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Guide to Total-Body Fitness
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Welcome to the final newsletter of 2022! We have Golf + Pilates trips planned to Monte Rei Golf & Country Club Portugal for May and to the stunning Costa Navarino Golf Resort Greece for September and October, see details below. Find more information on the website.
Non-golfers are welcome too!
The featured exercise is the Pilates Mermaid, see instructions below for this amazing back mobility, rotation and chest opener.
Click to watch my Gentle, All Level and Intermediate classes.
I feel grateful to enter into a healthy and happy 2023 with you.
Happy Holidays and Season's Greetings to All!
Linda Segerstam
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The Pilates Mermaid exercise for back & hip mobility
Equipment: mat, Pilates cushion, block or rolled up towel if needed
Start position: Gentle start seated with your legs bent in front of the body, separate the knees to slide one foot behind you. Prop up the hip or hips with towels and cushions if the position feels tight, straighten one of the legs if needed. Intermediate sit up tall out of the hips. For both versions, engage your core muscles to support the spine going from side to side. Breathe out to lean into a side reach and breathe in to return. Add a twist to progress. Repeat 6-8 times then change leg position to start again. Bring the knees back to your start position to finish.
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Join Golf + Pilates trips 2023
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The follow trips have been confirmed for 2023:
Monte Rei Golf & Country Club, Portugal, with Andrew Murray and Linda
3 nights 4-7th May
Price £1,700 per person*
Costa Navarino Golf Resort, Greece, with Alla Joos and Linda
5 nights 16th-21st September
Prices start from £1,400 per person*
Costa Navarino Golf Resort, Greece, with Michael O'Connor and Linda
7 nights 3rd -10th October
Prices start from £2,545 per person*
Choose from activities including golf, Pilates, tennis, cycling, yoga and more. Join to meet new friends or bring your friends with you! Golfers and non-golfers welcome. Find out more on the website.
*Fligths are not included
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Andrew Murray, European Open winner, former tour player and BBC 5live presenter will again host his fantastic trip to Monte Rei Golf resort. Learn from a pro in a golfer’s paradise, Portugal’s No. 1 golf course, and rated top 5 in mainland Europe.
Michael O’Connor, PGA professional, runs the junior academy at The Lambourne Club in Buckinghamshire, UK and MOGT golf travel . Michael comes with high recommendations as a coach by his peers including a former world number 1, Ryder Cup players and European Tour winners.
Alla Joos from the Maven Club, luxury custom travel, is an excellent host and an accomplished golfer herself.
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Golf Pilates Classes & Courses
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Each class offers varying levels of exercises so you can find your own comfort zone. Buy a 30-day rolling subscription or purchase a block of credits. Book here.
If you prefer to have access to the video library with pre-recorded classes, sign up here for only £10 per month.
Private sessions in the studio, at home and virtual.
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GET TO KNOW US
Linda Segerstam is a Pilates Instructor specialising in teaching Pilates for golfers and healthy back programmes. She is the founder of The Intelligent Core and works with golfers of all levels.
We are partners with luxury bespoke holiday company Falcon Luxury Villas.
Training centre and headoffice at the ZH Wellness Club, Ember Lane, Imber Court Sports Grounds, Esher, KT10 8EG, UK.
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