How can Pilates with Diane help you?

Article by Diane Clark 01.07.16

Pilates improves core strength which in turn will help your posture. It tones all parts of the body and is especially good for easing low level back pain. Not only does it work your body but as you are concentrating on the lateral breathing pattern and what movements you are doing it is also working your mind.


Many clients have said although they know they have worked out after a class they feel relaxed and stretched out too.

“I now have improved mobility in my shoulder” – Southam College Class Client

“Diane is an excellent tutor & the classes are very varied” – Ufton Class

“I like the feeling of wellbeing after the sessions.” – Client of 4 years

Here’s the final exercise of my Pilates Back Series 1

Mermaid

Aim of the exercise: This exercise aims to stretch the muscles at the side of the body and the lower back. It also works the pectoral muscles and the hips. Taking the spine through lateral flexion.


1. Inhale to prepare and place left hand a few inches away from left hip (1a) then raise right arm to ceiling.


2. Exhale and lean gently over to the right side (keep both sit bones on floor) ensuring that the sliding arm bends at the elbow.


3. Inhale and return to centre (1). Repeat to left side  

This exercise can also be done with legs straight out front instead of crossed.

 

I hope you have enjoyed this series and I hope to bring you more Pilates in future weeks.

 

Diane Clark

Pilates with Diane
Tel: 07809 621142
Email: diane66pilates@gmail.com

Twitter: @Pilates_Diane
Facebook: http://www.facebook.com/PilateswithDiane66

 

Pilates with Diane 

Article by Diane Clark 24.06.16

I’m Diane Clark the owner of Pilates with Diane. I’ve been practising Pilates for 10 years and I qualified as a Pilates instructor 5 years ago. I started my own business – Pilates with Diane – three years ago.

I teach Pilates classes in Harbury and Ufton as well as at two Physiotherapy Clinics in Leamington Spa. These classes range from 6 to 10 clients dependant on the venue, but I also offer 1:1 & 1:2 sessions in my home studio complete with studio mirror….if you prefer a more personal Pilates experience

Here’s week 4 of my Back Series. 

PILATES SWIMMING / TABLE TOP – 

REPEAT 10 TIMES ALTERNATING ARMS AND LEGS

This exercise challenges the stability of the spine (balance) whilst lifting opposite arm and leg. It tones the glutes in the bottom (lifting and lowering the leg) and stretches out the sides of the torso & legs.

Please take care if you have shoulder problems (see option 5) or knee problems (place a Pilates/yoga block under the knees for support).


1. Position yourself on your hands and knees – knees under hips and hands underneath shoulders. Breathe navel towards spine (as if your leggings or shorts have shrunk a little in the wash!) Inhale.


2. Exhale, slowly lifting the left arm (to shoulder height) and the right leg out to the back (no higher than hip height. Imagine a line between fingertips and tiptoes. See picture 5 if you have balance or lower back issues.


 3. Inhale and return to start position (1)


4 Exhale, slowly lifting right arm (to shoulder height) and the left leg out to the back (no higher than hip height. Imagine a line between fingertips and tiptoes. Inhale and return to (1)

See picture 5 (below) if you have balance or lower back issues.

 

As mentioned earlier, if you have balance problems or lower back issues then please keep the foot in contact with the mat and slide it out behind instead of lifting up to hip height.


Please join me next week for the final week of this Back series – Mermaid
Diane Clark

Pilates with Diane


Tel: 07809 621142
Email: diane66pilates@gmail.com

Twitter: @Pilates_Diane
Facebook: http://www.facebook.com/PilateswithDiane66

Pilates with Diane 

Article by Diane Clark 17.06.16

I’m Diane Clark the owner of Pilates with Diane. I’ve been practising Pilates for 10 years.

I teach Pilates classes in Harbury and Ufton as well as at two Physiotherapy Clinics in Leamington Spa. These classes range from 6 to 10 clients dependant on the venue, but I also offer 1:1 & 1:2 sessions in my home studio complete with studio mirror….if you prefer a more personal Pilates experience

Here’s week 3 of my Back Series. 

This week- Pilates Bridge 

This mobilises the spine, strengthening the abdominals & hip flexors at the same time. It also tones the bottom & works the hamstrings.


Lie down in position (1) and find neutral spine. Pull up the pelvic floor muscles and feel a slight tension in the abdominal muscles by breathing the navel towards the spine. Ensure the abs are engaged throughout the exercise.· Inhale to prepare 


Exhale, tilt the pelvis up from the mat then the lower back, finally the mid back so you are resting on the base of your shoulder blades.


Inhale again and bring the arms up above the chest.


Gently exhale and release the back down to the mat.

Turn the arms so the palms face the knees and slowly return to the mat (4).

The feet can be directly on the mat or the floor. Mine are on the 1⁄2 roller to make the exercise more difficult. Repeat 10 x

Hope you enjoy and I’ll see you next week. 
Diane Clark

Pilates with Diane
Tel: 07809 621142
Email: diane66pilates@gmail.com

Twitter: @Pilates_Diane
Facebook: http://www.facebook.com/PilateswithDiane66

 

 

How can Pilates with Diane help you?

Article by Diane Clark 03.06.16

Pilates improves core strength which in turn will help your posture. It tones all parts of the body and is especially good for easing low level back pain. Not only does it work your body but as you are concentrating on the lateral breathing pattern and what movements you are doing it is also working your mind.

Many clients have said although they know they have worked out after a class they feel relaxed and stretched out too.

“I now have improved mobility in my shoulder” – Southam College Class Client

“Diane is an excellent tutor & the classes are very varied” – Ufton Class

“I like the feeling of wellbeing after the sessions..” – Client of 4 years

 

Heres exercise 2 of the Pilates with Diane Back Series :

 

Cat Stretch

– To mobilise the spine also strengthening the abdominals and shoulders


1. Position yourself on the mat with your hands under the shoulders and the knees under your hips. Ensure that there is space between the knees, and the back is flat (1)


2. Breathe navel towards spine – imagine you have a size tighter leggings on – Inhale to prepare.


3. Exhale and curve the shoulders upwards at the same time as tucking the pelvis under (2)

4. Inhale to return to start (1)

 Hope you enjoy the series and see you next week for another #Pilates exercise.
Diane Clark

Tel: 07809 621142

Email: diane66pilates@gmail.com

Facebook: https://www.facebook.com/PilateswithDiane66

Twitter: @Pilates_Diane

New Series from Pilates with Diane

Article by Diane Clark 13.05.16

Hello, I’m Diane Clark the owner of Pilates with Diane. I been teaching Pilates around Southam and Leamington Spa for 5 years now.I’ve been practicing Pilates for over 10 years. I started attending Pilates classes at my local Leisure Centre as well as working out in the Gym and going swimming. After only a few sessions I was “hooked” on Pilates and haven’t looked back since.

Over the next 5 weeks I’ll be showing you different exercises that can help stretch, strengthen and mobilize the back. Add them together for a mini routine or do separately.

With the cobra & swimming – release into child pose or Cat Stretch (shown next week) after to stretch & relax the spine.

Cobra – 10 reps

Strengthens and stretches the spine and promotes sequential movement of the spine. Strengthens the glutes and backs of the legs promoting openess in the hip joint. In the fully raised position it also stretches out the stomach muscles (rectus abdominus) and strengthens the triceps.


1. Lie face down on your mat with arms positioned as in photo. Inhale to prepare


2. Exhale & slowly raise head & shoulders off the mat. Inhale and hold


3. Exhale & return to start position. Repeat up to 10 times in total


 4. Finish in Child’s pose for 5 breaths.

Level 2 – Carry out options 1 & 2 then

Article Inhale, slowly raising the top half of the body (keeping the hips & legs in contact with the mat) off the mat. Looking straight ahead, exhale and return slowly to position (1)

I hope these exercises give you a little insight into Pilates …


Please contact me for any further information or to book your trial session whether
£8 for the trial session

Or

A group class – Only £42 per 6 week course – Harbury or Ufton

Or an hour personal session at my Southam Studio

– whether 1:1 (£35) or 1:2 (£60)

 

Diane Clark

Pilates with Diane

Tel: 07809 621142

Email: diane66pilates@gmail.com

Twitter: @Pilates_Diane

Facebook: http://www.facebook.com/PilateswithDiane66

 

Pilates with Diane

Article by Diane Clark 01.014.16

Hello, I’m Diane Clark the owner of Pilates with Diane.

I’ve been practising Pilates for 10 years. I started attending Pilates classes at my local Leisure Centre as well as working out in the Gym and going swimming. After only a few sessions I was “hooked” on Pilates and haven’t looked back since.

Every week I’ll be bringing you a new exercise that you can try. 

This week’s exercise is Pilates Roll-Down from Kneeling. This exercise is an adaptation of the traditional Roll-Down (Standing) exercise.

 ROLL-DOWN – KNEELING

It aims to mobilise the back and stretch out the back and shoulders. In stages 2-4 the abdominal muscles are engaged as the torso rolls forwards and towards the floor. On the way up the upper abs (rectus abdominus) engage to restack the spine from the lumbar spine right up to the cervical spine of the neck. Complete 5 repetitions, then relax into Child’s Pose – Position 5 but with the head resting on the mat and the bottom on the heels – for 10 breaths.

  
1. Kneel with back straight, shoulders rolled down & back, head looking forwards. Engage stomach muscles. Inhale to prepare (1)

  

 2. Exhale & (nodding head down first) roll down until the hands reach the mat (2) & (3)

  
3. Inhale to prepare, then exhale & walk hands out onto mat, taking head in line with arms (4). Feel the stretch under the arms and in the upper back.

  
4. Feel the stretch under the arms and in the upper back. Also have a slight bend in the elbows so they rest on the mat. The tail bone should be positioned a few inches above the heels. Hold

  
5. Inhale (keeping the tummy hollowed)

6. Exhale & slowly slide the hands in, bringing the thighs to an upright position. (3) then (2). Inhale at the knees and tucking the pelvis under, roll up bringing the head up last to end in (1)

Repeat 5 more times

Hope you enjoy the series and see you next week for your Pilates Exercise of the Week!

Diane Clark

  

Tel: 07809 621142

Email: diane66pilates@gmail.com

Facebook: https://www.facebook.com/PilateswithDiane66

Twitter: @Pilates_Diane

  

 

Roll-Back with Leg Lifts

Article by Diane Clark 04.03.16

  

I’m Diane Clark the owner of Pilates with Diane. I’ve been practising Pilates for 10 years. I started attending Pilates classes at my local Leisure Centre as well as working out in the Gym and going swimming. After only a few sessions I was “hooked” on Pilates and haven’t looked back since.

Every week I’ll be bringing you a new exercise that you can try. 

This week- Roll- Backs

Roll-Backs mobilise the spine also strengthening the abdominals & the lower back. You are also stretching out the outer thigh & hamstrings when you carry out the leg-lifts.

This is an intermediate level exercise that can be done with or without the Pilates ball in the small of the back

 
1 Sit up with a straight back and knees bent with abs engaged.

Inhale and bring arms out at shoulder height.

  
2 Exhale and slowly roll back, curving the upper back and slightly hollowing the stomach.

Keep feet on the floor and a small space between the chin and the collar bone.

  
3 Inhale and Lift left leg up and out.

  
4 Exhale and lower the leg at the same time as rolling back up to position 1.

5 Exhale and slowly return to position 1.

  
Repeat positions 1-4 with the Right leg and altogether carry out 8 to 10 repetitions on each side.

  
To make the exercise harder you can lengthen the legs out as in the photo below. But this is an advanced move.

  
Another option is not to have the Pilates Ball in the small of your back.

  
Look out for next week’s instalment from Pilates with Diane.

 

Diane teaches Pilates classes in Harbury, Ufton, Southam and Leamington. If you’d rather have Personal (1:1) Pilates tuition then contact Diane for more details.

 

Facebook: http://www.facebook.com/PilateswithDiane66

Twitter: @Pilates_Diane

Email: diane66pilates@gmail.com

Tel: 07809 621142

 

Pilates with Diane

Article by Diane Clark 26.02.16

  
I’m Diane Clark the owner of Pilates with Diane. I’ve been practising Pilates for 10 years. I started attending Pilates classes at my local Leisure Centre as well as working out in the Gym and going swimming. After only a few sessions I was “hooked” on Pilates and haven’t looked back since.

Every week I’ll be bringing you a new exercise that you can try. 

This week- Heel Taps

Strengthen the abs as well as toning the bottom (glutes) and mobilising the hip joints

Lie down in position (1) and find neutral spine. Pull up the pelvic floor muscles and feel a slight tension in the abdominal muscles by breathing the navel towards the spine. Ensure the abs are engaged throughout the exercise.

  
1. Lay with the back in neutral spine and arms down by the side of the body.

2. Inhale to prepare and one by one lift the knees into “table top” position above

  
3. Exhale and slowly tap the right heel towards or onto the mat/floor.

4. Inhale and return the foot and knee to position 2

  
5. Exhale and lower the left heel to the mat/floor

6. Inhale it slowly back up to “table top”
Repeat up to 10 times each leg. Be careful not to arch the back when lowering the leg. 

If the heel doesn’t meet the mat at first you can always tap the toe instead – see below
  
I hope these exercises give you a little insight into Pilates …. 

Please contact me for any further information or to book your trial session whether

£7 for the trial session
Or
A group class

Only £24 per month

Or a personal session at my Southam Studio – price varies whether 1:1 or 1:2

Diane Clark

Pilates with Diane
Tel: 07809 621142
Email: diane66pilates@gmail.com
Twitter: @Pilates_Diane
Facebook: https://www.facebook.com/PilateswithDiane66 

  
 

My First Charity Bike Event

Article by Gary Jones (Leamington Hour) 05.10.15

  

“I have an idea?……..” Was how this all started. In September 2012, I decided that I wanted to challenge myself and my team at work. I was inspired after the Olympics and wanted to push myself.

So I decided that a sporting challenge based in Oxford would be perfect (Oxford was where I was based when I managed Ernest Jones at the time). I wanted to link it to Oxford so I found it was twinned with many place’s. An idea had been formed so I looked into the logistics of cycling to them.

Almost straight away Bonn in Germany looked good and being 440 miles away, I thought we could do it in 5 days. LA Fitness would supply the bike and the Clarendon Centre (Where my store was located) would be the location.

2 month’s later and a little training done and we had a plan.

  

Plan of Attack!!!

Day 1- From Oxford to the Channel Tunnel- 97.96 miles (156.73km)
Day 2-Channel tunnel to Avenue De France- 73.38 miles (117km)
Day 3- Avenue De France to E411 (Belgium) 118.50 miles (190.70km)
Day 4- E411 (Belgium) to A44 (Germany) 92.30 miles (147km)
Day 5- A44 (Germany) to Bonn (Germany) 57.85 miles (92.56km)

The plan was set and the bike was ready by 9.30am so it was ready to go.

The main plan was for me to do the majority of the riding and when other people were available they would help out to.

To do that we had a rota for people to go on the bike. That way I knew when I was going to be on the bike. The planning before was stressful but during the event it worked out.

The application was straight forward. I rode when the bike was free and when one of the team was on I had a break.

We started riding at 9am and finish between 4.30-5.30pm (the bike had to be locked up in the shop at night). We hit the target distances everyday and we actually got ahead of schedule. We rode as a unit and everyone helped out.

  

At 12.30pm we finish the 441.8miles (709.97km) in 28 hours & 17 minutes.

We raised over £1600 for Marie Curie over the 5 day’s, had a good time on the bike and raised awareness of cycling in the Clarendon Centre.

A big thank to the team of rider’s who helped, LA Fitness for supporting the event and the equipment, The Clarendon Centre for the venue and Ernest Jones who supported the event from the start. Without you guy’s we would never of finished it and raised what we did!!!

Below is the statistics of each day. 

Day 1-  Thursday 15th November 2012

Total Distance Rode- 175.34 km

Total Time Rode- 6 hour and 28 minutes

Number of Riders- 5

 

Day 2- Friday 16th November 2012

Total Distance Rode- 140.25 km

Total Time Rode- 5 hours and 51 minutes

Number of Riders- 5

 

Day 3- Saturday 17th November 2012

Total Distance Rode- 197.03 km

Total Time Rode- 7 hours and 26 minutes

Number of Riders- 5

 

Day 4- Sunday 18th November 2012

Total Distance Rode- 137.28 km

Total Time Rode- 5 hours and 41 minutes

Number of Riders- 4

 

Day 5- Monday 19th November 2012

Total Distance Rode- 60.01 km

Total Time Rode- 2 hours and 44 minutes

Number of Riders- 3


If you are interested in completing one of these events or want to have a chat about organising or sponsoring one then please let me know. 

Al the best,

Gary Jones

(Leamington Hour and Grow Leamington)

07866602507