The plank is a fantastic exercise with many benefits - one of my favourites - when done well and with good form. In Pilates we aim to do all exercises with good form and technique but with the plank, it is even more important. When a plank's done badly, it's most likely because you are not sufficiently engaging your abs which could potentially lead to low back ache and possibly injury. I recently completed the McMillian Cancer Research Plank Challenge. the aim of which was to plank everyday for a month and try to get up to 3 mins. As part of this challenge I joined a Facebook group with the ot ..read more

Joseph Pilates believed that, "A man is as young as his spinal column.” “If your spine is stiff at 30,” he once said, “you are old. If it is flexible at 60, you are young.” This short stretch video is designed to keep your spine moving in all planes of movement - flexion, extension, rotation and lateral flexion. Click on the image or on the link below to access the video: https://vimeo.com/676578995/f7074ef330 ..read more

Ingredients 2 large Portobello mushrooms 1 tbsp olive oil 1/2 tsp garlic powder 1/2 tsp onion powder 1 tsp mixed Italian herbs 2 tbsp tomato paste A ball of mozzarella cheese Salt and pepper Wash and dry the Portobello mushrooms and place them on a baking tray lined with silver foil. The stems should be facing upwards. Pre-heat the oven to 180C. Combine the garlic, onion power, herbs and tomato paste together in a small bowl. Spoon the tomato paste into the mushrooms around the stem. Slice the mozzarella cheese and place it on top of the tomato mixture around the stem and drizzle with oliv ..read more

Maintaining good spine health is vital to our everyday overall health and ability to function; 80% of adults in the UK will experience back pain at some point in their lives which is the leading cause of job-related disability. Improving spine health and non-specific low back pain can often be improved by simply being more aware of your body and posture and practising better body mechanics when undertaking daily tasks and activities. Looking after your spine Lift correctly - Lifting incorrectly can place a massive strain on the spine. The best way to lift is to stand as close to the object a ..read more

Meet Mindy. She's been created to show how the human race's posture might evolve by the year 3000 due to our heavy use of technology. It's worth noting that she was created as a 'discussion' point by a company who create hands-free technology so probably needs to be taken with a large dose of salt - the second eyelid is probably a case in point. However, some of the postural changes they suggest, such as the rounded shoulders and forward head posture, can definitely be seen today as a result of our modern lifestyle. The key to preventing these postural issues developing (when due to lifestyle ..read more

If you have over indulged over the festive period, this low calorie, veggie soup is perfect to help you get back to healthy eating habits. Ingredients 1 large carrot 1 large courgette 1 parsnip 2 x red pepper 4 tsp Bouillon powder / 1 1/2 vegetable stock pot 1 litre of hot water 1 tsp chilli flakes (or to taste) Salt and pepper to taste Method Peel, de-seed and roughly chop all veggies. Place in a saucepan with the Bouillion or stock pot, water and chilli flakes and simmer until the carrot and parsnip are cooked. Allow to cool slightly and then blend using a hand or jug blender. Re-heat to ..read more

Overnight oats are a versatile breakfast or snack that can be adapted to your taste. An ideal go-to if you are short on time in the mornings, it also has the added benefit of being rich in fibre so will help you to stay fuller for longer. I make mine with kefir but it can be made with any yogurt. This raspberry and pumpkin combo is one of my faves! Ingredients 60g raspberries Handful of blueberries 50g porridge oats 130g kefir or yogurt 1 tbsp pumpkin seeds Honey Walnuts Milk if needed Method Place the oats in a regular sized jam jar together with the kefir or yogurt and mix together. If t ..read more

Pilates more than any other activity focuses on addressing the muscular imbalances that we all have from one side of the body to another. If you are a runner or a cyclist, there are a number of reasons as to why these imbalances can become more pronounced and put you at risk of injury: Running and cycling are activities that work the body in one plane of movement - the sagittal plane ie. forwards and backwards. There is no movement in the frontal (side to side) or transverse planes (rotation) that other sports such as tennis or golf provide. This one-dimensional movement can lead to weakness ..read more

If you are new to Pilates and are wondering what it's all about, or maybe you have attended classes before but would like a refresh of your Pilates principles and fundamentals, then this workshop is for you. EVENT DETAILS: Venue: Studio One, Hayden Farm, Hayden Lane Nettlebed, Henley-On-Thames Oxfordshire RG9 5TX Date: Saturday 20th August Time; 10am - 11.30am Cost: £20 per person Within this hour and half workshop I will go through the key Pilates fundamentals of Breathwork, Centering, Concentration, Precision, Control and Flow and help you feel and understand these within your own body so t ..read more

For healthy hips, we need to mobilise and strengthen the hips in all its planes of movement. The stretches below will help to release tension in various muscles that can cause tension around the hips including hip flexors, adductors (inner thighs), glutes, lower back, hamstrings, IT band. Butterfly Stretch Sit in a neutral position with weight even over both sit bones. Sit on a block if needed. Bring the soles of the feet together and as close to you as possible. Place the hands on the ankles and the elbows on the knees. Gentle press down with the elbows to open out the hips and stretch the ..read more