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Want to change your body shape but don't have time for the gym? Want to lose weight but tired of dieting? 2013 sees the launch of a new concept in fitness as Movers & Shapers opens its doors on Balham High Road, just down from Waitrose and a short distance from both Clapham and Wandsworth Commons.

Featuring three fitness zones offering a fantastic mix of 30 minute classes, all in small groups and always led by an expert instructor, this is fitness on your terms. The zones will feature the very latest techniques focused on improving your cardio fitness, core strength, weight loss and general wellbeing.

Whatever your age, lifestyle or fitness level, tell us what body shape you want to achieve and we'll get you there with our trademark 30 minute classes and expert nutritional advice. The studio will be open seven days a week with classes on the hour and half hour throughout the day to fit with your schedule.

movers & shapers at 63 balham high road, london sw12 opens early 2013. register for exclusive opening offers at www.moversandshapers.co.uk/smart
follow our progress as we fit out our new studio at www.twitter.com/moversshapers

What is Movers & Shapers?

Five years ago the first Movers & Shapers opened its doors in London with an innovative approach to helping clients tone, lose weight and increase fitness levels. The company provides convenient 30 minute Instructor-led sessions, sensible nutrition advice and personal health monitoring. No stress, no crash dieting, no tough trips to the gym. Now with seven boutique studios and hundreds of energised clients, Movers & Shapers brings its unique approach to lifestyle exercise and nutrition to Balham.

Ben Margolis, Managing Director, said: "I am delighted to be opening our sixth London location in Balham. This latest incarnation of Movers & Shapers sees the exciting combination of three innovative fitness zones allowing us to offer real flexibility with your 30 minute workouts. The fact that our classes are all instructor led and in small groups will ensure our clients achieve the results that have been the backbone of our success to date."

Press Enquiries & Photography: Ben Margolis on 07989 411 642 or bmargolis@moversandshapers.co.uk

Additional notes

Movers & Shapers is a groundbreaking upscale high street concept for health and fitness services combining fast-track strength training, convenient cardiovascular exercise and sensible nutrition advice to provide a complete and personalised approach to weight loss, toning and fitness.

Developed by some of the industry's leading figures it delivers small group training programmes in convenient 30 minute classes led by expert instructors from eight locations including West Hampstead, Muswell Hill, Barnes, Stanmore, Stratford-upon-Avon, Winchester, Mayfair and now Balham.

Ends. 

Speaking to Vogue this week, Olympic gold medallist Jessica Ennis gives her tips for achieving fabulous abs and a flat stomach...

"Yes, just train for 10 years for a heptathlon! No I think there's a lot you can do - running is really good for the whole body. And anything that uses your core muscles, whether you're in the gym or at home - you can use exercise balls and things like that. I think most people can get the body they want if they train, it's just difficult for some people to fit it in around work."

Here at Movers & Shapers, we'd second that. All our 30 minute workouts have a specific focus on the core and the fact that they are just 30 minues makes a workout easy to fit into your day.  We'd also add that whereas Jess has the support of elite personal trainers to motivate and challenge her, a regular personal trainer is not realistic for most of us. Thath's why we're pioneering small group fitness where all our classes are instructor led and with no more than five participants. That way you get the support and motivation to get results.

Pop into Movers & Shapers and if you're new to exercise, we'll get you started on the road to fab abs and a flat stomach without having to dramatically change your lifestyle. We'll discuss your fitness and body goals and we'll help you achieve them with just two 30 minute visits a week, using the latest technologies including Power Plate and instructor-led exercise classes in small groups. 

Whether you are, or have been, a member of a health club or a gym or have a fitness, body or weight loss goal in mind, we've got a new approach we think you'll like. With us, it's personal attention all the way and a focus on getting you the results you want. More like having a personal trainer but without the expense. Our clients often refer to us as the smart alternative to the gym and with studios across London, Winchester and Stratford-upon-Avon, why not check us out with a free trial session

A major new British study, as reported today by the BBC and the front page of the Daily Mail, proves that starting exercise in your late forties and fifties can cut the risk of heart disease

Stepping up exercise levels in your 50s is likely to cut your chances of suffering a heart attack in later life whilst only two-and-a-half hours of moderate activity a week appears to suppress inflammation in the body which is believed to contribute to heart disease. It means that, even for the middle aged who have been inspired by the exploits of our athletes during the Olympics, it is never too late to exercise and change their future health for the better.

And it is not necessarily only vigorous training or sports that offer these protective benefits, the researchers said. The exercise simply has to raise the heart rate.

The link between exercise and improved heart health is already well-known. But the latest research, a long term study by British Heart Foundation-funded scientists, is the first major study to confirm that the likely mechanism is its anti-inflammatory effects, they said. Middle-aged participants who got off the sofa and became active were found to have lower 'inflammatory markers' in their blood at the end of the ten-year study. Inflammation levels remained lower in those approaching and living in retirement who were physically active compared with those who did relatively little, it found.

Lead study author Dr Mark Hamer, associate professor of epidemiology and public health at University College in London, said: "Our study reveals for the first time the long-term effects of leading an active lifestyle on inflammation and heart disease." He added: "Previous studies looking at how exercise protects the heart have only been carried out for short periods of time."

The people who benefited the most from this study were the ones who remained physically active. Government guidelines recommend adults take aerobic exercise five times a week for 30 minutes or more for maximum health benefits. At the start of the study in the early Nineties, researchers analysed two key inflammatory markers in participants' blood: C-reactive protein (CRP) and interleukin-6 (IL-6). The group was assessed again six and 11 years later, the medical journal Circulation reported.

Physically active participants had lower CRP and IL-6 levels at the outset and the difference stayed stable over time, compared with those who rarely met the exercise guidelines.

Maureen Talbot, senior cardiac nurse at the British Heart Foundation, said: "This research highlights the positive impact changing your exercise habits can have on the future of your heart health – and that it's never too late to re-energise your life. However it's important not to wait until you retire to get off the couch, as being active for life is a great way to keep your heart healthy."

Pop into Movers & Shapers and if you're new to exercise, we'll get you started on the road to fitness by increasing your physical activity without having to dramatically change your lifestyle. We'll discuss your fitness and body goals and we'll help you achieve them with just two 30 minute visits a week, using the latest technologies and instructor-led exercise classes in small groups. No slogging away for hours on your own in the gym, no faddy diets... this is a boutique approach. Personalised, results-driven and with lots of motivation to keep you focused. We'll also track your physical activity both at Movers & Shapers and outside throughout your day using our clever Fitbug gadget and will help you increase it through a carefully managed programme.

Whether you are, of have been, a member of a health club or a gym or have a fitness, body or weight loss goal in mind, we've got a new approach we think you'll like. With us, it's personal attention all the way and a focus on getting you the results you want. More like having a personal trainer but without the expense. Our clients often refer to us as the smart alternative to the gym and with studios across London, Winchester and Stratford-upon-Avon, why not check us out with a free trial session

The Guardian noted the good news last week that if you are one of the 62% of men or 72% of women in the UK who are yet to meet the government's recommended 150 minutes of exercise a week, new research suggests you may not have to.

Fitness has seen a shift towards short but intense workouts, a training concept known as high-intensity interval training, or HIT.

"HIT simply involves alternating high- and low-intensity efforts," says Professor Martin Gibala from the department of kinesiology at McMaster University in Canada. Research has shown a wealth of positive results from the ever-increasing number of studies on HIT: in terms of performance and physiological measures, including aerobic capacity, carbohydrate metabolism and insulin sensitivity.

Our Power Plate classes are fast, effective and complete in under 30 minutes. Exercises focus on building strength, developing balance, flexibility and co-ordination. Each exercise lasts upto 1 minute with rest in between, offering a high intensity but low impact workout. With no more than five people in a class, our instructors ensure you get personalised training for the price of a class.

Professor Gibala first examined the effects of short blasts of effort on fitness in 2005. His subjects, who were active people but not athletes, cycled against high resistance on an exercise bike for 30-second bursts. Each effort was interspersed with four-minutes rest, or easy pedalling, and repeated four to six times, three days a week. Within two weeks, the subjects had doubled the amount of time they could cycle at a pre-set intensity, from 26 to 51 minutes.

But wouldn't a less extreme method of exercise, such as leisurely jogging, offer equal benefits? "If we assess the effect of six weeks of HIT compared with as much as 20 weeks of traditional endurance training, the percentage gain in aerobic capacity is within the exact same range." says Professor Jamie Timmons, chair of ageing biology at the University of Birmingham.

Research at Heriot-Watt University in Edinburgh found that after only two weeks of HIT, sedentary men experienced reductions in both glucose and insulin levels. "Typically, endurance training in this population would have a limited impact on glucose, only reduce insulin somewhat and usually not until after many weeks of training," says Timmons. "HIT training addresses two of the major health benefits of exercise, insulin sensitivity and aerobic capacity, while simultaneously removing the time barrier to exercise."


At Movers & Shapers, you tell us what body shape you want to achieve and we'll get you there with just two 30 minute visits a week, using the latest technologies and instructor-led sessions in small groups. No slogging away for hours on your own, no faddy diets... this is a boutique approach. Personalised, results-driven and with lots of motivation to keep you focused.

Whether you are, of have been, a member of a health club or a gym or have a fitness, body or weight loss goal in mind, we've got a new approach we think you'll like. With us, it's personal attention all the way and a focus on getting you the results you want. Like having a personal trainer but for the price of a class. Our clients often refer to us as the smart alternative to the gym and with studios across London, Winchester and Stratford-upon-Avon, why not check us out with a free trial session

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I’ve tried gyms and personal trainers but this is different. The atmosphere is friendly and the staff very helpful. It’s addictive and not very time consuming. I love it.

Phil P, London N10
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