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Freestyle Mind and Body
Freestyle Mind and Body deliver Fitness and Pamper Retreats, Workouts, Workshops and Events to promote physical and emotional fitness. The company was founded by Sarah Meggitt who specialises in supporting men and women who are looking for inspiration and motivation to make positive life changes. Sarah is also a keen golfer and enjoys promoting fitness for golfers.
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Sarah's Blog
Asthma - I can breathe... Yoga and the Buteyko Method
It's been a busy 6 months, my jewellery business 'Lifestyle Jewellery' is now finally up and running and I've got some lovely studios and stores stocking my work. So ladies, if you want to make a style statement and wear jewellery that reflects your lifestyle, please visit www.lifestylejewellery.com and take a look at my fitness, yoga and sport collections.

I've also been busy over the winter months developing my yoga practice by incorporating Buteyko Breathing exercises into my daily workouts.

I came across the Buteyko Breathing method in 2014 when I was diagnosed with adult onset asthma, after suffering with a prolonged bout of chronic bronchitis. I felt inspired to learn about it in depth, not just for myself but also to help others.

As a yoga instructor, I discovered that Yoga and Buteyko have much in common. In Yoga we breathe consciously to improve our mental, emotional and physical state. In Buteyko we learn breathing techniques to retrain the brain into a better way of breathing in order to benefit our health.

The two breathing practices can, however, be quite different. In modern yoga we tend to follow deep breathing patterns and I noticed that this wasn't really helping my asthma. In Buteyko, the objective is to gradually reduce our breathing volume by holding our breath in order to normalise CO2 levels in the lungs, thus causing the airways to relax and open up. As a trained fitness professional, the technique of holding your breath during exercise didn't sit comfortably with me but as a health professional, the physiology made sense so after extensive studying of the Buteyko method and a month of out of control asthma, I decided to give it a go.

My practice took on more of a Yin Yoga approach which allowed for more gentle breathing patterns and exercise and I avoided all deep breathing practices. Instead I adopted more traditional yoga breathing patterns that were used by the Hatha yoga masters, where breath holds and reduced breathing are practised, allowing you to breathe less, maintaining the Buteyko concept.

Within a week the results were noticeable. I could feel I was gaining some control over my asthma. Two months on, the results have been amazing. I now regularly practice Yoga following the Buteyko concept. I've been able to maintain better healthy breathing. I've reduced the use of my inhalers and in addition, whilst the asthma allergy triggers are still there, I have more tolerance to the triggers, less food and allergy intolerances, clearer sinuses, more refreshing sleep and definitely more energy.

Yoga following traditional Hatha breathing practices and the Buteyko concept is not just for asthma sufferers, it can also help relieve many other conditions such as allergies, COPD, rhinitis, chronic cough, snoring, sleep apnea, muscle/joint pain, fatigue, brain fog, headaches and mood swings.

If you're interested in learning more about how our breathing habits can impact positively and negatively on every aspect of our lives and would like to try out a Yoga class following Hatha and Buteyko breathing concepts, then message me sarah@freestylemindandbody.com


Freestyle Mind and Body - Summertime, time to relax and recharge...
I've completed my Silversmithing and Metal Jewellery course...whoop whoop! It's been a bit different from my day job working as a Radiographer and teaching fitness and yoga classes but the experience has been equally rewarding.

I enrolled last year on the course as I felt compelled to make my own fitness, yoga and sport inspired jewellery as I've always found it difficult to find jewellery that I can really identify with. During the course, I explored many silversmithing applications; texturing, patterning and surface design, cutting, forming and fabrication, soldering and annealing, polishing and surface finishing, casting and enamelling. I particularly enjoyed engraving and stamping fine silver (a purer form of silver than sterling silver) which utilises more modern silversmithing techniques. All in all it's been a blast!

I'm now looking forward to some down time with my family. When I return from my summer break I intend to start work on my first collection, I've already bought my domain name 'Lifestyle Jewellery' and started work on my website..exciting! So I'll sign off for the summer and keep you posted on my return.

Have a great Summer all.


The International Fitness Showcase
Last weekend I attend the International Fitness Showcase with some of my fitness buddies. The event is hosted at the Winter Gardens in Blackpool and is one of the biggest events on the global fitness calendar. Three days packed with world class presenters, showcasing all the latest and greatest trends in dance, aerobics, step, combat, conditioning, lectures, workshops and mind and body sessions in some of the most beautiful rooms I've ever seen used in a fitness arena.

The evening entertainment was almost as spectacular as the daytime activities with the Gala Dinner and Fitness awards ceremony 'Vegas Style' followed by a Club night into the early hours.

My highlight of the weekend was taking up the challenge of learning Aerial Hoop. The teachers were very patient and they lead safe, effective and fun classes. By the end of the three days I was covered in blisters and bruises but somehow I'd managed to put together a number of poses into a flowing sequence which was incredibly enjoyable and a great personal achievement.

For me the weekend was made complete with an early morning Clubbercise class...what a great class after the night before. I can highly recommend this event, tickets are already on sale for next year.



Freestyle Mind and Body - Merry Christmas and A Happy New Year 2015
Well I've just finished teaching my last classes for the year. It was great fun to see my lovely clients striking their Yoga Poses and Pilates moves wearing their Santa Hats....thanks for entering into the Christmas spirit!

It's been a great year for Freestyle Mind and Body but a particular highlight for me personally has been developing my Yoga and Pilates practice in the heat. I've found that practising in the heat leaves my body feeling amazing for hours. Of course, it's necessary to avoid heat exhaustion, stay fully hydrated, avoid electrolyte depletion and the over stretching of ligaments but if you find the right teacher and studio, Hot Mind and Body practice can be wonderful.

Now that I'd developed my Hot Yoga training and truly become a Hot Yoga addict, I decided I wanted to find a suitable instructor to complete my Hot Pilates training. I've been a big fan of Rachel Holmes and Kelly Reed-Banks, having completed my Fitness Pilates training with them a few years ago, so they were the obvious choice. Rachel and Kelly are both incredibly knowledgable and always ensure that I get the most out of my practice, so I was delighted when I completed my training with them earlier this month. I can now look forward to delivering both Hot Fitness Pilates and Hot Yoga classes in 2015.

So as Christmas and 2015 is almost upon us, I'd like to wish you all a very Merry Christmas. I hope that you all find some calm and peaceful time-out during the hectic times and have a New Year full of exciting possibilities, good health and happiness.




Freestyle Mind and Body - Fitness Pilates and Yoga Classes
It's been a great month with more Mind and Body classes added to the timetable. New Fitness Pilates and Yoga classes have been designed specifically for sports training (golf winter training) and physio referrals.

Classes include traditional Yoga and Pilates moves but offer some diversifications and updated exercise prescription to provide safe and effective body conditioning programmes.

Mind and Body exercise improves flexibility and strength with particular focus on the joints, knees, hips, ankles, shoulders and spine all of which can be prone to injury during sporting activities. So the next time you're thinking about how to improve your sports fitness why not give a Mind and Body class a try.


Freestyle Mind and Body - Om Yoga Show London
What an awesome day at the Om Yoga Show London. I was looking forward to my usual hot yoga fix in the hotpod but before getting hot and sweaty I began the day in the Temple of Om. An opening Om blessing was followed by the perpetual chorus with Johnty Wilks playing spiritual saxophone, whether you're spiritual or not this was pretty darn good. Next a fabulous flowing Yoga Meditation class with the lovely Sally Sampson. Clearly this day was not just going to be all about Yoga.

I next moved onto an amazing Pilates class with Jamie Isaac. Jamie is well known for his teaching delivery style which is fun and empowering, he did not disappoint. Then onto some chakra dancing with Lizzie Clifford and Rosalyn Cunnane, a fun class of movement and dance which left me feeling energised.

After lots of shopping, attending lectures, chatting and standing in a Tibetan singing bowl which sent vibrations through my whole body, I finished the day Learning the Divine Om Mantra with Anil Bhimsaria a yogi pranayama & Meditation Master. A great end to the day. I can highly recommend the Om Yoga Show its well worth a visit.









Freestyle Mind and Body - YogaFit classes
It's been a busy month, lots of workshops, events, visiting new Retreat venues and delivering new Yoga and Pilates classes...I'm certainly looking forward to some time out to watch the Ryder Cup. Delivering my new YogaFit classes @the Academy Ltd in Sheffield has been a highlight. This venue is a great new facility that has recently opened that offers a fantastic range of sport and fitness activities for the whole family, I can highly recommend if nearby, you go check it out. Yogafit is a class that fuses traditional Yoga poses with updated fitness principles and is suitable for all abilities, it's all about Mind, Movement and Music and is bang on trend.


Freestyle Mind and Body - Juicy Oasis Retreat
I've been replacing my usual breakfast meal with a healthy nutritious juice for sometime now but in my quest to find out more about juicing I booked onto the Juicy Oasis Retreat in Portugal where I would spend a whole week consuming juice only, it was incredible.

I was clear from the start that I didn’t want to lose weight, this wasn't an issue, extra bananas, avocadoes, spirulina and protein powders were used to bulk up the juices. I also opted to miss out on some of the high intensity fitness sessions that were offered daily. Instead I walked and did Yoga and meditation classes, each walk and class was different, simply beautiful. Hatha, Vinyasa, Sun Salutations and Moon Salutations, Kundalini, Nia and Iyengar Yoga…I was in heaven.

My stay at Juicy Oasis Retreat was one of the most amazing personal adventures of my life, there was a real sense of fun, friendship, kindness and free spirit. A very enriching and empowering experience and I was so pleased to have shared it with my lovely friend Amanda.

Please message sarah@freestylemindandbody.com if you would like more information about my Juicy Oasis visit or similar retreats based in the UK.


Freestyle Mind and Body - Golf Fitness
Many high profile golfers are now taking up Mind and Body exercises such as Yoga and Pilates. I began recommending Yoga and Pilates to fellow golfer's at my local club. Yoga and Pilates really helps the players gain strength from the core, while limiting the amount of stress on the joints. It can give them greater range of motion and expose some of their weaknesses. If you'd like to find out more information about participating in golf fitness group or individual classes, please message sarah@freestylemindandbody.com


Freestyle Mind and Body - Hot Yoga
I first discovered Hot Yoga in New York several years ago and since then have relied on getting my Hot Yoga training from trips to London and following the amazing Hot Yoga Doctor Gabrielle Raiz. I've also been developing my own Hot Yoga practice in my dedicated workspace at home and I'm excited about the increase in popularity of Hot Yoga in the UK. We all know that normal Yoga is championed for improving strength and flexibility, joint mobility as well as reducing stress. Hot Yoga has all of these wonderful benefits but in larger quantities due to the added bonus of the heat. In addition, Hot Yoga can also promote weight loss and improve the circulatory system and have a hugely detoxifying effect on the body, which is why I just love Hot Yoga. This is where I got my last Hot Yoga fix...it was very cool (or maybe not!)


Freestyle Mind and Body - What is Golf Fitness?
Golf Fitness is:-
1. A warm up prior to playing golf.
2. Preventative physical therapy after playing and
3. Regular golf fitness exercises in between playing.

All 3 are necessary elements of Golf Fitness. Without these 3 elements you will not only fall short of your potential but also put yourself at the risk of injury.

So the next time you're thinking about spending endless time and money on clubs and lessons, also give some consideration to how much time you spend on improving your Golf Fitness.

Message sarah@freestylemindandbody.com for more information about Golf Fitness exercises and physical therapy.


Freestyle Mind and Body - Top 5 Reasons why I love Mind and Body Fitness
I've recently written an article for Soberistas. Soberistas is a website for people who are worried about how much they drink, as well as for those who have successfully got their alcohol consumption under control and/or quit. To find out more about the support that Soberistas can offer or to read my article about why I love Mind and Body Fitness, copy and paste the link below.

http://soberistas.com/page/5-reasons-why-i-love-mind-body-fitness-by-sarah-meggitt


Freestyle Mind and Body - All exercise can be mindful and meaningful
Participation in Mind and Body activities such as Yoga, Pilates and Tai Chi enables you to focus on how your body feels as it performs a movement and are great for improving body awareness. With practice and dedication, however, all exercise can be mindful and meaningful.

For regular execise and motivational tips click the Link above and follow me on Twitter.


Freestyle Mind and Body - Lets make the static Plank Functional
The Plank is one of the best exercises for working the core muscles but making the static Plank functional by incorporating other body parts will make it a more full body exercise. You can move either your hips, arms or legs while trying to stabilise the rest of the body.

Here is the static plank position now lets make it functional

Plank With Hip Flexion and Extension
Get into standard plank position, hands directly beneath shoulders. Without bending elbows, lower hips towards ground, then drive hips upwards toward the ceiling, so that your head points downwards, forming an upside-down V with your body. Hold and return back to start position.

Plank With Left and Right Lateral Flexion
In standard plank position, keep hands and head stationary and back flat, resting on your toes, as you drive hips from left to right...(the wiggle!)

Plank With Hip Rotation
In standard plank position, rotate your shoulders and torso, rolling from your toes onto the sides of your feet, in order to bring hips down towards floor, from left to right and back.

Plank With Leg Abduction and Adduction
In standard plank position, keeping back flat and head and hands stationary and right leg elevated, drive hips from left to right, crossing right leg over left and back, keeping right foot flexed. Repeat with opposite leg.

Plank With Arm Flexion and Extension
Get into standard plank position, hands directly beneath shoulders, and lift right hand off ground. Lower hips towards ground, driving extended right arm forward, then drive hips upwards towards ceiling and drive extended right arm directly behind you, so that feet are flat and head points downwards, forming an upside-down V with your body. Change arms.

Plank With Arm Abduction and Adduction
Get into standard plank position, hands directly beneath shoulders. Drive hips from left to right as you simultaneously drive right hand from hip to above your head in a semicircle. Think of the arm motion you make during a jumping jack. Changes arms.








Freestyle Mind and Body Fitness Pop-Up Retreats 2014...BOOK NOW
After such great feedback from this years Fitness and Pamper Retreats, I will be running the Retreats again next year.

Would YOU like a 2 night stay in a Luxury House in a lovely village location within the Sherwood Forest County of Nottinghamshire?

Would YOU like to spend time relaxing taking in beautiful panoramic views of unspoiled English countryside?

Would YOU like to look and feel amazing from the inside out?

If you have answered YES to even just one of these questions, then email sarah@freestylemindandbody.com for more information.




Freestyle Mind and Body - Golf Fitness
I had the most amazing time in Spain promoting Golf Fitness. My classes are a fusion of Yoga, Pilates and Tai Chi delivered from an up to date fitness perspective. A series of dynamic movements are delivered in all the 3 planes of motion which are fundamentally similar to the golf swing. Breathing and visualisation sessions were also provided which can help the golfer to combat nervous tension. Participants were able to visualise the flight of the golf ball and achieve a hole in one! Great feedback, thank you all.

Message sarah@freestylemindandbody.com for more information about Golf Fitness.


Freestyle Mind and Body Fitness and Pamper Pop-Up Retreat 2013 - Freestylers... you were amazing!
What a great Retreat weekend with a wonderful group of ladies. I was particularly impressed how the group were unafraid of the intense summer heat by giving it their all during the outdoor high intensity workouts - there were some great 'wiggles' going on and some brilliant freestyle moves! The hard work continued with a Mind and Body class which was wonderful to deliver outdoors in such fabulous weather conditions. Sun Warrior was performed with all Freestylers gazing up to the perfect blue sky, there was a real sense of the sun and energy radiating through everyones bodies.

The group were then treated to massages which gave me the perfect opportunity to have a good chat with everyone.

The weekend also provided lots of opportunities to enjoy uninterrupted time to relax in the beautiful country house and gardens, which had spectacular views and included a pretty orchard and a great running track which had kindly been plouged out by the local resident farmer. The swimming pool and outdoor hot tub proved to be popular even into the darkness of the evening after a lavish 3 course dinner.

What a great weekend ladies, a huge thanks to all that attended. Message sarah@freestylemindandbody.com for more information about Fitness and Pamper Retreats.


Freestyle Mind and Body - Yoga or Pilates for Golfers?
I've been practising and teaching Yoga for some time now and love it so much it's become part of my daily routine. I've also experimented with Pilates and made the decision to train as a Fitness Pilates instructor in order to fuse the two practices together for some of my golf workout routines.

Teaching a fusion of Yoga and Pilates has allowed me to create workouts which are very safe and effective in maintaining golf fitness and posture, gaining flexibility and learning relaxation techniques all of which are vital elements of a good golf swing.

So here's what I recommend; as a fellow golfer, don't choose between Yoga or Pilates but rather think about what your body needs in order to bring balance to your body. If you're already practising Pilates then give Yoga a try or vice versa or you can message me sarah@freestylemindandbody.com to find out more about my Freestyle Mind and Body workouts which are a fusion of both.

"Happy Golfing!"


Freestyle Mind and Body - injury preventation and sports performance
Yoga and Pilates regimes have been cited in the workout routines of many professional athletes. I recently had the opportunity to offer exercise tips to a local professional football player. He's now practising Yoga and Pilates a few times a week to improve performance and to help prevent injuries during games.

Yoga tends to lengthen the muscles and the more supple the muscles are, the less prone they are to injuries. Pilates strengthens from the core and can give athletes that competitive edge. For more information about group or individual classes message sarah@freestylemindandbody.com


Freestyle Mind and Body - Allow Psychology to become Physiology
Always ensure that you're clear about your goals and follow your passion with commitment and determination - it's possible if you allow yourself to express the power of your mind as well as the power of your body. Message sarah@freestylemindandbody.com for more information about Freestyle Mind and Body Retreats, workouts, workshops and events.


Freestyle Mind and Body Workouts - Virabhadrasana II (Warrior 2)
Virabhadrasana II or Warrior 2 is a great asana for strengthening and stretching the legs and ankles and stretching the groin, chest and shoulders.

Why not precede your exercise with a Continuous Cardio exercise or two HIIT exercises, see blogs dated 13th January 2013.

Step by Step Guide to Virabhadrasana 2 (Warrior 2).
• Take the legs wide apart and turn one foot out to 90 degrees and turn the other foot slightly in.
• Ensure the heel of the front foot at 90 degrees is aligned with the heel of the back foot.
• Raise both arms parallel to the floor and reach them actively out to the sides with the palms down.
• Exhale and bend the front knee lowering the body straight down to bring the thigh parallel to the floor, if possible.
• Ensure the knee is aligned with the ankle and not drifting forwards or inwards.
• Anchor the position by ensuring the outer aspect of the foot of the back leg is firmly rooted to the floor. Keep breathing.
• Keep the body upright and don’t lean forwards, reaching the arms out.
• Turn the head to gaze at the front hand.
• Hold this position and when ready reverse the position of the feet and repeat on the opposite side.



Freestyle Mind and Body Workouts - High Intensity Interval Training (HIIT) Exercises
1. Burpees – begin in a squat position with your hands on the floor right in front of your legs. Kick your feet straight backwards and simultaneously lower your body into a push-up position. Lower your chest to the ground and press back up to complete the push-up. Immediately return your feet to the beginning squat position. Jump up vertically as high and explosively as you possibly can from that squat position.
2. Squat and jump combo - stand with your feet shoulder width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then stand. Squat again,but after this one, jump as high as you can. Upon landing, perform a normal squat. Keep alternating between squats and jumps.
3. Spider-man lunge - assume the classic pushup position with your hands directly beneath your shoulders, your legs straight, and your abs braced. Lift your right foot off the floor, bend your knee and place the foot outside your right hand. Return to the starting position and lunge forward with your left leg toward your left hand.
4. Push up - assume a standard pushup position but instead of placing your hands shoulder width apart, position them a bit closer together to make it easier to tuck your elbows in. Your arms should be straight. Keep your elbows tucked against your sides,bend your arms to lower yourself until your chest is about an inch off the floor and then push yourself up.
5. 5-second forward lunge - from a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back leg is bent 90 degrees, knee hovering just off the floor, hold this position for 5 seconds. Then repeat to the starting position and repeat with your other leg.
6. Mountain climber - assume the. Lassie push up position with your hands on the floor directly under your shoulders and your legs straight out behind you. This is the starting position. Lift one foot off the floor and bring your knee towards your chest. Straighten your leg back out, move your other knee to your chest and return that leg to the start position. Alternate, right, left, right, left as fats as you can with good form.
7. Squat thrust with knee thrust - stand with your feet hip-width apart, arms at your sides. Bend your knees and lower your hands to the floor. Jump both feet back so you're in a push up position. Keep your back straight and your core braced. Jump your feet back up to your hands, quickly stand, then pull your right knee towards your chest. Return to start and repeat the sequence with the left leg.
8. Fast skipping
9. Push up - assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, push yourself back to the starting position, and repeat.
10. Bicycle - lie on your back with your hands behind your head or lightly grazing your ears. Lift your legs and bend them to 90 degrees. Curl your head and shoulders off the floor and bring your right elbow and left knee together while straightening your right leg. As you straighten your left leg, bend your right knee toward your chest. Simultaneously twist your upper body to bring your left elbow toward your right knee. Continue alternating this way, the motion of your legs should be like pedalling a bicycle.

A brief warm up should be carried out before each HIIT workout. Choose two different HIIT exercises to do. Your choosen HIIT exercises should be carried out briskly for say 30 seconds and then rest for 1 minute and so on until you have completed 5 minutes for each choosen exercise.



Freestyle Mind and Body - Continuous Cardio Exercise
Exercise examples:-

1. Brisk Walk
2. Cycling/Execise Bike
3. Swimming
4. Jog

Continuous Cardio exercises should be carried out for a duration of 30 minutes at approximately 75% of your maximum heart rate.


Freestyle Mind and Body - Yoga or Pilates?
Yoga or Pilates...decisions decisions? Some people tend to get carried away trying to prove that one is better than the other. I like to practice both Pilates and Yoga which is why I formulated the Freestyle Mind and Body workouts which are a fusion of both disciplines.

Remember teachers have different styles and intensities. One person can have an intense Yoga teacher and a mild Pilates teacher and vice versa. Also different people respond differently to different stimuli. Flexible people with weak abs might find Pilates more intense than Yoga. Conversely, someone who has a strong core and is muscle bound might not break a sweat in a Pilates class but be crying in Yoga...well maybe not crying but you get the picture.

Why not make it a New Years Resolution to give them both a try and remember just do what works for you and enjoy!


Freestyle Mind and Body - Merry Christmas and a Happy New Year
I would like to thank all those who shared 2012 with me and took part in Freestyle Mind and Body workouts and pampering events. It's been a great year and I can't wait to see what lies ahead in 2013. Have a wonderful Christmas and a Happy New Year. To keep up to date with current services and what's new for 2013 click on the link above to find Facebook page and 'Like' or select the twitter link and 'Follow'.


Freestyle Mind and Body Pampering
A great morning of pampering and shopping...lovely phoenix cards, yummy cakes and children's wooden toys to buy, all topped off with a wonderful yoga class. A perfect morning...thanks Kelly for being a great hostess. For more information about Freestyle Mind and Body Pampering Events and workouts message sarah@freestylemindandbody.com


Freestyle Mind and Body Pampering - Sheffield Children's Hospital Charity
ASD proudly donated £3,000 to the Sheffield Children's Hospital Charity. Funds were raised by clients and staff and I was invited along to offering pampering services. It was great to raise money to help this amazing local charity. We all have a vision of how we would like our children to be cared for and I've found that being involved in fundraising events since the foundation of Freestyle Mind and Body has been hugely rewarding. I'll be glued to the TV tonight to watch Children in Need just to see what a wonderful difference fundraising can make but of course we all need to do more... Message sarah@freestylemindandbody.com if you would like me to be involved in your next charity fundraising event.


Freestyle Mind and Body Workouts
Regular exercise tips will continue to be posted to this Blog but you can also subscribe to Freestyle Mind and Body Facebook Page and click 'Like' or follow on twitter @sarahfreestyle



Freestyle Mind and Body Fitness and Pamper Pop-Up Retreat 2013
Would YOU like a 2 night stay in a Luxury House in a lovely village location within the Sherwood Forest County?

Would YOU like to spend time relaxing taking in beautiful panoramic views of unspoiled English countryside?

Would YOU like to look and feel amazing from the inside out?

If you have answered YES to even just one of these questions, then email sarah@freestylemindandbody.com for more information.


Freestyle Mind and Body Workouts - Staff Pose (Dandasana)
The Staff Pose is great for strengthening the back muscles and stretching the hamstrings and calf muscles.

Why not precede your Exercise with a Continuous Cardio exercise or two HIIT exercises, see September blogs below.

Step by Step Guide to the Staff Pose.
• Sit on the floor with your legs together extended in front. If you feel that you are leaning back sit on a yoga block to lift the pelvis.
• Sit on the front of your sitting bones so that your pubic bone and tail bone are equal distance from the floor.
• Sit tall, press your thighs to the floor and rotate them slightly in.
• Flex the ankles and push out through the heels.
• Hold this pose for 1 minute or longer.

The Staff Pose can reveal tightness in the legs and proportional differences in the arm to body length. You can also use blocks under the hands to assist


Freestyle Mind and Body Workouts - Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog (Adho Mukha Svanasana) can really come to life providing you correctly position the shoulder girdle and pelvic girdle. This asana stretches and rejuvenates the entire body from the feet all the way up to the hips and down through the wrist and hands. The shoulders, hamstrings, calves and hands are all stretched and the arms and legs are strengthened. This asana also calms the brain and helps relieve stress and mild depression.

Why not precede your exercise with a Continuous Cardio exercise or two HIIT exercises, see blogs below.

Step by Step Guide to Downward Facing Dog
• On all fours
• Tuck the toes under and then lift the hips up and back while straightening the legs
• Keep the thighs and heels high
• Rotate the shoulders out, (if difficult to straighten arms turn hands out slightly alternatively if you are hyperflexing your elbows turn your palms slightly in)
• Rotate the forearms inwards
• The feet should be hip distance apart with outer edges of the feet parallel
• Press the thighs back and lengthen the spine
• Take the inner thighs back to soften the pressure in your lower back and draw the tailbone back and heels down if you can
• You may find it difficult to straighten the legs, if so bring your feet wider apart and keep your knees slightly bent if necessary
• You should maintain a light engagement in your abdomen during this asana
• The head should be relaxed down between the arms with the eyes gazing back to the ankles if possible.
Precaution
Any wrist issues you can rest on forearms.
Any injuries to the back, hips, arms or shoulders, you need to ensure you correctly position the body in order to protect the joints. Only work within the limits of own body and rest at any time.




Freestyle Mind and Body Workouts - Exercise Pelvic Curl
Pelvic Curl is a great exercise for mobilising the spine and working the abdominals to help support the lower back. The muscles surrounding the pelvic region and upper legs are also brought into play.

Why not precede your exercise with a Continuous Cardio exercise or two HIIT exercises, see blogs below

Step by Step Guide to Pelvic Curl

• Lie flat on your back with the knees bent and the feet flat on the mat and hip-width apart
• Place the arms by the sides with the palms facing down
• Focus inward, and consciously relax the neck, shoulders and lower back muscles while maintaining a neutral pelvic position.
• Inhale and then as you exhale draw the abdominal muscles inwards and slowly curl the pelvis and lower, middle and the upper back slowly off the mat
• Inhale and lift the trunk slightly higher to form a straight line and hold
• Exhale and slowly lower the trunk, vertebra by vertebra to return to the start position
• Your shoulders and neck should remain relaxed throughout this exercise
• Repeat this exercise up to 10 times.




Freestyle Mind and Body Workouts - Virabhadrasana 1 (Warrior 1)
Virabhadrasana 1 or Warrior 1 is a great asana for building strength, stability and mobility and is particularly good for stretching and strengthening the shoulders, arms, legs, ankles and back and for stretching the abdomen.

Why not precede your exercise with a Continuous Cardio exercise or two HIIT exercises, see blogs below.

Step by Step Guide to Virabhadrasana 1 (Warrior 1)
• Take the legs wide apart and turn one foot slightly in and the other straight out
• Take both arms up and reach up whilst keeping the shoulder blades drawn together and down opening up the chest
• Exhale and rotate the body keeping the pelvis square
• Arch back slightly and with your back heel firmly on the floor exhale and bend your front knee lowering your front thigh towards the floor to a parallel position if possible, if not just go as low as you can
• Lift the front of your hips away from your front leg while lightly drawing your lower belly and sacrum towards each other
• Hold this position and reach strongly through your arms lifting the ribcage away from the pelvis
• Keep gazing forwards then if you like you can place the palms together and gaze up at the thumbs
• When you’re ready inhale and lift back up by pushing through the back heel and straightening the front leg
• Lower the arms and turn back to centre




Freestyle Mind and Body Workouts - Uttanasana (Forward Fold)
Uttanasana or Forward Fold is a great asana for stretching the hamstrings, calves and hips and for strengthening the thighs and knees.

Why not precede your exercise with a Continuous Cardio exercise or two HIIT exercises, see blogs below.
Step by Step Guide to Uttansana/Forward Fold
• Stand with the feet slightly apart
• Keep the knees slightly bent
• Inhale and then as you exhale hinge from the hips and not the waist and let the arms fall forwards
• If you’re prone to dizziness make sure you position your feet a little wider apart to give yourself a firm base
• If you feel dizzy then slowly sit down
• Straighten your legs if you can, if not just keep your knees bent
• With your first two fingers and thumb grab hold of your big toe and ground it firmly to the floor
• Relax in this position for a few deep breaths.
• Press your heels firmly to the floor while keeping the weight forwards onto the balls of your feet
• Lift the sitting bones
• Turn the tops of the thighs slightly inward
• You should feel the stretch in the calves, the hamstrings and any tension being released from the spine
• Feel comfortable and relaxed in this position
• When you’re ready to move out of this position bend the knees further into a squat position and push up through the legs

Cautions
• People with back injury, osteoporosis or both should approach this exercise very cautiously.
• People with high blood pressure should go into this pose gradually and remain in it only if their breathing is not strained.
• People with low blood pressure should come out of this pose very slowly, because they may become dizzy



Freestyle Mind and Body Workouts - High Intensity Interval Training (HIIT) Exercises
1. Burpees – begin in a squat position with your hands on the floor right in front of your legs. Kick your feet straight backwards and simultaneously lower your body into a push-up position. Lower your chest to the ground and press back up to complete the push-up. Immediately return your feet to the beginning squat position. Jump up vertically as high and explosively as you possibly can from that squat position.
2. Squat and jump combo - stand with your feet shoulder width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then stand. Squat again,but after this one, jump as high as you can. Upon landing, perform a normal squat. Keep alternating between squats and jumps.
3. Spider-man lunge - assume the classic pushup position with your hands directly beneath your shoulders, your legs straight, and your abs braced. Lift your right foot off the floor, bend your knee and place the foot outside your right hand. Return to the starting position and lunge forward with your left leg toward your left hand.
4. Push up - assume a standard pushup position but instead of placing your hands shoulder width apart, position them a bit closer together to make it easier to tuck your elbows in. Your arms should be straight. Keep your elbows tucked against your sides,bend your arms to lower yourself until your chest is about an inch off the floor and then push yourself up.
5. 5-second forward lunge - from a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back leg is bent 90 degrees, knee hovering just off the floor, hold this position for 5 seconds. Then repeat to the starting position and repeat with your other leg.
6. Mountain climber - assume the. Lassie push up position with your hands on the floor directly under your shoulders and your legs straight out behind you. This is the starting position. Lift one foot off the floor and bring your knee towards your chest. Straighten your leg back out, move your other knee to your chest and return that leg to the start position. Alternate, right, left, right, left as fats as you can with good form.
7. Squat thrust with knee thrust - stand with your feet hip-width apart, arms at your sides. Bend your knees and lower your hands to the floor. Jump both feet back so you're in a push up position. Keep your back straight and your core braced. Jump your feet back up to your hands, quickly stand, then pull your right knee towards your chest. Return to start and repeat the sequence with the left leg.
8. Fast skipping
9. Push up - assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, push yourself back to the starting position, and repeat.
10. Bicycle - lie on your back with your hands behind your head or lightly grazing your ears. Lift your legs and bend them to 90 degrees. Curl your head and shoulders off the floor and bring your right elbow and left knee together while straightening your right leg. As you straighten your left leg, bend your right knee toward your chest. Simultaneously twist your upper body to bring your left elbow toward your right knee. Continue alternating this way, the motion of your legs should be like pedalling a bicycle.

A brief warm up should be carried out before each HIIT workout. Choose two different HIIT exercises to do. Your choosen HIIT exercises should be carried out briskly for say 30 seconds and then rest for 1 minute and so on until you have completed 5 minutes for each choosen exercise.



Freestyle Mind and Body Workouts - Continuous Cardio Exercises
1. Brisk Walk
2. Cycling/Exercise Bike
3. Swimming
4. Jog

Continuous Cardio exercises should be carried out for a duration of 30mins.



Freestyle Mind and Body Workouts - Fitness Pilates
Fitness Pilates is based upon the teaching of Joseph Pilates and effective exercise prescription. Fitness Pilates primarily increases muscular balance and strength, improves core and back strength and improves posture thus facilitating the ability to optimally function occupationally and recreationally. Freestyle Mind and Body workouts are a fusion of Tai Chi Fit, Fitness Pilates and Yoga. For more information about current classes please message sarah@freestylemindandbody.com


Freestyle Mind and Body Workouts - Golf Fitness
Any good golf pro will tell you that the underlying fault in a poor golf swing is in the body itself not just for example in the grip, the stance, movement of the hips etc. Indeed, many top golfers are including mind and body activities such as Yoga, Pilates and Tai Chi into their daily fitness programmes. One of the main positives is that these types of exercises are suitable for everyone at all fitness levels.

I specialise in providing Freestyle Mind and Body workouts for golfers which are a fusion of Yoga, Fitness Pilates and Tai Chi Fit all of which share key basic principles with golf; flow of motion, precision, power, control, balance and concentration.

My experiences and knowledge in the sport and fitness industry enable me to deliver workouts (groups or 1 to 1) to golfers allowing them to play with a strong and more flexible body. I'm based in Sheffield UK and Sotogrande, Spain. Please message sarah@freestylemindandbody.com for more information.


Freestyle Mind and Body Workouts - Tai Chi Fit
Tai Chi is an ancient Chinese practice that provides mind and body conditioning. Tai Chi is practiced by more people in the world than any other single form of mind and body exercise though there are many different styles and form sequences. Many of the movements are based on the movements of animals and birds etc.

Tai Chi Fit is Tai Chi delivered from a fitness perspective that warms up the body and mind and allows a tranquil feeling to be experienced. Freestyle Mind and Body workouts are a fusion of Tai Chi Fit, Fitness Pilates and Yoga. For more information message sarah@freestylemindandbody.com


Freestyle Mind and Body Pampering - A Great Success
The success of Freestyle Mind and Body Pampering Events has been amazing since the launch date earlier this year, with pampering events taking place almost every week. Thanks to all those who've hosted pampering events which are great for birthdays, hen parties, pre wedding chillouts, charity events or just a girls night in. Please contact sarah@freestylemindandbody.com for your next special occasion.


Have you ever tried Mind and Body classes before such as Yoga, Pilates or Tai Chi? The truth is, 20 years ago you would have had a hard time convincing me to try any of these classes, I was too busy working to excess, being a duracel bunny leaping around in fitness classes, signing up for endurance events, drinking lots of alcohol and lying in at weekends! Leading a lifestyle that embraces sustainability, veganism and rising with the sun was just not for me. What changed? I attended a Fitness Retreat 10 years ago which was a transformational experience.

I'm now doing well eating my veggies, juicing everyday, moderating alcohol intake and enjoying getting in a few poses every morning in order to provide a healthy focus for the day ahead.

So here's what to do, check out what Fitness Retreats are available near you. I deliver my Fitness and Pamper Retreats in and around the Sheffield area where I live but there are lots available throughout the country, you could make it your goal to attend one. In the meatime, why not try out a Mind and Body class such as Yoga, Pilates or Tai Chi. In time you will feel your awareness increase and you will want to do more healthy things, that's how it worked for me. If you would like more information about Freestyle Mind and Body retreats message sarah@freestylemindandbody.com


Thanks to all those who have already expressed an interest in Freestyle Mind and Body workouts.

As well as being involved in the fitness industry for some 15 years, I'm also a registered Health Professional and have numerous qualifications from BTEC level through to degree and post graduate level in a variety of areas relating to sports science, sports massage, biomechanics, nutrition, coaching and fitness and health including Yoga, Fitness Pilates and Tai Chi qualifications.

After a 3 year break looking after my 3 year old son, I decided it was time to get back to business. “What is my business after a 3 year break?” I specialise in Radiology Magnetic Resonance imaging and other than the emergence of some new imaging applications, thankfully not much has changed there.

As for the fitness industry, well surprisingly there hasn’t been that much change there either. Having an awareness of how quickly trends can come and go in the industry I decided to take a look at what’s been happening in the big chain gyms. The biggest change seemed to be the addition of classes such as Yogalates and Fitness Pilates which seemed to fit nicely alongside the traditional Mind and Body classes such as Yoga and Pilates that were as popular as ever. I felt really inspired after trying out a few of the classes and decided it was time to spice up my own Mind and Body classes and offer small group hybrid workouts.

I’ve never been a big fan of delivering classes in large gym based environments I just find them too impersonal. Teaching small group classes allows me to give a more individualised and personal service whilst allowing participants to still get the camaraderie, fun and dynamics of a group session. If you’re interested in joining a group class email sarah@freestylemindandbody.com

This new direction will represent a fresh new era for my teaching and I'm sure that these new hybrid classes will be a great addition to the wonderful workouts I already deliver.


Over the years I've trained extensively in the health and fitness industry and gradually progressed my mind and body practice from Freestyle Fitness Yoga to Tai Chi Fit and Fitness Pilates. I'm delighted to report that I've now fully completed and passed my Level 3 yoga diploma with flying colours and what an incredible journey it's been. My yoga training started many years ago when I was looking for something that would offer strength, stability and flexibility training to compliment my training programme at the time. I was also looking for something that would stop my mind racing at 100mph and allow me to chill out and forget about the day job. I had no idea what an impact yoga would have on my life. Not only have I experienced the wonderful health benefits of yoga but I've become more kind and gentle to myself and can now look after the needs of my body much more. A huge thanks to all those who supported me during my training. Please message sarah@freestylemindandbody.com for more information about my group and one to one workouts.


I teamed up with Anna and Heather who specialise in providing spray tans, gel nails, manicures and pedicures and an eyelash extension service. I had a great time providing massages, the three of us coming together allowed us to offer diverse pampering experience. A big thanks to Suzy for hosting such a fabulous party. For more information contact sarah@freestylemindandbody.com


What a great day providing stress busting on site massages to staff at ASD's recent Olympic Torch Relay Party. I donated proceeds from the event to ASD's chosen charity The Sheffield Children's Hospital. So far ASD have raised over £2,000 and are nearing their target of £2,500. The Sheffield Children's Hospital seeks to raise £250,000 every year to fund vital medial research aimed at building a healthier future for this and future generations of children. I was thrilled to be part of this worthwhile funding raising event.