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Hello September!

Here’s a few updates and a quick run-down of what lie ahead for September 2023

Female-focused:

My work has been largely female-focused for a while now but I recently decided to make it official!

hands

It doesn’t mean I will never work with men, but my primary goal is to help women move more and feel better, so that is where I will be putting all my attention going forward. From sports & pregnancy massage, to safe & effective online fitness and one-to-one training, everything will be geared towards the specific needs of the female body.

I’m really excited to have this fresh focus as we head into the tail-end of 2023 and beyond…

Professional development:

Recently someone asked me if I like what I do and I have to admit that I gave a pretty non-committal answer because in that moment I was feeling a bit low. But I went away that weekend and kept thinking about the question, and realised that YES I absolutely do like what I do, but I have sometimes felt frustrated by it because I haven’t always structured my work it in a way that allows me time for growth.

And then I had a lightbulb moment!

I realised I needed to get out of my own way…so from now on, Wednesdays* will be my day for professional (and personal) development, where I can study, enjoy my own fitness and create space for my business to evolve.

I have several courses already purchased (some of which I have not even started!) so I am excited to be resuming one of those next week, focusing on fitness for menopausal women.

Watch this space!

(* I’ll still be teaching Pilates on Wednesday evenings at 7pm – it isn’t going anywhere!)

What’s on in August:

You can find all the class descriptions and booking details here

Find details about how Pilates is the perfect class to complement your other activities, and see booking information here

The new term of in-person Pilates classes starts on Friday 8th September, bookable as a block (up to 8th September) or on a week-by-week basis.

Further details about how massage can help to support your body, can be found here

Personal training:

To round off the updates for September, a reminder that I also work with women on a one-to-one basis, offering bespoke fitness programs to help you achieve a specific goal or focus on your individual needs. You can find out more here

Here’s to a brand new month, and a smooth transition into autumn!

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August 2023

Current mood – where did the UK summer go?! & is it really true that people are leaving the excessive heat in Europe to come and holiday in the rain here?? #weirdweather

I’m just back from a two week break – one week in a rainy Peak District and one week working in my garden – and I’m looking forward to easing gently through the rest of the summer. I love August because even though I no longer have school-age children, I still love all the ‘schools-out’ vibes – I can usually squeeze in some long weekends for a bit of impromptu camping & walking; and everyone generally seems a bit more relaxed, less pressured & more carefree (possibly not those of you with small people at home 24/7).

Outside of work, my plans for August mostly involve sitting outside by my fire-pit, finding a bit more stillness in my life. I’m very good at being busy with a garden project, but now it’s done I realise that I need to make time to enjoy the space I have created. As soon as the rain has passed, I’ll be there!

I hope that you also find time for some slow-living this summer. Even if (or especially if) you are busy with family or travel or work, it is so important to gift yourself some time to be, to relish the moment and enjoy the pause.

What might that look like for you? How can you plan in advance to set aside that time?

Here’s what’s on for August, if you’re looking for ways to keep moving

Online fitness for women

We start with ‘week one’ classes on Monday 7th August, running all the way through to ‘week four’ which finishes on 31st August.

Things don’t necessarily feel easier or harder on any particular week (because it really depends on how your body responds to different stimuli) but in general terms week one classes are ‘back to basics’; week two classes tend to involve different timings or a specific body area; week three classes tend to be a bit more dynamic; and week four classes might include more balance work or more intense moves.

Having said all of that, ALL classes are self-paced – meaning that you can push yourself as hard or as little as you like – and I always offer variations so that you can get the best workout for your body. And all classes are low impact – kind to your joints and pelvic floor – because we need workouts that work for us!

  • 40-fit Mondays @ 7pm – it’s always good to get a Monday workout in your week
  • metabolic fitness Tuesdays @ 7am – a really good start to your day!
  • functional fitness Fridays @ 7am – a perfect way to start the weekend…

All sessions via zoom – live and recorded so you can fit your fitness into your summer schedule. Find further details here

Please note:

  • Monday 28th August is a bank holiday but the 40-fit class will run as usual at 7pm
  • Functional Fitness on Friday 1st September will move to Thursday 31st August – still at 7am

Pilates

Online class Wednesdays @ 7pm – sessions continue throughout August, delivered via zoom so you can join from the comfort of your own home or from your holiday location?! Sessions typically include a mixture of core & back strengthening exercises, movements for mobility and flexibility, and some great glutes strengthening moves. But maybe more important, each class will give you an hour for yourself…

Sessions run as live classes on zoom, but are recorded so you can do it later if you prefer. Details here

In-person Pilates classes are back on Friday 8th September! Fridays @ 9.30am in Kilndown village hall 8th September – 21st October (inc). Booking is now open – details can be found here.

Classes are kept small to give you the best experience whether you are new to Pilates or have practiced before. The venue is beautiful, and easily accessed from neighbouring villages and the A21.

Please let me know if you have any questions at all or would like to buy a trial session to see how you like the class.

Sports & clinical massage for women

I recently had a ‘massage’ from my 5 year-old grand-daughter! She had lined up some soft toys on the shelf on the face cradle which was cute. As she walked around the table she got down on the floor to smile up at me through the hole! She asked me if I ever did that for my clients…you can rest assured that there will be no such surprises during your treatment!!

I offer treatment for:

  • soft tissue injury or overuse issues
  • general niggles & chronic conditions such as low back pain, neck & shoulder tension, knee & hip pain
  • pain conditions in pregnancy (hip/low back pain, shoulder & neck tension can all be relieved safely with pregnancy massage; you will be propped and comfortably supported by as many pillows as you need; this is most definitely the time to look after your changing body!)
  • post-operative scar tissue
  • oncology patients (at any stage of your treatment, in consultation with your medical team)

I have a massage treatment room at my home in Cranbrook and offer massage appointments at the following times:

  • Tuesdays 3pm-9.30pm
  • Wednesdays 12.30pm-6.30pm
  • Thursdays 2pm-8.30pm

Appointments can be booked here but please email me to discuss your treatment before booking if you have any questions about how I may be able to support you.

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June 2023 – what’s on when?

After a few weeks doing WAY TOO MUCH in the garden every weekend, I’m determined to let things slow down a little bit in June. I had a fabulously ‘slow’ weekend away, staying off-grid in a shepherd’s hut for two nights, and it was just what I needed.

But back to the work stuff, here’s the class timetable and everything you need to know about clinical massage availability for the coming month:

Online fitness for women

The classes gently progress as the month continues. Things don’t necessarily feel easier or harder on any particular week (because it really depends on how your body responds to different stimuli) but in general terms week one classes are ‘back to basics’; week two classes tend to involve different timings or a specific body area; week three classes tend to be a bit more dynamic; and week four classes might include more balance work or more intense moves.

Having said all of that, ALL classes are self-paced – meaning that you can push yourself as hard or as little as you like – and I always offer variations so that you can get the best workout for your body.

  • 40-fit Mondays @ 7pm – it’s always good to get a Monday workout in your week
  • metabolic fitness Tuesdays @ 7am – a really good start to your day!
  • functional fitness Wednesdays @ 7am – a perfect way to start the weekend…

All sessions via zoom. Find further details here

Pilates

  • Online class Wednesdays @ 7pm – join from the comfort of your own home for core & back strengthening exercises, combined with movements for mobility and flexibility, and some time for yourself

This session runs as a live class on zoom, but it is recorded so you can do it later if you prefer. Details here

In-person classes are back! Fridays @ 9.30am in Kilndown village hall up to (& including 14th July). Booking is now open on a week-by-week basis – details here. This term we are going to focus on core stability and some great trigger point release work.

Sports & clinical massage

Treatment for soft tissue injury or overuse issues, general niggles & chronic conditions such as low back pain, neck & shoulder tension, knee & hip pain. I am also certified to offer pregnancy and post-natal massage, work with post-operative scar tissue and provide oncology massage.

I have a massage treatment room at my home in Cranbrook (see below) and currently offer massage appointments at the following times:

  • Tuesdays 3pm-9.30pm
  • Wednesdays 12.30pm-4pm
  • Thursdays 1.15pm-8pm

I had a bit of a massage room swap this week! We’re now back in my original massage room, where there is more space and beautiful light levels. I can’t wait to welcome you to the new space.

Appointments can be booked here but please email me to discuss your treatment before booking if you have any questions about how I may be able to support you.

Please get in touch if you would like to know more about my classes, one-to-one fitness sessions or clinical massage.

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Sliding into June!

weekly updates for w/c 29th May 2023

We made it through to the THIRD bank holiday in May! I am loving the abundance of spring right now but will be really glad to get back to some more normal weeks as we slide into June.

Here’s everything you need to know about classes and massage availability for the coming week:

Online fitness for women

  • 40-fit Monday 29th May @ 7am – whole body circuit with a single weight – no need to miss out just because of the bank holiday! Get up and at it early and then the rest of the day is yours to enjoy how you choose
  • metabolic fitness 30th May @ 7am – a burnout session #IYKYK!!
  • functional fitness 2nd June @ 7am – 3D movement with some balance/single leg options

All sessions via zoom. Find further details here

Pilates

  • Online class Wednesday 31st May @ 7pm – join from the comfort of your own home for core & back strengthening exercises, combined with movements for mobility and flexibility, and some time for yourself

This session runs as a live class on zoom, but it is recorded so you can do it later if you prefer. Details here

In-person classes resume after half term – Fridays @ 9.30am in Kilndown village hall. Booking is now open for the new 6-week term (9th June-14th July inc) – you can book the whole block or on a week-by-week basis – details here

Sports & clinical massage

Treatment for soft tissue injury or overuse issues, general niggles & chronic conditions such as low back pain, neck & shoulder tension, knee & hip pain. I am also certified to offer pregnancy and post-natal massage, work with post-operative scar tissue and provide oncology massage.

Availability for next week is as follows:

  • Tuesday 30th May – 3-9.30pm
  • Wednesday 31st May – 2-6pm

Appointments can be booked here

Please let me know if you would like to discuss any of the classes, or one-to-one fitness sessions, or to find out more about how massage can help you feel better in your body.

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Anatomy corner – QL

Quadratus lumborum (QL)

Spanning the gap between our 12th rib and the top of our pelvis, QL effectively joins the upper and lower body together. It is a deep back muscle but can also be thought of as a posterior abdominal muscle!

Where is it?

If you stand like Peter Pan with your hands on your hips, your thumbs will be sitting over the lateral portion of QL.

(source: The Concise Book Of Muscles by Chris Jarmey)

QL attaches to the bottom rib, the transverse processes (sticky-out bits) of the first four lumbar vertebrae (L1-L4) and the posterior iliac crest.

In the back of the body it is overlaid by the erector spinae muscles and the thoracolumbar fascia.

In the front of the body it is overlaid by psoas major and minor.

What does it do?

QL can work unilaterally (one side at a time) or bilaterally (both sides together) and the movements vary accordingly:

Unilaterally – lifting the pelvis towards the rib (hip hitch) and bringing the ribs towards the pelvis (side bend) will use the QL muscle on that side of the body. Back extension/standing upright will also involve QL on one or both sides of the body

Bilaterally – QL stabilizes/anchors the bottom ribs during deep inhalation/exhalation (eg for singers using diaphragmatic breathing techniques)

Movements that rely on QL:

Certain sports or exercises rely heavily on QL strength and may therefore create overuse issues. Examples will usually include one-sided flexion with rotation – think of a tennis serve, a golf swing or any throwing sport (eg. cricket or javelin)

Similarly, repetitive working patterns can create over-use issues – plastering, construction work, gardening, etc.

In everyday life we might also rely on QL, perhaps more than it likes?! Think about repetitive ball tossing for the dog, carrying a child on one hip, teaching a movement class and only demonstrating on one side of the body, etc.

QL can also be involved in static situations! For example, sitting unevenly will effectively create a hip hitch on one side (eg. feet tucked up to one side of the body, a car seat of office chair where the hips are not supported in a level position, or even just that we lean more weight onto one sit bone than the other…)

How do you know if QL is unhappy?

Usually you will notice some low back pain or tightness, which might refer up to the ribs or down over the hips.

It might feel tighter on one side when you do a side bend or a hip rolling movement.

You might find it hard to soften and lengthen your low back (eg. when trying to tilt the pelvis forward and back)

What can you do about it?

Book a massage would be an obvious answer, because it can specifically get skilled hands onto the affected area. Massage can be used to release any potential trigger points, which will in turn improve your movement function and reduce on-going issues. Let me know if I can help!

In terms of self-care, try to identify the movements or positions which are keeping your QL ‘stuck’ because changing those factors will likely get to the source of the problem. You might also like to join a Pilates or Yoga class which addresses general movement patterns through the torso and gives you a chance to notice how your body is moving, or not!

I am a big fan of trigger point release work (you probably already knew that!).

You can find some TP release ideas here from Jill Miller and a great blog post on the topic here from Neil Asher Education (this is aimed at therapists but you’ll find some useful stuff here to use at home too).

I hope this all gives you a better understanding about what’s happening in the back of your waist, what might be aggravating it and what you might do to help it.

Next time we’re working here on the massage table or in class you’ll know why we’re there!

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Self-care strategies for easeful movement

Here’s a round-up of short videos I have created during 2022 to give you some easy self-care ‘homework’ to use between massage treatments.

I hope you find something useful for your body!

As always, please ask if you are unsure whether a particular move is right for you; go gently and pay close attention to any feedback from your body (ie. nothing needs to feel painful to be doing you some good!)

Neck & shoulders:

Hips & Legs:

hamstring stretch with a band

Feet & ankles:

Whole body:

Wishing you an easeful start to 2023:

Remember, ‘little + often’ is most likely going to be a more effective formula than ‘lots x once + never again’!

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Pilates in your everyday life (part four)

How do you spend your days? Do you tend to be in one position for prolonged periods of time? Have you noticed that this affects how your body feels?

When we stay in one position for some time it will have an impact on how our body feels but we might not always be aware of it. If we then repeat that same pattern every day, the impact is likely to become much more noticeable.

For example:

  • If you spend a few hours in the car driving to visit a friend, when you get out of the car you might notice some tightness in the hips, or stiffness in the low back, or maybe some tension in the neck and shoulders. As soon as you stand up and move about, most of those issues will ease-off and you will carry on as usual.
  • If you drive every day for work, you might start to experience more of the same issues more of the time, and you might find that they don’t ease-off quite so quickly/at all. Over time, some of the on-going tightness or tension might then begin to affect your posture, which in turn would cause more tightness or tension in the body.

By changing our posture throughout the day we can try to break the postural patterns we are creating and help to reduce repetitive strain, overuse injuries and fatigue. In part three I talked about ways to break up your day with some movement, and today we are looking specifically at changes you might need to consider for your working environment if you are largely desk-based.

Your working environment:

The goal is to set up your work space so that you can minimise any negative impact on your posture. Here are a few things you might like to consider:

  1. find a supportive chair to reduce muscle fatigue in your lower back – make sure that it is adjustable so that you can get the best fit for your body. Personally I don’t like traditional office chairs but I use a saddle stool on a wheeled base, which enables me to maintain a neutral alignment for my spine without any tension. Find what works for you.
  2. check that you have room under your desk to place your feet flat on the floor – use a footrest if necessary. Aim to have your knees slightly lower than your hips and your feet slightly forward of your knees.
  3. have your keyboard and screen directly in front of you rather than off to one side or at an angle. This allows your shoulders to be square and face the screen fully. Arms are best supported – forearms on the desk and upper arms comfortably by your sides.
  4. set yourself up so that everything you need to access most often is within easy reach to avoid repeated stretching and leaning to one side.
  5. look after your eyes by having your screen about arms length away from you with the top of your screen level with your eyes. Reduce glare from nearby windows by using blinds or curtains. Use appropriate lighting levels to further reduce eye strain.
  6. try to keep your wrists straight while typing, with hands and wrists hovering just above the keyboard. Choose a mouse that fits your hand and move it with your arm instead of bending your wrist into weird positions.
  7. this last one is still on my to-do list, and I know it would make a huge difference – learn to touch-type so that you can keep your head in a neutral position rather than always looking down at your keyboard (as I am doing right now!)

In your car:

Maybe you are not desk-based but spend considerable amounts of time driving each day?

You can apply the same approach to your car:

  1. check your seat position, tilt and height and adjust it again if someone else has been driving your car
  2. position your mirrors so that you are not straining to look at them
  3. consider what shoes you are wearing – heels will change the position of your foot and ankle in relation to the pedals
  4. keep your hands, wrists and arms relaxed

Alignment cues:

Making small changes to your posture will help to reduce neck & shoulder tension, ease back pain and support your body throughout the day. You might also like to think of the alignment cues we use in Pilates and apply these to your working day:

  • lengthen your spine from your tailbone to the crown of your head
  • soften your shoulders
  • gently lengthen the back of your neck by dropping the chin slightly
  • maintain soft, relaxed breathing into your ribcage
  • plant your feet in the earth so that you are grounded (this applies whether you’re seated or standing)
  • find an even weight through your sit-bones when seated

I hope some of these suggestions help you to make some positive postural changes. Keep checking-in with your body as you go through your day until you naturally start adjusting your posture as required.

Let me know if you have any questions at all?

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Pilates in your everyday life (part three)

For most of us, a large part of our day can be spent in a seated position. Think about all the time that you spend driving, at your desk, on the sofa, eating, having a coffee – it all adds up to a lot of hours on your bum!

If we lead this sedentary type of lifestyle, the chances are that we will experience some postural issues at some point. Over time you may start to notice an increase in neck or shoulder pain, tension headaches, low back pain or issues with your hips. Lots of these will occur because we tend to have a more relaxed (slouching?!) posture while sitting down but also because we are not using our core muscles to stabilise us, as we do when standing.

Stand up!

A simple way to change your posture and movement patterns, and introduce some elements of Pilates into your everyday life, is to stand more often. Over the next week why not try some of these ideas and see what differences you start to notice:

  • if you are at your desk for long periods during the day, get up and stretch (see below) or have a quick walk around your work-space every 15 minutes; if you’re really short on time, just stand up and sit down again every 15 minutes
  • look for more active ways to socialise with friends – eg.
    • grab a coffee-to-go and take it for a walk rather than sitting at a café
    • visit places which will involve some walking (eg. wander around a NT trust property rather than going to the cinema)
    • encourage friends to join a Pilates class/running club/dance class with you
  • if you’re travelling on public transport alternate between sitting and standing every 10 minutes – don’t try this while driving!
  • when you’re watching television, stand up / change position every 15 minutes (or when the adverts come on) – also try limiting TV time.
  • notice if you always sit on the same section of your sofa and/or in the same position (eg. legs crossed the same way every time) – if you do, making some changes to those habits will make a huge difference to how you feel in your body. It will feel weird to start with but only because your body has become accustomed to being in a certain position – mix it up a bit and your body will quickly adapt
  • finally, if there’s anything that you do which keeps you in one position for prolonged periods, try to change your posture at regular intervals – eg.
    • if you’re reading, keep changing your position and be aware of your head posture (as the head starts to move forward, the neck muscles will have a whole load of extra work to do, so think of stacking your head above your rib cage or using cushions behind your head for support)
    • craft activities often involve looking down at our hands; if you notice that this is an issue for you, take regular breaks to bring your head and neck back into a neutral position and add in some gentle stretches
    • gardening can often involve long periods spent in a bent-forward position – try kneeling down to avoid this and take regular breaks so that you can stand tall again

Standing rotations:

Click here for a short video with some ideas for rotational stretches for your upper back.

These are great to do when you have been sat down for any length of time. You don’t need to do them all – find one or two moves that feel useful and add those to your day whenever you can.

As you start to notice the amount of time you spend sitting down, you can also start to make some small changes which will have a positive impact on your body. Give it a try and let me know how you get on…

step away from your desk & go out to play!

If you missed the earlier posts in this series, you can find them here & here

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re-entering

Just a quick post to let you know that everything is gradually changing as we emerge out of 2020 and into the longer light days ahead.

The past 14 months have been an adventure that probably none of us wanted to take, but I think it has also been a huge opportunity for growth on so many levels. As we head back into the wider world again, I am determined not to lose the lessons I have learned along the way, which means that I am taking gentle steps for myself and taylor-made fitness. You can find out more details below, and I will update regularly as things evolve:

Fitness classes:

Online classes have been a fantastic way to stay connected and stay/get fit and I am happy to say that they are here to stay!

There will be some in-person classes too but ‘fitness mornings’ will be staying online so that you can workout in your own home, either at 7am with me, or by catching-up with the recordings later in the day.

Pilates sessions will be available as in-person and online classes so you can choose the best option for you. There will also be some occasional in-person workshops throughout the year.

In-person classes will follow COVID-safe guidelines, with social distancing between clients, no shared equipment, and no hands-on contact from me

Personal training:

Over the next few weeks we will start to transition from online to in-person personal training, but the online option will still be available for those who prefer it, those who are not local, and those who like to train at times when I can’t get to them!

Online personal training has been really successful but it will be good to see clients face-to-face again. Training will need to be held in an open, spacious area, with good ventilation, preferably outdoors, and social distancing will apply.

Sports massage:

One of the casualties of the past year has been my massage space!!

In March last year, I turned my spare bedroom into my ‘zoom-room’, which meant that my massage room became my overflow space for all the things that used to be in my spare room! My office has recently been moved into the studio space, leaving that room free as a my new massage room…

I’m currently finishing off a complete redecoration so that when I start offering sports massage again, the new space will be a calming area for your treatment.

As soon as I am back to hands-on practice I will let you know!

Please get in touch if I can help:

If you are interested in returning to in-person Pilates classes, looking for online fitness classes, keen to know more about personal training, or want to be the first to know when I’m back at my massage table, please get in touch by email: jane@taylormadefitness.biz

In the meantime, there will be website updates in the coming weeks so check-back soon

Jane

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New online class timetable

We have a shiny, new online class timetable which comes into effect from Monday 6th April!

pilates mat

It may evolve over the coming weeks (I have a couple of extra sessions up my sleeve!) but your new online sessions are currently scheduled as follows:

  • Mondays
    • Fitness Pilates 8pm
  • Tuesdays
    • Kettlebell Express 7am
  • Wednesdays
    • Metabolic Effect Bootcamp 7am
    • Fitness Pilates 7pm
  • Fridays
    • Kettlebell Express 7am
    • Hi-LI Fitness Circuit 9am
    • Fitness Pilates 10am

All classes are booked online.

When you book a class, you will also receive a link to access the live recording afterwards so that you can ‘attend’ at a later time if your prefer. Live recordings will be available for 7 days after the class.

kettlebell upright row

Payment can be made as a one-off booking or via a monthly class pass subscription which gives unlimited access to all sessions.

  • subscription details can be found here
  • classes can be booked here

I look forward to seeing you in the taylor-made fitness virtual studio very soon.

Let me know if you have any questions at all Jx

If you need to set yourself up for home exercise, read my guide about what you might need here