pilates

Pilates & Co. Gold Coast Pilates Reformer Studio

Take Two Membership Sale

Made a New Year’s resolution to get fit? Just because you haven’t kicked into gear yet, doesn’t mean you still can’t. We’ve got a special membership offer just for the month of February. Don’t ditch your New Year’s resolutions. ‘Take two’ on the new year and get your membership in order, and we’ll give you two (2 weeks that is) free!

 

MEMBERSHIP OFFER

Sign up to any of our memberships (see below and on our pricing page) in February, and you will get:

  • 2 weeks free (the first and last week)

  • a Pilates and Co. tank (for the first 25 sign-ups)

 

ABOUT OUR CLASSES

Pilates & Co. is a boutique Pilates reformer studio, with ten reformer machines so when you do our standard group classes you get quality training and attention from our instructors. Our timetable has over 40 classes a week which are a mix of Pilates reformer at all levels (beginner and intermediate), MetCon, our own brand of Reformer HIIT and our Mums and Bubs classes.  We also have Small Group classes, as well as 0ne-on-one bookings available with Pilates instructors and an exercise physiologist.

 

HOW PILATES & CO. MEMBERSHIPS WORK

Memberships are the most cost-effective way to regularly attend our sessions. They can be tailored to suit how often you want to attend (from 1 to 4 sessions per week). Commit to a set amount of sessions per week – you choose how many. You can attend any group class on the timetable with these memberships.

Memberships can be set up online or over the phone using either your bank account details or credit card. Available membership packages are:

 

1 SESSION p.w. – $22.50 p.w. (3-month contract)

2 SESSIONS p.w. – $45.00 p.w. (3-month contract)

3 SESSIONS p.w. – $60.00 p.w. (3-month contract)

4 SESSIONS p.w. – $60.00 p.w. (6-month contract)

 

Things you need to know about memberships:

  • Memberships are taken as a weekly direct debit and are a 12-week commitment or 6-month commitment for the 4 session option.
  • Memberships can be placed on hold once per 3-month membership and twice per 6-month membership period for 2-4 weeks.
  • This hold period will extend the length of your membership.
  • Sessions do not roll over to the following week.

 

CLAIM THE OFFER

To claim this offer simply click through to one of the options above and sign up through our online system or via the Pilates & Co. app. You can also contact the studio by phone or email to set up your membership, or if you have any questions.

 

If you haven’t visited our studio before, contact us about our free orientation class to check us out.

Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

8 Benefits of Pilates

Pilates can be summed up in three words – Stretch, Strength and Control – and the incredible benefits of Pilates are plenty. Pilates & Co. instructor Rafael shares his top eight…

I truly believe that movement is magical and can transform our lives. As long-time student and instructor of the practice or Pilates, I want everyone to know and understand the benefits.

“Good Posture can be successfully acquired only when the entire mechanism of the body is under perfect control” – Joseph Pilates, The Master

As Joe so often said to his students: “Pilates is not only about strength and flexibility, Pilates is about control”. I believe we must first understand our movements, joints, muscles from inside-out, so we can move them gracefully to perform controlled and completed movements.

“You can say what Pilates is in three words – Stretch with Strength and Control. And the control part is the most important because that makes you use your mind.” – Romana Kryzanowska, Joe’s student.

Pilates is a mind-body method, which challenges not only your body but also your mind and that’s where the magic lies.

It takes every part of your mind to be aware of where your body is in space. At the end of your Pilates session, you say hello to a calm and mindful you.

Sometimes in my classes, I like to ask my students to close their eyes and visualize their body, connections, opposition movements and powerhouse to get the better engagement of their whole body and also improve awareness of body, which in my opinion one of the most important fundamentals of Pilates and the key to progress.

Not convinced of Pilates’ magic yet? Here are my top eight reasons it is the best exercise to practice…

 

Benefits of Pilates

#1 Pilates is whole-body workout

You are only one, not divided into parts, so why not activate your whole-body to do one single movement? That’s what Pilates does.

#2 Pilates suits everyone

You could be 7 years old or you could be 90 years old.

#3 Pilates improves strength

Long, lean muscles are created to move through life.

#4 It builds core strength (or the powerhouse)

The powerhouse, or core, can be described as the area from the bottom of the rib cage to a line across the hip joints in the front and to the base of the buttocks in the back. When the core is strong, the frame of the body is supported.

#5 Pilates promotes flexibility safely

In the practice of Pilates, flexibility is safely increased in lengthening and stretching the muscles and through a range of motion within the joints, using opposite movement to get better length.

#6 Pilates improves posture

Using the deep core muscles of the powerhouse – the abdominals, back, and pelvic floor – to support our posture allows the shoulders to relax, the neck and head to move freely, and relieves stress on the hips, legs, and feet.

#7 Pilates increases energy

Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with the good feelings one gets from exercising the whole body.

#8 Pilates increases your awareness of body

The Pilates principles – centring, concentration, control, precision, breath, and flow – are key concepts that we use to integrate body and mind.

Did you know? Pilates method was originally called Contrology, “the complete coordination of body, mind, and spirit.”

 

More reasons to do Pilates

They were eight great reasons, but here are a few more just to seal the deal. Pilates can be a wonderful way to help you change poor habits. Everything that you learn about your body with the Pilates Method can be applied to both your everyday life and other fitness activities. Pilates is a fabulous complement to any sport or method of movement because it balances the body and strengthens stabilising muscles.

As an experienced Pilates Instructor I can say that Pilates Method is fluid, so take your time. It is not a competition. It is a gradual way to progress and challenge your body. Everyone has their own challenge and pace to control the movements. So always trust on your Powerhouse and you will be more confident in your life and everyday activities. I would love to see you in one of my classes to experience the magic that classic Pilates is all about!

 

Rafael is a classical Pilates instructor, teaching nearly a decade and most of his professional background was developed in Brazil, his home country. He experienced the introduction of Pilates in Brazil and helped to spread the word of its benefits and success. His passion for Pilates grew so much as he accompanied the development of his students as they improved their movements with grace and control.

Catch Rafael teaching the classical Pilates method on Tuesday and Friday mornings.

 

 

 

 

 

 

 

 

Pilates & Co Pilates Reformer Fitness Studio Gold Coast

Fitness: How to Mix it Up Your Workout

Fitness isn’t hard, but it can easily get uninspiring when workouts are the same day-in-day-out. To keep things fresh, mixing it up a little – in life and in fitness – is the key!

Sure, we all have our favourite exercise habits but after a while, the same exercise can be repetitive on the mind and body to a point where the body does not get the desired results. This type of exercise becomes more of a maintenance program. Don’t get me wrong MOVEMENT is the key but MIXING IT UP with your movement can be even better!

In my many years in the fitness business, I see and speak to clients and members who are not getting results. They fall into the trap of doing the same thing when they come into the studio or club. This may feel safe for them as they are not getting out of their comfort zone or it may fit into the allotted time they come to exercise. I understand that CHANGE can be hard but hey sometimes we gotta make the change.

 

Fitness – How do I mix it up?

Here is my easy “How To” when it comes to making some overdue changes to your fitness routine:

1. See a personal trainer every so often

If you are a member of a gym then many health clubs offer small group training or personal training. These are particularly good if you have an injury or timeline to hit your goals as the PT will monitor you individually and give you new routines, exercises and thoughts.

 

2. Take your fitness workout outdoors

Add an outdoor run or walk to your weekly sessions or start training for an event, fun run or even a half marathon. You might even want to take it up a notch and make it a hike in the hinterland with a group of friends! Mt Warning is a ripper! Choose social but active fitness events.

 

3. Add Yoga or Pilates to your regimen

These both tick the box for adding a bit YIN to your life. If you are fast paced like me and need to stop and practice a little deep breathing then add this to the repertoire! Increasing your recovery will increase your results!

 

4. Go to a group fitness class in your gym or studio

Groups are great! Especially ones that you normally would not attend like Zumba, Met con or Reformer HIIT. This helps you experience a new training format and gives you greater appreciation to other training modalities. Plus training in a group is highly motivating.

 

My list could go on but my challenge to you is to just make one achievable change and make it a high priority. Try a few different things until one resonates with you but it has to put you out of your comfort zone just a bit!

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation

Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Back Pain: Are your discs affecting your Pilates practice?

Back pain is something that 70-90% of the Australians will likely experience, and herniated discs can be a common reason for this. Pilates is a great core strength builder and can often be recommended by health professionals to those that are at risk of back problems. But discs can also affect the way you move in Pilates.

Back Pain and Herniated Discs

As if having a herniated disc isn’t bad enough, current studies show that at least half of herniated discs spontaneously de-herniate! In fact 66% of people in this study experienced disc reabsorption without surgery. This is a huge number and shows that in general, we get a little precious about our spinal discs. As a Pilates instructor, I meet people who have back pain and mores specifically some sort of disc injury (past or present) nearly every day.

Our intervertebral discs are our spines shock absorbing system, cushioning between vertibra. The outer layer of the disc is annulus fibrosis which is a firm but flexible coating over the nucleus pulposis which is a softer jelly like substance. When the disc is herniated, the nucleus pulposis pushes through the annulus fibrosis causing irritation to nerves and potentially pain.

Herniated Discs affecting your Pilates

In my experience, most clients who have experienced disc injury tend to overprotect their spines, causing rigidity and tight muscles. Working with clients to move well, safely is so achievable! Pilates is a wonderful method of movement to create balance, strength and flexibility throughout the body as a whole, setting good postural habits for life. If you are experiencing any discomfort due to disc injury, contact a qualified clinical Pilates instructor near you or contact us for a clinical Pilates appointment – info@pilatesandco.com.au.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation for new members.

source: https://www.painscience.com/biblio/at-least-half-of-herniated-discs-spontaneously-de-herniate.html
Pilates & Co Pilates Reformer Fitness Studio Gold Coast

Pilates and Posture 101

Pilates is great for posture, but it’s goo to know your postural type in order to benefit your practice.

Do You Know Your Postural Type?

 

The spine…it’s a beautiful structure, designed to support our bodies throughout life is segmented into 3 sections –

  1. Cervical with 7 smaller, finer vertebra with a slight concave shape
  2. Thoracic with 12 vertebrae with a slight convex shape
  3. Lumbar with 5 larger, more robust vertebra with a slight concave shape

spine-4-views

Attached to the lumbar spine is the pelvic girdle, consisting of the sacrum, coccyx (tailbone) and the pelvic bones. Your posture type is based on a group of muscle imbalances which change the shape of the spine and pelvis.

A normal or ‘ideal’ posture is desirable however our curves are all a little different based on our movement patterns, lifestyle, hereditary factors, stress levels and personality. Pilates is amazing at addressing postural imbalance in the body which in turn can release pain and improve quality of life. Knowing what postural type you are can help you to work more effectively in your Pilates sessions to help improve your posture.

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SWAYBACK POSTURE

Sway Backs generally need to strengthen

  • lower external obliques
  • hip flexors
  • mid and low trapezius

Sway Backs generally need to lengthen

  • pectorals (especially pec minor)
  • glutes
  • upper abdominals
  • hamstrings
  • SCM (sternocleidomastoid)

Pilates exercises perfect for you are – 

Roll Over, Breast Stroke Prep, Swan dive, salute, open elbows, toe taps, front splits

 

FLAT BACK POSTURE

Flat Backs generally need to strengthen

  • upper abdominals
  • hip flexors
  • lower back extensors

Flat Backs generally need to lengthen

  • lower abdominals
  • glutes
  • hamstrings
  • upper back

Pilates exercises perfect for you are –

front splits, ab prep, short spine, cat stretch, supine psoas pull

 

MILITARY POSTURE

Militaries generally need to strengthen

  • glutes
  • hamstrings
  • upper and lower abs

Militaries generally need to lengthen

  • upper back
  • lower back
  • hip flexors

Pilates exercises perfect for you are –

front splits, side leg work, supine psoas pull, ab prep

 

KYPHOSIS LORDOSIS POSTURE

K/L’s generally need to strengthen

  • lower abs
  • upper back
  • glutes
  • hamstrings
  • mid and low trapezius

K/L’s generally need to lengthen

  • lower back
  • upper back
  • hip flexors

Pilates exercises perfect for you are –

side leg work, toe taps, back rowing, front splits

It can be tricky to assess yourself! If you’d like to get a little more in-depth on your posture type and how to improve it, book a one on one appointment for an individual assessment.

 

Sources:
Bender, R. (2013) Breathe Pilates Mat and Reformer Applications Vol 1 & 2. Melbourne, VIC.
Kendall, H. (2005) Muscles: Testing and Function with Posture and Pain. Philadelphia, PA.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation for new members.

Osteopathy Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Benefits of Osteopathy: Good to the Bone

Along with Pilates, another amazing modality to assist in pain relief and getting you on the road to recovery is Osteopathy. In fact, the benefits of osteopathy are plentiful, so we thought we’d talk to a pro about how the practice works. One of the best Osteopaths on the Gold Coast is Tracey Spruyt from Osteozone. Pilates & Co‘s Belinda Survilla asked Tracey about what it is that she does and how she does it.

The thing I’ve come to learn is that the majority of us all have injuries. From issues that might cause infrequent discomfort to injuries that are a constant pain in the neck. Many of you love Pilates because of the support it offers, strengthening the small stabilising muscles and the bigger supporting muscles allowing greater movement, strength, and flexibility.

 

P&C: What does an Osteopath do? 

Tracey: An Osteopath specialises in musculoskeletal medicine and treats a range of conditions and injuries through manual treatment and exercise.  The key complaints I see in practice are chronic lower back pain with sciatic symptoms, neck pain, headaches and migraines, sporting injuries including rotator cuff and shoulder impingements, tennis elbow, ankle sprains and knee pain due to muscle instability and weakness.

 

P&C: What would a general Osteopath appointment involve?

Tracey: The Osteopathic appointment (45min consult) includes a brief discussion of the patients presenting injury or condition, including the patient’s history and other pre-existing conditions.  The majority of the consultation is comprised of manual therapy to alleviate the patient’s pain symptoms, and prescription of simple exercises and advice such as ergonomics to prevent further injury.

 

P&C: Who can benefit from seeing an osteopath?

Tracey: Those who suffer from acute or chronic musculoskeletal pain as a result of sporting injuries, poor posture or ergonomics, pregnancy or post-pregnancy, overuse injuries, or stress and anxiety.  People of all ages can benefit from Osteopathic treatment, particularly those with a sports background or those wishing to increase or return to an active lifestyle.

 

P&C: How hands-on are you with clients? 

Tracey: As an Osteopath, manual therapy is the key component of the treatment which is individualised to the patient’s specific injury or condition. The types of hands-on techniques include soft tissue manipulation, articular mobilisation, stretching, balancing, dry needling and sports Kinesio taping.

P&C: How do you feel Pilates and Osteopathy work together?

Tracey: I believe that Pilates is an amazing adjunct to Osteopathic treatment as it addresses many of the muscle imbalances and weakness (especially core stability) which I see in practice every day.  Osteopathy can also benefit those who practice Pilates by addressing muscle tension and articular restrictions which may cause pain or repetitive strains.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation for new members.

Your Healthy Mother’s Day Gift Guide

We know how much you love your mum so we put together this Mother’s Day Gift Guide to help you make mum’s day the best one possible!

No 1. Give your mum the gift of Pilates!

Jump online and grab your mum a gift card –

CLICK HERE. If mum is new to us, you can take advantage of our intro offer of 4 sessions for $80. Maybe your mum would benefit from a little more one on one attention? Grab a Deluxe Intro Pack which includes 2 private sessions for $149.We also have printed gift cards at the studio if you’d prefer, just contact us to organise a time to pick one up. This is truly a gift that will keep on giving! Your mum will feel stronger, longer and more confident – she’s going to love it.

 

No 2. Neek Skin Organics

NEEK Skin Organics is the brainchild Angelique, who has created a delicious line of organic, natural and cruelty-free skin products including lipsticks and skincare! Whether your mum has skin sensitivity or not, she’s going to love these products. CLICK HERE to grab the NEEK mothers day gift box, or browse the site to find more gorgeous goodies!

 

No 3.  Get her jewellery, clothing or homewares (but the cool stuff)

Find an exotic treasure for mum at Bohemian Lifestyle. Owner Tamsyn has put together a range of clothing, jewellery and homewares that are stylish, elegant and just a little bit different so you know your getting something truly special for mum. CLICK HERE to view the Bohemian Lifestyle range. Tamsyn is offering free postage for you all! Enter the code BOHOLOVE in checkout.

 

No 4. Say it with flowers (and oils)

All mums love flowers but they never last long enough. Gift mum essential oils and her home will smell divine all year long! Apart from the aromatherapy benefits, there is also a multitude of uses for essential oils that is practically endless. Order mum a start-up kit by contacting us at the studio.

Hawaii Holiday Fitness Lose Inches Feel Great

How to lose inches and feel great on holiday (yes really)!

Holidays are generally the time that you stop all your healthy habits and put on a little weight, let’s be honest! But Pilates & Co. owner, Roz Norman, found a way to celebrate a birthday on a trip to the USA and lose inches and feel better in the process.

I’m sure a few of you know that I turned 40 this year and I was lucky to have a girl’s trip to NYC and Hawaii to celebrate this HUGE milestone!

I know it is surprising to hear but, my NYC trip was not all shopping and espresso martinis. I actually thoroughly enjoy checking out fitness studios, health clubs and seeing what the trend is in other countries and to bring back any ideas to improve my businesses. I also like to keep fit and eat well while I am away.

Yes, it is possible to do this and you just need to follow these easy steps (they are easy if you have no kids with you too!):

  1. As soon as you wake, have a shot of coffee and jump on the treadmill or go for a quick run for 30 mins each day (Marriott Time Square has a great gym or stay close to Central Park and get outdoors).
  2. Drink loads of water on the plane and each day.
  3. Make sensible and the right size food choices –lots of salads and protein. Watch the carbs! It is so easy to eat well in the US. Great press juice bars and easy high protein snacks to get you through to the next meal.
  4. Enjoy your bubbles ladies, and beers boys, but don’t go over the top every night.
  5. It is amazing how much walking you actually will do each day so you burn loads of calories just taking in the sites.

Merrithew Group (Stott Pilates) arranged access to a number of Pilates studios and my favourite was Kinespirit in Gramercy – they not only do Reformer sessions like we do but they have Gyrotonic Pilates. You may or may not know that Lady Gaga is a massive fan of Reformer and Gyrotonic. Both have been huge in her rehabilitation after hip surgery. Gyrotonic definitely takes a few sessions to get your head around the flowing movements and the exercises, but the feeling after a class is amazing. The feeling through my spine and core was exhilarating! I was glad I got to experience this class.

My favourites fitness tips for New York City:

 

My coffee and fitness tips for Waikiki Beach:

  • Morning Glass Coffee and Café – Manoa Valley. About 25 mins in a cab from Waikiki beach. The best coffee and healthy food that I could find in the area!
  • Pilates O ka la – the teachers and the studio were amazing! They only do privates and semi-privates but well worth doing a couple of sessions to keep up your practice while on holidays. Only 20 mins walk from Waikiki beach (a good warmup).
  • Diamond Head Crater walk (or RUN) – this was about a 3 hour round trip from the beach. Awesome workout and if you are up for a run… a great burn of some calories! View amazing and a very rewarding hike. A must if you are heading to Waikiki Beach!

Lastly as a wife, mother and a business owner life gets so busy …..one major thing I got out of this trip (besides a new wardrobe) was the importance to have time out away from family to reset your mind and body. Now I don’t think I am going to get 2 weeks a year to go to NYC but a couple of nights away to Byron should do the trick! Imagine what I have planned for my 50th!

Roz xx

Roz Norman is the owner of Pilates & Co. and regularly teaches Pilates reformer, met.con and more at the studio. She’s also a mum of three and married to Dave. You can follow Roz and Dave on Instagram (@thenormanlife)

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.