Pilates® & Yoga
Nicole Moulton Black was introduced to Pilates by a physiotherapist while seeking respite from continual lower limb injuries obtained through running, aerobics and high impact sports. It quickly became part of her fitness regime.
However, it was after the birth of her daughter that the benefits of Pilates became more apparent – improved posture, core strength and spine mobility helped Nic quickly recover her pre-pregnancy shape – and she noticed that regular practice helped alleviate the stress and demands of being a new mother.
A growing interest in the philosophy as well as living the results prompted Nicole to train as a pilates instructor.
Nicole now teaches clients of all ages and abilities in venues in SW London, ranging from individuals who have never exercised before, to those recovering from injury, new mums, tri-athletes and endurance racers.
Pilates is a series of controlled movements and connections – it’s easy to ‘fake’ it or think that you’re doing it right in a large gym class, but real results come from close monitoring and connection between teacher and student, so my classes are run in small groups where personal focus and attention is given to all students.
Why Pilates?
Repetitive movements such as sustained positions, repetitive movements, stress, illness and injuries can cause us to favour one group of muscles over others. This creates imbalances in our movement and body structure. This faulty movement pattern can feel normal as we have been following the pattern over a long period of time, often resulting in joints being held out of alignment.
Pilates is designed to ease and correct these imbalances by re-establishing correct muscle recruitment which will restore good posture. This is achieved by identifying which muscles are weak, strong, short, long etc. and then correcting the muscle imbalances by stretching and relaxing tight, short muscles and then strengthening weak, long ones.
Pilates can correct poor posture and misalignment and re-educate the body to prevent previous injuries recurring.
Benefits of Pilates
• Improve posture and abdominal control
• Correct muscle imbalances
• Injury prevention and rehabilitation
• Core control and strength
• Spine mobility
• Longer, leaner and more toned muscles
• Reduce back, joint and muscular pain
• Full and effective breathing techniques
• Improved body awareness
• Increased bone density
• Improved balance and co-ordination
Pilates and Cycling
Taken from an article by Kim Goad (a US based SPIN Pilates™ Master Instructor and Spinning instructor, author and performance improvement consultant)
Although cycling doesn’t use all of the body’s muscles, it does require overall strength, flexibility and balance. Pilates is a great complement to the Spinning program because it works the body as a whole and fosters postural alignment throughout a variety of motions. On the bike, this translates to more efficient performance. Think about the common postural/movement faults of cyclists:
• Rounded shoulders
• Forward head posture
• Tight calves, hip flexors, hamstrings, IT band and low back muscles
• Less strength in the upper torso and abdomen
• Core weakness
• Movement /rocking of pelvis on seat
• Knees rolling inwards/outwards
• Increased movement through the upper body
• Incorrect neck posture
Because it promotes proper body mechanics and postural awareness, Pilates can help correct these faults. To keep you riding on the road to success, Pilates also helps prevent common injuries and discomfort—such as pain in the knees, feet, back, neck and arms—that can all too easily hinder a training program.
Benefits specifically related to cyclists include:
• Greater effectiveness of the pedal stroke
• Increased upper body strength
• Prevention of lower back pain
• Improved balance
• More efficient recovery of leg muscles
• Better endurance through focused breathing
• Correction of muscle imbalances
Pilates at Pedal Studio
Starting Wednesday 31 August 2011.
All levels welcome.
7pm-8pm
£60 for 6 weeks or £12 drop
Special offer for September – ** 1st Session for £5! **
Class numbers are strictly limited. To book,
Call Nicole to book on – 07910 589 543
More Pilates classes coming to Pedal Studi in Sept/Oct – including Pre and Post Natal Pilates.
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My name is Karolina Gburczyk. I’m an enthusiastic and energetic Indoor cycling instructor who loves all aspects of keeping fit and promoting a health lifestyle.
I’m also a qualified child and family yoga teacher having specialised as a Verbal Behaviour (VB) therapist with children with autism and their families and a Play Therapist in London. Coming from a psychology background I realised that getting fit and healthy is just as much about the mind as it is about the body. Fitness has been and will always be a great part of my life journey. I have a positive attitude to life and this reflects on my clients the more time they spend working with me.
I have been practicing B.K.S Iyengar yoga for 10 years. In addition to fitness and yoga I have a passion for travelling. My dream is to revisit India and hike through the mountains and terrain of Nepal.
I am qualified as a group exercise instructor, and have further qualified as a Cardi Kick, Khai Bo and Fight Klub instructor.
Hoopmania – Friday’s at 6pm
This class, using hula hoops will leave you feeling fit, sassy and sexy all at the same timeJ Hooping works every muscle group, improving flexibility and coordination, improving your core strength and boosts your energy levels. Both ladies and gentlemen are welcomeJ Join me for a fun class full of energy leaving you feeling really positive and happy. Who can’t feel great after a hula session?
Little Yogins – Thursday’s at 2pm
This is a fun yoga class aimed at children aged between 2.5 – 5yrs, their parents/carers too.
This is a great opportunity for children and parents/carers to practice yoga and spend time together. Through incorporating various fun stories e. g “Let’s go to the jungle” children are taken on an adventure using various yoga postures and breathing exercises.
Yoga Land – Thursday’s at 4pm
These are Yoga classes for key stage 2 primary school children (year 3-6).
The pressures of modern life can expose children to a lot of stress and anxiety, especially around exam time. In Yoga Land, apart from practicing yoga postures and participating in partner and group work, children will learn relaxation and breathing techniques. During a typical session, children will experience listening to mantras, chanting, the use of lavender bags and the Indian singing bowl practice will be introduced. The regular practice of yoga by children brings physical, psychological and emotional benefits. As a play therapist I firmly believe relaxation, play and exercise are key to ensuring children grow up feeling relaxed, happy and positive about themselves and the world around them.
Join me at The Pedal Studio; your 1st Class is FREE!
Subsequent Classes are £7 per class
Pre-book a 5 classes pass for £30 (£6 per class)
web -> Karolina ‘Childrens Therapies’
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With almost 7 years’ experience in the fitness industry, Ruth has found her own, unique way to train individuals. Her passion is working in either small groups or on a one to one basis to improve posture, core control and basic strength and flexibility. Equipment free and suitable for any level Ruth’s knowledge creates sessions that can be on one off basis to get a feel- good feeling or to progressively work towards goals.
Each session will consist of a combination of stretching, Pilates based core exercises and light body weight work.
Ruth is available to train you over weekends however some evening slots can be negotiable.
She is best contacted via email at
however do always feel free to call and if she doesn’t answer leave a voicemail and she will always get back to you on 07734 866 980.
Small group sessions can be discussed and individual sessions are priced at £40.
web -> Fitness Professional Mentoring
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Personal Training
Adam graduated with a masters degree in physiotherapy at University in Poland and is further qualified with a YMCA instructors with 5 years experience as a personal trainer.
Adam’s interest in the fitness industry started early when as a teenager he played basketball for 10 years. During his studies he began teaching personal sessions, linking them together with indoor cycling (his passion).
His knowledge enables him to prepare a program that delivers your desired results and his passion challenges and ensures you find your new physical and mental limits.
Price:
1 hour session – £40
Buy 7 sessions and get 1 complimentary!
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Hello, my name is Charlotte Dale and I am a Certified Elite Personal who specialises in running, boxing and kettlebell training. With over eight year’s elite sports experience including competing internationally for Great Britain, where I became the European Cross Country Champion in 2003, I personally train both men and women of all fitness levels to achieve and be the best they can be…
My methods are based on simple, effective training and nutrition strategies to help each client meet their fitness goals with personalised programs. I find tremendous happiness in helping others to live healthy lives and I give each client the attention and encouragement they deserve.
From your very first session you can find the motivation to change your life forever…
Charlotte Dale makes personal training convenient, effective and fun!
If you are interested in learning more about how we can work together to meet your personal fitness goals, please feel free to contact Charlotte Dale personally at:
Email: charlottedale40@yahoo.com
Tel: 07854470781
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I hold a Degree in Human Kinetics, and am a qualified Pilates instructor, Indoor Cycling instructor and a Sports Nutritionist. I have been involved in personal training, coaching, sports rehabilitation and strength coaching for the last 6 years.
I am a passionate mountain biker and swimmer; I have swum at a national level and have completed a half iron man and a number of triathlons, 100+ km endurance mountain biking races, and enduro mountain biking races.
My training is flexible and adaptable suiting to your specific needs and goals, I specialise in core, functional and dynamic strength training and fat loss, all are aimed at increasing performance and endurance in whatever your set discipline is. The sessions tend to be centred on plyometic exercises, sprints, body weight work and flexibility. We will also focus on your nutrition and recovery plan.
Short 30mins workouts at a higher intensity have also proven to be extremely effective at effecting changes in your body. Group work is also proven training aid as teams can push each other and motivate you to push that little bit harder.
Feel free to contact me if you have any questions or are looking for advice, want to arrange a booking or require some further information call Roald on 07707 894 190
Personal Training
1hr – One on One Personal Training Gym based: £60
1hr – 0ne on One Personal Training Wimbledon Common: £45
30 – 45 min – 0ne on One Personal Training Wimbledon Common: £30
3 1hr sessions – £120 (can be used in conjunction with sports massage)
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Tom is a Level 3 qualified Personal Trainer and Level 1 RFU Coach based in SW London. With a fun and friendly approach to training, his aim is to work you hard to achieve and exceed your goals.
Tom graduated from Loughborough University with a 2:1 (Hons) degree in Sports Technology, where he specialised in a two year study on the effects of variable inspiratory muscle training in Olympic athletes. With a love of all contact sports, he has represented both Sussex and Leicestershire at County Rugby.
Tom is am also the fitness and conditioning coach for a regional netball team in Essex and a premier netball team in north London. He has just been take on board by the England Indoor Netball Association to work as their fitness and conditioning coach in alliance with their other coaching staff in the build-up to the 2012 World Championships.
PRICING
Offering an initial starter pack exclusive to all Pedal Studio clients of 3 Sessions for only £99
Standard Pricing for a pack of 10 Sessions is £450.
Contact Tom today to book or just for a ‘no hassle’ chat – 07786 542 303
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Christle is an expert personal trainer and fitness consultant with over 10 years industry experience. She has academic qualifications in exercise science, human kinetics and nutrition and has worked with some of the leading fitness companies in South Africa and the UK. She has experience training many different clients,from the working mom desperate to drop a few dress sizes, high-flying CEO keen to improve general fitness and lifestyle, to the recreational athlete eager to beat their PB.
Her programmes and methods are based on well-established scientific principles that deliver results and her attention to detail and professional manner ensure that each client feels well looked after. Christle specializes in the areas of weight management, sports conditioning, nutrition, injury rehabilitation, and exerciseduring and after pregnancy.
Her signature programme KickStart is an intense weight-loss exercise and nutrition programme that delivers exceptional results – ideal for those looking to ‘kick start’ their weight-loss and transform their shape. The programme delivers dramatic results assome clients have reported losing as much as 20 pounds in only six weeks.
Christle is passionate about health and fitness. She teaches spinning classes and is a keen runner who regularly competes in races. She is also studying towards her masters in exercise science at Roehampton University. If you are keento take a step forward to achieving your fitness goals, contact Christle now.
Cost: £50 per 60-minute training session
web -> Christel Coxon Personal Training
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Boxing & Kick Boxing
JP has exceptional expertise and qualifications in his field. He is a qualified Personal Trainer, ex-professional Thai Boxer, qualified Boxing Coach, Crossfit Coach and Functional Trainer. With 15 years experience in this industry, he guarantees you that you will have the best fun ever and lose unwanted fat at the same time.
JP specialises in dramatic 12 week transformations that guarantee optimum fat loss, leaving people looking and feeling the best they’ve ever looked in a suit or dress. He consistently delivers on these promises through the combination of Martial Arts Inspired Personal Training, focused attention and advice on Lifestyle and Nutrition and by radically reshaping his clients mindsets.
web -> Reshapecoach Jean-Pierre De Villiers
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Sports Massage, Physio, Chiro, Kinesiology & Reiki
Lucinda is a Chartered Physiotherapist and Level 5 Sports and Remedial Massage Therapist. She graduated from Southampton University and went straight into the private practice world by beginning her career at the highly established Back2Normal physiotherapy clinic, where she managed a varied caseload of neuromusculoskeletal conditions.
Lucinda began to realise she had a real passion for the musckuloskeletal aspect of physiotherapy and therefore went on to compliment her Physiotherapy career by completing the Post Graduate Diploma in Sports & Remedial Massage Therapy at the North London School of Sports Massage. She then went on to develop her skills in this area by beginning work at the Optimum Sports Performance Centre where she worked alongside a team of sports medicine specialists offering high quality care and rehabilitation for sports injuries and everyday conditions suffered by her clients.
Alongside her clinical work, Lucinda has worked at many sporting events and spent 5 months in the winter of 2009/10 in the ski resort of St. Anton, Austria where she worked in a sports massage clinic providing both sports massage and physiotherapy to holiday makers and local seasonnaires. Among many other athletes, Lucinda also has experience working with many Triathletes, therefore is very aware of the impact all aspects of the sport can have on the body.
Lucinda now works at the Championship Level Professional Rugby Club, London Welsh where she works within a team of sports medicine specialists and coaches providing physiotherapy treatment and rehabilitation for the professional rugby players throughout day to day training and match day pitchside cover.
Lucinda has a passion for physiotherapy and sports massage and believes it is a crucial element to staying at the peak of our performance and managing with daily life.
Conditions physiotherapy can treat:
• Back & Neck Pain
• Sports Injuries
• Muscle Strains
• Joint Sprains
• Bursitis & Tendinitis
• Headaches
• Repetitive Strain Injury
• Muscle Imbalances
Benefits of Sports Massage:
• To enhance Sports Performance
• Release muscle tension
• Reduce muscle imbalances
• Relieve delayed onset muscle soreness
• Improve mobility & flexibility
• Prevent injuries occurring
Contact Details to Book
Telephone: 07743 430356
Treatments Offered
Physiotherapy:
60 minutes – (Treatment/Rehabilitation/Initial Assessment) – £60
45 mintues – (Treatment/Rehabilitation) – £50
Sports Massage:
60 minutes – £50
45 minutes – £40
30 minutes – £30
• Your first appointment needs to be 60 minutes due to initial assessment,
subsequent session lengths depend on your needs
• Please note there is a 24hour cancellation policy of ½ payment will be
required.
web -> Lucinda at London Welsh
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As someone who has been actively involved in sport throughout my life, be it rugby, mountain biking, adventure racing, road cycling, hill walking, climbing or mountaineering. I have accumulated a wealth of personal experience both good and bad which I can pass on to clients. This is of course in addition to the experiences shared by my clients from a broad spectrum of sport and activity.
With this foundation I am also qualified as both a personal trainer and sports massage therapist with over 10 years experience. I have been fortunate enough to work with professional and amateur athletes, weekend warriors, actors, singers and the general public. Working with numerous health clubs, on specific events, with the Royal Shakespeare Company and England women’s rugby team.
I continue to follow an active lifestyle enjoying mountain biking, hill running, strength and conditioning which enables me to consider any challenge offered.
Some notable challenges I have taken part in include Tough Guy, Three Peaks, KIMM, Pikes Peak Mountain Marathon, Grizzly, Blue Eskimo,Fred Whitton Challenge, The Tour of Wessex, The Marmotte, Base camp Everest & Khumbu Ice Fall, Alaskan Mountaineering, The West Highland Way, Maxx Exposure, Open Adventure, The London Marathon.
• EASES MUSCLE SORNESS
• AIDS INJURY PREVENTION & REHABILITATION
• IDENTIFIES MUSCULAR WEAKNESS AND IMBALANCE
• ENHANCES ATHLETIC PERFORMANCE
• PREMOTES GREATER FLEXIBILITY
• RELIEVES SYMTOMS OF STRESS
• PREMOTES RELAXATION
Active muscles produce toxins and develop tension which can lead to localised trauma and over time hinder athletic performance through muscular weakness and imbalance, often leading to more acute or long term chronic injury.
Sports massage therapy enables us to minimise these early effects. The often vigorous techniques used increasing general and localised circulation, delivering a rich supply of nutrients to the affected tissue, flushing poisonous toxins and the by-products of trauma.
Supported by cryotherapy and various muscle energy techniques sports massage therapy also enhances the treatment and rehabilitation of specific muscular, tendonous and ligament dysfunction. Utilising functional analysis to determine muscular weakness, imbalance and inflexibility throughout the body. From which personalised programmes of rehabilitation can be tailored to meet the demands of the condition. Enabling a speedy return to full function and activity
PRICING
SPORTS MASSAGE THERAPY: £30 INTRODUCTORY TREATMENT OFFER
£50 PER 50 MIN TREATMENT
£225 FOR 5 TREATMENTS PREPAID & BOOKED IN ADVANCE
HOME & OFFICE VISITING SERVICE PRICING ON REQUEST
TELEPHONE: 07976 278475
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I hold a Degree in Human Kinetics, and am a qualified Pilates instructor, Indoor Cycling instructor and a Sports Nutritionist. I have been involved in personal training, coaching, sports rehabilitation and strength coaching for the last 6 years.
I am a passionate mountain biker and swimmer; I have swum at a national level and have completed a half iron man and a number of triathlons, 100+ km endurance mountain biking races, and enduro mountain biking races.
My training is flexible and adaptable suiting to your specific needs and goals, I specialise in core, functional and dynamic strength training and fat loss, all are aimed at increasing performance and endurance in whatever your set discipline is. The sessions tend to be centred on plyometic exercises, sprints, body weight work and flexibility. We will also focus on your nutrition and recovery plan.
Short 30mins workouts at a higher intensity have also proven to be extremely effective at effecting changes in your body. Group work is also proven training aid as teams can push each other and motivate you to push that little bit harder.
Feel free to contact me if you have any questions or are looking for advice, want to arrange a booking or require some further information call Roald on 07707 894 190
Treatments
1 hr – Sports Massage: £50
45 min – Sports Massage: £35
30 min – Sports Massage: £25
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Are you feeling out of balance or unclear in purpose? Do you lack energy and focus? Maybe you have been struggling to heal a particular area of your life?
Kinesiology balances the body and puts it in the optimal state to heal itself by removing negative stressors, be they physical, mental or emotional. Based on principles of Traditional Chinese Medicine and energy balancing, Kinesiology uses muscle testing to access the body’s innate intuition and healing energy.
A kinesiologist will test specific muscles connected to the meridians (an interface between the physical body and the subtle energy bodies) to allow the body to reveal precisely the location and or nature of its imbalance. Your supremely intelligent body will also dictate its preference for treatment. Kinesiologists have access to a wide range of gentle yet powerful corrections which bring instant change and balance.
After a kinesiology balance some of the benefits you might experience:
• Awareness of optimal choices with regards to a healthy lifestyle i.e. diet, exercise, relaxation, play
• Understanding of specific emotional /mental stressors that block your ability to heal
• A clearer understanding of your purpose in the Now.
• Increased energy and zest for life
A combination of massage , myofacial release, trigger point therapy, reiki, craniosacral therapy , sound healing, visualisation, ,simple mindfulness and meditation.
Benefits of Intuitive Body work include :
• Deep relaxation (often sleep)
• Unwinding of facia
• Lightness of body and release of muscle tension
• A space to just BE . ( Human Being rather than Human Doing )
Suzie Basset has 18 years of experience as a health professional. She qualified as a physiotherapist at the University of Cape own in 1992. After working for 8 years as a physiotherapist she became frustrated with the limitations of working only with the Western medical model and began to study kinesiology and other alternative healing modalities. She is passionate about combining the healing techniques and philosophies of both Western and alternative medicine to achieve optimal results with each client. She is from Cape Town, South Africa and is currently living in London.
Contact number for bookings: 07426 452 102
Treatments Offered
• *Introductory Offer both Intuitive Bodywork and Kinesiology £35 *
• Intuitive Bodywork: 60 minutes –£50
• Kinesiology and Bodywork combo : 60 minutes – £55
• Kinesiology only : 60 minutes – £65
• Discounts if more than one treatment paid for in advance .
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Core training ~ Cycling, Swim, Tri & Other
As founder and head coach of Pro-Vo2 ‘Multisport Fitness Training’, Pat Leahy has been committed to achieving excellence in the field of fitness training and athletic preparation, for over fifteen years. Specializing in performance enhancement, Pat has helped a wide range of clientele from beginner’s to professional athletes reach their training & racing goals through sound scientific training. As a professional Ironman triathlon coach and athlete, plus a former international Tae Kwon Do champion, Pat has utilized his personal experience as a competitive athlete and combined it with the advanced theories of European Sports Science and principles of modern strength, endurance and conditioning systems.
web -> Pat Leahy Expert Advisor to Maxifuel
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I hold a Degree in Human Kinetics, and am a qualified Pilates instructor, Indoor Cycling instructor and a Sports Nutritionist. I have been involved in personal training, coaching, sports rehabilitation and strength coaching for the last 6 years.
I am a passionate mountain biker and swimmer; I have swum at a national level and have completed a half iron man and a number of triathlons, 100+ km endurance mountain biking races, and enduro mountain biking races.
My training is flexible and adaptable suiting to your specific needs and goals, I specialise in core, functional and dynamic strength training and fat loss, all are aimed at increasing performance and endurance in whatever your set discipline is. The sessions tend to be centred on plyometic exercises, sprints, body weight work and flexibility. We will also focus on your nutrition and recovery plan.
Short 30mins workouts at a higher intensity have also proven to be extremely effective at effecting changes in your body. Group work is also proven training aid as teams can push each other and motivate you to push that little bit harder.
I am often asked to arrange mountain bike trips where I take new starters to the sport to the leafy hills in and around Dorking and the North Downs or to the more challenging and fun mountains in Wales.
Feel free to contact me if you have any questions or are looking for advice, want to arrange a booking or require some further information call Roald on 07707 894 190
Group Training
45 min – Group training Wimbledon Common: £15 per person
1hr – Group training Gym based: £15 per person
Weekend Mountain Bike Rides in Dorking
General 3 – 4 hour ride – £10 per rider
Training rides and skills session can be discussed depending on needs and requirements
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web -> How to book a room – scroll to mid way ! (PT & Treatment experts)
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We would like to partner up with great PT and Treatment experts !
At Pedal Studio we have the following:
web -> PT & Treatment rooms @ Pedal Studio
3 PT rooms
• Group Exercise
• Free Weights / Rowing & Cycling
• Kick Boxing / Boxing room & Turbo Traininer ( come cycle virtual routes as you training 1 – 1
1 Treatment Room
• with electrically adjustable table
web -> How to book a room – scroll to mid way ! (PT & Treatment experts)
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