Online Subscription

I would like to take this opportunity to remind you that there will be No LIVE classes from Monday 17th August – Monday 31st August, unlimited recorded classes will continue to be available on demand via the Online Facebook group during this time as part of your weekly subscription.

Online Live Classes will continue from Tuesday 1st September

• Online membership will remain at just £8.00 per week
• 5 Live Online Classes per week during Term Time Only via Zoom or Facebook
• Unlimited On demand classes available 52 weeks of the year via our Facebook group ‘MOVE  Online’

Join a one off Live online class for just £5

I would love to hear from you with any feedback to help me to offer a varied timetable whilst offering live classes on the days and times that work for you. Please follow the link below and complete the online questionnaire.

https://docs.google.com/forms/d/1Rg2YsYyjwZWEFzQhWXBp3Rixhw4BEAA5M5pJfph4LB0/edit

Small Group Mat Classes

I am planning on re-opening the Mat Studio and teaching small group classes from Monday 7th September.

Would you like to return to small group Mat work classes from September?

• Maximum of 6 in a class
• £10 per session when booking for the term.  Payment will be taken weekly.
• Bring your own Mat/towel and any other equipment such as a Foam Roller or Brick.

Which of the following day/times can you attend a class?  Please note this is not a final timetable, some of the classes will be Mat, some will be Roller,Brick, Chair or Barre.

Monday 9.00 am – 9.55 am
Monday 10.05 – 11,00 am

Tuesday 9.00 am – 09.55 am
Tuesday 10.05 am- 11.00 am
Tuesday 18.00 pm – 18.55 pm
Tuesday 19.05 pm –  20.00 pm

Thursday 9.00 am – 09.55 am
Thursday 10.05 am – 11.00 am

Friday 09.00 am – 09.55 am
Friday 10.05 am – 11.00 am

Apparatus Sessions

It has been so lovely being back in the Apparatus studio working with real bodies again, I have really missed that contact.

I am currently offering Private and semi Private sessions (2:1) on the Apparatus

Private – £40
Semi Private – £45

To book please contact me direct, I am teaching at the following days/times (please contact to discuss other possibility’s)

Monday, Tuesday. Thursday, Friday

07.30
11.30
13.00
14.30

Covid -19 update

Keeping you safe is my priority at and I will continue to adapt measures to remain in line with government guidelines & to make everyone is as safe and comfortable as possible.

Studio cleaning

• MOVE. Apparatus Studio will be deep cleaned daily
• In-between sessions I will be disinfecting common surfaces & equipment
• Before and after your class we ask that you wipe down all equipment with our disinfectant wipes
• hand sanitisers are available

Face masks
You are not required to wear face masks whilst on your apparatus, however, if you are more comfortable with a face masks please feel free to wear one.

• I will be wearing a visor during sessions.

Air ventilation
Doors and windows will be open whenever possible for improved air ventilation

Social distancing

• You will need to adhere to 2m social distancing when in the studio

Common areas
Please come changed ready for your session, toilet facilities are available for you to use if required.

Entering & exiting the studio

• Please do not arrive more than 5 minutes before your class and wait in your car until the studio is empty and I can safely invite you in.
• Please use the hand sanitiser provided on entry
• You will need to take off your shoes and leave all your belongings in the entrance before entering the studio or leave personal items locked in your car.

Water

• Please bring your own bottles & water.

Dress code

• I require that everyone wears socks, preferably with grip – no bare feet!
• You need to arrive changed and ready for class

Towels

• Please bring your own towel.

Adjustments

• I will provide verbal adjustments, no physical adjustments will be provided

Everyone’s safety

• If you begin to feel unwell during class, inform me and leave the studio immediately.
• If you have been tested positive for COVID-19 or knowingly been in contact with someone who has tested positive you should not come to the studio and you should follow government advice.
• Your safety and health is my utmost priority, please help me maintain high standards.

For this section of the newsletter I would like to introduce you to the benefits of using spiky balls on a regular basis.

The benefits of Spiky balls and how to use them.

Self-massage with a spiky ball is a great way to keep yourself moving and relatively pain-free.
Using Spiky Balls to release tension in the body, along with other exercise therapy, can help reduce the symptoms of conditions such as sciatica, piriformis syndrome, sacroiliac joint dysfunction, planta fasciitis, low back pain, rotator cuff/shoulder injuries and carpal tunnel syndrome.

If you are looking to invest in some spiky balls, I would recommend that you start with the ones I am using in the video, they are available on my website, however, a simple tennis ball/ squash ball will do the job. www.movestudiobude.com/shop/

There are a wide range of therapy balls on the market,  I would suggest you feel them before you buy, if they are too hard and spiky you may find some of the work too painful, so give your body a chance to get use to the techniques and go for a softer, smoother ball initially and build yourself up.

What effect do they have on the soft tissues?

Myofascial System

• Spikey Balls work on the myofascial* system to reduce muscle tension, improve blood flow, increase body awareness and aid in injury prevention and rehabilitation.  Making them perfect for knots and tight areas.

*The myofascial system refers to the muscle itself as well as its fascia – the thin sheath that wraps around and connects the muscles, bones, nerves and blood vessels.

Trigger points

• By targeting trigger points*, Spiky Balls can reduce pain levels and improve range of motion through specific muscles and subsequently improve joint motion.

*Trigger points are defined as “discrete, focal, hyperirritable spots located within a taut band of skeletal muscle” (Alvarez & Rockwell 2002). They can be either , meaning they cause pain even at rest and may refer pain in particular patterns, or  which don’t cause pain at rest, or spontaneous pain but can restrict the range of movement or cause a degree of muscle weakness. The most common areas that are affected by active trigger points are the head and neck, lower back and pelvis, the hamstring muscle group and the shoulder girdle.
The elimination of trigger points within the skeletal muscles is especially important in the management of chronic pain conditions. (Brukner & Khan 2012)

How to use the spiky balls
The first few times that you use your spiky balls, it’s fair to say that you may experience some degree of pain. The great thing about these spiky massage balls is that you can control what level of pressure and therefore pain you are inflicting upon yourself.

• You can simply sit or lay on your Spikey Massage Ball and use your body weight to apply pressure to a tight muscle.

• If you have a tight or sore spot, place the spiky ball there, then apply some sustained light to medium pressure with your own body weight and hold for up to 90 seconds. You can also gently move your body weight and therefore the ball in an up and down, or side to side motion to release a greater area of muscle tension.

• Ideally, you would use your spiky ball 2-3 times per week on a regular basis for maintenance, or you may use more frequently during times of flare up or injury.

• The great thing about the spiky massage ball is that they are small, compact, easy to travel with or take to work with you and relatively easy to use. You can use them in sitting, standing or lying positions.

I hope this has been useful and that you can benefit from regular use of the spiky balls.

The link below is a complementary 20 minute video working through a mat based routine using the spiky balls.  Enjoy x

What other title could be more appropriate for our first Lifestyle Blog than….

Pilates as a Lifestyle choice

When Joseph Pilates created ‘Contrology’ he saw it as much more than just an exercise routine. He believed that what we now call Pilates was a life changing system that had the power to deeply affect our physical, mental and spiritual well being and which would enable us to lead richer, fuller lives.Many people don’t know that there are principles that every good Pilates workout should include. There are 10 and knowing them may help you understand the bigger picture of Pilates. Pilates is a method, not just a random assortment of exercises to make you work, through understanding these principles and allowing them to spill over into your everyday life, you will start to see how Pilates can significantly impact your lifestyle.

The 10 principles:

Awareness
Breath
Balance
Control
Concentration
Center
Efficiency
Flow
Precision
Harmony

Pilates helps re-balance our musculature and pull our skeleton into  alignment, which is hugely beneficial to our overall stability. Postural misalignment  problems often develop over many years and eventually manifest themselves as pain or mobility limitations in later life. Eventually these problems will catch up with us and ideally we really need to realign our body and re-balance before this happens if we are going to enjoy the best of mobility in our later years.

Investing in a Pilates programme really does create long term dividends. Increasing strength and flexibility, aligning our posture, heightening our body awareness and raising our overall levels of fitness – these all deliver immediate, positive benefits. And as we get older, when we so often lose some balance and coordination, an investment in a Pilates programme will reduce the risk of falls and to retain our mobility into older age. It’s never too late to start!

So whats going on behind the scenes at MOVE?

Without it sounding like a understatement things have been rather different over the last 6 months.

Teaching in front of a screen is my new normal,  trouble shooting the technical issues is by far the most stressful aspect of the job.

I really miss everyone being in the studio with me, I miss the sounds (moans and laughter) as well as being able to witness the shaking limbs, when every cell of the body is being challenged and you are hanging on in there with the perfect ‘Pilates’ smile giving nothing away, until I announce just 4 more!  the Pilates smile soon becomes more of a death stare! I know you all miss that too xx

I have been spending some time working online with James D’Silva, (founder of the Garuda Method) doing lots of self practice and exploring more possibilities within our movement potential, as well as taking a variety of training courses with Eric Franklin, learning more about the Franklin Method, developing a deeper understanding of the anatomy, in particular the Rib cage, the Sacro illiac Joint and the shoulder girdle.

Things are different for sure, but I am feeling positive and excited about the future of MOVE.  I am looking at having more instructors working along side me in the future, I am looking for equipment and mat qualified Pilates instructors, if you know of anyone that you think would like to work at MOVE Studio, please pass on my details I would love to hear from them.

Have a wonderful August and please do not hesitate to get intouch with any questions.

I miss you all.

Sarah xx