Movement

Movement @ The Greenhouse

Where we partner with you to help improve your physical and mental healthfulness, as they both go hand-in-hand.

Movement is about learning to move in everyday life, sports and other exercise with good functional movement. Learning to understand and trust your body.

We empower knowledge AND trust to our clients

Gone are the days that we SHOULD be mindlessly working out, lifting heavy weights with little direction and bad posture – impacting your body over time. We teach our clients to see exercise differently, understanding how to workout through good functional movement, what we offer is not just the best in our movement but the basis of most movements.

Key to achieving this is getting a strong core with more flexibility, understanding your limits but equally your strengths which will act as a basis for everything else. Pilates and Yoga is that starting point.

Once we have helped the clients achieve that we can add other movements to help build the body further, as the body needs not to always just do one thing over and over. It needs many movements. We add TRX for its strength and muscle building, rowing for its cardio and strength and ballet barre for its cardio, strength, toning, coordination and fun.

The added benefits of practicing Pilates and yoga is that they create a mindful connection to the body by incorporating movement with breath. By focusing your attention on your breath and moving your body into postures you become focused on the present moment, allowing you to get out of your head and de-stress.


How To Breathe

Breathing is the basis of movement and our mission is to help the world to breathe again. Correct breathing releases tense muscles, heightens concentration and activates stabilisation muscles, helping to prevent injury. We recommend that between your classes you practice Pilates Breathing at home.

And here’s what you need to do to breathe correctly:

First Exhale to remove all carbon dioxide and allow more oxygen in.

Then Inhale through the nose and as you inhale, feel your rib cage expand up and out to the sides (avoid breathing into your belly).

Now Exhale again, slowly allowing the air to leave through your mouth, (avoid pursing your lips as you may straining your neck or jaw and avoid short and fast exhalation as you want to ensure that you rid the lungs of carbon dioxide).

As you exhale you should feel the two sides of your rib cage coming together and moving back down. At the same time, you should engage the pelvic floor and draw it up to meet the rib cage. Lastly, pull the belly button in towards the spine and tuck it up under the rib cage, so you feel narrow from front to back and side to side.

If you have any questions about Pilates Breathing, please contact us or speak with your teacher before your next class. If you know how to do it then teach your friends and family to be part of our movement!

 


The Pilates Method

Pilates is an empowering fitness discipline where strength and flexibility is improved throughout the body creating a more balanced, agile you. The method is progressive, developing mind and body co-ordination across a portfolio of over 500 movements, some with and without equipment. Central to the concept of Pilates is the core of the body, as the movements are designed to challenge and train our deep stabilising muscles.

At The Greenhouse, as you learn and your technique improves, Pilates grows with you and the difficulty builds, making it consistently engaging and invigorating and moving your physical and mental healthfulness forward to the next phase. Pilates exercises can be modified to suit any body, performed throughout your life and tailored to any fitness level from injury rehabilitation to High peformance athletes.

Regular Pilates practice will improve posture, waist tone, physique, focus, coordination, balance, breathing capacity, energy, endurance, blood circulation and metabolism.

It will also reduce muscle tension, stiffness, stress, back and joint pain, risk of injury, risk of osteoporosis and high blood pressure.

Private Assessment

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An Assessment is a great way to see what your strengths and your weaknesses are and see what needs to be worked on to get the best from Pilates for your body. It also allowing the teacher to be able to advise you on which level your should be starting with.

We encourage everyone to do an assessment at the start of your journey at the Greenhouse. It is a key component of our H.A.P.P.I.E methodology as we can combine it with other services that your body might need over time.

Mat Pilates

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Our Mat pilates classes are performed on the floor with an exercise mat and use controlled breathing during bodyweight resisted movement to build core strength. There are numerous set movements or poses which you can learn in your class with a qualified instructor. Mat pilates is an excellent place to start your pilates experience with us and build your core strength before moving on to more advanced techniques and equipment.

Beginners

Our beginners class teaches deep core stability and postural awareness, building functional strength and coordination. Here you can learn the founding principles of Pilates at your own pace and then move on to our other classes (or mix).

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Mat Arms And Abs

Our Pilates classes usually offer a full body workout, where every muscle is targeted. We also offer special population classes where we focus on specific areas such as arms and abs. This class is challenging and the client would need a good understanding of the pilates principles coupled with a good fitness level.

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Mat Stretch

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If you are serious about your fitness and getting your body working correctly then you should consider doing a stretch class once a week or at least twice a month, we can’t expect our bodies to work efficiently if we are not giving it the flexibility it needs.

This class is for anyone but can be quite difficult as we work out tension in the body through trigger point release and stretch.

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Mat Props

This class focuses on traditional Pilates moves with the added challenge of props such as soft balls, thera bands and Pilates rings.

This class is for clients already familiar with the Pilates repertoire and principles, so therefore not suitable for beginners.

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Reformer Pilates

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Our Pilates reformer equipment is amazingly elegant machines that use your bodyweight to provide resistance and allows you to work very precisely to develop good alignment, core strength and flexibility. The reformer offers all the famous benefits of Pilates including overall strength, flexibility, coordination, and balance, with flat abs, strong backs, toned buttocks and thighs the results of this emphasis. These classes can help you achieve length and strength without bulk in your muscles.

Beginners

Our beginners class teaches you deep core stability and postural awareness, building functional strength and coordination. Here’s where you can learn the founding principles of Pilates, become confident with our Reformer machines and develop the strength, awareness and technique you will need to progress to the higher levels.

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Level 1

This class is suitable if you have done either two private classes or five to ten beginners classes.

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Level 2

This is an intermediate class and a further progression in core body strength, technique and levels of coordination.

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Level 2 advanced

This class is similar to the traditional level two but faster paced and without as much focus on technique and some non-traditional moves for you to learn. This is a great class for burning fat and toning and also great fun if you like a challenge.

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Level 3

Challenging but highly achievable, this class is by invitation from your teacher only.

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Sculpt tums and bums

We have developed this class for both men and women who want to get a great work out for the lower part of their bodies with special focus on legs and abs.

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Sports Performance Pilates

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Many doctors, physical therapists and rehabilitation professionals now believe that working from the centre, or the deep core, is the most effective and safest way to exercise the body and prevent injury.

Our core strength and flexibility classes are aimed at strengthening your core, correcting muscular imbalances and realigning the body for sports performance, teaching healthy movement patterns and addressing a wide range of sports related injuries through corrective exercises and stretching. If your body hurts after playing sport or if you are prone to muscular or joint injury, or back pain, this class may be for you.

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Yoga

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Whether it is the cat stretch that strengthens your spine or the wind-relieving pose that boosts digestion, you’ve probably been doing yoga since you were a child without even realizing it. Our Yoga classes include a series of poses designed to increase flexibility, range of movement and posture, with a focus on controlling your breath and with simple meditation to finish each class. We also offer more advanced classes designed to take you deeper into your practice by introducing asanas which will challenge you equally on strength and flexibility, so you can discover true harmony in body and mind. Yoga is widely practised for health and relaxation and is beneficial people of all ages and fitness levels.

All levels

In this class we adapt the Yoga exercises for you. Age, level of fitness, shape or weight does not matter for this class. We make Yoga accessible to everybody! You will feel comfortable and welcomed, even if you feel too stiff, unfit or have never tried yoga before. In this class you can learn to relax and release stress efficiently, become more flexible and improve your stamina, strength, posture and alignment.

Yoga 1

If you are new to yoga or have a small amount of experience then this is the class for you to learn to feel at home in your body under the instruction of our trainers who will help you start your yoga journey. This is a great place for you to laugh, play and grow in your own time.

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Yoga 1-2

Level 1-2 classes are for those with some experience of yoga – intermediate and more challenging poses are introduced but variations and modifications will be offered.

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Yoga 2

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Our Yoga 2 class is designed to take you deeper into your practice and combines a dynamic Vinyasa practice with meditation, hands-on alignment, basic yoga philosophy, deep relaxation and some good sounds!

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Stretch And Relax

This class is highly recommended if you work sitting at a desk, study, drive for long periods, or need to increase flexibility and focus in your sport.

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Gentle Yoga

Regardless of your age or levels of physical fitness, many complaints associated with aging such as sleepness, lack of drive and emotional well-being can be corrected with this form of yoga.

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TRX

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Our TRX Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

Born out of the Navy SEALS, it allows you to challenge yourself in a new and different dimension using the TRX Suspension Trainer; a highly portable performance training tool that leverages gravity and your body weight to allow you to complete hundreds of exercises.

Rowing

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Our rowing classes provide a full-body workout, keep your heart rate elevated and cause you to burn up significant amounts of energy.

There is a huge strength-training component to rowing and it is a highly efficient exercise as it creates resistance in both forward and back directions, making you much stronger and increasing the rate at which you burn calories, as compared to a spin class.

Barre Concept

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Our barre-based classes use a combination of postures inspired by ballet and other disciplines including yoga and pilates.

The barre is used as a prop to give you balance while doing exercises that focus on isometric strength training. As you hold your body still while you contract a specific set of muscles, this is combined with high reps of small range-of-motion movements. Classes can also incorporate mats for targeted core work and light handheld weights to bring the burn to those reps.

Fusion Classes

Rowing HIIT

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High resistance, high intensity intervals challenge you in new ways, both Aerobically and Anaerobically. This 30-minute non-stop class will push you beyond your limits. A base level of fitness is required to attend this class.

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TRX HIIT

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Is a cardio intensive 45-minute class, that takes in plyometric training drills combining them with TRX power, resistance and core training.

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TRX/Row Fusion

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This hour long class will challenge you through TRX body resistance, strength and core exercises and top it off on a set of indoor rowing intervals. Sure to keep the heart beating throughout.

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TRX Express Lunchtime

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This 35-minute express will leave you feeling energised and ready to tackle the rest of the day. Interval and circuit based, we will keep you moving from the moment you arrive through the door.

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TRX Control

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Shooting back to Joseph Pilates ideas of Contrology, this hour long class will challenge you in new ways, blending the practice of Pilates and the modern day resistance and strength training of the TRX systems. A base level understanding of Pilates and the Pilates method is essential for this class.

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TRX Yoga Flow

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Mixing TRX with the age old practice of Yoga. The suspension training system of TRX both supports and challenges many Yoga poses, making them more accessible and helping you to deepen the stretch whilst working your entire body.

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Pilates PHIIT

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Reduce body fat, build long, lean muscle, improve muscle tone, strengthen core and shed some unwanted pounds! PHIIT is an innovative workout blending only Time and Pilates exercises to create a difficult, yet extremely fun workout. You may have seen some of these exercises before but we have combined them in a unique repertoire.

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Mums And Mums To Be

A very special time for mums, but also a time where she makes a lot of sacrifices with her body. Lots of women have babies and don’t check to see how their bodies are after birth which can lead to problems down the road. So we like to make sure that all our mums get the right focus both before giving birth and afterwards.

Pre/post Natal Reformer Pilates

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Our mums and mums-to-be reformer pilates class will look after your pregnant/post-pregnant body wonderfully giving you strength, movement and relaxation. You don’t need any Pilates experience to attended this class as our instructor specialises in pre and post natal training.

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Pre Natal Yoga

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Over a six weeks course you will explore yoga asana, breathwork and relaxation to help you enjoy your pregnancy and bond with your baby. As you progress through the course, we will deepen the practice strengthening and stretching the body, with specific pelvic floor exercises to tone and relax in preparation for birth. You will also learn a variety of breath techniques to help with labour and relaxation.

Pre-Natal Yoga is open to mums after their first trimester, and most will continue until their baby arrives. It is important to complete a full course first, before joining on a drop-in basis.

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Private Pilates

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For people starting on their pilates journey wanting to get to know what’s expected, helping them understand pilates engaging the core and the all to important ” Pilates Breathing” teaching them the basic principles while also addressing posture and good alignment.

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Clinical Private

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For people with injury or pathology, to use Pilates to heal and help the body while at the same time to strengthen and condition through good functional movement.

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