Join MindBody Coach & Movement Specialist Sara Picken-Brown as you breath, sweat, move and heal your way through laughter and movement to find more joy and flow in life. Yoga, Meditation, Barre & Pilates classes for all levels.

Sara Picken-Brown MindBody Coach

Sara Picken-Brown

I am so excited to share the next 14 Days of this Challenge with you.  You will get stronger, greater mental clarity, more energised and more vibrant.  This is your mind, body and energy journey toward vitality. 
The program that has been set out in the following pages has been designed for you to feel empowered to exercise and focus on your needs, goals and progress for the next 14 days. You can repeat the Challenge as often as you like, or simply complete it once, the choice is yours.
The program is set out into daily exercise sessions, sample meal planners and recipes with guidelines around gaining the best results. 
As the title suggests, this is a 'challenge', that means you will be pushed out of your comfort zones.  This is a perfect time to address any limiting beliefs around food, lifestyle and exercise that are holding you back and also break through any plateaus in your program that have been creating frustrations. Together we will move beyond these to achieve your goals.

14 Day MindBody Detox Challenge

We all need a little support to get back into the swing of our wellbeing and fitness program sometimes. No matter if you have been away from it for a while (life does get in the way, I know) or perhaps you have taken sometime off over the Festive Season and it just feels like you are starting again from scratch. Giving the body a gentle reminder of what 'fitness work' feels like and giving the brain a chance to recalibrate and reassess your focus for the coming months is always a good idea. 
So here is your program to RE-SET, RE-FOCUS & RE-IGNITE your fitness fun mindset. I hope you enjoy and connect if you have any questions or concerns, my email is: sara@sarapickenbrown.com

'back2basics' 7 Day Beginner Strength & Yoga Program

Sessions that focus on flexibility in both static and dynamic stretching principles. Support your tissue health, avoid injury and change the state of the fascia to achieve long term results. If yoga is not your thing, then SPB Body Method stretch sessions may be your answer.

Body Care Collection

Training 'functionally' means that your workouts allow you to carry out your daily movement and tasks with ease, enjoyment, avoiding injury.
True fitness addresses 4 areas:
1)  Cardiovascular endurance.  Your cardiovascular system has the endurance to keep your muscles working for the duration. Moving oxygen around the body efficiently requires a healthy and powerful heart muscle which in turn keeps muscles working for longer.
2) Muscular strength. This means the ability to work against resistance and gravity- be that lifting an object or your own body weight.
3) Muscular endurance or the ability to sustain effort under load for periods of time.
4) Mobility. Made up of flexibility and being able to move through optimal 'range of motion' with ease. This is often the one area people skip and is so important for improving on any weaknesses in the other areas.

These 30min functional training blaster sessions target all these pillars of fitness in bite size chunks. I would advise getting to a level where you comfortably complete 3 sessions per week with ease, then group 2 sessions back to back, building to 3x 60min sessions per week. You will target the full body every session and be moving through a variety of activities that constantly change levels (floor to standing), pace and weight.
Track your progress and have fun.

Strong Body Signature Series

A non-impact, full body focused class to help you build muscle, burn calories and support joint health. 'Glow' combines mat Pilates, Barre/Balletfit, functional fitness conditioning  and strength training principles to achieve your mind-body goals. 
'Glow' is a culmination of 20 years spent transforming both her own physique and those of an array of clients globally. The result is the development of a range of workouts that cater to women wanting to build strength, manage injury, return from pregnancy or simply start their fitness journey. Workouts are built on repetitive movements, which use body resistance and light hand weights to build strength & endurance in the major muscle groups without bulking up. 

Arms, tummy, glutes, legs and back, whatever your target zone of work, there is a workout or series just for you. Her programs focus heavily on the leg muscles, with high repetitions of motions like leg lifts, kicks, and deep bends. 
Repeated arm movements using your own resistance and light hand weights strengthen shoulders and arms. All set to a fun and uplifting sound track which will make you sweat and tire out your muscles creating that all important goal physique and have you feeling strong, capable and ready to take on your world.

SPB Body Method| 'GLOW' | 8 Day Program

A non-impact, full body focused program to help you build muscle, burn calories and support joint health.
The 'SPB Body Method' combines pilates, barre/ballet, functional fitness and strength training principles to support your body through:
~post natal
~injury rehab
~menopause
~modified training for use in conjunction with any running programs, high intensity resistance training programs, cycle programs
You are invited to add weight or not as you need relative to your desired goals, nutrition program. Above all listen to you body, enjoy your personal time and crank up the tunes as you fee you need.
This series is designed to be a pick 'n' mix for what you need on any given day.
Combine videos if you have the time, or complete one session if time is limited.
Enjoy. 
Sara

SPB Body Method | GLOW | Beginner

A non-impact, full body focused program to help you build muscle, burn calories and support joint health. The 'SPB Body Method' combines pilates, barre/ballet, functional fitness and strength training principles to support your body.

If you enjoyed Series 1, then Series 2 will take you to the next level in your progress. You are invited to add weight or not as you need relative to your desired goals, nutrition program. 
Above all listen to you body, enjoy your personal time and crank up the tunes as you fee you need. This series is designed to be a pick 'n' mix for what you need on any given day. 
Combine videos if you have the time, or complete one session if time is limited.

SPB Body Method | GLOW | Intermediate - Advanced

A collection of sample plans and recipes to support you on your journey nutritionally and with your workouts. These are guides and therefore generic, if you have specific health concerns, injuries or questions please ensure you connect so that you navigate the information here safely and to ensure you get the best results. If you are a beginner and embarking on your wellbeing journey please consult your Gp and book a private consultation with Sara. These resources are designed to be for a reference and support to your personal coaching plans or class program and do not constitute a full or specific individualised program.

MindBody Coach: Recipes & Resources

Series of Power Yoga sessions designed to reconnect you with your body and bring more conscious breath awareness to your daily life. 

This series is dedicated to the healing aspects of breath, movement and giving space to yourself. Honing the physical body so that it has the stamina and ability to navigate the spiritual adventure and giving space to be aware and observe what happens and our responses.
Remain playful and explore with curiosity.
Namaste
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Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Yoga Junkie |  Just Starting this Yoga thing

This series of sessions looks to build on the postures and complexity of sequencing in the Power Yoga style. We make things a little more challenging and hold postures a little longer. All levels are welcome for all the sessions, move at your pace and dive in as deep as you desire.
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Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Yoga Junki | Beyond Beginner

Pilates Private-Sandrine

Private Pilates- Cecile

Martha & Jess Pilates/Fitness Session

45min of functional weight training with core conditioning.

Strong Body Core

Body Conditioning combining barre, pilates and fitness. Build strength in the full body with special focus on lutes, upper body and legs in this fun and sweaty 45min blaster workout. Part of the SPB BodyMethod Signature Class program.

GLOW - Barre+Pilates Fit

This practice is dedicated to the effort and endurance required for growth. Honing the physical body so that it has the stamina and ability to  navigate the spiritual adventure and giving space to be aware and observe what happens and our responses. 
Remain playful and explore with curiosity.
Namaste
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DAY 7: Challenge| Yoga to Twist, Crow & Chair Strength Builder

Its time to discover your-yoga, and mix things up a bit. Not a Warrior 1 or 2 in sight. We focus on building leg strength, include some twisting and plenty of hip releases. Great for unwinding and breaking any habits that have started forming in your general movement practice.

Day 3: Challenge | Breaking Habits

Our next 30min blast focuses on the glutes, hamstrings and back- known as your 'posterior chain'. This is the line of muscles that fire in sequence from your heels to the top of your head and all the bits in between. When your posterior chain is working efficiently and effectively you have more power, speed, endurance due to better posture, yu can breath deeper and avoid injury. Muscles are balanced and work as they are designed too, not over working one area or under working another area. 
So have fun with 30min blaster, wear your heart rate monitor and manage rest between sets (allow a 20-30bpm drop) and exercises (rest as required, no more than a drop of 10bpm,  ideally). 
Hope you enjoy the hamstring bonus exercise, this one has a bite to it the next day.
To a happy posterior, happy heart and healthy mind. Go get busy!

Day 6: Challenge | Back Body Balance

Enjoy this full body leg focused strength session for 45min.

DAY 2: Challenge | Leg Burner

Focusing on the postural muscles and the hip stabilisers, this 'core' session has a more functional movement focus. Having a strong core is worthless if you cant move with efficiency, so this session brings strength and stability together in motion. Use your ankle weights and hand weights to dial up the intensity, or simply work your body weight alone if you are new to the program (or had a tough week and need to monitor your output by dropping the weights if you need). I hope you enjoy. 
Sara

DAY 4: Challenge | Mobilise the Spine

Time to activate the core, support back health and build a strong posture awareness. Suffering from back pain, then this pilates foundation session will be perfect for you.

DAY 1: Challenge | Core Control

Focus on the deep core stabilisers; build strength and endurance session, designed for the full trunk and back health.

DAY 5: Challenge | Build Your Powerhouse

Work out with Sara in real time each week from anywhere, at any time. The Online Studio offers new weekly classes for beginner, intermediate and advanced fitness levels plus a comprehensive body conditioning library of workouts, bonus content, and more.

40 Minute Full Body Pilates/Barre Workout
Equipment Needed: Mat

To get notified about new video uploads, subscribe to Sara's channel: https://kuula.tv/sarapickenbrowncoach

Ready to lengthen, strengthen, and tone your full body? Watch and follow along as ProTrainer and Athlete Sara Picken-Brown takes you through a 40 minute at-home full body workout to work your arms, abs, legs, obliques, and back! 
Prepare to PERSPIRE! The best part? No equipment necessary. Roll, rotate, and pulse your way to a stronger bod! #pilates #fullbodyworkout #goodmoves

GLOW (Beginner) Pilates + Barre

Let's play with a new toy, this session can have a ball substituted for the 'Wheel of Destiny', so you can still benefit from the workout. Targeting the core, inner thighs and stabilisers of the upper back, so if posture is a problem then this is the workout for you to stand tall and breath deeper.

Sara Picken-Brown MindBody Coach

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Strong Body Core

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