recently post-natal,  or have any health concerns please seek medical advice or professional guidance before embarking on a new exercise routine)

how can I get a flat tummy?

Possibly the most common question I get asked is along the lines of: ‘how can I get a flat tummy?’ or ‘what exercises will make my tummy smaller?’ so with that in mind I’ve recently been using some core-focused workouts with PT clients and in my HI-LI fitness circuit class, and I thought it might be something you would like to try out at home.

I’ve filmed the exercises, to go with the notes below, or you can find a pdf version (which includes the video links) here.

Before I go into the exercises, it is important to mention that there are many things that can affect the appearance and function of our tummy/abdominal wall, including:

posture:

The tilt of your pelvis has probably the biggest influence on the look and feel of your belly.

(graphics credit: www.burrelleducation.com)

In a neutral pelvis position, there will be a supporting length & tension in the muscles and other soft tissues in the front and the back of the body. When the pelvis habitually tips forward into an anterior tilt (shown above), the soft tissues in body will lose this ideal synergy resulting in:

  • an increased lordosis in the lumbar spine, with shortened and tight muscles in the lumbar area, the front of the hips and the front of the thighs
  • added pressure from the internal organs which are also tilted forward causing a protruding belly & lengthened and weakened muscles in the abdomen and backs of the thighs

There are many factors which can contribute to an anterior tilt, and it is often not enough to simply create a conscious tilt in the opposite direction. Massage, stretching and the use of trigger point balls may be needed to address the imbalance, along with improved postural awareness and appropriate, well-executed abdominal exercises.   

stress:

It is well-documented that stress hormones can cause your body to store belly fat and it therefore stands to reason that managing your long-term stress levels can make a positive difference. Activities such as leisure walking, sleeping, going off-line, spending time with people we love and restorative exercise (eg Pilates, yoga, stretching, meditation) can all play a pivotal role in our total well-being & they are definitely something to consider if you think that stress might be contributing to your unwanted tummy. For more on this subject read here.

nutrition:

It goes without saying that what you are eating will play a part! If you are feeding your body with poor or inappropriate nutrition, or you have uncontrolled dietary issues that causing bloating & distension of the tummy wall, no amount of exercise is going to be the solution. Be honest with yourself about your eating habits and seek professional help from your GP or a nutritionist if you have concerns in this area.

Of course there may be other issues to consider so please seek appropriate advice if you think it is what you need. Once you have ruled out and addressed any issues, here are some exercise suggestions that may be helpful in strengthening your core muscles.

As usual, start with a few minutes of simple mobilisations and warm-up movements before you begin the exercises; if you are adding these exercises on at the end of a general workout, you will already be warm to start with.

NB not all the exercises I have included are going to be right for every body.

Pick up the exercises at the level that is right for you at the moment – harder is only better if your body can support the extra load; easier is often the best place to start. I will show various options and use different equipment – please decide what is best for you (ie best for you = the one you can do without compromising the integrity of your tummy wall).

Rest when you no longer feel that the exercise is working the right area of your body (eg. if your legs feel like they are doing all the work or your neck muscles are feeling tense). And don’t do anything that doesn’t feel right for you.

Core circuit:

  1. Upright kneeling front raise – kneel on something comfortable, tuck the toes under and lengthen the spine; avoid moving backwards as you lift your arms; think of keeping a connection between the ribs and the pelvis throughout the movement; breathe
  2. Kneeling or incline push-up – use an incline position against a wall or kitchen worktop or come to the floor in a box or ¾ position; maintain a long spine and neutral pelvis throughout; breathe out as you come back to the start
  3. Shoulder bridge hold with arm extension – keep a connection between the ribs and the pelvis (ie. avoid lifting the ribs to the ceiling as the arms go overhead); take the shoulder bridge away if you need to; breathe
  4. Side plank – choose the best variation for your body; maintain a long spine and neutral pelvis throughout; avoid holding your breath
  5. V-sit hold or pulse – you want to feel your sit-bones sinking into the mat whilst keeping a long spine and neutral pelvis throughout; avoid holding your breath; legs, neck & shoulders need to stay relaxed & free of tension
  6. Supine running legs OR leg scissors – lie face-up with legs bent and feet flat on the floor; find a neutral spine; bring the legs into a table-top, lifting one leg at a time and maintaining neutral spine (you can imprint the spine if you need more stability); control the size and speed of your movements so that you can maintain stability through the torso; change to a single leg variation if necessary
  7. Supine leg circles – lie face-up with legs bent and feet flat on the floor; find a neutral spine; extend the legs to the ceiling, lifting one leg at a time and maintaining neutral spine (you can imprint the spine if you need more stability); control the size and speed of your movements so that you can maintain stability through the torso; change to a single leg variation if necessary

Watch me doing all of the moves here (with apologies for the slightly mad hair this morning!):

I added some afterthoughts on push-ups here:

As always, find exercises which are suitable for your body & please ask if you have any questions at all

Jx

(this workout is  aimed at regular tmf clients but it is generally suitable for everyone; however, if you are new to exercise, recently post-natal,  or have any health concerns please seek medical advice or professional guidance before embarking on a new exercise routine)

barre, core & stretch workshop

I am hosting a 2-hour barre, core & stretch workshop on Saturday 9th March, designed for busy women who really need to take a bit of time out to stretch, move and lie on the floor!

This session is suitable for any woman, regardless of fitness level, shape or age. If you feel like you spend most of your time looking after the rest of the world, this session is perfect for you.

Book your space today and join us for a gentle, restorative start to your weekend, followed by cake!

  • venue: The Old School Hall, Back Road, Sandhurst, Kent
  • date: Saturday 9th March 2019
  • time: 9.30am-11.30am
  • cost: £16
  • value: a Saturday morning just for you…? priceless!

Book your place here

legs up the wall

I’m pretty sure I’ve written about this before but now that I actually have a wall I can use for this pose I thought I’d do it again with some photos (and a video) to show you how good it feels!

Last weekend I found myself unexpectedly hit by some grief and the sadness became quite overwhelming in a way that it hasn’t been since last October. I felt immobilised and I wasn’t sure how to get moving again. It never ceases to amaze me quite how grief can have such a physical impact…

Long story short, when I eventually got around to having a shower, I realised that I had recently (accidentally) created a space in my workout room where I could comfortably lie with my legs up the wall. I also remembered that I had a stash of ‘spacemasks’ which had been waiting for just this moment, so I put the two things together and did this:

There is something so gently restorative about giving your weight to the floor, closing your eyes and tuning-in to your breath. It was exactly what I needed in that moment.

So why is it good for us to lie with legs up the wall?

  • relaxation – with your body supported in this position, you can release and let go of areas which might usually hold tension; as you do so your breathing rate will slow and you will feel a deep sense of relaxation; closing your eyes or using an eye mask will increase the sense of relaxation
  • venous return – elevating the feet improves blood flow back to the heart and reduces any residual swelling in the feet, ankles and lower legs, which can be caused by prolonged periods of sitting (at a desk or whilst travelling)
  • back pain & spinal alignment – this position is ideal for gently releasing any tightness in the muscles of the lumbar spine, which can improve your posture once you come back to an upright position; it also facilitates optimum alignment through the thoracic spine, reducing tension in the upper back, shoulder girdle and neck
  • hamstring stretch – this position is useful for gently stretching the muscles in the backs of the thighs; the key is to lengthen the space at the back of your knees so position yourself in a way that allows this to happen; as your hamstrings become less tight you may find that you can move your hips closer to the wall
  • pelvic floor – if you have hypertonic (tense) pelvic floor muscles, this can be is a useful release position, allowing tension to normalise; too much tension in this area is as damaging as too little tension

How to get yourself into position:

The goal is to stay here a while (5-15 minutes is good) so you’ll need to be comfortable:

  • you will need a mat underneath you and maybe a blanket on top of the mat too; you might feel more comfortable with a folded blanket or towel under your hips and maybe another under the back of your head; if you want to get super-cosy, have a blanket to cover yourself with too!
  • I used a self-heating eye mask but a standard eye mask or a weighted eye pillow would be great too – it helps to have something to block out the light as it helps you to ‘drop-in’ to yourself and shut out external stimuli
  • start by lying down on one side with your legs bent and your bottom near to the wall; as you roll onto your back, take your legs and feet up the wall, into whatever position feels comfortable; have a wriggle about until you feel comfortable
  • leave a small gap between your bottom and the wall so that you don’t restrict the circulation across the front of your hip joint
  • bring your focus to your breathing and enjoy some time to yourself
  • when you’re ready to come back out of it, bring your knees to your chest and roll gently back onto your side; I like to come into a child’s pose stretch to finish before coming back to standing

Watch the video here:

Wishing you a relaxing, feet-up-the-wall weekend Jx

up-chain your workout

Adding an up-chain to your workout is a super-simple way to boost the effectiveness of your training. Even better, up-chains can be used in whatever way suits your training goals, the equipment available to you and the time you want to spend training.

Hi-Li Fitness Circuit

An up-chain circuit is a great way of increasing your strength and fitness because as you progress through your reps, each exercise will get more challenging, and then once you have done the highest number of reps in your chain, you go back to the start and it gets more manageable again. Working in this way means that you cycle through varying levels of intensity and this make the workout more achievable but also more challenging overall.

Here’s an example to show how it works:

  • If you were doing a squat and shoulder press as a continuous pattern of 1 rep of each, for a total of 2 minutes, you might gradually tire (& get bored?), but the exercise itself doesn’t  become more demanding on your body
  • If you use those same two exercises as an up-chain you would do 1 x squat, 1 x shoulder press, 2 x squats, 2 x shoulder press, 3 x squats, 3 x shoulder press, 4 x squats, 4 x shoulder press, 5 x squats, 5 x shoulder press, and then start again with 1 x squats, 1 x shoulder press, and so on which would create more muscle overload in the same period of time

Once you have understood the basic principle, you can tailor your workout to suit your needs and there is no limit to what you can include in your workout. Watch the video &/or click on the link below for ideas about how best to tweak your up-chain to suit your needs and a sample up-chain workout:

I hope you have some fun creating your own up-chain workouts – this one is based on my HI-LI fitness circuit class last week but there is no end to the variations you can make so please feel free to change it as much as you need.

Let me know if you have any questions at all

Jx

finding creative inspiration

When I was at school, I participated in art about as enthusiastically as I participated in sport – ie. not at all! How strange then to find myself, aged 52, working in the world of movement and exercise with a growing fascination in art and creativity. I come at both things from the perspective of wellness, because I think that movement and creativity are each closely linked with a sense of well-being, promoting physical and mental health.

Maybe both things were always destined for me, and it just took me all this time to realise it?! But now that I have, I think that for me a key part of 2019 will be about finding creative inspiration…

This week I have made a start & have felt a real surge of creative energy, which was sparked by a wonderful writing workshop on Wednesday afternoon. Although I like to write I was nervous, not knowing what to expect from the session lead by Hilary Wilce at Smallhythe Studio. I needn’t have worried – it was the most supportive, uplifting and joyful way to spend two hours and I smiled gently to myself all the way home. I feel like it has stirred something in my soul and opened my eyes to see differently. It was truly inspirational and an unexpected joy. I will definitely go to more writing workshops and wholeheartedly recommend the process of using writing prompts and short time-frames (eg. five minutes) to get your thoughts on paper.

reading, writing and purple ink

When I got home after the writing workshop, I picked up my Christmas present to myself which I had only flicked through previously. It is a beautiful book called ‘Conscious Creativity’ by Philippa Stanton. I had seen it on Instagram (a source of much inspiration for me given that I love photography, even if it is only iPhonography) and bought it mostly because it is a visually stunning book. One of the things I love is that the author leads you to explore your own creative vibe through a series of questions and prompts and then some exercises* to work through at your own pace. You can dip in and out or follow along with each chapter, which is where I’ve started because I feel like a bit of structure is good for me right now. If you’re interested in exploring your creative side in 2019, this is a great place to start.

Still feeling creatively stirred when I woke up today, I followed up a recommendation that a friend gave me a few weeks ago. She had just started Mission: Inspiration with Mike Deakin – a series of monthly art journal challenges delivered via You Tube, his facebook group and his vlog. I woke up early and sat in bed watching his first ‘story’ for January, which, for someone who has never dabbled in mixed media art (but would love to know more about it), was totally mesmerising! I have no natural feel for this kind of art but watching someone create in this way was mind-blowing for me. I’m not expecting my creation to blow anyone’s mind but I will be getting out some glue and paper this weekend for sure!

So how about you – what do you do to feed your creative soul? Does creativity play an important role in your life? How does it make you feel?

I’d love to know what inspires you and any creative types that you follow – please share.

* And also I’d love to know any music suggestions you’d like to offer, partly because one of my ‘Conscious Creativity’ exercises is to listen to some music recommended by a friend. There is another reason for the music too, but I’ll share that at a later date…

Wishing you a joyful, creative week Jx

putting my house in order

Putting my house in order – January 2019

Not one for NY resolutions, I am however really enjoying the surge of energy I’m feeling at the start of 2019. This time last year my Mum had not long died and I felt as if I was crawling into the new year. My only goal at that stage was to have one thing each month to look forward. Those things became my stepping stones through a difficult year.

It took me until October to even start to emerge from my grief. Obviously the grief is still there but it is no longer pulling me under – it’s a part of life but it’s no longer all-consuming. From that point on I had a real drive to ‘catch up’ on the months I had lost and I entered into a phase of frantic DIY which lasted until early December. In hindsight, I realise that it was mostly about being so busy that I didn’t have time to think; it was my way of escaping from the world and staying safe in my house. It left me with newly painted walls and total exhaustion!

Since Christmas I have started on a new DIY project, but this time it feels different. I’m not using it to avoid the world – I’m using it as a way of putting my house in order and the change in focus feels quite nurturing. Resolving problems, clearing out cupboards, reorganising and re-thinking how I use the space I have, has been a really positive process – although the dog is still not happy that his bed is in a different place!!

At the same time I’ve started taking more care of my body – the ‘house’ in which I literally live – by reviewing and overhauling some lazy nutrition and exercise habits:

  • I’ve defrosted and sorted through my freezer; stocked up on staple ingredients; batch-cooked some meals and prepped so that healthy meals can be quicker and easier to prepare.
  • I’ve been trying to walk at least 5km a day – some days I’ve gone double that distance, some days I haven’t reached it, but over time I hope the average is 35km a week. I’m finding it quite tough – not the distance, but the time it takes to walk the distance – but since I hate running I’m just going to have to find the time required!
  • I have also signed up to R.E.D January to nudge me into doing something fitness-related every day (on top of walking). I have become very good (aka bad!) at ‘letting myself off’ my own fitness training over the past few years, armed with some real reasons but mostly lots of excuses, but I am determined that it is going to change this year. I’ve started with short workouts on the basis that 10-15 minutes is an ok place to begin and that done is better than perfect. It’s not too late to sign up to R.E.D January if you need a gentle nudge too

The final part of putting my house in order is finding a word to set my intention for the way ahead. I caught myself  thinking I didn’t want to do this because although I think it’s a neat idea, nothing came to mind and I didn’t want to give my energy to it…but my #cy365 photo prompt for Thursday was ‘one word’ and that kind of forced the issue! My first thought was ‘now’ because it was in the title of the book I had just finished reading (‘Goodbye For Now’ by Laurie Frankel) and I decided it was a good reminder about being present – ‘in the now’.

here

Then as I walked my 4.7km this morning I decided that ‘here’ was perhaps a better reminder to be present in life and so that is what I have settled on. I regularly give myself the chance to opt out of living fully but maybe this year will be different and I will opt-in to the ‘here and now’ more often…

Regardless of the time of year, I think it is always useful to take time for some auditing and life-laundry. Putting my house in order feels like the best way to start the year, and so much better in every way than the way it started last year.

I don’t plan to use these intentions to beat myself up with if I get side-tracked later on, but at their heart these are the things that matter to me and it seems sensible to set out my stall in the quiet moments before I go fully back to work next week.

I’m fed up with not showing up in my own life and I am the only person that can do something about it, so watch this space (or don’t!) – this year I will be HERE!

Jx

happy birthday tmf

happy birthday tmf

I’ve never been big on birthdays but it seems rude not to celebrate the 8th birthday of my little business and all the ways it has made my life more whole.

The date is a bit woolly because actually taylor-made fitness started a little bit before this, and in terms of planning a lot sooner than this date, but I choose to celebrate on 1st October because that was the date of my first proper early-morning bootcamp in 2010. A few of you that were with me then are still with me now, and I am truly grateful for your continued support.

bootcamp barre pilates

(from bootcamp to barre)

Having a small business is a bit like having a dog in that I can look back at all the times it has been there while life has taken shape. Over the past eight years two of my children have left home, various pets have arrived, two grand-children have been born, my Mum has passed away and I like to hope I have grown a little too. As all of life has unfolded, I think that taylor-made fitness has undergone its own unfolding, reshaping, growing, changing and settling process.

On a personal level, 2018 has without a doubt been (and perhaps continues to be) my toughest year, and there have been many times that I have wanted to run away. One of the things that has kept me rooted has been my business and all of the fabulous people that are involved in it – ie. you. I know I haven’t always been at my best this year, and feel so grateful for all your patience and kindness along the way, but I hope that the time we have shared has still added value to your life and helps you to feel better about your body.

At the start of this year a friend advised me that this was my time to be fallow. I didn’t fully understand what she meant at the time but as the year has unfolded I realise that she was so right. I have tried to live quietly and gently, giving myself space and time to get used to my changed family dynamic and I feel as though I’ve recently started to turn a corner, ready to look ahead again. As I’m writing this my 2019 diary is sitting next to me on the dining room table and I’m ready to take taylor-made fitness onwards into a fresh new year…

What next?

Before I wish away the end of 2018, I’m going to make some tmf birthday celebration treats for PT and class clients on Monday, and maybe you could start thinking about how you want to spend the remaining 94 days (& counting) of this year…

  • what are you going to do with them?
  • what needs to happen to bring you’re year to a strong finish?
  • what can you do today to help you get where you want to go?

Here’s to birthdays, and celebrating progress, and looking back & looking forwards, a little bit older and hopefully a little wiser Jx

onwards & upwards

As a general rule, I don’t tend to label days or weeks as ‘good’ or ‘bad’ but last week really was a BAD week, and so this week has been about moving onwards & upwards.

Or as a friend often says in such moments: ‘AVANTE!’

I had some (mental health) homework to do over the weekend which has been surprisingly helpful. The first part was to identify some key personal values; the second part was to find activities which support/match each of those values. For example, if one of my values was ‘feeling a sense of achievement’, completing a DIY task would be an activity which supports that value.

The idea behind the homework is to find a whole range of activities that support my values, so that I can spend more time doing those things (because they will help me to feel better) and less time doing mindless things (such as watching TV) which might be a  good distraction but which don’t contribute to a sense of well-being. To start with I was a bit flummoxed about my task, but once I gave it some thought it all became clearer and I have used it this week to help me feel more ‘me’.

I have also taken some inspiration from this gorgeous picture (by Lori Roberts) which is called ‘ABC of Life’ – I think it encapsulates all the things that matter to me (maybe apart from the voting?!):

ABC of life by Lori Roberts

So armed with my list and Lori’s art, I thought I’d share some of my wins from the past week:

  • a long walk on Saturday morning in the company of friends, followed by tea and cake at The Avocet Gallery in Rye Harbour got the weekend off to a really great start. The sunshine and stunning views made the early start very worthwhile. I walk everyday but really love to venture out for longer walks when I can – it works like a meditation for me I think. This week it will be Fairlight to Hastings, chips on the beach, and walk back again…
  • after-class drinks in the pub on Monday evening was a good start to the week – even though I don’t drink and I didn’t want cheesy chips, it was great to be in the company of those who do & did. Thank you lovely FP ladies x
  • I picked up my crochet hook (after a gap of 2 years) just to check I could still remember what to do (and I can!) ready to join a CAL (crochetalong) at Hoop in Tenterden on Saturday afternoon. I can’t wait to get started again – creating something (anything) is most definitely one of my key values – and I’ll be able to show what I made in 3 months’ time… [Do have a look at their website for details of upcoming events and workshops if you like to dabble with hook or (knitting) needle]
  • skiving off for an hour to pick damsons in the middle of a working day was a real feel-good moment – the sun was shining, buzzards were circling & calling overhead and there was no-one else around to compete for my bounty. I don’t often eat jam but I’m going to make it anyway to make use of my hedgerow harvest and add another tick to the ‘creating something’ activity list
  • bizarrely, and I never thought I’d say this, but I have even gained pleasure form starting on my tax return this week! Partly because it fits my ‘moving forward’ value but also because looking through the receipts has brought up many fond memories of planning & delivering my first retreat event this time last year. It’s odd that so much joy can be stored in an invoice, but I will definitely look for it every time I complete my tax return in future.

Rye Harbour

(Saturday morning in Rye Harbour)

It has surprised me how much a piece of homework which initially had me weeping (so much so that I literally kept turning the sheet of paper over so I didn’t have to look at it!!) has helped me to move beyond a difficult week and feel much more connected to myself again, and I haven’t been feeling that for quite a while. It’s just one step on a long road, but it feels great to make a start.

Obviously we all have our own unique set of values that keep us grounded. Maybe you already know what yours are or maybe my homework might help you too –

  • what are your key values?
  • what activities do you do to support them?

Onwards & upwards.

Avante!

barre & buck’s fizz

After weeks of planning and preparation it was great to launch Barre Pilates with a ‘barre & buck’s fizz’ class yesterday morning.

barre pilates

I was joined by ten gorgeous ladies who stepped up to the barre and embraced this beautiful, flowing class for the first time. They demi-pointed, and plied, and tendued as if they have been doing it all their life and then they sipped buck’s fizz before setting off out into the sunshine.  It was a lovely way to start the weekend.

As I was teaching the class I was reminded just how much I love this work. Taking a group of clients through a class is a real privilege –  being trusted with another person’s health & well-being is humbling, especially when they are trying out a new class format for the first time.

It is sometimes hard to take the first step into doing something new and I think as adults we can too often tend towards staying with familiar territory. But when we step outside our comfort zone, the rewards can be great.

barre pilatesFor those who came to ‘barre & buck’s fizz’ yesterday  there may be a little muscle soreness today, but that is a really positive sign of muscle fibres being tweaked and woken up. A relaxing bath using the salts in your goodie bag will definitely help. And the best news is that you will never ache as much as the first time you do a new class!

 

New Barre Pilates classes starting next week

For anyone just about to start Barre Pilates with me I have to apologise that we will not have buck’s fizz at the end of every class, but over the coming weeks you will notice that your:

  • legs and butt become more toned (without bulking up)
  • feet & ankles will become stronger and
  • increased awareness of your core muscles will enhance your posture

More than that I also hope you will have fun and enjoy the experience of each class as the term progresses.

I think there is something a bit playful about working-out at the barre – memories of childhood for some, a chance to relive ‘Fame’ for others, or just the chance to do something a little bit different perhaps. Whatever your reason for joining the class, I look forward to welcoming you when the fun starts next week

Jx

(classes are held on Tuesdays & Wednesdays – you can find details  and booking information can be found here)