The benefits of one to one Pilates – did you know we offer one to one Pilates in Farnham?

One to One Pilates classes are tailored to your goals and needs.

Did you know that Farnham Pilates offer one to one Pilates sessions?

ONE TO ONE CLASSES ARE PARTICULARLY GOOD FOR:

  • Claiming a firm understanding of the Pilates method.
  • Sculpting and toning target areas.
  • Rehabilitation from injury or surgery.
  • Aligning posture and movement.
  • Improving sports performance & recovery time.

Who are one to one Pilates sessions for?

Anyone and everyone! We are able to offer one to one Pilates sessions and would welcome enquiries from you. We carry out these sessions in the Farnham Pilates Garden Studio in Rowledge, Farnham. You have the benefit of the full attention and expertise of a Pilates expert, together with full Pilates equipment, including mat, Pilates reformer, vibration plate and weights, so that you can get the very best from your individual session. Over manyy years teaching in classes, I have come across many people who find they are embarrassed to join in with a group class, or they have particular injuries or issues that require more of my attention. The one-to-one attention and bespoke programme means that you’ll progress further and faster, and see and feel the benefits sooner than you would in a class. If this sounds like something that would benefit you, please contact me to discuss the best way forward for you.


So, will you join me? One to one slots:

Mondays: after 12pm to 6pm

Tuesdays: 10.30am onwards

Wednesdays: 10am onwards


One to one prices:

Assessment 1 hour £65,
Follow up 45 mins £45
Follow up 30 mins £35
Small group £85


Or see here for more details. I look forward to working with you!

Squeeze and breathe,

Love Hannah x

10 Tips for Autumn and Winter nutrition

Hello! I don’t know about you but things feel surprisingly chilly and windy to me. This kind of weather makes me want to hunker down under a duvet, with a cuppa and several biscuits for company. So see below for our 10 tips for Autumn and Winter nutrition. This month’s featured therapist is osteopath Fleur Richardson. Read on to see what she has to say about how Pilates complements osteopathy.

The darker mornings can also make it harder to jump out of bed and outdoor exercise starts to feel most unappealing! A lack of sunshine can reduce production of vitamin D and none of your skin is exposed enough to benefit from the short supply of sunshine that there is! One of the ways to ensure you’re feeling fit and energetic is through your diet. These easy-to-follow nutrition tips will help you boost your circulation, immune system, energy and wellbeing.

  1. Try to eat some seasonal food, such as parsnips, sweet potatoes, Brussels sprouts, beetroot and carrots. Seasonal food is fresher, has more nutrition, helps us keep in harmony with the environment and promotes our wellbeing.
  2. Avoid a lot of cold, heavy foods during autumn and winter. Think warming food such as casseroles, stews, soups and curries, with meat, fish, beans or lentils and plenty of vegetables.
  3. The colder months can make our hair, lips and face feel dry, so eat foods rich in moisture such as porridge, soups and stews to replenish lost fluids.
  4. Use some warming herbs and spices in your teas and cooking which can boost circulation. For example, try ginger, cinnamon, nutmeg or cloves.
  5. Stewed apples and pears are delicious and warming; perfect for this time of year. Add with some cinnamon to porridge or yoghurt for a nutritious breakfast treat.
  6. Reishi, oyster and shiitake mushrooms have antiviral and antibacterial properties, and are rich in protein, potassium, calcium, magnesium and B vitamins. Try fresh or dried in soups and casseroles.
  7. Boost your immune system by eating foods such as avocados, blueberries, chillies, citrus fruits, dark chocolate, fish and shellfish. You can also help to ward off viruses, bugs and toxins by eating food rich in vitamins and minerals, such as lean meat, seafood, fish, eggs, beans and lentils.
  8. Use supplements that can help boost energy, immunity and wellbeing including gingseng, Vitamin C, Echinacea, Omega 3 fats, Vitamin D , elderberry, probiotics and zinc.
  9. Try to reduce sugary foods and drinks, alcohol, and processed and junk foods, which can deplete energy and our immunity.
  10. Increase your hydration levels! Keep drinking water. Centrally heated houses and cold outdoor weather can parch our skin and our bodies. Try to go sober for October!

Our featured therapist this month is Fleur Robertson, of Coombe House Clinic in Farnham. You She says:

Osteopathy is a holistic, hands-on and non-invasive therapy. It offers relief from pain and discomfort, alongside specifically tailored self-help advice and exercises for injuries of the body. From jaw pain to sporting shoulder complaints; from low back issues to disc injuries, Osteopathy can help you find reassurance and a path away from pain; getting you back to the things you love!

Osteopathy works really well in partnership with Pilates, because they both work towards bringing better balance and flexibility to the body. Pilates works at also actively strengthening the core.

Regular exercise is essential for a healthy body and Osteopathy can relieve pain, which is limiting movement; allowing for greater benefit and engagement when participating in Pilates. This helps strengthen postural musculature, benefiting the body and you in so many ways. Whether you’re working from home or running a marathon, if you’re in pain you don’t have to put up with it!

You can find out more by checking out the Coombe House Clinic website.

Our new timetable shows our TWO NEW PILATES teachers! They will be teaching those on the Zoom membership. Check them out HERE For details on Zoom membership see here. The Facebook live classes are for our clients on monthly membership, still only £9.99 per month. For more details, see HERE

Squeeze and breathe,

Hannah xx

Strong Saturday – Farnham Pilates Blog

Easy ways to stay healthy at home

It’s easy at times like these to slip into bad habits, so here is a reminder about some simple things you can do to ensure you stay healthy – and happy – at home.

Make the most of the first 10 minutes of the day and set the tone for the day ahead – exercise, stretch, sit, and breathe. Get dressed and some days wear a dress or your favourite outfit that you feel good in. 

Be kind to yourself – try not to put high expectations on yourself. We all have different worries and concerns and this time and this means that you may not “achieve” much, so be kind to yourself. Try to incorporate self-care in your day even if it is just to shower and moisturise with your favourite smell; I love rose products from the Body Shop and like to put orange essence on my wrists to lift my mood. Every night I put lavender drops in my bath and on my pillow (I’m a bit of a smell freak!). Do things to make you find the joy and happiness within you – what do you love doing? How about reading, jigsaw puzzles or knitting.  If you are missing the coast you could find the sound of sea on YouTube. Even a simple bath and early night will make a massive difference to your stress levels,  so get a good night’s sleep. If you struggle try breathing exercises 10 mins before. 

Make plans and goals for the day – do meal plans and batch cooking to make life easier, it is so much less stressful if you know what is planned. Do a shopping list and stick to the plan – this will also help you avoid overeating.  Batch cooking makes for a stress-free dinner as you just have to reheat what you have already made.  Try to think of non-food related treats, such as a special cup of tea, a walk around the garden or a face mask. To mix things up a bit, look out for local schemes to help the community through these times: for instance the Maltings in Farnham is running a jigsaw and games swap. And with garden centres opening up, a little gardening can be a great stress reliever and improve the view out of your window!

Create a new routine – we have come out of the initial holiday phase at Easter (even if you are working) and feel we need to achieve things so plan your day. Try and do the daily exercise, do a 10 mins exercise video then Pilates, also plan a walk. Even if you just dance round the kitchen it will make a big impact. 

Keep a healthy diet – your energy levels will be affected by what you eat, so be sure to focus on good gut health and keep your immune system strong. I swear by Symprove, a local firm (I don’t get commission!) https://www.symprove.com. Learn more about the gut here – https://www.symprove.com/gut-microbiome/. You have 70-80% of your immune system in your gut, so manage your immune system with good gut microbe. Lack of Vitamin D can have a massive impact on energy levels and there is evidence that it can reduce the impact of Covid-19, so ensure you get enough sun and consider taking a supplement. Eat regularly to help balance blood sugar levels and add more fibre into your diet. An easy meal could be lentil bolognaise with whole wheat pasta and cheese. 

LAST CHANCE to join before the price increases next week then the doors close at end of May. 

I have 2 types of membership – 

ZOOM I only do zoom classes for the clients that pay for the class membership on £45 a month. The classes are small – there are about about 4-8 people in each class.
Monday 2.30 back care 
Monday 8pm improvers (business class)
Tuesday 9.30 beginners mixed
Some Saturdays  

FACEBOOK The rest are on Facebook – those are for the clients paying £9.99 a month.
Classes 
Mon, Wed, Fri at 9.35am 
(some Saturdays) 
This includes access to the website with a library of videos.

Membership also gives offers you a private Facebook group and WhatsApp group where there are lots of classes, both recorded and live.

I want you to take this opportunity to try this deal as Prices are going up next week on Thursday 21st April.  

Class membership will increase from £45 to £49 per month.

Online membership will increase from £9.99 to £11.99 per month

“I LOVE THE PILATES COMMUNITY. YOUR TEACHING IS OUTSTANDING AND I FEEL “SAFE” THAT YOU KNOW WHAT YOU ARE DOING. PILATES CONTRIBUTES TO MY WELLBEING AND I SIMPLY LOVE BEING PRESENT. IT CAN BE VERY STRESSFUL WITH ELDERLY PARENTS SO I LOOK FORWARD TO PILATES AS PART OF HELPING TO KEEP MY MIND AND BODY WELL. THANK YOU.”

Jayne

“SINCE DOING PILATES, I FEEL MORE SUPPLE, KNOW HOW TO STRETCH PROPERLY AND FIND THAT RUNNING IS MUCH EASIER. HANNAH HAS ALSO HELPED WITH MY POSTURE AS I SIT AT A DESK ALL DAY.”

H Mortimer, Surrey

Next week’s blog will cover stretches for homeworking. Check back then!

Squeeze and breathe,

Love Hannah x

Why do Pilates?

This week we are looking at why people choose to do Pilates classes.

“Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit” Joseph Pilates

  • Are you busy running around with back pain or aches but trying to ignore them?
  • Are you trying to do your best to do lots of exercises, keeping fit and healthy, but your back and core is still weak?
  • Are you tired, achy or injured and need to get back to your previous strength?
  • Do you need more mobility? Do your muscles or joints feel tight and stiff especially hips, back or pelvis?
  • Do you fall or trip easily – we work on improving your balance using balance pads and stability exercises.
  • Do you have pelvic floor accidents (incontinence when you laugh jump or sneeze – those “Oops” moments…) ?
  • Maybe you’ve had children and still don’t feel your body is back to how it should be and your tummy is still weak?
  • Are you training for a big run, a skiing trip, or to improve your golf, and know you need to strengthen your muscles and core but not sure how or what to do?

Farnham Pilates is here to help! Our clients have given us some wonderful feedback this week, telling us why they do Pilates and what they love about their classes. Pilates can help you learn what is right for your body, improve your posture, strength and mobility. But what is it about Farnham Pilates that has kept clients coming back year after year?

What is unique about Farnham Pilates?

Location: All of our classes at Farnham Pilates take place in a purpose-built, warm, cosy garden studio. The studio is also fully equipped with Pilates equipment and mats.

People: You will be working with like-minded, friendly people. Many of my clients have been attending for years and have found the classes are a lovely way to keep up with friends they have met at the class.

Variety: I have classes for all levels: improvers, beginners, focus on back-care, focus on abdominals. If you and a group of friends are interested in a particular area, let me know and we can see if I can create a class especially for you.

Expertise: I have helped over 1500 clients over 12 years of teaching. I am qualified at Pilates OCR level 2, CYQ level 3, Equipment level 3. I have a back injury form a serious car accident, so I know what it means to train with an injury.

Testimonials

Don’t just take my word for it, here is what my clients have said about why they love their Pilates classes with me:

I come to Pilates because Hannah is a great Pilates teacher, I have been coming for years. It stretches and strengthens me.

BC, Farnham”

The garden studio is a lovely, cosy and personal venue to do Pilates.

LE, Rowledge”

Helps me strengthen my back and joints, plus we have a giggle! It’s a lovely small and personal group so I get a lot of attention from the teacher.

CB, Rowledge”

30 days of Pilates for just £9.99

Classes not for you? Or do you find that one class is not enough, and you want daily movement? Our 30 days of Pilates programme may be for you. A daily email containing a short video, hints and tips, and the opportunity to join a supportive group via Facebook or WhatsApp. To find out more or to join, see here.

Special February rate for classes: £60 for 6 classes from 24th February! For more details, please email me: hannah@farnhampilates.co.uk

Click here for our latest timetable.

Squeeze and breathe!

Love Hannah and the Farnham Pilates team xx

Creating Healthy Habits – how to keep up the momentum

So – it’s the third week of January.  How are all your new year’s resolutions going?  Chances are, some of them have already slipped.  If you put too much pressure on yourself, you set yourself up to fail.  Short term gains do not create a healthy lifestyle, so it is important to see how incorporating regular, gentle exercise into your daily life, can become a habit and therefore make a real, long-term change to your life.

How long does it take to form a new habit?

Researchers at University College London, recently conducted an enlightening study on habit formation. Participants performed a self-chosen, health-promoting dietary or activity behaviour, like drinking a glass of water, in response to a once-daily cue, like after breakfast, and gave daily self-reports of how automatic the behaviour felt. On average it took 66 days for the participants to start a habit. (That’s March 6 if you are attempting a New Year’s resolution).

Can I miss a day?

Popular belief has seemed to suggest that missing a day in the habit formation process meant you had to start over from day one. The study stated that,

“Missing one opportunity to perform the behaviour did not materially affect the habit formation process.”

What this means is, if you miss a day in trying to start a new habit, don’t put yourself on a guilt trip. Just keep trying; you’ll eventually get there.

So whether you are trying to eat 4 servings of fruit everyday, or walk 20 minutes a day, keep trying. You will eventually get there. And don’t get discouraged if it takes more than 66 days.

So, what can you do to kickstart this habit?

Why not sign up here to my 30 day Pilates Challenge course? For a special price of just £9.99 (usual price £11 per month) you will receive a daily video to practise in the comfort of your own home, the opportunity to join our online community via Facebook or WhatsApp to help with accountability, motivation and to share tips and stories. Pilates can help relieve pain, increase core strength and flexibility and increase strength and stability. A comment from a recent sign-up:

“Me and my 12 year old are doing the videos each night before he goes to bed. It’s helping him to go to sleep so it’s definitely working!” LV, Portsmouth

So, with my 30 day Pilates Challenge, building that new habit may just be a little easier….

Squeeze and breathe,

Love Hannah x

Back Care Awareness Week 2015

Back Care Awareness Week 2015

This week is back care awareness week 2015. I will be looking and asking you to participate in back care awareness to raise awareness of the problems back pain can cause as well as prevention and treatments. A main message from the organiser BackCare is to stand and not sit at work. Charity “getBritainstanding.org” encourage active working.

There is recent research below on the advantages of standing at work. It does suggest there are advantages of standing but there are a few cons that I will look at as well. I will examine the advantages of standing or being more active at work to help prevention of problems, and then treatments such as exercises to do to mobilise stretch muscles and strengthen your back. I will also look at other treatments available to help prevent or relieve pain.

This week I want you to be aware of your posture as you work, How long you sit for in the day, posture of your shoulders and lower back. Draw a picture and send it to me.

What is the distance away and height of your computer? If you carry things at work how do you lift them? Think about engageing your core muscles before you lift (message me if you want more on that). Use the stairs at work not the lift. Are you a carer? Do you lift properly?

Key Findings

1) A School in Bradford West Yorkshire took part in a seven week long study with students standing rather than sitting in July 2015 to prevent sedentary behaviour. They compared to a school in Australia and discovered it increased their step count and in class activity levels increasing blood circulation, heart rate and calorie expenditure and additionally showed improvements in behaviour, engagement and academic performance.  You can read more about this project here.

2) A 2015 study published in the Oxford Journal of Public Health shows that sit-to-stand desks in classrooms appear to be an effective way of reducing sedentary behaviour (prolonged sitting) in a diverse sample of children.

3) At their 2013 annual meeting, the American Medical Association adopted policy recognizing potential risks of prolonged sitting and encouraging employers, employees and others to make available alternatives to sitting, such as sit-stand desks.

4) A 2011 study published by the Centers for Disease Control and Prevention shows that when workers are equipped with sit-stand workstations, prolonged sitting is reduced and mood states improve.

5) A 2009 University of Queensland study found that even when adults meet physical activity guidelines, sitting for prolonged periods can compromise metabolic health.

Disadvantages

If you stand there are certain postures that will make your lower back pain worse – So if you have a lordotic lower back curve (Ie, postnatal, an excessive pelvis tilt and lower back curve. Don’t lean on one leg, have a moveable chair, keep mobile, still be aware of your shoulders.

So if you are worried about your back at work why not try this stretch?

If you are concerned about your posture come and see me for a posture analysis and I will give you exercises and stretches to help prevent back pain.