The Fitness Pilates Blog

Fitness Pilates Newsletter 18th November 2018

Fitness Pilates Newsletter

18th November 2018

Good Morning How are you?

I have recorded a really simple spiky ball workout that you can use in class before you move onto your main FP exercises. Pre rolling and muscle activation work can improve a clients ability to perform strength and flexibility exercises, so works beautifully just after a warm up.

You can get your Spiky Balls from all over the internet. I order mine from AMAZON for ease, quickness and price and my class members purchase their own. I carry about 10 extra to class but clients are more than happy to be rolling on their own personal spiky ball.

***Spiky Ball/Tennis Ball/Foam Rolling Glute Activation Ideas For Fitness Pilates*****

*Strengthening the Glute Maximus and Medius*

If you focus is to strengthen the glutes try my 4 Step Process if you have access to the Spike Ball/Tennis Ball or a foam roller.

1: Foam Rolling or SMR – Place under glutes roll and hold in 3 planes working through tight areas and knotts.

2: Dynamic Stretching – Mix active and passive stretch techniques for the glutes/hip flexors/hamstrings and quads.

3: Activation – Isolation/pump/small range of motion so Shoulder bridge pulses/ Squat pulsing at the bottoms of the squat movement etc.

4: Strengthening Exercises – continue with your regular glute strengthening exercises.

Monitor, continue and progress over weeks.

Everyone LOVES working with the spiky balls. Have fun. Enjoy and get creative.

I hope that inspires you this week.

Do let me know.

HAPPY SUNDAY

Love Rachel xx

Featured story from Emma Spalding Fitness Pilates Men on Mats Instructor:

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“I am really excited to be teaching brand new & exclusive Pilates For Men classes in Knaresborough (near Harrogate), North Yorkshire!

I am Emma Spalding and have been teaching fitness classes over 21 years, spent 6 years in Leisure Club Management & have 11 years experience have working closely with the Police in musculoskeletal rehab & fitness at the prestigious Police Treatment Centre.

I PT & run my own community fitness timetable( Emergy Fitness & Wellbeing)& teach in Harrogate, Knaresborough & Spofforth.

I recently decided to set up a couple of weekly Pilates For Men classes: –

Thursdays 10.45am – 11.30am & also Saturdays 7.30am – 8.15am. It was fab coming to the FP Summit the week before to.pick up some new tips & ideas! Good timing!!

I did a specific advertising campaign 1 month leading up to 8th Nov start date for “Pilates For Men” & used photos (with consent) from men in my other mixed classes of just men in the photos to make it more “real”, rather than ones off the internet.

One of my male regulars wrote a lovely little piece of how he was recommended pilates by his physio, suffered back pain for 2 yrs & now wouldn’t be without his weekly class, has less back pain & the benefits he feels are tremendous, which was a great way of others seeing & reading WHY a big fit strong middle aged builder was doing pilates! (See post on my Emergy Fitness & Wellbeing FB page for the post / ideas for specific advertising if it helps).

I also made some good old fashioned paper flyers & gave them to all the Ladies in my other classes to pass on. I thought 7.30am Saturdays would be good for those up early & who maybe have family commitments, class done & rest of day free or those who work Saturdays, can do before work.

The 10.45am morning class is aimed at retired people & shift workers. I have been to Police Station, Fire Station, local Barbers & local builders merchants with posters & flyers. I have had requests for an evening class, I think would be fully booked but I have other commitments & a young family so not doing any evening PFM classes myself.

I had 16 in class today!

If you are looking to expand your own class timetable & increase your income, I would highly recommended setting up a Pilates For Men class / Men on Mats etc. “