Class Descriptions

bbodysmart services and class descriptions

Pilates Training

Pilates is the ultimate in core training and is available at Bbodysmart on a 1 to 1 basis, or more cost affective small group Reformer sessions, or as studio matwork classes.

Unique to Greater Manchester our newly developed studio heralds several Pilates Reformer/Cadillac beds, a wall unit, a half barrel and combo chair as well as the latest in core training equipment.

Results you gain from the Pilates Reformer bed include rehabilitation from injuries and trauma including knees, hip and back problems, postural correction, core activation, improved abdominal strength and flexibility. The bed utilises the correct muscle groups to ensure fast results.

With hundreds of exercises, beginners and experienced clients will benefit from the non impact workout that’s friendly to the joints.. Here are the top reasons why we should all be doing Pilates.

  1. Pilates is great for improving posture and gaining correct spinal alignment.
  2. It is proven to develop flexibility in the joints and suppleness in the muscles.
  3. Gain muscular strength and stamina without adding bulk.
  4. Improves balance and co-ordination.
  5. Helps prevent osteoporosis.
  6. Helps beat stress and helps trigger natural sleep responses.
  7. Relief from back pain and helps aid recovery after injury.
  8. Developing core strength during pregnancy makes the birth easier and keeps posture upright

Here are some of the classes we do at BBodySmart, for more information please look at our time table or contact us to book onto classes go to Studio Times and in the drop down box click on new registrations

MAT WORK PILATES

Pilates targets the deep postural muscles, building strength from the inside out, rebalancing the body and bringing it into correct alignment. It helps reshape your body, achieving the perfect balance between strength and flexibility, and is a fabulous way to relieve stress and tension as well as conquering back pain or injury. Visit us and discover the difference for yourself: Small class sizes, plenty of individual attention and highly trained teachers as well as a warm and welcoming environment and a beautiful studio.

REFORMER CLASSES

These sessions are a great cost effective way of toning, shaping and improving your core strength and flexibility. Each training day will involve a circuit of core and flexibility training exercises using our 6 Reformer beds. The aim of the course is to make the ultimate core, stretch and postural exercises affordable to everyone by training in groups of up to 6 people only.

Our Group Reformer courses run for each calendar month. There a maximum of 6 people in each group. We have a membership available for this option which also includes studio classes.

YOGA FIT/YOGALATES/STRETCH CLASSES

These classes are designed to improve your flexibility by combining the salutations of yoga and the stretching exercises of yoga and the core moves of Pilates, clients say it’s the best night’s sleep of the week.

SPIN

1. Burn Calories

I actually wasn’t fond of Spinning when I started back in 2000, because it was hard on my legs. However, as I began to get accustomed to the training and saw some weight loss and muscle definition appear I was hooked. A Spinning Class can burn on average 500 calories. Even at challenging levels other cardio equipment couldn’t burn that many calories in such a short time.

2. Improve Cardiovascular Health

Spinning can be performed as an anaerobic exercise, pulling energy from reserves and building up muscular endurance over an extended period of time. However, there are also aerobic benefits. Spinning® Classes include both endurance and cardiovascular training.

Heart health is an obvious benefit, as is lung capacity. As we work harder we will learn to work on controlled breathing, as well. This may help with anxiety and help lower the heart rate when in a situation where physical exertion begins to take the breath away.

3. Progress at Your Own Pace

If someone prefers to pedal a little slower they can’t fall behind the rest of the Class, and they won’t feel out of place for not knowing an Aerobics or Step Routine. No one knows what level anyone else is working at, and they are free to progress at their own pace.

4. Experience How Time Flies

On a Spinning Class, the challenge is constantly changing. As you work through each level you tend to lose track of time. Using language and visualization techniques, Spinning® Instructors can create positive mental distraction and time passes like seconds. Riders can literally close their eyes on the bike and think.

5. Enjoy an Effective, Low Impact Workout

I have several friends who avoid the treadmill, elliptical, and stair stepper because of the traumatic impact on their knees or feet. Spinning keeps the pressure off your knees and feet. You are able to work out hard on a Spinner® Bike without hurting your knees and feet. It is also a good workout for those who cannot use the treadmill or elliptical because of arthritis. I have friends who are able to join a Spinning® Class who simply cannot stand the pain of high impact cardiovascular workouts. Indeed at the moment, I am using my Spinning® Classes to actually re-rehabilitate an injury I recently acquired to my Medial Collateral Ligament caused by a bad fall whilst skiing. By keeping my knees symmetrically tracking with the cranks, there is no discomfort and I’m actually strengthening the area around the injury.

6. Achieve Toned, Shapely Legs

It will not take long for your efforts on a Spinner bike to show up as weight loss, but there is another great benefit to Spinning. Spinning uses large muscle groups in your legs. It does not take long before your thighs, hamstrings, and calves begin to take shape. Three Spinning Classes a week will make a difference in the shapely appearance of your legs.

7. Lower Your Body’s Workout Breaking Point

As you learn to work harder on the Spinner Bike you will begin to find that the breaking point, at which you begin to feel the workout, will become lower the harder you work. The benefit is that once you reach a breaking point and work through it, you get the natural endorphin kick that most athletes enjoy.

The great thing about working your body into this kind of shape is that you feel better without the use of drugs. You feel better throughout the day following a Spinning Class and you have more energy. You are simply training your body to work more efficiently.

8. Get a Great Abdominal workout

Spinning Instructors should always cue reminders about technique and posture. Correct posture is important to working the right muscle groups. In addition to the major leg muscles worked during a Spinning® Class, the abdominal muscles get a workout, as well.

As you ride, unlike racing a bike on the road, you get an upper body rhythm going that helps you keep your leg rhythm. The movement from a slightly bent position and side to side works both the central abdominal muscles and those along the side of your abdomens. This is a technique known as rhythm release.

You may not see immediate results of your abdominal work, but over time you will feel your entire body begin to tone up, including your abdominal.

9. Have Fun Riding Together

Regardless of your fitness level, riding Spinner bikes keep everyone together. This goes beyond sitting in the same Spinning Class, but each individual works equally as hard at their own level. It is amazing how you can feed off the energy of other riders when you begin to fatigue and start thinking you might want to quit.

Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who rides can reach their goals.

10. Build Your Mental Strength

I’ve found Spinning does two things mentally. First, the warm up and cooldown are great ways to relax. Before and after putting your body through a strenuous Spinning Class you can close your eyes, work just a little, and allow the physical exertion to become a catharsis for releasing pent-up emotions.

Spinning also builds mental strength. When you ride, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times, work up the hill climbs and ride through the endurance training. Self-discipline of the mind gained from Spinning can be applied to all areas of life. It is most beneficial in areas of self-control and confidence. Spinning really does help to develop a positive, “can do” attitude.

 

HIIT

30min sessions combining strength and cardio exercises 30secs of a Pilates move and 30sec of a body weight cardio exercise with a 10sec rest in-between, fantastic for fat burning and body strength aimed at all fitness levels

REBOUNDERS

The most fun you will ever have working out. 30mins of rebounding is equivalent to an hour’s cardio training. It engages the whole body and strengthens and builds bone density while burning fat, reduces cellulite and and just makes you smile.

SUSPENSION TRAINING

Strength training that uses a system of ropes called a "suspension trainer" to allow the user to work against their own body weight. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously.[1] Suspension training develops physical strength while using functional movements and dynamic positions [2]

BURN IT UP

Short sharp sweat and to the point 7 rounds of 2min high intensity cardio followed by a 1 min rest proven to burn body fat up to 8 hrs after training how good is that.

ALL SORTS OF BALLS

Pilates based core ball exercises using a variety of stability balls from the big ones to the weighted ones.

METABOLIC TRAINING

The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.

FYI, your metabolism (aka metabolic rate) is how many calories your body burns at rest.

Metabolic Training Benefits

Below are just a few of the benefits of a metabolic style of training:

Metabolic Training Benefit #1: Improved cardiovascular capacity

Metabolic Training Benefit #2: Improved hormonal profile

Several studies have shown that hormones that promote “lipolysis” (the technical term for fat loss) increase as a results of high intensity strength training. I don’t want to bore you with all the studies, but strength training in general has been shown to help improve hormonal profile, and metabolic training is debatably the best type of strength training to elicit the most powerful hormonal response.

Metabolic Training Benefit #3: Serious calorie burn

While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories. The calorie burn during a workout is easily around 500 calories for a 30 minute workout, but it also increases metabolic rate from anywhere between 10% to 25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to even 72 hours. This equates to hundreds of extra calories, which over the course of a few workouts can become significant.

Ballet Barre Work

Classes begin with a warm up focusing on postural strength and alignment, followed by a series of upper body exercises using light weights. The ballet barre is used to sculpt the lower body, abs and for flexibility training.

BOXING

The workout uses the entire body. Cardiovascularly you burn more calories in an hour than using a stairclimber. You use your whole body your arms, your legs and the time flies as you work on body movement, agility and momentum. Correct technique takes practice and good instruction. Soon you'll become more comfortable with the punches enabling you to punch faster and burn even more calories. If you stick with a boxing workout you'll get cut, you'll get definition, but you won't gain bulk. Boxing pulls all the pieces together. Hitting the bag can be a release for your aggression and anger, and it's a phenomenal workout. Best of all, it's fun and relatively inexpensive. So don't just sit there - get your gloves on!

To book onto classes go to Studio Times and in the drop down box click on new registrations

1 to 1 sessions are available as a membership , in blocks of 10 sessions or pay as you go options

Contact Denise on 07830974670 or email denise@bbodysmart.co.uk

 

Bike Fit

Suitable for an amateur to professional road biker.
The fit will highlight a clients musculoskeletal imbalances and potential injury risk via observations and muscle testing; advice will then be given on the rehabilitation / correction of these imbalances/risks.
The rider will then be observed on the bike before the bike and the riders cleats are then adjusted with a view to maximising the clients comfort on the bike and minimise injury and discomfort.
The bikefit will be priced at £60 for an hour and a half.
All equipment needed is provided however riders may prefer to bring their own turbo trainer for quick set up and ease.

 

Rehabilitation and Therapy

Our specialists here at Bbodysmart offer a range of services for injury rehabilitation.

These include:-

Swedish Massage

the most commonly used form of classical Western massage, generally performed in the direction of the heart, sometimes with active or passive movement of the joints. It is used especially for relaxation, relief of muscular tension, and improvement of circulation and range of motion.

Sports Massage

The prime purpose of sports massage therapy is to help alleviate the stress and tension which builds up in the body’s soft tissues during physical activity. Where minor injuries and lesions occur, due to overexertion and/or overuse, massage can break them down quickly and effectively. Above all, it can help prevent those niggling injuries that so often get in the way of performance and achievement, whether one is an athlete, ardent keep-fitter or a once a week jogger.

Remedial Massage

Remedial massage is based on the fact that soft tissue (muscles, tendons, ligaments and fascia) respond to touch. Most pain is myofascial (soft tissue) in origin. Trigger points (sensitive points in muscles, which radiate or refer pain to various parts of the body) can mimic many conditions. Muscles not only move our joints, they stabilise them, and they provide armour for the internal organs, minor problems with these functions cause more pain than most people realise. Most headaches originate in the muscles of the neck and head. Much of the pain of such conditions as angina comes from the hypercontraction of the chest muscles. Much abdominal and pelvic pain can be caused by trigger points in the abdominal and pelvic muscles. Low back pain and sciatic pain are far more likely to originate in muscles than in vertebral disc problems.

Acupuncture 

Acupuncture is one of the main forms of treatment in traditional Chinese medicine. It involves the use of sharp, thin needles that areinserted in the body at very specific points. This process isbelieved to adjust and alter the body’s energy flow into healthier patterns, and is used to treat a wide variety of illnesses and health conditions.

Reflexology

Reflexology is a deeply relaxing complementary therapy which uses the feet to treat the whole body. The treatment involves massage and specialized thumb and finger techniques to stimulate specific reflex points on both feet. The feet represent a map of the body, the right foot corresponding to the right side of the body and the left foot corresponding to the left side of the body.

Everybody can benefit from this natural, non-invasive therapy. It can be used either as a one-off relaxation treatment or on a regular basis in order to target specific health conditions.

Indian Head Massage

Wonderfully relaxing, Indian head massage is based on the ayurvedic system of healing which has been practiced in India for over a thousand years. It involves a massage to the head, face, upper back, shoulders, arms and hands that relieves tension in the muscles; it can be relaxing, stimulating and invigorating.

Reiki

Reiki is a gentle, yet powerful form of healing and the benefits are felt on all levels. As a natural healing system, it can benefit everyone, from young babies to adults and is a safe, non-invasive treatment. It can be used alongside other complementary therapies or conventional medicine.

Top 10 reasons to get a massage:

 

· Stimulate and Detoxify the Body: The lymph system is the body's natural defense against toxins and impurities. Massage Therapy stimulates the flow of toxic waste from the muscles, organs and tissues for improved health and digestion.

 

· Relax Muscle Tension and Improve Flexibility:  Massage Therapy stimulates blood circulation increasing oxygen and nutrient flow to connective tissue and muscles.  This helps remove adhesion’s in the muscles as well as lubricate joints for increased flexibility.

 

· Recover From Injury Faster:  Massage Therapy can break up scar tissue for more efficient movement. It can improve functional abilities and range of motion.

 

· Improve Posture:  Massage Therapy can improve posture by helping to train muscles to be in the right position allowing for better support to our structure.

·

· Prevent Injury or Illness:  Tense muscles tighten and pull the body out of alignment and restrict circulation.  Regular Massage Therapy can increase circulation and relax the body  to prevent chronic conditions from taking hold.

 

· Enhance and Maintain Good Health:  Massage Therapy is to the human body what a tune up is to a car.  It helps to reduce heart rate, lowers blood pressure and strengthens immunity by boosting lymphocytes.

 

· Improves Attitude and Increases Alertness: You can’t help but feel good after a  massage leading to a more positive disposition.  Massage Therapy also stimulates brain wave activity.

 

· Relieves Pain:  Massage Therapy helps block the nervous systems pain receptors and increases blood flow to the muscles.  It can increase mobility to the joints to help reduces arthritis pain, ease the pain of migraines, pregnancy, cancer and fibromyalgia.

 

· Reduces Stress:  Massage Therapy calms the body and relaxes the mind helping to reduce stress by lowering cortisol levels.  Considering the detrimental effect of stress on your body, this can lead to a major difference in your overall well being.

 

· It Feels Wonderful:  Any one who has had a massage can attest that you feel like a new person afterwards.  In addition to all the health benefits listed above Massage Therapy boosts endorphins, the same hormone associated with a runners high.  If you have never had a professional massage, now is the time to try!

 

"A body free from nervous tension and fatigue is the ideal shelter provided by nature for housing a well balanced mind, fully capable of successfully meeting all the complex problems of modern living" Joseph Pilates