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Free Pilates 1-2-1 Throughout August

Posted on 27th July 2018 by

We’re offering a fun packed, varied Summer Pilates timetable for 2018 – with a range of specialist Pilates classes to suit all abilities and interests. Free Pilates 1-2-1 August at goPhysio

To go hand in hand with this, we’re running a special offer where you can come along for a FREE 1-2-1 Pilates session throughout August, to help you get started with Pilates.

All About 1-2-1 Pilates

A 1-2-1 Pilates session is a 30 minute appointment with one of our Clinical Pilates Instructors. Doing a 1-2-1 is commonplace before starting any specialist Clinical Pilates class. Why is this necessary you may ask? There are a number of reasons:

  • To realise and experience the true benefits of Pilates, learning and practicing the right technique is crucial. The movements are very subtle. Having a 1-2-1 enables us to teach you the basics, so that when you’re in a class environment you get the best out of Pilates.
  • We can find out what you want to gain from Pilates and make sure we guide you into the most appropriate class and level to help you achieve your goals.
  • We will find out about any old or existing injuries, niggles or conditions that may need addressing. his is where our clinical expertise comes in – having small classes that are taught by clinical specialists (Physiotherapists or Sports & Rehabilitation Therapists) enables us to support you as an individual.
  • We will teach you some of the basic terms, names of exercises and make sure you are confident with the building block of Pilates – centering. This means when you start the classes, you are more confident and comfortable with what you are doing.
  • We can show you the studio and talk through the class booking process, making it all more familiar and easy for you to join a class.
  • It’s a chance for you to ask any questions you may have about Pilates, discuss any individual worries or concerns and help make sure you are confident with any Pilates decisions you may be making!

If you’re interested in starting Pilates at goPhysio, why not come along and take advantage of a free 1-2-1 this August, to see whether you would benefit from taking part in Pilates and find out more about it!

To book your free 1-2-1, just give us a call on 023 8025 3317 and ask to book your free 1-2-1. We’re open from 8am – 8pm Monday to Thursday, until 6pm Friday and also on a Saturday morning.

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Meet our Pilates Instructors

Summer Pilates at goPhysio

 

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Pilates Express Abdo Blast – Summer Pilates Class

Posted on 24th July 2018 by

Summer Pilates at goPhysio Chandlers Ford!

This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is Pilates Express Class Abdo Blast
the an express Pilates class, a 30 minute Abdo Blast!

Your abdominal muscles are central to any Pilates workout. Learning how to engage your ‘core muscles’ to help you learn movement control is one of the many benefits of Pilates. What this class will do is focus even more on those key abdominal muscles. This 30 minute, ‘express class’ will work purely on your abdominals, taking some favourite Pilates exercises to challenge you in this area. A great chance to tone and strengthen this core area.

The express classes are timetabled around lunch time, so are a great opportunity for you to pop out of work to get an express workout in during the day. £6.50 a class.

Abdo Blast classes are taking place on the following days and times:

  • Monday 6th August 12.30pm with Francesca
  • Tuesday 14th August 1pm with Hugo
  • Monday 20th August 12.30pm with Francesca
  • Tuesday 28th August 1pm with Hugo

Take a look at the Summer Pilates Timetable 2018 here.

If you’d like to book onto the Pilates Express Abdo Blast classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 

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Absolute Beginners Pilates at goPhysio

Posted on 23rd July 2018 by

Absolute Beginners Pilates goPhysioHave you heard all about the benefits of Pilates but have no idea what it is or what a class entails? Are you not sure where to start? Are you keen to join a class but feel a bit daunted by it?

We’re bringing a special class to Chandlers Ford this Summer – Absolute Beginners Pilates

This special Summer Pilates class, forms part of our summer timetable. This 1 hour session is for absolute beginners to Pilates. If you’re not sure what Pilates is, what a class would involve or whether it’s for you, now’s your chance to give it a try! It will cover all the Pilates basics, help you understand more about Pilates and give you the opportunity to practice some exercises. All of this will be under the careful guidance of one of our experienced Pilates Instructors.

The classes are small and supportive, so you’ll get individual guidance and attention. Our studio is welcoming and friendly, we make the classes fun and sociable – it’s so important you enjoy exercise! You can work and develop at your own pace, so don’t worry about feeling pressure or that it’s too challenging!

Absolute beginner classes are being held on:

  • Tuesday 7th August at 10am with Chris
  •  Thursday 30th August 9.30am with Roz

The 1 hour class costs £12.50. Pre-booking is required.

Take a look at the Summer Pilates Timetable 2018 here.

If you’d like to book onto the Absolute Beginners Pialtes classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 


The goPhysio Pilates Team

Posted on 19th July 2018 by

Specialist Clinical Pilates is one of our core (excuse the pun!) services here at goPhysio in Chandlers Ford. We are unique in the area in that all of our Instructors, in addition to APPI Pilates Chandlers Fordbeing specially trained Pilates Instructors, are clinically qualified, so have a degree in Physiotherapy or Sports Therapy.

This level of qualification and specialist experience enables then to incorporate Pilates with rehabilitation and recovery of injuries, and/or using Pilates for injury prevention.

The Pilates qualifications that all of our Instructors have is from The Australian Physiotherapy & Pilates Institute (APPI). This is the world leading provider of Pilates education.  The APPI has developed a unique modified Pilates technique. This technique has been developed specifically for rehabilitation settings. It ensures that safe and scientifically researched movement patterns are learned and taught to be part of effective Rehab, retraining of alignment, correcting posture, improving range of motion, supporting the spine and for safe sport and strength training.

Meet Our Instructors!

We are so privileged to have 5 fantastic Pilates Instructors in our team. As they all work clinically too, this helps provide seamless care if you are moving from physiotherapy or rehab to Pilates or via versa.

Roz Brawn - Physiotherapist & Level 2 APPI Pilates Instructor
Roz Brawn – Physiotherapist & Level 2 APPI Pilates Instructor

 

Hugo Carvalheiro - Physiotherapist & Level 2 APPI Pilates Instructor
Hugo Carvalheiro – Physiotherapist & Level 2 APPI Pilates Instructor

 

Kim Leith - Physiotherapist & Level 3 APPI Pilates Instructor
Kim Leith – Physiotherapist & Level 3 APPI Pilates Instructor

 

Chris Tiley - Physiotherapist & Level 2 APPI Pilates Instructor
Chris Tiley – Physiotherapist & Level 2 APPI Pilates Instructor

 

Francesca Wicker - Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor
Francesca Wicker – Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor

So, whether you’ve heard great things about Pilates and would like to start, are looking for small, supportive classes to help with prevention or recovery from injury or want to do Pilates as part of a regular exercise routine, look no further!

Here’s all the information you need to know about:

Clinical Pilates

Our regular timetable

How to book Pilates at goPhysio

and information about our special Summer of 2018 Drop In Pilates

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Summer Pilates – All The Balls

Posted on 17th July 2018 by

Summer Pilates at goPhysio Chandlers Ford

This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is a Pilates class using the big gym / swiss balls. Gym Ball Pilates

We often use various balls during Pilates classes – gym balls, weighted bass and squishy balls. They’re a great way to add variety and challenge to our Clinical Pilates Mat classes. This 1 hour class will use the gym balls in a variety of exercises – whilst you sit on the ball, lay over the ball or use the ball in your hands or under your feet. The natural instability of the gymball mens you have to work a little harder, so the Pilates exercises will be a bit more challenging.

This 1 hour class will take place in our air conditioned studio in Chandlers Ford and costs £12.50 a class.

Our Pilates Exercise Ball classes are being held on:

  • Wednesday 8th August 7pm with Roz
  • Thursday 16th August 9.30am with Roz
  • Tuesday 21st August 10am with Chris
  • Tuesday 28th August 10am with Chris

Take a look at the Summer Pilates Timetable 2018 here.

If you’d like to book onto the All The Balls classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 

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Summer Pilates Glutes Blast Express Class

Posted on 15th July 2018 by

Summer Pilates at goPhysio Chandlers Ford

This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is the an express Pilates class, a 30 minute Glutes Blast!Pilates for your bum

The big Gluteal (buttock) muscles are notoriously weak in many people. This weakness can cause many common injuries, aches and pains, including hip pain, back pain and knee pain. The gluteal muscles play a crucial part in so many activities and sports. So, here’s your chance to do a targeted Pilates class, that will focus just on these important muscles. A great chance to tone and strengthen!

The express classes are timetabled around lunch time, so are a great opportunity for you to pop out of work to get an express workout in during the day. £6.50 per class.

Take a look at the Summer Pilates Timetable 2018 here.

Glutes Blast 30 minute classes are being run on:

  • Tuesday 7th August 12.30pm with Francesca
  • Monday 13th August 12.30pm with Francesca
  • Tuesday 21st August 1pm with Hugo

If you’d like to book onto the Pilates Express Glutes Blast classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


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Magic Circle Summer Pilates Class

Posted on 10th July 2018 by

Summer Pilates at goPhysio Chandlers Ford – This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is Pilates Magic Circle Class goPhysio Chandlers Fordthe Magic Circle Class.

What’s magic about this circle you may ask? The Magic Circle is a popular piece of Pilates equipment, created by Pilates founder, Joseph Pilates. It’s a ring made of flexible metal and rubber with 2 pads on the outside. The great thing about using the magic circle in Pilates is:

  1. It provides additional resistance to your muscles during your class, challenging you in a slightly different way and working to increase muscle strength and tone.
  2. It can be used for leg or arm exercises and adds another dimension to the mat Pilates exercises.
  3. It provides some feedback about what muscles you are working during the class, it can really help further connect you to your centre whilst you’re exercising.

It is rumoured that Joseph Pilates was inspired to create the ‘Magic Circle’ by the metal ring of a beer keg!

Take a look at the Summer Pilates Timetable 2018 here.

Magic circle classes are being held on:

  • Wednesday 15th August 7pm with Francesca
  • Thursday 23rd August 9.30am with Roz
  • Tuesday 28th August 6pm with Hugo

If you’d like to book onto the Magic Circle classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 

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Summer Pilates 2018 at goPhysio!

Posted on 2nd July 2018 by

This summer we’re mixing it up a little for summer Pilates at goPhysio! We’re offering a totally Summer Pilates 2018 goPhysio Chandlers Fordflexible and varied timetable of classes.

You’ll still have the opportunity to come along to a regular Clinical Pilates mat class, but we’ll also be offering some fun classes and a charity class throughout the week. It’s a great opportunity for you to try a different class, a different instructor or do some extra classes!

Whatever class you choose to come along to, you’ll find a warm welcome in our cool, air-conditioned and spacious studio. All equipment is provided.

We appreciate summer is a busy time for many people, with holidays and children to work around. Based on feedback from our regular Pilates attendees, we’ve put together a system that aims to offer an easy, flexible and fair way for you all to enjoy your Pilates over the summer. 

Summer Timetable

Summer Pilates classes will be running from 6th August – 1st September 2018. Bookings open Friday 6th July.

Take a look at and download the full Summer Pilates Timetable here – Summer Pilates Timetable 2018

You can download the full Summer Pilates class descriptions and booking information here – Summer Pilates 2018 Booking Information and Class Descriptions.

Booking a class 

To ensure efficient and smooth running of the Summer Pilates for all, please read the following booking information carefully which applies to all Summer Classes (mat classes, express classes and Special classes): 

  • All classes can be booked at Reception or by calling 023 8025 3317. Booking opens on Friday 6th July.
  • All classes are booked individually, so you can book and pay for exactly which classes suit you over the summer. You can book as few or as many classes as you like. 
  • Places will be limited, so advanced booking is recommended. You can book a place in a class (subject to availability) right up until the class starts, so as long as there is a space you may be able to join on the day.
  • To secure your place in any class, you will need to pay for the class(es) at the time of booking. No bookings will be made without payment. 
  • All bookings are final, there will be no refunds for unattended classes, so please only book and pay for classes that you know you can attend. 
  • Summer classes will not be transferable. We cannot swap you from one class to another once a booking has been made. 
  • Unattended classes can not be ‘made up’ over the summer or during the next course. 

Class Descriptions

Mat Classes £12.50/class 1 Hour Regular Clinical Mat Pilates classes will be run throughout the week. Classes are run at 3 different levels, beginners for those new to Pilates or who want a gentler workout, intermediates for those who regularly attend Pilates and want more of a challenge and advanced for those who are really confident with their Pilates. There is also a mixed class, where all levels will be catered for.

Pilates Express – Abdo Blast £6.50/class  30 Minutes A quick, fun 30 minute express class, purely focused on targeting the abdominal muscles. Get ready to feel the burn!  

Pilates Express – Glute Blast £6.50/class 30 Minutes A quick, fun 30 minute express class, purely focused on targeting the gluteal (bottom) muscles. Get ready to feel the burn! 

All The Balls £12.50/class 1 HourA Pilates class for all levels using the large Swiss/Gym Balls. A variety of exercises whilst you sit on the ball, lay over the ball or use the ball in your hands or under your feet! A fun and challenging session to add variety to your Pilates workout.

Charity Mixed Mat Voluntary Donation 1 Hour This year, goPhysio are supporting The Brain Tumour Charity. Once a week, we’ll be dedicating one class to this charity. There will be no charge for this mixed level mat class, but we will be collecting voluntary donations from all those attending. Places will be limited, and advanced booking is essential to reserve your place on this class. You can donate to our chosen charity online here

Pilates For Sports £12.50/class 1 Hour Whatever your sport, this Pilates class will work around challenging you to improve your strength, flexibility, endurance and stability to help with your sporting performance, help build physical durability and prevent injury.

Magic Circle £12.50/class 1 Hour A fun class, using the magic circle to add resistance and aid flexibility as part of your mat work class.

Absolute Beginners £12.50/class 1 Hour This 1 hour session is for absolute beginners to Pilates. If you’re not sure what Pilates is, what a class would involve or whether it’s for you, now’s your chance to give it a try! It will cover all the Pilates basics, help you understand more about Pilates and give you the opportunity to practice some exercises.

Please download the Summer Pilates 2018 Booking Information and Class Descriptions here.

Please note, if you are new to Pilates, you will be required to come along for a 30 minute Pilates 1-2-1 before you join a class. This is commonplace for Clinical Pilates and helps make sure you get the most from the classes. Why not take advantage of our free Pilates 1-2-1 this summer?

Free Pilates 1-2-1 

Throughout the whole of August, we are offering a FREE PILATES 1-2-1 for anyone new to our classes. We always advise doing a 1-2-1 with one of our Pilates Instructors before starting Pilates. It’s a great way to find out what you want to achieve through coming to Pilates, screen for any injuries that we may need to consider or work around during the classes and teach you the basics of Pilates. This will really help you get the most benefit from the classes.

If you or someone you know would like to start Pilates, this is a great opportunity to get started. To book your free 1-2-1, just give us a call on 023 8025 3317 or pop into the clinic in Chandlers Ford and quote ‘SUMMER PILATES’. We’ll get your 1-2-1 booked in at a time that suits you and then you’ll be ready to start the classes!

Enjoy your summer of Pilates at goPhysio in Chandlers Ford!


 


Why Pilates is great for runners

Posted on 25th January 2018 by

Pilates is an effective, mainly mat based, body-conditioning routine designed to increase physical endurance, flexibility, posture, co-ordination, and core strength. It involves focused, controlled movements that can be modified to create different levels of difficulty.

Pilates was developed by a German, Joseph Pilates, in the early 1900’s as a form of exercise for soldiers recovering from injuries in WW1. He then adapted it for use by gymnasts and dancers. This form of Pilates is known as ‘traditional’. There are a host of other types of Pilates too, including Reformer Pilates, which utilises equipment and resistance techniques.

At goPhysio, we teach the APPI method, which is a form of clinical Pilates. The APPI Method is a research based, clinical application of improving the way a person moves and functions in their everyday life. The traditional Pilates exercises have been broken down into clearly defined levels to ensure a standard, gradual progression towards normal, functional movement. This also helps to build a strong foundation to build and progress your core strength on. The core cylinder, the focus of all Pilates movements, consists of the four abdominal groups (external oblique, internal oblique, rectus abdominis, transversus abdominis), the three lower back groups (psoas major, quadratus lumborum, spinalis) as well as the muscles of the buttocks, hips and pelvis.

The core

The ‘core’ plays a key part for any sport – in running, the main purpose is to stabilise and support the spine and trunk, providing a strong centre for the transfer of forces. It helps to make the dynamic leg movements as efficient as possible. Strong core muscles also help to maintain good posture to maximise performance and minimise injury. Reduced core stability can cause excess movement in the trunk, through over rotation. This can lead to a poor running form, which in turn leads to increased fatigue and reduced performance potential. This is due to energy being wasted in the form of excess movement and poor control.

Pilates also has many other benefits for runners

  • Helps to identify any weaknesses that inhibit your running technique. It will provide you with muscular cues to help you fire and strengthen muscles that help you maintain a better running posture, which in turn will reduce the risk of injury and overuse.
  • A strong, balanced body helps you maintain proper form as you fatigue. Pilates helps you loosen your hips, legs and back, all helping you keep a fluid, long stride.
  • Pilates can decrease your recovery time after injury or a strenuous workout by increasing joint mobility, improving flexibility and body awareness.
  • Pilates breathing encourages you to use the diaphragm and control your inhalation/exhalations to assist with movement – this translates into better control during running.
  • Pilates helps to improve hip, pelvic and lumbar spine mobility & flexibility, through the movements and stretches.

We run over 20 classes a week at the clinic and even though they are aren’t targeted specifically at runners, it would be a great addition to your training regime to help with core strength, balance and improved mobility & flexibility.

To find out more about the classes or get started with Pilates, please call us on 023 8025 3317.

Pilates Exercises for runners

Read More 

Read more about Clinical Pilates

Take a look at our latest Pilates timetable

Our top 6 Pilates exercises for runners

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The Benefit Of Pilates For Winter Sports

Posted on 8th January 2018 by

Winter is upon us and with that, ski and boarding seasons are in fill swing!

We get lots of enquiries at the clinic about how best to prepare for skiing holidays and how to prevent the worst from happening with injuries.

In today’s blog, we’ll look at why preparing for your ski or snow boarding holiday is important and what Pilates is – if you haven’t come across it before

Ski holidays are a big commitment, both physically and financially. They are also time limited, so most people ski around 6-8 hours a day for 5-7 days in a row. This can be a huge increase in demands on your body if you normally sit in an office all day!

Pilates can help to prepare you for the slopes in many ways:

  • Helps to prepare the body for intense period of exercise
  • Reduces the risk of injuries
  • Improves fitness
  • Addresses muscle imbalances
  • Helps you make the most of your holiday!

Pilates is a low impact form of exercise, usually mat based, that centres around the idea of maintaining a strong ‘core’ during dynamic movement patterns. It works on improving balance, flexibility, muscle strength and posture. It incorporates elements of yoga, martial arts and Western forms of exercise.

So how does having a well trained ‘core’ help me on the slopes? 

There are 4 key elements that will help you during your time on the slopes – Posture, Alignment, Control & Muscle Balance.

I’m sure you’ve seen it before, some people struggle to even stay upright! During this struggle their muscles are so tense and working so hard to keep them upright, thinking about posture goes out of the window!

Posture

A crucial part of winter sports is how you stand on your skis or board.

Incorrect posture will force your body to work much harder than it needs to, which is really inefficient. So, you’ll find that some of your muscles will tire much more quickly and your body will generally fatigue.

When you’re on your skis or board, your posture needs to be stable, yet easily adaptable to the dynamic nature of snow sports.

Pilates helps posture by educating the right postural muscles for you. It teaches postural muscles to work effectively and efficiently.

Alignment

This follows on from posture. Alignment is the relationship in your body between key areas like your head, shoulders, pelvis, hips, knees & ankles. So, if you were drawing a line between these key points like a dot to dot – there will be good and not so good patterns of alignment.

Learning to align your body in its optimal position, will reduce the strain on joints and muscles. Correct alignment will improve your control and balance.

We take it for granted, thinking our body will naturally do this, but a lifetime of postural stresses, injuries, sitting at desks, driving etc. will effect our optimal alignment. We may have tight weak muscles or even some that don’t ‘switch on’ when they’re needed.

Pilates really works to optimise your alignment, teaching all those bits of your body to work efficiently in relationship to each other. Being conscious of your alignment will carry over to your time on the slopes and you will reap the benefits in efficiency, endurance and preventing injury.

Control

Being able to control your body effectively allows you to make small changes without over or under compensating. This skill is vital in skiing and boarding. Reduced control results in working harder than you need to, overstraining the body.

All the moves and exercises in Pilates will challenge and educate body control. Practising control off the slopes will help it become second nature when you’re on the slopes! Let’s face it, when you’re hurtling down a slippery mountain with an equally slippery piece of equipment attached to your feet, a bit of control is a nice thing to have!

Muscle Balance

Muscle imbalances are common throughout the body and don’t always result in a problem. But if your body is being put under greater prolonged physical stress (like a week skiing!), imbalances can become problematic. Weak muscles can be forced to use increased tone or tension to help support them, which increases their work load. Other muscles can work overtime to try and compensate. As skiing/boarding is a whole body exercise, it’s important to address any imbalances you may have.

Pilates is a great form of exercise to do this, that really works the whole body. When practising Pilates exercises you can quickly find out which areas are weak or tight!! It will really teach those ares to work and address any compensations your body is making.

So, how exactly can Pilates can help prevent injuries and keep me safe during my trip!

All of the points above are vital injury prevention tips – correct posture and alignment, better control and well balanced muscles will all reduce the risk of injury.

Any area of the body can be injured when skiing, as it’s a whole body sport. This includes joints, bones, ligaments, muscles and tendons. An injury can vary from a minor muscle strain to a major bone/joint injury such as fracture or dislocation.

Pilates specifically can help you:

  • Maintain control
  • Improve balance – reducing the risk of falling
  • Distribute the load evenly throughout your body – reducing the risk of overworked muscles
  • Increase your flexibility – helping you maintain the correct posture and stance
  • Improve your dynamic movement control – allowing you to adapt to your terrain

Pilates will give you the skills needed to have a safe and enjoyable time away – plus it’s a great form of exercise all year round! The benefits are transferrable to everyday life and exercise too, not just extreme winter sports.

If you’re interested in experiencing for yourself how Pilates can benefit you, come and join one of our classes. We run an extensive timetable of classes, including daytime, evening and Saturday mornings – with a range of levels to suit all.

The goPhysio Team also have some top tips to help reduce the risk of injury on the slopes

Fiona – Listen to your body! Don’t keep going if you feel like you need a break.

Kim – Get any pre-exisiting injuries treated BEFORE you go – don’t leave it until the last minute! You really wouldn’t believe the number of people we see at the clinic a few days before they’re due to go skiing, who’ve had an injury for ages and call us in desperation (normally looking for a knee brace to solve their problem!). Think ahead!!

Paul – Pace yourself throughout the day and have regular breaks to top up energy levels with a hot chocolate!

Francesca – Just in case……make sure you have some insurance to cover any injuries or illnesses while you’re away.

We hope you have a safe & happy holiday!

p.s. Obviously, some injuries are totally unavoidable. So if you do find yourself heading home not quite in one piece, we’re here to help you recover too. You can book an appointment online or give us a call. We aim to offer you an appointment within 24 hours, if not the same day so you can get sorted without delay. All our team are keen skiers or boarders, so know exactly what you’re talking about.