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Reformer Pilates for Men: Strength, Mobility & Performance

Fri, 06 Mar 2026 12:38:28 GMT

Men's Reformer Pilates

Why Reformer Pilates is Ideal for Men

Reformer Pilates for Men: Strength, Mobility & Performance

Introduction
Pilates is often thought of as a women’s workout, but that’s a common misconception. At our studio in Hindhead, local to Haslemere, Farnham and Liphook, more men are discovering how Reformer Pilates improves strength, flexibility and overall performance. Reformer Pilates is a full-body, low-impact, strength-based exercise system that offers incredible benefits for men of all ages. From improving core stability and mobility to enhancing athletic performance and preventing injuries, men — i ncluding professional athletes — are discovering the power of Reformer Pilates.

Sportsmen & Reformer Pilates
Reformer Pilates isn’t just beneficial for general fitness — it’s gaining traction in elite UK sport. England Rugby’s George Ford has shared how Pilates is part of his fitness routine, encouraging more men to embrace strength and mobility training. ( theguardian.com ).

At club level, teams like Harlequins are reported to use Pilates and reformer work within strength and conditioning programmes to enhance mobility, core stability and recovery for key players.

Golfers like Justin Rose and footballers also incorporate Pilates in broader fitness routines, with benefits including improved rotational power, balance, and muscle control — all essential for performance.

Notable UK figures such as David Beckham and Andy Murray have publicly highlighted how Pilates supports core strength, flexibility, and injury prevention.

What is Reformer Pilates?
Reformer Pilates uses a specially designed piece of equipment called a reformer, which combines a sliding carriage with adjustable springs for resistance. Unlike traditional mat Pilates, the reformer allows for controlled, resistance-based movements that strengthen muscles, improve posture, and enhance joint stability. The exercises are highly scalable, making them ideal for beginners as well as advanced practitioners.

Benefits for Men

Strength: Develops core muscles, posterior chain, and overall body strength.
Mobility: Increases flexibility and range of motion in hips, shoulders, and spine.
Injury Prevention: Strengthens stabilizing muscles, reducing the risk of sports-related injuries.
Sport Performance: Improves balance, agility, endurance, and functional strength.
Low-Impact Training: Offers a high-strength workout without excessive stress on joints.

Ready to Get Started
At our studio in Hindhead, more men are discovering the benefits of Reformer Pilates. Whether you’re new to Pilates or looking to improve athletic performance, our expert-led reformer classes focus on building strength, mobility and core stability in a supportive environment. Book Your Reformer Class or Explore Gift Vouchers to get started.

Buff Bones: Effective Exercise Classes for Stronger Bones & Body

Wed, 14 Jan 2026 11:35:17 GMT

Buff Bones® Classes in Hindhead, Surrey: Strengthen Your Bones and Your Body

If you’re looking for Buff Bones® classes in Hindhead, Surrey , our Pilates and yoga studio offers a safe, effective way to build strength, improve balance, and support long-term bone health. Conveniently located in Hindhead, we welcome clients from Haslemere, Farnham, Liphook, Godalming, and Grayshott .

Buff Bones® is not only suitable for those with osteoporosis or osteopenia—it’s also an excellent choice for anyone who wants to strengthen their body using intelligent, Pilates-based exercise .

What Is a Buff Bones® Class?

Buff Bones® is a medically endorsed bone health exercise programme , developed by physical therapist Rebekah Rotstein. It combines Pilates-based strengthening, functional movement, balance training, and postural alignment to support both skeletal health and everyday movement.

In our Buff Bones® Pilates classes in Hindhead , strengthening exercises are performed using a combination of light weights and body-weight resistance , helping to build strength safely and progressively.

You can expect:

Pilates-based strengthening using weights and body weight
Weight-bearing exercises to support bone density
Posture and spinal stability work
Balance and coordination training to reduce fall risk
Clear guidance and modifications for individual needs

Classes are calm, structured, and supportive, with a strong focus on correct technique and safe movement.

Who Are Buff Bones® Classes For?

While Buff Bones® is widely recognised for its benefits for bone health, our classes are suitable for a broad range of people.

These classes are ideal if you:

Have osteoporosis or osteopenia
Are peri-menopausal or post-menopausal
Want to protect or improve bone density
Are looking for safe, effective strengthening with weights
Want to build strength without high-impact exercise
Are new to Pilates or returning after a break or injury
Live in or near Hindhead, Haslemere, Farnham, Liphook, Godalming, or Grayshott and surrounding villages.

No previous experience is required. Exercises can be adapted to suit all levels, making Buff Bones® accessible whether your goal is bone health, strength, or both.

Benefits of Buff Bones® Classes

Build Strength Using Weights and Body Weight

Targeted resistance work helps strengthen muscles and bones while supporting joint health.

Support Bone Density

Weight-bearing and resistance exercises stimulate bone tissue and help slow age-related bone loss.

Improve Posture and Spinal Health

Pilates-based alignment work supports a strong, resilient spine and encourages upright posture.

Enhance Balance and Stability

Balance training improves coordination and confidence, reducing the risk of falls.

Functional Strength for Everyday Life

Movements are designed to support real-world activities such as lifting, reaching, walking, and getting up and down safely.

Why Choose Our Buff Bones® Classes in Hindhead?

Our Pilates and yoga studio in Hindhead, Surrey provides a welcoming environment for those seeking specialist strength and bone health classes. We offer:

Qualified, experienced Buff Bones® instructors
Small class sizes for personalised attention
A calm, friendly studio atmosphere
A strong emphasis on education, safety, and confidence-building

Clients regularly travel to us from Haslemere, Farnham, Liphook, Godalming, Grayshott and surrounding areas for our expert-led Buff Bones® Pilates classes.

Book a Buff Bones® Class at our Studio

If you’re searching for bone health or strengthening Pilates classes near Hindhead , Buff Bones® offers a proven, supportive way to build strength and move with confidence.

Check the class schedule for our Buff Bones classes

Beginners Reformer Pilates-4 Week Course

Fri, 06 Jun 2025 16:17:21 GMT

Are you looking ahead to a great new fitness routine? We've got just the thing...

Reformer Pilates Course for Beginners!

This 4-week course will cover all the basics of this incredible machine. Your instructor will take you through the exercises and movement step by step and with just 5 clients in each class you can be assured of the best possible guidance. You will gain confidence, strength, balance, and long lean muscles.

Reformer Pilates is suitable for both men and women of all ages!

About Reformer Pilates...

Please don't worry if you have never even seen a Reformer machine, the course is specially designed for complete beginners and we are committed to looking after you whilst making it fun and challenging!

In our Reformer classes, we work on slow, flowing movements that challenge each muscle group in turn.

This style of Pilates, which uses resistance, is amazing for strengthening and toning the body while improving your posture.

Our friendly and enthusiastic Reformer Pilates instructors have a wealth of experience on the Reformer equipment and will guide you through the workout to make sure it is tailored to your strength and ability level. By the end of this beginners course you will be confident and ready to join our Reformer Pilates classes.

If you have never tried this fantastic exercise before, now’s your chance!

Course Dates and Booking

To help you make the best decision EVER, we are offering the 4-week course for the brilliant price of only £80!

We run regular Reformer beginners courses, usually with a new course starting each month. For the latest dates and more information please just get in touch.

**Courses starting September**

3rd September 11.30 a.m. 4 weeks

8th September 11.00 a.m. 4 weeks

To book your place see the Class Schedule for the above dates, click on the class to book - or get in touch for future dates.

We cannot wait to welcome you to the Studio!

Scar Therapy and Injury Rehab

Fri, 14 Feb 2025 16:37:51 GMT

Speed up the healing process and reduce scars with LymphaTouch

We are pleased to announce that we can now offer Lympha Touch therapy at our Hindhead physiotherapy clinic. The Lympha Touch is a medical device which produces a negative pressure, or vacuum, on the skin to stimulate lymphatic drainage and treat scars.

Controlling the negative pressure allows us to work with your body to help remove excess fluid from the tissues and improve healing and overall health and well-being.

How does Lympha Touch work?

Lympha Touch on the Lymphatic system:

The system drains and removes excess fluid from the tissues. Think of it as a waste removal system - where your blood system delivers the goodness, the lymphatics take out the badness! Unlike the blood system, the lymphatics don’t have a natural pump, like the heart, meaning flow can stall and swelling can develop.

To re-start or stimulate lymphatic flow, LymphaTouch gently lifts the skin. This creates a negative pressure under the skin causing the lymphatic vessels to dilate (open up) making it easier for the system to take in the excess fluid. Think of it like the plug in a sink – LymphaTouch simply makes the plug bigger.

By dilating the lymphatic vessels, more fluid can enter the system which increases the flow and therefore reduces the swelling or excess fluid in the area.

Lympha Touch on Scars:

After injury or surgery, we will get a scar. They come in many shapes and sizes and can present with different problems, from being tight and restrictive, to being visibly displeasing.

LymphaTouch helps by improving how a scar heals. By providing a light suction, this encourages more blood and lymphatic flow, which is what our body needs to help the healing process.

LymphaTouch can also help those tight, restrictive scars. We often see scars adhering/sticking down. By controlling the negative pressure from LymphaTouch, we can gently lift and release the scar tissue. Often once we see an improvement in blood flow and scar movement, the appearance improves too.

What can you expect during a Lympha Touch treatment?

LymphaTouch is a comfortable treatment. The device has an applicator, known as the treatment head, which has a cup inserted which is placed onto the skin. Once applied, you will feel the skin being lifted. This will feel different depending on what pressures we use.

You will be asked to remove clothing, where necessary, to expose the skin as the device needs to be directly applied:

There are 3 settings which you may experience.

Pulsation = lift and release of the selected negative pressure

Continuous = lift and hold of the selected negative pressure

Mechanical Vibration = function to shake and stimulate the cells in the tissue

Treatment should not be painful and is often very relaxing. If you are having a scar treatment, you may experience some discomfort caused by pulling the tissues up but should not be painful.

The benefits of Lympha Touch

There are many benefits to a Lympha Touch treatment, including:

Improved lymphatic function which promotes the healing process
Increased joint flexibiliy /range
Decreased tissue tension
Reduced swelling
Improved appearance of scars and reduced sensitivity

How many Lympha Touch treatment sessions are needed?

Depending on what you are coming to have LymphaTouch for, the number of sessions may vary from one session to multiple over several weeks.

The treatment is safe and is classed as a manual therapy, so there is little restriction on how often you can have this treatment. Although it is advised that there is a 3-day rest between each treatment.

For a general lymphatic clearance, often once a month is advised to keep the system healthy and tissues clear.

For treatment on swollen areas, such as periorbital oedema, you will need a course of 1-2 sessions per week for approximately 4-6 weeks. This is similar for scarring.

Are there any side effects/down time after a Lympha Touch treatment?

It is advised there is 3 days rest between treatments. The following side-effects that have been noted are related to dehydration. This is because as well as processing fluid in your system that shouldn’t be there, we inevitably activate the full system and drain some fluid that should be there which does need to be replenished.

Side effects that have been noted are:

Headaches/light headedness
Nausea
Fatigue
Tiredness
Dry-mouth
Tissue redness/blotchiness

To avoid these, it is advised following a treatment to consume 2 litres of water in 24 hours following treatment to ensure you are kept hydrated.

Other side effects of Lympha Touch include:

Discomfort following scar treatment
Bruising – if the pressures applied have been too high. This is not something to be alarmed about but it is important to feedback to your therapist to adjust for next time.

Book your Lympha Touch session at London Road

Our physiotherapists are now taking appointments for Lympha Touch please call the clinic to find out more on 01428 748748 .

Guided Sound Healing Meditation

Wed, 29 Jan 2025 18:44:09 GMT

Bringing Harmony and Peace to the Mind, Body and Soul.

Carve out time for yourself and invite in the beautiful harmonics, frequencies, and vibrations of the Tibetan Bowls that will take you on a journey to your unique place of healing and reintegration.

Guided sound healing meditations help you to reach a deep state of relaxation. The vibrational frequencies and sound waves alter your state being in a very real and tangible way, bringing harmony and peace to the mind, body, and soul.

What is sound healing?

Using sound to heal ourselves has been around for centuries. From ancient drumming to dancing around fires, we’ve been using the power of rhythm and vibration to shift energies in our bodies and feel alive.

Today, we are connected to our phones, and our busy schedules run our lives, and it’s easy to numb ourselves as tread life’s conveyor belt as the weeks fly by. There’s never been a more critical time to connect with our bodies, to feel sound vibrate through us, and to have the opportunity to feel stillness.

For some, sound healing is simply a wonderful way to relax and unwind after a busy day. For others, sound healing can help still your mind and deeply connect with your body, giving you the power to unlock blocked energy without having to articulate or explain.

What happens in a sound healing session?

Our classes are a safe place to leave the pressures of your day behind, relax, and find stillness.

We start the classes with a short body awareness session, using gentle motion and movement designed to help you get out of your head, calm the mind and prepare you for the sound session. During the sound session, you will lie on the floor with nothing to do but listen to the sound of the Tibetan Bowls. You may stay awake during the session or fall asleep and even snore … and yes, that’s OK!

No matter where you are in your practice or what you are looking for these classes are for everyone. As a beginner or more experienced, if you are simply looking to relax, find mental clarity, or deepen your level of spiritual awakening, these meditations will allow you to let go, relax, integrate and heal.

We want you to be as comfortable as possible so please wear clothing that you are happy lying down in, bring a head cushion, a throw, and water.

Sound Healing with Karen Skidmore

Karen is a qualified Sound Healing Practitioner who is excited to share her love of sound and movement with you.

Check the class schedule for the our next planned event.

5 ways to give your routine a spring-clean

Tue, 21 Jan 2025 15:16:47 GMT

Spring is on the way! It’s the perfect time for a reset - to declutter, detox and re-energise your routine. By tackling bad habits and removing clutter from your home and life, you can make space for healthier and more positive habits through the rest of the year.

If you’ve ever lived in the same place for a long time, you’ll know how much clutter you collect without even noticing. It’s not just about dusting the shelves and getting into those nooks and crannies behind the sofa, a spring clean is about completely making over your space and giving it a much needed refresh.

Your mind and body are no different. Over time - and especially through stressful or busy phases - we build up bad habits and unnecessary clutter. Time for a spring clean!

Here are 5 ways to spring clean your routine to prepare for the rest of the year.

1. Make your mornings more mindful

The secret to a good day starts from the moment you wake up. To reset your routine, take a look at how you wake up and what activities you do in the mornings. Here are some ideas to help you makeover your morning:

Fix your wake up time: Try to wake up at a fixed time each day and avoid hitting that snooze button. You’ll feel fresher and more in control as a result!
Go tech free: Avoid your phone for 10-15 minutes after you wake up. Give your brain time and space to prep for the day without the stress of social media, emails and other digital distractions.
Stretch! Gentle stretches improve blood circulation, relieve muscle tension and are great for a quick energy boost to start your morning right.
Get some sunlight: Sunlight during the day makes it easier to sleep at night and helps boost your Vitamin D levels, the key to a healthy immune system.
Set your intentions: Be mindful of what you want out of the day. It’s always good to set a realistic objective or purpose for every day and a rough plan for what you want to achieve.

With these small steps, you can supercharge your morning routine and get on the way to a positive and productive day!

2. Focus on fitness

Physical fitness and mental health go hand in hand. Regular exercise can also contribute to better sleep hygiene, making it easier for you to get to sleep and stay asleep. Here are 3 easy ways to makeover your fitness routine:

Ditch the car: Try walking or cycling rather than driving wherever possible. Turning a 5 minute drive into a 30 minute walk can give you more headspace, much needed exercise and time to think.
Take a new class! From spinning to barre, there’s a huge variety of exercise classes for you to choose from. Try something new to switch up your routine and see what impact it has on your mind and body.
Get on the mat! Practise yoga and pilates to improve blood flow, boost your energy levels and increase flexibility. At London Road Health & Fitness, we have a wide range of yoga and pilates sessions for all ages and abilities - check out our class timetable here .

Exercise doesn’t have to feel like a chore. If you’re in a funk with your regular workout routine, switch it up this spring and have some fun! You might discover your new favourite hobby…

3. Declutter your space

A tidy, organised home can create a real sense of calm and peace. If your space is looking cluttered or unloved right now, take some time to throw out unnecessary things. Just 5 minutes a day can make all the difference.

Here are a few ideas to get your started:

Clear out your food cupboards
Get rid of any letters, documents and old magazines cluttering up your workspace
Donate any clothes you don’t wear anymore
Organise wires so they’re not in the way and throw out old chargers and cables
Fill an entire bin bag with things you don’t want, need or use

Sorting out your space and making it a nice place to be can improve your focus, boost your mood and give you less to clean! It’s a win-win!

4. Try meal planning

We’ve all been there - it’s the end of a long day and there’s nothing in the fridge. Time for takeaway, cereals or even skipping a meal.

We all get busy and sometimes it’s hard to keep a healthy diet going. But don’t underestimate the impact that your eating habits have on all aspects of your mental and physical health.

To revamp your eating routine, try meal planning. Here’s how:

Figure out your meals for the week: By planning your meals in advance, you can make sure you’ve got healthy and nutritious meals organised for the whole week - not just when you have time to cook, but also when you have zero time and need something quick. Plan ahead so you have all the bases covered.
Keep it balanced: Use meal planning as a way to make sure you’re giving yourself a varied diet, including enough fruit, vegetables and whole foods. Try to eat at least 30 different plant-based foods per week for a healthier gut.
Prep ahead of time: Set aside a couple of hours at the weekend to prep your meals ahead of time. Chop veggies, cook grains and prep pulses. For soups, pasta sauce and curry, you can make the whole thing there and then and just reheat on the day.

Meal planning can make a huge difference to your routine - but don’t feel like you have to prepare everything in advance! If you can set aside an evening or two every week to cook, it can also be a mindful and stress-busting activity in its own right.

5. Remember to relax!

One of the most important elements of a happy and healthy routine is carving out time to properly relax. No matter how busy your schedule is, make space to stop and pause.

Here are a few ideas to try:

10 minutes of yoga or silent meditation
Journaling or creative writing
Taking a bath
Walking in nature
Reading a good book
Watching your favourite film

Spring-cleaning your routine isn’t just about improving your focus - it’s also about making time to relax and reflect. Don’t skip this step!

Ready to give your routine a spring clean?

By properly relaxing, creating a calming home environment, making it easier to cook healthy meals, getting some exercise and improving your morning routine, you can start the rest of the year feeling more in control and ready to tackle whatever comes your way.

How are you spring clearing your routine this year?

5 Reasons that Fun-Filled Play Should be a Part of Your Adult Day

Wed, 24 May 2023 13:06:38 GMT

When we think of the word “play”, we often think of children building blocks, dressing up dolls, or creating an imaginative world out of whatever they can get their hands on. But play is not reserved for kids alone and in fact, play can be a healthy source of fun, levity, and release for people of any age, including adults.

But play isn’t just about having a good time. Adults stand to benefit from engaging in playful activities on a regular basis in many ways tied to overall well-being. In this article we are going to share 5 reasons why play should be a part of your day.

Relieves Stress and Boosts Mood

We all know stress is bad. Not only does it feel awful, being under stress leads to all sorts of undesirable physical and emotional conditions . I t increases our chances of becoming sick, hinders our ability to get good sleep, damages our mental well being, decreases our ability to manage our daily obligations effectively, and can even lead to chronic health problems that are quite serious.

We all want less stress in our lives. Engaging in play is one way to relieve stress and in turn, boost our mood for the better. When we play, we laugh, smile, and release endorphins, all of which help clear the stress hormone, cortisol, out of our system. This feels good emotionally but also improves our physical health, too.

Adult colouring books are especially effective at stress reduction. So go ahead! Grab that box of crayons and colour your way to less stress and more smiles.

Connection with Others

If we didn’t understand the necessity for connection with others before, the pandemic really brought that basic human need to the forefront. Playing with others creates a sense of community, togetherness, and bonding, all of which contribute to feeling our best.

When we come together to play, our bodies release oxytocin, which is sometimes referred to as the love hormone. It makes us feel close to those around us, facilitates trust, and promotes a general sense of well-being.

One way to get more group play in your life is to gather around a board game. The team camaraderie, sense of accomplishment, and of course, all the laughing and high fives along the way are a great way to bring out the benefits of play.

Unleashes Creativity

We all rely on creativity in our lives to some extent. Whether you're working in a creative field and need to come up with great ideas every day or you’re trying to figure out what to whip up with the random things you have left in the fridge at the end of the week, creativity is something we all need to tap into regularly.

Play gets us into the creative part of our brains. As we do things we don’t normally do, we tap into that part of our mind that daily life tends to quiet down. Playing opens us up to new experiences and thoughts, which we can bring into other areas of our lives when we want to access our creativity.

Good old fashion imaginative play is one of the best ways to tap into your creative juices. If that’s not your thing, movement that allows you to be quiet, like taking a walk in the middle of the day or dancing around the kitchen, are also super effective on the creative front. After the play is done, you may feel a flood of ideas coming your way that you can use in your daily life.

Improves Brain Function

Want to stay more focused and sharper when you are working or solving challenges in your personal life? Regular play can help with that, too. Immersing yourself in an activity that challenges you to think in an atypical way has been shown to boost focus, productivity, and even mood.

Some types of play require us to strategize, analyse, consider outcomes, and think deeply….just in different ways than we typically do in our daily lives. And this works our brains out, just like exercise, making our minds more fit and able to focus on other things when playtime is over.

Puzzles, strategy games like chess, word games, and number games are all really great ways to work out the mind every day and gain benefits in real life a s a result.

Increases Confidence

Confidence is a game changer. It makes us feel like we can take on anything, achieve all of our wildest dreams, and be on top of everything no matter what comes our way. It is a trait that seems to exude from those who have it and it’s magnetic! We all want to feel confident as we make our way through the day and turns out, playing can help cultivate that confidence.

Every single time you succeed, you deposit a little something into your internal confidence account. If you hit the ball back in a tennis match, get a little deeper into that pose than you did last time you were on the mat, or manage to tag that kid who has super fast feet, you are succeeding. These small successes can add up with big impact. Over time, you’ll feel unstoppable on and off the playing field.

Play that incorporates a little friendly competition is great for boosting confidence. Team or partner sports are a fun way to get wins and feel great. Movement practices like dance, Pilates, Barre, or yoga contribute to confidence, too.

At London Road Health and Fitness, we love to incorporate playfulness, laughter, and joy into our confidence-boosting movement sessions. And on top of that, we have a strong community that fosters that sense of togetherness and belonging that improves the lives of our clients in and out of the studio. Check out our class schedule and let’s play!

How To Do Intermittent Fasting the Healthy Way

Tue, 02 May 2023 09:02:56 GMT

If you’re looking to lose weight, kick start your metabolism and improve your cardiovascular health, you may want to try intermittent fasting. Here’s what you need to know about this popular eating regime - including how to make it work for you and the top science-backed health benefits.

What is intermittent fasting

Intermittent fasting is a catch-all term used to describe different eating patterns that involve a regular schedule of fasting and eating. Rather than focussing on what you eat, intermittent fasting is all about planning when you eat - and when to stop eating.

There are a wide range of different approaches to intermittent fasting - here are 3 of the most popular.

3 popular types of intermittent fasting

1. Time-restricted eating

Focused on meal timings rather than calorie restriction, time-restricted eating is all about structuring your meal times so they fall within a set time limit and fasting for the rest of the day.

This type of intermittent fasting typically sets meal-times within a 6-hour time period, with 14 to 18 hours spent fasting. For example, you might have breakfast in the morning and dinner before 3pm. Then you fast from 3pm onwards until breakfast the next day.

2. 5:2 fasting

The 5:2 diet has become hugely popular thanks to its simple approach to fasting. Made famous by Dr Michael Mosley , the 5:2 program involves eating as much as you want, whenever you want for 5 days of the week - but restricting your calorie intake for 2 non-consecutive days of the week.

On those 2 days, it’s recommended to consume just 25% of your usual calorie total - approximately 500 calories for women and 600 calories for men.

3. Alternate-Day fasting

A more extreme approach to intermittent fasting is alternate-day fasting - where you fast every other day and eat whatever you want on the alternate days. On fasting days, you can drink as many calorie-free drinks as you want, including water, coffee and tea, but no food.

As fasting for a full 24-hours can be challenging for many people, there’s also a modified alternate-day fasting approach where you eat approximately 500 calories - or 600 calories for men - on the fasting days.

3 top health benefits of intermittent fasting

While research is still ongoing, there is increasing evidence that intermittent fasting can have a range of health benefits. Here are 3 of the top science-backed benefits you need to know.

1. Cardiovascular health

Intermittent fasting has been found to reduce the risk of cardiovascular disease - including stroke, heart attack and vascular disease - by improving a range of factors associated with these diseases, including obesity, diabetes and high blood pressure. By following an intermittent fasting schedule, you can help to improve your cardiovascular health and potentially lose weight too.

2. Gut health

The impact of intermittent fasting on gut health is starting to be explored in more detail - recent research shows that fasting could significantly increase the diversity and richness of microbes in your gut. This is important for encouraging the growth of more beneficial bacteria in your gut, which has a wide range of health benefits - including improving your immune system health, mental health, digestion and sleep.

3. Brain health

There is also increasing evidence that intermittent fasting could be beneficial for improving neurodegenerative disorders - like Alzheimer's and Parkinson's disease - by improving cognitive function and enhancing your cells’ resistance to stress. Research shows that intermittent fasting could be more beneficial than just calorie restriction alone.

Intermittent fasting may also be beneficial for regeneration and repair of nerve fibres after injury - and even reduce the frequency and intensity of migraines.

How to do intermittent fasting the healthy way

As with any kind of diet, it’s important to make sure you take a healthy and balanced approach to intermittent fasting that works with your body - not against it. Here are our top tips for doing intermittent fasting the healthy way.

Don’t restrict your water intake

No matter what intermittent fasting schedule you follow, there is no restriction when it comes to water and zero-calorie drinks. That means you can drink as much water, tea and unsweetened coffee as you need or want. As you won’t be getting water from foods like fruit and vegetables, you may need to drink more than you usually would.

It’s really important to stay hydrated - especially on fast days - to keep your body functioning normally and avoid side effects like constipation, headaches and exhaustion.

Opt for nutrient-rich foods

While intermittent fasting follows the approach that you can eat what you like on ‘feast’ days, for best results opt for nutrient-dense whole foods with plenty of vegetables, fruit, pulses, protein and healthy fats. A balanced diet is essential for your overall health and making sure that you get the fibre, vitamins, minerals and nutrients you need.

On fasting days, plan your meals so that every calorie is delivering multiple health benefits - choose protein-rich and high-fibre foods like eggs, fish, nuts and beans, as well as fermented foods to increase the benefits for your gut health.

Local top tip: Apothecary 27 in Haslemere is a local independent business that’s the perfect place to find organic groceries if you’re in the area. They have a range of sustainable, organic products from eco-friendly skincare to earth-loving household goods and a zero waste refill station.

Choose low impact workouts on fast days

On fasting days, it’s a good idea to avoid high impact workouts and intense activities, especially as your body adjusts to the new routine. Opt for low impact workouts like a gentle yoga or pilates class to stretch and move your body without sapping yourself of energy.

Manage hunger pangs

When you start intermittent fasting you will probably feel hungry as your body adjusts to the new eating routine. Your body needs time to get into a new rhythm and over time you’ll find that any hunger pangs get less frequent and are easier to overcome.

If you’re struggling with hunger pangs, try these tips:

Increase your protein intake at mealtimes
Drink sparkling water
Drink tea or coffee
Distract yourself - call a friend or do the washing up!
Go for a walk

If you feel dizzy, faint or have any other concerning symptoms, stop fasting and talk to your doctor or a healthcare professional.

Listen to your body

The overall aim of intermittent fasting is to feel strong, energised and healthy - and that’s more important than any eating routine. Ultimately, listen to your body and the signals it’s giving you to find the fasting schedule that works for you. Intermittent fasting isn’t about pushing your body to extremes, it’s about finding a healthy way to maintain an eating routine that helps you feel your best.

Everybody is different and the schedule that works for your friends won’t necessarily work for you - take an individual approach to intermittent fasting that suits your lifestyle and your needs.

The Mummy MOT

Fri, 30 Dec 2022 15:17:15 GMT

Pregnancy and giving birth takes a toll on the body. A Mummy MOT is a specialist postnatal examination for women following both vaginal and caesarean deliveries.

The Postnatal Check You Deserve

Up to half of all women experience weakness in both the abdominal muscles and pelvic floor muscles after pregnancy and up to a third still have a tummy gap at eight weeks post-birth. This can cause instability or poor core strength leading to women developing pelvic or back pain or bladder, bowel and sexual dysfunction.

These conditions should not be something you should just put up with as a result of having a baby.

It’s recommended that women have an initial assessment after their 6-8 week GP check, but we also treat women who gave birth years ago that may still have a tummy gap or related pelvic floor issues.

What to expect at your appointment

The Mummy MOT is a 60 minute thorough post-natal check performed any time from 6 weeks after delivery. The MOT is performed by Milly King, a specialist Chartered Physiotherapist registered Mummy MOT practitioner.

The assessment is in 2 parts and includes:

Background

★ A thorough review of medical and pregnancy/birth history, finding out your personal experience and goals

Practical

★ A detailed assessment of posture and breathing, flexibility and movement patterns

★ Assessment of abdominals, checking for any ‘tummy’ gap and the ability to engage functionally

★ Check of pelvic floor strength and control

Please do not feel any pressure to have an internal examination if you are at all uncomfortable, please do feel that you can talk to Milly about this!

Following the assessment we will work on an initial exercise program tailored specifically for you. This will be sent to you, including a report of our findings, after the session.

You are welcome to bring your baby with you, but you may find that your focus is reduced. This is often the first time mums leave the baby with another care giver, so in a way, it’s a nice time to get to focus on yourself!

To book your Mummy MOT appointment with Milly please call reception on 01428 748748 or check availability and book online.

Gift Vouchers Now Available

Thu, 15 Dec 2022 12:54:58 GMT

Gift vouchers

Our health and fitness gift vouchers have arrived!

Our new gift vouchers can be purchased directly via reception and are an ideal gift for friends and family! These vouchers can be redeemed on all our services.

Gift vouchers can be used to book a physiotherapy or sports massage appointment plus any of our Yoga and Pilates classes.

To purchase a gift voucher, please call reception on 01428 748748 or fill in our enquiry form .

Call us no w

Our gift vouchers are a great way to try something new!

New To Us? Introductory Offer Pilates Mat, Yoga & Reformer Pilates & Springboard

Tue, 16 Aug 2022 17:36:23 GMT

If you are new to London Road Health & Fitness, let us treat you to an introductory offer.

We understand that trying a new studio can be difficult, especially if you have just moved to the area, so we some great introductory offers to get you settled in and reassure you of our services and facilities.

Our Mat Class Offer - is for any Pilates Mat or Yoga class. Whether you are trying something for the first time or are a seasoned practitioner we've got something for you. Just check out the class schedule to find your class.

With this offer you get 3 classes for £22.

Pilates Reformer & Pilates Springboard Offer - Our Reformer classes are suitable for those that have previously attended Reformer Pilates Classes.

This offer or any of our Reformer or Springboard classes.

If you are a complete beginner we recommend that you try our Beginners Reformer Courses or book in for an initial private 1:1 session.

We regularly run Beginner Reformer courses, just check the website for our next Beginners Course or get in touch for more information.

With this offer you get 2 classes for £33.

To purchase an offer please just click on the links below or if you'd prefer just call the Studio on 01428 748748

BOOK THREE INTRODUCTORY MAT CLASSES FOR ONLY £22

BOOK TWO INTRODUCTORY REFORMER CLASSES FOR ONLY £33

Our New Client offers are valid for 1 month from the date of purchase so you have plenty of time to come along and try a class.

I’m a full-time potter – here’s why I love Pilates

Wed, 15 Sep 2021 10:04:03 GMT

Pilates does more than just strengthen the body, it can also be hugely beneficial for combatting the stresses and strains of daily life.

One recent example of this was the feedback we received from one of our regular class-goers who’s a full-time potter. Read on to find out her story…

Pilates, posture and pottery

Nicola Martin is a potter specialising in unique stoneware pottery which she handcrafts in her South Downs studio. She credits Pilates with helping her maintain good posture.

“I do Pilates at least 3 times a week and I find it compliments my way of working by counteracting the movements I do, specifically on the wheel,” Nicola explained.

“Very often I am bent over the wheel throwing but I do not worry too much because the Pilates moves I am doing in Lizelle’s classes, especially on the reformer, seem to counteract that position.”

Pottery requires extended hours of working with the arms in front of the body and requires very small and specific hand movements. The fine motor control required for these actions makes it important to have good strength and stability of the scapulae (shoulder blades).

Pilates work focuses on strength, endurance and stamina of the smaller muscles around the spine but also very much around the shoulder joint and shoulder blades. This makes it perfectly suited for pottery but also any work requiring a similar bent forward position, including desk-based work too.

When it comes to professional potters and any jobs requiring hunching or leaning, strengthening the spinal muscles is crucial. Sometimes this bent posture can develop into a condition called Kyphosis and in many cases it’s irreversible.

According to Nicola, Pilates also helps to release aches and pains in her hands: “I have noticed I am getting repetitive strains in my thumbs but many Pilates moves demand the hands to be open and stretched,” she explained.

“We are asked to weight bear the whole body onto the hands too, for instance in plank, and therefore we strengthen these muscles.”

Pilates is especially well-suited to strengthening the body gently and gradually, while also helping to reduce joint pain. The muscles around the shoulder joints and spine (Trapezius, Serratus anterior, Rhomboids, Infraspinatus) get stronger by loading the shoulder, elbow and wrist joints.

The muscles needed to maintain good strength are targeted by a range of Pilates moves, including four-point kneeling or using spring loaded straps in Pilates reformer classes. During classes, participants are encouraged to achieve ideal alignment in their bodies and maintain this position whilst increasing load, repetitions or speed.

Finding time for Pilates practice

Nicola credits Pilates with helping to strengthen the muscles required for making pottery, enabling her to continue working with none of the strains and stresses that are common in her profession.

Having 2 or more sessions per week ensures not only the strength and conditioning of the muscles but also makes them more active for longer, thus keeping the shoulder blades, lower neck and shoulders in a good alignment to prevent postural pain and fatigue.

While it can be hard to find time to fit in sessions during the working week, it is an excellent way to refresh the body and the mind. With regular sessions, you can also ensure that any wear and tear your body gets as a result of your job is balanced out and reduced.

We are delighted that Nicola feels Pilates benefits her health and supports her body in her daily life. We love being able to make a difference in the lives of our London Road community and hear such positive feedback.

Pilates for Potters

To find out more about our Pilates classes and how Pilates could help you, head to our classes page or get in touch .

Read more about Nicola’s story and see her beautiful ceramics at www.nicolamartinceramics.com/about or follow her on Instagram

Back in The Studio

183:913474350 (Lizelle Tennent) — Sun, 16 May 2021 09:54:47 GMT

Monday 17 May 2021 – How will it work?

In order to keep us all safe we still need to follow the following guidelines – thank you for your patience and support.

WHAT WE WILL DO…

There will still be reduced numbers in classes to ensure social distancing.
There will be sufficient gaps in the class schedules to allow time to air The Studio
If you can bring your own mat to place on top of ours that would be wonderful
Windows and doors will be kept open to ensure good ventilation at all times
There will be enhanced cleaning of studio and all equipment
Only equipment that can be wiped will be in use – please note: if you prefer soft blocks please bring your own
All instructors will only work if symptom free
Instructors will not be wearing masks but please do ask if you would like them too

WHAT WE ASK YOU TO DO…

Follow guidelines of self-isolation if you or family members are symptomatic
Please do not attend any classes if you are required to isolate following travel to other countries
Arrive no more than 5 minutes before class and leave promptly after you have wiped equipment
Please observe social distancing measures in all public areas
Use sanitiser on arrival and before you leave- touch free sanitiser units are at all entrances and exits to The Studio
Please wear socks – no bare feet
The toilet in The Studio will be available to use – please wipe down as before
Leave all shoes in the hall and collect after class
Please bring water bottles ready filled and remember to take them home with you
You are welcome to wear a face mask but it will not be compulsory once you get to the reformer or mat
Please wipe down all the equipment you have used before leaving

THANK YOU FOR HELPING US!

Yoga for Beginners

Sat, 15 Aug 2020 09:52:07 GMT

Joanna Juneja will be offering a new weekly class, beginning Wednesday 4 November, for six weeks, to learn the fundamentals of yoga.

By attending these classes you will have the knowledge and confidence to join a mixed level yoga class, understanding the postures and modifications that are available to you.

Yoga is not a competition. No grades are given. No one wins or loses. We practice progress, not perfection. Yoga is a journey.

Each class is a complete experience, but the six classes work together and build on one another as well. The focus will be on breath, flow and technique. These will all be blended by the end of the course.

Class 1 :

The main foundational focus in class one is Ujai Breathing, Bhandas and Finding our Stride in the foundational standing poses.

Class 2:

We are going to break down the styles of lunges in sun salutations:

Anjaneyasana Lunge, Crescent Lunge, and Simple Low Lunge.

We will explore more technique behind stepping forward and backward.

We will also go into more details about downward dog.

Class 3:

We will continue working on the rhythm and sound of the breath, salutations with lunges and transitions to the floor.

We will continue to work on our salutations and breath and begin to add lunges to transition into our standing poses.

We will reinforce our understanding of the spacing of the hands and feet in different poses and continue refining our lunging transitions.

We will work on Chaturanga Dandasana.

Class 4:

Our concentration this week will be on

Twisting and balancing, Heart-openers and back bending

Class 5:

We will complete a hatha sequence including all the poses we have now learnt.

We will practice the standing poses, forward bends, inversions, backbend, twists, arm balances, all whilst using the breath in flow with the body’s movement.

We will be learning how to use our body, not just force it into shapes.

Class 6:

Combining everything we have learnt over the course into a Hatha Sequence using both flow, breath and proper alignment.

We will revise the modifications available for you to use in poses so that you can have access to everything in class.

We will have a Q&A so we can go into more detail for anyone that has further questions or queries.

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Reformer Pilates for Men: Strength, Mobility & Performance

Men's Reformer Pilates

Why Reformer Pilates is Ideal for Men

Reformer Pilates for Men: Strength, Mobility & Performance

Buff Bones: Effective Exercise Classes for Stronger Bones & Body

Buff Bones® Classes in Hindhead, Surrey: Strengthen Your Bones and Your Body

What Is a Buff Bones® Class?

Who Are Buff Bones® Classes For?

Benefits of Buff Bones® Classes

Build Strength Using Weights and Body Weight

Support Bone Density

Improve Posture and Spinal Health

Enhance Balance and Stability

Functional Strength for Everyday Life

Movements are designed to support real-world activities such as lifting, reaching, walking, and getting up and down safely.

Why Choose Our Buff Bones® Classes in Hindhead?

Book a Buff Bones® Class at our Studio

Beginners Reformer Pilates-4 Week Course

Reformer Pilates Course for Beginners!

About Reformer Pilates...

Course Dates and Booking

Scar Therapy and Injury Rehab

Speed up the healing process and reduce scars with LymphaTouch

How does Lympha Touch work?

Lympha Touch on Scars:

What can you expect during a Lympha Touch treatment?

The benefits of Lympha Touch

How many Lympha Touch treatment sessions are needed?

Are there any side effects/down time after a Lympha Touch treatment?

Book your Lympha Touch session at London Road

Guided Sound Healing Meditation

Bringing Harmony and Peace to the Mind, Body and Soul.

What is sound healing?

What happens in a sound healing session?

Sound Healing with Karen Skidmore

5 ways to give your routine a spring-clean

Spring is on the way! It’s the perfect time for a reset - to declutter, detox and re-energise your routine. By tackling bad habits and removing clutter from your home and life, you can make space for healthier and more positive habits through the rest of the year.

﻿ Your mind and body are no different. Over time - and especially through stressful or busy phases - we build up bad habits and unnecessary clutter. Time for a spring clean!

1. Make your mornings more mindful

﻿

2. Focus on fitness

3. Declutter your space

4. Try meal planning

5. Remember to relax!

Ready to give your routine a spring clean?

5 Reasons that Fun-Filled Play Should be a Part of Your Adult Day

Relieves Stress and Boosts Mood

Connection with Others

Unleashes Creativity

Improves Brain Function

Increases Confidence

How To Do Intermittent Fasting the Healthy Way

What is intermittent fasting

There are a wide range of different approaches to intermittent fasting - here are 3 of the most popular.

3 popular types of intermittent fasting

1. Time-restricted eating

2. 5:2 fasting

3. Alternate-Day fasting

3 top health benefits of intermittent fasting

1. Cardiovascular health

2. Gut health

3. Brain health

How to do intermittent fasting the healthy way

Don’t restrict your water intake

Opt for nutrient-rich foods

Choose low impact workouts on fast days

Manage hunger pangs

Listen to your body

The Mummy MOT

The Postnatal Check You Deserve

What to expect at your appointment

Gift Vouchers Now Available

Gift vouchers

Our health and fitness gift vouchers have arrived!

Call us no w

Our gift vouchers are a great way to try something new!

New To Us? Introductory Offer Pilates Mat, Yoga & Reformer Pilates & Springboard

If you are new to London Road Health & Fitness, let us treat you to an introductory offer.

I’m a full-time potter – here’s why I love Pilates

Your mind and body are no different. Over time - and especially through stressful or busy phases - we build up bad habits and unnecessary clutter. Time for a spring clean!