Hello 2026!
A very Happy January 1st to you all!
I hope you’ve all had a lovely relaxing time over the last few weeks with family and friends and are ready to embrace the New Year! This morning I created a ‘Movement Snack’ for you- to start the new month-lol! There are many moments throughout the day that can be utilised for extra movement. This one is during ‘Kettle time’. Just think how many times you make your tea or coffee throughout the day - lots of spare minutes that add up through the week. Why not give it ago…
Not long until our classes resume and really looking forward to seeing you again and hearing all your festive news! For those that didn’t see the social media posts here is a picture of our end of Term Social at the Fish! We all had a great meal together and the venue was brilliant. Thank you to Jacky for suggesting the restaurant!
If you would like to join me for the Spring Social on Friday 13th March (7pm) then check out the link below for the set 3 course menu at Miller and Carter in Didcot. I’ll be booking the table at the end of this month so please drop me a line if you would like a seat at the table!
Dates for the Spring Term:
Studio classes resume on Monday 5th January
Public classes start back from Tuesday 6th January
Spring Term Social - Friday 13th March at Miller and Carter (7pm)
There won’t be any classes running from 19th March-31st March. A pre recorded class will be provided for those that wish to have it. Subscriptions will be on pause for those that don’t want to do the on line option.
Please drop me a line if wanting to opt out, by the end of February- many thanks!
Royal William Yard Pilates Retreat- April 24th, 25th and 26th
We said goodbye to our All Saints Youth & Community Hall venue at the end of December after a great 5 years there. The next chapter for the Thursday group is at Edmond Park Pavilion in Didcot. The extra space will be wonderful to have and the view of the park in the Summer is going to be lovely!
Thank you to my Subscribers who have agreed to transfer over to the new space and I hope we will be very happy in our new Thursday home! There are still spaces available for this month and the booking link is below if you fancy giving this class a go!
The Royal William Yard Plymouth Retreat is running again this April! I have 3 places left for this boutique Pilates experience. Check out the link to find out more…
Let’s focus in on the TFL
The TFL (tensor fasciae latae) is a small but very influential muscle on the outer front of the hip.
The TFL helps with:
Hip flexion (lifting the leg forward)
Hip abduction (lifting the leg to the side)
Hip internal rotation
Stabilizing the pelvis when standing, walking, or running
Assisting knee stability through the IT band
It works closely with:
Glute medius & minimus
Deep hip rotators
IT band
Why the TFL often gets tight or overworked
The TFL commonly becomes overactive when:
Glutes (especially glute medius/max) are weak or delayed
There is excessive sitting or hip flexor dominance
Gait mechanics rely too much on the front/outer hip
Core or pelvic stability is lacking
When this happens, the TFL tries to “do everyone’s job,” leading to:
Outer hip tightness
IT band irritation
Hip or knee discomfort
Feeling “grippy” in Pilates
⭐ Here are some helpful Classical Mat Exercises
1. Pelvic Curl (Shoulder Bridge prep)
Why it helps
Activates glute max
Encourages posterior hip extension instead of TFL gripping
Key cues
Press through the heels, not the toes
Think “sit bones lengthen toward knees”
Keep ribs soft—don’t thrust
2. Shoulder Bridge
Why it helps
Strengthens glutes and hamstrings
Trains pelvic stability without hip flexor dominance
Key cues
Keep pelvis level
Reach the lifted leg long instead of lifting high
Avoid gripping the front of the hip
3. Single Leg Circles
Why it helps
Improves femoral control in the hip socket
Reduces TFL overuse by improving deep stabilizer coordination
Key cues
Circle from the hip socket, not the foot
Keep pelvis completely still
Smaller circles = less TFL takeover
4. Side Kick Series (especially Front/Back & Up/Down)
Why it helps
Strengthens glute medius
Teaches hip dissociation without gripping the TFL
Key cues
Slight turnout from the hip (not the knee)
Keep waist lifted
Kick back with glute, not forward with flexor
5. Clam (Classical variation, side-lying)
Why it helps
Targets deep external rotators
Reduces reliance on TFL for hip stabilization
Key cues
Very small movement
No rolling back
Imagine the thigh spiraling open, not lifting
6. Swimming
Why it helps
Encourages balanced posterior chain activation
Reduces anterior hip dominance
Key cues
Lengthen legs instead of lifting high
Think “reach” rather than “kick”
Keep abdominals supporting the lumbar spine
7. Leg Pull Front / Leg Pull Back
Why it helps
Integrates glutes with core
Teaches hip extension without TFL gripping
Key cues
Push the floor away
Squeeze glutes gently, not aggressively
Keep hips square
Two of my favourite Podcasters! Hope you enjoy…
Your new health routine starts in your kitchen, and it only takes 5 minutes.
Dr. Rangan Chatterjee is a renowned physician and host of Europe’s #1 health podcast. In this episode, Dr. Chatterjee breaks down 20+ years of wisdom into four simple steps for a healthier, happier life.
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Plus, don’t miss his powerful advice for anyone navigating the emotional weight of caregiving.
I look forward to seeing you in classes very soon for our Pilates Practice together!