ZH Pilates & Wellness Club
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Class Descriptions2020-10-26T14:41:45+00:00

Mat Classes

Pilates has become widely popular with the older population as this type of clientele find the softer approach to exercise very appealing, in comparison to other forms of exercise that tend to have more impact upon the body.
A carefully thought out programme could be of extreme benefit and will help to increase bone density. Exercises could be performed standing, or even seated on a chair.
Pilates can also be extremely beneficial for sufferers of arthritis. As Pilates helps to mobilise the joints and develop range of motion, this can relieve stiffness and reduce pain helping to maintain normal joint movements. Modifications such as the use of cushioning under the knees and wrist for some exercises may make the exercise more comfortable for our clients.
The use of small equipment may help to aid body alignment, offer support and control or just to make the positioning a little more comfortable for the client. The use of dyna-bands, small balls, cushions and our thick Pilates mats will all help make your experience more enjoyable. Our Chairs, Stools and Arcs will be always available for those that cannot get up and down from the floor.

Gentle Mat classes are recommended for those mastering proper technique to reap the benefits of group classes. This class is also suitable for those who’ve been inactive, recovering from injury, managing long term pain and conditions or simply preferring to exercise at this level. This series helps participants develop true core strength and stability while heightening mind-body awareness. These components are the building blocks for better posture, balance and movement and you will feel stronger and more flexible.
Props add variety and challenge.

Intermediate Classes establish stamina and through continual movement work every muscle in the body ensuring it is both stretched and strengthened.
This no-nonsense Class is fit for anyone wanting a class designed to keep your body in motion with minimal rest between exercises.
Targeting the muscle means you’ll see tighter tummies, lifted bottoms and longer, leaner muscles.
We use props and equipment to further challenge you and bring variety to class.

Intense Mat Class energise both your body and mind. This fluid and powerful class brings strength & control to the body. This challenging class includes all components of fitness training, the pace and fluidity of the sequences will enhance flexibility and the controlled stationary holds result in improved total body strength. You need to be injury free.

Mat Classes use both the Pilates Mat, as well as small apparatus – balls, bands, rings, hand weights, oval balance pads and foam rollers – to support and challenge you.

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Who is it for?

If you have never tried Pilates and would like to start, perhaps done private lessons but would like to see what it’s like in a class environment, or if you already attend regular classes but would love to learn more about the basics again.

By the end of this workshop, you should have the following knowledge and abilities:

A clear understanding of Pilates fundamentals ABCs; Alignment, Breathing, Centring
Basic knowledge of how the ABC’s connect and strengthen the deep, postural ‘core’ muscles
Basic knowledge of different starting positions of Pilates exercises
Familiarity with targeting specific muscle groups and movement in different directions

The programme has been created from the Zoe Hodgson Pilates Method, Body Control Pilates and APPI Pilates for Beginners.
You can choose to attend one or as many times as you like.

These one and a half hour Masterclasses are run by Lynn Hammond our highly experienced Chartered Physiotherapist and APPI Pilates Instructor.

The workshops are both educational and practical, so do bring a pen and paper and come dressed in something comfortable for mat work.

In each Masterclass, Lynn will help you to have a better understanding of your body- how it’s made up, how it functions and how it moves. She will talk you through some common problems, conditions and injuries that occur and will share her knowledge of current thinking and evidence based treatment.

Should you wish to have more individual advice, support or rehabilitation, including an individualised home Pilates exercise programme, please talk to Lynn at the end to arrange a 1:1 session.

Masterclasses to look out for:

Free your Shoulder Region (including neck or upper back)2019-10-03T12:56:47+01:00

With Lynn Hammond, Chartered Physiotherapist and APPI Pilates Instructor.

Would you like to learn more about your shoulder, perhaps because you are experiencing some difficulties in class or you have a known shoulder condition or injury that you would like to manage better in your Pilates classes. 

In this Rehabilitation Masterclass, we will be exploring the shoulder, in fact the whole shoulder region and surrounding areas, to best understand it’s functions and why and how common problems and injuries occur. 

Pilates is an excellent form of exercise for rehabilitating the shoulder. Lynn will explain how the Pilates fundamentals and specific exercises can be helpful in stabilising, strengthening and moving your shoulder region. With a new level of understanding, you will be considering your whole body as you go through the exercises and feel more confident about modifying and adapting exercises where necessary.

Ultimately we would hope that you move with greater ease, improve your functioning in everyday life and reduce the recurrence of further injuries.

Should you wish to have more individual advice, support or rehabilitation, including an individualised Pilates home exercise programme, please talk to Lynn at the end to arrange a 

1:1 session.

Support for a Healthier Back2019-10-03T12:57:52+01:00

With Lynn Hammond, Chartered Physiotherapist and APPI Pilates Instructor.

This Rehabilitation Masterclass is for anyone who has a ‘Bad Back’, or who has had problems with their back and wishes to remain healthy.

You have come to the right place because there is some evidence to show that Pilates can reduce repeat episodes by 50% and the most recent NICE guidelines recommend movement and exercise for non specific back pain with or without sciatica.

In this Masterclass, you will gain a greater understanding of your back and hear about some important things that you should know. You will learn how Pilates can make such a difference to some of the more common problems, conditions and injuries that occur.

As you go through a range of Pilates exercises, Lynn will be helping you to become more aware of the movements involved and how they feel for you. Modifications or alternatives are sometimes necessary and these will be discussed and practiced in the session. 

Ultimately we would hope that you move with greater ease, improve your functioning in everyday life and reduce the recurrence of further injuries.

Should you wish to have more individual advice, support or rehabilitation, including an individualised Pilates home exercise programme, please talk to Lynn at the end to arrange a 

1:1 session.

Strengthening Your Bones and Managing Osteoporosis2019-10-03T13:01:14+01:00

You’re in safe hands. This Masterclass is run by Lynn Hammond, Chartered Physiotherapist and APPI Certified Pilates Instructor, who has a wealth of knowledge and experience in the field of osteoporosis. She is a professional member of the Royal Osteoporosis society, keeps up to date with current research and has written patient leaflets about exercise and activity with osteoporosis in Eating Disorders and Pregnancy Associated Osteoporosis.

Evidence shows us that exercise and physical activity are important for our bone health.      In this Masterclass, you will find out how Pilates can help promote your bone strength, benefitting you now and for your future. 

However, despite our best efforts, low bone density, osteoporosis and osteoporotic broken bones do occur in some people, for numerous reasons – including ageing. But don’t despair, instead take action, as help is on hand to help you understand: your bone health, the benefits of Pilates in managing your condition and how to safely and effectively exercise. Modifications and alternative exercises will be shown and practiced, which can be used in your classes where appropriate.

The workshop is both educational (so do bring a pen and paper) and practical (so do come dressed in something comfortable for mat work and don’t worry if this is your first time doing Pilates).

Should you wish to have more individual advice, support or rehabilitation, including an individualised Pilates home exercise programme, please talk to Lynn at the end to arrange a 

1:1 session.

We have created a list of workshops that focus on movements in the golf swing. They are all designed to improve strength, rotation, mobility and flexibility.

Linda Segerstam with over 30 years Golf experience has designed these masterclasses to show you how you can strengthen your smaller muscles around the shoulders, back and knees so you can enjoy playing more golf without stress, injury or fatigue.

Linda worked with the Body Control Pilates team developing their Pilates for Golfers teaching programme. She has been a golfer all her life, has been teaching beginner’s golf for many years. Linda currently provides private lessons to Tour professionals as well as amateur golfers, runs classes at golf clubs, and works with corporations as part of their workplace wellness programmes.

Sam is trained to teach the MBSR programme and runs regular mindfulness-based intervention courses and classes in a public or workplace setting. Sam setup a wellbeing programme at the Medicine Garden in Cobham, offering stress management.

Sam is passionate about helping to eliminate the growing disease of stress in society today and works with families and individuals suffering from the constant busyness and stress of life. She teaches regular mindful parenting courses and developed a wellbeing stress management programme for Nuffield Health, in Surrey. Sam, also offers parent and teacher mindfulness sessions within schools. Sam regularly presents at the national Mindful Living Show in London. Sam adheres to the good practice guidelines for mindfulness-based teachers in the UK.


8 week Mindful Based Stress Reduction Programme MBSR includes Silent Retreat day2020-10-26T14:28:14+00:00
8 week Beginner course Finding Peace in a Frantic World2020-10-26T14:28:27+00:00
Stress and Pain Management, Sleep, Mindful Eating, Communications and Mindful Parenting2020-10-26T14:28:44+00:00
Mindfulness Taster2020-10-26T14:30:36+00:00
We know it is important to keep our bodies fit and healthy but how do we train for a healthy heart and mind?
Do you feel busy, stressed or overwhelmed on a daily basis with little time for you?
Join Sam our experienced Mindfulness Coach at an introductory taster masterclass to find out how mindfulness can support you.
These classes are a chance to try some breath work and hear about the accredited 8 week MBSR (Mindful Based Stress Reduction) wellbeing course. Neuroscience research has shown that regular mindfulness practice can help reduce symptoms of stress, improve our focus, memory function and support our emotional health too. Classes are open to all – come and learn how to stress less and breathe more!
Taster Masterclass 90mins – £15 Sam will contact you to make payment
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