by area: AllBalhamSt MargaretsQueens Park

Queens Park

One of the things that you have told us, is that you love it when we try out new class types.
We would like to offer some form of Adult Ballet Class as this is a fantastic form of exercise so we will be running a Trial Workshop on Thursday.
The class will be run by Bridget and we will be looking for feedback afterwards as to whether this is something that you might like to see on the timetable.
Ballet classes and Barre workouts are excellent forms of exercise and no dance experience or proficiency is required. Upper body strength, core strength, improved flexibility and posture are just some of the benefits that you can expect.
Why not come along and tell us what you think?

Having time for yourself is a rare thing when you become a mummy! With little ones in your life, simple things like having a shower (or dare we say it – going to the toilet!) can become huge luxuries. So having some time for yourself to exercise probably gets pushed to the bottom of the list of priorities – if it makes it on the list at all! Your fitness however, doesn’t have to be (and shouldn’t be) something you compromise on.

Movers & Shapers in Queen’s Park recently underwent a revamp and launched an exciting new timetable of classes. The new focus at the boutique studio is not just about providing a fantastic fitness experience for pregnant women or those with babies or pre-schoolers; but also to create a safe fitness hub where mums can make local friends, have some ‘guilt free’ time for themselves and boost their wellbeing, both mentally and physically. The studio manager Charlotte has been a Pilates instructor for many years and is passionate about helping women work on their posture and core muscles during pregnancy and/or post-natally.

Fitting in time to exercise as a mum is not only hugely beneficial for re-strengthening your core muscles (which in turn can help with back issues and posture) but is also vital to nurturing your mental health. Exercising can also boost energy levels, and when you’re sleep deprived that can only be a good thing!

The classes are relaxed and friendly aimed at getting you back into shape and increase your fitness during pregnancy or after having your baby. Movers & Shapers now offer safe and effective Pre & Post-natal specific classes targeting those problem areas whilst also reconditioning your core and pelvic floor and the best part… baby comes too!!! Bring your bundle of joy along in their buggy, car seat or use one of Movers & Shapers special baby seats. If he/she decides they need a feed or sleep mid class – don’t worry – you can stop what you’re doing, see to your little one and carry on. You’ll be amongst other mums and within a safe, warm setting.

Whatever your pre & postnatal stage, or even if you’ve been a mum a while now and just want to get fit and make some friends, Movers & Shapers in Queen’s Park has a small group class that will suit your needs and will be delivered by one of their qualified trainers. So give yourself a break from playgroup sing songs or coffee shop catch ups and do something different that really puts your fitness back on that list of priorities.

“You've probably heard me say it a million times, but protein and healthy fats are the key to maintaining steady blood sugar, keeping your energy levels up and helping you make healthier food choices as we head into Autumn." says Nutrition & Health coach Abi

"Which makes these sesame peanut power balls the perfect snack. I suggest making a double batch as they disappear pretty quickly in my house!”

Sesame Peanut Power Balls

Makes approx 16 balls


  • 200g sesame seeds
  • 200g peanut butter (Note 1)
  • 1/4 cup ground flaxseed
  • 1/2 cup unsweetened desiccated coconut 
  • 1/4 cup unsweetened cranberries (Note 2)
  • 3 tbsp raw honey


1   Great nut butter brands are Meridian and Biona. They contain only nuts, without any palm oil, added salt or sugars.

2   If they’re sweetened try for those sweetened with apple juice.


  • Pop everything into a bowl and mix together well
  • Roll into balls and pop into the fridge to set

It couldn't be easier!


Despite the name, you don’t necessarily have to have had a sports related injury to receive a sports massage.

The idea of sports massage therapy is that it helps flush away toxins and realign muscle fibres. The aches that we feel in muscles come from tiny micro tears. "Tears?!" I hear you exclaim… well these imperfections can be beneficial if dealt with in the right way.  Muscles build by repairing this damage after they form. The body naturally doesn’t want to waste energy repairing that tear again so each time the repair should be stronger.

This can be advantageous for a number of individuals who have worked their muscles hard from an activity; say during your FastTone sessin on the Power Plates. However it can also occur in the tightness you feel in your shoulders after spending a long day at your desk. These muscles are repeatedly being used, every day, to create the same posture. They then build to become stronger within this position but if your posture is poor they could be forming in an inefficient way. It is important to break this cycle of muscle fibre strengthening and therefore tension to reduce the stiffness that can build. This is where massage comes in, if we keep those muscle fibres aligned it means that the repair of tears can happen faster and more efficiently.

Unlike holistic or beauty massage therapy which is designed more to relieve emotional stress, sports massage works on specific muscle groups to allow stretch and aid repair. It is a more active form of treatment that often involves the patient working with the therapist during a treatment whether this be by gentle resisted stretches to create a deeper muscle release or by performing gentle movements before and after treatment in order to gain further postural information to tailor treatment specific to the individual.

Does it work?

There are many factors that affect this and one individual massage is unlikely to mean the end of that repeated shoulder tension however sports massage has been proven to reduce the effect on delayed onset muscle soreness and swelling after exercise by 30%. (Journal of Athletic Training).

It can also be beneficial in preventing further problems before they manifest. Like getting the car serviced to ensure it keeps running smoothly.

However, sports massage is not the cure to all problems, it is important to ensure there are no underlying structures, such as ligaments or joints that are causing the muscles to become tight. If the problem doesn’t seem connected with a particular posture or activity then it may be worth seeing another health professional such as an Osteopath as they are qualified primary healthcare practitioners and therefore able to provide you with a diagnosis. 

Members and non-members can have a Sports massage at both our St Margarets and Balham studios. For further information on Osteopathy or Sport Massage in St  Margarets please do not hesitate to call Sian, our onsite qualified Sports massage therapist & Osteopath on 0203 143 5051,  or email . For Balham, contact Gemma Hendy, Sports Therapist with Chiropractic By hand on 07847 202365 or

Join our FREE webinar: How to Get Healthy in the Real World, taking place September 7th at 8:30pm. 

Hosted by our in-house nutritionist Abi Manders, you will learn 5 key actions to get your diet back on track - and stay on track, in amongst all the stresses and challenges life throws at you. Which let’s face it, happens every day!

To find out more or to reserve your spot, click here


With various exercises in the 30 minute sessions you don't get bored or used to 'a routine'. I feel so much fitter, healthier and happier in myself.

Clare Lovett, London
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