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Tempo Blog

Pilates for Energy | Tempo Pilates Blog

Welcome to the Pilates blog.
It’s sad to say, but summer is over. It’s getting dark earlier and more difficult to get out of bed in the mornings. Motivation and energy levels are on the wane.

But this is where exercise comes in. Nothing raises your energy faster and more effectively than exercise. The simple act of moving can jump-start your metabolic machinery. Recent research shows that exercise has a direct, immediate effect on energy – if you do nothing more than stand up and hop up and down for three minutes, you will feel a surge of energy, and most likely a boost in your mood.

How does exercise boost energy levels?
Exercise boosts your body’s fitness level and also your mood, both of which contribute to overall health and well-being. This boost is a result of:

  • An increase in endorphin levels. Endorphins are natural hormones in the body that get released when we are doing something that requires a burst of energy. They give us the energy to keep moving.
  • Better heart health. Exercise boosts cardiovascular health, which allows you to have greater endurance throughout the day. When it’s easier to do your daily activities, you’ll have energy left and not feel so tired at the end of the day.
  • Improved sleep. Exercise allows you to get a better night’s rest; when you get quality sleep, you feel perkier during the day.
  • Sharper focus. Mentally, we feel more energised and ready to tackle the world after a good workout because endorphins have boosted our physical energy level

Pilates for energy
Reformer Pilates is a great way to re-energise. The physical conditioning, as well as the emphasis on breath control leaves you feeling worked out, relaxed and invigorated.

Going back to breath control, those of you who do Pilates will know that it’s key to the Pilates method. Each exercise has a different breathing pattern, designed to get the most out of your muscles, while increasing oxygen to your brain – giving you more energy.

Additional tips for more energy
• Stay hydrated, lack of fluids is a major cause of fatigue, since they transport nutrients and oxygen to our cells and organs.
• Clock more z’s ,energy starts with a good night’s sleep.  Adults need eight to nine hours a night to restore and regenerate their minds and bodies
• 
Make stress work for you, stress has a bad rap but a certain amount of positive stress is good for us. Add some challenge to your life, whether it’s taking a writing or painting class, learning a new hobby or asking for more responsibility at work.
• Don’t skip breakfast, the word breakfast literally means “to break a fast,” and your body can’t shift into full gear when it hasn’t had fuel.
• Keep your iron in check, sluggishness especially in women, may be a sign of low iron. Women aged 19 to 49 need 18 to 30 milligrams a day of this mineral (eight milligrams after age 50), which helps the blood absorb energy-producing oxygen.
• Cut out caffeine, caffeine stimulates adrenalin release and blocks a relaxing brain chemical called adenosine. The net result is that it jazzes up your body and produces a stress reaction; once the initial jolt wears off you’re left feeling even more tired than before.

 

Exercise of the month: Pilates Reformer – Long Spine

long-spine-catherine-riding-pilates-reformer
The Long Spine exercise is a great one for energising. It is an inverted pose – meaning your head is below your heart. This gets more blood flowing to the brain, which results in physical and mental revitalisation.

The exercise is also great for strengthening and stretching the spine, working the core and toning the legs. You can also do this on the floor.

So how do you do it?

  • Lie down on the reformer with your feet on the footbar.
  • Place the straps on your feet and bend your knees to a 90 degree angle
  • Inhaling, extend your legs slowly, straight in front of you, keeping your abdomen contracted
  • Exhaling, lift your legs slowly up to the ceiling
  • Slowly raise your hips and spine off the reformer
  • Inhale, keeping your back straight
  • Exhaling, bend your knees towards your head
  • Bring your legs slowly down, supporting your spine
  • Return to the start position and repeat 5 times

 

‘Ask the Expert’
Here’s the part of the blog where we answer your burning questions about Pilates. So if you’re wondering which Reformer exercise will best target your gluteus, or why your abs shake while you’re holding your plank, post them below, Tweet us, or send us a message on Facebook.

Q: Should I do Reformer Pilates when I have aches and pains?
A: Muscle soreness that occurs 24 to 48 hours after exercise is normal, especially if you’re not used to exercising or have pushed yourself hard. It would be a good idea not to strain the sore muscles further with strenuous exercise but you can definitely continue with moderate exercise, and it will probably make you feel better.

There are, however, occasions when the pain or discomfort is different and can be indicative of a problem. The following are warning signs that might indicate you should stop exercising and seek some professional advice:

  • Joint pain: This is different to muscle soreness and should not be dismissed or ignored. Exercise should not result in pain in the joints.
  • Shooting pains: If you have shooting pains anywhere, it might indicate a neural problem. If they persist, you would probably benefit from seeing an Osteopath or a Physiotherapist.
  • Persistent pain or swelling: If a pain persists for longer than two weeks or gets worse, see a healthcare professional, especially if the pain doesn’t respond to standard treatment methods (e.g., rest, ice, over-the-counter pain medications). Persistent swelling in or around the area of pain is also a warning sign.

Don’t forget that pain is the body’s way of communicating to us that a problem exists and a potential injury may be on the horizon.

Q: How is Reformer Pilates different than weight training or other resistance exercise?
A. Firstly, let me say that strength training is great for building muscle, which is important. Strong muscles protect against bone loss, help increase your metabolism, and aid in preventing osteoporosis, but weight training is not the easiest way to fine tune and fine tone muscles.

This is where Pilates comes in. It’s perfect for toning those smaller muscles that are hard to target with weight machines. By using your upper and lower body strength to move your body, every muscle is targeted in multiple ways.

Q: Can men do Reformer Pilates?
A: Absolutely! Because it does a good job strengthening the lower abdominal and pelvic muscles that are important for a woman’s childbearing, reproductive and urinary function, and because it doesn’t involve heavy steel, grunting or large amounts of weight, Pilates is often perceived as a “women’s only” activity.

But nothing could be further from the truth. Firstly, Pilates was invented by a man (Joseph Pilates). His work was never gender specific and in fact, his influence came hugely from martial arts techniques & the study of animal movement, in particular cats – think shell stretch.

Secondly, plenty of male athletes such as Andy Murray and Amir Khan, and the entire England Cricket Team practice Pilates alongside weight training and cardio.  

 

In the news

pilates-blog-reformer-tips

How’s this for a spectacle?

On September 10, more than 1,000 people took part in a Pilates class at the place where its German creator, Joseph Pilates was interned on the Isle of Man, during World War One.The class was inspired by a postcard depicting internees putting on a Pilates display, just 15 days after Pilates’ arrival at the Knockloe camp. The Knockaloe camp was divided into 23 compounds each designed to hold 1,020 internees.Organisers recreated that figure for the one-off 45-minute class.

Happy anniversary Joseph Pilates!

 

Introductory Offer
As an incentive to try one of our Tempo Pilates classes, we’re running an introductory offer for anyone new to Tempo Pilates. Instead of £26, if you visit our sign-up page and create an online account here, your first class will cost £13. So why not experience the many benefits of Tempo Pilates? We have three studios – in Hackney, Shoreditch and Covent Garden – each offering a range of affordable Pilate’s classes to suit every level of fitness.

Pilates near me? Check out our studio locations below and see if you can book your reformer pilates class with us today.
Until next time, Daniel

E1/ SHOREDITCH
Unit 10, Avant Garde
6 Cygnet Street
E1 6GW
info@tempopilatese1.com07798 586 925

E8/ HACKNEY
Studio 204, Netil House
1-7 Westgate Street
E8 3RL
London
info@tempopilates.com07563 578 165

WC2/ COVENT GARDEN
Studio 2, Gymbox
42 – 49 St Martins Lane
WC2N 4EJ
London
info@tempopilateswc2.com07563 578 165

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LONDON STUDIO OFFER | 30 REFORMER CLASSES £390 | £13 PER REFORMER PILATES CLASS

 

tempo-pilates-tempopilates-pilatesclasses-london-reformer-reformerclasses-deals

 

 

Due to popular demand our 30 bulk offer returns at all London based reformer studios.

For only £13 per reformer class (valid for 3 months from purchase date) get your 30 reformer classes for £390.  Available to buy until 31st October 2016 and 3 month expiry date can be changed to 6 months at an additional cost of £50, hooray! We hear you say.

Click below to choose your London reformer pilates studio:

 
 

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Sports Massage | Pilates and Losing Weight | Tempo Pilates Blog

Welcome to the autumn edition of the Tempo Pilates blog. Can you believe it’s September already?! The summer holidays are over and we’re reluctantly getting back to into our normal routines – including exercise.

While it may be hard motivating yourself back into the Pilates studio, I hope to inspire you with this month’s blog, which is all about strength building, and specifically, how sports massage can complement your Pilates practice and make you even stronger.


Case Study

This blog post was inspired by one of my Pilates students, who started complaining of painful hip flexors when performing certain exercises on the Reformer. Despite lots of hip flexor stretches, the pain got worse and started impeding her practise.

I suggested she tried a Sports Massage, and she promptly booked one with West London based Tamara Knight, who had been highly recommended by other Pilates students.

After one session, which included a detailed consultation, muscle testing and a deep tissue massage, she was amazed by the results. She came out with looser hips, a diagnosis of Lordosis, (an exaggerated lumbar curve in the spine) which was the cause of her hip flexor pain and tightness, a detailed report explaining the condition and a list of stretches to help strengthen them and get the most out of her Reformer classes.

I caught up with Tamara, an avid Pilates student herself, to ask her about the benefits of Sports Massage, and how it can help Pilates students improve their own practise.

Q: What is sports massage and how does it help?
A: Sports massage can help anyone with a soft tissue injury, either from a sporting activity or an over use injury (which is not always sports related). The aim of sports massage is to restore muscle balance, health and strength in the body, so it’s very much in line with the aims and goals of Pilates.

Q: What should I expect?
A:  Sports Massage therapists use various techniques to release trigger points in the muscles, allowing them to relax.

I use various manual deep tissue techniques, such as Muscle Energy and Soft Tissue techniques (both of which stretch and strengthen muscles) and Jonas Strain Counter Strain, which is a passive positional release. This technique relaxes and dissipates muscle strain, restoring joint mobility.

Every technique is designed to stretch the muscle fibres in all directions on a micro level, to release tension and pressure buildup, while increasing permeability. This allows for the efficient removal of waste products such as lactic acid, which enables the muscles to take up oxygen and nutrients, which speeds up recovery time, post exercise.

Q: How can sports massage improve Pilates practice?
A: By restoring a greater range of movement to the affected muscles, the client can move more freely during their practice, allowing them to build greater strength without being held back by injuries.

Q: Can you tell me about the muscle testing service you offer and how it can benefit Pilates students?
A: As part of my training, I was taught how to ‘test’ the muscles and other structures involved in the movement of the body. Offered as part of the initial consultation, muscle testing enables me to pin point which structures, joint, muscle, tendons or ligaments are involved in the restriction, pain or injury.

It involves me testing muscle groups through active, passive and loaded movements. The results highlight which parts of the body are responsible for pain and need working on.

If the problem is muscular, I can work on the muscles indicated from the tests. If it’s not muscular, I can refer you to the right medical professional for a diagnosis and further help.

Tamara Knight
www.tamara.uk.com
07792 861125


‘Ask the Expert’
Here’s the part of the blog where we answer your burning questions about Pilates. So if you’re wondering which Reformer exercise will best target your gluteus, or why your abs shake while you’re holding your plank, post them below, Tweet us, or send us a message on Facebook.

Q: I suffer from motion sickness on the Reformer. How can I prevent this?
A: It is no fun to get nauseated or dizzy when you exercise on the Reformer, but the good news is, the cause is usually something very simple:

Low Blood Sugar
People often work out in the morning before breakfast, but that means the body has had no fuel since dinner the night before, causing your blood sugar levels to plummet.

This will make you feel nauseous and weak. You’re better off having a light breakfast – preferably some protein and/or complex carbohydrates to get you through your class.

Head Rush
Orthostatic hypotension is the technical name for that dizzy feeling you get when you stand up too fast. The sudden drop in blood pressure can be caused many medications. It can also be caused by blood pressure that is too low or another health problem.

If you experience dizziness often when exercising, you should see your doctor.

If there’s a particular exercise that gives you that feeling, perform the movement more slowly, or leave it out of your routine altogether.

Letting your gaze drift
Another cause of a motion sickness is letting your gaze drift as you are moving. In Pilates the head should be held in line with the spine and the gaze level from there.

If your eyes are wandering or off centre while you are moving, it can make you feel dizzy.

If you are on a Reformer, it can be helpful to pick one spot to look at rather than letting the eyes be unfocused with the world passing by.

 

Q: Will Tempo Pilates help me lose weight?
A: A lot of people starting exercise are looking for one thing that will give them all-round strengthening as well as help them lose weight. There are very few activities that will do it all, so it’s important to have a balance of different types of exercise to benefit your overall health.

Weight loss occurs when the body uses more calories than it takes in. To tap into the energy stored as fat, you need to a) increasing your Basal Metabolic Rate and b) be doing an cardio activity that gets your heart rate up and sustains it at that level for around 20 minutes or more.

One of the most basic principles that many people overlook when trying to lose weight is simple: boosting your metabolic rate. Your “normal” metabolism is better known as your Basal Metabolic Rate and it is the baseline of how your body metabolizes the food that you eat in order for it to be expended as energy.

This is also the natural rate at which your body burns calories throughout the day regardless of your activities. By increasing your Basal Metabolic Rate (BMR for short) you will ultimately hold the key to weight loss success and the maintenance of that weight for as long as you like.

The most effective way to boost your BMR is intense exercise routines perform during Tempo Pilates classes due to the resistance work provided by the reformer and help your body to start burning more calories while you are at rest and even while sleeping at night.


Special Offer
As an incentive to try one of our Tempo Pilates classes, we’re running an introductory offer for anyone new to Tempo Pilates. Instead of £26, if you visit our sign-up page and create an online account here, your first class will cost £13. So why not experience the many benefits of Tempo Pilates? We have three London based studios – in Hackney, Shoreditch and Covent Garden – each offering a range of affordable Pilates classes to suit every level of fitness.

Pilates near me? Check out our locations below and see if  you can book your reformer pilates class with us today.
Until next time, Daniel

E1/ SHOREDITCH
Unit 10, Avant Garde
6 Cygnet Street
E1 6GW
info@tempopilatese1.com
07798 586 925

E8/ HACKNEY
Studio 204, Netil House
1-7 Westgate Street
E8 3RL
London
info@tempopilates.com
07563 578 165

WC2/ COVENT GARDEN
Studio 2, Gymbox
42 – 49 St Martins Lane
WC2N 4EJ
London
info@tempopilateswc2.com
07563 578 165

Read More

Pilates v Yoga | Tempo Pilates Blog

Living Life to the Core

Welcome to this month’s instalment of the Tempo Pilates blog, where I’m going to be focussing on answering a question I’m asked all the time at the Tempo Pilates studio: what’s the difference between Yoga and Pilates?

If you’ve never stepped foot in a Yoga or Pilates studio, you’d be forgiven for thinking they’re one and the same, but they’re not. There are some similarities, but there are very different reasons to do them.

So let’s have a look at them in more detail.
Yoga v Pilates

Some practitioners claim that if you’re looking for well-being of mind, body and spirit, you should choose Yoga. But if you’re looking for a leaner, more toned body then Pilates is the best choice. The truth is both are great options, and it really comes down to personal preference.

So let’s do a quick comparison, bearing in mind this is a very generalised overview. There are a lot more similarities and differences that I could discuss at length, but as a starting point, these are the main ones.

PILATES-LONDON-REFORMER

YOGA-LONDON

Definition
Pilates is a physical fitness system that was developed in the early 20th century by Joseph Pilates. It focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine.
An ancient practice from the northern India known as path to both, physical as well as mental well being which includes everything from physical posture and healthy diet to breathing, relaxation and meditation skills

Approach

Mind and body approach to exercise
Mind, body and spirit approach to exercise

Started

Around 80 years ago
5,000 years ago

What is it?

Complicated system of effective but gentle, whole-body conditioning and corrective exercises
Yoga is a lifestyle rather than a system of exercise

Mental areas of Focus

Mental concentration, breathing and movement
Kindness to all beings, including ourselves, and to search for balance in our lives and lifestyle

Physical areas of Focus

Concentrates on building core strength in the body and lengthening the spine
Considered therapeutic and aims at uniting the body with mind and spirit and helps people find harmony and release stress

How?
Pilates is about moving in ways that help strengthen your powerhouse, including your stabilising muscles
Involves static poses, which are held while exploring your breathing, physical feelings and emotions

Emphasis
Pilates emphasises toning over flexibility (but enhances both)
Yoga emphasizes flexibility over building strength (although it enhances both)

Breathing
Pilates instructs an individual to inhale through the nose and exhale through mouth
Yoga practitioners are taught to inhale and exhale through the nose only

Practice
Performance is on the mats as well as the Pilates machines which help build a longer, leaner and a dancer -like physique
The different styles are generally practised in a group sitting on a yoga mat with the aid of a yoga instructor

The Perfect Combo

You may be wondering whether you should practice Yoga or Pilates. But my answer would be why choose one over the other when you can enjoy the benefits of both? Although I practice Reformer Pilates every day, I also incorporate Yoga into my workouts each week. I enjoy the flexibility, freedom, and challenge of yoga, along with the attention to detail and core workout that Pilates provides.
Consider your fitness priorities and level, and build your practice from there. If you’re in great shape and want to burn extra calories and work on endurance, a Hatha, Vinyasa, or Anusara yoga class would be ideal. If you’re a runner and need to fine-tune your core strength, then Pilates may be the best choice. The main thing is to pick a practice that you enjoy and can do on a regular basis.

Exercise of the month: Bridge

We’ve established that both Yoga and Pilates improve flexibility, which is great news if you suffer from tight hamstrings. But before I explain the exercise, let’s look at what causes hamstrings to get tight in the first place.

Protective Tension of the Hamstrings

If you have an exaggerated anterior pelvic tilt, it puts stress on the hamstrings. They are constantly “on” to prevent you from ending up with extension-based back pain, such as spondylolysis (vertebral fractures), spondylolisthesis (vertebral “slippage”), and lumbar erector tightness/strains.

This is a problem more commonly seen in women than men.

Neutral Tension

Just because you feel hamstring tightness doesn’t mean the hamstrings are the source of the problem. In fact, it’s not uncommon for those with lumbar disc issues to present with pain and tightness in the legs, especially the hamstrings.

Aggressively stretching the hamstrings can make these symptoms worse, so it’s important to speak to your instructor before the class starts.
Previous Hamstring Strain
Once you’ve injured your hamstring, it may never be the same again from a tissue density standpoint, whether it’s the surrounding fascia or the muscle itself. A previous injury can leave you feeling permanently tight in the region. But regular manual therapy can help in this regard.
Shoulder Bridge
So, onto the exercise. The shoulder bridge is a classic Pilate’s exercise that builds core strength and strengthens the hamstrings and glutes.

A word of warning: The exercise will make your hamstrings feel like they’re cramping. But don’t worry, this is completely normal. They’re just working.

‘Ask the Expert’

Here’s the part of the blog where we answer your burning questions about Pilates. So if you’re wondering which Reformer exercise will best target your glutes, or why your abs shake while you’re holding your plank, post them below, Tweet us, or send us a message on Facebook.

 

Q: I suffer from neck pain when doing Reformer Pilates. How can I prevent it?

Neck strain is a common complaint from Pilate’s students. It’s caused by not understanding, or having the strength and flexibility needed to support the body and keep stress off the neck.

If you begin to feel strain in your neck, stop! It’s better to take a break, than use muscles that shouldn’t be doing the work and continuing to aggravate the issue.

There are some things you can do to lessen the impact on your neck:

Use the posterior-lateral Pilates breathing technique

Learning how to utilise the Pilates style of posterior-lateral breathing is KEY to lifting the head up off the neck and lengthening the spine. Emphasis is placed on inhaling to fill the back of the ribcage from the bottom to the top. In effect, what happens is as you fill your lungs with air, you’re increasing the natural curves of the spine.

Keep the front of the neck and throat relaxed on your inhale

A lot of people inhale through the torso and tense up so much through the front of their neck that the head gets closer to the body on the inhale. When this happens – the neck muscles are pulling the neck bones closer together (when things should be lengthening apart). Watch yourself breathe in front of a mirror and see if you notice your neck get longer, or shorter as you inhale. Do you see the muscles in the front of your neck tense up on your inhale? Or do they stay loose and relaxed? Think about your neck and throat being an open tube that air can easily flow in and out of.

 

Special Offer

As an incentive to try one of our Tempo Pilates classes, we’re running an introductory offer for anyone new to Tempo Pilates. Instead of £26, if you visit our sign-up page and create an online account here, your first class will cost £13. So why not experience the many benefits of Tempo Pilates? We have three studios – in Hackney, Shoreditch and Covent Garden – each offering a range of affordable Pilate’s classes to suit every level of fitness.

Pilates near me? Check out our studio locations below and see if  you can book your reformer pilates class with us today!

Until next time,

Daniel

E1/ SHOREDITCH
Unit 10, Avant Garde
6 Cygnet Street
E1 6GW
info@tempopilatese1.com
07798 586 925

E8/ HACKNEY
Studio 204, Netil House
1-7 Westgate Street
E8 3RL
London
info@tempopilates.com
07563 578 165

WC2/ COVENT GARDEN
Studio 2, Gymbox
42 – 49 St Martins Lane
WC2N 4EJ
London
info@tempopilateswc2.com
07563 578 165

Read More
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TEMPO PILATES, E1

London Shoreditch
View & Book >

TEMPO PILATES, E8

London Hackney
View & Book >

TEMPO PILATES, WC2

London Covent Garden
View & Book >

New Joiner?

Create and manage bookings
Register >