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Developing a regular practice of Pilates will effect huge changes in how your feel and how you look. One class per week is great, but 2 or more will help you achieve your goals, and go further, in a shorter amount of time. It is recommended that you include a weekly Small Group or Private session with 1 or 2 group sessions per week. However, time and cost are always a factor, and each person’s body is different. You may need to experiment with this to see what works well for your body.
If you're injured or pregnant, ALWAYS let the instructor know prior to the beginning of class.
Even if you have told the instructor in prior classes, ensure that you bring it to your instructor’s attention prior to each practice class/session. Take responsibility for ensuring your instructor is aware of any physical limitations you may have in class, so they can give you the safest and most beneficial practice possible.
You’ve been unwell, or have been away from Pilates for a short break.
Feeling dizzy or nauseous is a normal bodily response when getting over an illness. You should ease into your first class back, listen to your body, and don’t push yourself too hard. If you feel dizzy, stop and take a moment to regain your composure. Coming back to a routine is always hard, but will often speed up your recovery.
Every class is different.
Our bodies are amazing systems … doing an activity one day can be so easy, and the same activity 2 days later may be so very hard. Energy levels up one day, and down the next. The amount of sleep we get, quality of the food we put into our bodies, time of the month, stress levels etc … these all affect how we feel during exercise. With this in mind, enter each class like it’s your first, and listen to your body. Don’t be disappointed or lose faith in the process if one class feels harder than the last. Just remember that the way our bodies feel depend on a number of variables, and do only what you can on the day. The next class may be your best!!
Arrive a few minutes early and stay for the entire class. Out of respect for your instructor and for other participants, make sure you're on time for class. If you do arrive a few minutes late, take a deep breath and slow down and enter the room slowly and quietly.
No shoes in the Pilates studio. Take your shoes off before entering and leave them inside of the door.
No mobile phones in class. Out of respect for your instructor and other class members, please switch your phone off for the duration of the class. It is only for one hour, and it will help to focus your attention on the task at hand. Remember that a ringing phone will break EVERYONE’S focus, including the instructor.
(pre requisite to Small Group, Private/Personal and Clinical Pilates sessions)
The initial assessment is a 60 minute, 1:1 assessment which will give you a tailor made individualised program for your condition and goals. In the assessment, your instructor will assess your history, goals, body structure and functionality in order to prescribe the ideal Pilates program for you. With a 1:1 assessment you can be confident your specific needs are catered for.
Regular assessments assist in working towards your goals and stabilisation of your condition, by keeping your program relevant and up-to-date with your focus.
These classes are for anyone suffering from an injury that requires focused treatment. Clinical Pilates refers to Pilates exercises which are adapted and tweaked to specifically address a particular condition and/or injury. In this format, it is critical to begin with a specialist diagnosis from a physiotherapist, osteopath, chiropractor, or orthopaedic surgeon, preferably with an MRI scan and report from the treating specialist.
After an initial 1:1 assessment is carried out referring back to the specialist diagnosis, a program is created in conjunction with your specialist which specifically addresses your conditions and/or injuries and aims initially at stabilising the injured area in a safe and slow manner. Once stabilisation of the injured part/parts is achieved, you can begin working toward stabilising the adjoining body segments and core stability through functional movement relevant to your injury restrictions. This make take anywhere between 4-8 Clinical Pilates sessions. It may include re-training you to do an activity in a different way to how you have been doing, eg, sitting on a chair to standing, bending down to pick something up etc. With slow progressions in a safe environment, you can begin to return to living with normality! You will be re-educated in how you should be moving with your injury restrictions and what activities will aggravate your condition, and alternatives to those activities.
Because you will be strengthening your core and improving your posture and your body mechanics in a safe manner, you’ll find you can do things again that you haven't been able to do in eons.
These classes are ideal if you have a goal that requires the instructors undivided attention or would prefer to train privately in our studio without other members. They are great for one-on-one personal coaching. Your instructor will provide you with an individualised program which will keep you motivated, challenged and on track, with loads of variation in your workout ... all with the added benefit of safety and efficient body mechanics afforded by the Pilates way.
Starting with an initial 1:1 assessment of your posture, muscle balance, strength, flexibility and goals, the perfect program is created for YOUR body which will address your goals and strengthen you where you’re weak, lengthen you where you’re short, stretch you where you’re tight and create balance where imbalance existed before!
A Private Class allows the instructor more time to make sure you working at your optimum level and that every move and exercise can be closely monitored, adapted and explained in detail. This means you really can take your Pilates workouts to the next level.
Just like fitness personal training, only you get to do much more fun stuff! Pilates personal training offers fun and interesting challenges to keep you motivated, whilst concentrating on improving the balance, flexibility and overall strength of your entire body.
Combine your Private Pilates/Personal Training sessions with regular group classes to really take your Pilates practice and your body to the next level.
Small Group Pilates classes are ideal if you have a specific injury, condition or if you have some specific goals in mind, and is how Pilates was originally intended to be taught. Done in a small studio environment, and starting with an initial 1:1 assessment of your posture, muscle balance, strength, flexibility and goals, the perfect program is created for YOUR body which will strengthen you where you’re weak, lengthen you where you’re short, stretch you where you’re tight and create balance where imbalance existed before! You will work in a small group of 2-3 people, under the careful supervision of a certified instructor. The difference in working in this environment is that each individual in the small group works to a predetermined, individualised program. As time goes on, your program evolves with you and your goals, eventually moving on to more and more challenge as you become stronger, leaner, more flexible and balanced.
The Small Group Pilates class format means that you’ll be working on the Reformer, Spring Wall, Mat, Arc Barrell, Bosu, Foam Roller, Theraband, Fitness Circle and Stability Ball. Your program will be constantly adjusted to give you the best possible results, and help you take your Pilates practice to the next level.
Small Group Pilates is ideal for:
Small Group Pilates is also an ideal incorporation in an injury rehabilitation program that begins with individual Clinical Pilates sessions. If you're injured, you may need to do several 1:1 sessions to stabilise your injury, before you're ready to move into the Small Group environment (usually 4-8 individual sessions are required, depending on seriousness of your injury). This individual, rehabilitative Pilates is called Clinical Pilates.
Just like a larger group reformer class, but with only three people, so your instructor won't miss a beat! The Reformer classes are more an exercise style class and as such, are not suitable for anyone who is pregnant, or has an injury or an issue which would prevent them from working out in a general group exercise class. These classes are not geared towards injury rehabilitation or personalised programs, which require special or the undivided attention of the instructor. Applying the principles of pilates in each exercise, these sessions use the reformer to add tension and resistance via their springs and ropes. The workout is geared towards a full body, integrated workout hitting all the main muscles groups and targeting the deep abdominal/core system, and includes stretching and strengthening exercises. Suitable for beginner, intermediate and advanced students.
If you have never used a reformer before, or it's been some time, it is a pre-requisite that you book the Intro to Reformer class. These classes are put on by the instructor at your request so a suitable time can be found - if this is you, it means you will need to email through some times which would be suitable to you. The Intro class is a 1/2 hour class which teaches you what the reformer is, how to set it up to accomodate your body size, how to work the springs and pulley system, and the safety aspects of using the Reformer. You will then be taken through the basic principles of pilates and go over a few of the key beginner level exercises so you feel more confident when you join a class.
Mat Pilates is great, but working on a Reformer is just AMAZING! Due to the tension springs and pulley system, Pilates Reformer machines will move your body towards balance as it strengthens, lengthens, tones and stretch you in places you didn't even know you had! The use of ropes and tension springs adds load/resistance and assists in building strength, balance and endurance quickly. The Reformer machine can be adjusted for height, flexibility and strength, which will challenge and add variation to your regular practice. Reformer machines are utilised in our Reformer, Small Group, and Private/Personal Training sessions and are an integral part of Clinical Pilates.