Twinkletoes!

A Workshop for Functional Feet, Better Balance & Increased Agility

• Sat 21 November

• 10:30 AM - 12 NOON

• 90 minutes

• Rawcliffe Rec, Rawcliffe Pavilion, St Mark’s Grove, York YO30 5TS

• All abilities, especially suits age 50+

• £15 for 1 person / £25 for 2 people

Feet can feel better, move better. Balance can be trained & improved bit by bit. You can become more capable from the ground up. Confidence comes along for the ride.

What we will do

• foot & balance training

• principles & exercises for stronger, more mobile, resilient feet

• train your balance from the level you are at with drills & games

• move better to address common foot conditions and pains

• ease restrictions in ankles, knees & hips

• learn simple strategies to implement into your daily life - movement snacks, change up your environment, consider role of footwear

• have some fun, connect with others on a similar journey

For all abilities, tailored to your level

I use a holistic, blended approach, with scalable practices drawn from several disciplines.

1. I will show simple, smaller, starter versions of each movement → with a small range of motion, eg sitting on a chair

2. I will build the moves up → more range, more complexity, different positions - standing, kneeling, all fours

I guide you how to attend to your sensations and levels of comfort, in the moment. This builds a strong mind-muscle connection, vital for learning new physical skills and practising safely and enjoyably in our own personal ‘Goldilocks Zone’. Each person can choose to stay moving at their own comfortable, do-able level.

What should I wear & bring?

• sports clothes or everyday clothes are both fine, as long as you can move freely and feel comfortable

• be prepared to take shoes off to work either in socks or bare feet

• bring a mat, blanket or big towel for you to work on when we get on the floor & anything else you like for your own comfort (cushions, blocks etc)

Book your place

• £15 for you = 1 place

• £25 for you & a friend = 2 places

→ Make your choice, click the drop down to choose number of places

→ Use the button to pay for your place(s) & reserve your spot

Or if you prefer to make a bank transfer, drop me an email and I will give you my details. Thank you.

Lighten the Load!

A Workshop to Stand Taller, Relieve Shoulder Tension & Improve Grip Strength

• Sat 19 December

• 10:30 AM - 12 NOON

• 90 minutes

• Rawcliffe Rec, Rawcliffe Pavilion, St Mark’s Grove, York YO30 5TS

• All abilities, especially suits age 50+

Reduce neck & shoulder tension. Improve grip strength. Stand taller, lighter. Move and carry out tasks a little more freely. Confidence comes along for the ride.

What we will do

• mobilise restricted or sore hands & wrists

• explore arm & shoulder range of motion to offset sitting & forward folding postures

• exercises to improve grip, wrist & carry strength for fracture prevention & enhanced longevity

• decompress your spine, stand taller

• try functional patterns (push, pull, keep standing tall) to hold onto your daily living skills for longer

• work towards the ultimate upper body move - hanging and the monkey bars

• learn simple strategies to implement into your daily life - movement snacks, change up your environment

• have some fun, connect with others on a similar journey

For all abilities, tailored to your level

I use a holistic, blended approach, with scalable practices drawn from several disciplines.

1. I will show simple, smaller, starter versions of each movement → with a small range of motion, sitting on a chair

2. I will build the moves up → more range, more complexity, different positions - standing, kneeling, all fours

I guide you how to attend to your sensations and levels of comfort, in the moment. This builds a strong mind-muscle connection, vital for learning new physical skills and practising safely and enjoyably in our own personal ‘Goldilocks Zone’. Each person can choose to stay moving at their own comfortable, do-able level.

What should I wear & bring?

• sports clothes or everyday clothes are both fine, as long as you can move freely and feel comfortable

• bring a mat, blanket or big towel for you to work on when we get on the floor & anything else you like for your own comfort (cushions, blocks etc)

Book your place

• £15 for you = 1 place

• £25 for you & a friend = 2 places

→ Make your choice, click the drop down to choose number of places

→ Use the button to pay for your place(s) & reserve your spot

Or if you prefer to make a bank transfer, drop me an email and I will give you my details. Thank you.

Postures & Patterns!

A Workshop to Practise New Shapes & Add a Little Balance to Your Movement Diet

• Sat 16 January

• 10:30 AM - 12 NOON

• 90 minutes

• Rawcliffe Rec, Rawcliffe Pavilion, St Mark’s Grove, York YO30 5TS

• All abilities, especially suits age 50+

Do you have posture preferences that dominate? Do you enjoy certain moves yet avoid others entirely? Are you feeling stuck in a certain shape? Asymmetry is normal and we all have bodily quirks that honour our own history. Find out your preferred movement patterns. Learn some new ones to enlarge your range, recover better from difficulties & give yourself options. With new options comes new confidence.

What we will do

• Alignment check-ins for a neutral stance that suits your frame & provides a solid foundation for your movements

• Explore your preferences for spinal flexion or extension

• Learn moves that give a relief from your usual pattern or usual activities

• What roles do your right arm and left arm play - it might not be so clear cut

• Left leg, right leg… when one side takes over to help out the other

• We will add mobility where it is lacking for better overall balance

• Decompress your spine, stand taller

• Try out functional patterns to hold onto your daily living skills for longer

• Learn simple strategies to implement into your daily life - movement snacks, change up your environment

• Have some fun, connect with others on a similar journey

For all abilities, tailored to your level

I use a holistic, blended approach, with scalable practices drawn from several disciplines.

1. I will show simple, smaller, starter versions of each movement → with a small range of motion, sitting on a chair

2. I will build the moves up → more range, more complexity, different positions - standing, kneeling, all fours

I guide you how to attend to your sensations and levels of comfort, in the moment. This builds a strong mind-muscle connection, vital for learning new physical skills and practising safely and enjoyably in our own personal ‘Goldilocks Zone’. Each person can choose to stay moving at their own comfortable, do-able level.

What should I wear & bring?

• sports clothes or everyday clothes are both fine, as long as you can move freely and feel comfortable

• bring a mat, blanket or big towel for you to work on when we get on the floor & anything else you like for your own comfort (cushions, blocks etc)

Book your place

• £15 for you = 1 place

• £25 for you & a friend = 2 places

→ Make your choice, click the drop down to choose number of places

→ Use the button to pay for your place(s) & reserve your spot

Or if you prefer to make a bank transfer, drop me an email and I will give you my details. Thank you.

Coaching + Take Home Practices

Ouse Lea, Clifton Green YO30 6SA / my 1st floor home studio

• a 50-60 mins coaching session

• with exercises, drills or flows to keep

Why come?

I offer coaching and education to help you move with more confidence and ease. You may be focused on:

• moving well while accommodating pain or supporting a rehab journey after injury

• upskilling your physical literacy to support your daily activities or leisure pursuits

• building resilience as a form of ‘prehab’ to minimise future chances of strains, restrictions, falls or fragility

Focused on you, at your level

We start at your level and can scale progressively if you come along to subsequent sessions.

When you book you fill a form to choose your goals. These tend to fall into the following 3 broad areas but you can add your own.

Feet, ankles, balance

To reduce pain, address common foot conditions, prevent ankle sprains. To improve mobility & strength in feet, ankles, knees and hips. For more secure walking.

• Balance training, games & progressions (from The Foot Collective)

• Foot-focused practices to develop flexible, capable feet - for a surer footing, to feel more grounded or to address challenges

• Interest in exploring a transition to more minimalist, foot-friendly shoes over time

Mobility, capability, agility & strength - all together

More range of motion across your joints. Mitigate isolated areas of stiffness or hypermobility. More control & co-ordination through that range for resilience & real life usefulness.

• Mobility - via active movement, to gently expand joint range of motion, overall or for certain parts

• Basic bodyweight moves to build strength, adjusted for your starting point - use household props, simple progressions…

• Towards larger whole-body functional movements such as squatting, hanging, swinging, carrying, jumping

• Ground-based movements for all-round mobility, range of motion and strength - sitting / sit to stand / locomotion / animal-flow

Awareness in the moment = a superpower for ongoing learning

This helps the rest stick. Rather than performing moves mindlessly, you tune your sensitivity to yourself in motion. You feel, adjust, calibrate. A vital tool for progressing without strain, for adapting to injury & owning your journey. This skill for presence is also great for self-regulation.

• Honing your body awareness (proprioception) - feeling the moment with more detail, developing more accurate mind/muscle control (co-ordination)

• Applying a self-experimental, iterative lens to your learning (a) move, feel (b) move a bit differently, feel that (c) move again with yet another variation, feel that (d) forget about it all & let your subconscious work it out while you go about your day

After the session

I will send you (by email or WhatsApp) a pdf copy of the exercises we did in the session for you to work with later at home.

Can anyone do this?

Pretty much!

• any age, ability and experience

• if you can use stairs to get to my first floor studio

• if you can stand (with or without support of a wall or chair) or even if you are restricted to sitting in a chair at the moment

What should I wear?

• everyday clothes are fine, as long as you can move freely and feel comfortable

• sports kit is also fine if you prefer

• if we will be working with your feet, come ready to take your shoes off, with clean tootsies & any cuts or sores covered with plasters

Let’s get started - book your session - £40

• When you book, you can fill a form to tell me your preferred dates & times, along with any goals or challenges you would like to work on

• I will email to confirm our session time and send you my full address and parking information

• You have a 50-60 mins coaching session

• I email you afterwards with your programme of exercises & other useful material material

Make progress with restoring your movement potential, skill & enjoyment / 30 mins

Ouse Lea, Clifton Green YO30 6SA / my 1st floor home studio

• a 30-min catch up

• with any new exercises or variations sent on afterwards

A short catch up can be ideal for a follow-up session, assuming you have no brand new topics or challenges to work on.

If you want a change in focus or you have completely new goals, you may prefer to book a 60-minute session.

When you book

You fill a short form when you book, to give me a heads-up what you might like to tweak from you original session.

During the session

When we meet we will have a quick review of progress since your previous session, so we can build on what you have been doing so far.

• Try out more challenging versions of the movements you have been working with

• Add new variations or different exercises to meet the same goals

• Regress or tweak any moves that haven’t been working for you

After the session

I will send you (email or WhatsApp) a pdf copy of any new exercises we did in session for you to work with later at home.

Let’s continue

• Click the orange button below to book your short coaching catch-up