INTRO OFFER : 3 CLASSES FOR £30

Not sure how you’re meant to be breathing in your Pilates class?

The breath is there to help you control and deepen your movement, but it shouldn’t be intimidating.

The easiest way to think about it is to exhale on the most effortful part of the movement.

Most importantly - KEEP BREATHING!

We never want to hold our breath or brace in Pilates 🙂

As you become more familiar with the breathing patterns and movements you can use them to develop and refine your practice.

#breath #breathing #pilatesbreathing #pilatesathome #pilatesonline #pilatesforeverybody #pilatesforbeginners

Christmas Timetable… Note there are also NO CLASSES on 10th December 😘 xx

Which is especially important to remember at this time of year when we give so much of ourselves and our energy to making it special for everyone else.

Make sure you find 20 minutes to yourself everyday - move, breathe, sit in the dark… whatever gives you a moment of space and peace and sanity.

Lauren xx

#mumlife #momlife #mumsatwork #mumsathome #mumsatchristmas #familychristmas #newmum #newmom

It can sometimes feel like you’re much more limited in workout positions when you’re pregnant, especially when extended periods of time in semi supine or lying on your back is taken off the table.

So here’s a kneeling workout that will challenge your deep core stability and build some strength in your upper body, ready for all that baby carrying!

The band adds extra resistance but you could equally use a dumbbell if you don’t have a long band.

Focus on keeping the spine stable and not giving into the tug of the band, hug baby in.

🌿 shoulder press
🌿 press and band
🌿 extensions
🌿 extension pulses
🌿 tricep press in side plank
🌿 banded side lean
🌿 side lean press
🌿 side lean stretch
🌿 sword draw

This can be made more comfortable if you have pelvic girdle pain but holding a Pilates ball between your knees and creating a bit of pressure, don’t extend the leg.

Save and share 😘

#pregnancy #pregnancyworkout #pregnancyfitness #prenatal #prenatalworkout #prenatalfitness #kneelingworkout #pelvicgirdlepain #pregnancycore

Getting ready for d-day? Make sure you’re thinking about getting some push prep in.

The aim of push prep is to help you connect with your breath, learn to relax the pelvic floor and mobilize the hips.

Moves like these three little goodies do all that -

🤍 inhale as you relax into the movement, you want to be relaxing as the sit bones get wider and the pelvic floor stretches, the inhale helps augment this.
🤍 one part of the breath to one part of the movement. Focus on getting a meditative rhythm going.
🤍 work on getting towards maximum@range with your hips, particularly the more uncomfortable internal rotation elements. This will buy you time in positions where you can create the biggest opening in the pelvis to get baby out.

🌿 90/90 windscreen wipers
🌿 wide squat to pigeon bow
🌿 low lunge to external rotation lunge

All these and more are included in our pregnancy Pilates classes, getting you ready for birth and beyond.

In person in Kew, Sheen and Barnes or Online wherever you are.

#pregnancy #pregnancypilates #prenatal #prenatalpilates #pregnancyonlineclasses #prenatalclass #prenatalclassonline #pregnancymobility #pushprep #midwife #birthprep #birthpreparationclasses

Looking to get back to running after baby?

It pays to do some prep…

Your tissues and pelvic floor will still be healing for a good while after delivery so it’s important that you don’t rush back into impact exercise.

Here’s three easy moves to work on your unilateral strength and hips / legs to get you on your way.

Comment RUN to get my free checklist -

once you can complete these moves easily and know what to look for with your pelvic floor, you’re good to go!

#returntorunning #postnatal #postpartum #posnatalfitness #postpartumfitness #postnatalexercise #postpartumexercise #runningafterbaby #mumswhorun #momswhorun #fitmoms #runningchecklist

So take a load off this weekend and recharge…

#slowdown #recharge #paceyourself #selfcare #wellness #burnout #mumlife #momlife

So I did my first jumpboard class today…

Thanks @kindness_kit for taking me through my paces - it was brutal.

I always love taking other instructor’s classes, there’s something beautiful about hearing how cues are delivered, the vibe in a room…

What a 7am wake up!

@bondirisestudios

#pilatesjumpboard #mightaswelljump #pilatesinstructor

Postpartum recovery takes more then 6 weeks…

This is a rough guide for returning to activity post partum. It will look slightly different for everyone. A lot of my clients don’t feel ready to really return to pre pregnancy activity for a year or more. That’s not unusual in any way.

So many aspects of our wider lives and recovery impacts on how able we are to heal and build strength - sleep, hormone levels, whether we have other children to look after…

But if you’re wondering how to get back to activity without damaging healing tissue and putting undue pressure on your core and pelvic floor - here you go 😉

#postnatal #postpartum #postpartumfitness #postpartumfitnessjourney #postnatalfitness #postnatalwellbeing #mumlife #momlife #mumwellbeing

Pelvic Organ Prolapse or POP is more common than you might think, you might not even realise you have it unless you visit a Pelvic Health Physio post delivery.

Working with clients with prolapse - whether that’s immediately postpartum or years later when menopause reveals symptoms, requires specialist knowledge and patience.

Whilst there might not be a quick fix for POP, there is a huge amount we can do with targeted exercise to help you manage and improve symptoms.

Working out doesn’t have to end - you just need to be smarter about how, why and when.

If you’d like to know more, or start working with me to alleviate your POP symptoms then drop me a DM.

#prolapse #workingoutwithprolapse #POP #pelvichealth #postpartumfitness #perimenopausefitness #perimenopausehealth #postpartumjourney

Some client love for this wet and windy morning 💕

I’m always so grateful to our wonderful clients for being so generous with their feedback and for letting me be a part of their journey.

I truly believe that having the support, physically and emotionally of other women during these times of huge transition and change - pregnancy, postpartum, perimenopause, can make everything seem more manageable.

BLOOM is all about giving you the space and tools to feel stronger, calmer and more able to deal with the stressors of everyday life.

#letsbloom #pregnancyfitness #postnatalfitness #perimenopausefitness #lifetransitions #stronger #calmer #clientlove #testimonial #pilateslovers #onlinepilates

Feeding your baby, however you choose to do it, is one of the most demanding tasks physically for you as a mother.

Especially in those early days when you’re both figuring out how the hell to do it and you can spend what feels like hours hunched over in your chair working on latches and worrying about tongue ties and just getting sucked into watching their gorgeous little faces 🥰

Before you know it you have back pain, shoulder pain and maybe a little bit of neck pain thrown in for good measure…

This little routine will help to alleviate some of those aches and you don’t even need to get out of your chair!

Think about sitting evenly on both sit bones and lengthen through the crown of your head so that you stack your spine, even pressure in both feet.

🌿 neck rolls
🌿 neck stretch side and forward
🌿 palm up/down rotations
🌿 shoulder reaches
🌿 thoracic rotation
🌿 thoracic extension

Make sure you swaps sides with baby to get both side of your body!

Let me know how you get on 😘

Save this for later when you’re feeding or send to a friend!

Lauren x

#pregnancy #postpartum #breastfeedingmom #breastfeedingmama #bottlefeeding #formulafeeding #fedisbest #neckpain #shoulderpain #backpain #postnatalfitness

Here’s a lovely little burner if you’re looking for a super targeted 20 minute workout and you’re too lazy to stand up!

Bar the J Teaser, this workout is completely suitable for pregnancy and postpartum.

With side lying it is crucial that you resist the temptation to collapse the bottom side of your waist into the ground. Lift it up so that you can run a hand under your waist and make sure your neck is in line, no looking at your toes!

🌿 rainbows
🌿 thread in/out
🌿 adductor squeeze
🌿 double leg lift
🌿 double lift and squeeze
🌿 j-teaser

This is strength, stability, precision - can you keep the ring as still as possible, as well as proprioception - can you get you leg over / through without looking at it!

Let me know how you get on!

Lauren x

#sidelyinglegseries #sidelyingpilates #glutes #gluteworkout #pilatesring #magiccirclepilates #pregnancyworkout #postnatalworkout #workoutathome #onlinepilates

Which is why I love this way of moving when I’m in a stage of my life that is transitioning…

Pregnancy - Postpartum - Perimenopause

Pilates can give you time to connect with your body even when it feels alien to you and teaches you to control what you can. Which when you’re feeling out of control is comforting.

#pilateslovers #pilatesforeverybody #pilatesforlife #josephpilates #thepilatesmethod #classicalpilates #contemporarypilates #pregnancy #postpartum #perimenopause #transition

So you’re expecting… Congratulations! Now what?

Wondering about how this will affect your current workout routine or thinking that maybe you should start up some exercise? We’ve got you 🥰

The first trimester is a time of huge shift, your body is ramping up for a marathon so it’s important to balance keeping active with rest and recovery. If you don’t feel like exercising because the fatigue and nausea is kicking your butt, try not to worry or feel guilty. Just start when you feel up to it.

Guidelines suggest that you should continue with 150 mins of moderate intensity exercise through pregnancy and in general, if everything’s going smoothly you shouldn’t need to adjust your training too much on these early weeks.

Remember, exercise has a whole host of benefits for you and your baby, so don’t be afraid to workout 💕

#pregnancy #prenatal #prenatalfitness #pregnancyfitness #pregnancygoals #firsttrimester #mumtobe #momtobe

Take your core stability to the next level with this classic Pilates exercise.

The aim is to keep the spine and pelvis still as you beat the arms. 5 beats for an inhale, 5 beats for an exhale. No rotation or lateral flexion. It gets the circulation going and builds heat in the body.

This exercise is super easy to progress as you build strength - think longer levers!

Lv 1 - feet down
Lv 2 - legs in table top
Lv 3 - legs extended
Lv 4 - legs extended and rotated

Enjoy!

#pilateslovers #thehundred #pilatescore #pilatesstability #classicalpilates #deepcore #tva

IYKYK - gotta line up with those floorboards! And don’t even get me started on which is top end / bottom end of those @bala mats… 😂😂

🎥 @bondirisestudios

#pilateshumor #pilatesinstructor #pilateslife

It’s all about trying maintain decent, functional movement for as long as possible.

Pilates is designed to mimic the movement patterns of everyday life, making it easier for you complete tasks and go about your business.

The key is to rebalance the body so that joints that are not mobile enough have more flexibility and range and those which have started to overstep and compensate are reined in and stabilise.

Your instructor should be looking at you every session and gently encouraging the body to align itself in a way that puts the minimum load through the joints and then builds up your strength to stabilise and hold those positions.

#functionalfitness #functionalmovement #pilatesforeverybody #pilateseveryday #beginnerpilates #pilatesathome #jointhealth #jointmobility #rangeofmovement

Here’s a little snapshot of an average week of exercise for me…

I’m deep in that feeling of being in the trenches at the moment with the girls and trying to run a business and also keep all my friendships and marriage ticking along!

This is what I manage to achieve most weeks, in addition to this I walk EVERYWHERE and I demo in class, so I’m catching snatches of movement throughout my day.

Would I like to do more - yes
Should I do more - perhaps

But this where I am right now and I like to celebrate being consistent with what I feel I can manage.

#reallife #weekofexercise #dayinthelife #wellness #fitnessmotivation #momlife #mumlife #pilatesteacher

Whether you’re looking for a class that’s baby free but still really understands the postnatal body, or you’re years postpartum and now navigating the unpredictable shifts of menopause, BLOOM has a class for you.

We don’t just run classes for pregnant and new mums, we’re here for your whole journey.

So when you’re ready to get back to regular classes, looking for more of a physical challenge or just want to focus on your mind body connection with no distractions we’re here.

Online and In Person - checkout the website for the latest timetable.

#kewgardenslondon #richmonduponthames #sheen #mortlake #barnes #barnesvillage #twickenham #pilatesonline #pilatesathome #localpilates

Looking for a quick, super effective workout to start your week off on the right foot?

Try this full body 20 minute workout. It’s perfect for those of you who are getting back to full strength.

🌿 split squat w/ single arm banded row
🌿 donkey kick w/ dumbbell and knee hover
🌿 side leg lift w/ tricep press
🌿 reverse plank table top w/ leg marches
🌿 oblique mini teaser twists

The aim of this workout is to challenge you to maintain symmetry and stability as we destabilise your body. Think about prioritising your alignment over your range.

Enjoy!

Lauren x

🎥 @bondirisestudios
🧢 @lululemoneurope @crz_yoga
🧦 @belsize.activewear - get 15% off with code BLOOMSTUDIOPILATES

#quickworkout #workoutathome #mumworkout #momworkout #fullbody #pilatesathome #pilatesonline #onlineworkout #mondaymotivation

Did you know!?

Time off work for pregnancy related appointments doesn’t just mean your midwife or hospital appointments - it also includes your prenatal fitness classes!

Share this with a pregnant mama you know so she doesn’t miss out.

#pregnancy #prenatal #antenatal #pregnancyfitness #pregnancyexercise #pregnantatwork #workersrights

It doesn’t have to be about the burn to be effective!

Since becoming a mum my old routine just didn’t serve me anymore. Not only did I not have a schedule / childcare that would easily allow me to get to a gym, but I was tired and wired most of the time.

I needed something different.

I now aim for 20-30 minutes a day of Pilates or strength training and it’s made all the difference. I feel so much calmer and stronger.

#cortisol #manageyourhormones #stressrelief #pilates #onlinepilates #pilatesathome #pilateseveryday

Suffering with pelvic girdle pain or pubic symphysis dysfunction in pregnancy?

There are still loads of ways you can comfortably workout, build strength and hopefully help to relieve your symptoms a bit.

The key with a workout for PSD is to stabilise the pelvis and reduce the friction and instability of the two halves of your pelvis shifting. The usually very stable joint that holds the two halves of your pelvis together can be severely affected by relaxin in pregnancy which allows for greater movement in the joint than would usually occur, causing discomfort and pain. In cases like this it’s best to avoid movements that take the legs (and pelvis) apart.

This workout uses the ball to help stabilise your pelvis. Keep some inward pressure on it, squeezing gently. We then work on upper body, deep stabilising core and inward rotation that strengthens the hips without aggravating the pubic joint.

As always, if any moves in pregnancy feel uncomfortable (beyond that slightly lovely burn of working out) then stop and rest.

Let me know how you find it!

Lauren x

#psd #pubicsymphysisdysfunction #pelvicpain #pelvicgirdlepain #managingpelvicpain #pregnancy #perinatal #birthprep #pregnancyfitness #pregnancyexercise #prenatal #prenatalfitness

Join me for a sneak peek inside the Body Control Pilates studios as I go for my workshop!

Thinking of training? Pop your questions down below 🥰

#bodycontrol #bodycontrolpilates #pilatesteacher #pilatesteachertraining

The lead up to menopause can be a long and exhausting process, but Pilates is here to help 😘😉

When your old fitness routine just isn’t cutting it anymore it’s time to reevaluate.

Pilates helps with several key areas that studies have identified as important for reducing menopausal symptoms and can work brilliantly alongside heavy weight training and any changes to your diet / medications that you and your GP have decided to use.

#perimenopause #perimenopausehealth #perimenopausefitness #menopause #fitover40 #fitover50 #fitover60 #pilates #bodyweight

This is such a common problem for women.

We’ve been indoctrinated to think that we have to pull our stomachs in to look our best - chronic gripping, wearing spanx, it’s all part of the same issue.

You need to let it go!

Let it all hang out!

Your abdominal muscles are not designed to be fully activated all of the time and in fact it can cause a plethora of knock on problems with your breathing and pelvic floor function.

So go on - take a deep breath in and let the belly hang out 😘

#core #abdominals #pelvicfloor #pelvicfloorfunction #pelvicfloorrehab #postpartumrecovery #postpartumjourney

This wasn’t such a problem when we had one baby - I could take her and myself off to mum and baby yoga in the mornings, have a chat with the other mums…

But by the time the second came along it was a whole different story…

I couldn’t go to the morning classes with both a baby and a toddler in tow and because of the hours my husband worked there was no way I could hand over in the evening and leave the house to go to a class…

I was stuck. And then I did my back in and knew something had to change.

I went back to Pilates to rebuild my body and vowed that I would do things differently next time around.

When I trained as a Pilates instructor I knew that I wanted to work with pregnant and postpartum women primarily but that being able to access classes had been really difficult.

When I created BLOOM my priority was to make the magic of Pilates available to all mums, whether they had one, two or three kids in tow!

BLOOM classes are always family friendly, especially in the school holidays, and the online classes are scheduled later so you can get the kids fed, bathed and into bed before joining if you’re solo parenting and need to stay in.

I want to make it easy for you to prioritise yourself 🥰

Lauren x

#postnatalclasses #postpartumrecovery #onlinepilates #onlinepilatesclasses #postnatalfitness #postnatalexercise #mumandbaby #surreymums #londonmums #swlondonmums

Have you tried a BLOOM online class yet?

🫄🏽 In your third trimester and can’t face leaving the house after work to get to the studio?

👩🏼‍🍼 Solo parenting and have to stay in once the kids have gone to bed?

🙋🏻‍♀️ Just want to get in your workout without the dark, damp travel time?

We’ve got no equipment, teacher led classes that make it easy to get your movement in and finish your day satisfied.

These classes aren’t just follow along - they’re live, focused on giving you feedback to enhance your practice and help to keep you accountable.

Check out the website for our current schedule.

www.bloomstudiopilates.com

#onlinefitness #onlinepilates #onlinepilatesclasses #onlinetrainingprogram #onlinepregnancyclasses #onlinepostnatalclasses #onlinepostpartumclasses

The mind body connection is so so so important in Pilates and it’s one of the things that can feel most alien during pregnancy, postpartum and the lead up to menopause.

This feeling that your body isn’t your own, that you don’t recognise it, that you don’t really want to think about it too much…

Learning to meet your body where it is and to focus on realigning with it is a challenging but worthwhile process.

When you focus deeply on your body, what is happening, how it feels, you are able to find the little things that are feeling better, stronger, more controlled.

You’re able to find those physical glimmers that remind you that you’re improving, realigning, moving towards a stronger relationship between yourself and your body.

You just need to be quiet and focused enough to see them.

#focus #mindbody #mindbodyconnection #pilatesquotes #motivation #pregnancy #postnatal #menopause #perimenopause #loveyourbody

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WHAT'S IT ALL ABOUT?

BLOOM Studio Pilates is dedicated to helping women love their bodies, build strength and find balance, whether they are pregnant, post-partum or menopausal. We want you to BLOOM.

We offer a range of classes both online and in person so you can build the workout schedule that suits you.

Classes include: Beginners, Mixed Level, Prenatal and Mum and Baby.

Classes are kept to small groups or 1:1 / 1:2 to allow you to benefit from individual attention and tailored classes that will help to improve your posture, core stability and muscle tone.

Programmes combine Pilates, functional strength and breathwork to help you realign, restrengthen and rebalance your body and mind.

Come and join us!

"Lauren's class is truly wonderful, tailor made to your body's needs. She is empathetic, professional and each class is engaging and challenging enough to have you come back each time for more. Highly recommend.

Christina - Postnatal Group Class

"Lauren is the best! She's helped me recover from the birth of my third child starting from 6 weeks postpartum with weekly 1:1 classes. Under her instruction, I've regained so much core strength and the mind/body connection to really get the most out of each session. After having 3 babies in less than 5 years, this was no easy task! She really knows her stuff, but is fun and relatable and totally happy for my little one to join in if needs be. 10/10 recommend checking out her classes!

Megan - Postnatal Private Client

"I love my private classes with Lauren. She's very attentive to the needs of my body and designates the right exercises that fit the need and the potential of my body. I can feel the growth of my strength and flexibility. I always look forward to having class with her. She is amazing and much fun to work with too!"

Kiki - Private Client

Let's Bloom

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