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Pilates Flow, Kwa-Zuluvuka (2026)

22/03/2026

The title of this post is ‘REMEMBER’ my POSTURE, because over the course of my day I find myself slumped over my phone or computer time and again, and I need to remind myself to lengthen my spine, pull my shoulders back gently, along with a small tuck of my chin. Each time I do this I incrementally strengthen into better posture.

Regular Pilates movement supports postural alignment by strengthening our deep ‘internal scaffold’ of muscles, opening our chest through concentrated exercises that stretch the chest and strengthen the upper back and shoulders, along with balance for whole body alignment, glute strength to support our pelvic girdle and spine, and hip flexor stretch - all of these actions help us to support and lengthen in our spine for tension relief.

This may sound like there’s a ‘lot going on’ but once you begin to move regularly though Pilates, you ‘find your flow’ and begin to understand (and feel) how the body is interconnected.

Good posture is a habit to work towards through consistent awareness - check-in with yourself/your posture throughout the day and you will begin to train your body.

Posture awareness and correction is self-care. Studies show that good posture is great for us physically (reduced pain, improved breathing and digestion), it also affects our mental wellbeing, and it has an impact on how others might perceive us, someone who stands tall appears more confident.

It is well documented that Pilates promotes postural strength and awareness. Awareness is key for maintaining your posture throughout the day and small changes can make a difference:

** Sitting at your desk - keep your feet flat on the floor, open your chest gently by easing your shoulders back and soften them down, make sure your back is well supported in a good chair. Bring computers to eye-level so that you are not looking either up or down at your computer screen. Bring your computer mouse to elbow level, so that movement is as minimally taxing on your shoulders as possible.
** Using your phone - bring the screen up to eye level.
** When driving - don’t round over the steering wheel, adjust your seat to be upright to support your back. Height of your seat may cause you to slump as well.
** When standing - Soften your knees, gently draw in your abdominal muscles (your core) to support your spine, grow tall in your spine, soften your shoulders back and down and don’t let your chin pop forward. Each time you remind yourself of this position the quicker you will ‘find’ this position.
** When walking - try to keep your hips and shoulders level, ease your shoulders back and down, with gentle chin tuck (you don’t want your rib cage or your chin to pop forward). Engage your core (draw in your abdominal muscles) and then swing your arms freely. Walk mindfully check-in with your body.. scan your body to see where you might be feeling tension and try to release/relax those areas of your body to feel more at ease and better aligned.

If you would like to chat to me about how Pilates can benefit you, or would like to join one of my classes, please reach out: Fiona - 07922 146814

16/02/2026

Pilates - Breathe, Stretch, Strengthen - curious? Why not join a class to find out why Pilates has become so popular.

Having only recently returned from a month-long holiday in South Africa, I believed I would have oodles of energy powered by a healthy dose of sunshine, ocean air and a complete change in routine, that would power me through the final couple of months of an English winter. I was surprised to realise that I was tired from my holiday - trying to fit in too much, catch up with as many people as possible, not let anyone down, I didn’t realise that the all singing-&-dancing holiday itself would leave me thinking, I could do with some down time. Returning to weeks of rain and grey skies didn’t help. I also realised on my return how many of my clients had been ill over Christmas, were feeling tired (bone-tired) after the festive season, and taking a long time to recover from ’the flu’ and very much missing their weekly classes where they could feel energised through movement and connection with their Pilates community. My clients often say to me that Pilates is "my hour", "my time to destress and feel lighter" or "I just feel so much calmer after class".

Pilates and people are a great joy to me and is what is keeping me going through winter - a regular hit of feel-good endorphins daily, from movement and connection with others. The incredible health benefits of Pilates exercise, along with community connection, is so worth enthusing about… so here goes….
• Pilates is a low impact, sustainable form of exercise with different challenge levels that can suit all fitness levels/ages/body types. (Low impact = gentle on joints)
• Pilates has many weight-bearing exercises to stimulate bone density and strengthen muscles.
• Pilates focuses on both strength and flexibility to improve everyday functional mobility and posture.
• Pilates focuses on controlled movement and breath work to build core strength to support your spine. Pilates movement strengthens the deep muscles of the back and abdomen to support your spine and alleviates stiffness in our spine, as we age.
One of Joseph Pilates famous quotes “If your spine is inflexible at 30 you are old. If it is flexible at 60, you are young. You are only as young as your spine is flexible.”
• Pilates is also mindful movement, incorporating breath work and it's a time to quiet the rest of the world and focus on your body and be kind to you (reducing anxiety and stress).

Although I enjoyed an active holiday in South Africa, I didn’t have the opportunity (or time) to move my body with intention and after a month, I could feel the old lower back ‘niggles’ starting to return. Now back into full swing with classes, those niggles have gone.

I would love to know how Pilates has benefitted you.

English winters certainly are an education in resilience, however, I can feel the anticipation of Spring starting to build, the days are getting longer, I am no longer driving between classes in total darkness, there’s a soft light in the late afternoon as I navigate these pretty Shropshire country roads and I’m looking forward to ‘Pilates in the Park’ when Spring arrives.

As we ease out of hibernation and into Spring, Pilates will keep us energised, grounded and strong, counter-balancing the winter sluggishness by increasing blood flow as we move, and keeping the joints oiled.

Joints oiled - how you say - exercise (especially low impact) stimulates the production of synovial fluid in your joints and as cartilage has no direct blood supply it relies on synovial fluid for nutrition. As you move and put pressure on a joint, your cartilage acts like a sponge, squeezing out the old fluid and drawing in the fresh nutrient rich new fluid, keeping cartilage healthy and ‘spongy’. Exercise also strengthens the muscles, ligaments, and tendons around the joints for support, and the trifecta is that regular exercise releases anti-inflammatory substances to reduce joint inflammation.

Please reach out if you would like to find out more about how Pilates can benefit you or if you need any additional info - Fiona - 07922 146814

Please join one of my free taster sessions if you are curious about Pilates

31/01/2026

I’m feeling under the weather, should I be exercising or resting?
A handy check is to ask yourself, do I have ‘above-the-neck' symptoms or ‘below-the-neck' symptoms?

Having just got back from a holiday to see family in South Africa, the weather in SA is the total opposite to the UK right now - summer in SA and winter in the UK - I am aware that I received a powerful dose of vitamin D into my system, which is an essential immune boosting vitamin, and have thus far thankfully managed to make it through this UK winter without any sniffles! 🤞

It’s tricky to know when you should rest or when it is still ok to exercise, particularly when you have ‘found your flow’ and are looking forward to your class, but you need to listen to your body and prioritise your well-being.

When your body is fighting an infection, your immune system is already working hard to manage the viral load, and exercising could set you back further by creating more inflammation and may even prolong your recovery (by diverting essential energy away from the immune response).

The common advice from health professionals is to check if your symptoms are ‘above the neck’ (mild headache, clear runny nose), you can still exercise albeit gently and if you experience any significant signs of deterioration whilst exercising, fatigue or dizziness, then you stop immediately. Not all head colds are made equal, and some can be quite debilitating, so take care of you and rest when you need to.

If you have any ‘below the neck’ symptoms, breathlessness, fever, body fatigue, muscle ache, chesty cough, then your body is under higher stress and infectious load. When you are ill with flu, the body processes to fight the virus divert energy, proteins, vitamins and minerals to bolster your immune system to fight the infection and takes away from process of muscle/tissue repair. The most serious risk of pushing through exercise is myocarditis, although rare (inflammation of the heart muscle) particularly during viral infections.

So, if you are feeling any symptoms like heavy limbs, temperature, muscle discomfort, feeling drained and tired, it’s best to rest and recover fully before returning to gentle exercise initially. Remember to drink lots of fluids and small regular meals to support your immune system. Vitamin D, Zinc and Vitamin C are great immune supporters.

MODERATE REGULAR EXERCISE SUPPORTS OUR IMMUNE SYSTEM!

I have noticed since I have been instructing Pilates full time, that I have been sick less often and it’s a ‘thing’!

Regular physical activity strengthens your immune response, improves circulation and reduces chronic inflammation!

** During exercise there is a rise in white blood cells (the body’s defender cells) that move through the bloodstream faster, fighting detected pathogens (bacteria & viruses).
** After exercise, the body directs these cells to tissues that need them for repair, thus boosting long-term immunity as well.
** Exercise is well documented to reduce stress, lowering the levels of the stress hormone Cortisol in your body, which is known to weaken the immune system.
** Exercise also promotes better sleep, which is critical for the body to repair and regenerate new immune cells.

PILATES IS THE MODERATE YET CHALLENGING & MINDFUL MOVEMENT THAT YOUR BODY NEEDS 😊

If you would like to chat to me about how Pilates can benefit you, reach out: 07922 146814

24/12/2025

Pilates classes: location, days & times for 2026 - see flyer🙂
New Class at the Shrewsbury United Reform Church - FREE TASTER class, Thu 5 Feb 2026 @ 09:30am. Get in touch to book your space.
Parking is available at Shrewsbury URC for your class duration.

24/12/2025

Merry Christmas Everyone from a sunny South Africa!

It has been a busy year! The festive period seems to ratchet the pace up a notch as well, so let’s ease gently into January and treat ourselves with kindness.

January’s New Year’s resolutions are always hot on the heels of Christmas. Some of us are buoyant with the excitement of future possibilities, others of us are tired and trying to pace our entry into 2026. If exercise and movement are part of your goals for 2026, take small incremental steps as consistency is key (just start moving, even if it's only ten to fifteen minutes a day) and be real/honest about your capabilities to maintain momentum and you will grow in strength and flexibility.

Exercise is the best way to boost your health and wellness, to lift your energy levels and metabolism, strengthen your body and improve your state of mind.

We have a fabulous Pilates community to support your health journey (and to help you maintain momentum) and I would love to chat to you if you would like to know more about how Pilates can benefit you.

** Pilates classes resume on the 19th January 2026 **

A question an editor of a magazine asked and something I hadn’t thought about until I read the words (happy holiday reading), made me pause to take stock and reflect on what next.

‘What do I want to invite into my life next?’

For the past five years, I have been making fairly dramatic choices in fast forward because my family and I have moved countries, I have started up a Pilates business, bought a house which we are in the throes of renovating, and I am invested in connecting with new people because people energize me.

I feel blessed to be involved in a business that has opened up new relationships and friendships to me, and I am grateful to my clients who have been so warm and kind and welcomed me into their communities.

Pilates is a ‘tribe’ of like-minded individuals who want to move with freedom, support our health, feel well and come together to enjoy each other’s company - our walk in the Nesscliffe Woods with dinner afterwards was great fun!

Thank you to all my clients, I appreciate your support and your welcoming spirit!

Back to the original question… I absolutely want to invite into my life more of what I am already doing… and perhaps a little more adventure (together maybe… 🙂)

Here's to a happy, healthy, kind, peaceful 2026

29/10/2025

I have a new class starting 05 Feb next year in central Shrewsbury at the United Reformed Church (SY3 7BJ) on a Thursday morning at 9:30am. I will be kicking off the class with a FREE taster session - please get in touch to register your interest.
I instruct a number of group mat Pilates classes in and around Shrewsbury - times and locations within the flyer 🙂

09/10/2025

Morning, a reminder of my Pilates Mat class start times and locations in and around Shrewsbury:
Mon: Mereside Community Centre (Sutton Farm) 2pm
Mon: Minsterley Parish Hall 3:45pm
Mon: Montford Parish Hall 6:15pm
Tue: Shawbury Village Hall 10:45am
Tue: Montford Parish Hall 4pm
Wed: Mereside Community Centre (Sutton Farm) 6pm
Thu: Minsterley Parish Hall 11:15am
Thu: Fitz Village Hall 4pm
Thu: Shawbury Village Hall 6pm
Fri: Ironbridge/Coalbrookdale Community Centre 9:30am

Looking for a movement practice for flexibility and strength, Pilates is excellent for building core strength and supporting your spine.
Exercise during winter supports both your physical and mental well-being. Please get in touch if you are curios and would like to know more. Fiona - 07922 146814

11/09/2025

Congrats Mel & we look forward to meeting you! 🙂

10/09/2025

Only a few more hours left to WIN A DAY RETREAT FOR TWO, this Sat, 13 Sep. Competition ends midnight tonight.

To enter to win this day retreat for two
🌿 Like this post
🌿 Follow my page
🌿 Tag a friend in the comments who would also love this (each tag is an additional chance to win).
🌿 Share this post as an additional chance to win!

Our Woodlands Serenity Day Retreat is the perfect way to treat yourself during this transitional month from Summer to Autumn, to nurture your health and well-being. Set in tranquil surrounds where nature takes centre stage.

As we only have two spaces available for this Saturday’s retreat, we will close the competition midnight Wednesday evening (i.e. tomorrow midnight 10/09/2025).
The winner will be announced on Thursday 11/09/2025.

On the day you will enjoy two Pilates sessions - at the beginning of the day, as well as a stretch & flow Pilates class at the end of the day, coupled with breath work. Lunch and all snacks/soft drinks, discussion with Personal Development Coach about returning to your true self, journaling as a tool to focus your thoughts and find clarity, time in nature and time to rest.

** This prize cannot be transferred/exchanged for monetary value. Travel to and from the venue is not included. This promotion is in no way sponsored, endorsed, administered by, or associated with Facebook or Meta.

09/09/2025

WIN a day retreat for you and a friend!

To enter to win this day retreat for two...
🌿 Like this post
🌿 Tag a friend in the comments who would also love this (each tag is an additional chance to win)
🌿 Share this post as an additional chance to win!

Our Woodlands Serenity Day Retreat is the perfect way to treat yourself during this transitional month from Summer to Autumn, to nurture your health and well-being. Set in tranquil surrounds where nature takes centre stage.

As we only have two spaces available for this Saturday’s retreat, we will close the competition midnight Wednesday evening (i.e. tomorrow midnight 10/09/2025). The winner will be announced on Thursday 11/09/2025.

On the day you will enjoy two Pilates sessions - energising Pilates at the start of the day, as well as a stretch & flow Pilates class at the end of the day, coupled with breath work. Lunch and all snacks/soft drinks, discussion with Personal Development Coach about returning to your true self, journaling as a tool to focus your thoughts and find clarity, time in nature and time to rest.

** This prize cannot be transferred/exchanged for monetary value. Travel to and from the venue is not included. This promotion is in no way sponsored, endorsed, administered by, or associated with Facebook or Meta.

28/08/2025

Another beautiful morning! I am starting classes next week at the Mereside Community Centre in Sutton Farm, Shrewsbury - Mondays at 2pm and Wednesdays at 6pm. Please join me for one of the FREE taster classes next week if you are curious about Pilates and would like to find out more. RSVP to book your space - 07922 146814. I look forward to meeting you. Fee

Pilates Flow

22/03/2026

16/02/2026

31/01/2026

24/12/2025

24/12/2025

29/10/2025

09/10/2025

11/09/2025

10/09/2025

09/09/2025

28/08/2025

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