Heated Pilates

Heated Pilates

We are delighted to announce that we are adding Heated Pilates to our timetable at Farnham Pilates from January, 2016.

But what is Heated Pilates?

Heated or warm flowing Pilates is an effective workout in a warm environment. The class uses the benefit of heat to help muscles into muscles more deeply and effectively and the heat allows for a greater range of movement in muscles, ligaments and joints. A heated Pilates class covers a number of areas including Dynamic Mobility, Strength, Flexibility, Balance and Core Stability Work.

Here are the top 5 reasons to try Heated Pilates

1) Detoxification -Obviously when exercising in heat you will sweat more, and sweating promotes detoxification through the skin. Sweating is very effective in flushing out toxins and it also helps the body cleanse itself and clears bacteria out of the skin. Sweating can improve circulation and the appearance of your skin too.

2) Increased Flexibility – The high temperatures allow you to stretch your muscles further and can reduce the risk of injuries. It can also improve circulation and can help ease bodily pains, strains and stresses. This can lead to healthier connective tissue as the additional stretching helps lubricate your body’s connective tissue which will in turn help your flexibility.

3) Mental Wellbeing – Heated Pilates can help your mental wellbeing by fighting stress and insomnia. This is achieved by inducing relaxation and encouraging sleep by calming and soothing your adrenal system and nerves. All the normal benefits of Pilates are enhanced in a warm class.

4) A healthier immune system – In hot temperatures viruses cannot thrive. Additionally, the heat increases your body’s production of white blood cells, which also fight infection.

5) Weight loss – Sweating will help you lose some weight, but more noteably, the stretching builds more muscle, burning more fat and therefore increases weight loss.

Sound good?  We’ve had some great feedback already from a couple of trial sessions we have run.

Heated Pilates

We will be running  a new Heated Pilates course at the Garden Pilates Studio, Rowledge, Farnham on Thursdays  at 1pm starting February 4th 2016.  We currently have a special offer – a course of 6 sessions for just £75 instead of £90.  Email hannah@farnhampilates.com for full details

To see our full programme of classes for the New Year, including Heated Pilates visit our classes page.

I’m a Pilates teacher! I cant have hurt my back!

I have corrected, advised and helped over 2000 clients over 10 years with back pain but I have to admit it – I have had low back pain (LBP) and severe pain twice where I can’t actually move. This happened on Sept 2014 and Sept 2015 (can you see a pattern forming – having the summer off teaching to be with the children and going straight back to exercise?)

Do you want to hear how I healed my back to keep me moving?

If YES then keep reading.

Pilates and back careSo this year, unfortunately, while I was lifting Pilates equipment out to the new Garden studio my lower back just “went”. It felt like a snap, a sharp feeling and sent a shooting pain down my leg! Have you had this happen? What did you do? I felt quiet scared, I went into shock and my body froze as I was stooping over. So I rang my husband “umm darling you know I teach Pilates? Im stuck and can’t move and I’m teaching in 1 hour! HELP!” I slowly lay down and cried a bit!! I mean how can it happen to me -I’m a Pilates teacher!”, I knew I needed to stretch but the shooting pain was agony! I relaxed and taught that class as I knew stress can make the pain worse, so I said nothing but I learnt such invaluable steps to get back to the road of fitness….

I had to give up running and started again with exercise. I also now can’t sit for long periods of time! I went to consult a physiotherapist, osteopath and Pilates friends to help pin point how I was twisting or where was weak to work on, as its hard to tell on yourself. I was so upset I joined a charity,”Back care”, on their “Get Britain Standing” campaign they started on back care awareness week in October, and I have now offered to sign up to do the London Marathon for the charity next April! So please help, support and laugh at my training attempts as the weeks go by. Please support my sofa to marathon attempt!

I’m not the only one! Do you know 70% of people in the UK get back pain, and in 2013, 31 million days of work were lost due to back, neck and muscle problems. Bone and joint problems persisted in the UK because “sitting is the new smoking” says prof Steve Bevan, Director of Centre for Workforce Effectiveness at the Work Foundation. “The more sedentary the worse it is”. For example, ”the average British adult sits for 9 hours per day – double the safe limit” and The Backcare Organisation is trying to make people realise that prolonged sitting is strongly linked to back pain, diabetes, heart disease and cancer – so reducing your daily sitting by just 1 hour can burn 1kg of fat per month.

Tell me in the last year have you ever felt pain in your back, that you can’t lift your child or bend down, or are you in agony after gardening or driving? Do you know the right stretches and exercises for you? If not please contact me as I’ve formulated a 6 step plan which I know works, and I want to show you. Due to the demand Farnham Pilates is running more back care courses, and further short videos of exercises to help you are on their way, so please contact me – Hannah@farnhampilates.com

Pilates is the right thing to do, so try a gentle slow class. We will be posting daily exercises and/or tips to Facebook. Contact me if you have any questions, want an assessment or join the back care classes in the Garden Pilates Studio. And please join the mailing list if you would like more exercises and information on back care. You can do this on this page – on mobile devices sign up below or on PC/Laptop look to your right to sign up.

Is parenting making your back ache?

Parenting making your back acheThe school run, breastfeeding, birth, even cuddles can contribute to chronic back ache but it doesn’t have to be something you put up with. When you think about it, it isn’t surprising that the many tasks you juggle daily in addition to the effects of pregnancy and birth on your body can lead to constant back pain. Pilates specifically deals with these issues.

So what are the most common causes of back pain for mums?
  • Weak or dysfunctional pelvic floor
  • Postural changes during pregnancy and after birth
  • Age and hormonal changes post natal, Peri-menopausal
  • Handling the kids- twisting and leaning
  • Pushing a pram
  • Juggling everything- general stress on the nervous system
  • Tension
  • Overloading one side of your body due to bags, baby or child
  • Your “squeezed in” workout
  • Abdominal separation
  • Stooping over your iPhone or computer
Living with back pain can often scare you off exercise and movement but moving – the right way – can be exactly what you and your back need to feel better.

When participants first arrive at my classes, they’ve often put it off for fear that they’ve left it too long. There is no such thing. It really doesn’t take long to start to get back in shape and relieve your back pain, especially if you’ve done exercise regularly in the past. It’s just important to keep moving.

This doesn’t have to be in an exercise class. Making a few tweaks to the way you do daily tasks can make a massive difference to your back.


Take care when lifting
. Bend at the knees not your hips and when the load is heavy and wriggly try to keep it close. Keeping your child closer to you when lifting reduces your risk of injury or back strain.

Take care when getting your baby or child into a car seat or buggy. Kneel or squat whenever possible. If you can get in front of your child to get them strapped in it’s much kinder on your joints.

Use alternate arms when holding or carrying your child. This doesn’t have to be on a busy road, where you’d prefer your strong side but perhaps when you’re at home, use the other side for balance.

Check your breast feeding posture. Are you stooped or hunched forwards? Is your neck comfortable? Are you having to lean to get a good latch? Could cushions or a better chair help you both out?

Never twist when you lift. Lift first and then turn. Lift your pelvic floor first before you lift children, shopping or other items. To strengthen gently lift and hold a few times in the day and slowly release to increase the tone.

Work on your fitness and strength. Perhaps add a walking morning to the school run or park a little further away. Consider a weekly class with friends, a walk or something gentle to get you started. It’s great to do something sociable like joining a pilates, Zumba or Bootcamp class but take exercise slowly and balance your type or exercise.

Avoid standing still for long periods of time. Move more.

Every time you use your iPhone think about your posture. Make it a habit. Are you slouched on the sofa with your head pushed forwards? Could you take a breath and sit up tall?

Don’t rush. This doesn’t mean be late for everything but taking 3 deep breaths occasionally will calm the tension and help to relax your muscles. If the kids are demanding and not doing as I ask I try and smile before I call/ shout it helps me calm down.

Don’t overdo it. If life feels busy all the time it’s possible you are cramming too much in. Is there something you could prioritise this week? Something for you? Or perhaps something you need to say no to? “You time” is important as we are helping to raise amazing people for the future but need to make sure we happy and healthy first!

Make keeping your spine moving and therefore healthy a priority.

Parenting making your back ache

Example of shoulder bridge

Move as much as you can. Think about rolling your spine, side stretches twisting and rolling forward to help you lengthen and release tension. Pilates is an all over body conditioning programme designed to balance and add tone to your body but it’s also about stretching and mobilising your muscles and joints. There is a great move called the shoulder bridge it relaxes tension in the back and strengthens the muscles to support the spine. Please email me with your back problems or questions and I can send you back and pelvic floor exercises. Or if you are local to Farnham, Surrey why not book onto one of our back care classes that start next week?  These are 6 week courses designed to get your back – back on track – a perfect way to end the year.  Take a look here for more details

Are you scared of exercise? We can help!

scared of exerciseWith Halloween just round the corner again I want to use this scary time of year to motivate people to face some of the biggest fears they have about working out.

 

Gym-phobia is a stumbling block for a lot of people who want to start exercising more regularly but feel really anxious about working out, but I have some tips to anyone who wants to get over their fears of fitness and face their demons head-on.

 

It may surprise some people but the biggest hurdle many face when trying to lose weight, tone up or just focus on their body is the fear of working out in front of people.

 

They feel that they will look silly in tight fitting sports gear or they’ll sweat too much or not know the correct way to do the exercises. It can cause really high levels of anxiety so they avoid working out altogether.

 

Hopefully if you’re thinking of joining a class nearby you don’t think all fitness professionals are scary and we really do just want to help you, so don’t be afraid to ask.

 

I have a variety of options from private one to ones in our specialised Pilates studio, small group classes to larger mat classes at Rowledge Village Hall and soon, Weydon school, Farnham. I run a personal service designing your workout for you and your bodies needs – whether that be private or in a friendly group.

 

Some more advice if you are worried –

 

Try getting a friend to come with you to one of the classes. Working out with someone you know can help you feel more comfortable and the moral support you can give each other can be invaluable

Check for beginners classes or explain that you are new and have no experience and need a few pointers

Wear workout clothes you are comfortable in. You don’t have to have all the latest gear to exercise. If you work out properly it’ll be covered in sweat anyway, don’t feel you need skin tight Lycra just a normal loose fitting t-shirt and leggings will work just as well.

Don’t compare yourself to others. Everyone struggles in the beginning and you may not know the moves or the right techniques but you’re not alone

Don’t be afraid to ask for help. You may think a reformer or hand weight is something you’d find in the kitchen but try not to get overwhelmed. Gyms can be daunting at first but we all start somewhere, if you stick at it you’ll feel more at home the longer you are there.

Please use these tips from me to push through your fears you face head-on. You never know you may just end up surprising yourself. For full details of the classes we offer in and around Farnham click here.

Back Care for Parents (and what to do if it hurts!)

Back care for parentsWhen you’re a parent lifting is part of the job, but like most aspects of parenting you don’t get any training for it. However if you don’t take care of your back when lifting this can have serious consequences down the line. Here are some tips and ideas to help keep a healthy back when you are a parent.


Be careful when lifting – don’t bend from your hips. Use your legs and keep your child close to you. Injuries will occur if you pick your child up with your arms outstretched. This happened personally in the summer when moving pilates equipment. After 4 weeks off with no core strengthening, my back just went. It was agony! I had to just lie down and move slowly, so I understand and had to follow my own advice of keep stretching and moving and slowly building up the core exercises.

 

Kneel or squat where possible – when buckling your child into a car seat it’s a pretty awkward position to stand outside the car and twist in. It’s much easier and better for your back to try and kneel or squat in front of your child.

 

Use alternate arms – when carrying your child, try not to lift for long periods on just one side.

 

Check your breastfeeding posture – whilst breastfeeding make sure you are sitting straight and lift your baby to the breast, don’t lean over bringing the breast down. Use pillows to make yourself comfortable and try and sit in a chair with a firm back to support you.

 

Never twist whilst lifting! – Always lift and then turn.

 

Pay attention to your fitness – work on your core and strengthen your abdominal muscles and pelvic floor. A great way to do this is by joining a Pilates class. During pregnancy the abdominal and core muscles weaken. It is important to rebuild them to help improve your posture and reduce back pain.

 

Avoid standing for long periods – this increases the pressure on your back. Keep mobile and enjoy gentle exercise such as Pilates, yoga, walking or swimming to keep your muscles and joints flexible.

 

Don’t rush – you may be lifting heavy, unfamiliar objects such as car seats and push chairs. Move slowly and pay attention to what you are doing.

 

Don’t overdo it – take a break when and if possible.

 

What to do if you get an injury:

    • If it’s a chronic tightness, stiffness or nagging pain try applying a heat pack.
    • If it’s a sudden acute injury, e.g. a pull in the back or twinge in the neck, stop and rest. Use an ice pack if you have one and consult your health professional.
    • Do some appropriate stretching or strengthening exercises to stretch tight muscles and improve joint range of motion. You can find exercises online or get a specific programme made up for you by an osteopath. We have a number of back care exercises for you to try here

  • A massage is a great way to relax and unwind whilst relieving your sore muscles, so go on, treat yourself!
  • Painkillers might be a short term solution but if you want to look after your health in the long run you need to get to the cause of your pain. If pain continues to be a problem or becomes more severe, visit your doctor or osteopath – don’t just put up with it!
  • If you notice any other symptoms such as neurological signs (headaches, numbness, weakness), general unwellness or bowel or bladder changes you should contact your doctor immediately.

Here at Farnham Pilates we are running a specific Back Care course small group course in the garden studio from Nov 3rd – Dec 8th. These sessions will take exercises slowly to increase strength, mobilise and stretch muscles, check your imbalances and correct bad habits. If you would like to know more visit our classes page.

Back care for Mums

Back care for busy mums

back care for mums

 

With Back Care Awareness Week this week, the main focus was to get Britain thinking about their posture, moving more and standing while working, I thought we should also focus on busy mums working from home.

So are you a busy mum, rushing about and you only realise at the end of the day that your back aches and shoulders are tense. Maybe you have aches and pains when you get up or after leaning over the iPad or iPhone for that quick organise of play dates/lifts, maybe you carry children, or are you are worried about your pelvic floor? This is all linked to posture and with the wrong spine position, lack of movement or the wrong moment it can affect your back and pelvic floor.

I am very aware of my tense shoulders and sore neck, upper and lower back after it has just “gone” once a year so I HAVE to do Pilates. My back mobility and strength and pelvic floor are top of my list and I’ve helped so many clients with a simple stretch or strengthen that can change their lives.

I have to keep assessing mine and my clients posture as things change and you should too, so when you are slouching on the sofa or leaning to see the iPhone screen as you quickly type think about how you are sitting. If you don’t sometimes ache you are lucky, but like most I’m afraid we start to ache in the shoulders, lower, upper back or in the hips, because of bad habits and maybe even a trapped nerve causing shooting pain down the leg or pins and needles in leg or arm at night? There could be other reasons for this, but don’t just accept it and live with it you can do something!

You may even go to the gym, Bootcamp, run or walk with friends, but aches still come and go and then when your back goes it’s agony. Especially when you have been sitting in the same position for a long time.

It’s not all doom and gloom as you can change your posture, strengthen your core and back or create that strong base. Our muscles have memories but we can recreate the memories to make the muscles support automatically.

Things I advise to help you

Checking your posture and spinal alignment in the mirror or send me a side and front picture. Look at your bad habits ie tense over the iPad, or stirring cooking – I remind myself to stop and pull my shoulders down.

Regular exercise and the right exercise ie Pilates, It gets your brain to switch on core pelvic floor first then move.

Repetition not just 1 day or 1 course of 5 weeks. The exercises Pilates uses are for LIFE!

Get your breathing right as breathing deeply can feel like a massage in the upper back as it can release your thorax/diaphragm.

Do more “core strength” for tummy and back. Yes Pilates can work your core and tummy muscles to help stabilise your back but if you only do sit ups or suddenly lift a heavy object if you haven’t engaged your core or pulled your shoulders down then this will do no good for you.

Balance the exercise or activity you do in the week (ie not only running or bending over a computer or kneeling playing with a small child) so not always working same muscles. So If you do exercise like Bootcamp or the gym, check your posture and ask the instructor to check for you and bad habits. Common sense can show you where you need to change and just some simple tweaks to how you sit, stand or carry can help you.

Prioritise your healthy mobile spine by moving as much as you can, roll, hip circle, curl your bottom under, stretch to the ceiling, side bend, lengthen yourself out. Pilates is an all over body exercise programme balancing out and toning the muscles, also stretching and mobilising the muscles that are over tight and pulling the body out of “neutral alignment”.

Check an exercise and make sure you are doing it correctly. You may be doing exercises like the plank but letting your back sink because your tummy isn’t strong enough and putting strain on your lower back and shoulders and making the back worse. The picture below is good form.

back care for mums

Good form for Plank

Ok, what does this mean and how do you fit it into your busy life?

How to check your posture – Are the shoulders and chin coming forward. Or maybe you have a very curved lower back that can put tension on certain parts of the back or you push the hips forward and lock the knees all you need is a posture analysis and being aware of this can help you think about correcting it.

So Try this standing posture exercise – pull your shoulders back, rib cage in and bottom tucked under. Imagine a piece of string has stretched you up towards the ceiling this is neutral alignment! Try and copy this pose when you can.

But what does this mean?Find out the right corrective exercise for your individual biomechanics. This diagram is of an overly curved spine caused by various issues including too much sitting, tight hip flexors, or after having children.

 

In a posture analysis a good teacher can check if one leg is longer than the other or one hip is tight, causing pain and affecting how you walk. A simple check of the hips or the right stretch of the hip flexor at the front of the thigh and stretch for your bottom might correct this problem.

5 top tips

1. Get your posture assessed to make sure the moves are right for your body

2. Corrective exercises – Do daily simple strengthening moves like shoulder bridge, superman and the plank

3. Do daily stretches for hip flexors, hamstrings and chest.

4. Stop slouching

5. Be aware of your posture and self correct bad habits

Try this move at home – good for support or strengthen the back

Superman

back care for mums

So the conclusion is to stretch, stretch, stretch and keep moving, I also believe massage, salt baths to relax muscles, using foam rollers to stretch and massage too.

What can you do now

Send me a photo to look at your posture and suggest tips.

Come for a free trail next Thursday.

Back care workshop starting after half term in November, Monday 1.30pm and Thursday’s 10.30.

Or Come for a one to one bespoke exercises.

Let me help you relieve your back pain.

For more info on any of the above please drop me a line – hannah@farnhampilates.com

Hannah

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.

 

Why you need a spa break!

spa break hampshire

Join us at Champneys Forest Mere for a wonderfully relaxing weekend.

Do you know how important it is to take time out for yourself to help you relax, switch off and come back to daily routine feeling a new person. Do you have time to stop and think about YOU??

Why you need time out!

Every May and October we organise a Spa retreat at Champneys Forest Mere in the lovely Hampshire countryside. Women can join us for one day or the whole weekend. On our spa day we take time to do exercise, connect with yourself, relax and have a few laughs! It doesn’t matter how fit you are as there is a choice of classes and activites and full use of the spa. Why you need time out –

Simply put – You time is essential to spend time on yourself! Why?

Improve self-awareness
Increase emotional intelligence
Strengthen relationships
Assess your happiness levels
Evaluate who you are and your behaviour to yourself and others
Help you hear your inner voice
Positive impact on friends and family

Do you get ‘You Time’? Do you get enough? We work on mindfulness and helping you enjoy the NOW !

You will come back –

With work/life balance

With renewed energy and feeling creativity

Boosted confidence

With perspective as you’ve had time to examine thoughts and behavior

Grateful for your loved ones and what you have

Some time of self-evaluation

Lower stress levels

A stronger person for doing something for yourself for a change

Happier and able to handle what life throws at you

This will create a positive impact on friends and family

A women is like a teabag. You can’t tell how strong she is until you put her in hot water.”

Eleanor Roosevelt

Our next Spa Weekend starts 16th October to 18th October and here is the fantastic programme.

Day of activities all optional

Arrival 9am

spa break Hampshire

Pilates classes will be on offer

Welcome to the resort and selection of refreshments including yoghurt; granola; mixed berry compote pots; mixed fruit platter; mini muffins; fruit juice and tea/coffee

10.00-11.00 Pilates class -optional

11.00-11.55 Stretching and mindfulness meditation -optional

Bikes can be organised

Use of spa facilities all day

Access to up to 20 different forest mere classes

Personal training also available (extra)

Three course hot and cold buffet lunch

5.00- 6.00 tea and cake

Depart 6pm or stay the night

But don’t take our word for it, here are some of the past participants comments …

“Thank you for a great day! I really enjoyed it and came back feeling very refreshed and wished I had stayed the night and enjoyed a few glasses of wine on the terrace overlooking the lake….amazing view.”
GK, Farnham

“The spa day organised by Hannah was really enjoyable – doing Pilates with a view over the lake was wonderful and the meditation session afterwards helped us all relax so that we could enjoy the rest of the day; lovely lunch, some exercise and a lot of sitting around in the sunshine and chatting. What more could we ask for?”
HH, Haslemere

“It was nice to have a day doing something different with a very nice group of ladies.”
JC, Farnham

Tempted? To make it even easier for you to indulge we are offering a very special discount for this week only.

Pay £50 deposit this week and get the Day spa for just £85 (full price £120) and night £159 (full price £267)

£30 extra single supplement, (extra £10 for Saturday night).

To book on contact hannah@farnhampilates.com. We look forward to meeting you.

 

 

National Work Life week – how’s your balance?

National Work Life weekIt is National Work-Life Week starting on Monday 21st September with the aim of highlighting the importance of maintaining a healthy work/life balance. Having a lifestyle mix of work, family and health is an important challenge many of us face today with studies showing that those working 55 hours a week or more have a 35% increased risk of suffering a stroke than those who work 40 hours or less.

Maintaining work and a healthy lifestyle is one of the most challenging aspects my clients face and I even struggle at times especially on children’s holidays. Finding the right balance between family, work and looking after yourself can be very stressful and it’s often difficult to get the mix right. We can end up sacrificing our own wellbeing to work or spending time with the family but in the end if we aren’t looking after our health then everything suffers.

Regular exercise boosts energy levels make you feel more alert and happier. It can really make a huge amount of difference in how you perform at work and helps clear your mind and put everything else in perspective.

Here are five easy tips on how you can make improvements in your work-life balance.

• Work out or walk with your partner and friends.
• If you have young children taking it in turns in the evenings to run or go to classes helps encourage each other.
• Do try and get 10 minutes of exercise done first thing even before children are up, then it’s out the way and you will feel so proud of yourself!
• Exercise with the children encourage them to go exercise i.e a bike ride or log onto you-tube, or buy an online programme like the Yummy Tummy 6 week programme for mums.
• Take up Pilates classes. New classes started in September all around Farnham but the Farnham Pilates new studio has small group reformer classes and an open trial day 24th and 25th September.  For details of our classes click here

This weekend I am speaking at the WIFE conference in Guildford (Wome in Fitness Empowerment) all about youtime and how you can obtain a  better balance. If you would like to join us and see other inspirational speakers such as Anna Kennedy OBE who took part in The People’s Strictly the you can find out more here.

And for more info on National Work Life Week have a look at their website here

 

National Fitness Day – get involved!

National Fitness Day
It’s National Fitness Day this Wednesday 9th September and after being interviewed by BBC South Today last week I’m really keen to help local people can get involved in fitness activities, especially women.  I’m part of Women in Fitness Empowerment (WIFE) and women all over the UK are joining our “Walk the Talk” event as part of National Fitness Day.


I recently took part in a campaign with my 11 year old Amelia (see image by Emma.) The campaign #AWomansWord is about promoting a healthy relationship with women and their bodies and how they influence their daughters perceptions of their own bodies. The BBC filmed and interviewed several WIFE members about the campaign. We want women to feel happy and confident and to celebrate what their bodies can do – more healthy and happy inside rather than just image. There is so much pressure on women who feel they need to look a certain way, and with two recent surveys showing young girls are also feeling this pressure, we decided it was time for us to take action.


On National Fitness Day we are encouraging women to get walking with their mothers, sisters, daughters and friends. We want everyone discussing what body image means to them and make their #AWomensWord pledge. #AWomansWord seeks to promote greater awareness about negative and disempower the words we use to each other about image. A Womens Word encourages us to replace these words with those that empower us instead, it is a pledge and a promise we make as women for women.


I have organised a walk on 9th September at 10.30am at Frensham Ponds.  All are welcome and it is free and easy to join. We are also involved with a bootcamp in Tilford at 9.30am and running a FREE Pilates class at our new studio in Rowledge, Farnham at 12.30pm. Email me – hannah@farnhampilates.com to find out more.
We are just asking women to get walking and talking and/or pledge their support to connect with us using the hashtag #AWomensWord. The beauty of this is that even if you can’t walk or join in the other events, you can connect with others and follow our updates that day. We will be encouraging women every step of the way.


About National Fitness Day…..


It is the biggest and most visible annual celebration of physical activity of the year used to celebrate the role that physical activity plays a cross the UK. We all know the benefits that regular exercise delivers, including a healthier heart and a better quality of life. Many of us find it a challenge to get fit but it doesn’t need to be. Research shows if you exercise in company you are more likely to stick at it. I’d be happy to explain further to you and also how people locally can find out more about ways to get fit and active.


The WIFE event “Walk the Talk” is registered with National Fitness Day here and you can find out more about National Fitness Day on their website.


Take a look today and get involved with this great initiative.


Hannah is a Pilates teacher running Farnham Pilates with 10 years experience and qualification level 3 CYQ, MA Marketing.