BASI Pilates Practitioner and Physio Samatha Wood shares the latest industry research
SPEIR PILATES: A FUSION OF TRADITION AND INNOVATION
Speir Pilates Mar Vista: Bringing a new edge to private training
REVOLUTIONISING PREGNANCY EXERCISE
The 5 facts every instructor needs to know to support mother and baby
TRANSFORMING WELLNESS IN WEST AFRICA
Breaking Barriers: The inspiring journey behind West Africa’s first Black-Owned Pilates studio
A BLUEPRINT FOR LASTING
LOYALTY
Is your client acquisition strategy lacking luster? It might be time to rethink your approach
Learn which of the Pilates management tools are best for your studio
The Pilates Journal would like to acknowledge and pay respects to the Gadigal people of the EORA nation as the traditional custodians of the place we call homeSydney - where this journal is produced
The Pilates Journal pays respects to their elders, past, present and emerging, and acknowledges all Aboriginal and Torres Strait Islander peoples
Photography @barrebody
THE HARMONY BETWEEN PILATES AND STRENGTH TRAINING
Learn how strength and pilates classes are equal parts of the offering at Armature Pilates
STOP DRAWING IN THE ABDOMINAL WALL: PART II
In part two of this discussion, we walk through suggestions for future abdominal work
PILATES, FASCIA & AGING: BUILDING FOR LONGEVITY
How Pilates and Fascia help build resilience for aging well
38
INSTRUCTOR SPOTLIGHT: XANTHE ALOE
We speak with Pilates Instructor Xanthe Aloe about her Pilates career to date and her teaching focus
Photography @elinapilates
Note from the Editor
Welcome to the latest issue of The Pilates Journal.
Welcome to the January issue of The Pilates Journal, where passion meets purpose In this edition, we dive into the future of Pilates training with Andrea Speir, exploring innovations like 3D body scanning We also highlight a studio that made the strategic decision to offer Pilates and strength classes separately a shift that’s driving business growth and providing clients with greater variety
We’re proud to share the inspiring story behind West Africa’s first Black-owned Pilates studio and hear the secret formula to cultivating lasting client loyalty with BarreBody's founder Emma Seibold Plus, we dive into the latest pregnancy guidelines and shift the focus to supporting the woman as well as the baby, with insights from the Women’s Health and Education Network (WHEN)
This issue is dedicated to those shaping the future of Pilates and empowering their communities Here's to a year filled with passion and purpose! Let 2025 bring renewed energy, inspiration, and growth as we continue to move forward together in our Pilates journey.
CJ Zarb
FOUNDER AND EDITOR-IN-CHIEF
CONTRIBUTORS
Samantha Wood, Andrea Speir, Peta Twitter, Cida Morrison, Emma Seibold, Anita Horry, Stephanie Sibel, Ashlea McKee, Julio Cesar Aragón Salamanca and Francesa Phillip
CONTACT US
Editorial Editor-in-Chief
Cie’Jai Zarb hello@pilatesjournal com
Photography
Samantha Wood, Andrea Speir, Peta Twitter/WHEN, Cida Morrison, BarreBody, Armature, Ashlea McKee, Julio Cesar Aragón Salamanca, Francesa Phillip and Elina Pilates
Advertising
Cie’Jai Zarb 61412209460
PO BOX 2193 Clovelly West NSW 2031 hello@pilatesjournal com
Questions/Feedback
If you would like to contribute or have any questions, please contact us at hello@pilatesjournal com
On the Cover
Pilates Instructor Cida Morrison
Sam’s world view
Associate Faculty for BASI Pilates
S A M A N T H A W O O D
Although it has been well established in the research that Pilates is effective in the treatment of chronic, non-specific low back pain, until recently there were no studies found in the literature that evaluate the effect of Pilates on lumbar disc herniation (LDH) in particular In 2022 The Journal of Comparative Effectiveness Research published the first study investigating the effect of clinical Pilates exercises on individuals with LDH. As this was the first study specifically aimed to assess the safety and effectiveness of Pilates on LDH, they did not compare it to a different exercise method
In this study, 54 Subjects (30 female, 24 male) between 30-60 years old with a confirmed diagnosis of LDH via MRI and an orthopedist, were randomly divided into 2 groups: clinical Pilates and control. The Pilates group did a 45-60 minute session of mat Pilates exercises 3 days per week for 6 weeks Before beginning the exercise program, a special session was done with each participant to explain the 5 main areas of focus: breath control, pelvic lumbar region, chest, shoulder positioning, head and neck positioning The specific Pilates mat exercises chosen were aimed at increasing core stabilization and motor control, and were progressed at the end of the third week The control group was instructed to continue their normal daily routines without doing any exercises
Pre and Post intervention test results showed that Pilates exercises were effective in decreasing the level of pain at rest, general pain, and pain during exercise (Visual Analog Scale); as well as in increasing flexibility (sit and reach and hand finger floor distance test), static and dynamic endurance of the trunk muscles (side bridge test and sit-ups test), functional level (Oswestry Disability Index), and most quality of life sub parameters (QoL Short Form-36) The authors hypothesize that the Pilates exercises and principles may have succeeded in reducing pain intensity by increasing the individual’s body awareness and directing their focus on the quality of movement, thereby taking the subject’s mind off of their pain They also propose that increased motor control and multifidus muscle strength achieved from the 6 weeks of Pilates exercises may account for the reduced pain results
Based on these results, the study concluded that a progressive clinical Pilates program of core stability-based exercises was an effective and safe method for symptomatic patients with lumbar disc herniation in reducing pain levels and functional disability, as well as improving flexibility, static and dynamic endurance, and quality of life
Reference:
Taspınar G , E Angın, and S Oksuz 2022 “The effects of Pilates on pain, functionality, quality of life, flexibility and endurance in lumbar disc herniation ” J Comp Eff Res 12 (1), e220144 doi:10.2217/cer-2022-0144.
Samantha Wood, MPT, MBA, NPCT, RYT, is a licensed physical therapist, a National Pilates Certified Teacher (NPCT), a Yoga Alliance–certified teacher, and an associate faculty member for BASI Pilates She created and teaches three advanced education courses for BASI Pilates: Pilates for Injuries & Pathologies- Parts 1 and 2 (for Pilates teachers) and Pilates: Integration into Therapeutic Practice (for rehab professionals). Pilates for Injuries & Pathologies Part 2: Chronic Pain Syndromes and Neurological Conditions is a brand new course that will debut in 2025 in Tokyo and London.
Pilates for Lumbar Disc Herniation
2 0 2 5
2 2 - 2 3
Join us for a 2-Day Workshop
Learn from Industry Leaders
Further Your Skills
Networking Drinks
Expo Showcase and more!
Book now - tickets selling fast!
Andrea Speir emphasizes that the technology is not about medical diagnoses but about empowering clients to understand their bodies better Combined with her team's expert instruction, the scans allow for tailored programs that yield measurable, resultsdriven progress
“I believe we shouldn’t be thinking in terms of what is and has always been done, but instead following the science. Pilates is so form focused and science based, we will always follow the “why” and integrity of the modality, but listening, watching and learning exercise science as it evolves should also be in the conversation, and that’s another reason why we added the 3D body scanning technology,” she explained
“By bringing in body mobility mapping, we can scan our clients while they do basic, functional exercises. This shows range of motion, form and alignment They can see what’s going on in their bodies, and learn about themselves By continuing on their designed program with us, they will see their form and range of motion improve. This ability to see beyond the scale is exactly what we need We must always be educating ourselves and our clients simultaneously,” she said
Innovation
Through Collaboration
The studio's success has also been shaped by Andrea Speir’s collaboration with leaders in the HALO and tech sectors By incorporating the latest advancements in fitness and wellness, Speir Pilates creates a space where science and movement intersect This approach allows clients to receive the best of both worlds: evidence-based training and the timeless benefits of Pilates
Andrea’s dedication to staying connected with innovators and evolving her practice ensures Speir Pilates remains at the forefront of the industry Whether through roundtable discussions, continuing education, or integrating new tools, she believes that collaboration is key to helping clients live stronger, healthier lives “I feel even more emboldened and inspired to continue to lead with what I feel is the shared goal, and that goal is helping the community find and maintain what will help them live the strongest and healthiest life possible,” she said
Andrea Speir has been teaching, innovating and educating in the Pilates industry for 19 years. Her passion for creating form focused, inclusive and fun movement can be seen in her California-based studios and digitally on the fitness app Speir On Demand
Revolutionising Pregnancy Exercise: Prioritising Women's Long-Term Health
by Peta Titter
How often have you overheard another instructor advising a prenatal client on how to move safely during pregnancy? With all the emphasis in the media on protecting and nurturing expectant mothers, it raises the question: are we being overly cautious? In some cases, are we going too far by restricting movement, while in other cases we see pregnant women lifting heavy weights while doing dead lifts and squats? This article offers a fresh perspective an opportunity to rethink our role as Pilates instructors working with pregnant clients
There’s no question that pregnancy is the most profound change a woman’s body will have Traditional exercise guidelines are almost all about the baby’s safety, but they overlook the long-term impact pregnancy has on the mother’s body Over time, this can lead to a higher likelihood of hip and knee replacements, pelvic floor dysfunction, and chronic conditions like osteoporosis and osteoarthritis However, these changes don’t have
be
negative. As a Pilates instructor, you are in a powerful position to make a positive difference to a women’s long-term health By supporting mother and baby, you can help women not just survive pregnancy, but thrive ensuring their bodies remain strong and healthy for years to come.
Think of it like a wedding so much time and energy go into planning the big day, but often, little attention is given to nurturing the marriage afterward We often treat pregnancy the same way The focus tends to center on the baby, while the mother's wellbeing often takes a backseat This mindset needs to shift Mothers need ongoing support, not just during pregnancy but well into the postpartum period and the next stage of their lives Let’s break it down.
The Facts Every Instructor Needs to Know
Joint Health: A pregnant woman typically gains around 20% of her body weight, and this results in 100% more force going
“Traditio guidelines are the baby’s s overlook the lo pregnancy ha bo
through her joints This increase places significant strain on the hips, knees, ankles and feet. Strengthening and supporting these joints during pregnancy is key to minimizing long-term issues
Pelvic Floor Dysfunction: Up to 1 in 3 women in Australia experience continence issues, including prolapses and pelvic floor injuries These changes are not always immediate; in many cases, they can surface later in life, particularly as women transition through menopause Whether a woman has had a vaginal birth or not, her pelvic floor will be altered due to the strain it endures during pregnancy This doesn’t necessarily mean it’s damaged, but it has changed Unfortunately, pelvic health often doesn’t receive the attention it should in pregnancy and perinatal classes, leaving many women unaware of how to prevent, recognize, or manage these issues
Osteoporosis Risk: Women can experience osteopenia and osteoporosis during pregnancy and breastfeeding due to temporary bone density loss While this is often temporary, it’s the perfect time to introduce discussions about bone health as women age Ensuring women are doing double-leg weight-bearing exercises during pregnancy is crucial to support their bone health and reduce the risk of developing osteoporosis later in life
Ligament Stretching: During pregnancy, a woman’s ligaments and tendons are stretched to their maximum as the body adapts to accommodate a growing baby Unlike muscles, ligaments and tendons have limited blood supply, meaning once they are overstretched, they don’t have the same capacity to rebound or repair. The goal is to support these structures during pregnancy, minimizing unnecessary strain and long-term changes By carefully
choosing exercises that avoid overstretching, you can help prevent lasting damage and weakness in these critical areas
Emotional Impact of Injuries: Falls or fainting during pregnancy are not only physically dangerous but can have a lasting emotional impact Women often feel guilt or anxiety after a fall, even if no physical harm is done. By prioritizing safety, you’re helping them stay confident in their fitness routine
These facts underline why it’s crucial to focus not just on the baby, but also on the woman’s long-term health
Guidelines for Pilates Instructors
You can start to use these tips in your classes today Please note, these are just a taster of the full guidelines available in our workshop, which covers these topics in greater depth
1 No supine exercises after 12 weeks
While some guidelines suggest stopping supine exercises at 28 weeks, we recommend switching to side-lying, seated, or standing exercises as early as 12 weeks This helps reduce the risk of hypotension, which can cause dizziness, fainting, and falls Every pregnancy is different, and we don’t know exactly who will be affected or when, but the theory behind 28 weeks is based on when the foetus gains more weight However, second or third pregnancies can affect women differently To avoid the risk of fainting, which can cause anxiety for the woman and the instructor, it’s best to make this adjustment earlier for safety
2.Avoid one-le d i h b i i
Standing on o pressure on th long-term issu challenge is th it Because pe on balanced, s pelvis. By min can help lowe overall comfor
3.No standing
With the adde during pregna on equipment of falls for bo Pregnancy pla exercises incr and safe is es her baby
4 Communica
Changing you are often muc the changes T to protect both Giving them fu changes empo
5. Be a Pelvic Health Advocate
You don’t need to teach pelvic floor exercises directly, but you can still make a huge difference by talking to your clients about pelvic health and encouraging them to see a pelvic floor specialist. Many women aren’t told about this in pregnancy classes, but by starting the conversation, you can help them avoid future issues like incontinence or pelvic organ prolapse
Why These Changes Matter
Pregnancy and childbirth are life-changing events, and while we often focus on keeping the baby safe, it’s equally important to address the long-term health of the mother These small changes can help women avoid issues like joint deterioration, pelvic pain, and emotional distress all of which are preventable with the right support.
By incorporating these recommendations, you’re giving your clients the best chance at staying strong, healthy, and safe not just during pregnancy but for the rest of their lives.
Pregnancy places immense stress on a woman’s body, and it’s our responsibility to help them navigate these changes safely By understanding the long-term impact pregnancy has on joints, ligaments, and overall health, you can be a crucial ally in your clients' well-being With the right support, you can ensure that your clients not only stay strong during pregnancy but that they also set themselves up for a healthier future
Peta Titter is the Founder and CEO of the Women’s Health Education Network (WHEN), a not-for-profit organization. With 18 years of experience teaching Pilates and a background as a continence nurse, she is dedicated to improving women’s health.
The WHEN guidelines have been developed by a team of leading experts, including obstetricians, gynaecologists, physiotherapists, exercise physiologists, midwives, and continence specialists. These recommendations have been rigorously reviewed through our clinical governance committee To help Pilates instructors apply these enhanced guidelines, we’ve created an online Exercise in Pregnancy Workshop. This course is designed to provide you with the tools and knowledge to confidently integrate these changes into your practice As a non-profit, all proceeds from the workshop go back into developing more educational resources for women’s health. In the workshop, we provide comprehensive guidance on everything discussed here and more.
Transforming Wellness in West Africa: The Pilates Studio Accra
by CJ Zarb
Pilates has long been celebrated for its ability to transform both body and mind In West Africa, where the fitness culture is rapidly evolving, one Black-owned business is pioneering this transformative practice. The Pilates Studio Accra, founded by Cida Morrison, is reshaping wellness in Ghana through Pilates and a deep commitment to community empowerment
Cida’s journey began as a personal exploration of Pilates, but it has since evolved into a mission to bring its benefits to Accra and beyond “My personal Pilates journey has been deeply transformative and ultimately led me to Accra in an unexpected yet profoundly meaningful way,” she shares.
A Journey of Passion and Resilience
Cida’s connection to Pilates began as an obsession “After discovering the immense benefits Pilates brought to my physical and mental well-being, I felt compelled to share this experience with others,” she explains This passion led her to enrol in BASI teacher training and countless supplementary courses Her relationship with Accra started in 2017, when she was captivated by the city’s vibrancy and dynamic energy “I saw an opportunity to bring Pilates to this thriving city, blending my passion with a genuine desire to contribute to the wellness culture here,” Cida recalls What began as a two-week holiday in February 2020 turned into an 18-month stay due to the pandemic During this time, she opened The Pilates Studio Accra and became pregnant with her second child “Accra has since become the place where my passion for Pilates and my life as a mother and entrepreneur have seamlessly come together,” she explained
Introducing Pilates to Ghana
“Accra, with its vibrant energy and dynamic growth, felt like the
perfect place to introduce Pilates The city’s natural resilience and strength are reflected in its people, and I saw an opportunity to complement that with a discipline that promotes not just physical strength but also mental clarity and inner alignment. Pilates is about more than exercise it’s about wellness, confidence, and self-discovery Bringing this to a region with such vitality and potential felt both needed and incredibly inspiring,” she said
“My goal was to create a space where people in Ghana and West Africa can reconnect with their bodies, cultivate mental clarity, and feel empowered in their daily lives In a city as fast-paced as Accra, this practice feels not only relevant but essential for fostering balance and holistic well-being
“I started teaching in the small compound where I lived to neighbors who initially had no experience with Pilates At first, we held just two classes a week, and while there was some curiosity, and maybe a bit of skepticism, quite quickly they saw the benefits
“Eventually individuals came to us with concerns stemming from desk-bound work or back pain, so we emphasize core strengthening and postural alignment,” she explains
Impact and Community Initiatives
Empowering Through Pilates
“Pilates has also brought a unique dimension to Ghana’s evolving fitness culture While more traditional forms of exercise are widely practiced, Pilates offers a mindful and core-focused approach that emphasizes alignment, balance, and holistic well-being,” she mentioned
“In a society that deeply values strength and resilience, Pilates complements these qualities by promoting not only physical strength but also mental clarity and emotional balance It fills an important gap in the wellness landscape, providing a practice that
The Story Behind The Pilates Studio Accra
supports both the body and the mind in a way that resonates with the community’s needs
“Sure it’s still a relatively unfamiliar concept for many Some initially perceive it as simply stretching, without realizing the depth, strength, and precision the practice requires Addressing these misconceptions has been key, so we’ve focused on communicating the science behind Pilates and its many benefits
“To make it more accessible, we’ve offered free introductory sessions and collaborated with local influencers to help demystify the practice and show how it can benefit everyone These efforts have been instrumental in building awareness and interest in Pilates within the community,” she said
Celebrating the unique culture
“We also made sure we incorporated elements of the local culture to create a welcoming and familiar environment For example, we use locally inspired music, such as Afrobeat or traditional Ghanaian rhythms, to create an energizing atmosphere. Our studio space reflects the vibrant culture of Accra, featuring locally made textiles and artwork, while our teaching approach emphasizes community and connection, values that are deeply rooted in Ghanaian culture,” said Cida.
“By meeting people where they are and understanding their unique needs, we've made Pilates both accessible and engaging, ensuring it resonates with the community in a meaningful way.”
Supporting our community
“Our charity work, like the Pilates for Pads initiative, has significantly impacted the community, especially young girls in underprivileged areas, by providing essential supplies and introducing wellness practices to support their development We also support female entrepreneurs in Ghana by offering them space in our studio to showcase their work, helping expand their reach These efforts reflect our commitment to creating a positive and lasting impact within the community,” she said
Expanding Across Africa
The success of The Pilates Studio Accra has inspired Cida to dream bigger. “My vision is to create a network of studios that provide accessible Pilates education and wellness opportunities throughout the continent,” she shares Through teacher training courses, she is building local expertise and ensuring the ripple effects of Pilates reach more communities.
“I hope to demonstrate that creating spaces dedicated to wellness is not only essential but also transformative Investing in wellness goes beyond individual health - it uplifts communities, empowers individuals, and contributes to building a healthier, more connected future,” she explains
“I’m deeply proud to be the first Black-owned Pilates studio in West Africa and represent a movement that promotes wellness, empowerment, and inclusivity This goes beyond running a business - it’s about breaking down barriers and inspiring people from all walks of life. Being a pioneer in this space is humbling, but also deeply rewarding I hope it serves as a powerful representation, especially for young girls, to see what’s possible
and to believe that they too can achieve their dreams!
“One of our key initiatives has been the introduction of our teacher training courses, which not only build local expertise but also lay the foundation for growth By empowering others to become Pilates instructors, we’re creating a ripple effect that will help bring wellness to even more regions in West Africa and beyond!,” she said
Conclusion
The Pilates Studio Accra is revolutionizing wellness in Ghana by blending Pilates with community initiatives Cida’s work is inspiring positive change across West Africa, demonstrating that Pilates is not just exercise, but a journey of empowerment and selfdiscovery. Through her pioneering efforts, Cida is proving that Pilates is more than just exercise it’s a path to confidence, empowerment, and self-discovery
Cida Morrison is the founder of The Pilates Studio Accra, West Africa’s first Black-owned Pilates studio, where she combines her passion for wellness with a mission to empower her community. After discovering the transformative power of Pilates, she brought this practice to Accra, blending its principles of strength, balance, and mindfulness with the vibrant culture of the city Driven by a belief in the profound impact of wellness, Cida is dedicated to creating spaces for physical and mental growth, inspiring others to prioritize health and build stronger, more connected communities across Africa
A Blueprint for Lasting Client Loyalty
by CJ Zarb
With a wealth of experience, the Founder of Barre Body, Emma Seibold has honed her understanding of what it takes to attract and retain clients in the competitive fitness studio market Over her 13 years in the industry, she has sold and closed 18 studios, and today, she operates two studios with a strong focus on teacher training platform Her primary takeaway? Success goes far beyond marketing and client acquisition it lies in the overall experience you offer clients from the moment they step through the door
"Yes, you have to attract new clients, and that's where most new studio owners focus," says Emma, "but in my opinion, your priority should be on the customer experience There's often a lack of focus on the experience people have when they come into the studio It’s everything Every client needs to feel like the most important client of the day."
From how clients are greeted to the ambiance and small details
like the hand soap you provide, every interaction contributes to how clients perceive your brand Emma advises studio owners to map out the entire client journey before thinking about how to get more clients in the door.
"If you don't have the client experience journey mapped out, there's no point in focusing on attracting new clients," she says "It’s about building a momentum that takes time. New studios often don’t see success right away it takes time to grow, especially in competitive areas But if you open in a location without a lot of competition, like in an area without an existing reformer studio as an example, you’re more likely to make a bang "
Location is a key factor in determining whether a new studio can succeed right off the bat. Emma emphasises the importance of choosing an area where there isn’t already a saturated market, as it gives you a better chance to stand out and make a strong first
impression But even if you’ve got a great location, that’s just the beginning A targeted marketing strategy is essential
"Make sure you're using Facebook and Instagram ads, Google ads too You need community engagement as well work with local businesses, and make sure everyone in the area knows you're there "
Once you've attracted clients, the next focus should be on converting them into long-term members Emma suggests leveraging tools within your studio management software to guide clients through the process and figure out what they need "It’s about walking them through the journey what do they need help with? It’s your role to guide that conversion process "
For Emma, creating a positive client experience is deeply tied to building community "In our studios, there is always a place where people can gather, sit, and chat We don't have receptionists, so the connection is made directly with instructors. It builds a sense of community because it’s always the teacher who’s getting to know the clients "
Community-building starts with how studio owners treat their teachers. Emma’s approach to teacher engagement is clear: "I care for our teachers first We don't do tier pricing for our instructors I expect every teacher to be a great teacher A great teacher's energy creates community "
Emma also uses challenges, workshops, and events to keep members engaged without charging extra "We run these to make members feel like they’re getting added benefits It makes them 'sticky,' and they feel more connected to the studio."
When it comes to promotions, Emma is selective about offering free classes "I only do that during opening week or maybe for someone personally like a brand I’m trying to work with. Any introductry offer needs to be appealing not too long, but long enough for them to try out a few classes, experience the studio, and feel the vibe "
For ongoing retention, Emma’s studios have leveraged platforms like ClassPass to fill excess capacity However, she notes that ClassPass has significantly changed the industry, and while it’s useful for some, studios need to carefully evaluate how they incorporate it into their strategy.
Emma firmly believes that social media is the new website, particularly for younger audiences "Anyone under 40 goes to social media first. Your feed should reflect the brand and the vibe you’re creating, and give potential clients a sense of what they can expect Stories are for fun, behind-the-scenes moments It’s essential to collaborate with brands that share similar goals Loop giveaways can also be a great idea that’s where 6 or 8 brands create a prize pack and promote across all their channels and tag each other it’s a great way to expand your reach across audiences "
Looking ahead, Emma sees the fitness industry shifting towards a blend of strength training and boutique environments "I think we've hit the top of the market for Pilates, and while it won’t shrink, I’m seeing more interest in strength training. The challenge is how to bring that into a boutique studio setting " She also predicts that more studios will focus on catering to specific lifestyle stages, tailoring programs for distinct audiences, like women in their 40s, or clients going through menopause as
an example. "It's all about how people feel when they engage with your brand, and making sure they have a great experience both in-studio and beyond "
In an increasingly competitive market, Emma Seibold’s insights emphasise that while attracting new clients is important, focusing on the overall experience and community within your studio is what leads to long-term success By building a strong foundation of client care, thoughtful marketing, and teacher engagement, studio owners can create a loyal client base that grows through authentic relationships and a positive atmosphere
Emma Seibold is one of Australia’s most sought-after wellness entrepreneurs, as the founder and creator of Barre Body, Australia’s first barre studio concept, Bende Byron, and Teacher Love Club. Barre Body has flourished since its inception in 2012, with an incredible online platform, world-class teacher training programs, and a cult following. Bende is its highly successful sister studio in Byron Bay and Ocean Shores. And Teacher Love Club is a mentoring and professional development app for Pilates & barre teachers Passionate about female entrepreneurism, Emma is an inspiring entrepreneur who knows what it's like to single-handedly build a business from ground up.
The best Pilates Management Apps for Studio Growth
by Anita Horry
In today's fast-paced world, Pilates studios face the dual challenge of delivering exceptional workouts while staying ahead in a highly competitive market One of the key differentiators? Efficient, technology-driven management systems As a professional Pilates business coach, I’ve observed that integrating advanced booking and customer management software is no longer optional it's essential for studios aiming to enhance client experiences, optimise operations, and drive growth
The transition from manual booking methods to sophisticated digital platforms has revolutionised Pilates studio operations What once involved pen-and-paper scheduling has now evolved into seamless, automated systems that streamline every aspect of management Over 50% of service-based businesses worldwide, including health and wellness sectors, have adopted online booking platforms, transforming client engagement and retention
As a coach, staying updated on these technological advancements is critical By incorporating the latest innovations into my own studios and coaching strategies, I help clients adopt cutting-edge solutions that enhance growth and operational efficiency The rise of AI and data-driven tools has empowered Pilates studios to predict client preferences, reduce no-shows, and manage resources more effectively
For instance, AI-driven scheduling algorithms optimize appointment times based on historical data, ensuring clients are booked at their preferred times, and staff schedules are maximized for efficiency. This technology-driven approach is reshaping the way studios operate, offering a competitive edge in a crowded market
Personalization and Client Engagement
Recent trends highlight the growing demand for personalised client experiences Platforms like Momence have integrated features such as spot scheduling, allowing clients to choose their preferred instructor, and tagging systems that tailor session access based on client history These innovations not only enhance client satisfaction but also boost loyalty, which is critical in an industry where retention is key
Another standout example is bsport, which offers data analytics tools that provide studio owners with valuable insights Their customizable dashboards feature heat maps to highlight popular class times, allowing studios to optimise schedules and reduce
cancellations. Additionally, features like Smartlists enable studios to segment clients based on specific behaviours, allowing for targeted marketing campaigns that drive engagement and retention
The trends I’ve observed in Pilates management systems reflect a broader shift toward smarter, more integrated business tools:
AI-Driven Personalization: AI is increasingly vital in online booking systems, where predictive algorithms personalize the experience based on client behavior and preferences. This ensures that each session is tailored to individual needs
Integration with Wearable Technology: The future of Pilates management may involve integration with wearable tech For example, a smartwatch could monitor a client's stress levels and automatically book a Pilates session to help them relax This level of integration could redefine client-studio interactions
Enhanced Data Security: With the rise of data-driven solutions, robust security measures are essential. Platforms like bsport prioritize data protection through advanced encryption and compliance with global regulations such as GDPR
Mobile and Cloud-Based Solutions: The demand for flexibility and accessibility is driving the adoption of mobile and cloud-based booking systems These solutions allow clients to manage their appointments on the go, while providing studios with the scalability needed to handle a growing client base
Software Options: Key Features, Benefits, and Drawbacks
As a Pilates business coach, I’ve researched popular booking and CRM systems to help studio owners choose the best platform for their needs Below is a summary of key features, benefits, and drawbacks of each over on the next page
The Evolution of Pilates Management
Trends Shaping the Future of Pilates Management Systems
In my work with clients, I’ve seen firsthand how these platforms can support studio expansion For example, Mariana Tek excels in scalability, offering advanced tools for revenue management, custom apps, and marketing automation These features have helped studios diversify revenue streams and enhance marketing efforts, making it a strong choice for expanding studios.
Another popular trend is video-on-demand services, which cater to clients who prefer practicing Pilates from home Major platforms offering this feature allow studios to expand their reach and create additional revenue streams, demonstrating the versatility of modern Pilates management systems
As the Pilates industry continues to grow, the need for advanced management systems becomes even more critical By leveraging the latest technological advancements, Pilates studios can streamline operations, enhance client experiences, and drive sustainable growth The future of Pilates management lies in AIdriven personalization, data analytics, and seamless integration with other business tools.
For Pilates studio owners, staying ahead of these trends is crucial to remaining competitive As a business coach dedicated to helping my clients succeed, I know firsthand the importance of embracing new technologies to create better client experiences
If you’re running a studio, now is the time to prepare for these changes The future of Pilates management is here, and it's an exciting time to be part of this evolving industry. Feel free to reach out if you need guidance in navigating these changes I'm here to help you make the most of these advancements Oh these are exciting times ahead!
Anita Horry is a classical Pilates teacher with over 20 years of experience, known for adapting Pilates to meet a wide range of client needs from paraplegics to Olympic athletes. As the creator of her own Pilates certification program and a business coach for Pilates professionals, she combines expertise in the classical method with a nuanced understanding of business strategy. With a background in accountancy and specializations in osteo therapy, Anita brings a holistic approach to both teaching and running a successful Pilates studio.
If you're looking to explore studio management software and other essential business tools, check out the Pilates Business Academy, Anita Horry Academy For personalized guidance and one-on-one coaching to take your Pilates business to the next level, visit One-on-One Business Coaching.
From Dance to Pilates: A Transformative Journey
by CJ Zarb
Ashlea McKee’s path to a fulfilling Pilates career began early in her life, steeped in the world of dance Starting at age two, she trained rigorously and performed internationally, achieving an advanced level by 18 However, her promising dance career was cut short by a debilitating spinal stress fracture from overuse “Although it was a tough time,” Ashlea reflects, “I’m so grateful it happened ” This moment of physical limitation turned out to be a blessing in disguise, introducing her to Pilates
Through Pilates, Ashlea discovered a method that not only aided her recovery but also became her new passion. “Once I experienced the transformative power of Pilates and how it helped me fully recover from injury, I felt a deep desire to help others in the same way,” she shares At 21, she completed 600 hours of comprehensive classical Pilates training, blending her dance background with the structured approach of Pilates to create a powerful tool for helping clients from all walks of life
Building a Global Community
Connecting Digitally with Clients
One of the most rewarding aspects of Ashlea’s Pilates career has been maintaining strong connections with her clients. As a freelancer, she has successfully fostered a global community through:
Personalised messages to clients
Free workouts, events and engaging content shared via her app and social media
Consistent engagement and encouragement
“I realized early on that I needed to check in regularly with my community, whether through personalized messages, free workouts, or just encouraging feedback,” she explains
“Building the app was an important milestone in my journey I designed my app to be for a wide range of Classical Pilates and
stretch classes and designed for all levels I also included seasonal challenges to ensure my clients were consistent with their workouts. The challenge with an app is you have to have regular updates to make sure there is always fresh content which keeps my clients engaged Over time, I’ve learned to listen closely to client feedback, tailoring the app to include features they truly value such as shorter classes that fit seamlessly into their busy lifestyles, detailed breakdowns and tutorials for deeper understanding, and dedicated themes to align with their specific goals and interests
Managing the Challenges of Freelancing
Freelancing offers Ashlea the freedom to express her unique teaching style, but it also comes with challenges, including juggling multiple roles:
Teaching sessions in diverse settings, from retreats to corporate events 1
Handling marketing, sales, and finances 2
Creating content for digital platforms. 3.
“As a solo instructor, I often juggle multiple roles, from teaching to handling marketing, sales, finances, and content creation There’s so much to balance, and it’s not always easy to switch off,” she admits To maintain balance, Ashlea has learned the importance of setting boundaries “When I first started, I said yes to everything, but now I create a more realistic schedule ” This approach helps her sustain her passion and deliver her best self to clients.
Staying Inspired and Grounded
Mindfulness and Mind-Body Connection
Mindfulness is central to Ashlea’s teaching philosophy At the start of each class, she guides clients through centering exercises, helping them transition into a state of calm and focus For Ashlea, Pilates is not only a physical workout but also a form of meditation, offering both mental and physical benefits “For me, Pilates is a
form of meditation This is what initially drew me to it It allows me to move mindfully and focus solely on my movements, the muscles engaged, and the exercises It allows me to switch off from stress and just be in the moment,” she says
Clients often share that they leave her classes feeling physically energised and mentally refreshed, a testament to the holistic power of mindful movement
Drawing Inspiration from the Community
Ashlea’s support system, including her family, partner, friends, and mentors, plays a vital role in keeping her grounded She also stays motivated by attending Pilates classes as a client, where she gathers new ideas and connects with fellow instructors “Some of my best ideas come to me while I’m moving,” she shares
Advice for Aspiring Pilates Instructors
Ashlea offers simple yet profound advice to fellow freelance instructors:
Be yourself and share your authentic message Stay consistent with your engagement to build a loyal community
Set boundaries to prioritize your well-being
“Be yourself and share your message, no matter how big or small,” she emphasizes “When you embrace who you are, people will feel it, and that’s what creates genuine connections No one is you, and that’s your power ” By embracing authenticity, instructors can attract clients who resonate with their unique approach and build a thriving practice
Looking to the Future
Ashlea envisions expanding her offerings to make Pilates more accessible worldwide From establishing studios to offering online courses, her goal is to share the transformative power of Pilates with as many people as possible “Teaching Pilates internationally is a dream come true for me,” she says. “I enjoy connecting with clients from different cultures and backgrounds ”
Her journey demonstrates the importance of resilience, authenticity, and mindfulness in building a fulfilling Pilates career. By fostering genuine connections and continually adapting to her clients’ needs, Ashlea inspires countless individuals to embrace Pilates and experience its life-changing benefits
Ashlea McKee is a Certified Classical Pilates Instructor with 7+ years of experience and 600+ hours of training on all Pilates apparatus A former professional dancer, she specializes in personalized instruction focused on precision, alignment, and mindful movement. Ashlea hosts global Pilates retreats, offers private sessions (in-person and online), and runs the Pilates with Ashlea app, featuring 130+ on-demand workouts for all levels
You can view her app here.
The harmony between Pilates and Strength Training
by Stephanie Sibel
g g
Armature Reformer Reformer instructors also coach Strength Training and can sing the praises of both
Reformers are amazing for building postural strength, full-body, challenging exercises and sometimes “going to failure” with muscle groups
Strength Training lifts heavy stuff off the floor and pulls bodies upwards on bars or rings, etc It has movements and positions that just can't be done on the reformer (no matter how much we try to mimic them )
Both are amazing, but they work the body in different ways and put it under different physiological and coordination challenges
That is the beauty of having both in the business. While reformer Pilates is on everyone’s lips, so now is Strength Training, thanks to all the media and doctors’ referrals encouraging Strength Training
Resistance training is overloading muscles to make them stronger over time Results come from building on the same movements and improving on both form and load
We do consider these concepts in Armature Reformer as well –with many instructors specifically programming for sets/reps and loading to fatigue within the reformer repertoire possibilities, especially in Reformer Strength style classes
But it isn't quite the same as the Strength Training
Firstly, we program eight weeks of a periodised Strength Training cycle
This builds confidence to increase load and increase soft tissue, joint tolerance, mobility and lift heavier each week Movements include variations of squatting, hinging, pushing and pulling, using
“While reformer Pilates is on everyone’s lips, so now is strength training, thanks to all the media and doctors’ referrals encouraging strength training to fight the effects of aging and conditions like osteoporosis and menopause. ”
barbells, dumbbells, kettlebells, etc
Clients become comfortable with this equipment and can progress their weights slowly over time, so they feel their amazing results (and many are increasing their bone density numbers too!)
This takes consistent and repetitious programming and planning And not being afraid of “boring” the clients with the same class as last week
The coaches make sure the client is loading the right amount and under enough duration Then it’s rinse and repeat, adding small variations from week to week, to elicit physiological change
This is different to reformer class programming with all its variety of repertoire and flow It’s also different to inserting exercises into pre-programmed mat class formats that never change in intensity or duration These classes have great benefits but differ from pure Strength Training
How do we get clients to consider doing strength training?
Well, the GPs and social media sell it for us Plus, Armature is established and has great word-of-mouth referrals Everyone seems to now know that we do Strength Training, as we have been delivering and refining our offerings for years now
Armature’s five strength coaches are all women in their late 40s/early 50s That is also our client demographic
We run a five-week Introduction to Strength Training Course that has self-contained sessions covering the main positions (squat, hinge, push, pull) for people who want some orientation before starting in the classes
We also do 1:1 sessions (just like we do for clients entering the personalised pilates studio) for clients wanting those
We name the Strength Training classes Basics or Open We run the same programs in both. The Basics name is less scary and more friendly and seems to bring new clients to classes! Once they come, they generally continue
Strength Training is scalable and, honestly, easier to modify than a reformer class, so we can incorporate most clients into the Strength Training environment We start conservatively, often with just body weight to get patterning on track The coaches methodically provide technique feedback and recommendations for weight progressions
How does Armature do strength training classes?
Armature is lucky to have a devoted strength venue, with capacity for up to 15 clients per session We run two different programs in a week, both cover the whole body (upper and lower) and include two large compound movements done as strict sets (complete all sets before moving onto the next exercise)
Compound lifts include variations of deadlifts, squats, chest press, rowing, pull ups, often, but not limited to, using the barbell (if the
Conditioning Supersets (incorporating load in coronal and transverse planes and usually higher reps and lighter percentages than the compound lifts)
Mobility throughout the session in warmups, rest periods and cool downs
Clients can do one or both programs per week. Many clients also do reformer, mat or mobility classes or other cardio training
It’s manageable to incorporate a new person doing bodyweight squats (maybe 4 sets of 12 reps) alongside a more experienced person on the barbells working heavier (maybe 4 sets of 6 reps)
Armature has a consistent clientele, so we can build trust and rapport with them. Regulars are empowered, through the repetition from week to week, to know their program and start their exercises without too much explanation This means more time to focus on and integrate newer participants
Pilates, Reformer, Strength - the whole trifecta!
Armature is 19 years old and started as a bespoke clinical studio, followed by an extensive mat work timetable, reformer venue in 2013 and finally the devoted strength training facility in 2017
We opened as Armature Pilates Today we are Armature as we are so much more than just Pilates These days, many clients come for Strength Training first and find Pilates later
Pilates is amazing for all its glorious detail and possibilities, the intrinsic mixing with the extrinsic Armature Reformer is a great option for clients to combine Pilates principles with resistance training Or as a gateway to Strength Training
And while reformer training is Strength Training and Pilates mat is also bodyweight strength training, there’s no substitute for the tried-and-true science and methodology of traditional Strength Training
It’s this practice that is now Armature’s biggest growth area and taking our multi-faceted business to the next level
Stephanie Sibel is the founder and director of Armature and Armature Education in Brunswick, Victoria, Australia. With fifteen years in pilates instructor training, she is now a faculty educator for National Pilates Training and regularly presents to industry. She has a long history of teaching group fitness alongside all aspects of Pilates and strength training. In another capacity, she freelances as a dance reviewer, a role she had at the Herald Sun for twenty years
Let’s stop drawing in the abdominal wall during Pilates classes: Part II
Julio Cesar Aragón Salamanca P.E.S.S., M.P.E., C.S.C.S.
1.Introduction
In the first part of this article published in (June 2024 in The Pilates Journal), we provided a new perspective on whether the “abdominal drawing-in maneuver” (ADIM), also named “abdominal hollowing maneuver” (AHM), should be performed by Pilates practitioners or our clients Below we summarize and recall our main conclusions here:
Concerning the use of the ADIM to perform a selective activation of the Transversus Abdominis (TrA) muscle, our opinion is that, although ADIM can increase TrA activation, Pilates exercises do not meet the requirements for isolated TrA-specific retraining The application of ADIM during Pilates exercises, without quality control of the TrA activation, could impair spinal stabilization strategies Enhanced activation of the TrA during ADIM increases the Inter Rectus Distance under diastasis rectus abdominis conditions and is discouraged in patients with hernia repair or severe uncorrected abdominal hernia The continuous conscious activation of the core muscles can potentially jeopardize the structures of the spine Neuroanatomy concepts contradict the use of a conscious muscle activation technique, such as ADIM, to enhance the postural tonic role of the TrA muscle
With regard to the use of the ADIM to improve lumbo-pelvic stability, we conclude suggesting that excessive activation of TrA during an ADIM, an essential but ineffective local muscle for pelvic orientation control, may interfere with Rectus Abdominis muscle input for pelvic directional control during high-load Pilates exercises In fact, ADIM was less effective at controlling pelvic rotation during two typical Pilates scenarios, an “active supine straight leg raises” (Lee, 2020) and a “front Plank” (Jung & Oh, 2022).
2.
Systematic Review Study about the effectiveness of ADIM during High Load Tasks
When you have been doing things one way for a long time, without even asking yourself anymore why you do them that way, it is very difficult to consider any changes The objective of this second article is to make a clear proposal for change and suggest what to do from now on But first, we would like to show the result of a recent publication that analyses the effectiveness of ADIM for core stability during High-Load Tasks that may add further foundation to what was said above
In a recently published systematic review article it is shown how during high-load tasks (HLT) the conditions that used ADIM performed better only in 16 66% of interventions, while other conditions, that did not use ADIM, performed better in 83 33%of interventions (Figure I) (Aragon-Salamanca, 2024) In this review study is highlighted that ADIM performed worse on all of the HLT except one, the study by Fayh and colleagues (Fayh, 2018) But we think this study should not be taken in account because the intervention group that used ADIM received also some specific postural guidelines what could have affected the result Postural guidelines that provides positional information and generates attention to a specific joint segment will affect the movement response during the execution of any task or exercise (Becker and Smith, 2015)(Sawai et al, 2022), due to what we could call an Internal Focus Effect (Aragon-Salamanca, 2024) Therefore, according to the result of this review, ADIM is less effective for Core Stability during HLT so we should not use ADIM during “stability and core strengthening” exercises
Figure 1. During High-Load tasks ADIM performed better in only 16,66% of the studies, while other conditions that did not use ADIM (NO ADIM) perform better in the 83,33% of the studies (Original source Aragon Salamanca JC, 2024: under CC BY 4.0.).
The “stability and core strengthening” exercises, according to Mottram and Comerford, are described as high-load stability tasks, that are developed with high-load resistance or high speed, that promote co-activation of the local and global muscles and might generate muscle fatigue, with the dominance of High Threshold Recruitment (HTR) (Mottram and Comerford, 2008). A task with HTR domain is defined when the load of the exercise or task is such that it cannot be performed continuously for two minutes due to the onset of fatigue If the exercise or task is performed at high speed, then it will be performed also with an HTR domain, even if the load is low According to this description many of the core exercises used in the fitness, sport training and Pilates environment better match the concept of “stability and core strengthening” exercises, therefore, they are HLT. In figure 2 we show several examples of High-Load Pilates exercises
3.Personal Discussion
We are aware of the evidence suggesting that, in specific situations of low-back pain, in the rehab process, the TrA muscle may need an isolated retraining strategy; in these situations, a
controlled and monitored ADIM could be used Some subjects could benefit from the use of ADIM, when we assess that TrA has a low level of activation or as a strategy to develop awareness and control of the core muscles (McGill, 2013) However, we agree with the idea that, when we move, we do not think about contracting any muscle; we think about the movement itself or the intention and final goal of the movement, so our muscles become active in order to achieve these goals and automatically support the system (Cook, 2010) The Beevor Axiom says that “the brain knows nothing of individual muscle action but knows only of movement” (Voss et al, 1985) Although, in low-back pain scenarios it may be necessary to retrain the local TrA muscle in an isolated manner by drawing-in the abdominal wall, at some point, during the motor reeducation program, we should stop using conscious muscle activation “Individuals in an externally loaded state appear to select a natural muscular activation pattern appropriate to maintain spine stability sufficiently Conscious adjustments in individual muscles around this natural level may actually decrease the stability margin of safety ” (Brown et al, 2006) Neuman points out that, although the local and the global muscles have been analyzed separately, they function together and, in healthy people, all muscles of the core contribute to the trunk static or dynamic stabilization (Neuman, 2010) Therefore, we agree with Lederman’s suggestion that says: “Patients who have been trained to use complex abdominal hollowing and bracing maneuvers should be discouraged from using them” (Lederman, 2010).
4.Our suggestion for the future
In accordance with the above, we think that we should stop using any conscious abdominal muscle activation during the core training but we believe that we must define different Order Parameters that should describe the optimum behavior of the system during each core stability training task
a
Order Parameter #1: Lumbo-Pelvic Alignment
We believe that we should continue to look at the position of the lumbo-pelvic region during Pilates exercises, because joint alignment will affect the optimal joint loading and optimal muscle activation (Sahrmann, 2011) (O’Sullivan and Beales, 2007) So, we suggest continuing to teach an optimal lumbo-pelvic alignment
Figure 2. Examples of High-Load Pilates exercises.
during the Pilates exercises through the development of a solid base of Segmental Body Awareness, especially of this body region (Figure 3)
Figure 3. Recognize and identify de Neutral Zone of the lumbopelvic in different positions.
b. Order Parameter #2: Lumbo-Pelvic Direction Control
Following the concept of Direction Control of Mottram and Comerford (Mottram and Comerford, 2008) we need to develop a strong Direction Control Awareness with the goal of developing specific direction avoidance patterns in the lumbo-pelvic region during the different core stability training tasks (Figure 4)
Figure 4. Differentiate the directions of movement of the pelvis in the sagittal plane to identify the direction of force to apply: At = Anterior Tilt, Pt = Posterior Tilt. Recognize the movement direction it should be avoided. Fa = Direction of the force that acts to destabilize the system. Fr = Direction of the force that resists Fr: direction of posterior tilting.
c ) Order Parameter #3: Breathing pattern
We should also continue to be aware of the localization of the breathing movement because this will guide us about the right breathing pattern (Kapanji, 2017) Therefore, the 3-dimensional lower rib cage breathing pattern during the loaded-tasks should be encouraged during the Pilates exercises (Figure 5)
Julio C Aragón-Salamanca graduated in Physical Activity and Sport Sciences from the University of the Basque Country and holds a Master’s degree in Sport Injury Rehabilitation. A Certified Specialist in the Pilates Method, he has been the owner, technical director, and instructor at Pilates Studio el Patio, a Pilates and rehabilitation center in Madrid, Spain, since 2005.
Figure 5: 3-Dimensional lower rib cage breathing during loadedpositions.
d ) Order Parameter #4: IAP control
And we may need to observe the effect of the Intra Abdominal Pressure (IAP) during the different Pilates exercises An inappropriate control of the IAP increase, which will show an obvious departure or bulge of the abdomen from its basic state, means an incompetent abdominal muscle function during a loaded task (Cabañas and Chapinal, 2014) So, we suggest being aware of how the muscles of the core react to the different Pilates positions and exercises in relation to this IAP control This should not be confused with continuing to “draw the abdominal wall in” to prevent the abdomen from coming out We will need to teach clients how to identify the optimal amount of load that the system can handle If a system cannot control the increase of IAP during the execution of certain exercise, it means that this exercise is not appropriate at that time and should be facilitated (Figure 6)
Figure 6: If the system is not able to control the increase of IAP caused by the execution of an exercise, showing an obvious bulging of the abdomen (photo 1), compared to the basal state (photo 2), it means that this exercise is not appropriate at that moment and should be modified or facilitated (photo 3 and 4).
Pilates, Fascia & Aging: Building Resilience for Longevity
by Francesca Philip
Oh no, she’s about to go over!
This particular morning, I was leaving the hotel portico en route to a training I was attending, a small carry-on behind me My right shoe caught on the uneven footpath I stumbled forward; the footpath rushed toward my chin. But my core and limbs sprang into action I caught myself mid-air and straightened Wow, that was close
This episode made me reflect on my aging dare I say we all age and falling is not a pastime we want to invest in. It made me think about my Pilates practice and how it has helped me build strength and resilience And after so many years of studying fascia, I couldn’t help but consider the ways it had factored into my bounce-back, too.
Pilates, we can agree, is a form of low impact exercise that emphasizes core strength, flexibility, and mindful movement As we learn the method, we come to realize the ways in which those fundamentals are intrinsic to our well-being
Lately, aging well and longevity have been at the forefront of the media and our own studios We hear statements such as: I want to play with our grandkids for years to come; I want to run a 5k successfully and be pain free; and I want this hip replacement to go well, so I can bounce back quicker Many of us wish to age gracefully To do this, we must adopt a lifestyle of habits and attitudes that contribute to overall well-being, health and emotional resilience as we grow older The main key to aging well is to stay physically active and I feel it is a non-negotiable
As we age, our bodies undergo various changes that make maintaining our health and strength more difficult such as: alterations in muscle tone, balance and the health of connective tissues known as fascia Studies have shown that fascia is important for: human movement proprioception our nervous system pain management
What does fascia mean to those of us in the Pilates industry? Fascia surrounds our muscles and organs It can become less pliable with age, potentially leading to stiffness, thickness and reduced mobility Knowing about your fascia will aid you in tackling
chronic pain, releasing tissue tension, reducing muscle soreness, and enhancing flexibility and mobility around your joints
Want your clients to feel the joy of working with their fascia? My client Deepa came in for a private session recently and mentioned while doing Arms in Straps she was feeling some restrictions and pain while performing the series in her right shoulder I handed Deepa a small therapy ball and asked her to place it where she felt the discomfort The ball was placed under the rhomboids I asked Deepa to gently apply pressure to that area, so as to imprint into the underlying area/fascia without too much rigor We left the ball there until Deepa felt a release. While in this case it took no more than a minute, we know that the timeframe would depend upon the client you have lying in front of you Once she felt that release, we removed the ball, and we placed the straps back in her hands and repeated the exercises. The astonishment on Deepa’s face regarding the ease of movement, the lack of pain and the overall freedom was clear
Truly, movement is a powerful tool for keeping fascia in an elastic, strong and resilient state As we age it’s important to incorporate a variety of movement activities beyond Pilates to accomplish this Variety is really the spice of life Yoga, with its emphasis on stretching and flexibility can enhance fascia’s elasticity and hydration Tai Chi and Qigong, which focus on slow deliberate movements, help improve awareness and stimulate fascial health through gentle, flowing motions Strength training, particularly with resistance bands or body weight, can promote the development
of strong, resilient fascia by increasing tension and load on the connective tissue Also regular walking, swimming, cycling provides low-impact cardiovascular exercise that maintains overall tissue health by encouraging blood flow and nutrient distribution throughout your body
Going back to that near miss of a fall, for sure my consistent Pilates and fascia-focused practices has offered me a powerful way to build resilience and promote longevity I do believe Pilates is one of the best tools to enhance both By strengthening the core, improving flexibility, and fostering a deep mind-body connection, Pilates provides a solid foundation for physical well-being
It might be worthwhile checking in on your journey and assessing where you are today and how you would like to feel in 10 years. When you are with one of your clients, ask them, “As you age, are you feeling stronger and better with each passing day?” We want the answer to be “yes!” Pilates is a practice that has no age limit, one that provides a solid foundation for physical well-being. Understanding and caring for the fascia enhances these benefits, ensuring that the body remains supple, mobile, and pain-free hopefully, for a long, long time
Fran Philip is a Movement Therapist with 22 years of experience in Pilates and massage therapy based in San Francisco and now Sydney Fran has been working alongside many fascial experts over the years and has contributed to the Fascia Net Plastination Project originating in Germany. Fran is inspired daily to continuing education and sharing her passion for the human body
Instructor Spotlight: Xanthe Alroe
WE SPEAK WITH PILATES INSTRUCTOR XANTHE ALOE ABOUT HER PILATES CAREER TO DATE AND HER TEACHING FOCUS
Q.
Tell us a little about yourself and your Pilates background?
My name is Xanthe and I am 33 years old, a former corporate worker and have been practicing Pilates for seven years...teaching for six. That's quite a quick turnaround from client to teacher! Not so surprising when you consider that my first foray into pilates was with one of the larger franchises that pumps out instructors over the course of a month, or less. When my former instructor noticed that my class attendance had moved to a later morning slot, she asked me about it I told her I had been made redundant and was out of a job She offhandedly suggested I look into becoming an instructor, until I found my next role. Every day I find myself so grateful to that instructor for that casual, yet fateful suggestion Not to sound trite, but never have I experienced such job satisfaction or self-fulfilment in all aspects of my life since making pilates my focus.
Q.
A.
How did you discover Pilates?
If you were to tell my younger self that my future career would be a pilates instructor, I would have laughed in your face I am bookish, geeky and left to my own devices, my natural physical state vacillates from resembling something akin to a potato to a wet noodle For me, exercise had always felt like a chore to say the least, and the concept of mindfulness was an abstract, unattainable state that I couldn't seem to connect with or grasp, no matter how much yoga my girlfriends dragged me to. When one of those girlfriends begged me to join her in a fitness regime in preparation for her wedding, I agreed to try out pilates with her at one of the aforementioned franchises Gradually, but also somehow all at once, I started to connect with my body.
I felt joy in movement Not only that, but something happened to my neurotic, loud and frantic brain after a pilates session, it actually shut up, at least for a little while. I had struck gold I taught for the franchise for a while and thoroughly enjoyed the constructive, self-improvement atmosphere I even took up a mentoring position, helping new instructors with their training. But after a while, I began to notice that the very specific instructions about the way the limbs and joints should be positioned were not really being successfully achieved by the majority of the clients I remember thinking "Why can't Jane keep her shoulders from shrugging while performing salute? Why won't Sarah's knees stop rolling in during scooter?” I kept reminding my clients of these things, but nothing changed in a lasting
meaningful way That's what prompted me to step out from the franchise bubble, and seek further training with Carla Mullins at Body Organics She opened the door to a world of context and understanding about the body which has, and continues to be the most rewarding avenue of pilates learning and teaching I have ever pursued While I still keep a couple of my shifts at the franchise I started out in, I'm looking forward to stepping away completely to find other studios to work at and continue to grow in
How do you keep learning? What inspires you in your work?
As with any journey of learning, the deeper your understanding grows, the more you become aware of how much there is still to discover In my view Carla Mullins has clearly worked extremely hard to close that window, with the amount of study and personal research she has done There is so much to be inspired by and to consider it’s sometimes hard to know where to start There have been a number of podcasts I've listened to that have thoroughly challenged my preconceptions about particular topics, such as spinal postures, physical corrections and so forth
I’ve also learnt a lot from my amazing boss Amanda Grant at BodyLife in Pullenvale, Queensland, Australia She has mentored me through my training with Body Organics, and allowed me to observe her teaching I now work for her, teaching group reformer classes, and recently some private sessions Amanda is a constant, huge source of support and knowledge Probably the biggest font of inspiration comes from my clients when they say "I've got this niggle..." or they show up showing stiffness or pain and I think, "I'm sure pilates can fix that " I may not always
“Stop comparing yourself to others. Discover what it is that pilates means to you. Determine the purpose of your own practice, where you place value, and build your teaching philosophy around that. “
Q.
her approach What sets her teaching apart is the understanding of structure of the joints and directing the movement in a way that is contextual She puts so much consideration into the "spin" of the bones within their sockets and how that will determine where other joints/limbs will be placed as a result. There's a comprehensive understanding of the muscular slings in the body, and how the muscle groups work within a rhythm to activate the entire sling There's no artificial squeezing of muscles; only an organic organisation of positioning and movement, that naturally creates the appropriate tensions and elongations within the entire body She might also be one of the most creative people I've ever met...a mad genius when it comes to props.
What’s your favourite piece of equipment to use with clients in studio and why?
A. I have the most experience with the reformer, which is excellent for certain things; though I believe it has certain drawbacks. So in my experience, the mat is one of the most empowering and functional places to work from In conjunction with the mat, my favourite piece of equipment is the humble TheraBand You can do an entire class of repertoire with that thing. It's so versatile and economic.
How do you stay motivated?
have the answer right away, but it's that kind of prompting that will send me off down a rabbit hole searching for solutions, picking the brains of other instructors and so on
The best advice you were ever given as a teacher…
Stop comparing yourself to others Discover what it is that pilates means to you Determine the purpose of your own practice, where you place value, and build your teaching philosophy around that With the current social media saturation and influencer chokehold on the industry, it can be easy to feel you aren't achieving the maximalist approach portrayed online. While there's value in pushing your clients progressively, most of the online content actually prioritises marketing over the quality of client experience with exercises/flows that are visually striking but not necessarily functionally appropriate. While we can take inspiration from a variety of sources to flavour our classes here and there, it's useful to take stock of what the Pilates method offers at its fundamental level, and what you actually want for your clients to achieve and why.
Is there something you try and instil in each of your clients?
Every wobble is a win We all feel self-conscious when the limbs and tummy start to shake, but it’s just the sign that we're doing something worthwhile
The best Pilates course you ever did was...
That's easy - the study I've been doing at Body Organics with Carla Mullins has by far been the best I absolutely love
The state of my mental health and wellbeing are now very much intertwined with my Pilates practice It's the canary in the mineshaft I know when I start to feel low, and internal dialogue becomes acerbic, that it's time to nourish myself through movement. It's a privilege not everyone can enjoy, so I'm grateful that I can recognise this in myself, and move in such a healing way I think I also get a kick out of the idea of being elderly and still being able to do a roll up maybe even a handstand.
Animals being dorks In particular when cats find themselves in undignified situations. Also Monty Python. Finding absurdity and surrealism in the mundane tickles me What makes you laugh the most?
Does your family ‘really know’ what’s involved in your job?
Sort of. It's taken about 5 years. My mother has only just now asked me for advice on strengthening her problem areas whether she takes my suggestions into action is a whole other matter, but at least I have my validation
Xanthe teaches at Bodylife Studio Pullenvale and Pilates Emporium Bardon in Brisbane, Australia.
Upcoming courses
BASI AUSTRALIA
Comprehensive Teacher Training Course
Find out more basipilates com au/education/
BRISBANE @ BASI Pilates Academy Australia
Comprehensive Global Mat & Reformer Matwork Prgrams
SYDNEY @ Dynamic Pilates Manly https://dynamicpilates com au/basi-training/#top
Modules 1-3: January 31st-February 2nd
Modules 4-6: March 7th-9th
Modules 7-9: May 9th-11th
Modules 10-12: June 13th-15th
SUNSHINE COAST MAROOCHYDOORE- Pointe Pilates https://www pointepilates com au/#/basi-accreditation/
Modules 1-3 | JAN 31 FEB 1 & 2 (9am - 4pm)
Modules 4-6 | MAR 4, 5 & 6 (9am - 4pm)
Modules 7-9 | MAY 2, 3 & 4 (9am - 4pm)
Modules 10-12 | MAY 23, 24 & 25 (9am - 4pm)
BODY ORGANICS EDUCATION
Brisbane
Trapeze and Tower - January 2025
Cairns
Mat and Reformer block - January 2025
A full event calendar can be found here
Find out more www bodyorganicseducation com or contact info@bodyorganicseducation com
STUDIO PILATES
Studio Pilates offers a number of different courses including:
Matwork Course, Reformer Course, Matwork Programming and Progressions, Platinum Instructing Course, Anatomy Course, Wunda Chair Course, Ball, Circle and Band Course and more
Those in the USA and UK can join one of their online courses via zoom
For a complete list of dates in other states see the Studio Pilates website studiopilates com/education/book-a-course/
POLESTAR
PILATES
Polestar Pilates Australia (RTO 91620) offers the government accredited (10828NAT) Diploma of Polestar Pilates Comprehensive Instruction Method The following pathways are available face-to-face throughout Australia and enrolling now:
Complete Matwork Series: Intensive - Bronte, Sydney - 31 Jan - 4 Feb 2025
Intensive courses start in Newcastle – February and Noosa – May Satellite courses commencing with Sydney intake in February for Canberra, Tasmania and Darwin
Ultimate Reformer: 2025 Course open for enrolments: Sydney, Melbourne, Adelaide, Perth, Canberra starting Feb/March 2025
Anatomy: Online (anytime)
For a complete list of courses see the Polestar website: https://www polestarpilates edu au/courses-ps/
For a complete list of courses see the Polestar website: www polestarpilates edu au/pilates-continuing-education/
Upcoming courses
PILATES ITC
10838NAT Diploma of Pilates Instruction, Professional Matwork and Reformer + Small Apparatus Pathway, Professional Reformer and Small Apparatus Pathway, Professional Matwork and Small Apparatus Pathway, Professional Studio Instruction Pathway, 10839NAT Advanced Diploma of the Pilates Method
Professional Studio Instruction Pathway: starts 8 January Diploma, Matwork and Small Apparatus or Matwork, Reformer and Small Apparatus starts 12 February
PERTH, WA
Professional Studio Instruction Pathway, Diploma, Matwork and Small Apparatus or Matwork, Reformer and Small Apparatus starts: 8 January
HOBART, TAS
Reformer: starts 12 February
BRISBANE QLD
Diploma, Matwork, Reformer and Small Apparatus, Reformer and Small Apparatus, Matwork, Reformer and Small Apparatusall starts 12 February
Matwork and Small Apparatus and Matwork, Reformer and Small Apparatus starts: 19 January
ADELAIDE, SA
Diploma: starts 12 March, 2025
Professional Studio Instruction Pathway and Reformer and Small Apparatus: starts 19 March
WELLINGTON, NZ
Matwork, Reformer and Small Apparatus and Reformer and Small Apparatus: starts 8 January
All States: Advanced Diploma – enrol and start any time All Pilates ITC Courses and Pathways can be studied online
Give the Pilates ITC Careers Team a call on (08) 9330 4570 to secure your place - pilatesitc edu au/
NATIONAL PILATES TRAINING
National Pilates Training (21719) offers the following government-accredited skill sets and qualifications
Groupfit professional pilates Instruction pathway
Professional Pilates matwork Instruction pathway
Professional Pilates Reformer Instruction pathwa
Diploma of Professional Pilates Instruction (10838NAT)
Advanced Diploma of the Pilates Method (10839NAT)
Our government-accredited courses are available ‘In person’ - Melbourne, Sydney, Brisbane, Canberra, Central Coast or Online only’ – global - anywhere and anytime
Our 2025 applications are open now for Diploma, Matwork pathway, Reformer pathway Mat and Reformer – bundle package in the following NP locations:
- Melbourne, -February 2025 – in person
- Sydney – February and March 2025
-Canberra- March 2025
- Brisbane – March 2025
- Online only – anywhere, anytime in Australia and world- wide
Our applications are open now for Advanced Diploma for 2025
National Pilates Training has courses starting each month, in person, in a location near you and all courses are available ‘online only’ wherever you a when you choose to start Find out more www nationalpilates com au/ and book a phone chat with Director of Training Katrina Edwards –katrina@nationalpilates com au
TENSEGRITY TRAINING
Cert IV in Contemporary Pilates and Teaching Methodology
Cert IV of Contemporary Pilates and Teaching Methodology (52855WA) with Reformer (Cert IV and Reformer)
Integrated Diploma of Contemporary Pilates and Teaching Methodology
Pilates Group Reformer Instructor Training (PGR)
Tensegrity offers training in NSW, QLD, VIC, SA and TAS
For a full list of dates in all states visit tensegritytraining com au/accredited-training/
LET’S STOP DRAWING IN THE ABDOMINAL WALL DURING PILATES
CLASSES: PART II.
Aragon Salamanca JC Abdominal Drawing-In Maneuver is less effective for Core Stability during High Load Tasks A systematic Review AJSM 2024
Becker K and Smith P Attentional Focus Effects in Standing Long Jump Performance: Influence of Broad and Narrow Internal Focus J Strength Cond Res 2015 Jul;29(7):1780-3
Brown MHK, Vera-Garcia FJ, and McGill SM, 2006 Effects of abdominal Muscle Coactivation on the externally Preloaded Trunk: variations in motor control and its effect on spine stability SPINE ; Volume 31, Number 13, pp E387–E393
Cabañas A Chapinal AA 2014 Hypopressive abdominal gymnastics: A theoretical analysis and a review Apunts Medicina de l'Esport 49(182):59-66
Cook G, 2010 Movement Functional Movement Systems Assessment and Corrective Strategies On Target Publications Santa Cruz California ISBN: 978-1-931046-72-5 p 35
Fayh A, Brodt GA, Souza C, Loss JF Pilates instruction affects stability and muscle recruitment during the long stretch exercise J Bodyw Mov Ther 2018 Apr;22(2):471-475
Jung EJ, Oh JS The Effects of Abdominal Hollowing and Bracing Maneuvers on Trunk Muscle Activity and Pelvic Rotation Angle during Leg Pull Front Pilates Exercise Healthcare (Basel) 2022 Dec 26;11(1):60
Lederman E, 2010 The myth of core stability J Bodyw Mov Ther ; 14, 84-98
Lee W Effects of the Abdominal Hollowing and Abdominal Bracing Maneuvers on the Pelvic Rotation Angle during Leg Movement JMST 2020; 4(2): 70-75
McGill S Opinions on the links between back pain and motor control: the disconnect between clinical practice and research In book: Spinal Control (pp 75-87) 2013
Mottram S and Comerford M A new perspective on risk assessment Physical Therapy in Sport 2008; 9, 40-51
Neuman D A , 2010 Kinesiology of the musculoskeletal system Foundation for rehabilitation 2nd Edition EVOLVE MOSBY ELSEVIER ISBN: 978-0-323-03989-5 p 340/p 390/p 395
O’Sullivan PB, Beales DJ, 2007 Changes in pelvic floor and diaphragm kinematics and respiratory patterns in subjects with sacroiliac joint pain following a motor learning intervention: A case series Manual Therapy 12; 209–218
Sahrmann SA, 2011 Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines Considerations for Acute and Long-Term Management Elsevier Mosby ISBN 978-0-323-05342-6 p 1-33
Sawai S, Fujikawa S, Yamamoto R and Nakano H Application of Attention Focus in Rehabilitation to promote Motor Performance and Motor Learning Chapter in book: Neurorehabilitation and Physical Therapy Published June 2022 DOI: 10 5772/intechopen 105438
Voss DE, Ionta MK, and Myers BJ, 1985 Proprioceptive Neuromuscular Facilitation (3rd edition) Patterns and Techniques Lippincott Williams & Wilkins ISBN 0-06-1425958 p 17
