Class themes

Come and join Ros and Steph on a Mind Your Body day retreat in beautiful Studland on the Isle of Purbecks, Dorset. The day will start with a welcome smoothie shot and then the morning will include a Pilates, and a yoga session with a coffee/tea break in between . Then their will be a delicious lunch prepared by Steph with nutritional support for the day considered .Then a lovely walk or time to relax before an hour of stretching targeting the main muscle groups and then a relaxation / mindfulness session followed by tea and cake before heading home feeling relaxed but energised in both body and mind. If you would like to attend this amazing day then please email me at roscoxpilates@gmail.com to book. The day will start at 9am and finish at 4pm but this can be flexible. The cost will be £85 per person. A deposit of £40 will be required to confirm your place.

Welcome to roscoxpilates class videos. If you would like to supplement your weekly classes with a class you can do at home or use when you are away or during holidays then these video classes are just what you need . Easy to follow videos that you can watch on any device as long as you are connected to the internet. If you would like to start using these videos then you need to set up a £5 a month direct debit with your bank and then I will send you the link to access the videos. You can stop your subscription when you want to and the link will then no longer work. Please contact me for my bank details and then let me know when you have set up payment and I will email you the link so will need your email address.

Here is the link to the video. Hope you enjoy it!! https://www.youtube.com/watch?v=jq47Q4ezP38&feature=youtu.be

https://www.physiotec.org/?do=patient&action=new_load&directAccess=yes&l=7834&userna...

I have posted the 7 neck and back stretches we have been doing in class as well as the back extension series of 4 and the hip stretches. Try and do them as often as you can. A little and often is the key so choose ones you can do throughout the day at work or at home to keep your spine moving and reduce stiffness and discomfort.

https://www.physiotec.org/?do=patient&action=new_load&directAccess=yes&l=7834&userna...

As we all know eating less sugar in our diet is good for our health so here are a few of my favourite recipes for you to try. I hope you enjoy them and help you to bake with different ingredients. Banana and coconut bread . Recipe from Jacqueline Alwill Serves 8 Ingredients: 125ml melted coconut oil 1tsp vanilla extract 4 eggs beaten 3 very ripe bananas mashed 8 medjool dates pitted and chopped 1tsp bicarbonate of soda 65g shredded coconut 135g spelt flour Method: 1 Preheat the oven to 180 degrees C, 350 degrees F ,gas mark 4 and line a 10 cm x 22 cm loaf tin with baking paper. 2 Melt the coconut oil and then add the vanilla,eggs, bananas,dates and bicarbonate of soda and mix well. Then add the coconut and spelt flour and combine well. 3 Pour the mixture into the loaf tin and bake for 45-60 mins until a skewer inserted into the centre comes out clean. 4 Allow to cool for 10 mins and then remove from the tin, slice and enjoy. Plum and almond cake. Recipe by Alex Hely-Hutchinson Serves 12-15 Ingredients 300g unsalted butter at room temperature 150g quinoa flakes (you can get these from the Grape Tree shop in Poole dolphin centre) 150g ground almonds 200ml maple syrup 1tsp vanilla extract 3 medium eggs beaten 6 plums halved and pitted Method: Preheat the oven to 180 degrees C ,350 degrees F, gas mark 4. Grease and line a small brownie tin approx 25 cm x 20 cm Beat together the butter, quinoa flakes, ground almonds, maple syrup and vanilla and combine well. Beat in the eggs one at a time. Pour the batter into the tin and top with the halved plums, cut side up. Press them into the mix so the cut surface is level with the batter. Bake in the oven for 45-50 mins until a skewer come out clean. Leave to cool completely then cut into squares and serve. Beetroot chocolate brownies. Recipe by Belinda Blake Ingredients: 400g beetroot whole washed but not peeled 150g dark organic chocolate 85% cocoa 200g ground almonds 100g walnut pieces roughly chopped 50 g organic cocoa powder sieved 1 1/2 tsp baking powder 1/2 tsp salt 95g sweet freedom or agave 95g Xylitol ( you can get this in the Grape Tree shop in Poole shopping centre or health food shops) 1 tsp vanilla extract 3 medium eggs Method: Pre heat the oven to 160 degrees C ,330 degrees F. Line a brownie tin approx 22 cm x 22 cm with baking paper. Boil the beetroot for about 45 mins until soft. Allow to cool slightly and then peel off the skin and chop into chunks and place in a bowl. Grate the chocolate over the beetroot and allow it to melt. In a separate bowl whisk the eggs, sweet freedom/agave, xylitol and vanilla together. Next place the beetroot and chocolate mix in a food processor and whizz into a puree. Add the ground almonds, baking powder, cocoa, salt and the egg mixture and blend until combined. Fold in the walnut pieces and then pour into the tin. Bake for 30-35 mins. It is ready when the side of the mixture have come away from the sides .A skewer will not come out clean as the mixture is so gooey. But it firms up when it cools. Allow to completely cool before cutting into squares. Lovely served with raspberries. Hope you enjoy these. Happy baking!!

Prepared by: ROS COX Client: ros cox Date: February 21 2017 Notes: Abdominal workout. Choose a level to suit you. Remember to stay in neutral and dont let your abs dome. If you cannot maintain that then choose an easier level. Your programs: Print Size 1. Abdominal Preparation Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent . Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged Action: INHALE and lengthen the back of your neck. EXHALE, slide your ribcage downwards towards your waist to lift your head, neck and shoulders off the mat. Simultaneously, slide your shoulder blades downwards and reach forwards through your fingertips to hover your arms above the mat. INHALE to hold. EXHALE and lower to the mat. Tips: Think of lifting and lowering your body from the ribcage and not the head or neck. Do not allow your lower abdominals to dome. Feel your deep neck flexors working in the front of your neck. STEP 1 STEP 2 Display: video 2. Hundreds Level 5 Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged Action: Float both legs into tabletop one at a time. EXHALE, perform the abdo. prep. to scoop your upper body off the mat. Simultaneously, reach both legs forwards and upwards on a diagonal. Reach forwards through your arms as you pulse them up and down in a small arc of movement. INHALE for 5 pulsing arm movements and EXHALE for five pulsing arm movements. STEP 1 STEP 2 Display: video 3. One leg Stretch Level 3 Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged. Float both legs into tabletop one at a time keeping your pelvis in neutral. Maintain a neutral spine and pelvis throughout the exercise. Feel it in your tummy not your back. Action: INHALE to prepare. EXHALE, reach your left leg forwards and up-wards on a diagonal line. INHALE, fold this leg back into the tabletop position. Repeat alternating legs. keep your lower back and pelvis completely still. As you get stronger send the leg out at a lower angle. STEP 1 STEP 2 Display: video 4. One leg Stretch Level 5 Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged. Float both legs into tabletop one at a time. Float both legs into tabletop one at a time. Action: EXHALE, scoop your upper body into the abdo. prep. position. Repeat as for level 4 maintaining the abdo. prep position. INHALE for two alternating leg and arm movements. EXHALE for two alternating leg and arm movements. Tips: Imagine that the extending leg is reaching forwards to touch a button on the wall in front of the body. Imagine that the back of your pelvis is stuck in a block of cement to prevent it swinging it sideways. When in the abdo. prep. position, keep your eyes focused on your knees. STEP 1 STEP 2 Display: video 5. Double leg stretch Level 3 Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged. Float your legs one at a time into the tabletop position and lift both arms to the ceiling Action: INHALE to prepare EXHALE, lower both arms overhead keeping your legs in table top. . INHALE and circle your arms outwards and downwards finishing with your hands over your shoulders. STEP 1 STEP 2 Display: video 6. Double leg stretch Level 4 Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged. Float your legs one at a time into the tabletop position and lift both arms to the ceiling Action: INHALE to prepare. EXHALE, lower both arms overhead. Simultaneously, reach your left leg forwards and upwards on a diagonal. INHALE, circle your arms outwards and then downwards. Simultaneously, fold the left leg back into tabletop. Repeat alternating legs. STEP 1 STEP 2 Display: video 7. Double Leg Stretch Level 6 Sets: 1 Repetition: 10 Starting position: Supine lie with the arms and legs lifted. INHALE to prepare. EXHALE, lengthen the back of the neck, then slide the shoulder blades and ribcage downwards to lift the upper body in the abdo prep. position EXHALE and extend both legs while simultaneously extending both arms overhead. INHALE and circle the arms back to the starting position as you draw both legs back into tabletop. STEP 1 STEP 2 Display: video 8. Scissors Level 2 Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged. Action.With the abs engaged float one leg up engage the abs further and float the other leg up. Then lower one leg to tap the floor and then return to table top and then the other . Remember to work the abs and keep the back muscles relaxed.Keep the pelvis in neutral and dont let the abs dome. STEP 1 STEP 2 Display: video 9. Scissors Level 5 Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged. Float both legs into tabletop one at a time. Action: EXHALE, lift your upper body into the abdo. prep. position and reach your hands to your ankles. INHALE to prepare. EXHALE, extend one leg towards the ceiling and reach the other leg forwards to hover above the mat. Place your hands at the back of the thigh or calf of the leg closest to you.. Take a short breath in. EXHALE, keeping your legs straight, alternate their position with them passing one another in a near vertical position. Repeat alternating legs. Tips: Imagine balancing a drinks tray on the front of your pelvis to avoid rocking it sideways. Do not allow the abdominal wall to bulge or dome forwards. Imagine that the pelvis is stuck in a block of cement to avoid swinging the pelvis side-ways. STEP 1 STEP 2 Display: video 10. Criss Cross Level 2 Sets: 1 Repetition: 10 Start Position: Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged. Float both legs one at a time into the tabletop position and then connect your legs. Fold the hands one on another and place them at the base of your head for support. Lift your elbows into your peripheral vision. Then scoop your upper body into the abdo. prep. position. Action: INHALE to prepare. EXHALE, reach your right leg forwards and upwards on a diagonal. Simultaneously, reach your right shoulder blade diagonally across towards your left hip, keeping the upper body lifted. Allow your head and neck to follow the diagonal movement of your upper body. Take a short, quick INHALE keeping your upper body lifted. EXHALE, alternate legs and rotate your upper body to the right, reaching your left shoulder blade towards your right hip. Keep the upper body lifted throughout. Repeat alternating legs with rotation of your upper body. Keep your upper body lifted. Tips: Imagine a big cross painted across the front of the body, with its arms running from one shoulder blade diagonally across to the opposite hip. Think of tracing the arms of the cross with each upper body lift. Imagine that the pelvis is stuck in a block of cement to avoid swinging the pelvis side-ways. STEP 1 STEP 2 Display: video

Well we are nearly at the end of another term. Where has January gone!! Half term is 13th to 17th feb so there wont be any classes that week. See you all for the new course starting the week of 20th feb. Payment for the new course would be appreciated to secure your place in your class so I know if there are any spaces available for people in my waiting list. Many thanks. Next terms theme will be classical mat repertoire to put together everything we have done so far. It will be great to see your improvement over the term, being able to do exercises by the end that you found challenging at the beginning! Have a great week off and see you all after half term.