Reformer Pilates

Our reformer pilates classes are conducted in small groups at our boutique reformer studio, renowned for its spectacular views of the Herefordshire countryside.

  • Reformer pilates encompasses the core principles of traditional pilates in the form of a specialised machine. The reformer machine consists of a sliding carriage, springs, pulleys and straps, all working in harmony to provide a full-body workout.

  • Designed to provide resistance and support, the reformer machine allows the user to practice controlled movement, emphasising core strength, flexibility and balance.

  • "I can still remember the first time I used the reformer myself - it really is the best way to strengthen your core in a dynamic three dimensional way that demands your entire attention.
    The reformer is perfect for me to observe you clearly as you exercise on the reformer bed.
    This really is one of the most diverse pieces of equipment and I adore teaching classic, contemporary and athletic moves.
    Everyone can use a reformer - it may sound a cliché but my clients often remark how time flies during the class!”

    - Emma

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Mat Pilates

Let’s get grounded together! Our much-loved community classes are centred around mat pilates, carried out in an inclusive and motivational group setting.

  • Mat Pilates uses your own body weight standing and on a mat to practice the repertoire. Beginner friendly and taught with precise instruction.

  • Known for building muscular strength, endurance and flexibility, the low-impact controlled movements make it accessible to all experience levels.

  • “The beauty of mat pilates is that you can do it anywhere, whether that be at a class, at home, or perhaps on holiday! There is something incredible liberating about the simplicity of mat pilates and I passionately teach my clients about all of its variations. Ultimately, your body is the best equipment for mat pilates - in this way it’s suited to any experience level.”

    - Emma

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Strength Training

No cardio, just controlled, mindful movement. Opt for strength training classes conducted in small groups or book a 1:1 personal training session.

  • Strength training encompasses building strength using both your own body weight and by lifting weights.

  • Strength training doesn’t involve cardio - just controlled, mindful movement which supports with increasing bone loading, core strength, muscle tone, mental resilience and overall fitness.

  • "I believe that strength training should not be driven by ego or fear, especially for beginners. After talking to many of my clients I was so aware that not enough of my community were integrating strength training into their weekly exercise regime - and it became evident that they didn’t feel confident enough to start lifting weights. Therefore, I ease my clients into starting weekly strength classes.
    I know personally as a woman in her 40’s how essential strength is, both physically and mentally, which is why it’s important to me to empower my clients to start lifting weights.
    All you need is a pair of dumbbells and a theraband - or come and enrol at my bespoke home gym for a 1:1 session.”

    - Emma

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Pelvic Floor Training

Pelvic floor training consists of dynamic functional exercises, understanding the application of diaphragmatic breathing, utilising specific pilates and strength training exercises to strengthen the pelvic floor.

  • Pelvic floor training starts with strengthening the pelvic floor muscles with kegal exercises as well as strengthening the hammock and sphincter muscles.
    The pelvic floor is powerful, not passive. It’s capable of adapting to the demands of life and intelligently integrating with other parts of the body.
    At Nourished You, we take a modern dynamic approach to pelvic floor training, teaching you the art of diaphragmatic breath to condition the pelvic floor muscles as well as functional exercises to optimise pelvic floor health - supporting your pelvic floor to adapt when jumping, coughing and running amongst other daily movements.

  • The pelvic floor can become weakened by pregnancy, childbirth and aging, and the associated side effects of a weakened pelvic floor can be both embarrassing, and at times life altering - we hope to bring like-minded women together to tackle their pelvic floor health.

  • “I have studied pelvic floor biomechanics extensively. Years ago, when I first began teaching females, they did not wish to discuss their pelvic floor health - it was a quiet whisper about needing run to the loo pre-class and nervously laughing about any female health concerns. Times have changed and deservedly so.
    I create a safe space at my studio and openly discuss the benefits of strengthening your pelvic floor. The modern day approach to training the pelvic floor has far more focus on you dynamically loading your pelvic floor rather than trying to rely just on Zip ’n Lift.
    I believe the pelvic floor is a three dimensional integrated system that we can strengthen with movement. What’s more, pilates and strength training are perfect formulas to teach you how to incorporate pelvic floor training.”

    - Emma

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Lower Back Fascia Training

We integrate the release of lower back fascia into our pilates and strength training classes since many of our clients choose pilates due to experiencing back pain.

  • Lower back fascia is closely linked to spinal health, which when reducing in elasticity becomes a source of back pain and restricts overall movement.

  • We integrate the release of lower back fascia into our pilates and strength training classes since many of our clients choose pilates due to experiencing back pain. Our clients experience a reduction in pain and stiffness as well as improved core and spinal mobility.

  • “Lower back fascia training is integrated into our pilates warm ups - I’ll teach you exercises to keep your fascia hydrated, how to allow the backline of your body fascial chain to move with ease plus integrating Franklin Method massage balls to create immediate upgrades in your lower back. Safe, accessible and easy to follow.”

    - Emma

MFA Joint Mobility

The MFA Joint Mobility principles are integrated with pilates movement, leading to the ability to move joints through their full range of motion.

  • MFA Joint Mobility is a qualification from the Mobility Fitness Academy (MFA) which is centred around improving joint flexibility and mobility. A reduction in joint mobility is often linked to stiffness caused by immobility, arthritis and injuries.

  • The qualification supports instructors in understanding both the causes and how to address limitations in mobility. Particularly useful for maintaining the practice of regular exercise and injury prevention. The MFA Joint Mobility principles are integrated with pilates movement, leading to the ability to move joints through their full range of motion.

  • “Want to do pilates or strength training yet your joints present limitations? Using a scientific MFA Mobility formula allows me firstly to address your joints and assess your range of movement. The programme then provides safe exercises to strengthen and enhance flexibility. I myself have used this method on my body after a shoulder injury with incredible results.”

    - Emma

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Bio Mechanics

The application of biomechanical principles allows instructors to understand movement, correct imbalances and adapt exercises from one individual to the next.

  • Biomechanics is the scientific study of movement , centred around joint health, muscle function and alignment.

  • The application of biomechanical principles allows instructors to understand movement, correct imbalances and adapt exercises from one individual to the next. A truly results-driven practice which leads to an increase in body awareness.

  • “I utilise Franklin Method within all my teaching formulas - a curation of biomechanics is carefully and safely used alongside my formulas at sessions tailored to your body’s needs.”

    - Emma

The Franklin Method

The Franklin Method is a ground-breaking training technique which utilises imagery, anatomical embodiment and education - all in which leading to a positive shift both physically and mentally.

  • The Franklin Method is a ground-breaking training technique which utilises exercises, imagery, anatomical embodiment and education - all in which leading to a positive shift both physically and mentally.

  • Discover improved function, balance, coordination and strength in your body, as well as a release in tension - this method supports with finding true balance between body and mind.

  • “The Franklin Method has truly revolutionised my teaching and mindset in life. I can only describe it as a ground-breaking training technique to help you unlock your body’s full potential based on neurocognitive imagination. It really is the missing link to my teaching.”

    - Emma

Menopause & Movement

Our methods tackle the changes in our bodies and minds that take place during the perimenopause and menopause. Including a reduction in bone density, frequent urination and fluctuating moods.

  • Due to a decrease in hormones, many women can suffer from negative side effects during the perimenopause and menopause, both physical and mental. In response, we integrate our in-depth knowledge of the menopause into our methods at Nourished You.

  • Our methods tackle the changes in our bodies and minds that take place during the perimenopause and menopause. Welcome to a safe space to discuss the changes & options available whilst sharing our experiences.

    We address exercises that support bone density, balance, metabolism & mood.

    We integrate Pelvic floor exercises to support continence, rehabilitating after hysterectomy / prolapse.

    We can signpost you to local menopause experts.

    Together we can walk through this chapter stronger. We uplift you to tackle and overcome this challenging phase in life.

  • “I am so proud to have qualified in The Menopause Movement course. I believe that only in recent years has there been an awakening in talking about menopause in relation to exercise. I can bring my knowledge to support you in my classes and private 1:1 sessions.”

    - Emma