Sean Bergara on breaking down barriers and embracing every body in the Pilates studio
As a new teacher it's hard to know what to focus on, Anthea Maclean gives some advice on what to focus on first
Redefining the industry with innovation and global expansion
SAMCOLUMN
BASI Pilates Practitioner and Physio Samatha Wood shares the latest industry research
DEMYSTIFYINGLABRALTEARS
Understanding Labral Tears, Movement Modifications, and Strength-Building Strategies for Better Client Support
Hear the story of how Pilates teacher turned Inside Flow Instructor Audrey L Ng
Discover the important factors to consider when developing your own Pilates Teacher Training Program
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
27
THRIVEINTHEFACEOF CHALLENGE
Learn the professional and personal gain from upskilling with National Pilates Training (NPT)
30
IKNEE-FRIENDLYPILATES: FOR JOINTHEALTH
Discover exercises that are safe for your clients’ knees using the Stability Ball
SETTINGUPASTUDIOFROM SCRATCH
Lessons learned from closing an existing Pilates studio and opening a new one across the country from scratch
38
INSTRUCTORSPOTLIGHT: ZOLAWILLIAMS
We speak with Pilates Instructor Zola Williams about her Pilates career to date and her teaching focus
Note from the Editor
Welcome to the latest issue of The Pilates Journal.
This month, we dive into the ways Pilates is evolving for a more inclusive and innovative future Senior practitioner Sean Bergara sheds light on breaking down barriers to make our practice more accessible, a step vital to broadening our community.
For those beginning their teaching journey, we share key insights to help new instructors start strong and stay true to the essence of Pilates.
We also hear from the CEO of Strong Pilates about their expansion and innovations shaping the industry, while a seasoned educator Anita Horry, offers practical guidance on how to build a solid teacher training program For studio owners we also share the lessons learned from building a successful empire and then moving it across the country
What this issue reflects is that the time is now There’s no better time than the present to begin something new or start that project for your studio’s growth
Don’t forget there’s still time to nominate yourself or a colleague for The Pilates Journal Awards
FOUNDER AND EDITOR-IN-CHIEF
CONTRIBUTORS
Sean Bergara, Anthea Maclean, Cody Jussell, Audrey L Ng, Anita Horry, Ashleigh Berry and Rob Carruthers, Lana de Wit and Cecily Hemphill
CONTACTUS
Editorial
Editor-in-Chief
Cie’Jai Zarb hello@pilatesjournal com
Photography
Armature Pilates, Anthea Maclean, Cody Jussell, Audrey L Ng, Anita Horry, Rob Carruthers, Lana de Wit, @thecaststudio, @yongsubi, Lynda Williams, Leighanna Kennett and National Pilates Training
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
Zola Williams @thecaststudio photo
Redefining Pilates: A Journey Toward Inclusivity
SEAN BERGARA ON BREAKING DOWN BARRIERS AND EMBRACING EVERY BODY IN THE PILATES STUDIO
by Sean Bergara
I first walked into a Pilates studio with the sole intent of getting a workout As a bodybuilder, I was used to pushing my limits, but I also knew I needed something more to improve my flexibility and overall movement My body was strong but rigid thoracically bound and kyphotic, curved forward from years of intense weightlifting I had heard that Pilates could help, so I entered the studio eager to start
But what greeted me was not what I expected. The instructor took one look at my physique and her eyes widened in disbelief "The gym is down the block," she said, dismissing me before I could even explain why I was there When I insisted that I wanted to start Pilates, she coldly replied, "This isn't for you. We don't work with bodybuilders Our clients are lean dancers, not people like you "
It was clear that my muscular build intimidated her She couldn’t see past my physique to recognize my potential as a student. This was 15-20 years ago when athletes weren’t typically involved in Pilates The perception at that time was that Pilates was only for a
certain body type slender, flexible, and dancer-like. This was body shaming, plain and simple, and it stung But instead of walking away, I became determined to change the narrative of who could practice Pilates
Challenging Stereotypes
From what I have seen, the Pilates community has long held onto the belief that a male body in Pilates should resemble that of a dancer or a highly flexible mover But what about the founder of Pilates himself, Joseph Pilates? His physique, especially in the early days, was nothing like a dancer’s He had muscles, broad shoulders, and powerful legs. Yet, we seem to forget that. We have created an image in our minds of what a Pilates body should look like, and it’s often far removed from reality
In the Pilates world, we frequently highlight celebrities like Jennifer Aniston or Gwen Stefani as the "ideal" Pilates bodies And while we see NFL players and other athletes using Pilates for
“It’s time to break free from these limitations and open up the practice to everyone, regardless of their body type.”
time, these students went on to teach their own versions of Pilates, shaped by their experiences That’s why we have so many different interpretations of the method today. And none of them are wrong
Creating an inclusive environment
In my classes, I strive to create an environment where everyone feels welcome, regardless of their shape, size, or physical ability I teach my students to understand their bodies, their strengths, and their limitations. I never tell anyone they aren’t welcome because I believe Pilates is for everybody
This is personal for me When I first walked into a Pilates studio, everything was pink glittery socks, neon pink letters, pink dumbbells The subliminal messages were clear: this space wasn’t designed for someone like me That’s why, in my own studio, I avoid those cues There are no pictures of dancers' bodies on the walls, no color schemes that scream exclusivity. It’s not about me; it’s about creating a space where everyone feels they belong Inclusivity also extends to the language we use in the studio
When instructors say, "Great job, ladies," or "Good work, girls," they unintentionally alienate others Words matter, and we need to ensure that our language is as inclusive as our teaching
flexibility and core training, they don’t use our method to do a workout
The Reformer, one of the key pieces of equipment in Pilates, is essentially a horizontal version of a cable machine If we can use cable machines in countless ways in the gym, why can’t we do more with the Reformer? Why must we be confined to the same exercises and teachings that have been passed down for the last 100 years? It’s time to break free from these limitations and open up the practice to everyone, regardless of their body type
It’s not just about shaming larger bodies or those with muscular builds. The problem runs deeper. When someone walks into a Pilates studio and is told, "Sorry, this isn't for you," because they don't fit the traditional mould, we lose the opportunity to welcome a new community into the practice It’s not just about aesthetics; it's about the mindset that certain bodies don’t belong.
I’ve experienced this exclusion firsthand I’ve been told by instructors that they couldn’t modify their classes for me because it would slow down the group. I realized then that it wasn’t about my body it was about the instructor’s inability or unwillingness to adapt Instead of saying, "I wish I knew how to make this work for you," the default response was to exclude me
But Pilates should be about working with the body in front of you, just as Joseph Pilates intended He didn’t teach a one-size-fits-all method; he taught movement tailored to each individual He worked with students with asthma, others recovering from surgery, and each time, he adapted his method to suit their needs Over
We must ask ourselves: are we truly being inclusive? Are we creating spaces where everyone feels welcome, or are we perpetuating a narrow vision of who belongs in Pilates? It’s time to challenge the status quo and open up Pilates to every body After all, Joseph Pilates didn’t create this method to be exclusive. He created it to help people move, heal, and grow stronger, regardless of who they are or what they look like
Sean began his Pilates Journey back in 2005 after suffering a serious skiing accident in 1991. In 2007, he moved to Palm Springs in California and opened Ecore Fitness. Sean received his Pilates certification from Polestar Pilates Sean teaches regular weekly group and private classes, offers continued education and training worldwide and has an on-demand website.
What to Focus on as a New Teacher
AS A NEW TEACHER IT'S HARD TO KNOW WHAT TO FOCUS ON, ANTHEA MACLEAN
GIVES SOME ADVICE ON WHAT TO FOCUS ON FIRST
by Anthea Maclean
I’m sure many of us seasoned Pilates teachers can remember the time we first stepped into the world of teaching It may have felt exhilarating, daunting or both at the same time With so much to learn and master, it's easy to feel overwhelmed To help you navigate this journey, I’ve put together some tips on what to focus on as you begin your teaching career Everyone’s journey will be different and some of these tips may resonate more with you than others The below ideas are designed to be a guide and to give you a sense of what can come next for you in your teaching career
When I first completed my certification, the resources and support available to new instructors were not as abundant as they are today Beyond my initial teacher trainers who guided me during my observation hours, I had to navigate my early career independently It wasn't until seven years into my journey that I found the right mentor, someone who truly understood my needs and aspirations as a Pilates teacher
Finding the right mentor requires research, conversations, and tapping into channels of expertise specific to the areas you want to develop I sought advice from established teacher trainers who could see not only the guidance I needed but also the ‘fit’, the personality, touch and delivery that would resonate with a teacher like me
Here’s some advice in seeking the right Mentor:
a ) A Mentor Should Meet You Where YOU Are At: It's crucial that a mentor tailors the experience to your current knowledge level and career goals A mentorship should be customisable to your qualifications and experience level, ensuring that you acquire new knowledge and skills relevant to your specific needs b.) Balanced Integration of Teaching and Career Development: Look for a mentor who offers a harmonious blend of theoretical concepts, visual demonstrations, auditory
instruction, and kinesthetic application This comprehensive approach will give you a well-rounded understanding of the skills being taught
c ) Amplifying Your Best Attributes: A mentor's role is to help you build on your strengths while addressing areas for growth It's a partnership based on mutual respect, where both the mentor and mentee share responsibility for honoring the unique dynamic This involves staying committed to timelines, tasks, and assignments, ensuring accountability, encouragement, and support are always present, all while focusing on forward-moving career goals
An initial Pilates certification provides a foundational understanding of the Pilates method However, it often falls short of equipping instructors with the full range of skills needed to succeed in teaching Many contemporary certifications offer only a brief overview of the Pilates method, with limited anatomical background and a focus on specific postures What I mean by this is ‘most qualifications are teaching you how you to ‘do’, not how to ‘teach’.
To truly succeed as an instructor, it's important to deepen your understanding of each posture and where it fits within the broader Pilates repertoire By gaining a thorough understanding of what is happening in each posture, you can better communicate with your clients, build sequential programs, and help clients achieve their goals
vs. Fancy: Master the Basics First
As a new instructor, it can be tempting to add complexity to your classes out of fear that you're not doing enough for your clients However, the phrase "Forget the fancy, focus on the fundamentals" holds true for a reason
Confidence in teaching comes from competence If you are a new teacher, your focus will be with building competence in your client
1. Mentorship Matters: How to Find the Right Mentor
2. Beyond Initial Training: Continuous Learning is Key
3. Fundamentals
and in your instruction and delivery If your client is new to you, they are building a relationship with your competence and confidence, “a trust”
Your primary focus should be on building competence in both your instruction and your client's ability to execute the exercises
The basics have a powerful way of creating intention, direction, and progression, allowing both teacher and client to deepen their Pilates practice.
If you find yourself introducing a complex movement that lacks clarity or purpose, it's important to step back and question why you're teaching it The fundamentals will always provide a solid foundation for growth.
Many new instructors struggle with imposter syndrome, feeling like they don't belong or aren't good enough Building confidence as a teacher requires time and practice, but there are strategies you can use to overcome these feelings
Focus on mastering the basics, as discussed above, and remember that confidence comes from competence
Additionally, seek feedback from your clients and peers, and don't be afraid to ask questions The more you engage with your students and the Pilates community, the more confident you'll become in your abilities
As a new Pilates instructor, it's important to define the core values that will guide your teaching practice Some key values to consider include:
a.) Service: Remember that your role is to educate, support, uplift, and challenge your clients Everything you do should be in service to your client's movement experience
b ) Boundaries and Balance: Establish clear boundaries to maintain balance in your life outside the studio. The Pilates industry won't create these boundaries for you, so it's important to take charge of your well-being
c ) Passion and Curiosity: Stay curious and be willing to constantly learn and grow. Embrace a beginner's mindset, and be open to exploring new connections that can enhance your personal practice and teaching skills
your clients
So what can you learn from your clients?
a ) You can better develop your ‘teaching eye’ - i e your ability to visually see movement and individual pilates postures across varied anatomy, asymmetries and skill level By observing their movement and responses, you can refine your teaching eye and adapt your instruction to better meet their needs
b.) Further develop your ‘Learning style’ - think about your ability to create variability in instruction in observation of client’s movement response and energetic frequency, hear, look, touch
c ) And finally create client ‘trust and intimacy’ - by communicating with playfulness, intention and vulnerability allows clients to ‘try’ with you and experience a present
One of the most valuable aspects of teaching Pilates is the opportunity to learn from
4. Overcoming Imposter Syndrome: Building Confidence
5. Core Values for Instructors: Upholding Integrity
6. Learning from Clients: Staying Open to Growth
pilates practice without the pressure of perfection, be it client or teacher
7. The Importance of Asking Questions: Growing Through Inquiry
Asking questions is essential for growth as a Pilates instructor Whether you're seeking feedback from clients, guidance from a mentor, or insights from peers, asking the right questions can help you deepen your understanding and enhance your teaching skills
After seven years of teaching, I ask clients during and after both classes and private sessions for feedback on their movement practice It is an essential requirement in my eyes in building and sustaining connections to practice and client engagement Ensuring clients feel safe, respected and valued to be heard and seen in any given practice is a part of the service role If you’re not doing it, you’re not teaching, you’re instructing, and hey, that might be your level and capacity at the moment, in that case, not a problem If not, know the difference Don't be afraid to ask for help or clarification it's a vital part of your development
As you gain experience, consider what unique impact you want to make in the Pilates community. Whether it's specialising in a particular area, such as trauma-based teaching or working with elderly clients, or simply bringing your unique personality and passion to your classes, think about how you can contribute to
“Remember that your role is to educate, support, uplift, and challenge your clients. Everything you do should be in service to your client's movement experience.”
the field in a meaningful way Your impact will grow as you continue to learn, teach, and share your passion for Pilates
Starting out as a Pilates instructor is a journey of continuous learning and growth By focusing on mentorship, mastering the fundamentals, and staying open to learning from your clients and peers, you'll build a strong foundation for a successful and fulfilling career in Pilates, I just know it.
Anthea Maclean is a traditional and contemporary Pilates Teacher from Melbourne, Victoria, Australia. Anth has been teaching for six years and studied Pilates initially through Elixr School of Pilates (ESOP)
Anth created the Master Your Class workshop almost a year ago now, after she felt lost within her career and wanting more from the industry Her MYC course helps teachers to quality control their own teaching skills and toolkit in an effort to encourage refinement, beyond their qualification. To find out more visit @repertoirepilates
Redefining Pilates with a global movement
REDEFINING THE INDUSTRY WITH INNOVATION AND GLOBAL EXPANSION
by CJ Zarb
A major disruptor is shaking up the Pilates industry With 76 studios across nine countries and 150 more on the way, including Dubai this month, STRONG Pilates is said to be reshaping Pilates into something more dynamic and accessible Co-founded by Michael Ramsey and Mark Armstrong, the brand is breaking new ground and pushing the boundaries of what traditional Pilates can offer, particularly for men
After a career in F45 training and studio ownership, Ramsey discovered Pilates during his recovery from a broken ankle. "I enjoyed the Reformer, and suddenly I could do things with my body that I hadn’t been able to before, from a stability and mobility perspective," he shares This transformative experience sparked the idea for STRONG Pilates, a concept blending strength training with Pilates principles
“We’re probably the black sheep of the Pilates industry,” Ramsey states proudly. “We’ve bolted a rower and a bike onto a Reformer,
pushing the boundaries of what traditional Pilates can evolve into ” This fusion of cardio and strength training on the Reformer sets STRONG apart. Instead of a continuous flow, the classes utilise heavy springs or dumbbells for progressive overload, allowing clients to build muscle while maintaining mobility and flexibility
Global Growth and Expansion
STRONG Pilates’ unique offering is driving rapid global expansion With 55 studios already in Australia and others thriving in New Zealand, the UK, Ireland, Philippines, Singapore, Canada and Indonesia the brand is preparing to enter new markets, just recently adding Texas and soon, Japan, South Korea, Malaysia, Dubai and Bahrain to the list “The growth is super positive for everyone,” says Ramsey. “People globally are looking for lowimpact workouts They’re beaten up from HIIT, too much sport, and plyometrics STRONG Pilates offers a solution ”
Ramsey’s approach to managing this rapid growth centres around systemisation and consistency STRONG's in-house academy ensures franchisees and instructors meet rigorous training standards “Not everyone passes the training Each instructor undergoes assessments after teaching 100 classes and again after 12 months of teaching, alongside continuous education and workshops to maintain the highest quality instruction The attention to detail ensures that every STRONG Pilates studio delivers a consistent, high-quality experience,” said Ramsey
STRONG Pilates' innovative approach is redefining the traditional Pilates experience, setting it apart from the usual flow-based classes "Rather than running a 45-minute Pilates flow, we incorporate heavier springs or dumbbells, with clients stopping and starting again throughout the session," Ramsey explains "While there's still significant time under tension, we're pushing the boundaries of what can be done on a reformer " This unique methodology not only builds strength but also results in measurable outcomes For instance, 68% of clients reported a decrease in injuries and body discomfort, and 85% noticed improved mobility and flexibility
Innovation as a Driving Force
Innovation is at the heart of STRONG Pilates Ramsey is particularly excited about a new development that’s coming soon: the reverse spring system “It’s a world-first for Pilates We’ve developed a system that allows us to do heavy lifts, like deadlifts upwards of 50kg, on a Reformer It’s been two years in the making, and we’re testing big compound movements like squats and deadlifts under substantial load ”
This focus on strength training is helping STRONG attract more male clients Historically, Pilates has been viewed as a femaleoriented workout, but STRONG is changing that “We’ve gone gender-neutral in our branding and focused on getting more men in the classes We started with 11 per cent male participation and now we’re upwards of 20 per cent We’ve even brought in athletes from the NRL and AFL who attribute their performance and longevity to Pilates.”
Feedback from male clients has been overwhelmingly positive They tell us "I've never felt stronger My lower back pain is gone " The fusion of Pilates with strength training resonates with men who may not have previously considered Pilates as part of their fitness routine
Gamification and Tech-Driven Member Engagement
Keeping members engaged is a core focus for STRONG Pilates, and Ramsey is using technology to achieve this "We’ve integrated instructor-assist technology on movement screens as a visual queue in our classes, and clients love it Now, if you're a traditional Pilates teacher, the idea of having TV screens in your class might make you shiver However, when we implemented TV sessions, clients gained both a front and bird's-eye view of the movements, and our member retention increased It has also boosted our instructors' confidence in managing larger groups," Ramsey explained
Looking ahead, STRONG plans to integrate even more tech innovations to enhance member retention “We’re finding ways to retain members longer through technology Our focus is on keeping them happy, engaged, and rewarded and that’s likely to be through gamification I see this being more and more integrated in the future ”
“I’d like to make STRONG and Pilates more mainstream. We want to get people who never thought they’d try a Reformer to feel comfortable coming in [to a class]”
In addition to its innovative Pilates offerings, STRONG Pilates has introduced a holistic wellness component with the launch of STRONG Recovery studios These recovery centres are attached to existing locations, offering members recovery protocols like hot and cold therapy following their workouts “They can finish a strong workout and do a quick half-hour recovery session all at the same time It’s already proving to be a popular add on,” says Ramsey
As STRONG Pilates celebrates its fifth year, Ramsey sees significant opportunities ahead “I’d like to make STRONG and Pilates more mainstream. We want to get people who never thought they’d try a Reformer to feel comfortable coming in ”
With plans to maintain and grow its presence in Australia while expanding into new international markets, STRONG Pilates continues to innovate. “Our goal is to keep members for at least 35 years, we’re all about longevity,” Ramsey emphasises
In a sector that has long been synonymous with flow and flexibility, STRONG Pilates is one of the disruptive forces reshaping the Pilates industry, one Rowformer at a time
Michael Ramsey and Mark Armstrong, co-founders of STRONG Pilates, launched the brand in 2019
Holistic Wellness with Strong Recovery
The Future of STRONG Pilates
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 After Hip Arthroscopy for Treatment of Femoroacetabular Impingement Syndrome
In 2019, The Journal of Hip Preservation Surgery published a study suggesting that Pilates may be a reasonable tool for rehabilitation, and a source of alternative physical activity for patients who are unable to return to other sports or activities after arthroscopic hip surgery Femoroacetabular impingement syndrome (FAIS) is a disorder of the hip that likely develops as a combination of genetic, developmental and activity-related factors (Zadpoor 2015) FAIS is often seen in adults who as adolescents participated in sports that require repetitive hip hyperflexion and rotational loading; such as hockey, soccer, and dance (Zapdoor 2015; Scott et al. 2021). The ability to return to sport or activity after surgery for FAIS has become an area of high interest due to the increasing prevalence of this syndrome
The study followed 25 female patients with an average age of 38 undergoing arthroscopy for FAIS Prior to the onset of pain, all of the patients in the study practiced Pilates regularly However preoperatively, only 2 of 22 (9%) patients were able to continue their regular Pilates program due to hip pain, while 9 decreased their participation (40%) and 11 had discontinued Pilates altogether (50%) Post-operatively, a total of 17 of the 25 patients (77%) returned to Pilates after an average timeframe of 7 months The majority of these patients (94%) returned at the same or an increased level following surgery as compared with pre-injury levels
The authors concluded that arthroscopic treatment of FAIS in Pilates participants resulted in significant improvements in hip function and high rates of satisfaction Although it seems that this study’s aim was mostly to show the success of the FAIS surgery rather than specific benefits of Pilates, the results do support the idea that Pilates may be a reasonable tool for rehabilitation and a source of alternative physical activity for these patients
Reference:
Keating T C , J Chahla, E C Beck, A J Riff, I M Clapp, K Jan, S J Nho 2019 “Return to Pilates following hip arthroscopy for treatment of femoroacetabular impingement syndrome” Journal of Hip Preservation Surgery 0(0): 1–7.
Samantha Wood, MPT, MBA, NPCT, RYT, is a licensed physical therapist, a National Pilates Certified Teacher (NPCT), a Yoga Alliance–certified teacher, and an associate faculty member for BASI Pilates She created and teaches three advanced education courses for BASI Pilates: Pilates for Injuries & Pathologies- Parts 1 and 2 (for Pilates teachers) and Pilates: Integration into Therapeutic Practice (for rehab professionals). Pilates for Injuries & Pathologies Part 2: Chronic Pain Syndromes and Neurological Conditions is a brand new course that will debut in 2025 in Tokyo and London.
Context of the practitioner
Demystifying Labral Tears
UNDERSTANDING LABRAL TEARS, MOVEMENT MODIFICATIONS, AND STRENGTH-BUILDING STRATEG FOR BETTER CLIENT SUPPORT
by Cody Jussell
I vividly remember my first class when, upon asking about an injuries, someone raised their hand and mentioned they had labral tear in their hip
*googles labral tear**
I had no idea what a labrum was, how it gets torn, how to mo movements for it, much less how to help someone who has was not at all confident that I wouldn’t hurt them in class so I basically just avoided movements that loaded the hip and to them to avoid any discomfort they felt
While this isn’t wrong, we can do better for our clients when we feel confident we understand some basic information So let’s break down the anatomy of a labral tear, contraindications (if there are any), and how we can not only help our clients modify for sensitive positions but how we can help them gain the strength to support their joint so they can continue to do the meaningful activities in their life.
Anatomy and Biomechanics
The acetabular labrum is a non continuous fibrocartilaginous ring that surrounds the hip socket (acetabulum) Inferiorly, the incomplete ends of the labrum are joined by the transverse acetabular ligament crossing the acetabular notch where the soft tissue structures form a foramen (opening) where nerves and blood vessels pass through to supply the intraarticular structures of the hip (Standring, 2016) The labrum is pyramidal, arising from the rim of the hip socket like a mountain Its base is continuous with adjacent cartilaginous structures and as it tapers to a thin peak it extends beyond the rim of the acetabulum, functionally extending the depth of the hip socket by 33% contributing to the inherent stability of the hip joint and contributing to the dissipation of large forces encountered during activities like running and jumping (Bowman et al , 2010) The labrum, along with the acetabulum, cover nearly half of the femoral head (Grant et al , 2012) In addition to extending the physical depth of the acetabulum the labrum provides a seal for interstitial fluid inside the joint This seal allows increased hydrostatic fluid pressure which allows the fluid to continue to provide nutrients to the intra articular cartilage (Bowman et al 2010, Grant et al 2012)
The collagen fibers of the labrum are oriented differently on the anterior portion of the labrum than on the posterior portion The collagen fibers on the front are arranged parallel to the bony edge
of the acetabulum making them more susceptible to shear forces as opposed to the fibers on the back portion of the labrum, which are arranged perpendicular to the acetabulum making the labral attachment more resistant to shear forces (Grant et al , 2012)
The bottom line: The structure and function of the labrum dissipate high ground reaction forces from common activities as well as provide a stable yet elastic articulation at the femoral acetabular joint. In layman’s terms when we hit the ground at force the labrum takes some of the load off of the articulating cartilage in the hip socket
Labral Tears
A labral tear can occur as a result of femoral acetabular impingement (FAI), hip dysplasia, traumatic injury, repetitive use, or as a part of natural age-related changes to the joint structure. However, a torn labrum may not be the source of a painful hip even though the labrum is highly innervated (Berthelot et al 2023) In a 2018 systematic review of the current literature, Heerey et al. found that labral tears are present in 42-54% of asymptomatic individuals and cartilage damage was present in 1217% of individuals Heeley et al also found that 67% of symptomatic individuals did have a labral tear upon imaging where symptomatic individuals tend to be older and have additional degenerative changes to the joint structure Tears can occur anywhere in the labrum, however, most tears occur in the anterior portion where the collagen fibers run parallel to the bony attachment at the acetabulum rather than perpendicular. So imagine if we draw an imaginary line from the center of the kneecap all the way up to where the thigh meets the pelvis we would then land on that anterior space The perpendicular
attachment creates a stronger bond between the soft tissue and and acetabulum and is able to resist shear forces more effectively than the parallel orientation (Grant et al 2012)
It is theorized that when the labrum is torn, significant stability to the hip joint is lost potentially resulting in higher loads on joint structures like muscles, tendons, and ligaments (Makovich et al 2020) Symptoms can present in a wide range of structures from the joint itself to the surrounding musculature and even adjacent structures like the knee and there is some debate as to whether a torn labrum predisposes the individual to osteoarthritis (OA) (Makovich et al 2020) It seems that the most consistent observation of a torn labrum is the loss of the suction mechanism around the femoral head and resultant potential for partial loss of femoral stability (Makovich et al 2020) You may hear clients complain about pinching sensations when squatting below parallel or when doing high bar footwork, or pain around the entirety of the hip socket, or may even experience clicking or grinding when doing open chain leg exercises like the abdominal series on the mat However, keep in mind that each client can have different sensations in the hip that may or may not relate to a labral tear.
Suitable Movement Modifications
The good news is that there are no big no no’s when working with labral tears and there are no specific contraindications Rather than thinking of movements to avoid with this population, we want to think about modifying positions that are particularly problematic for the body in front of you. These may be different for different people But a good rule of thumb is to either reduce the ROM (make the movement smaller until tolerable) and/or shorten the lever e g bend the leg
So, now that we know a thing or two about labral tears, what do we as movement professionals do with this population? Good question! Conservative management (exercise) and patient education is the first option that is generally presented to people who are symptomatic and show a labral tear upon imaging without the presence of advanced OA (Makovich et al. 2020).
Movement prescription should modify for sensitive positions temporarily while load tolerance is built over time (Makovich et al 2020). An exercise program, like Pilates, should focus on building hip musculature and dynamic balance (Freke et al , 2016) For Pilates instructors load management and progressively loading hip musculature might look like initially doing footwork on tolerable loads and ranges of motion (deep flexion and internal rotation could produce painful sensations and we could modify footbar height to modify for this sensitive position), progressing to supported two-footed squatting or squatting to the reformer bed or short box, eventually progressing to a single leg unsupported squat This progression could happen over weeks or even months to years with lots of progressive steps in between The exact exercises aren't as important as load management (we must progress load to see strength gains) and modification for sensitive positions Success of conservative management is dependent on lots of different factors like age, underlying tissue and metabolic health, as well as adherence to the exercise program
Understanding what the client’s goals are and consistently moving them towards those goals will help develop a therapeutic alliance
with your client and keep them coming back to your sessions even after their hip pain has subsided A labral tear is nothing to be afraid of and Pilates can help your client create a different relationship with their pain and understanding of how the surrounding musculature can help support the damaged tissue
So, go forth and help those folks let go of their fear and get back to doing what they love!
References listed at the end of the Journal
Anatomy of Pilates helps Pilates instructors feel more confident teaching people with pain and injury through anatomy and postrehab courses, workshops, and 1:1 coaching.
Image 1: Lewis CL, Sahrmann SA. Acetabular labral tears. Phys Ther. 2006 Jan;86(1):110-21. doi: 10.1093/ptj/86.1.110. PMID: 16386066. Image 2: https://www.kcoi.com/labral-tear-and-how-is-it-treated/
Have yo Inside F
HEAR THE STORY OF P FLOW INSTRUCTOR AU
by Audrey L Ng
On 18 November 2022 wh I came across a reel of Re performing a style of vinya Flow Yoga A fusion of m the beat of inspiring mode sparking my interest watc emotion with movement to the song From that mome heartfelt connection of mo learn more
As a child I participated in callisthenics, eventually be rhythmic gymnastics I fou movement with flexibility, enjoy discovering new ap offer unique and positive m reminded me of my childh becoming a physiotherapi Polestar educator, special
Inside Flow was created in @insideyogaofficial as an with music as the driving f yoga, dance and tai chi or December 2022 and Janu Rebecca’s social media fo find a class near me As it t Asia and parts of Europe, and Australia and at the ti Perth.In June 2023, I emb Training course with Rebe that if wanted to share the community here Since the Global Summit in Bali and Kuala Lumpur with Young sessions with teachers fro flow Gold Instructor with o class each month and hav
Pilates, like traditional yoga is an ideal foundational practice for Inside Flow, teaching alignment, guiding awareness of breath, on the road to achieving control and strength within functional movement Pilates has been an avenue of access for many of my rehabilitation clients to be able to experience movement in a ‘safe’, supervised and controlled way, with the use of Pilates apparatus providing assistance As a movement facilitator, the Pilates studio can sometimes feel constrained when challenging a client’s capacity to participate in a less structured or ‘controlled’ environment, for fluidity, ease and enjoyment of functional movement
The use of music in Inside Flow highlights the concept of ‘Spanda’ in yoga, the Sanskrit term for pulsation or vibration which gives energy or movement for life Inside Flow music choice uses an 8 count, the 1, 2, 3, 4 indicating expansion, or inhalation and the 5, 6, 7, 8, contraction, or exhalation, which also informs the movement and transition between yoga asanas, or postures, on beat There is a unique balance between challenge and skill, finding ease with an element of novelty, affording participants freedom from distraction, allowing them to experience a Flow State during Inside Flow practice
In each one hour Inside Flow class, participants are led through a gradual vinyasa warm up, building up sequences comprising the Flow, to a graduated beat of modern or popular music Once the arrangement is complete, the main song is revealed with a perfectly choreographed Inside Flow routine The element of surprise and the use of music combined with exercise is a feature of Inside Flow, delivering a dopamine hit, along with a rush of ‘feel good’ endorphins and serotonin. The larger the class, the closer the mats and under the influence of swarm intelligence, another ‘happy hormone’ called oxytocin is released, fostering a sense of community and connection We like to call this the ‘Flow Glow’ which I found to be a profound and highly addictive experience first-hand! While in Flow, I am fully immersed in a moving meditation, it’s almost impossible for my mind to drift, my thoughts consumed with remembering the sequence, the intensity and direction of movement inspiring the need to breathe, and a feeling of complete joy, all on beat Inside Flow is my favourite avenue to access a conscious Flow State ✨
Inside Flow is enjoyable for both the participant and the teacher, although undergoing the instructor training process can be an arduous albeit fulfilling process Acquiring the skills of musicality, teaching, leading groups of 50 to 100 students in the practical exam, moving and cueing on beat, along with remembering the Flows and build up for each class is an accomplishment It has undoubtedly been the most challenging brain training and skill learning experience that I have undertaken, yet incredibly rewarding and so much FUN ��
The concept of Flow and smooth transition between Pilates exercises has been explored mostly on the mat with movement integration encompassing movements on apparatus. The integration of music and moving on beat though not so much, which could also prove to be more challenging Very few rest breaks are taken during an Inside Flow class, with 15 to 30 minute intervals of sustained, fluid movement, which I haven’t managed to recreate in the Pilates studio environment, not to mention a change of apparatus or spring tension in the studio disrupting the flow The Inside Flow sequence choreographed to the highlighted main song follows a particular rhythm, or beats per minute (bpm). With Pilates programming there may not be sufficient uniformity of
bpm, with some exercises requiring an accent, change of tempo or focus on control
When working with apparatus and height off the floor rather than bodyweight on a mat and music dictating pace, there is an element of compromised safety and risk In addition, some of the choreographed routines of Inside Flow are advanced and unsuited to my clients who undertake Pilates for rehabilitation Inside Flow is not taught as an alignment class, rather an opportunity to encourage healthy lifestyle through movement, challenging balance, coordination, memory of the movement sequence and most importantly, to have fun!
My Inside Flow journey has been rewarding for me both personally and professionally An Inside Flow class is an enjoyable way to exercise and practising my own Inside Flow routines is a form of HIIT training I love sharing this style of mindful movement in the safe and supportive environment of our studio at Performance Pilates & Physiotherapy, a crucial step in building confidence and assisting my physio clients to return to mainstream group fitness classes and yoga
With 12 certified @insideflow.global teachers currently listed on the official website, our local community is starting to grow Now that you have heard of Inside Flow and as a fellow movement enthusiast, I hope to have ignited your interest and curiosity to experience this uniquely joyful class.
Audrey is a physiotherapist with a holistic approach to movement, special interest in Women’s & Pelvic Health and treatment of the hip and pelvic girdle. She has been a Pilates teacher of 26 years and a member of Polestar Pilates' faculty
Photography @yongsubi
Best Practices for Pilates Teacher Training Programs
DISCOVER THE IMPORTANT FACTORS TO CONSIDER WHEN DEVELOPING YOUR OWN PILATES TEACHER TRAINING PROGRAM
By Anita Horry
The Pilates method is widely respected for its holistic approach to physical fitness However, the lack of universal regulation in Pilates teacher training programs creates ambiguity for aspiring instructors Throughout my two decades in the industry, I’ve identified gaps in the programs I completed, particularly the lack of emphasis on soft skills and the integration of exercises across different apparatuses In this article I share the things you need to consider when developing a robust teacher training program
So if I was developing a Teacher Training Program where would I start
A Comprehensive Pilates teacher training program should offer a thorough understanding of the method, including its history and lineage Research supports that holistic and integrative learning
approaches result in better retention and application of knowledge
You could structure the program in one of the following ways: Comprehensive Training: This method connects all Pilates apparatuses into a cohesive system For example, if a student struggles with the Teaser on the Reformer, guiding them to the Cadillac or Wunda Chair can help to address specific weaknesses This approach emphasises how equipment interrelates and helps students progress clients efficiently
Block Format Training: ‘In a Block Format style of training, we begin by learning all exercises on one piece of equipment before moving onto another While this approach focuses on examining one piece of equipment at a time, it risks fragmenting the learning experience if not integrated into the broader system
Online Training: While online Pilates certifications are popular, they often miss the critical hands-on experience that in-person training offers In-person tutorials provide immediate feedback and allow you to feel the exercises in your body, which is essential for mastering effective cueing and technique This tactile learning is key to truly understanding and teaching the Pilates method
Here’s a guide to the required hours to complete a well-rounded Pilates teacher training program:
Tutorials: The industry standard, set by leading Pilates training providers, requires a minimum of 150 hours of in-person instruction focused on anatomy, technique, cueing, and modifications.
Personal Practice: Minimum 125 hours to reinforce techniques learned during tutorials
Pilates Teaching: Minimum 150 hours of supervised teaching
Observation: Minimum of 100 hours spent observing experienced instructors
Assisting in a Studio: 50-75 hours gaining hands-on experience with clients
Research supports that students who spend significant time in supervised, hands-on environments are better prepared for professional practice A study in the Journal of Physical Therapy Education concludes that students who spend more time in hands-on environments are better prepared for professional practice Practical learning in clinical settings improves their confidence effectively
3. Curriculum Development: Let’s Reflect on the Content and Structure
A comprehensive course should cover all aspects of Pilates instruction:
Apparatus and System-Based Teaching: Teach all equipment as an interconnected system to ensure that instructors can adapt exercises across different apparatuses while maintaining the same focus and objective By moving between apparatuses with similar movement objectives, clients can gradually progress and eventually execute the originally challenging exercise with improved form and confidence
Anatomy and Pathology: Include general and functional anatomy, covering specific conditions like spinal pathologies, joint replacements, and osteoporosis as well as understanding how to perform a postural analysis
Programming and Progressions: Teach how to create progressions tailored to individual clients.
Cueing and Modifications: Emphasise clear communication and modifications for various skill levels
Pre-screening Clients: Where possible instructors should be trained to assess clients' physical conditions, limitations, and goals to ensure exercises are safe, personalized, and appropriate, fostering injury prevention, progress, and client trust
Incorporating soft skills training is also crucial The World Economic Forum’s Future of Jobs Report 2020 highlights that skills like active learning, resilience, stress tolerance and flexibility are becoming increasingly important across industries, including health and fitness
2. Hours of Training: What Makes a Robust Program?
In my experience, weekend modules allow for gradual learning but can extend the training period Intensive formats, where students focus entirely on training over a shorter time frame, are more demanding but often result in deeper retention of the method However, this requires students to be physically and mentally prepared for the intensity Be mindful that online programs, while convenient, can leave students feeling unsupported due to the lack of hands-on guidance and real-time feedback
5. Now Ask Yourself: Have you got the necessary skills to Teach?
Reflect on your professional journey before launching your training program:
Experience: How long have you been teaching Pilates? What qualifications do you have? Which mentors have influenced your teaching style?
Competency: Assess your skills and determine if you’re ready to mentor others
Have you had experience mentoring others to date? Could you start mentoring others and gain their feedback on your style before developing a training program?
My journey includes training under a number of renowned mentors but the biggest influence was from the late Bob Liekens and Pilates elder Lolita San Miguel, equipping me with the expertise needed to develop and lead a successful teacher training program
6. Let’s Identify Your Motivation for Offering Teacher Training
It’s also important to consider why you want to offer teacher training. Is it to elevate the standard of Pilates teaching in your community, or to share your unique generation of instructors? Your moti and structure of your program
Consider the logistics of your progra
Location: Will you host the training space? Factor in studio usage fees a renting
Fees: Calculate fees based on the overhead, and market rates In Brisb costs range from AUD 5,000 to AUD comprehensiveness
7. Are You Physically Equipped to Host the Training? 8. How Do We Ensure Quality and Legitimacy?
Accreditation is also important to co credibility and ensures that your trai standards In the USA, the National P (NPCP), formerly linked with the PMA and sets rigorous national standards Alliance Australasia (PAA) accredits qualifications recognized under the Framework, with courses listed on th Vocational Education and Training I Institute for the Management of Spo (CIMPSA) and Europe has the Europ Association (EHFA) to set a standard which broadly fall under the fitness i these accrediting bodies can provid prospective students
Before launching your program, consult a business attorney to ensure everything is legally sound Protect yourself from potential issues related to intellectual property and educational materials.
Ultimately, creating a successful Pilates teacher training program requires more than technical knowledge It involves a deep commitment to the Pilates method, a strong understanding of anatomy and teaching principles, and the ability to mentor others
References can be found at the end of The Pilates Journal.
Anita Horry is a classical Pilates teacher with over 20 years of experience, known for adapting Pilates to meet a wide range of client needs from paraplegics to Olympic athletes As the creator of her own Pilates certification program and a business coach for Pilates professionals, she combines expertise in the classical method with a nuanced understanding of business strategy With a background in accountancy and specializations in osteo therapy, Anita brings a holistic approach to both teaching and running a successful Pilates studio.
If you’d like to find a blueprint for your Teacher Training program contact Anita here.
Thrive in the face of challenge
THE PROFESSIONAL AND PERSONAL GAIN FROM UPSKILLING.
by Cecily Hemphill NPT Faculty Eductor and Assessor
The Pilates industry It is a rapidly growing business with studios and teachers multiplying by the day More options, more variation and more exposure for the consumer, but from the inside – what does this look like for the teachers?
In any career path, we must weigh up the personal and professional growth that can be gained from investing in continued education. What skills do I need to thrive in my work and within my everyday life? Relevancy is one of the key principles in adult learning and its power shouldn’t be underestimated
The Diploma of Professional Pilates Instruction (10838NAT) with National Pilates Training (RTO 21719) is a comprehensive Pilates Teacher Training course that provides students with so much more than the skills needed to teach in both a group and studio setting. The life skills that are gained within the content of this course provide students with an opportunity to thrive, develop problem-solving tactics and equip teachers to tackle challenges head-on
- Deepening your understanding of the human body and the lowrisk conditions people are living with = increases empathy
- Build confidence in your ability to adapt to the person/situation in front of you = improves adaptability.
- Look right into the face of challenge and knowing you have the problem-solving and critical thinking skills to deal with it = builds resilience
These are just a few of the many transferrable skills you will gain while studying and training for the Diploma with NPT You will also thrive in everyday life Upskilling to the Diploma qualification with NPT will increase your employment opportunities, providing you with the opportunity to be employed in varied settings, increasing your yearly income with clients paying a higher rate for Pilates sessions in a fully equipped Pilates studio Upskilling to the Diploma with NPT will increase and broaden your skill set to a full scope of practise enabling you to work with and be equipped to work with a broader range of people servicing and helping more people Say goodbye to “fake it ‘til you make it!”
You will personally develop, with an emphasis on self-mastery , and you will be put to the test to learn and self-master new repertoire on the Cadillac, Wunda Chair & Barrels, broadening your understanding of the Pilates method, clinical application and how different bodies respond to different pieces of apparatus and why Challenging your problem-solving skills and critical thinking skills
All of the above challenges you will face with the Diploma study and training with NPT will enhance your experience as a professional Pilates instructor and increase your opportunity to stretch yourself beyond teaching back-to-back group classes Whether you’re looking for a change in environment, an increase of challenge professionally or simply looking to learn more about the human body and the Pilates Method, engaging in NPT’s Diploma of Professional Pilates Instruction (10838NAT) will provide you with a range of skills and stimulate your teaching journey so you can choose the direction that feels right
Whether that be taking on regular 1:1 clients or running your own business, the opportunities are endless when you give yourself the chance to continue to learn, grow & therefore thrive when you face challenges
Find out more about upskilling today, head straight to the NPT website
Book a call today with our Director of Training Katrina Edwards
Proudly Sponsored by
Knee-Friendly Pilates: Transformative Exercises for Joint Health
DISCOVER EXERCISES THAT ARE SAFE FOR YOUR CLIENTS’ KNEES USING THE STABILITY BALL
by Lana de Wit
How often do you use the Stability Ball with your clients? Do you utilise it enough? Could you do more? We speak with Pilates Professional Lana de Wit from Laros Pilates about how she gets the most from exercises with the Stability Ball
-------------
I’ve always loved activities that challenge balance and control, like rollerblading and ice skating When I first tried Pilates, I was captivated by how the trainer used the Stability Ball to make the class both challenging and addictive That experience inspired me to master the ball, integrating it with Pilates, Personal Training, and Functional Range Conditioning (FRC), and applying it to my work with clients
In this article, I’ve focused on Stability Ball exercises that use optimal muscle engagement and improved biomechanics We need to ensure that we have a balanced activation of the quadriceps, hamstrings, glutes and core leading to more effective strength development around the knee joints By using efficient movement patterns, we will also reduce undue stress on the knees and joining surrounding structures "Prevention is better than cure" and we can improve the way we perform these exercises by focusing on technique correction when guiding our clients to prevent degenerate conditions
I’ve chosen several positions to promote comprehensive muscle engagement We all know that lying down (supine) allows for controlled movements without the impact of gravity, while seated exercises focus on isolating without the influence of body weight Initially using lying down and seated exercises minimises the load on the knee joints making it more suitable for individuals with pain or arthritis These “controlled positions” allow for precision
Standing exercises mimic everyday activities and sports where endurance is needed to support the knees during weight-bearing activities. Enhancing proprioception and balance is crucial for preventing falls and knee injuries
Standing also improves the body’s ability to sense its position in space therefore should only be applied to those who are ready to advance. So, let’s walk through some of my favourites.
Setup:
Lie on your back on a mat with your arms by your sides, palms facing down
Place your feet on top of a stability ball Your legs should be bent at the knees, and the ball should be close enough that your knees are at a 90-degree angle
Starting Position:
Your feet should be on the ball with ankles plantar flexed, your pelvis tilted posteriorly
Performing:
Press through your heels down into the ball and lift your hips towards the ceiling, only raising them halfway up Your glutes should be engaged, and you should feel tension in your hamstrings
Hold this position for 10 counts, maintaining the engagement in your glutes and hamstrings
Perform 3 Repetitions (holds while lifted) Aim for 2 - 3 Sets
Slowly lower your hips back down towards the mat, keeping control and avoiding any jerky movements
Make sure you keep the ball from being pressed forward
Breathing:
Exhale as you lift your hips up
Inhale to pause
Breathe normally to CONTRACT for 10 counts
Exhale as you lower your hips
Setup:
Lie on your back on a mat with your arms by your sides, palms facing down
Place your feet on top of a stability ball Your legs should be bent at the knees, and the ball should be close enough that your knees are at a 90-degree angle.
Starting Position:
Your feet should be on the ball with ankles plantarflexed, your pelvis tilted posteriorly
Performing:
Press down through the soles of feet into the ball and lift your hips towards the ceiling, only raising them halfway up Your glutes should be engaged, and you should feel tension in your hamstrings
Press the ball out till the knees are almost straight and then pull the ball back to the start position with control
Complete 8 - 10 Repetitions. Aim for 2-3 sets, taking a short break between sets if needed
Slowly lower your hips back down towards the mat, keeping control and avoiding any jerky movements
Make sure you keep the ball from being pressed forward.
Breathing:
Exhale as you lift your hips up
Inhale to pause
Exhale to press out
Inhale to pull in
Exhale as you lower your hips
3.
Setup:
Sit on a stability ball with your feet flat on the floor, hip-width apart Your knees should be bent at a 90-degree angle Your hips 90-degrees to the knees
Maintaining length through the Spine
Place one hand on the ball for stability
Starting Position:
Sitting inclined forward on the ball with your shoulders square and your gaze forward
Keep your feet firmly planted on the floor
Performing the Half Squat:
Slowly stand up from the ball by pushing through your heels and engaging your quadriceps, hamstrings, and glutes
Maintain the inclined Spine position, make sure you engage your core
Lift your hips until you are in a half squat position, with your knees bent at about 135 degrees
Use your hand on the ball for balance and support
Hold the position for 5 counts. Perform 10 - 15 Repetitions. Aim for 2 - 3 Sets
Returning to the Starting Position:
Slowly lower your hips back down to sit on the ball, maintaining control and keeping your movements smooth
Breathing:
Inhale to prepare; Exhale as you stand up to the half squat position; Breathe normally; Exhale to sit with control.
4. Sit-to-Half-Squat Single Leg Seated on the Stability Ball
Setup:
Sit on a stability ball with your one foot other knee bent back next to the ball
Your “working” knee should be bent at hip 90-degrees to the knee
Maintaining length through the Spine
Place one hand on the ball for stability
Starting Position:
Sitting inclined forward on the ball with and your gaze forward
Performing the Half Squat:
Slowly stand up from the ball driving the ground engaging your quadriceps, hamstr CORE
Maintain the inclined Spine position
Lift your hips until you are in a half squa supporting hip facing straight forward
The working single leg maintains the alig second toe
Use your hand on the ball for balance a Hold the position for 5 counts
Slowly lower your hips back down to sit control and keeping your movements smo
Then do the next repetitions with the ho
Perform 5 repetitions aiming for 2 sets after the first set
Breathing:
Inhale to prepare; Exhale as you stand up to the half squat position; Breathe normally; Exhale to sit with control
Setup:
Place a stability ball on the floor and position yourself face down over the ball
Your hips should be resting on the ball, and your upper body should be supported by your hands on the floor
Your legs should be extended straight behind you, with your toes touching the ground
Starting Position:
Core engagement is paramount
Keep your head in a neutral position, looking down at the floor
Ensure your pelvic is posteriorly tilted and “square” to the ball
Performing the Hip Extension Circles:
Slowly lift one leg straight up towards the ceiling, keeping it extended and your toes pointed Avoid bending the knee
Lift your leg until it is in line with your body and continue to “draw” circles the size of a soccer ball without compromising your pelvis position
As you circle an emphasis must be on the SPEED staying the same without the ball moving 10 Repetitions each leg (remembering to change direction) Stay on the same side then adjust to the other side
Returning to the Starting Position:
Slowly lower your leg back down to the starting position, maintaining control and avoiding any jerky movements
Repeat the movement with the other leg
Breathing:
Inhale as you lower your leg; Breathe normally to circle; Exhale as you lift your leg.
Lana de Wit is a Pilates instructor and educator with 17 years of experience. After earning her Master’s in Health and Welfare Management, she completed her Pilates certification in Cape Town, South Africa, and expanded her training with STOTT and PEAK PILATES in the USA. Lana has lectured internationally, specializing in core strength using the Stability Ball. She recently became a Functional Range Conditioning Mobility Specialist. Passionate about helping others, Lana focuses on improving movement and achieving optimal health.
Learn more with Lana:
You can see more of Lana’s ideas at this link here
5. Hip Extension Circles Lying Over the Stability Ball
Setting up a studio from scratch
LESSONS LEARNED FROM CLOSING AN EXISTING SUCCESSFUL PILATES STUDIO AND OPENING A NEW ONE ACROSS THE COUNTRY FROM SCRATCH
by Ash Berry and Rob Carruthers
With a combined two decades in the Pilates industry, Ash and Rob believed they understood what it took to run a successful studio With Rob’s experience managing busy reformer studios in London and Melbourne and Ash’s decade in dance, they seized the opportunity in 2017 to transform the iconic Balance & Control studio in Richmond, Melbourne, Australia into their own venture, Movementality Their journey was filled with excitement and hard lessons, ultimately leading to a strong brand and a close-knit community
After seven successful years, they decided to relocate to Perth for better work-life balance and family support. Starting anew in a city with no clients or established network presented fresh challenges that required a new mindset Through their experiences, Ash and Rob learned valuable lessons about launching and sustaining a Pilates studio. Here, they share those insights to help others, whether you’re starting from scratch or stepping into an existing space
Lesson One - Know how you want to leave before you start
It might sound odd, but thinking about your exit from the start is crucial. When we opened Movementality in Melbourne, we didn’t have an exit plan, which made closing down much harder than it needed to be When choosing a space, we learned that it’s not just about the initial setup but also the cost and hassle of leaving it when the time comes. For example, make-good clauses in leases can be tricky, and without clear terms, landlords may make unreasonable demands – a lesson we learned the hard way This time around, we factored that in and chose a space that required minimal fit-out, knowing that it would make leaving easier later. It’s vital to get solid legal advice upfront, so you’re prepared for both starting and exiting smoothly
Another thing to note is that selling owner-operated businesses like ours that focus on small group sessions can be challenging We learned important lessons when considering closure versus
Movement of the person in the context of a movement studio and how that movement tra contexts I would consider are:
Acute rehabilitation - Defined by specific protocols for injury and in selling First, it’s crucial to establish a recognisable brand separate from the owner’s identity Additionally, the business should be easily replicable, have strong membership potential, and offer unique services that aren't easily copied These factors can significantly influence a potential buyer’s interest While remaining actively involved allows us to control our schedules and content quality, it also limits the business's continuity unless we bring someone in with the explicit goal of taking over in the future
Commercial leases can make or break your studio Before signing, it’s important to understand key elements like rent-free periods, options to extend, and the terms for breaking the lease. For instance, a common expectation is that for each year of the lease, you should negotiate a month of rent-free time, which helps during the early setup phase Another point is bank guarantees, where landlords require a large sum of money to be held through a bank as security, often for months after the lease ends We experienced this in Melbourne, where they required an indefinite end date, meaning they could hold on to it as long as they see fit. The second time around, we made sure our lease specified a shorter period of 6 months after the lease ends Always remember that you can negotiate these terms; landlords want good tenants who are happy, so don’t be afraid to push for things that will benefit your business. And again, ensure you seek legal advise before signing anything
Financial planning is the backbone of any business You need two main budgets one for the setup phase and one for daily operations The setup phase includes fit-out costs, equipment, marketing, and lease establishment. This is where many businesses overspend, so knowing how much capital you need is essential Once your doors are open, you must also account for ongoing costs like accounting fees, insurance, and staff wages. We recommend having enough funds to cover at least three months of expenses with zero clients to ensure stability during the startup phase If you don’t need it, then hold that same 3 months income as a ‘Rainy Day’ fund rather than spending it on other things. As you grow, you’ll need to understand how many weekly visits make the business financially viable and plan your personal and business expenses accordingly This financial clarity keeps you on track, even when business fluctuates
Designing your studio space is exciting, but it’s important not to overextend yourself financially. It’s tempting to go all out on a fitout, especially with the rise of beautifully designed Pilates studios on social media, but starting small and expanding as you grow is often wiser In our Melbourne studio, we invested heavily in equipment upfront, which took a long time to pay off. This time, we’ve taken a more cautious approach, starting with just one of each key piece of equipment and opting for Australianmade options We’re focusing on building the studio’s financial health before expanding. Remember, a simple, well-designed space can still create a welcoming atmosphere for clients, without breaking the bank
Effective marketing starts with knowing your audience Your ‘avatar’ the type of client you want to attract should shape your entire strategy For example, our core clients are semiretired, 50-60-year-olds looking to maintain their movement as they age. We know they’re more likely to use Facebook, read newspapers, and listen to certain radio stations, so we focus our marketing efforts there We’ve also found that business-tobusiness networking (B2B) is invaluable Partnering with local businesses to host workshops or share referrals can boost your visibility Marketing is a long game building a loyal community through consistent messaging and targeted strategies is more effective than flashy campaigns that don’t speak to your audience.
- Have clear goals, but be patient
Starting a business from scratch is a slow process, so it’s important to set realistic goals and timelines Unlike our first studio, where we took over an existing client base, starting fresh in Perth meant building a community from the ground up We set weekly visit goals and tracked which marketing strategies worked, adjusting as needed It’s essential to understand that success isn’t immediate many businesses take 1-3 years to become consistently profitable (depending on debt levels). The upside is that when you’re building something from scratch, you have full control over your business You can shape it to fit your lifestyle and vision, but it takes time and patience to see the results
At the time of writing, Ash and Rob are currently in the second month of their new Pilates studio being opened in Perth. They arrived in June 2024 and it took them three months to find a suitable tenancy at Beaufort Street, Mount Lawley in Western Australia Ash is now 39 weeks pregnant with baby number 2 and is not currently teaching, leaving Rob to run this one-man show. They are both excited about this re-iteration of Movementality in Perth.
Lesson Two - Understand your lease
Lesson Three - Know your numbers
Lesson Four - The fit-out process
Lesson Five - Marketing something new
Lesson Six
22-23 FEBRUARY 2025
SYDNEY
Instructor Spotlight: Zola Williams
WE SPEAK WITH PILATES INSTRUCTOR ZOLA WILLIAMS ABOUT HER PILATES CAREER AND HER TEACHING FOCUS
Tell us a little about yourself and your Pilates background?
My name is Zola Williams and I live in Los Angeles, California I got my Pilates comprehensive and Mat certification in 2013 from the Equinox Pilates Training Institute I currently teach at Club Pilates in Marina del Rey I have a dance background which really has helped me with my understanding of the body, how it moves, and how to get other people to also understand their own bodies. Having faced multiple injuries from my years of dancing, I’ve seen how Pilates has changed and helped my body and I want everyone to be able to experience the same joy that I do
How did you discover Pilates?
I heard about Pilates in college as a dance major, but never took the course. After moving to Las Vegas to perform in The Lion King, I started doing Pilates, and fell in love with the way it strengthened my body
How do you keep learning? What inspires you in your work?
I continue to learn by taking workshops, watching videos, and continuing to practice with amazing teachers that inspire me. Pilates is so prevalent in social media now that it’s very easy to be inspired by others sharing the practice of Pilates with the world
The best advice you were ever given as a teacher…
Teach the body in front of you!
Is there something you try and instil in each of your clients?
I try to make it clear that if you’re only doing Pilates to be skinny, or to look a certain way, you’re doing it for the wrong reasons
What’s your favourite piece of equipment to use with clients in studio and why?
I love the Cadillac because I can seamlessly integrate the mat work and the Cadillac exercises
How do you stay motivated?
Right now, my 15 month old baby girl keeps me motivated in every way!
What makes you laugh the most?
I laugh a lot and I tend to laugh the most when I am with my family
What's your favourite way to spend a day off?
As long as I’m with my family, including the dog, it doesn’t matter what we do
How many pairs of grip socks do you own?
I have at least 10 pairs of grip socks, but I love a classical studio that prefers bare feet!
The best Pilates course you ever did was
I’ve taken a couple of workshops with Mari Winsor and I felt so grateful to be in her presence.
Does your family ‘really know’ what’s involved in your job
Most of my family would not know what my job entails
Photography Leighanna Kennett
Upcoming courses
BASIAUSTRALIA
Comprehensive Teacher Training Course – Perth – Rig Pilates – 13 Sept-8 Dec
Mat and Reformer Mat program
Find out more basipilates com au/education/
BRISBANE @ BASI Pilates Academy Australia
Comprehensive Global Mat & Reformer Matwork Prgrams
Intensive Cadillac, Chair and Barrels (50hrs): Nov 22, 23, 24, 29, 30, Dec 01, 07,08 14,15
Contact Blue Sky Pilates here
THEBODYLINEMETHOD
The Bodyline Method is a contemporary approach to teaching pilates using the traditional repertoire and principles developed by Joseph Pilates as well as new exercises that fill in the gaps in Joe’s method The Bodyline Method is for pilates professionals who are newly trained or fully certified
Workshops are available in person livestream and On Demand In Person Workshops- 10 hours
What is the Bodyline Method?- 1 hour
How to fuse modern and traditional work without losing the essence of Joe’s principles
How To Train Your Eye- 2 ½ hours
Maria will show footage of clients at Bodyline that will zoom in and out on alignment and form You will watch clips and “train your eye” discovering which client is right or wrong” We will then train your eye” in person watching the bodies in front of you
Theme and Variations- 3 hours
Advanced exercises will be broken down into progressions that become appropriate foclients of all levels Students get to experience hands on instruction and learn advanced traditional or athletic exercises
How to Teach Group Sessions-2 hours
All students will participate in and observe theme based groups Topics include athletic workouts, flexion free workouts, jumpboard workouts, advanced tradtional workouts Workout theme determined by students Lecture- 90 mins
Two topics 45 mins each
Pre Natal Pilates, How to use the Jumpboard, Pilates for Men, Pilates for Seniors, How to Train Multilevel Groups, What is Pilates, Pilates in the Age of Instagram, How to Cue
The Bodyline Method -10 hour in person workshop coming to
Abu Dhabi- December 6-7 2024 @pilatiq ae Dubai- December 8-9 2024 @mycorestudios Beverly Hills- February 1-2 2025 @bodylinela
Upcoming courses
PILATESITC
(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:
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:
Complete Matwork Series:
Intensive - Bronte Sydney - 31 Jan - 4 Feb 2025 2025 Courses starting Feb/March: Sydney, Melbourne, Adelaide, Perth, Brisbane, Canberra, May 2025 - Online (Global)
Intensive courses start in Newcastle – February and Noosa – May Satellite courses commencing with Sydney intake in February for Canberra, Tasmania and Darwin
Ultimate Reformer:
Intensive - Brookvale Sydney - 17-21 November 2024 2025 Course open for enrolments: Sydney, Melbourne, Adelaide, Perth, Canberra starting Feb/March 2025
Anatomy: Online (anytime)
For a complete list of courses see the Polestar website: https://www polestarpilates edu au/courses-ps/
Upcoming Continuing Education Courses include Online Masterclass series - available anytime, Reformer masterclass with Maddi Garlick showcases the Slings of the body Saturday 13 Dec 2hrs Available in person and online via ZOOM
For a complete list of courses see the Polestar website: www polestarpilates edu au/pilates-continuing-education/
NATIONALPILATESTRAINING
National Pilates Training (21719) offers the following government-accredited skill sets and qualifications
Groupfit professional pilates Instruction pathway
Professional Pilates matwork Instruction pathway
Professional Pilates Reformer Instruction pathwa
Diploma of Professional Pilates Instruction (10838NAT)
Advanced Diploma of the Pilates Method (10839NAT)
Our government-accredited courses are available ‘In person’ - Melbourne, Sydney, Brisbane, Canberra, Central Coast or Online only’ – global - anywhere and anytime
Our 2025 applications are open now for Diploma, Matwork pathway, Reformer pathway Mat and Reformer – bundle package in the following NPT locations:
- Melbourne, -February 2025 – in person
- Sydney – February and March 2025
-Canberra- March 2025
- Brisbane – March 2025
- Online only – anywhere, anytime in Australia and world- wide
Our applications are open now for Advanced Diploma for 2025
National Pilates Training has courses starting each month, in person, in a location near you and all courses are available ‘online only’ wherever you are when you choose to start Find out more www nationalpilates com au/ and book a phone chat with Director of Training Katrina Edwards –katrina@nationalpilates com au
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/
DEMYSTIFYINGLABRALTEARS
Standring, S (2016) Gray's Anatomy: The Anatomical Basis of Clinical Practice Gray's Anatomy Series 41st edn : Elsevier Limited
1 Karl F Bowman Jr ; Jeremy Fox; Jon K Sekiya (2010) A Clinically Relevant Review of Hip Biomechanics , 26(8), 0–1129 doi:10 1016/j arthro 2010 01 027
Grant AD, Sala DA, Davidovitch RI The labrum: structure, function, and injury with femoro-acetabular impingement J Child Orthop 2012 Oct;6(5):357-72 doi: 10 1007/s11832-012-0431-1 Epub 2012 Sep 6 PMID: 24082951; PMCID: PMC3468736
1 Berthelot JM, Brulefert K, Arnolfo P, Le Goff B, Darrieutort-Laffite C Update on contribution of hip labral tears to hip pain: A narrative review Joint Bone Spine 2023 Jan;90(1):105465 doi: 10 1016/j jbspin 2022 105465 Epub 2022 Sep 20 PMID: 36150666
Heerey JJ, Kemp JL, Mosler AB, Jones DM, Pizzari T, Souza RB, Crossley KM What is the prevalence of imaging-defined intra-articular hip pathologies in people with and without pain? A systematic review and meta-analysis Br J Sports Med 2018 May;52(9):581-593 doi: 10 1136/bjsports-2017-098264 Epub 2018 Mar 14 PMID: 29540366
3 Makovitch Steven A ; Mills Catherine A ; Eng Christine (2020) Update on Evidence-Based Diagnosis and Treatment of Acetabular Labral Tears Current Physical Medicine and Rehabilitation Reports, 8(4), 342–353 doi:10 1007/s40141-020-00295-z
5
4 Freke MD, Kemp J, Svege I, Risberg MA, Semciw A, Crossley KM Physical impairments in symptomatic femoroacetabular impingement: a systematic review of the evidence Br J Sports Med 2016 Oct;50(19):1180 doi: 10 1136/bjsports-2016-096152 Epub 2016 Jun 14 Erratum in: Br J Sports Med 2019 Oct;53(20):e7 doi: 10 1136/bjsports-2016-096152corr1 PMID: 27301577
