Roll Up Series

A lot of new clients – and even some of my regular clients – wonder what the various pieces of equipment in my Studio are.  I’ve created the following three videos, based on the familiar Matwork Roll Up exercise, to show how different pieces of equipment in the Studio can bring different dimensions to this movement.

It is really important when programming for individuals that the correct choice of equipment and modifications are implemented.


The roll-up can be one of the most difficult matwork exercises to execute correctly avoiding ‘jerking’ and sudden dropping.

Core and spinal mobility: Reduces tightness and nerve tension which  is one of the biggest causes of hamstring tears (especially in footballers).

Core stability is very important:  The roll-up is dynamic, so core muscles have to learn to switch on in a lot of different positions.

Uses the superficial and deep core muscles creating the C-curve:  This reduces the amount of movement through the vertebrae creating stability.

Correct sequencing is important, avoiding ‘gripping’ with the hip flexors which is where the use of the roll up bar on the Cadillac is an excellent choices as opposed to ones own bodyweight.


The Tree on the Short Box on the Reformer is an intermediate level exercise.
It’s important to maintain an engaged core to support your spine. It is particularly challenging to maintain a level pelvis during extension.
This is the most advanced of the three exercises.  I love the leg stretches at the beginning of this exercise – it feels especially yummy as a hamstring stretch.


This exercise helps to find the articulation, and allows the option for spinal extension as well as flexion and more challenge to maintain connection in the extended spine position.


If you’d like to find out more about how the Studio equipment can help you, then get in touch for a no-obligation consultation – I’d love to show you around the Studio!

All About: Bootybarre & BBarreless

With our BootyBarre class growing in popularity, and the addition of its sister class Bbarreless every Saturday at 10am, we thought we would give you you the low-down on what these fabulous workouts are all about.

The Benefits

Not only are Bootybarre and BBarreless great fun (and set to a fab soundtrack), but their benefits are numerous: Improved posture, muscle definition, weight loss, increased flexibility and reduced stress. Plus, women at just about any fitness level can sign up for a class. Barre classes have also been shown to be suitable for pregnant women because of it’s low-impact nature. Barre classes may even help with imbalance (a common issue during pregnancy due to that growing belly) and stability.

What to Expect

So you’ve taken the plunge and signed up for a class. Now what? A typical Bootybarre or BBarreless class will take you through a dynamic and invigorating workout. You’ll start with a warm up and sequence of upper-body exercises, which include free weights, push-ups, planks and other moves to target the biceps, triceps, chest, and back muscles. Next, you’ll use the ballet barre and your own body weight for resistance to focus on the thigh and ‘booty’ muscles. Your core will be engaged the entire class and then targeted at the end. For the cool down, you’ll go through a series of stretches to increase flexibility and allow your muscles to recover.

What to Wear

I get a lot of people asking me what to wear for their first class. I tell my clients to think comfort: Leggings, a sports bar and tank are what most people wear. Increasingly my Bootybarre students are choosing to invest in a pair of ToeSox which I sell from the studio (prices start from £12) which help give you extra grip on the Dance Studio floor.

Bootybarre and BBarreless vs Other Cardio Workouts

One of the best parts of Bootybarre and BBarreless is that they combine strength training and cardio, so you’re burning fat and building muscle at the same time. My classes focus on strengthening muscles throughout the body, and with muscle tissue burning 15 times as many calories as fat tissue, the stronger you get, the more calories you’ll burn around the clock!

Millie’s Bootybarre class runs every Wednesday at 6pm.

Book here.

Millie’s Bbarreless class runs every Saturday 10am.

Book here.

Stott Training September

Training picAs most of you will know, I spent September out of the Studio, continuing my Stott Pilates Training in London. I can’t thank my wonderful Members enough for their patience and flexibility while I was away.  Continuing my personal and professional development is something that is incredibly important to me as I feel it is what sets me apart from other Pilates Trainers in this area, and in turn, ensures that my clients receive the very best training possible.

In particular, I have been completing my equipment Stott Pilates training to fully certify on all of the main Pilates Studio equipment. This hopefully means that, as the Studio grows, I will be able to extend my offering by introducing new equipment and therefore, a more comprehensive approach to your personal training programmes.

Pilates is so much more than just a mat based class.

Josef Pilates created this type of exercise in the 1920s so it is far from a modern day ‘fad’.  He took parts of Yoga, Tai Chi, boxing, strength training, gymnastics and the study of animals and how they movse to rehabilitate, correct poor posture and movement patterns and so much more.  The Stott approach is contemporary, thereby adding more options and adaptations than the classical approach still taught today,  to better suit the lifestyles and problems that modern day living creates in our bodies.

Working on the various types of equipment in a prescriptive way helps you to achieve your physical goals which can include anything from injury rehabilitation to elite athlete.

Trainings are extensive and in-depth both physically and anatomically to help teachers like myself better understand why we don’t always use our bodies in a way that serves us best with our individual restrictions.

In particular I’ve really enjoyed learning all about the amazing benefits of the Split pedal chair and how it works our bodies in a totally different way.

Split pedal chair

In 2012 Pain FreePosture  MN specifically recognized the chair and retails it for rehab, fitness enthusiast and elite athletes looking to maximise performance whilst also being ideal for those unable to lie down or work with weight on the wrists or arms.

To sum it up, working on Pilates equipment is suitable for absolutely everyone with correct instruction.  Each piece adds a different dynamic not only for a better body to live in but adds a whole lot more fun!  In fact it is said that the majority of traditional gym equipment was inspired by Pilates equipment.

I have been totally reinvigorated by my month of training.  Learning more about this amazing method is never-ending and I have been blessed to spend the month with the most amazing instructor trainers and dedicated teachers from all over the globe, all with such a passion.  I was astounded by the fact that, despite most being many years older than me, they appeared so incredibly agile, flexible and so able to move with the strength, grace, and freedom that we all long for as life progresses. It’s been an inspiration.

Millie xx