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

Are you being Sun Safe??

Article by Helen Chidgey 25.05.16


We all know the links between sun exposure and the incidence of skin cancers so most of us have a bottle of suntan cream to hand but are we really sure of how to apply it properly and how to stay Sun Safe??

Eight out of ten people are failing to adequately apply sunscreen before going out in the sun, according to a survey carried out by the British Association of Dermatologists to mark Sun Awareness Week (9th-15th May 2016).

The survey also found that 70 per cent of people fail to reapply sunscreen every two hours as recommended.

No surprise then that 72% of people admit to having been sunburnt in the last year.  A troubling statistic given the risk of developing melanoma – the deadliest form of skin cancer – more than doubles in people with a history of sunburn compared with people who have never been sunburned.

So what do I recommend to stay Sun Safe? Here are my 5 top tips!

1.BE AN UNDERCOVER  AGENT!

UVA/UVB rays can still reach your skin and cause damage, even when it’s cloudy or when you’re in the shade. So when you’re sipping cocktails under cover at the beach remember to apply your Sun Screen to help prevent a surprise sunburn, OUCH!

 2. APPLY THIS WAY

Make sure you apply your sunscreen half an hour before you go out and just before exposure too.  Pay extra attention to the areas most likely to catch the sun and the ones not exposed very often!


3. SHELF LIFE MATTERS

You know those sunscreens you have hiding in the back of your cupboard past their expiry date? Don’t worry, we all have them but it’s about time we threw them all away! That’s because you can’t rely on the SPF protection of products past their expiration date!

4. REAPPLY REGULARLY

Keep your sunscreen topped up by reapplying at least every 2 hours, to provide maximum coverage (but I’d recommend even more often, depending on your skin type). Always reapply after being in water, even with water resistant creams you will have lost some protection during your little paddle!

5. DON’T FORGET YOUR FACE!!

Body Sunscreen can be applied from head to toe, but if you’ve got a sunny date you want to look your best for, using makeup that includes a high SPF is an easy way to keep your skin protected and you looking gorgeous!

 

www.tropicskincare.co.uk/shop/helenchidgey

 

FB: Tropic Skincare Stratford with Helen

Twitter: @tropicstratford

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 

  
 

Mindfulness for Baby Swimming?

Article by Jo 22.02.16

Of course, there are always the obvious benefits of baby swimming that have always been there… 

Physical: strengthen heart/lungs

Social: learning to take turns, making friends.

Vital safety skills: turning to the side, back floating, rotations.

  
But has anyone thought of it having also having the most powerful notion of teaching parents to relax, live in the moment, and to have open hearts? 

In today’s busy world, baby swimming could have an ever greater role to play in teaching our water parents to ‘live in the moment and to really connect’ with their baby. Facilitating strong, powerful bonds between parent and baby.

  
Due to our busy lives, one where we are constantly bombarded with images and words via the Internet. We are becoming so connected to the tech world that we have forgotten to connect to the people around us.
We have become a society that creates ‘to do lists’, planning and thinking about the future and sometimes we get caught up in comparing our lives with others. Do we have a true sense of identity or have we lost who we are as we are surrounded by what others are doing? Our minds are preoccupied with taking photos or writing the moment for others, that we actually forget to live and enjoy the moment our self. How many of us check in daily with our heart and soul? Feel the sun, smell the aromas around us, listen or feel our breath?
We often miss the beauty around us. Opening our hearts and minds and offering compassion and love.

Children are so much better than us, living in the moment… But as they grow and adapt their environment …

Perhaps baby swimming can facilitate mindful practises for both parent and child?

Can we help increase our awareness of our senses, which in turn might help reduce anxieties and fears? 
  
How can baby swimming help promote a mindful presence?

*We can ask our swimming parents to check in. Are they participating in the classes or just going through the motions?

* We can offer a couple of moments at the start of the class to have ‘an open awareness’. To take a deep breath in and to release any tensions. 

* To start in a wide stance on the pool floor … To feel safe and grounded. allowing gentle movements to flow naturally.

You don’t have to go into full ‘yogic detail’ but just a few kind words, to create a sense of calm at the start of the class… A gentle reminder to watch our babies cues, ensuring they are happy throughout all of our swimming practises. And by ending the class with a lovely swim together, where parent and child can connect and enjoy the moment….

Reminding our selves to tune into their laughter, smiles, playful nature that the water brings. Creating a non-competitive environment through our swimming practises, where our swimming parents feel nurtured, safe our babies feel protected.

An environment where we are NOT teaching our babies to swim…. As that will just happen over time with patience…

But one that creates a powerful environment where we can truly relax, enjoy the water ….

One where we can escape just for 1/2 hour with our babies and dream and grow together. 

  

Pilates with Diane

Article by Diane Clark 12.02.16

  

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.

I left the Corporate world as a PA at a National Utility Company HQ six years ago to retrain as a Pilates Instructor. After completing a Pilates Foundation course at a dedicated Pilates Studio, I then completed my Teaching Qualification – CYQ Level 3 in Teaching Mat Pilates – at Warwickshire College in 2010. The following year I also qualified as a Gym Instructor. I’m a member of. Also fully insured with Public Liability Insurance which is updated annually and I hold a current First Aid Certificate. To keep up to date I regularly attend workshops or training courses.

I include adaptations of the original Pilates exercises with Resistance Bands, Pilates Balls and Foam Rollers in my classes. Resistance bands are used for strength: Pilates balls to work on balance and coordination and Foam Rollers for back and pelvic stability work.

How can Pilates with Diane help you?

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 varied” – Ufton Class

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

Each week I’ll be bringing you a new exercise to help you improve your fitness, posture and mobility. 

Hope you enjoy the series and see you next week!

Diane Clark

  
Tel: 07809 621142

Email: diane66pilates@gmail.com

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

Twitter: @Pilates_Diane