Read all the highlights from The Pilates Journal Expo
SAM’SVIEW
Each month BASI Pilates Practitioner and Physio Samatha Wood will share the latest research in the Pilates industry
Learn strategies for effective knee injury prevention and rehab in studio practice
Feeling dull and uninspired? How are you supporting your longevity in the Pilates industry
We get into the detail behind endometriosis and how movement can help your clients
Feel stuck when class planning? Learn how you can strategise to develop better class plans
How a car collision led Toluwa to rediscover Pilates and transform her career trajectory
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
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EMBRACINGEXCELLENCE:WITH LEISURECONCEPTS
How Merrithew's Quality and Versatility Elevate Every Session at Blue Sky Pilates
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HOMESWEETHOME: PILATESFORAGINGINPLACE
Rather than slowing down our older clients’ lessons let’s give them more of what they need
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CONVERTINGNEWLEADS INTOLOYALCLIENTS
Learn how to most effectively convert new leads into high-value clients
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TAKEALEAP,MAKEACHOICE
From Fitness Enthusiast to Studio Owner: Danijela's Inspiring Journey
INSTRUCTORSPOTLIGHT: CAMIEWRAY
We speak with Pilates Instructor Camie Wray about her Pilates career to date and her teaching focus
Note from the Editor
Welcome to the latest issue of The Pilates Journal.
Welcome to the August issue of The Pilates Journal. This month, we explore how to nurture your longevity in the Pilates industry through lifelong learning and self-care to stay inspired
We discuss how you can effectively support clients with knee injuries and share tips for efficient class planning, ensuring your classes are impactful without taking up all your time
With so many women experiencing endometriosis, we offer advice on how to work with them while creating a safe and supportive environment
We also discuss how business owners can convert new leads into loyal clients through welcoming first impressions, building relationships, consistent communication, and referral programs
Lastly, we provide a wrap-up of the Pilates Journal Expo, which was a resounding success Thank you for being part of our community
Stay connected, stay inspired, and enjoy this edition filled with knowledge, innovation, and passion CJZarb
FOUNDER AND EDITOR-IN-CHIEF
CONTRIBUTORS
Kimberley Garlick, Tahlia Grogan, Samantha Wood, Jeni Guest, Shahnae Cutajar, Kristen Davis, Toluwa Akindele-Ajani, Shannon Leggett and Seran Glanfield
CONTACTUS
Editorial Editor-in-Chief
Cie’Jai Zarb hello@pilatesjournal com
Photography
Maddie Harper Illustrations, Northern Rivers Pilates, Tahlia Grogan, Samantha Wood, Shahnae Cutajar, Blue Sky Pilates and Seran Glanfield
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
Maddie Harper Illustrations
THE WRAP UP
WRAP OF THE PILATES JOURNAL EXPO 2024
THE WRAP UP FROM THE PILATES JOURNAL EXPO IS IN AND ATTENDEES SAY THERE ARE READY FOR NEXT YEAR!
by CJ Zarb
The Pilates Journal Expo 2024, held at the picturesque Bondi Beach, brought together Pilates professionals, enthusiasts, and industry leaders from across the country. The event was a vibrant celebration of the Pilates community, there was plenty of positive energy, engaging workshops, opportunities to connect over a drink and a friendly environment that offered something for everyone.
From the moment attendees stepped into the Expo, the atmosphere was buzzing Exhibitor stalls showcased the latest and best equipment from around the country, giving attendees the opportunity to explore and try out new tools and props that could elevate their practice and teaching
The workshops were a major highlight, offering a diverse range of sessions that catered to various interests and expertise levels Jo Bezzina kicked off day one with a phenomenal session on crafting safe, creative, and engaging Pilates sessions tailored for clients
with back pain, discomfort, or specific conditions Jo explored innovative approaches to manipulating tempo, load, and levers and more.
Carla Mullins from Body Organics was next, she emphasised the importance of setting individualised goals for each client, fostering a flow state, and understanding the reasons why clients keep coming back Her insights were invaluable, reminding everyone of the personalised nature of Pilates
The powerful KX Pilates duo, Head of Training Amie Skinner and NSW State Manager Steff Doney, shared their expertise on the importance of clear communication with clients They ran participants through a class while highlighting how empowering clients and ensuring clear setup cues are essential for a great client experience
The business panel was another standout, keeping everyone in
the room engaged with thought-pr influences shaping the Pilates indu adapting KX shared their approach client behaviours through data scie their strategic direction and empha instructors need to be successfulcommitment to continuous self-ma Polestar also discussed her focus o studio that support mental health, i breathwork, which resonated deep
Ava Rodriguez from Move Beyond audience with her insights into mo "aha" moments in the room Ed Bo class, demonstrating what instructi like, to create inclusive and effectiv
Day two continued the momentum Armature Education leading an effe workshop Renee Siljeg followed w advanced reformer repertoire, offe techniques and insights
Kylie from Pilates on Point had the reformer session, focusing on mas dynamic approach and practical tip ready to incorporate new techniqu
Luisa and Camila's session incorpo reformer together was a groundbre innovative methods for combining demonstrated unique ways to challenge and reward clients To wrap up the weekend, Alice Bebe Scott spiced up the final session with a Barre Flow on the reformer, set to energising music. The room was buzzing with excitement as attendees engaged in this lively and spirited workout, bringing the Expo a joyful close
The celebrations didn’t end with the sessions. Attendees had time to reflect at the end of day one with drinks and canapes overlooking Bondi Beach and having the opportunity to celebrate, and meet with, some of the winners of The 2023 Pilates Journal Awards, which recognise the achievements a contributions of outstanding professionals in the industry
The Pilates Journal Expo 2024 was a testament to the thrivin and dynamic Pilates community. It was a weekend filled with learning, inspiration, and connection, leaving everyone eage anticipating the next Expo A heartfelt thank you to all the sponsors and partners who made this event possible We loo forward to seeing everyone again in 2025!
Sam’s world view
EACH MONTH WE WILL SUMMARISE THE BEST/MOST RECENT PUBLISHED ARTICLES IN THE INDUSTRY
Associate Faculty for BASI Pilates
SAMANTHA WOOD
Pilates for Forward Head Posture
In 2016, the Journal of Physical Therapy Science published a study suggesting that Pilates should be recommended as an appropriate method for treatment and prevention of forward head posture (FHP) FHP is becoming more prevalent due to the amount of time people spend looking at electronic devices such as smartphones, tablets, and computers FHP is clinically defined as the anterior positioning of the cervical spine, and it is associated with neck pain, tension headaches, fatigue, muscle imbalance, and reduced motion of the cervical spine It is often the precursor to pathologies such as herniated cervical disk, chronic low back pain, and temporomandibular joint dysfunction. Based on previous studies by Kuo, Tully, and Galea (2009), which reported that Pilates can improve thoracic kyphosis in older adults, the authors hypothesized that Pilates may improve cervical spine health by alleviating FHP.
In the study, 28 sedentary female subjects between 23 and 39 years of age with FHP were randomly assigned to either a Pilates group or a combined exercise group. Each group performed exercises 50 minutes per day, three days per week, with added load each week for 10 weeks The Pilates group exercise program focused on stretching of the neck extensors and pectoral muscles and strengthening of the deep neck flexors, shoulder retractors, back muscles, and abdominal muscles with coactivation of the core muscles by focusing on breathing technique The combined exercises group’s exercise program consisted of stretching and strengthening exercises typically used to improve posture, though without coactivation of the core muscles
To quantify the amount of FHP in each subject, the craniovertebral angle was measured via cervical spine X-ray Other pre- and postintervention outcomes measured were cervical range of motion (ROM); muscle fatigue of the upper trapezius, C4 paraspinals, and sternocleidomastoid via surface electromyogram; and subjective reports of pain and disability via the visual analog scale and neck disability index questionnaire After the 10 weeks, both groups reported decreased pain and disability levels. However, only the Pilates group showed significant improvement in both craniovertebral angle and cervical ROM In addition, the Pilates group showed a significant reduction in sternocleidomastoid fatigue, whereas the combined
exercise group did not show reduced muscle fatigue in any of the muscles measured, and in fact had increased upper trapezius muscle fatigue
The authors concluded that the Pilates program was more effective in improving craniovertebral angle (and therefore alleviating FHP), increasing cervical ROM, and decreasing muscle fatigue than the combination of stretching and resistance exercises They felt that this is due to the focus on strengthening the core muscles in Pilates, which improves overall posture and postural awareness, thereby increasing both global and local stability
Reference:
Lee S , C Lee, D O’Sullivan, J Jung, and J Park Clinical effectiveness of a Pilates treatment for forward head posture Journal of Physical Therapy Science 28 (7): 2009-13
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 two advanced education courses for BASI Pilates: Pilates for Injuries and Pathologies (for Pilates teachers) and Pilates: Integration Into Therapeutic Practice (for rehabilitation professionals). She is the author of Pilates for Rehabilitation.
Some tools every Pilates Practitioner KNEEDS
LEARN STRATEGIES FOR EFFECTIVE KNEE INJURY PREVENTION AND REHAB IN STUDIO PRACTICE
by Kimberley Garlick
We can predict on average that up to 20 per cent of our clientele may present to us with a knee injury and it is absolutely delightful that we can predict a great success rate in prevention and healing with our Pilates repertoire.
A little chat about the basics of the knee joint to refresh our memories
The knee is our largest joint and is the most commonly injured There are bones, cartilage, ligaments and tendons that all work cohesively together and generate our functional knee bend that enables us to walk, squat and stay balanced on one leg. The femur, tibia and patella meet together and form the knee joint We have a fabulous makeup of cartilage that covers the head of the femur, tibia and the back of the patella This cartilage enables the knee joint to glide smoothly. There is then a thicker, rubbery wedge shaped substance, a little like a piece of calamari, called the meniscus The meniscus is between the tibia and femur The
meniscus cushions the joints and acts as a shock absorber between the femur and tibia bones
The four ligaments of the knee are your, Medial Collateral ligament on the inside of the knee; Cruciate Ligaments, that form an X front and back (anterior and posterior); Lateral Cruciate Ligament The acronyms being MCL, ACL, PCL, LCL
The knee is mostly your typical hinge joint range of motion but remember it has 0 degrees of extension (this does not include the hyper extension population around 30 per cent of people) and a range of 135-155 degrees in flexion.
The injury terms you will most commonly hear mentioned are ACL and Meniscus tears There is also other knee injuries e g Bursitis, arthritis and tendinitis and more and less common for e.g. IlioPsoas Complex Syndrome (IPCS)
It is important we acknowledge that the clients should seek medical advice if they have had a trauma impact injury and or have intense pain or swelling Rest, Ice, Compression, and Elevation (also known as RICE) will apply as the very first steps and they may require further imaging
As Pilates Practitioners you would appreciate the importance of considering the body wholistically and not only at origin of pain or injury The connective tissue related to the knee and the linking of everything from Cervical alignment to ankle mobility is an entire book of information, therefore I will focus on seven main areas that have established excellent results and are extremely beneficial in the studio practice for Knee injury prevention and rehab.
1 Foot and Ankle Mobility and strength and alignment
2 The Power House (Core, abdominal and lower back and diaphragm), stretch, mobility and strength in a lengthened position
3 Hip Flexors, Psoas flexibility and strengthen in a lengthened position
4. Gluteal, flexibility and ensure Quadratus Femoris is working (including hip mobility)
5 Hamstring flexibility and strength
6 Quadricep strength and flexibility
7. Illiotibial Band (ITB) and lateral flexibility
The Tibia connects to the knee and ankle so it is very important and anatomically obvious that this is pertinent to ensuring ideal Knee function
If your feet aren’t malleable, they aren’t great shock absorbers and therefore your ankle and knee have to pick up the extra work load To assist in improving foot mobility and improve weighted distribution here are a couple of simple favourites. The spikey ball for massaging the feet, the foot corrector, for improving the intrinsic foot muscle strength, the toe separator when doing squats to assist in improving alignment through the metatarsals. Prancing (slow and extended stretch) on the reformer and or the bottom loaded tower bar on the trap table
Massages of the calf muscles by kneeling with the skinny roller behind the knees is excellent for this.
Diaphragm release on the chi balls, or chest lifts over the chi ball
Barrel back to forward bend, Supine stretch on the spine corrector All these supported extension exercises can assist with stretching through the abdominals and lumbar tissue
Stretching through the abdominal - core region is extremely beneficial for knee complaint If there is tightness through either the anterior or posterior sling system it effects the position of one’s pelvis This adapted posture could possibly cause an exaggerated posterior/anterior tilted pelvis, translating further down the chain and in turn altering the knee positioning causing unnecessary stress to the knee joint
The OOV is a tool that surpasses every other two-dimensional small apparatus as it will assist in diaphragmatic breathing, stretching of the abdominal line and the lumbar fascia at the same time Supine breathing and arm arcs are a priority in assisting to find the ideal body alignment Using the OOV in its varied positions is fabulous, for example the option of sitting on the neck end and using the belly of the OOV to assist a roll up and supported thoracic extension will also create a clean open line for both the anterior and posterior fascia
Hip flexor flexibility and Strengthening in a lengthened position is vital for optimum knee alignment Consider the attachments of the Psoas major It originates from the transverse processes and vertebral bodies of T12 – L5 moving inferiorly and laterally running deep to the inguinal ligament and attaching to the lesser trochanter of the femur. Being aware of this and the relationship of the femur and the patella, and the importance of posture it is abundantly clear how important this is for knee rehab You tend to see this syndrome more in people who are sitting for prolonged periods of time. A dysfunctional hip flexor may lead to faulty biomechanics and this in turn affects the posture and as mentioned with the Power House above, can lead to incorrect loading of the knee joint
Releasing the Psoas with a chi ball lying prone is a great starting point Bent knee openings, lying supine with feet on a box and sliding the leg under allowing the leg to relax into eternal rotation at the hip and hold for about 30 seconds. Bridging with feet on a box and have a towel creating a supportive hammock under their hips to assist in creating length of lumbar and space for hip flexors to stretch You can also utilise a chi ball between knees to assist with correct bony alignment. Supine leg series on the spine corrector is great for lengthening the psoas as well as strengthening Any of the inverted positions e g bicycle/scissors can be wonderful as there is no pressure on the knee
1 Foot and ankle mobility, stability and strength
2. The Power House
3 Hip flexor flexibility and strengthening
Your gluteus maximus supports your pelvis, if it is weak it can cause a change in the pelvis position A drop of the pelvis may cause the knee alignment to roll in where as the Gluteus medius weakness may cause knee valgus (when the bone at the knee joint is angled out and away from the midline). Then the quadratus femoris muscle even though small, plays many important roles in stabilising the hip joint by keeping the head of the femur in place and it also produces external rotation of the thigh in the hip joint when the leg is in anatomical position. The Quadratus Femoris (QF) originates on the ischial tuberosity and attaches to the femur so again the relationship to the knee joint is very clear from its attachment If there is a weakness or tightness over riding one or the other your entire relationship to the knee joint is compromised
Stretching the glutes in a pigeon pose type position is great if the client is not acute as the angle of the knee can be problematic. Creating massage release for the gluteal without strong angles of the knee are very effective E g Rolling out the glutes on the roller or spikey balls is a great way to start
Strengthening is super important in rehabilitation and of course prevention The QF does tend to be the overlooked superhero I feel in this story I have noted over the years the excessive reference to Glute med and min strength but little talk about the lower glutes playing an important role It is a stabiliser of the hip by keeping the head of the femur in place therefore extremely problematic to the knee if it is weak A favourite of mine to wake up the QF is a one legged balance cross over. Let me explain a little Standing on one leg with alternate leg bent (like a stalk), raise the arm of the lifted leg to ceiling Bend standing leg and simultaneously bring the raised hand to touch the little toe of the standing leg. Return to standing stalk pose. Repeat 8-12 times. Add a weight when confidence increases, modify by holding onto a balance pole, barre or wall
For Hamstring flexibility and strength you cannot go past feet in straps on the reformer, on the trapeze table and or theraband
The importance of the quadricep muscle group is to help straighten your knee but they also absorb the force when your heel hits the ground in your gait and also stabilise the knee by holding the patella inside a groove in the femur Weakness in this muscle group can change the shock absorption and or recruit poorly from other areas of the body.
I highly recommend seated footwork on the reformer and or the chair as it allows a great visual of the tracking system from hip, knee to ankle and the use of the stopper (on the reformer) means you have many options when rehabbing to ensure the flexion can be controlled Standing squats from the end of the trap table and standing leg pump are all very important in building confidence and knowledge and of course strength in a controlled range
Stretching of the quadriceps can often require deep flexion of the knee, I therefore recommend rolling the thighs on the roller lying prone supported on forearms
The ITB is a thick band of fascia that runs from the fascia of the gluteus maximus, gluteus medius and Tensor fascia Latae (TFL) Its main functions are to stabilise the pelvis and posture control ITB syndrome can cause pain generally on the outside of the knee and is often felt through exercise and or walking or running. The ITB becomes problematic when it becomes too tight, causing friction at the top of your hip and near the lateral side of the knee
Foam rolling the ITB assists in increasing tissue flexibility and increases blood flow All of the Pilates side-lying mat exercises with or without bands, crab walks, side planks and abduction of the top leg are also incredibly beneficial.
It is often assumed you only need to release the ITB, please consider that the rolling allows better blood flow to increase the workload of strength, rolling alone will not be as beneficial.
The complexity of the human body is forever unveiling itself and it is always a privilege to delve deeper and improve our understanding of certain errors of the body, however always remember that although your client may present with a knee complaint the entire body requires your attention
Kimberley Garlick is a Senior Polestar Practioner and owner of Northern Rivers Pilates in Lismore.
Gluteal
5. Hamstring flexibility and strength
6. Quadricep strength and flexibility
7. Iliotibial band and lateral flexibility
How to nurture your longevity in the Pilates industry
FEELING DULL AND UNINSPIRED? HOW ARE YOU SUPPORTING YOUR LONGEVITY IN THE PILATES INDUSTRY
by Tahlia Grogan
How do you remain inspired and nurture longevity working in the Pilates industry? Whether you're a seasoned professional or just starting out on your journey as an instructor, staying engaged and motivated is key, to not only your success, but also the success of your students As someone who has spent fourteen years in the industry, with a decade dedicated to a single studio, I've developed a deep appreciation for the tools necessary to keep students engaged and to find personal fulfilment in teaching
How do we keep those dedicated students coming back for more, year after year? While flashy Instagram-worthy flows and interesting exercise variations may capture attention momentarily, what truly keeps students hooked is tangible progression and real results It's about guiding them on a journey of improvement, continuously pushing boundaries, and unlocking their potential
To inspire others, you have to stay inspired yourself Sustaining inspiration isn't solely about serving others; it begins with nurturing
our own passion and curiosity Here are some of my favourite ways to keep that spark alive and keep your classes in demand
Teaching with purpose
Every class I teach I ask myself, what is the PURPOSE of this class? What is that one tangible thing that I am communicating that my students can take away from this lesson? The one thing they can see value in that I am educating them on, What is it that they can walk out of the door and tell their friends/family “today I learnt X, today I achieved X, I worked on X, I tried X.”
The purpose becomes the class theme and is something students can work towards This could be an exercise, a movement pattern or challenge, highlighting a muscle group, or focusing on a prop or part of the equipment More than just helping me class plan, the purpose highlights the point that we are educating our students within their bodies that day It is the thing they can take to their life
“Sometimes we need to be reminded that pilates is not perfect and no singular modality can do everything for the human body.“
outside of class and implement
Knowing your why
Understanding the "why" behind your work and your clients' motivations is fundamental. What drives you to teach Pilates? Perhaps it's the joy of helping others, the satisfaction of seeing clients progress, or the opportunity for personal growth Equally important is understanding your clients' why, what motivates them to show up to class, what goals they're striving to achieve, and how Pilates fits into their lives By aligning your purpose with theirs, you can create a more meaningful and impactful teaching experience
Investing in your students
Beyond teaching the basics, going the extra mile for your students can make all the difference Personalising their experience by using their names, tracking their progress, and celebrating their victories not only fosters a sense of community but also builds trust and rapport Educating students on modifications empowers them to take ownership of their practice and cultivates autonomy By investing in their growth and wellbeing, you not only enhance their experience but also deepen your connection with them as their instructor
Being a good employee / knowing the studio's goals
As ambassadors of our studios, it's imperative to understand and align with their vision and goals Studios invest heavily in creating their brand, and as instructors, we become the face of that brand It's essential to know what the studio expects, what values they promote, and what has been communicated to the clients By teaching within these parameters and embodying the studio's
ethos, we contribute to its success while also enhancing our own professional reputation Additionally, recognising that not every studio will be the right fit for us allows us to seek alignment with those that resonate with our values and teaching style, ultimately fostering a more fulfilling and sustainable career
Maintaining self-practice
With the demands of teaching, prioritising self-practice can easily fall by the wayside However, dedicating time to your own practice is essential for personal growth and professional development. It doesn't have to be complicated, whether it's 20 minutes between classes or a longer session on your days off, carving out time for self-practice allows you to refine your skills, deepen your understanding of the method, and recharge your own Pilates practice.
To be a good teacher is to be a good student
Embracing a mindset of continual learning is essential for growth as a Pilates instructor Every experience, whether it's teaching a class, attending a workshop, or receiving feedback, offers an opportunity for learning and improvement Being receptive to feedback, actively seeking out new knowledge, and remaining open-minded allow us to evolve as instructors and better serve our student I have always actively remained very open to feedback from both my colleagues and employees, which has allowed me to grow as an instructor, especially in the early years.
As instructors, our energy and enthusiasm are contagious. When we're genuinely enjoying ourselves and fully present in the moment, it enhances the experience for our students Finding joy in our work, whether it's through the challenge of teaching, the camaraderie with our students, or the satisfaction of witnessing their progress, not only makes us stand out as instructors but also enriches the overall class experience
Above all, remember why you got into the industry in the first place Amidst the daily demands of teaching, it's easy to lose sight of what initially drew us to Pilates Reconnect with your initial passion, whether it was the joy of helping others, the thrill of interacting with students, or the fun of working with the equipment, it’s important that we remind ourselves of the deeper purpose behind the work By tapping into that initial excitement and enthusiasm, we reignite our passion for teaching and rediscover the fulfilment that comes from making a positive impact on other peoples lives
Tahlia has been instructing since 2012, originally gaining certification from STOTTS Pilates. Tahlia brings an outstanding capacity to clarify and communicate the principals and practice of Pilates. She believes a strong understanding of Pilates repertoire integrated with modern science is key to becoming a confident and creative teacher.
She has taught a truly staggering amount of classes, and has extensive experience teaching and mentoring teachers Tahlia is currently the Pilates Program Director at One Hot Yoga & Pilates and oversees their Pilates Teacher Training Programs.
How movement supports endometriosis management
WE GET INTO THE DETAIL BEHIND ENDOMETRIOSIS AND HOW MOVEMENT CAN HELP THEM
by Jenni Guest
A client walks in right before class, tells you about their day and how stressful life is as they put on their grip socks Then right before you lie them on the Cadillac they also mention, ‘oh and by the way I’ve just found out I have endometriosis’ What do you do? How do you support them best?
Senior Polestar Educator / Physiotherapist Jen Guest explains how the best thing for women with Endometriosis is just simply movement
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So what is Endometriosis?
Endometriosis is a chronic, non-cancerous, idiopathic condition where endometrial tissue grows outside of the uterus The exact cause is unclear, but it is influenced by the hormone oestrogen It is a familial condition, rather than genetic, and is unable to be cured Our role is to help our client to manage the presenting symptoms of endometriosis and maintain mobility and function
The endometrium is the inner lining of the uterine wall The
endometrial cells, in the case of Endometriosis, present and multiply outside of the uterine wall creating thickened masses of cells, or Endometrial Implants These cellular deposits may occur throughout the pelvic cavity; around the fallopian tubes, the bowel, the bladder, the ovaries and the general tissue of the pelvis With the hormonal flux of the menstrual cycle, these scar tissues grow, thicken and then slough away, each month, as would normally happen inside the uterine wall However, the bloodied material sloughing away is contained within the pelvic cavity, causing an ongoing cycle of inflammation and pain This inflammation perpetuates the problem from month to month increasing the scarred tissue over time and binding down the organs within the pelvic cavity Although we don't yet understand the exact cause for this obscure endometrial cell growth, we do understand that it is affected by the cyclical increase and decrease of Oestrogen with the female's menstrual cycle Endometriosis presents during the menstrual phase of a female's lifespan, beginning in puberty and increasing over time The effects subside post menopause It is understood that pregnancy and to a lesser degree, breastfeeding, can reduce the inflammatory process temporarily
The common symptoms noted with someone presenting with Endometriosis do vary between individuals, but we see pelvic pain, excessive menstrual cramping, bloatedness, constipation, pain on penetration and lower back pain In the more severe cases, we can see associated depression and infertility
There are several theories as to why Endometriosis occurs, though none have been indefinitely proven Theory One is Retrograde Menstruation, where the menstrual blood leaks back through the uterine wall into the pelvic cavity Theory Two is that Oestrogen may transform the outer uterine wall cells into endometrial cells Theory Three considers the embryological phase, where abdominal cells are converted to endometrial cells These cells attach to the bladder, the ovaries and the rectum and grow/thicken/ bleed with the menstrual cycle. Theory Four looks at potential menstrual bleeding back into the pelvic cavity post Caesarian Section Theory Five states that endometrial cells are transported outside of the uterus via the Lymphatic System and Theory Six (Mullerian Theory) states that endometrial cells are mistakenly laid outside the uterine walls in the embryological stage
As noted above, Endometriosis presents post puberty and worsens over the menstrual cycle of a female It is mostly diagnosed through the 30s and 40s and then subsides post menopause Since endometriosis is driven by Oestrogen presence, the symptoms will be reduced during pregnancy and breast feeding and furthermore post menopause, due to the reduction in Oestrogen Note that the degree of symptoms does not necessarily indicate the amount of scarring present
Since Endometriosis is an inflammatory pathology, we understand that inflammatory foods may increase the problem Inflammatory foods include alcohol, caffeine, gluten, red meat and fatty essential fats. Rather, we should encourage our clients to consume fibrous foods, iron rich foods and good fatty acids and antioxidants in the form of brightly coloured fruit and vegetables
The symptoms of endometriosis may present the same as those of Pelvic Inflammatory Disorder or irritable bowel syndrome The condition can be confirmed by a Pelvic Ultrasound to determine scar levels, a Transvaginal or an Abdominal Ultrasound Scan. More severe presentations may be investigated via laparoscope (camera into the pelvic cavity) Once diagnosed, we can consider appropriate treatment options, remembering that it cannot be cured, but simply managed with confidence and good health team support
Pharmalogical Intervention is the prescription of non-steroidal anti-inflammatory or pain killers simply for symptom relief.
Hormonal Therapy options include Medroxprogesterone (Depo Provera) injections which holt menstruation, therefore stopping the growth of the endometrial implants. The side effect of this is weight gain and reduced bone density, with accompanying depression Gonadotropin- releasing hormone (GnRH)agonists and antagonists (Lupran Depot injectable or Elagolix orally) work together to reduce the stimulation of the ovaries and to block Oestrogen production Blocking Oestrogen prevents menstruation but does put the client into menopause, with side effects such as vaginal dryness, hot flushes and weight gain These could be offset by taking a low dose of Progesterone at
the same time Donazel is another oral medication to stop menstruation with the side effects of acne and hirsutism (Facial and body hair)
Conservative surgical treatment option is a Laparoscopy to remove excessive endometrial implants from the pelvic cavity This is the cleanup procedure, if you like, and is often performed so that the female has a 3-month opportunity of falling pregnant either naturally or a more effective embryo implantation procedure
A more radical surgical treatment is a Hysterectomy to remove the reproduction organs and therefore the production of Oestrogen A Subtotal Hysterectomy removes the upper uterus but leaves the cervix. The Radical or Total Hysterectomy removes the entire uterus, cervix and top of the vagina Both leave the mumma infertile and force her into menopause, no matter what age This is a big step
The key presentation we will see in our assessment of an endometriotic client, is the pain excitation muscle guarding around the pelvis There may well show hypertonicity in the pelvic floor muscle group, transverse abdominus, internal obliques, gluteus medius and minimus and piriformis More globally, guarding will be present in the rectus abdominus, diaphragm, adductor groups and psoas The client may present in a hip flexed and adducted position with poor basal breath expansion, lack of spinal extension, tension in the cervical musculature and pectorals Due to years of discomfort, general fitness has been lost and activation of the core has been limited by pain. Ongoing inflammation around the pelvic girdle causes the layers of the myofascia to become sticky and adhere This means that the Tranversus Abdominus can adhere to the internal obliques above or even the psoas below This effects the interglide between the planes of muscle and the ability to activate the TvA in isolation We also need to remember that our client will move through waves of increased pain during the month, so sessions may need to be varied according to the time of the inflammatory cycle. Depending on the type of treatment the client is receiving, they may also be entering early menopause and have osteoporosis The client may also be working through IVF so be in a prenatal state
When working with our endometriotic client, we want to look at gentle dissociation of the pelvis to hips and pelvis to lumbar spine, spinal mobility and articulation in all directions, work on breath, basal expansion, relaxation techniques through movement and postural realignment out of a guarded flexed and adducted posture These women have been in chronic pain for a long time In the early days, their pain may not have been recognised nor understood. For some, there is a realisation they cannot have children and associated depression These are a very special group of women who just need to be understood and managed in a safe and caring movement environment that nurtures and protects them.
Jennifer Guest is a Senior Educator Polestar Pilates Australasia and Senior Physiotherapist at Smart Health, South Australia.
Nailing your class plan
FEEL STUCK WHEN CLASS PLANNING? LEARN HOW YOU CAN STRATEGISE TO DEVELOP BETTER CLASS PLANS
by Shahnae Cutajar
The Pilates Journal spoke with Pilates Instructor and Class planning guru Shahnae Cutajar on the tips and tools you can use to make your group reformer class planning a little easier!
I get it Class planning can be tricky Especially if you’re a fairly new teacher There are lot of things to consider and if you’re working in a group reformer environment say hello to all the injuries your clients will walk in with five minutes before class that they hadn’t yet mentioned With years of experience in planning my classes, I’ve finally got myself to a place where I can confidently navigate the classes I teach with confidence. So let’s give you some tools on how you can do this
Find your theme
When planning a session, I always kick off with the central part or the main flow – think of this like the key takeaway from the session First I select an exercise or theme for your class, such as easy-going lunges or incorporating the Pilates ball. Once you've
made this decision, it becomes much easier to enter the session with a clear purpose
You can divide your session plan in a couple of ways; my preferred method of session planning is in one continuous flow After the warm-up, kick off with one exercise, navigate around the reformer, and wrap up with the same exercise that commenced the class. This fosters a beautiful sense of flow in your class and can motivate clients to enter a 'flow state' as the movement feels ongoing and uninterrupted I usually aim to cover the entire body in my session plans, but each plan could have a focus on a specific body part. Therefore, it would encompass upper body, lower body, and core movements but it could also feature a focus on the glutes alongside a Pilates ball theme
It's also important to acknowledge that your clients have enrolled in a group class which means the class is designed for a group setting for those with minimal injuries or contraindications While there might be one or two clients in your class who require specific modifications due to injury or being pre-natal, the overall
structure of your class should generally remain consistent for everyone. Group fitness classes are designed to be inclusive, rather than clinical, catering to the collective needs of the participants Knowing this, you can give your clients modifications for specific injuries or pre-natal requirements in your classes without changing your session plan for them completely. It takes practice but the more you do it, the easier it gets!
In classes, there will always be instances where one or two clients may be nursing an injury, making them unable to perform specific exercises At times, the most practical approach is to think on your feet and modify that exercise for the entire group, rather than singling out and providing individual attention to those clients Your plan should always be flexible to change, but it's crucial to ensure that when swapping out an exercise, you replace it with something similar that targets the same muscle group For instance, if your session plan includes light lunges and a client can't perform them, you might switch to light side lying leg exercises to still target the glutes, but in a more supported manner This ensures that you are still aiding the client in regaining strength
Class planning under time pressure
Another great tip I have to steer clear of procrastination when crafting your session plan is to set a 10-minute timer. This will instil a sense of urgency in your writing process, adding a bit of pressure that leaves no room for procrastination
These days, it's a rare occurrence for me to practice my session plan I typically reserve this practice for instances when I'm teaching something new that I haven't instructed before, or if I
“Your plan should always be flexible to change, but it's crucial to ensure that when swapping out an exercise, you replace it with something similar that targets the same muscle group. “
want to gauge the feel of a transition before teaching it to ensure it flows seamlessly. My advice to new trainers is to attend as many classes as possible or rehearse your plans extensively until you feel confident and at ease! Eventually, you'll reach a stage where you truly grasp how the reformer operates, and you'll be able to discern what works and what doesn't simply by visualising the exercise
I believe you don't necessarily have to teach something completely new or incorporate an extensive range of exercises in your session plans Sometimes, the most straightforward classes turn out to be your clients' favourites! Just by offering something different each day, you can introduce enough variety
While there might be some overlap in what you teach at different studios, your clients will always feel like they're engaging in something fresh or distinctive This is because each trainer brings a different teaching and delivery style As a result, the experience will always feel distinct from one trainer to another
When I do find the time or have the inclination to introduce something fresh, I'll put together a brand-new session plan With about 10 sessions a week, I end up using around three session plans, ensuring a different plan for each shift. Particularly for my Saturday clients in the advanced class, I prefer to design a brandnew session for them to keep things exciting and dynamic As for the other two shifts, I sometimes recycle old session plans but modify the layers or progressions to maintain a sense of innovation
Cycling your session plans is o.k.!
Back when I was teaching full-time and not running a studio, I rarely recycled session plans because I had a lot more time to create new ones Nowadays, I find myself revisiting session plans quite often I've accumulated over hundreds of session plans in my phone notes, and I typically return to the one I used the longest time ago, tweaking a few things and reusing it if time doesn't permit creating a new one
So how might I mix up the Warm Up as an example
Some of my go-to warmups that are different to your traditional warm up are:
4-point kneeling carriage kick aways on heavy springs: this is a FULL BODY movement which we LOVE. It warms up through the glutes pressing away from the foot-bar but requires stabilisation through your core and upper body to keep your body nice and still You can also add in different props to this exercise to make it more challenging
Heavy or light side lying or side lounging legs: love this for a great single leg glute warm up! Side lying/ side lounging legs are the GOAT (greatest of all time)
Lighter supine mid-back series adding in core work: I love adding different layers in to make it target the full body like adding in glute bridges each time your arms reach up to the ceiling You can get super creative with it!
When class planning it’s all about establishing realistic goals and devising strategies to attain them Try to instruct a diverse range of movements to familiarise yourself with various cues and setups for each exercise Prioritise mastering the fundamentals initially Select a theme, set a timer, and start your session planning!
Shahnae has a background in dance and worked professionally as a showgirl before becoming a Pilates Instructor. She has a Certificate 4 in mat work and reformer Pilates and Diploma in Clinical Pilates with Breathe Education. In Shahnae’s classes, expect to be challenged in a tough but nurturing way, while breaking a sweat and grooving to some funky tunes. Shahnae is dedicated to helping her clients and her fellow trainers meet their goals.
Don’t get caught up having to teach something new!
From Setback to Strength and Beyond
HOW A CAR COLLISION LED TOLUWA TO REDISCOVER PILATES AND TRANSFORM HER CAREER TRAJECTORY
byToluwaAkindele-Ajani
One morning back in 2019, I was driving to work, waiting at a roundabout near my office when the person in the car behind me drove into the back of my car Fortunately the impact was limited as she hadn’t been driving fast but because I had my foot on the brake, the majority of the impact seemed to be taken by my lower back
At the time I was a keen Cross Fit enthusiast and loved to lift heavy weights but once I had the accident all of that was put on hold I was fortunate enough to be able to see a doctor and be referred to a physiotherapist who gave me a programme of exercises (very similar to Pilates) that helped me rehabilitate my back. After a few months, I was able to get back in the gym and start building strength again but I found that it took very little to pull the muscles in my back and set me back to square one
After the three lockdowns in the UK during the pandemic I knew that I had lost a lot of strength, core strength in particular, and this caused the symptoms to flare up more and more frequently Recalling how Pilates made me feel when I did it, I decided to seek out a studio near me and found The Movement Base in Leigh-OnSea, in Essex on the east side of London Over time I noticed that I wasn’t noticing my back during my gym workouts, I was able to start lifting heavier and got back on track with my workouts Pilates wasn’t new to me, I’d been doing Pilates on and off since 2014, but it wasn’t until my accident that I truly understood the profound benefits
In 2023 I decided to sign up to a STOTT Pilates course with One KX in Kings Cross London At the time I was really enjoying my classes and was intrigued to know more about the method as a whole I wasn’t sure if I would ever actually teach but wanted to learn more. I allowed myself to be a beginner and over time I found that I felt the benefits to my injury I think this has influenced my teaching style, I like to remind people that there’s no set end goal and there’s no rush to do the more advanced exercises Just to embrace the process of learning and keep practicing! I also like to remember how much a good workout can transform my day and how I am now lucky enough to do that for others!
I love how well it complements other fitness methods and forms of movement. I’ve always been someone who loves to try loads of different things and I love that Pilates not only supports all the other things I do but makes me better at them I’ve just completed my reformer instructor training and so this year I’ll be focusing on becoming a certified reformer instructor. One day I’d like to be a full comprehensive instructor but baby steps for now!
If I had any advice for anyone considering becoming a Pilates teacher I’d say keep learning! I know it sounds cliche but I’ve found that I’ve learned so much since becoming a certified instructor and I know I still have so much more to learn
Having worked in healthcare for 10 years, Toluwa has always encouraged her patients to approach health in a holistic way, incorporating fitness as a key element in their healthy lives A natural motivator, she now connects with her clients to enable them to be their best self, building their confidence as they work on their fitness together. Toluwa believes that Pilates is the perfect workout to make anyone feel strong and long and is thrilled to guide and inspire others on their path to wellness. Toluwa currently teaches at The Movement Base, Third Space (Canary Wharf) and The Body People (Hackney).
Embracing Excellence: with Merrithew Equipment
HOW
MERRITHEW'S QUALITY AND VERSATILITY ELEVATE EVERY SESSION AT BLUE SKY PILATES
by CJ Zarb
Minah Shin’s journey with Blue Sky Pilates in Rhodes, NSW, Australia, began in 2018 with a single Merrithew reformer From those humble beginnings, her studio has grown exponentially Now, Blue Sky Pilates offers 80-100 classes per week, including 10 group classes, focusing primarily on private and semi-private sessions Minah's dedication to quality and her clients' needs is evident in every aspect of her studio, especially in her choice of equipment
"We truly appreciate the design and functionality of our Merrithew equipment I like that it has strong spring tension with lots of different options There are 3 different spring tensions on the Reformer; 25 per cent, 50 per cent, and 100 per cent You can play with all these springs and create your desired level of spring tension You can also use all 5 springs too For example, you can do one spring at 25 per cent, one at 50 per cent, and three at 100 per cent or you can use one at 25 per cent, one at 50 per cent and one at 75 per cent The ability to be really specific in my spring choice can make a difference in targeting the right muscles for the client, depending on their needs,” said Minah
Minah's studio boasts a comprehensive range of Merrithew equipment, including seven reformers (5 SPX with the vertical frames, 1 SPX and 1 V2Max with the vertical frame), two Cadillacs, five barrels, five stability chairs, and numerous small props This array of equipment enables Minah to offer tailored programs to her diverse clientele, ranging from teenagers to senior clients, and including pre- and post-natal clients
Minah's love for Merrithew equipment dates back to her original training in Canada in 2015 "I first felt the Merrithew equipment when I did my original training in Toronto," she recalls "It was a neutral grey, looked strong but cozy, and there were three different spring tensions which allowed me to work to my ability The equipment was inviting "
Since then, Minah has worked in various studios but always returned to Merrithew Her first purchase was facilitated by Troy
Leisure Concepts “Troy, Mike and the team have been great to work with They respond quickly and always give me the best delivery dates they can Fast forward seven years and a bigger studio and I only use Merrithew equipment in my space. My clients know the Merrithew equipment is very different, very stable It believe it is the best Pilates equipment available, and I refer my clients to purchase the same "
Minah's commitment to quality is further highlighted by her role as Merrithew STOTT PILATES® Instructor Trainer and hosting centre for STOTT Pilates training She believes in educating students about the best equipment to instil confidence in utilising it in their studios
"My favourite piece of equipment is the Cadillac," she shares "It has a lot of surface area and is great for client rehabilitation They need the bigger support I can also use the spine corrector on it and do lots of hanging exercises I also love the chairs I always go for the classical black look, but I know you can purchase your upholstery in other colours too ”
Minah's dedication to maintaining her equipment is evident "I have Merrithew equipment I bought that was 10 years old, and it's still great It looks really good and holds up well The equipment looks new Once a week, I do a deep clean including the rails, and it still works so well It's worth every cent to purchase Merrithew It maintains well and still lasts I hear lots of stories about cheap equipment, and there's no comparison "
The variety and adaptability of Merrithew equipment allow Minah to cater to the specific needs of her clients, ensuring each session is effective and enjoyable "We teach teenagers to senior clients," Minah explains "We teach them better posture and movement, to strengthen their muscles We work with pre and post-natal clients, and all these clients benefit from the Merrithew equipment " Her studio’s intimate group reformer classes, limited to five people per session, ensure personalised attention and a high-quality experience "Our clients notice the difference," Minah says "They
“With my role as a Merrithew, STOTT PILATES® Instructor Trainer, I also think it's important we educate the students on the best equipment so they feel more confident utilising it in the studio."
like to stick with the privates, and the Merrithew equipment means we can create the right programming for them "
Minah's dedication to Merrithew equipment is not just about quality but also about safety "I've had no safety issues," she says "With my role as a Merrithew, STOTT PILATES® Instructor Trainer, I also think it's important we educate the students on the best equipment so they feel more confident utilising it in the studio." Her passion extends to her clients, whom she educates on the benefits of the equipment "If you're looking to order, I'd suggest doing it at least three months in advance," she advises "Always ask Mike for the best advice. The price is great for what you get. The service is excellent ”
Minah's journey with Merrithew equipment has been one of growth and success From a single reformer to a fully equipped studio, her dedication to quality and her clients' well-being shines through At Blue Sky Pilates, the Merrithew difference means every client receives the best possible experience in her studio
Minah is a fully certified STOTT PILATES® instructor, Merrithew STOTT PILATES® Instructor Trainer, certified MELT Method instructor, and certified GYROTONIC® instructor. Minah's commitment to learning resonates in her role as a dedicated knowledge sharer. Eager to share her accumulated wisdom, she thrives on guiding students and clients.
Speak to Mike from Leisure Concepts Australia to find out which equipment is best for you and your studio. 1300 911 441.
Leisure Concepts supplies premium fitness equipment to industry professionals, focusing on complete service from the initial design concept to ongoing professional service and maintenance. They believe in strategy before price and suggest products that result in clients coming back time and time again View their products here.
Home Sweet Home: Pilates for Aging in Place
RATHER THAN SLOWING DOWN OUR OLDER CLIENTS’ LESSONS LET’S GIVE THEM MORE OF WHAT THEY NEED
by Kristen Davis
When I moved my Pilates teaching practice to St Louis from Chicago in 2012, my Grandpa Nedhad recently passed away at age 106 Many of my new St Louis clients were in their 60s and moving their older parents out of their homes and into assisted living– a logistically and emotionally challenging process Most of those clients still work with me, and many are now facing decisions about their own aging and care as they approach their mid-70s and beyond. They feel younger and fitter than their parents, and they’re reluctant to leave their homes or saddle their own adult children with their care
My clients aren’t alone in this struggle. By 2050, more than 90 million Americans will be 65 years or older And according to the AARP, nearly 90% of adults over 65 want to live in their own homes as they get older Continuing to live in one’s own home– or aging in place– can enable older adults to maintain dignity and manage daily life in a familiar place beyond retirement
My Grandpa Ned had an atypical experience with regard to aging
in place: he spent all but the last two years of his life in his own home He enjoyed the comfort of the house he and wifebought as newlyweds– playing his banjo, walking up and down the steep hill between home and his favorite watering hole, and indulging in Irish whiskey or Moose Tracks ice cream
Although no studies suggest whiskey and ice cream are the keys to longevity, some of the indicators for successful aging in place are linked to physical fitness Ned may have fared well because he used fine motor skills on his banjo (mimicking the skills required for everyday tasks like holding a pen or turning a key in a lock), and took daily walks up and down a hill (helping him maintain his gait and also keeping his posterior chain strong) He had extraordinarygenetics Nevertheless, his daily activities resemble a few of the primary skills for successful aging in place: grip strength, gait, and squatting ability.
These skills appear throughout the Pilates work, and they are useful in programming for our older clientele Many of our aging
clients do less repertoire, fewer advancements, and more modifications We may work to maintain fitness rather than progressing Rather than slowing down our older clients’ lessons, we can include more of what they need.
Hands that work and move well are essential for fine and gross motor skills For stiff or arthritic hands, alternately holding a gentle fist and then spreading the fingers can increase range of motion and relieve discomfort Squeezing and releasing a soft ball several times or twisting a towel as if wringing it out can both improve grip strength There are also several possibilities for hand strength within the classical Pilates repertoire: wrist curls from the weight series, the sandbag device, and the castanets series
More subtle integration of hand mobility and strength into a lesson includes:
● Having a client alternate gently squeezing their fists and spreading their fingers during Reformer footwork
● Incorporating the wrist curling motion of the sandbag device when the client holds a weighted bar or pole (such as Short Box or Roll Up)
● If your studio uses cloth towels, asking the client to practice wringing out the towel before they clean their apparatus
● Empowering clients to change their own springs– however tempting it may be to do it for them!
Simple homework exercises for hands include:
● Opening and closing hair clips, hole punchers, or clamps with control
● Squeezing stress balls
● Stretching their fingers with a thick rubber band or toe corrector
We’ve likely known an older person who seemed strong until they fell and fell again Balance isn’t just staying upright; it’s also moving through space deftly and confidently. Balance and gait are closely linked, so unilateral work has tremendous value for aging clients Several of my clients have a love/hate relationship with Standing Pumping on the Wunda Chair, but for many it’s a big ask. Here are some ways to get there:
● Side-lying work provides feedback for side body alignment This could be as simple as one-lung breathing or as rich as a side kick series.
● Swimming on the Small Barrel or Spine Corrector If balancing on top of the barrel isn’t available, slow it down, lifting one arm and leg while actively resting the opposite armand leg on the mat.
● Single leg springs on the Cadillac or Tower
● Standing and shifting weight from foot to foot while holding a Magic Circle between the ankles
Homework assignments for balance and gait can include:
● placing an object on the floor and intentionally stepping over it
● practicing balancing on one leg, then balancing with eyes closed.
The ability to sit down and get up again can mean the difference between an active older person and someone who (literally) just sits around Squatting and getting up are required to garden, work at a desk, eat at a table, and even use the toilet We see the pattern for getting up and down nearly everywhere in the Pilates studio: the classical mount for both the Reformer andMat, Seated Pumping on the Wunda and High Chairs, and every Frog variant
Delicate or replaced knees and hips in older populations can mean that some of these exercises need modification Some possibilities for older clients who need to squat but can’t perform the full exercise include:
● In Reformer footwork, asking a client to open the springs halfway, hold until the glutes activate, and then straighten the legs.
● Incorporating seated Magic Circle and Magic Circle pliés into the workout
● Pelvic Lift on the Reformer– potentially with lighter springs for capable clients
● Shoulder Bridge variations on the Mat, Small Barrel, or Spine Corrector
● The Wall Chair
Homework for squat strength can include the Wall Chair and Shoulder Bridges
By emphasizing the role of simple and functional strength, Pilates instructors may be able to help our clients live richer, fuller retirements– both in the studio and at home While living to 106 isn’t guaranteed, Pilates is certainly a practice for longevity
Kristen Davis co-owns The Pilates Lab in St Louis, Missouri, a host studio for Alycea Ungaro’s Real Pilates Teacher Training. In her 17 years of teaching Pilates, she has studied extensively under the lineages of Eve Gentry, Romana Kryzanowska, and Kathy Grant.
Hands
Gaits
Converting New Leads Into Loyal Clients
LEARN HOW TO MOST EFFECTIVELY CONVERT NEW LEADS INTO HIGH-VALUE CLIENTS
byBySeranGlanfield
FounderofSpringThree
In the competitive landscape of boutique fitness studios, a captivating marketing message and an attractive introductory offer are undeniably valuable to lead generation But savvy studio owners know that getting a new lead is just the beginning Building a thriving and profitable Pilates business ultimately hinges on nurturing those initial interactions and fostering a long-term relationship with clients
As a seasoned marketing strategist specializing in the boutique fitness industry, I've guided hundreds of owners in achieving this crucial objective that drives consistent growth The distinction is clear: studios that struggle with churn are often missing some key elements that can shift the scale of the business as well as the potential for additional profit
Here are four specific ways to most effectively convert new leads into high-value clients, thus building a resilient studio business for the long haul
The allure of offering a free first session is undeniable; everyone knows that “free” will draw attention to your offer However, this strategy often proves detrimental in the long run As I've shared on the Pilates Business Podcast and in countless coaching sessions, free sessions rarely succeed at bringing long-term clients into your studio, at the least, because they fail to cultivate a perception of real value
Instead, design your pricing structure as a series of incremental steps. Your introductory offer should be enticing from a price perspective, yet function as a bridge towards the next step of purchasing a package or membership
However, simply conveying the "what" will only get you so far And, clients will look to you for guidance Can sporadic attendance truly deliver significant change, or is a more consistent commitment perhaps twice-weekly sessions necessary? Outline a plan and steer them towards a package or membership that facilitates their success
While it may be obvious to you, new clients need to hear the tangible benefits of becoming a studio member Therefore, it’s critical to effectively communicate the outcomes they can achieve, how they'll feel within your space, and the positive impacts your studio facilitates
Studios often leverage various touchpoints to attract new clients, only to fall silent after the initial offer is purchased Fostering longterm relationships requires consistent communication and nurturing well beyond that first visit
Welcome new clients into your community, demonstrate why they've chosen the right place, connect with them on a personal level, and consistently reinforce your brand promise This level of engagement is best achieved through a combination of in-person interactions at the studio, targeted email campaigns, personalized text messages, and direct phone calls.
Designing the optimal introductory offer for your studio presents a complex challenge While it’s tempting to offer free sessions or simply price-match the competition, these are ultimately ineffective strategies The ideal introductory offer should provide a comprehensive studio experience and a glimpse into the potential of long-term membership
Through collaborating with numerous studio owners, I've discovered that there's a magic number when it comes to introductory sessions three One or two sessions often fall short of delivering the full studio experience and fostering that allimportant sense of belonging By giving access to three (or more) sessions or classes, clients can truly envision integrating your studio into their long-term fitness routine and lifestyle Consequently, the transition to purchasing subsequent packages or membership becomes a very natural progression
In the ever-evolving landscape of boutique fitness, client retention is the cornerstone of sustainable growth and profitability By implementing the strategies outlined above, studio owners can forge deep, lasting connections with their clientele, fostering a sense of belonging and long-term commitment
In this approach of prioritizing client retention, success is not merely measured by the number of new clients, but by the enduring relationships that form the heart and soul of the studio
Seran Glanfield, founder of Spring Three and host of the awardwinning Pilates Business Podcast, is a leading business coach and consultant to boutique fitness studio owners and instructors around the world. With over a decade of hands-on experience, Seran has masterminded the growth and development of hundreds of studios, becoming the go-to expert for those looking to elevate their studio business, transforming them into more profitable, streamlined studios. Seran’s expertise encompasses all facets of business management, including marketing, retention, sales, team management, pricing, and strategic growth
To learn more about working with Seran and Spring Three, go to: www.springthree.com or follow @seran spring three
Take the leap, make the choice
FROM
FITNESS ENTHUSIAST TO STUDIO OWNER: DANIJELA'S INSPIRING JOURNEY
by CJ Zarb
If you’ve ever thought it might be too late to start something new or own your own studio, Danijela Iacono is a testament to the fact that you can step completely outside your comfort zone, go for it, and reap endless rewards
In the whirlwind of new motherhood, where every moment is filled with wonder and exhaustion in equal measure, Danijela found her calling It was during this transformative time, when new mothers seek support and guidance the most, that the seeds of Danijela's passion for fitness were planted, laying the foundation for her eventual role as the proud owner of Lean Bean Fitness, a barre and mat pilates studio located in the heart of Bondi Beach
"It was almost nine years ago when I stumbled across Lean Bean," Danijela recalls "Lizzie, a passionate instructor, ignited my interest in fitness with her invigorating bootcamp classes by the beach " However, it wasn't until Lean Bean opened its doors in Bondi that Danijela completely immersed herself in the studio
Danijela's transition from a background in PR/Marketing and retail to the world of movement came just before the first lockdown in Sydney "Lockdown let me share my love for fitness with others," she reflects Armed with determination and fueled by her newfound passion, she obtained her Barre Certification through Barre Body in Byron Bay, Australia
"The lockdowns presented both challenges and opportunities," Danijela acknowledges While the world paused, she seized the moment to hone her skills "By the second lockdown I began filming my own lunchtime classes and coaching PT clients in Bondi or my garage," she explains "It ignited my love for creating a community "
Danijela's story is a testament to the power of resilience and reinvention "Take the leap, make the choice I know how hard it is to start at something new, something out of your comfort zone and unfamiliar I have been married twice, I had 2 boys later in life, I changed my entire career path at 41 and bought a studio at 46 and I don’t regret it for one minute In my view, you cannot fail if you try "
With almost three and half years of teaching under her belt and certifications in Barre, Mat Pilates, and Reformer training, Danijela continues to evolve
"Take the leap, make the choice.... I changed my entire career path at 41 and bought a studio at 46 and I don’t regret it for one minute. In my view, you cannot fail if you try."
"Barre, in particular, holds a special place in my heart," Danijela shares "The graceful yet powerful movements resonate with me " But her journey isn't just about personal growth; it's about uplifting others "Be stronger than your excuses," she reminds her clients, "and remember why you started "
"Knowledge is not just a tool; it's a pathway to excellence," Danijela emphasises She immerses herself in online classes, attends training sessions, and hosts workshops for her team "I believe in continuous learning," she mentions
"Outside the studio, my life is a balance of movement and moments of joy," Danijela shares Whether she's exploring farmers markets with her family or indulging in a late lunch followed by an early movie night, she savours every moment My friends would describe me as green juice with a shot of vodka type of girl,” she shared
As for her family's understanding of her work? "Let's just say there have been moments of bemusement I had to bring my boys to class – on separate occasions because I’m a working mum and it’s school holidays and I remember being so proud to teach in front of them and show them what I’m made of Well, let’s just say they were less than impressed I was even focusing on the fact that EVERYONE listens to me and my cues and does exactly what I say You can imagine how that went down
Through all life’s twists and turns, it’s clear that Danijela's passion never falters She's all about staying positive, focused, and disciplined in everything she does Her journey teaches us that greatness doesn't have a rulebook "Follow what lights you up," she advises, "and let your story unfold "
Danijela owns Lean Bean Fitness in Bondi Australia and was awarded Winner Best Fitness Studio 2024 by Classpass and Best Online Workout in 2020
Instructor Spotlight: Camie Wray
WE SPEAK WITH PILATES INSTRUCTOR CAMIE WRAY ABOUT HER PILATES CAREER AND HER TEACHING FOCUS
Tell us a little about yourself and your Pilates background?
My name is Camie Wray and I live in Pleasant Grove, Utah, USA I own and teach at Mountain West Pilates in Pleasant Grove, UT Mountain West Pilates has been a boutique group fitness studio for four years now Since I am a millennial, I have to use a Harry Potter reference to best describe me My friends pegged me as a Gryffindor years ago I am courageous and determined but am also an extroverted introvert I do things that scare me but that is what has given me the amazing life and experiences I have
I frequently take big leaps before thinking it all the way through I often have a “we’ll figure it out as we go” mentality This has served me well in many instances! It has also created some big, “Oh crap!” moments for me over the years Despite it all, I have always known without a doubt that anything I want to accomplish is possible I have run multiple marathons, I opened a studio in the middle of a pandemic, I am now raising four small children, and I have travelled internationally with my husband by my side I truly do believe that humans are magical and we have the ability
to create our dream lives It won’t be easy– the best things in life aren’t–but I think that having a vision for your life and a bit of optimism can make all the difference!
How did you discover Pilates?
I started teaching barre and mat pilates right after I graduated from Brigham Young University in Utah in 2015. I discovered my love for pilates while teaching there and decided to further my pilates training I spent a couple of weeks looking into Pilates certifications and I decided on the STOTT PILATES method. I was fortunate enough to have a STOTT PILATES Training Center less than one hour away from me in Salt Lake City so I signed up for a course While there, my mentor and a Lead Instructor for Merrithew, Jenny Carr, introduced me to the reformer. It was love at first sight! I immediately started reformer pilates and soon did the STOTT PILATES Intensive Reformer Course At the time, the closest reformer studio to me was almost a half hour away from my home. I knew how incredibly impactful reformer pilates was so I decided
to start offering reformer pilates out of my basement I purchased a used reformer and turned a spare room in o house into a pilates studio My business grew through wo of mouth but knew that I wasn’t quite creating the impact knew reformer pilates could have so I decided to look int finding a commercial space where I could offer group classes After months of searching, I finally found a space Main Street in my town. One week before our studio was supposed to open, the state of Utah shut down all nonessential businesses because of COVID-19 I had just spent a large amount purchasing brand new reformers an equipment for my studio and was locked into a commerc lease without the ability to open my business I was devastated Like so many other fitness professionals at th time, I switched to a temporary online platform and starte offering barre and mat pilates classes while people were quarantining In April of 2021, we moved to a larger space where we could have 10 reformers Less than a year later we expanded into the space next door and now offer bot reformer pilates classes and boutique fitness classes like mat pilates, barre, yoga, aerial yoga, dance cardio, and more!
How do you keep learning? What inspires you in your w
I have an amazing mentor, Jenny Carr who owns Intermountain Pilates Training Center in Salt Lake City, U Not only is she brilliant, but I learn so much from her with every interaction we have I believe that everyone with a passion for Pilates can teach us something I love hearin what our clients want and then figuring out ways to make that possible They want more balance challenges? Sure! I will figure out the best ones They want deeper stretches? I’ll do some research into how to really get that release Getting feedback from our clients really inspires me to increase my knowledge and expertise in the industry I also love seeing everyone’s creativity through Instagram! I am often amazed by how smart and innovative people are I love that you can find different styles and approaches, but we all ultimately want the same thing–healthy, functional movement!
something Even just a simple 10 minute walk or mat pilates session is better than nothing. As long as something is our goal–no matter how small it may seem–that will make all of the differences when trying to reach your goals
Q.A.
The best advice you were ever given as a teacher…
Most people find their studio and their instructor by the energy they give off–not necessarily by how much the instructor knows Be your authentic self and you will find your tribe!
Is there something you try and instil in each of your clients?
I want my clients to know that they are loved and appreciated every time they walk into our studio Yes, we teach pilates and functional movement, but together we are so much more than that! We are a community and we WANT our clients to be here! I still get butterflies and am so thrilled every time someone joins our studio I appreciate our clients and instructors so much and I want them to know how loved they are by me I also am a big believer in the saying, “Always something ” This concept was introduced to me by my brother-in-law a few years ago and it is the idea that instead of “all or nothing,” we should always be striving for
Q.
The best Pilates course you ever did was...
I have an obsession with the Cadillac so my STOTT PILATES Advanced Cadillac course was my favorite! Learning inversions and getting stronger on the cadillac is such an amazing feeling. I have two daughters who love to use my cadillac as a jungle gym Watching them hang on the frame and explore new movements encourages me to do the same! It brings out my inner child when I explore new movements on the cadillac!
What’s your favourite piece of equipment to use with clients in studio and why?
A. I don’t think the reformer can be beat when it comes to giving my clients the best session Not only is it so versatile but anyone at any stage can use it! Being able to lie down and learn proper form in that supported position is a game changer It is a fan favorite in our studio and our clients are obsessed with it I have never taught the same reformer pilates class twice. There is always a new variation, a new piece of equipment, or a new exercise to add to your class! The reformer’s versatility to target the whole body is so unique
How do you stay motivated?
I never want to live my life with regrets From opening our studio, to staying motivated on a daily basis, I always try to pick the path that sits better in my heart I picture what future-Camie looks like and I choose to make choices that create her For example, five years ago, I wanted futureCamie to own a studio. So I knew in order to create her, I had to open a studio so she could own it! I also want her to be kind, loyal, loving and generous, so I try my best to be those things now! I also try to be intentional about slowing down and enjoying the journey. The best way I have found to do this is by practicing gratitude When I choose to feel gratitude, I am amazed by all of the incredible things I have As I am grateful for the things I have now, I welcome other amazing things into my life. It is a never-ending cycle and it just keeps getting better overtime!
What makes you laugh the most?
My husband, Judd, is not only my biggest cheerleader but is also my comedic relief and full-time entertainer He makes me laugh like no one else Over the last 12 years of marriage, I haven’t been able to figure out if we got married because we have the same sense of humor or if our humors have merged over the years to be the same Either way, his jokes always put a smile on my face It is one of the main reasons why I love him so much
What's your favourite way to spend a day off?
In the summertime, I love taking our family to the lake and to go boating. We have four children and our two oldest love knee boarding, wake surfing with me or my husband, and tubing My husband and I also enjoy wake boarding, wake surfing and just hanging out on the lake on a hot summer day. In the wintertime, my husband and I are big snowboarders and love spending time on the mountains in the snow I have been snowboarding since I was 10 years old and have never grown tired of it!
How many pairs of grip socks do you own?
I have too many grip socks to count!! One of the drawers in my dresser is dedicated to grip socks only It is a problem, but I can’t help it! Every time we put in a wholesale order for grip socks, I always make sure to order an extra pair of each color/variety just for me! I love how versatile and helpful a stretch band is The resistance is great for training and adding it to any exercise can give great variety to any routine!
Does your family ‘really know’ what’s involved in your job
While my family has a good understanding of what I do, they were confused for a couple of years when I was carrying around all of my pilates manuals and taking them out at family parties and events to study I don’t know if they fully comprehended how much goes into getting fully certified as a pilates instructor!
Camie owns Mountain West Pilates in Pleasant Grove, Utah, USA
Upcoming courses
BASIAUSTRALIA
Comprehensive Teacher Training Course – Brisbane –Academy Aust – 16 Aug – 17 Nov Mat and Reformer Mat program
Comprehensive Teacher Training Course – Perth – Rig Sept-8 Dec Mat and Reformer Mat program
Find out more basipilates com au/education/
BODYORGANICSEDUCATIO
Programming - Hobart - 14 August
Certification course starts Brisbane, Canberra, Sydney, Noosa - August 2024, Makarlu Masterclasses Sydney 19 July, Gold Coast 7 Ju Brisbane July
CoreAlign Brisbane October
A full event calendar can be found here
The Pilates Vibe are now running Body Organics Mat, R Comprehensive Courses in Melbourne
Find out more www bodyorganicseducation com or contact info@bodyorganicseducation com
REACHMOVEMENTHEALTH
Further your education with one of Reach's online masterclass sessions
Join Sally Anderson between Feb-Nov 2024 on the first Saturday of each month for a live online Reformer and Matwork class followed by Q&A Courses also available in Pilates for Pregnancy, Visceral Mobilisation, LumboPelvic Rhythm with Lisa Jackson and or Pilates for Multi-Dimensional Posture and more
(10838NAT) Diploma of Pilates Instruction, Matwork and Reformer + Small Apparatus Pathway Reformer and Small Apparatus Pathway Matwork and Small Apparatus Pathway Studio Instruction Pathway Anatomy + Physiology (Online only), (10839NAT) Advanced Diploma of the Pilates Method
Upcoming Blended Entry Points:
TAS: Enrol for Matwork in September
All States: Advanced Diploma – enrol and start any time
Continuing Education: Scolio-Pilates® Modules 1 & 2 of the ScolioPilates Professional Certification Program in Perth, Brisbane and Sydney in 2024
Give the Pilates ITC Careers Team a call on (08) 9330 4570 to secure your place - pilatesitc edu au/
POLESTARPILATES
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:
For a complete list of courses see the Polestar website: https://www polestarpilates edu au/courses-ps/
Upcoming Continuing Education Courses include
Online Masterclass series - available anytime
TMJ & Fascia - Melbourne - 10 August
Life in Plastic Mat class - Melbourne - 10 August
Studio Rehab - Brisbane - 24-25 August
Reformer Intensive - Perth - 15-19 September
Matwork Intensive - Sydney - 27-31 October
Reformer Intensive - Sydney - 17-21 November
Reformer Workshop and Studio Workshops with Kimberley Garlick: Exploring the Ball and Socket Workshop - Sydney - 8 November
Reformer Workshops - Defying Gravity and Pilates is not a Gym Workout - Sydney9 November
For a complete list of courses see the Polestar website: polestarpilates edu au/pilates-continuing-education/
Upcoming courses
NATIONALPILATESTRAINING
National Pilates Training (21719) offers the following governmentaccredited skill sets and qualifications
Groupfit professional pilates Instruction
Professional pilates matwork Instruction
Professional pilates reformer instruction
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, Hervey Bay, Morisset- NSW, Ballarat- Victoria, online only – global
2024 intakes include:
- Melbourne, - August – in person
- Central Coast – August
- Online only – anywhere, anytime in Australia and world- wide
National Pilates Training has courses starting each month in person, in a location near you and all courses are available online wherever you are Find out more www nationalpilates com au/
STOTTPILATES
STOTT PILATES® Intensive Matwork and Intensive Reformer Courses to be held in 2024 at Innaessence studio in Queensland, Australia
Intensive Cadillac Course – 21-25 Aug 2024
Intensive Chair Course – 28-30 Aug 2024
Intensive Barrel Course - 31 - 1 Sept 2024
Pre-natal Reformer and Post natal Pilates workshops - 26 Aug 2024
Contact Innaessence here
STUDIOPILATES
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/
TENSEGRITYTRAINING
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/
STOTTPILATES Training at Inna Essence
Attention all STOTT Pilates Trained Teachers: This is your chance to upskill and add to your teaching repertoire
Join our Intensive Cadillac, Chair & Barrels Course (ICCB) in August
Attend one or all 3 courses to enhance your knowledge and teaching capabilities
Intensive Cadillac – 21 - 25 August
Intensive Chair – 28 – 30 August
Intensive Barrels 31 August – 1 September
See all of the other Courses & Workshops offered at Inna Essenceinnaessence com/instructor-training
