Join Wellbeing 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.

Wellbeing with Sara Picken-Brown

Sara Picken-Brown

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.

SPB Body Method| 'Strong Body 30' | 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' | Signature Series

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.

Wellbeing Resource Guides

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.

SPB Body Method | Stretch | Signature Series

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 | Series 1 | Level 1-3

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 | Series 2 | Level 4+

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
~~
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 | Series 1

Series 2 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.
~~
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 | Series 2

This series is dedicated to self enquiry through Yoga, this is a progressive series working through the Chakras. Included are additional bonus meditation sessions. Many of the sessions in this series are focused on even greater awareness of the body and slowing down even more than you perhaps would in other practices or the other Yoga series here. When you body or mind need a little more space, dive into one of these practices.
Namaste ~~ 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 | Series 3

Healthy boundaries are a crucial component of self-care. That’s because in work or in our personal relationships, poor boundaries lead to resentment, anger, and burnout.

Some people say that setting boundaries helps them avoid burnout and stay able to manage stress and anxiety. Through the ‘Healthy Boundaries Program’ you learn what your current boundary levels are, in work, relationships and with yourself.
Together we peel away behaviours that create chaos for you, establish clarity and skills around managing yours and others expectations, teach you how to say ‘No’ without guilt and identify the sabotaging behaviours that are stopping you from living your most joy-filled life.
Accompanying the 20hr Coaching Course of 1-2-1 sessions, this collection is stocked full of resources, information and worksheets for you to build a greater awareness of your personal boundaries and begin designing a healthier interaction and communication model for your personal and professional life. 

By purchasing this collection, you are committing to the 20hr Coaching program, Sara will contact you via email to book your 1-2-1 sessions each week.

Healthy Boundaries | Self Development & Leadership Prgram

Classic Power Yoga, that can sometimes get a little vinyasa spice thrown in.

Power Yoga

Martha & Jess Private

Sandrine Private

30min weights based functional/circuit based session. Designed for those short on time and those over 40 who need to include resistance sessions into an already crammed week. This short sharp, non-impact blast will work the whole body for bone health, cardio health and hormonal balance.

Strong Body 30

Fancy 'Abs on Fire' for 45min? Enjoy the burn in this non-impact dynamic Pilates mat workout based deep core workout. Combining the proven postural correction of Pilates with the intensity of a fitness program to accelerate fat burning, target condition your Abs as well as support back strength and alignment. Grab your pilates 'squishy' ball, your weights and lets get going!

SPB Body Method | CORE

Menopause Consultation- Maria Mcclosky

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

Power Yoga incorporates the athleticism of Ashtanga, with dynamic sequencing of poses. The term "power yoga” was seeded in the 1950’s but became popular during the mid-1990s when two American yoga teachers who had studied with Ashtanga guru Sri K. Pattabhi Jois refined what they had learned more accessible to Western students. 
A 60min Power Yoga class focuses on stamina, flexibility, posture, and mental focus. Like all physical activities, it also relieves tension and releases toxins through sweat. Due to the long posture holds and focused breath work, you will burn calories and condition the muscles.  

Sara has practiced yoga since the age of eighteen when it was introduced to her at Ballet school. Practicing on and off through her Fitness career, she completed her 200 hour Power Yoga training in 2019 in London. Her teaching style combines the discipline of her dance and athletic career with the playfulness that comes from connecting with ones body in motion. For Sara, movement means ‘life’ and ‘joy’, her classes offer students the space dial in and switch gears from daily life. Sara’s classes sometimes use music, offering direct technique instruction with the invitation to play with postures.  Life can be complicated and busy, for Sara, coming to the mat is about simplicity and refinement peppered with a little fun.

Introducing the November 'Private Coaching' session promotion. For those who have wondered what Private Coaching is like, are reluctant to attend a gym or studio in a private coaching capacity for any number of reasons, then this is the perfect way to find out what working with a Coach 1-2-1 is all about. 
Sara is offering sessions for only £25p/hr (normally £65-85p/hr), this is a promotional offer and applies only to new clients booking online sessions, only for the month of November 2021, on Monday's 7am-7pm and Friday afternoons 2pm-7pm.
Sessions are 1-2-1 only and cover the type of coaching you require- fitness sessions, nutrition coaching, yoga coaching, pilates for rehab. Book the time and let me know in our communications what you are keen to have expert input on. 
I look forward to working with you.

Intro Private Coaching Session with Sara

Introducing the November 'Private Coaching' session promotion. For those who have wondered what Private Coaching is like, are reluctant to attend a gym or studio in a private coaching capacity for any number of reasons, then this is the perfect way to find out. Sara is offering sessions for only £25p/hr (normally £65-85p/hr), this is a promotional offer and applies only to new clients booking online sessions, only for the month of November 2021, on Monday's 7am-7pm and Friday afternoons 2pm-7pm.
Sessions are 1-2-1 only and cover the type of coaching you require- fitness sessions, nutrition coaching, yoga coaching, pilates for rehab. Book the time and let me know in our communications what you are keen to have expert input on. 
I look forward to working with you.

Enjoy this 45min session focused on upper body conditioning. Get ready to feel the burn.
 Music: https://www.bensound.com

Upper Body Conditioning| GLOW 4

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!

Strong Body 30 | S.4 |  Work Your 'Posterior Chain'

Mix your practice up with this break from your usual flow. 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 practice.

Yoga| Breaking Habits

Learning how to be still, to really be still and let life happen – that stillness becomes a radiance, it is the seat of growth, healing, understanding the self and being more compassionate. As a teacher I often find my students navigating periods of great difficulty in coming to stillness in their body's, which has a reflective aspect to the activity within the mind. So in this 60min session, we slow our practice down, we bring more awareness to the 'how' we move as much as to the 'why we move'. To be aware of our need to fill space with movement, when doing nothing is just as important. Sometimes doing nothing is THE key. Enjoy your stillness and explore its depths of insight, awareness and creative output.
Namste
Sara
~~
Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 

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!

Thank you so much for watching and subscribing to our channel! 
Connect With Me!

Premium Programs- http://www.sarapickenbrown.com
Instagram http://www.instagram.com/figure_genie
Facebook:http://www.facebook.com/spickenbrown

Yoga with Sara | Connecting to Stillness

Welcome to the "Open heart, soul surrender, upper back relief" session.  Designed to be gentle on tired body’s and minds, enjoy this chance to reconnect, recharge and nourish your inner world.  
You are invited you to move with awareness, ask "how can I best nourish and heal from within today"?
In this session we focus on opening the heart space, releasing the tension in the upper back and torso. Play and have fun with this practice. 
Namaste.
Sara
~~

Sara Picken-Brown is a  yoga, fitness, lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 
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!

Thank you so much for watching and subscribing to our channel! 
Connect With Me!

Premium Programs- http://www.sarapickenbrown.com
Instagram http://www.instagram.com/figure_genie
Facebook:http://www.facebook.com/spickenbrown
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DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Sara Picken-Brown, Valetudo Group, nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

Yoga with Sara| Open Heart + Soul Surrender

Enjoy this rewind yoga session recorded in London 13th January 2021. We had our biggest online student participation for this session, with gratitude and joy I share with you all. 
Namaste.

Power Yoga with Sara | Classic Power Practice

This 40min stretching session focuses on hamstrings, glutes and upper back.If the thought of a full length yoga session is  bit daunting or you are short on time, this is a great flexibility focus as a stand alone session or as a cool down to your strength or cardio workout.

SPB Body Method | Athlete Stretch Session

This 45min stretching session focuses on hamstrings, glutes and upper back.If the thought of a full length yoga session is  bit daunting or you are short on time, this is a great flexibility focus as a stand alone session or as a cool down to your strength or cardio workout.

GLOW UP : Sweat and burn in this 45min non-impact dynamic The SPB Body Method Signature Series workout. This session is a great start point for the program as we leave the weights aside, other than some hand weight work. Learn and get familiar with some of the key moves and then as you build confidence, add the weights in over time. 

Session target zones: Shoulders, Abs, Hamstrings & Glutes.
MUSIC:by audionautix.com

Wellbeing with Sara Picken-Brown

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