Give the gift of Pilates to friends and family with North West Pilates Gift Vouchers. They can be redeemed for a class pass or for privates and personal training. Know someone who is wanting to get in shape but not sure where to start? Is a family member suffering from back pain who could be treated by our physiotherapist and wellness team? What about convincing a friend to join our fantastic pilates and fitness program along with you?
A perfect christmas or birthday gift that will produce results for the recipient!
You can now purchase gift vouchers of £50 or £100 online. Once in this new window click on the tab at the top right hand corner that says ONLINE STORE and click the menu that says GIFT CARDS/CREDIT. You will get a drop down menu of the value of gift card you would like to purchase. Follow the steps from here. If you have any questions or concerns please feel free to ring us on 01744-751115 or come visit us so that our reception team can help you with your enquiries.
Logo
Saturday, 19 November 2011
Pilates Gift Vouchers - Christmas gift Vouchers.
Give the gift of Pilates to friends and family with North West Pilates Gift Vouchers. They can be redeemed for a class pass or for privates and personal training. Know someone who is wanting to get in shape but not sure where to start? Is a family member suffering from back pain who could be treated by our physiotherapist and wellness team? What about convincing a friend to join our fantastic pilates and fitness program along with you?
A perfect christmas or birthday gift that will produce results for the recipient!
You can now purchase gift vouchers of £50 or £100 online. Once in this new window click on the tab at the top right hand corner that says ONLINE STORE and click the menu that says GIFT CARDS/CREDIT. You will get a drop down menu of the value of gift card you would like to purchase. Follow the steps from here. If you have any questions or concerns please feel free to ring us on 01744-751115 or come visit us so that our reception team can help you with your enquiries.
A perfect christmas or birthday gift that will produce results for the recipient!
You can now purchase gift vouchers of £50 or £100 online. Once in this new window click on the tab at the top right hand corner that says ONLINE STORE and click the menu that says GIFT CARDS/CREDIT. You will get a drop down menu of the value of gift card you would like to purchase. Follow the steps from here. If you have any questions or concerns please feel free to ring us on 01744-751115 or come visit us so that our reception team can help you with your enquiries.
Jane Makes Liverpool Even Hotter
North West Pilates Instructor Jane Grogan is the first Pilates Instructor to introduce HOT PILATES to Merseyside.Jane is also teaching at the newly opened Hot studio in Walton,Liverpool "Yoga Nation".Hot Pilates is different from Pilates as its taught in a heated studio.Love it or hate it,its here to stay and has a celebrity following in the USA .You cant judge a HOT PILATES class till you have tried it. Jane also teaches at our studio on a Thursday evening,to book Jane click here
Jane hails from a dance and theatrical background, having performed professionally both as a dancer and a choreographer for a number of Pantomimes, Music Videos and Shows. She now runs her own PR Company as well as being a Pilates and Zumba instructor.
She always had a major interest in sport and fitness and found both Pilates and Yoga to be excellent forms of exercise which tied in well with her dancing. She decided to take up Pilates/Yoga lessons 6 years ago and has continued with them ever since. She embarked on STOTTPILATES in order to train as a studio instructor. She now teaches group mat classes at local gyms and private one on one session.
Jane likes to promote fun, fitness and fabulousness through her classes, and rumour has it Jane is involved in the new reality TV series "Desperate scouse wives"
Book Jane now. - 4 Private 60 minute sessions £140 Or a single session £40
Jane's Qualifications
* November 2010, STOTTPILATES Intensive Mat Plus Course, YMCA, Central London.
* November 2010, November 2010 Zumba. Maidstone,Kent.
Jane hails from a dance and theatrical background, having performed professionally both as a dancer and a choreographer for a number of Pantomimes, Music Videos and Shows. She now runs her own PR Company as well as being a Pilates and Zumba instructor.
She always had a major interest in sport and fitness and found both Pilates and Yoga to be excellent forms of exercise which tied in well with her dancing. She decided to take up Pilates/Yoga lessons 6 years ago and has continued with them ever since. She embarked on STOTTPILATES in order to train as a studio instructor. She now teaches group mat classes at local gyms and private one on one session.
Jane likes to promote fun, fitness and fabulousness through her classes, and rumour has it Jane is involved in the new reality TV series "Desperate scouse wives"
Book Jane now. - 4 Private 60 minute sessions £140 Or a single session £40
Jane's Qualifications
* November 2010, STOTTPILATES Intensive Mat Plus Course, YMCA, Central London.
* November 2010, November 2010 Zumba. Maidstone,Kent.
Yoga may work better for lower back pain than conventional treatments
Yoga May Work Better for Lower Back Pain than Conventional Treatments- Doing yoga is a more effective way for people with lower back pain to become more mobile than the treatments currently offered by GPs, according to new research.
"Patients with lower back pain who did yoga showed bigger improvements in their ability to everyday physical tasks". by Nik Fleming,theguardian.co.uk Monday 31st October
Yoga sessions used in the study were designed to be safe and beneficial for people with lower back pain.
Doing yoga is a more effective way for people with lower back pain to become more mobile than the treatments currently offered by GPs, according to new research.
The study found that back pain sufferers recorded greater improvements in everyday physical tasks such as walking, bending down and getting dressed if they did weekly yoga sessions.
Participants who had practised yoga reported enhanced function compared with those receiving standard care, even nine months after the yoga classes had finished.
Previous, smaller studies have suggested yoga could be beneficial to back pain sufferers. However, these have often involved just one teacher and have not included long-term follow-up.
Back pain is estimated to affect 80% of adults at some point in their lives, and one in five people visits their GP in any given year because of it.
The condition, defined as chronic if it lasts longer than six weeks, is the second most common cause of long-term disability after arthritis and second only to stress as a cause of absence from work. It costs the NHS around £1bn per year and the annual cost to the economy has been estimated at £20bn.
Existing treatment options include painkillers, spinal manipulation, acupuncture, exercise classes and cognitive behavioural therapy.
"In the past when you had back pain, you were told to lie down until it passed," said Prof David Torgerson, director of the York Trial Unit at the University of York, who led the study.
"These days the main advice is to keep your back active. It seems yoga has more beneficial effects than usual care including other forms of exercise, although we have not carried out a direct comparison.
"We are still carrying out the economic analysis but it is likely yoga could reduce the costs of back pain both for patients and for the NHS."
Twenty experienced yoga teachers from the British Wheel of Yoga and Iyengar Yoga were trained to deliver a beginner level course of 12 yoga sessions specially designed to be safe and beneficial to those with lower back pain.
A group of 156 patients with chronic lower back pain were assigned to have the 75-minute yoga classes in north and west London, Manchester, York and Truro, in addition to normal GP care, while a control group of 157 just saw their GPs.
Participants filled in a 24-point questionnaire on whether their condition prevented them from doing everyday tasks. Lower scores equated to better function.
Those who did the yoga scored on average 2.17 points lower than those who did not. Three and nine months later, their scores were still 1.48 and 1.57 points lower respectively.
Participants also reported lower overall pain levels on average. However, this effect did not reach statistical significance. Around 60% of those in the yoga group continued with their practice after the classes.
The study is published in the Annals of Internal Medicine.
Rates of reported cases of back pain have doubled in the past 40 years in England, a trend seen in other Western countries. Some believe this is a result of higher levels of obesity, stress and depression, while others suggest people are more willing to report the condition.
When the UK's National Institute for Health and Clinical Excellence - which draws up guidelines on the best treatments - last reviewed treatments for lower back pain in May 2009, it ruled that exercise, spinal manipulation and acupuncture were cost-effective treatments.
"Yoga is one of a number of treatments that have now been shown to be effective for back pain," said Martin Underwood, professor of primary care research at Warwick Medical School.
"The study shows it having a small to moderate average effect for patients, meaning there will be some people who experience little or no effect and other people for whom it has substantial benefit. Unfortunately we don't yet know which patients respond to which treatments."
The study is published in the Annals of Internal Medicine.
Rates of reported cases of back pain have doubled in the past 40 years in England, a trend seen in other Western countries. Some believe this is a result of higher levels of obesity, stress and depression, while others suggest people are more willing to report the condition.
When the UK's National Institute for Health and Clinical Excellence - which draws up guidelines on the best treatments - last reviewed treatments for lower back pain in May 2009, it ruled that exercise, spinal manipulation and acupuncture were cost-effective treatments.
"Yoga is one of a number of treatments that have now been shown to be effective for back pain," said Martin Underwood, professor of primary care research at Warwick Medical School.
"The study shows it having a small to moderate average effect for patients, meaning there will be some people who experience little or no effect and other people for whom it has substantial benefit. Unfortunately we don't yet know which patients respond to which treatments."
"Patients with lower back pain who did yoga showed bigger improvements in their ability to everyday physical tasks". by Nik Fleming,theguardian.co.uk Monday 31st October
Yoga sessions used in the study were designed to be safe and beneficial for people with lower back pain.
Doing yoga is a more effective way for people with lower back pain to become more mobile than the treatments currently offered by GPs, according to new research.
The study found that back pain sufferers recorded greater improvements in everyday physical tasks such as walking, bending down and getting dressed if they did weekly yoga sessions.
Participants who had practised yoga reported enhanced function compared with those receiving standard care, even nine months after the yoga classes had finished.
Previous, smaller studies have suggested yoga could be beneficial to back pain sufferers. However, these have often involved just one teacher and have not included long-term follow-up.
Back pain is estimated to affect 80% of adults at some point in their lives, and one in five people visits their GP in any given year because of it.
The condition, defined as chronic if it lasts longer than six weeks, is the second most common cause of long-term disability after arthritis and second only to stress as a cause of absence from work. It costs the NHS around £1bn per year and the annual cost to the economy has been estimated at £20bn.
Existing treatment options include painkillers, spinal manipulation, acupuncture, exercise classes and cognitive behavioural therapy.
"In the past when you had back pain, you were told to lie down until it passed," said Prof David Torgerson, director of the York Trial Unit at the University of York, who led the study.
"These days the main advice is to keep your back active. It seems yoga has more beneficial effects than usual care including other forms of exercise, although we have not carried out a direct comparison.
"We are still carrying out the economic analysis but it is likely yoga could reduce the costs of back pain both for patients and for the NHS."
Twenty experienced yoga teachers from the British Wheel of Yoga and Iyengar Yoga were trained to deliver a beginner level course of 12 yoga sessions specially designed to be safe and beneficial to those with lower back pain.
A group of 156 patients with chronic lower back pain were assigned to have the 75-minute yoga classes in north and west London, Manchester, York and Truro, in addition to normal GP care, while a control group of 157 just saw their GPs.
Participants filled in a 24-point questionnaire on whether their condition prevented them from doing everyday tasks. Lower scores equated to better function.
Those who did the yoga scored on average 2.17 points lower than those who did not. Three and nine months later, their scores were still 1.48 and 1.57 points lower respectively.
Participants also reported lower overall pain levels on average. However, this effect did not reach statistical significance. Around 60% of those in the yoga group continued with their practice after the classes.
The study is published in the Annals of Internal Medicine.
Rates of reported cases of back pain have doubled in the past 40 years in England, a trend seen in other Western countries. Some believe this is a result of higher levels of obesity, stress and depression, while others suggest people are more willing to report the condition.
When the UK's National Institute for Health and Clinical Excellence - which draws up guidelines on the best treatments - last reviewed treatments for lower back pain in May 2009, it ruled that exercise, spinal manipulation and acupuncture were cost-effective treatments.
"Yoga is one of a number of treatments that have now been shown to be effective for back pain," said Martin Underwood, professor of primary care research at Warwick Medical School.
"The study shows it having a small to moderate average effect for patients, meaning there will be some people who experience little or no effect and other people for whom it has substantial benefit. Unfortunately we don't yet know which patients respond to which treatments."
The study is published in the Annals of Internal Medicine.
Rates of reported cases of back pain have doubled in the past 40 years in England, a trend seen in other Western countries. Some believe this is a result of higher levels of obesity, stress and depression, while others suggest people are more willing to report the condition.
When the UK's National Institute for Health and Clinical Excellence - which draws up guidelines on the best treatments - last reviewed treatments for lower back pain in May 2009, it ruled that exercise, spinal manipulation and acupuncture were cost-effective treatments.
"Yoga is one of a number of treatments that have now been shown to be effective for back pain," said Martin Underwood, professor of primary care research at Warwick Medical School.
"The study shows it having a small to moderate average effect for patients, meaning there will be some people who experience little or no effect and other people for whom it has substantial benefit. Unfortunately we don't yet know which patients respond to which treatments."
Marine Paul Thornly Makes Career Change to Pilates Instructor
Paul will be hosting classes at our studio in St.Helens on Tuesday 8th November. His schedule is below so why not book on line and see what he has to offer.
Tuesday 8th November with Paul Thornly
5.30-6.30pm-Level 1 Reformer /Back Care Clients
6.30-7.30pm-Level 1 Reformer
7.30-8.30pm-Level 2 Reformer Sold out
8.30-9.30pm-Beginners /Level 1 Reformer
Royal Marine Paul Thornly made the massive move from a Marine to an Instructor Trainer with STOTT PILATES. Five years ago, an opportunity arose for him to have a career change which he grabbed with both hands and over that period has been gaining the knowledge and experience that has allowed him to offer the very best treatment solutions for his clientele, from the general public to his elite sporting clients
He is one of only thirty qualified Advanced Neuromuscular Therapists in Ireland, after receiving his training from Leon Chaitow ND DO of the University of Westminster and Judith Delaney, Director of American Neuromuscular Therapy Florida. He is also one of three fully certified STOTT PILATES Instructors in the country, after completing his training at the STOTT PILATES headquarters in Toronto, Canada.
These skills have given him a real advantage over the more traditional methods of treating chronic and acute pain, whether occupational or sports related, particularly in the injury prevention portion of my treatments. Here he brings a real passion for educating his clientele on how to avoid progressive poor posture and incorrect bio-mechanical movement patterns in order to prevent painful symptoms arising in the first instance, as well addressing the rehabilitation phase of their treatments.
"I love my job with passion as it allows me to improve the posture, the mobility, the comfort and the quality of life of my patients..."
Paul will be hosting classes at our studio in St.Helens on Tuesday 8th November. His schedule is below so why not book on line and see what he has to offer.
Tuesday 8th November with Paul Thornly
5.30-6.30pm-Level 1 Reformer /Back care Clients
6.30-7.30pm-Level 1 Reformer
7.30-8.30pm-Level 2 Reformer Sold out
8.30-9.30pm-Beginners /Level 1 Reformer
Check in on Foursquare, Check in on Facebook or Book on the go.
Tuesday 8th November with Paul Thornly
5.30-6.30pm-Level 1 Reformer /Back Care Clients
6.30-7.30pm-Level 1 Reformer
7.30-8.30pm-Level 2 Reformer Sold out
8.30-9.30pm-Beginners /Level 1 Reformer
Royal Marine Paul Thornly made the massive move from a Marine to an Instructor Trainer with STOTT PILATES. Five years ago, an opportunity arose for him to have a career change which he grabbed with both hands and over that period has been gaining the knowledge and experience that has allowed him to offer the very best treatment solutions for his clientele, from the general public to his elite sporting clients
He is one of only thirty qualified Advanced Neuromuscular Therapists in Ireland, after receiving his training from Leon Chaitow ND DO of the University of Westminster and Judith Delaney, Director of American Neuromuscular Therapy Florida. He is also one of three fully certified STOTT PILATES Instructors in the country, after completing his training at the STOTT PILATES headquarters in Toronto, Canada.
These skills have given him a real advantage over the more traditional methods of treating chronic and acute pain, whether occupational or sports related, particularly in the injury prevention portion of my treatments. Here he brings a real passion for educating his clientele on how to avoid progressive poor posture and incorrect bio-mechanical movement patterns in order to prevent painful symptoms arising in the first instance, as well addressing the rehabilitation phase of their treatments.
"I love my job with passion as it allows me to improve the posture, the mobility, the comfort and the quality of life of my patients..."
Paul will be hosting classes at our studio in St.Helens on Tuesday 8th November. His schedule is below so why not book on line and see what he has to offer.
Tuesday 8th November with Paul Thornly
5.30-6.30pm-Level 1 Reformer /Back care Clients
6.30-7.30pm-Level 1 Reformer
7.30-8.30pm-Level 2 Reformer Sold out
8.30-9.30pm-Beginners /Level 1 Reformer
Check in on Foursquare, Check in on Facebook or Book on the go.
Nordic Walking Visits Anthony Gomley Statues
Nordic Walking Visits Anthony Gomley Statues
Sunday 23rd October, 10:00am - 12:00am Crosby Lakeside Adventure Center
Cost £6 (Including pole hire)
£3 (Bring your own poles)
Book Now
Schedule:
10:00am : Meet at Carpark, Set poles up & Warm up
10:30am : Proceed to sand dunes practicing technique and drills
11:15am : Nordic walking on the beach (barefoot option)
11:45am : Nordic walk back to Carpark
(Total Duration: 2hrs)
Click Here for directions
Limited Spaces subject to pole availability
Nordic walking is an exciting new outdoor walking technique using specially designed walking poles.
It is one of the fastest growing recreational fitness sports in the world.
Come and try it. Book a Nordic Walking club training session with us where you can learn the first four stages which will get you safely and comfortably walking with the poles. Nordic walking club sessions last two hours and the price of £6 per person includes hire of the Gabel Nordic Walking poles.
Call 01744-751115 for details of when and where the next session will be.
For the general exerciser, Nordic Walking burns on average 20% more calories than normal walking at the same speed, plus most people find it makes walking more comfortable*
More calories burnt, for less effort
* Research Quarterly for Exercise and Sport. 73 (3), 296-300. September 2002
Originating from summer training for cross-country skiers, Nordic Walking works your upper and lower body at the same time. It strengthens the back, legs and arms, and reduces neck and shoulder tension - all this while improving the health of your heart and lungs.
You can gain all these health benefits, and more, while Nordic Walking with your friends.
Exercise intensity is determined by upper body effort so people of differing fitness levels can walk and talk together, while working to their own level with Nordic Walking.
There are three levels to Nordic Walking, how far you want to take it depends on your level of physical condition and your aims.
The different levels and individual programmes are appropriate for rehabilitation, health purposes, weight management, improving physical condition, relaxing and recovering.
Level 1 for Health
Level 2 for Fitness
Level 3 for Sports
Using Gabel Nordic Walking poles strengthens the large muscles of the back that pull down the shoulder blades, significantly reducing neck and shoulder tension. Gabel Nordic Walking poles have specially designed straps (different from normal walking poles), which allow you to release the grip as you push forward. With good Nordic Walking technique squeezing and releasing the grip through the stride strengthens the muscles of the wrist and this can reduce symptoms of RSI (repetitive stress injury).
When Nordic Walking, the increased use of the upper body reduces the load on your knees, allowing you to exercise with much more comfort than normal walking or jogging.
NORDIC WALKING - An Introduction
NORDIC WALKING - An Introduction
Nordic Walking is an ideal cross-training exercise technique and addition to your regular programme. Scientific studies of high intensity Nordic Walking** have demonstrated heart rate levels reaching 75% of maximal values while participants were still walking. Running with Exel Nordic Walking poles allows you to turn up the intensity even further.
Try Nordic Walking while wearing a heart rate monitor. The lowered rate of perceived exertion (RPE) felt with Nordic Walking means you might be surprised at just how hard your heart is working, while you are feeling relatively comfortable. This whole body muscular activity, high heart rate response and yet lowered RPE found with Nordic Walking means you can work at a higher intensity, for longer and with more ease than in many other types of training techniques - ideal cross-training.
* Research Quarterly for Exercise and Sport. 73 (3), 296-300. September 2002
** Medicine & Science in Sports & Exercise. 33 (5), S496. May 2001
Nordic Walking Barefoot
Leaving your footprints along a wet sandy beach is one of the purest pleasures of the summer. It also happens to be one of the best workouts. Even just a few beach runs strengthens your ankles, arches, and all other below-the-knee muscles more than running on harder surfaces. It's so good for you that coaching legend Bob Sevene encourages his Big Sur Distance Project elite runners to run, walk, and even do "hill" repeats on sand several times a week. "Running on sand develops power throughout your lower body," says Sevene. "It requires you to generate more force and work through a fuller range of motion, from your ankles to your hip flexors and arms."
That extra effort pays off: Several studies have found that running on sand consumes more energy than running on asphalt--burning 1.6 times more calories per mile. There's also much less impact force when you run on sand. The dry, soft stuff is the kindest to the legs. But it's also much harder to run in, making 10-minute miles feel like speedwork. Because of the added difficulty, your first beach runs of the summer should be done in running shoes in the hard, wet sand next to the water.
On that harder-packed surface, the rules of road-running form apply--keep your head up and your back comfortably straight, and land midfoot. But the poor traction of soft sand forces you to run more on the balls of your feet, lean your body farther forward, and drive your knees and arms higher.
The Bare Facts
Yet, for many of us, the experience of running on the beach isn't complete unless we lose the shoes entirely. Ken Bob Saxton, famous for running marathons sans shoes, leads barefoot group runs on Southern California's Sunset Beach. Saxton admits there are pitfalls to running shoeless on the beach. "I've cut myself stepping on bamboo and also on a stingray," he says. But running barefoot on the sand allows your feet to move through their natural range of motion--without the restrictions imposed by running shoes--which helps strengthen your feet and ankles even more.
Before you ditch the shoes at the beach, however, Saxton recommends doing some trail running (in shoes) to strengthen your ankles. Then limit your first barefoot run to just 20 minutes in the firmer wet sand to build strength in your lower legs, ankles, and feet. You can add five minutes at a time as you get used to the new surface. Veteran beach runners, who've built up their lower-body strength, can try the soft sand for short speed workouts.
Sunday 23rd October, 10:00am - 12:00am Crosby Lakeside Adventure Center
Cost £6 (Including pole hire)
£3 (Bring your own poles)
Book Now
Schedule:
10:00am : Meet at Carpark, Set poles up & Warm up
10:30am : Proceed to sand dunes practicing technique and drills
11:15am : Nordic walking on the beach (barefoot option)
11:45am : Nordic walk back to Carpark
(Total Duration: 2hrs)
Click Here for directions
Limited Spaces subject to pole availability
Nordic walking is an exciting new outdoor walking technique using specially designed walking poles.
It is one of the fastest growing recreational fitness sports in the world.
Come and try it. Book a Nordic Walking club training session with us where you can learn the first four stages which will get you safely and comfortably walking with the poles. Nordic walking club sessions last two hours and the price of £6 per person includes hire of the Gabel Nordic Walking poles.
Call 01744-751115 for details of when and where the next session will be.
For the general exerciser, Nordic Walking burns on average 20% more calories than normal walking at the same speed, plus most people find it makes walking more comfortable*
More calories burnt, for less effort
* Research Quarterly for Exercise and Sport. 73 (3), 296-300. September 2002
Originating from summer training for cross-country skiers, Nordic Walking works your upper and lower body at the same time. It strengthens the back, legs and arms, and reduces neck and shoulder tension - all this while improving the health of your heart and lungs.
You can gain all these health benefits, and more, while Nordic Walking with your friends.
Exercise intensity is determined by upper body effort so people of differing fitness levels can walk and talk together, while working to their own level with Nordic Walking.
There are three levels to Nordic Walking, how far you want to take it depends on your level of physical condition and your aims.
The different levels and individual programmes are appropriate for rehabilitation, health purposes, weight management, improving physical condition, relaxing and recovering.
Level 1 for Health
Level 2 for Fitness
Level 3 for Sports
Using Gabel Nordic Walking poles strengthens the large muscles of the back that pull down the shoulder blades, significantly reducing neck and shoulder tension. Gabel Nordic Walking poles have specially designed straps (different from normal walking poles), which allow you to release the grip as you push forward. With good Nordic Walking technique squeezing and releasing the grip through the stride strengthens the muscles of the wrist and this can reduce symptoms of RSI (repetitive stress injury).
When Nordic Walking, the increased use of the upper body reduces the load on your knees, allowing you to exercise with much more comfort than normal walking or jogging.
NORDIC WALKING - An Introduction
NORDIC WALKING - An Introduction
Nordic Walking is an ideal cross-training exercise technique and addition to your regular programme. Scientific studies of high intensity Nordic Walking** have demonstrated heart rate levels reaching 75% of maximal values while participants were still walking. Running with Exel Nordic Walking poles allows you to turn up the intensity even further.
Try Nordic Walking while wearing a heart rate monitor. The lowered rate of perceived exertion (RPE) felt with Nordic Walking means you might be surprised at just how hard your heart is working, while you are feeling relatively comfortable. This whole body muscular activity, high heart rate response and yet lowered RPE found with Nordic Walking means you can work at a higher intensity, for longer and with more ease than in many other types of training techniques - ideal cross-training.
* Research Quarterly for Exercise and Sport. 73 (3), 296-300. September 2002
** Medicine & Science in Sports & Exercise. 33 (5), S496. May 2001
Nordic Walking Barefoot
Leaving your footprints along a wet sandy beach is one of the purest pleasures of the summer. It also happens to be one of the best workouts. Even just a few beach runs strengthens your ankles, arches, and all other below-the-knee muscles more than running on harder surfaces. It's so good for you that coaching legend Bob Sevene encourages his Big Sur Distance Project elite runners to run, walk, and even do "hill" repeats on sand several times a week. "Running on sand develops power throughout your lower body," says Sevene. "It requires you to generate more force and work through a fuller range of motion, from your ankles to your hip flexors and arms."
That extra effort pays off: Several studies have found that running on sand consumes more energy than running on asphalt--burning 1.6 times more calories per mile. There's also much less impact force when you run on sand. The dry, soft stuff is the kindest to the legs. But it's also much harder to run in, making 10-minute miles feel like speedwork. Because of the added difficulty, your first beach runs of the summer should be done in running shoes in the hard, wet sand next to the water.
On that harder-packed surface, the rules of road-running form apply--keep your head up and your back comfortably straight, and land midfoot. But the poor traction of soft sand forces you to run more on the balls of your feet, lean your body farther forward, and drive your knees and arms higher.
The Bare Facts
Yet, for many of us, the experience of running on the beach isn't complete unless we lose the shoes entirely. Ken Bob Saxton, famous for running marathons sans shoes, leads barefoot group runs on Southern California's Sunset Beach. Saxton admits there are pitfalls to running shoeless on the beach. "I've cut myself stepping on bamboo and also on a stingray," he says. But running barefoot on the sand allows your feet to move through their natural range of motion--without the restrictions imposed by running shoes--which helps strengthen your feet and ankles even more.
Before you ditch the shoes at the beach, however, Saxton recommends doing some trail running (in shoes) to strengthen your ankles. Then limit your first barefoot run to just 20 minutes in the firmer wet sand to build strength in your lower legs, ankles, and feet. You can add five minutes at a time as you get used to the new surface. Veteran beach runners, who've built up their lower-body strength, can try the soft sand for short speed workouts.
Why not join out Pilates Mat Classes?
Each hour long pilates mat session is ran at the Northwest Pilates and Yoga Studio in St Helens and can host up to eight participants.
The STOTT PILATES mat class is great for beginners or those returning to exercise, incorporating the five basic principles. You will build core strength-the foundation of stability in exercises in order to progress. This pilates mat class is designed to rebalance the body, bringing it into correct alignment, improving posture and body function. Your STOTT PILATES Mat teacher will use a variety of props and small equipment to target different muscle fibres, and add an element of fun as well as challenge to this classical pilates mat workout.
Pilates Mat classes are graded (see timetable) from beginner through to advance. Mat classes utilise small props such as arc barrel, bosu, foam rollers, pilates magic circles and bands to make the workouts more engaging and dynamic.
"Have been going to the Pilates class for a couple of years now, and find it to be an enjoyable challenge mentally & physically, and it gives you a great sense of well being after each session. Since I have been going to the class my back pain has been greatly reduced, and my strength and posture have been improved dramatically through the expert tuition of Nisha." - Client Andrew Spencer
You'll be taken through a challenging, full body workout designed to strengthen core stability, lengthen muscles and increase flexibility in this pilates matwork class. The Pilates mat class is a great place to begin. All of the fundamental movements and pilates mat exerciseprinciples are incorporated in the classes. The pilates mat exercises are adaptable to any fitness level, and it is nice to focus on learning the basics correctly without having to get friendly with new exercise equipment at the same time. The Pilates mat exercises will help you quickly gain a lot of strength and confidence in the Pilates method.
The STOTT PILATES mat class is great for beginners or those returning to exercise, incorporating the five basic principles. You will build core strength-the foundation of stability in exercises in order to progress. This pilates mat class is designed to rebalance the body, bringing it into correct alignment, improving posture and body function. Your STOTT PILATES Mat teacher will use a variety of props and small equipment to target different muscle fibres, and add an element of fun as well as challenge to this classical pilates mat workout.
Pilates Mat classes are graded (see timetable) from beginner through to advance. Mat classes utilise small props such as arc barrel, bosu, foam rollers, pilates magic circles and bands to make the workouts more engaging and dynamic.
"Have been going to the Pilates class for a couple of years now, and find it to be an enjoyable challenge mentally & physically, and it gives you a great sense of well being after each session. Since I have been going to the class my back pain has been greatly reduced, and my strength and posture have been improved dramatically through the expert tuition of Nisha." - Client Andrew Spencer
You'll be taken through a challenging, full body workout designed to strengthen core stability, lengthen muscles and increase flexibility in this pilates matwork class. The Pilates mat class is a great place to begin. All of the fundamental movements and pilates mat exerciseprinciples are incorporated in the classes. The pilates mat exercises are adaptable to any fitness level, and it is nice to focus on learning the basics correctly without having to get friendly with new exercise equipment at the same time. The Pilates mat exercises will help you quickly gain a lot of strength and confidence in the Pilates method.
Pilates Workshops for Pilates Enthusiasts with Ex-Marine Paul Thornly.
STOTT PILATES education and certification programs empower instructors to motivate, challenge and retain clients long term.
Often referred to as the "Ivy League" school of Pilates, STOTT PILATES provides you with the depth of knowledge and practical programming options to teach effective group or personal training programs to clients of any age or fitness level - from post-rehabilitation patients to elite athletes.
It's just one of the reasons our graduates are in high demand worldwide.
Education & Certification
Hosted in St. Helens, United Kingdom
Upcoming Training Courses
course IMP
Intensive Mat-Plus
level 1, 40 hours
spring 2012 | May 14-18 | May 21-23 | 10am-3:30pm
course IR
Intensive Reformer
level 1, 50 hours
fall 2011 | Oct 17-21 | Oct 24-28 | 10am-3:30pm
Continuing Education Workshops
date
workshop
time
Sun Apr 10
Toning Ball Workout
10am-12pm
Sun Apr 10
Pilates for Men
12:30pm-2:30pm
Sun Apr 10
Reformer for Men
2:30pm-4:30pm
Sat Oct 29
Pilates with Props, levels 1 & 2
10am-2pm
Sat Oct 29
Intensifying Essential Reformer
2:30pm-4:30pm
A written & practical exam is required for certification exam may be taken within six months of completing course(s)
Space is limited! To register or for costs and additional information regarding these courses, contact Karen Banting at 0800 328 5676 or email: karen.banting@merrithew.com
Often referred to as the "Ivy League" school of Pilates, STOTT PILATES provides you with the depth of knowledge and practical programming options to teach effective group or personal training programs to clients of any age or fitness level - from post-rehabilitation patients to elite athletes.
It's just one of the reasons our graduates are in high demand worldwide.
Education & Certification
Hosted in St. Helens, United Kingdom
Upcoming Training Courses
course IMP
Intensive Mat-Plus
level 1, 40 hours
spring 2012 | May 14-18 | May 21-23 | 10am-3:30pm
course IR
Intensive Reformer
level 1, 50 hours
fall 2011 | Oct 17-21 | Oct 24-28 | 10am-3:30pm
Continuing Education Workshops
date
workshop
time
Sun Apr 10
Toning Ball Workout
10am-12pm
Sun Apr 10
Pilates for Men
12:30pm-2:30pm
Sun Apr 10
Reformer for Men
2:30pm-4:30pm
Sat Oct 29
Pilates with Props, levels 1 & 2
10am-2pm
Sat Oct 29
Intensifying Essential Reformer
2:30pm-4:30pm
A written & practical exam is required for certification exam may be taken within six months of completing course(s)
Space is limited! To register or for costs and additional information regarding these courses, contact Karen Banting at 0800 328 5676 or email: karen.banting@merrithew.com
Whats New In Core Stability Training?
I visited LIW 2012 (Leisure Industry Week) at Birmingham NEC last week. It's the who's who of product services for the leisure and recreational businesses in the UK.
Everything from fast food, coffee, theme park design and exercise were catered for. A variety and demonstration of interesting lectures were also available.
Functional training workouts were big on the agenda with an emphasis on climbing, tri-plane movement, multi-directional and traditional eastern European training, both children and adults were catered for. Reebok stole the day with in your face choreography, bright colours, great marketing, DJ spinning and a variety of great climbing equipment for the new era of freestyle functional training which is now the fashion.
Gone are the days of static gym equipment, old fashioned one dimensional gym machines. In are back to basics training using the great outdoors and the body as a whole. I tried everything from walking in an air vacuum on a treadmill, to palm tree climbing, to fancy foot spinning and whirling machines.
STOTTPILATES also held very strongly with their amazing products and contemporary approach to mind body exercise and rehabilitation.
Everything from fast food, coffee, theme park design and exercise were catered for. A variety and demonstration of interesting lectures were also available.
Functional training workouts were big on the agenda with an emphasis on climbing, tri-plane movement, multi-directional and traditional eastern European training, both children and adults were catered for. Reebok stole the day with in your face choreography, bright colours, great marketing, DJ spinning and a variety of great climbing equipment for the new era of freestyle functional training which is now the fashion.
Gone are the days of static gym equipment, old fashioned one dimensional gym machines. In are back to basics training using the great outdoors and the body as a whole. I tried everything from walking in an air vacuum on a treadmill, to palm tree climbing, to fancy foot spinning and whirling machines.
STOTTPILATES also held very strongly with their amazing products and contemporary approach to mind body exercise and rehabilitation.
Nordic Walking This Weekend Rainhill to Pexhill
Nordic Walking This Weekend Rainhill to Pexhill
Sunday 25th September
10am-12am
Meet Manor Farm Car Park,proceed on Foot to Pex Hill
£6 Walk including Pole Hire
£3 bring your own Poles
What is Nordic Walking ?
Nordic Walking is an enhancement of ordinary walking - it makes something we can all do.... twice as effective!
Nordic Walking uses poles to in order to add two major benefits to walking
· The use of poles means the upper body muscles are used as well as the legs
· The poles help to propel the walker along - this means he/she works harder than usual yet the support given by the poles makes it feel easier!
Nordic Walking is a specific fitness technique and is not to be confused with trekking, hill walking or trail running as the poles are not planted in front of the walker/runner but in a specific way that increases the use of the upper body. It can be done by anybody, anywhere and does not require expensive equipment or clothing.
Nordic Walking is the fastest growing fitness activity in the world and is used by individuals, personal trainers, health clubs, physiotherapists, doctors and health promoters because it is highly effective, affordable and FUN!
Nordic Walking technique MUST be learnt correctly if the participant is to get the most out of the activity - the full Health technique that ensures the whole body works efficiently is only taught by NWUK qualified Instructors.
Physical Benefits
· Tones the upper and lower body at the same time
· Uses 90% of the skeletal muscles
· Burns up to 46% more calories than ordinary walking
· Reduces the pressure on knees and joints
· Great for the Heart and Lungs
· Ideal for neck, shoulder and back problems
· Poles propel the walker along, making it easier to move faster then normal without feeling the effort.
· It is one of the most effective cross training techniques for athletes and sportspeople who require ultimate cardiovascular and endurance conditioning.
Other Benefits
· Can be done anywhere - no need for hills, country paths or even snow!
· It appeals to all ages and fitness levels.
· No need to wear special exercise clothing
· It's very sociable;participants can chat as they go!
· It is easy to learn and to keep up.
· It combines exercise with the nature which has been proven to boost mood.
Sunday 25th September
10am-12am
Meet Manor Farm Car Park,proceed on Foot to Pex Hill
£6 Walk including Pole Hire
£3 bring your own Poles
What is Nordic Walking ?
Nordic Walking is an enhancement of ordinary walking - it makes something we can all do.... twice as effective!
Nordic Walking uses poles to in order to add two major benefits to walking
· The use of poles means the upper body muscles are used as well as the legs
· The poles help to propel the walker along - this means he/she works harder than usual yet the support given by the poles makes it feel easier!
Nordic Walking is a specific fitness technique and is not to be confused with trekking, hill walking or trail running as the poles are not planted in front of the walker/runner but in a specific way that increases the use of the upper body. It can be done by anybody, anywhere and does not require expensive equipment or clothing.
Nordic Walking is the fastest growing fitness activity in the world and is used by individuals, personal trainers, health clubs, physiotherapists, doctors and health promoters because it is highly effective, affordable and FUN!
Nordic Walking technique MUST be learnt correctly if the participant is to get the most out of the activity - the full Health technique that ensures the whole body works efficiently is only taught by NWUK qualified Instructors.
Physical Benefits
· Tones the upper and lower body at the same time
· Uses 90% of the skeletal muscles
· Burns up to 46% more calories than ordinary walking
· Reduces the pressure on knees and joints
· Great for the Heart and Lungs
· Ideal for neck, shoulder and back problems
· Poles propel the walker along, making it easier to move faster then normal without feeling the effort.
· It is one of the most effective cross training techniques for athletes and sportspeople who require ultimate cardiovascular and endurance conditioning.
Other Benefits
· Can be done anywhere - no need for hills, country paths or even snow!
· It appeals to all ages and fitness levels.
· No need to wear special exercise clothing
· It's very sociable;participants can chat as they go!
· It is easy to learn and to keep up.
· It combines exercise with the nature which has been proven to boost mood.
New Candle Light Pilates Classes
Northwest Pilates and Yoga Centre presents its very own Candlelight Pilates class where members get to workout in candlelight. A soothing environment that calms the mind, soothes the soul and allowing for absolute focus in honing one's body.
Candlelight pilates classes are ideal for the autumn/winter nights.
Monday 8.30 - 9.30pm (Level 2 Reformer)
Wednesday 7.30 - 8.30pm (Level 1/2 Pilates Mat)
Thursday 8.30 - 9.30pm (Level 1 Reformer)
Friday 6.00 - 7.00pm (Level 2 Reformer)
4 Week Reformer Course - £40.99, 4 Week Mat Course - £24.87
Candlelight pilates classes are ideal for the autumn/winter nights.
Monday 8.30 - 9.30pm (Level 2 Reformer)
Wednesday 7.30 - 8.30pm (Level 1/2 Pilates Mat)
Thursday 8.30 - 9.30pm (Level 1 Reformer)
Friday 6.00 - 7.00pm (Level 2 Reformer)
4 Week Reformer Course - £40.99, 4 Week Mat Course - £24.87
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