Qualified Advanced Fitness and Pilates Instructor
Sarah has been in the fitness industry for over 20 years and has a wealth of experience in the following areas; Pilates, Personal Training, & Yoga.
PILATES, STRETCH AND STRENGTH VIDEOS
For an annual payment of just £49.99 you receive ten sessions of pilates, strength and stretch classes lasting up to 2 hours and 10 minutes.
The sessions are suitable for all levels beginners to intermediate and advanced.
Sarah will constantly add exercises and update the videos guiding you through each set.
You will find safe and effective exercises designed to achieve optimum results.
Start with the ten minute back and hip stretching exercises.
Build up the training sessions from once to twice a week and you will soon start to see a difference.
Top Tip, please watch each video before you start, it’s really important to listen and remember key points throughout all the videos .
LIVE pilates classes every Monday & Friday 9am
Contact me for more details .
“Sarah has been my Pilates instructor for 10 years. She is a dedicated instructor, encouraging and supportive with a deep knowledge of her subject. Sarah challenges you to stretch that bit further. At 54, I am without doubt fitter and stronger since starting Pilates because of her brilliant teaching.”
Pilates Taster Videos
The following are a series of two minute taster sessions free of charge designed to give you an idea of what’s available in Sarah’s subscription service.
Warm Ups
Arm Circles
Roll Downs
Side Rotations
Teaching Points
Warming your muscles before any exercise is so important as it will not only reduce injuries but also help improve your range of movement and increase muscle recruitment.
Lunges
Hip Stretch - Hold for 20/40 seconds
Static Lunge - 2 sets 10 reps
Moving Lunge - 2 sets 10 reps
Shoulder Press - Weights from 2 up to 8k
Teaching Points
- If your slightly off balance, hold on to the wall and repeat on both sides
- Start with one set and build up gradually over the course of the programme
- When you start to feel stronger build your weights up from 1kg to 8kg
Leg & Shoulder
Squats - Place a band around your thighs - 2/3 sets 10 reps
Squats - Overhead shoulder press - 2/3 sets 10 rep (weights from 2/6 Kg)
Teaching Points
- Stand with your feet slightly turned out, feet positioned slightly wider than your hips
- Make sure you push your knees against the band, this helps keep the knee strong and stable, you should feel your bottom working with this exercise, I love this workout!
- Add a shoulder press on the second part of your leg workout.
- Make sure you keep your chest open and do not drop your chest forward in your squat
- Repeat the video two to three times
Standing Glute Workout
Side Abduction - 1 set of 10
Single Leg Bend - 1 set of 5/10
Hip Circles - 1 set of 10
Teaching Points
- Stand on a block or a book, keep feet and hips level
- Toes and shoulders facing forward
- You should feel the glute muscles in the standing leg and in the side raised leg
- Two single leg squats - make sure your knee is level with second toe
- Three hip circles - circle your leg in the diameter of a football
Back Mobility (Seated Position)
Seated Roll Downs 1 set 3/5 reps (Hamstring stretch)
Rotations - 1 Set 3/5 reps
Side Bends - 1 set 3/ 5 reps
Teaching Points
- Seated roll downs, use a block or book to sit on to taking the pressure off your lower back
- Rotational twist, keep your shoulders back and down
- Side bends, keeping length through the spine
These are Great exercises to do as a warm up before a workout or just use for a morning movement wake up, especially good if you feel tightness in your back.
Strengthening Core
Leg Slides – Single - Beginner level
Arm & Leg Slides – Alternate - Beginner level
Knee Fold - Alternate leg arm extension - Intermediate level
Single Leg - Double arm extension
Advanced - Double leg and arm extension
Sit-Up - Double leg & arm extension
Start your exercises with an understanding of where your pelvis and shoulders should be.
Scoop the pelvis slightly under, engage your lower abdominals while maintaining a neutral spine
If the pelvis moves forward your legs are trying to dominate the exercise, you need to stick to the correct posture otherwise your legs will extend away from the correct position.
Think about your technique while in hold during the exercises.
Breath in to start, exhale on the extension and inhale on the return.
Choose your level and build on it every couple of weeks.
Standing Spine
Area - Next to a wall
Lower Back Imprints - Wall 1 set 5
Roll Downs - Stand 6 inches away from wall
Cat Stretch - 1 set 4/5
Side Stretch - 5 each side
These are great exercise to Increase movement in the spine, exhale into the forward roll downs to protect the back, you will be able to feel each vertebrae on the way down and on the way up.
These are great morning exercises to wake you up!
Side Planks
Plank - 30 seconds
Side Plank - Side bends - 3/5 Reps
Rotation Twist - 3/5 Reps
Forward Stretch - 3/5 Reps
Teaching Points
- Plank position
- Stabilise right shoulder and turn onto right elbow and right knee
- Straighten left leg pushing foot into the floor, keeping hips high, exhale when moving into the side bends and activate your core
Try to relax in this exercise don’t forget to breathe, listen to your body if it feels to much then try a different video clip (build up the core exercises)
Advanced Core Strength
Plank - 30 seconds 2/3 times
Side Plank - Side bend 3/5 Reps
Rotation Twist - 3/5 Reps
Forward Stretch - 3/5 Reps
Teaching Points
- Start in plank position
- Keep feet slightly apart, hands under shoulders
- Stabilise right shoulder and turn onto right hand keeping your hips elevated
- Exhale on the side bends activate core
Try to relax in this exercise and don’t forget to breathe.
Listen to your body, if it feels to much try one rep of each, if it’s still too much try modification plank and side plank exercise.
Upper Body Workout
Floor Press - 2/3 sets 8/10 reps
Tricep Dips - 2/3 sets 8/10 reps
Forward Tricep Dips - 2/3 sets 8/10 reps
Shoulder Press - 2/3 sets 8/10 reps
Teaching Points
- Weight ranging from 2-8kg
- Three sets of the above taking minimum rest between each exercise
- Sixty seconds, rest between each set
“Sarah has extraordinary skill in understanding each different member of her classes, above all in getting them to position their limbs in the correct position to maximise the benefit of each exercise and every action. The result is that after an hour of her training one always actually genuinely feels hugely better all over.”
Regular Classes
Sarah is located at Danesfield spa in Medmenham & Phillis Court in Henley on Thames.
Sarah offers small group training at the Danesfield spa if you choose to go on a spa day with friends or family.
Also look at Sarah’s time table in and around the local area.
Sarah’s goal is to create a training program to suit everyone’s needs. Just simply pick a fitness clip in the comfort of your own home or come to one of Sarah’s classes.
Each one of Sarah’s classes are focused, fun and never repetitive. She Knows exactly how far to push you and how important it is to train correctly to gain the results you want. You genuinely feel better for it!
Sarah uses weights, bands, balls, pilates rings, TRX and kettlebells.
Look at the free fitness clips to help get you started.
There will be more fitness videos to come in the future.
Tuesday 9:15 AM
Pilates Beginner To Advance Levels Welcome
Medmenham Village Hall SL7 2HG
Reformer classes at Studio One in Nuffield
Monday:
10:40 a.m. and 11:45 a.m. Intermediate level Reformer.
Wednesday:
8:30 a.m. and 9:30 a.m.Full body strength Reformer .
Thursday:
11:15 a.m., 12:30 p.m., Stretch and core Reformer
6:00 pm, Advanced Reformer
Friday:
11:00 a.m. Rehabilitation.
For more information, please contact me at sarahlasenby@binternet.com.
“I have been having Pilates and strength sessions with Sarah for 8 years. In 2015 I had spinal surgery and she was instrumental in getting back on track. Without those sessions, my recovery wouldn’t have been as quick or successful. The strength of my core was a significant factor in my recovery. I now rely on Sarah keeping me strong and fit. You’re the best Sarah!!”
About
Sarah Lasenby
Qualified, advanced Fitness and pilates Instructor.
Qualifications and Insurance held are nationally and internationally recognised with accredited bodies.
Sarah has been in the fitness industry for over 20 years and has a wealth of experience in the following areas; Pilates, Personal Training, Yoga & Aqua.
Specialising in re habilitation from injuries.
Sarah’s experience is vast and ranges from teaching school aged rowing squads, to groups who are over the age of 70.
Each one of Sarah’s classes are Focused, fun and Never repetitive . She Knows exactly how far to push you . She is passionate and believes importantly to train Correctly to gain the results and genuinely feel better for it.
Pilates courses in Marlow & surrounding areas of Buckinghamshire, Oxfordshire.
Sarah’s qualifications
- Pilates level 3 in beginner intermediate to Advanced Pilates
- Prenatal and postnatal care
- Free style fitness Yoga
- Gym & Personal trainer trained at the wales institute of sport
“I have been to Sarah’s classes for several years now on a weekly basis. With both my knees replaced and wanting to retain a certain level of fitness and joint suppleness, I have found her classes have helped enormously. Sarah is very empathetic to my limited movement and always advises accordingly.”
Get in Touch
As part of my continuing effort to improve my sessions, I rely on feedback so that a high standard can be maintained at all times.
I also welcome suggestions on how I can improve.
I also need to know when you are not happy with the service you have received.
I appreciate you taking the time to let me know what you think.
Your comments are important to me. They help to improve my services to make sure I am meeting your needs.
I have attended Sarah’s classes for many years and have always been impressed by the way she continues to keep the classes interesting - you never know what is coming from one week to the next so you never get bored. Her wonderfully warm and sparkling personality shines through - a true tonic on the occasional days when you walk in feeling miserable!! Sarah always lifts my spirits. However, it has been working with Sarah on a one to one basis over the past few years after a shoulder injury that has made me appreciate what a special trainer she is. Her knowledge of the musco/skeletal system is excellent and she continues to learn and deepen her own understanding of the human body so as she can best help her clients. My shoulder strength and flexibility would not be what it is today without Sarah’s finely tuned training.