FUSION Elements

As part of your Fusion membership we offer a totally bespoke experience for you. Using Elements you can design your own workout to suit you and your body.

Elements was a brand new Phygital Feature for 2021 where we combine the physical world with the digital one.

For example, maybe you’re having treatment with an osteopath or physiotherapist and need additional rehab techniques to help with your recovery. Perhaps you’re having a baby next year and are looking for pre and post natal workouts. Or you may just want to enhance or strengthen your problem areas like bingo wings or shape your bottom.

Some of you may have tennis or golfer’s elbow, plantar fasciitis, text neck or general stresses and strains especially on key areas like lower back, knees and hips.

Elements gives you a mix n match approach where you choose your warm up and cool down, the elements you need for your main workout, plus add ons like flexibility and meditation.

If you are looking for something in particular, check the Tag Cloud page.

FUSION ELEMENTS

FUSION Elements  Release date Covering Notes
Elements 1 05/02/2021 Standing, warm up Every workout should start with a warm up to prepare the mind and body as well as setting an intention.  Here we focus on a standing warm up using the breath to achieve just that
Elements 2 05/02/2021 Standing, balance Balance plays a large part in our Pilates workouts and is key to help prevent falls.  Here we focus on engaging the core to help improve our balance.
Elements 3 12/02/2021 Mat based, warm up A mat based warm up focusing on breathing technique and mobilisation to prepare the mind and body for a mat based workout
Elements 4 12/02/2021 Mat based, Glutes A strong backside is so important to help support posture and alleviate back pain.  Here we look at how to engage the glutes and get them firing up!
Elements 5 19/02/2021 Mat based, Hamstrings Tight hamstrings restrict movement in the legs and the general flow within the body, which can result in injury and back pain.  Here’s how to lengthen your hamstrings and feel taller
Elements 6 19/02/2021 Mat based, Hip In this element we look at how to increase hip and quad flexibility
Elements 7 26/02/2021 Mat based, Core, pelvic floor Basic core engagement and how to find and activate your pelvic floor muscles
Elements 8 26/02/2021 Mat based, Back, Strength, mobility Basic exercises to mobilise and strengthen the back from top to bottom
Elements 9 05/03/2021 Anterior Cruciate Ligament Build up the support of the quads and maintain a general level of fitness with walking or cycling
Elements 10 05/03/2021 Calf muscle strain Maintain range of motion exercises but avoid directly stretching the muscle. Resume exercising when the pain has lessened or completely gone
Elements 11 12/03/2021 Rotator cuff pain Focus on exercises that will help rotational movement, stretches for the posterior (rear) shoulder capsule and strengthen the muscles that stabilise the shoulder
Elements 12 12/03/2021 Spondylolisthesis Concentrate on strengthening the core and stabilising the lumbar spine
Elements 13 19/03/2021 Patella Tendonitis Focus on stabilising the core and hips and lengthening the quadriceps
Elements 14 19/03/2021 Neck strain Stretching your shoulders on a regular basis is key as well as maintaining good posture
Elements 15 26/03/2021 Hamstring strain Build strength in the core and the glutes. Improve flexibility in the hamstrings and hip rotator. Start training again slowly to test for pain and discomfort.
Elements 16 26/03/2021 Anxiety A guided meditation with me which focuses on inner listening, breathing, how to calm yourself and relax. We all need to take time out to nourish our minds as well as our bodies.
Elements 17 02/04/2021 Achilles Tendonitis An inflammation condition and overuse injury. Gradually build  strength in the calf muscle
Elements 18 09/04/2021 ankle inversion injury These are usually caused by the ankle rolling over and forcing the foot into dorsi flexion and inversion.
Improve balance with the ankle as well as building strength around the ankle joint.
Elements 19 16/04/2021 Groin Injuries What a groin injury is and how to overcome them
Elements 20 23/04/2021 Lower back pain Caused by weakness in abs, glutes and hamstrings. In this workout we look at how to strengthen key muscle groups to reduce lower back pain.
Elements 21 07/05/2021 Shoulders how to mobilise, strengthen and lengthen your shoulder muscles including the use of a resistance band.
Elements 22 07/05/2021 Biceps how to strengthen and lengthen your bicep muscles including the use of a resistance band and small weights.
Elements 23 14/05/2021 Triceps how to strengthen and lengthen your tricep muscles including the use of a resistance band.
Elements 24 14/05/2021 Chest how to strengthen and lengthen your chest muscles including the use of a resistance band, small weights and bodyweight resistance
Elements 25 21/05/2021 Back how to mobilise, strengthen and lengthen your back muscles including the use of a resistance band.
Elements 26 21/05/2021 Quadriceps how to strengthen and lengthen your quad muscles including the use of a resistance band.
Elements 27 28/05/2021 Hamstrings how to strengthen and lengthen your hamstring muscles including the use of a resistance band and hand weights
Elements 28 28/05/2021 Glutes how to strengthen and lengthen your gluteal muscles including the use of a resistance band.
Elements 29 04/06/2021 Inner and outer thigh how to lengthen and strength the inner and outer thighs including the use of the Pilates Magic circle aka the fairy ring
Elements 30 04/06/2021 Spinal mobility how to mobilise the spine with standing and mat based exercises
Elements 31 11/06/2021 The Plank how to perform the plank effectively with options and progressions, including the use of the foam roller and balance disc
Elements 32 11/06/2021 The Press Up how to effectively perform the press up with options and progressions, including the use of a resistance band and Pilates soft ball
Elements 33 18/06/2021 The V Sit how to effectively perform the V sit with options and progressions, including the use of the Pilates soft ball
Elements 34 18/06/2021 The Bridge how to effectively perform the bridge with options and progressions, including the use of a looped resistance band and Pilates soft ball
Elements 35 25/06/2021 The Dorsal Raise how to effectively perform the dorsal raise with options and progressions
Elements 36 25/06/2021 The Curl Up how to effectively perform the curl up with options and progressions, including the use of the Pilates soft ball
Elements 37 02/07/2021 The Torpedo How to perfect the Torpedo and challenge with use of the balance disc, soft ball and fairy ring
Elements 38 02/07/2021 The Clam How to perfect the Clam and challenge with a soft ball and resistance band
Elements 39 09/07/2021 A Sun Salutation A Sun Salutation to wake up the body and mind and to feel energised
Elements 40 09/07/2021 Standing Balance Two sequences to improve your balance
Elements 41 16/07/2021 Body Weight Strength Sequence A pure body weight strength sequence for upper and lower body
Elements 42 16/07/2021 Plantar Fascitis Exercises and tips on how to overcome plantar fasciitis with the use of the soft ball and resistance band
Elements 43 17/09/2021 Shoulders A workout designed to help release the shoulders to create more movement. Includes the use of a Swiss ball
Elements 44 24/09/2021 The Spine How to improve your spinal mobility with the help of the Swiss ball
Elements 45 24/09/2021 Feet Increasing awareness of your foot muscles with simple exercises
Elements 46 01/10/2021 Ankle Stability How to improve your ankle stability
Elements 47 08/10/2021 Ankle Alignment Exercises to help with mobilising the ankle and improving alignment
Elements 48 15/10/2021 Glutes How to release tight glutes with a spiky ball and simple stretches
Elements 49 22/10/2021 Posture and Pelvis Basic exercises to increase body awareness with posture, improve pelvic mobility and isolate spinal movement from pelvic movement
Elements 50 05/11/2021 The Lunge How to correctly perform a lunge with options, progression and challenges
Elements 51 12/11/2021 The Pointer How to correctly perform the Pointer with options, progression and challenges
Elements 52 19/11/2021 Tai Chi A simple Tai Chi warm up
Elements 53 26/1/2021 ITB syndrome How to self massage to lengthen fascia and eliminate trigger points
Elements 54 03/12/2021 calf tear What to do to help recovery from a torn calf muscle
Elements 55 10/12/2021 shin splints How to help recovery from shin splints
Elements 56 17/12/2021 Hip joint impingement How to improve and overcome hip joint impingement
Elements 57 24/12/2021 Balance Disc A technique session for dorsal raise and ab curl with the balance disc
Elements 58 07/01/2022 Balance Pods Introducing the balance pods
Elements 59 14/01/2022 Fairy Ring Technique workshop for the fairy ring or magic circle
Elements 60 21/01/2022 Pilates Soft Ball A technique workshop for the Pilates soft ball – COMING SOON

 

 

NAVIGATION

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click for fusion elements
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click for mindfulness
cLICK FOR PRE & POST NATAL
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