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Summer Pilates – All The Balls

Posted on 17th July 2018 by

Summer Pilates at goPhysio Chandlers Ford

This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is a Pilates class using the big gym / swiss balls. Gym Ball Pilates

We often use various balls during Pilates classes – gym balls, weighted bass and squishy balls. They’re a great way to add variety and challenge to our Clinical Pilates Mat classes. This 1 hour class will use the gym balls in a variety of exercises – whilst you sit on the ball, lay over the ball or use the ball in your hands or under your feet. The natural instability of the gymball mens you have to work a little harder, so the Pilates exercises will be a bit more challenging.

This 1 hour class will take place in our air conditioned studio in Chandlers Ford and costs £12.50 a class.

Our Pilates Exercise Ball classes are being held on:

  • Wednesday 8th August 7pm with Roz
  • Thursday 16th August 9.30am with Roz
  • Tuesday 21st August 10am with Chris
  • Tuesday 28th August 10am with Chris

Take a look at the Summer Pilates Timetable 2018 here.

If you’d like to book onto the All The Balls classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 

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Summer Pilates Glutes Blast Express Class

Posted on 15th July 2018 by

Summer Pilates at goPhysio Chandlers Ford

This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is the an express Pilates class, a 30 minute Glutes Blast!Pilates for your bum

The big Gluteal (buttock) muscles are notoriously weak in many people. This weakness can cause many common injuries, aches and pains, including hip pain, back pain and knee pain. The gluteal muscles play a crucial part in so many activities and sports. So, here’s your chance to do a targeted Pilates class, that will focus just on these important muscles. A great chance to tone and strengthen!

The express classes are timetabled around lunch time, so are a great opportunity for you to pop out of work to get an express workout in during the day. £6.50 per class.

Take a look at the Summer Pilates Timetable 2018 here.

Glutes Blast 30 minute classes are being run on:

  • Tuesday 7th August 12.30pm with Francesca
  • Monday 13th August 12.30pm with Francesca
  • Tuesday 21st August 1pm with Hugo

If you’d like to book onto the Pilates Express Glutes Blast classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


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Magic Circle Summer Pilates Class

Posted on 10th July 2018 by

Summer Pilates at goPhysio Chandlers Ford – This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is Pilates Magic Circle Class goPhysio Chandlers Fordthe Magic Circle Class.

What’s magic about this circle you may ask? The Magic Circle is a popular piece of Pilates equipment, created by Pilates founder, Joseph Pilates. It’s a ring made of flexible metal and rubber with 2 pads on the outside. The great thing about using the magic circle in Pilates is:

  1. It provides additional resistance to your muscles during your class, challenging you in a slightly different way and working to increase muscle strength and tone.
  2. It can be used for leg or arm exercises and adds another dimension to the mat Pilates exercises.
  3. It provides some feedback about what muscles you are working during the class, it can really help further connect you to your centre whilst you’re exercising.

It is rumoured that Joseph Pilates was inspired to create the ‘Magic Circle’ by the metal ring of a beer keg!

Take a look at the Summer Pilates Timetable 2018 here.

Magic circle classes are being held on:

  • Wednesday 15th August 7pm with Francesca
  • Thursday 23rd August 9.30am with Roz
  • Tuesday 28th August 6pm with Hugo

If you’d like to book onto the Magic Circle classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 

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Summer Pilates 2018 at goPhysio!

Posted on 2nd July 2018 by

This summer we’re mixing it up a little for summer Pilates at goPhysio! We’re offering a totally Summer Pilates 2018 goPhysio Chandlers Fordflexible and varied timetable of classes.

You’ll still have the opportunity to come along to a regular Clinical Pilates mat class, but we’ll also be offering some fun classes and a charity class throughout the week. It’s a great opportunity for you to try a different class, a different instructor or do some extra classes!

Whatever class you choose to come along to, you’ll find a warm welcome in our cool, air-conditioned and spacious studio. All equipment is provided.

We appreciate summer is a busy time for many people, with holidays and children to work around. Based on feedback from our regular Pilates attendees, we’ve put together a system that aims to offer an easy, flexible and fair way for you all to enjoy your Pilates over the summer. 

Summer Timetable

Summer Pilates classes will be running from 6th August – 1st September 2018. Bookings open Friday 6th July.

Take a look at and download the full Summer Pilates Timetable here – Summer Pilates Timetable 2018

You can download the full Summer Pilates class descriptions and booking information here – Summer Pilates 2018 Booking Information and Class Descriptions.

Booking a class 

To ensure efficient and smooth running of the Summer Pilates for all, please read the following booking information carefully which applies to all Summer Classes (mat classes, express classes and Special classes): 

  • All classes can be booked at Reception or by calling 023 8025 3317. Booking opens on Friday 6th July.
  • All classes are booked individually, so you can book and pay for exactly which classes suit you over the summer. You can book as few or as many classes as you like. 
  • Places will be limited, so advanced booking is recommended. You can book a place in a class (subject to availability) right up until the class starts, so as long as there is a space you may be able to join on the day.
  • To secure your place in any class, you will need to pay for the class(es) at the time of booking. No bookings will be made without payment. 
  • All bookings are final, there will be no refunds for unattended classes, so please only book and pay for classes that you know you can attend. 
  • Summer classes will not be transferable. We cannot swap you from one class to another once a booking has been made. 
  • Unattended classes can not be ‘made up’ over the summer or during the next course. 

Class Descriptions

Mat Classes £12.50/class 1 Hour Regular Clinical Mat Pilates classes will be run throughout the week. Classes are run at 3 different levels, beginners for those new to Pilates or who want a gentler workout, intermediates for those who regularly attend Pilates and want more of a challenge and advanced for those who are really confident with their Pilates. There is also a mixed class, where all levels will be catered for.

Pilates Express – Abdo Blast £6.50/class  30 Minutes A quick, fun 30 minute express class, purely focused on targeting the abdominal muscles. Get ready to feel the burn!  

Pilates Express – Glute Blast £6.50/class 30 Minutes A quick, fun 30 minute express class, purely focused on targeting the gluteal (bottom) muscles. Get ready to feel the burn! 

All The Balls £12.50/class 1 HourA Pilates class for all levels using the large Swiss/Gym Balls. A variety of exercises whilst you sit on the ball, lay over the ball or use the ball in your hands or under your feet! A fun and challenging session to add variety to your Pilates workout.

Charity Mixed Mat Voluntary Donation 1 Hour This year, goPhysio are supporting The Brain Tumour Charity. Once a week, we’ll be dedicating one class to this charity. There will be no charge for this mixed level mat class, but we will be collecting voluntary donations from all those attending. Places will be limited, and advanced booking is essential to reserve your place on this class. You can donate to our chosen charity online here

Pilates For Sports £12.50/class 1 Hour Whatever your sport, this Pilates class will work around challenging you to improve your strength, flexibility, endurance and stability to help with your sporting performance, help build physical durability and prevent injury.

Magic Circle £12.50/class 1 Hour A fun class, using the magic circle to add resistance and aid flexibility as part of your mat work class.

Absolute Beginners £12.50/class 1 Hour This 1 hour session is for absolute beginners to Pilates. If you’re not sure what Pilates is, what a class would involve or whether it’s for you, now’s your chance to give it a try! It will cover all the Pilates basics, help you understand more about Pilates and give you the opportunity to practice some exercises.

Please download the Summer Pilates 2018 Booking Information and Class Descriptions here.

Please note, if you are new to Pilates, you will be required to come along for a 30 minute Pilates 1-2-1 before you join a class. This is commonplace for Clinical Pilates and helps make sure you get the most from the classes. Why not take advantage of our free Pilates 1-2-1 this summer?

Free Pilates 1-2-1 

Throughout the whole of August, we are offering a FREE PILATES 1-2-1 for anyone new to our classes. We always advise doing a 1-2-1 with one of our Pilates Instructors before starting Pilates. It’s a great way to find out what you want to achieve through coming to Pilates, screen for any injuries that we may need to consider or work around during the classes and teach you the basics of Pilates. This will really help you get the most benefit from the classes.

If you or someone you know would like to start Pilates, this is a great opportunity to get started. To book your free 1-2-1, just give us a call on 023 8025 3317 or pop into the clinic in Chandlers Ford and quote ‘SUMMER PILATES’. We’ll get your 1-2-1 booked in at a time that suits you and then you’ll be ready to start the classes!

Enjoy your summer of Pilates at goPhysio in Chandlers Ford!


 


Why Pilates is great for runners

Posted on 25th January 2018 by

Pilates is a mainly mat based, body-conditioning routine designed to increase physical endurance, flexibility, posture, co-ordination, and core strength. It involves focused, controlled movements that can be modified to create different levels of difficulty.

Pilates was developed by a German, Joseph Pilates, in the early 1900’s as a form of exercise for soldiers recovering from injuries in WW1. He then adapted it for use by gymnasts and dancers. This form of Pilates is known as ‘traditional’. There are a host of other types of Pilates too, including Reformer Pilates, which utilises equipment and resistance techniques.

At goPhysio, we teach the APPI method, which is a form of clinical Pilates. The APPI Method is a research based, clinical application of improving the way a person moves and functions in their everyday life. The traditional Pilates exercises have been broken down into clearly defined levels to ensure a standard, gradual progression towards normal, functional movement. This also helps to build a strong foundation to build and progress your core strength on. The core cylinder, the focus of all Pilates movements, consists of the four abdominal groups (external oblique, internal oblique, rectus abdominis, transversus abdominis), the three lower back groups (psoas major, quadratus lumborum, spinalis) as well as the muscles of the buttocks, hips and pelvis.

The core

The ‘core’ plays a key part for any sport – in running, the main purpose is to stabilise and support the spine and trunk, providing a strong centre for the transfer of forces. It helps to make the dynamic leg movements as efficient as possible. Strong core muscles also help to maintain good posture to maximise performance and minimise injury. Reduced core stability can cause excess movement in the trunk, through over rotation. This can lead to a poor running form, which in turn leads to increased fatigue and reduced performance potential. This is due to energy being wasted in the form of excess movement and poor control.

Pilates also has many other benefits for runners

  • Helps to identify any weaknesses that inhibit your gait. It will provide you with muscular cues to help you fire and strengthen muscles that help you maintain a better running posture, which in turn will reduce the risk of injury and overuse.
  • A strong, balanced body helps you maintain proper form as you fatigue. Pilates helps you loosen your hips, legs and back, all helping you keep a fluid, long stride.
  • Pilates can decrease your recovery time after injury or a strenuous workout by increasing joint mobility, improving flexibility and body awareness.
  • Pilates breathing encourages you to use the diaphragm and control your inhalation/exhalations to assist with movement – this translates into better control during running.
  • Pilates helps to improve hip, pelvic and lumbar spine mobility & flexibility, through the movements and stretches.

We run over 20 classes a week at the clinic and even though they are aren’t targeted specifically at runners, it would be a great addition to your training regime to help with core strength, balance and improved mobility & flexibility.

Pilates Exercises for runners

Read More 

Read more about Clinical Pilates

Take a look at our latest Pilates timetable

Our top 6 Pilates exercises for runners

The Injured Runner Project
We are trying to find out more about what injured runners do to get back to pain-free running, and would love to hear from you! If you’re interested in helping us out, please take a few moments to answer a couple of questions by clicking on this image. Many thanks.

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The Benefit Of Pilates For Winter Sports

Posted on 8th January 2018 by

Winter is upon us and with that, ski and boarding seasons are in fill swing!

We get lots of enquiries at the clinic about how best to prepare for skiing holidays and how to prevent the worst from happening with injuries.

In today’s blog, we’ll look at why preparing for your ski or snow boarding holiday is important and what Pilates is – if you haven’t come across it before

Ski holidays are a big commitment, both physically and financially. They are also time limited, so most people ski around 6-8 hours a day for 5-7 days in a row. This can be a huge increase in demands on your body if you normally sit in an office all day!

Pilates can help to prepare you for the slopes in many ways:

  • Helps to prepare the body for intense period of exercise
  • Reduces the risk of injuries
  • Improves fitness
  • Addresses muscle imbalances
  • Helps you make the most of your holiday!

Pilates is a low impact form of exercise, usually mat based, that centres around the idea of maintaining a strong ‘core’ during dynamic movement patterns. It works on improving balance, flexibility, muscle strength and posture. It incorporates elements of yoga, martial arts and Western forms of exercise.

So how does having a well trained ‘core’ help me on the slopes? 

There are 4 key elements that will help you during your time on the slopes – Posture, Alignment, Control & Muscle Balance.

I’m sure you’ve seen it before, some people struggle to even stay upright! During this struggle their muscles are so tense and working so hard to keep them upright, thinking about posture goes out of the window!

Posture

A crucial part of winter sports is how you stand on your skis or board.

Incorrect posture will force your body to work much harder than it needs to, which is really inefficient. So, you’ll find that some of your muscles will tire much more quickly and your body will generally fatigue.

When you’re on your skis or board, your posture needs to be stable, yet easily adaptable to the dynamic nature of snow sports.

Pilates helps posture by educating the right postural muscles for you. It teaches postural muscles to work effectively and efficiently.

Alignment

This follows on from posture. Alignment is the relationship in your body between key areas like your head, shoulders, pelvis, hips, knees & ankles. So, if you were drawing a line between these key points like a dot to dot – there will be good and not so good patterns of alignment.

Learning to align your body in its optimal position, will reduce the strain on joints and muscles. Correct alignment will improve your control and balance.

We take it for granted, thinking our body will naturally do this, but a lifetime of postural stresses, injuries, sitting at desks, driving etc. will effect our optimal alignment. We may have tight weak muscles or even some that don’t ‘switch on’ when they’re needed.

Pilates really works to optimise your alignment, teaching all those bits of your body to work efficiently in relationship to each other. Being conscious of your alignment will carry over to your time on the slopes and you will reap the benefits in efficiency, endurance and preventing injury.

Control

Being able to control your body effectively allows you to make small changes without over or under compensating. This skill is vital in skiing and boarding. Reduced control results in working harder than you need to, overstraining the body.

All the moves and exercises in Pilates will challenge and educate body control. Practising control off the slopes will help it become second nature when you’re on the slopes! Let’s face it, when you’re hurtling down a slippery mountain with an equally slippery piece of equipment attached to your feet, a bit of control is a nice thing to have!

Muscle Balance

Muscle imbalances are common throughout the body and don’t always result in a problem. But if your body is being put under greater prolonged physical stress (like a week skiing!), imbalances can become problematic. Weak muscles can be forced to use increased tone or tension to help support them, which increases their work load. Other muscles can work overtime to try and compensate. As skiing/boarding is a whole body exercise, it’s important to address any imbalances you may have.

Pilates is a great form of exercise to do this, that really works the whole body. When practising Pilates exercises you can quickly find out which areas are weak or tight!! It will really teach those ares to work and address any compensations your body is making.

So, how exactly can Pilates can help prevent injuries and keep me safe during my trip!

All of the points above are vital injury prevention tips – correct posture and alignment, better control and well balanced muscles will all reduce the risk of injury.

Any area of the body can be injured when skiing, as it’s a whole body sport. This includes joints, bones, ligaments, muscles and tendons. An injury can vary from a minor muscle strain to a major bone/joint injury such as fracture or dislocation.

Pilates specifically can help you:

  • Maintain control
  • Improve balance – reducing the risk of falling
  • Distribute the load evenly throughout your body – reducing the risk of overworked muscles
  • Increase your flexibility – helping you maintain the correct posture and stance
  • Improve your dynamic movement control – allowing you to adapt to your terrain

Pilates will give you the skills needed to have a safe and enjoyable time away – plus it’s a great form of exercise all year round! The benefits are transferrable to everyday life and exercise too, not just extreme winter sports.

If you’re interested in experiencing for yourself how Pilates can benefit you, come and join one of our classes. We run an extensive timetable of classes, including daytime, evening and Saturday mornings – with a range of levels to suit all.

The goPhysio Team also have some top tips to help reduce the risk of injury on the slopes

Fiona – Listen to your body! Don’t keep going if you feel like you need a break.

Kim – Get any pre-exisiting injuries treated BEFORE you go – don’t leave it until the last minute! You really wouldn’t believe the number of people we see at the clinic a few days before they’re due to go skiing, who’ve had an injury for ages and call us in desperation (normally looking for a knee brace to solve their problem!). Think ahead!!

Paul – Pace yourself throughout the day and have regular breaks to top up energy levels with a hot chocolate!

Francesca – Just in case……make sure you have some insurance to cover any injuries or illnesses while you’re away.

We hope you have a safe & happy holiday!

p.s. Obviously, some injuries are totally unavoidable. So if you do find yourself heading home not quite in one piece, we’re here to help you recover too. You can book an appointment online or give us a call. We aim to offer you an appointment within 24 hours, if not the same day so you can get sorted without delay. All our team are keen skiers or boarders, so know exactly what you’re talking about.


Starting Pilates – how hard is it and how long until I feel the benefit?

Posted on 21st July 2017 by

Starting any new form of exercise can seem daunting at first, many us worry about looking silly in front of a class or not knowing what to do, what to expect or even what to wear!

The best way to combat this is to come along to one of our highly recommended 1-2-1 sessions first. This allows you to talk through any health or injury concerns with a physiotherapist so that they can modify exercises to suit your individual needs and guide you towards a suitable level class for you.

You’ll also learn the basics of what pilates is: finding your postural muscles and learning some of the common beginner exercises to get you up to speed before entering a class.
You’ll have the chance to ask questions about anything else you’re concerned about so you can start your first class in confidence.

The first class can be as much as a mental workout as a physical one whilst you get used to controlling your breathing whilst using new muscles in a new way. However no one expects you to be perfect straight away so don’t panic – the Clinician leading the class will make sure you’re exercising safely and at the correct level, as long as you are still breathing that’s a good enough start for the first few weeks so don’t worry if you can’t co-ordinate everything straight away!

As with learning any new skill it takes time. Remember that pilates is non-competitive so you will work at your own level during each class. We’ll progress your exercises gradually and encourage you to move up to intermediate and advanced level classes when you’re ready.

It can take 6-8weeks to build muscle, and much longer if you’ve had pain or weakness in an area for a long time so whilst we can’t expect an overnight body transformation, you will notice the difference if you stick with it. Our regular pilates attendees report increased flexibility, reduced pain, improved balance, improved muscle tone and strength, better posture and improved confidence to exercise as just a few of the benefits of our classes!

pilates gophysio pilates gophysio

Don’t forget – everyone was a beginner at some point and our classes provide a really supportive and friendly environment to exercise.

Read More

Rehabilitation Pilates

Flexible Summer Pilates

Centreing, the building block of Pilates

 


Our Top 6 Pilates Exercises For Runners

Posted on 17th July 2017 by

Pilates can be a fantastic way to keep your body balanced, which is especially important in a repetitive sport like running.

Here’s our top 6 Pilates exercises to strengthen and tone your running muscles, help to prevent injury and improve your running technique and efficiency.

Foot Series

  1. Stand with your feet hip width apart
  2. Bend your knee into a squat, keeping your chest upright and knees pointing over your toes
  3. From the squat position slowly rise up onto your toes (keeping the knees bent) then lower the heels
  4. Repeat 5 heel raises per squat, 10 times

Pilates for Runners Exercises Pilates for Runners Exercises


Shoulder Bridge 

  1. Lying on your back with your knees bent
  2. Squeeze your bottom to lift your hips off the floor
  3. Slowly extend one leg in line with your body, keeping the pelvis level
  4. Lower this leg then repeat on the other side
  5. Aim to do 10 on each leg

Pilates for runners goPhysuio


Scissors

  1. Lying on your back, bring both feet off the floor so that your hips and knees are at a 90 degree angle
  2. Keep you back flat to the floor
  3. Slowly lower one leg to tap the toes on the floor, then bring it back up to 90 degrees
  4. Repeat on both legs 10 times

Pilates for runners Chandlers Ford


The Clam

  1. Lay on one side with your knees bent, hips stacked one on top of the other and feet back in line with your bottom
  2. Lift your heels sop they are hoovering 6 inches off the floor
  3. Squeeze your bottom muscles to lift the top knee towards the ceiling, keeping your heels together and not rolling back from the pelvis
  4. Repeat 20 on each leg

Pilates exercises for runners


Swimming 

  1. From your hands and knees draw your tummy muscles in so your spine in straight
  2. Lift one arm up in front of you and the opposite leg out behind you
  3. Hold this balance for 5 secs without rotating or arching your back
  4. Repeat 10 times on each side

Pilates for runners


Hip Flexor Stretch

  1. Kneel with one knee in front of the other
  2. Keep your chest upright and slowly push your hips forward until you feel a stretch in the front of the back thigh
  3. Gently tuck your tailbone underneath you to increase the stretch
  4. Hold 30 secs each side

Stretches for runners


Read More 

Centring – the building blocks of Pilates

Clinical Mat Pilates

Pilates Timetable

Running Rehab Service


Priority Booking now open for next Pilates Course

Posted on 17th July 2017 by

Priority booking for our next Pilates course is now open for current Pilates class attendees. As we’re having a break from our regular Pilates timetable over the summer, many people have requested to book the September course before the break. Here are the next course dates and classes. To guarantee a place in a particular class, please book and pay for your place by Friday 28th July. Bookings will still be available after this date but a space can not be guaranteed.

Don’t forget, if you want to keep up with Pilates classes over the summer, you can join our Flexible Summer Pilates classes.

Pilates Course Dates September : October 2017


Flexible Summer Pilates at goPhysio

Posted on 11th July 2017 by

Summer Pilates goPhysio

 

Over the summer, we are running a Summer Pilates Timetable – with a flexible booking system so you can continue to enjoy our Pilates classes in and around the holidays!

From Monday 31st July – Friday 1st September, we’re running 11 classes a week at a variety of times and various levels.

Sign up & book here! 

Summer Pilates goPhysio

  • Clinical Pilates, specialist clinician led classes – perfect if your recovering from an injury or suffer with a long term condition, such as back pain
  • Small classes – maximum of 10 participants, giving individual attention, support and guidance
  • Comfortable, spacious, air conditioned studio
  • Flexible booking system, no tie in, pick and choose your classes
  • Choose from single PAYG class £12.50 or 5 classes for £55

How To Book A Summer Pilates Class

  1. Visit the Studio Bookings member sign up page
  2. Enter all your details and click ‘Sign up’.
  3. You will be prompted to sign in to your account.
  4. Before booking your first class, you will need to sign a ‘Waiver of liability’.
  5. Click on the ‘MY INFO’ tab and then the ‘Waiver of Liability’ tab.
  6. Sign the waiver of liability electronically.
  7. To purchase your class pass(es), visit the ‘STORE’ tab.
  8. Select the pass you’d like to purchase and add to basket.
  9. For Summer Pilates you can buy:
    1. A single (PAYG) class for £12.50 per class – select CLINICAL PILATES SINGLE CLASS
    2. 5 classes for £55 – select CLINICAL PILATES 5 CLASSES
  10. Proceed to checkout to pay for your class pass.
  11. To book a class, visit the ‘CLASSES’ tab.
  12. You will see the live class timetable.
  13. Click on your selected Clinical Pilates class and select the dates you would like to book.
  14. Click book now.
  15. You can book classes up to 2 hours before the class starts.

You can then manage all your class bookings online through the live Studio Timetable.

You can also download an app for your apple phone here or Android phone here, to enable you to manage your classes.

If you have any problems using the online booking site or would rather book and pay for your classes in person at reception, our reception team can help you with this.

FREE STUDIO CLASS

When you sign up for a Studio Bookings account, you will also get a free class pass you can use to try one of our other classes. This free class pass can be used to try one of out Yoga classes, Active Backs or Positive Steps classes. All of these can be booked online too.

T&Cs

  • All sales are final.
  • Class passes cannot be shared.
  • Class passes have an expiry date. No classes can be carried over after the expiry date of the purchased pass and no refunds will be issued for unused classes.
  • All purchased Pilates class passes expire on 1st September 2017.
  • A strict 24 hour cancellation policy applies to studio classes, including rescheduling to another time. We understand unforeseen circumstances arise, however in the interests of being fair and consistent to all clients there will be no exceptions.
  • No shows will be automatically be deducted from your class pass.
  • We reserve the right to cancel or change classes on the timetable.
  • The free studio class expires 1 month after registering with Studio Bookings. This free class can not be used for Clinical Pilates.

Read More

Pilates vs Yoga

Centering – The Building Block of Pilates

Rehabilitation Pilates

DOWNLOAD FULL COURSE DETAILS HERE -> Summer 2017 Pilates Letter

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