Mark Illguth Revolution Chiropractic

Healthy to 100 Workshop (March 2018)

In 2018, Pilates & Co will be bringing you a series of health, fitness and nutrition workshops with guest speakers and helpful information to get you feeling your best. Our second for the year is our Healthy to 100 Workshop with guest speaker, chiropractor Mark from Burleigh’s Revolution Chiropractic.

What if your current lifestyle – how you eat, how you move or don’t move, the past stress you have had to deal with and daily challenges, plus the years you have spent sitting along with any past injuries – could all be accelerating the ageing process?
You could begin to turn it all around with this one 1.5 hour workshop.

Healthy to 100 Workshop

Date: Saturday, 17th March 2018

Time: 11.00am – 12.30pm

Cost: $35 (special $25 for early bird tickets available for limited time)

Guest Speaker: Mark Illguth from Revolution Chiropractic

Bookings: at Eventbrite (BOOK HERE)

What Will You Learn

  • How can you have more certainty around knowing how much you should eat to be WELL and what is required by your body genetically?
  • How much should you be moving your body each day to stave off disease and illness?
  • What are the other keys to life that are required to be healthy? Success leaves us clues…what do the longest living cultures across the planet continually do to have active and healthy citizens living to 100 years old?
  • There are so many diet and exercise fads each month…learn how to see through the BS and move forward with the confidence in knowing that you are doing things right.

Includes a short Pilates session with Belinda, so please wear comfortable clothing that you can move freely in and bring along a yoga/Pilates mat if you have one (we also have mats to use at the studio).

About our guest speaker: Mark Illguth from Revolution Chiropractic

Dr Mark Illguth is the Owner and CEO of EQUIP 4 LIFE; he is also the Owner of Revolution Chiropractic in Miami on the Gold Coast. He was the primary chiropractor of a major practice on the far north side of the Gold Coast for 5 years. He is extremely passionate about ensuring his patients understand their health concerns and what is possible if they follow recommendations. He is amazing at understanding your concerns and is known for his honesty. His goal for you is to improve your health and correct your Primary Condition, providing you with the knowledge to then Move Well, Think Well, and Eat Well.

Follow Revolution Chiropractic


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!



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)



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.



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.



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.

Best Food Post Workout Pilates & Co Gold Coast

The Best Post-Workout Food

There is NOTHING better than the feeling you get straight after a great workout. Endorphins rushing, blood pumping, feeling muscles you forgot you had! Then, the food cravings start, and you think ‘gosh, if workouts are just going to make me eat more are they worth it?’

The answer is YES, they are worth it. Of course they are. And, before you start losing enthusiasm for all the hard work you’ve done, remember that this is completely normal. You’ve just given your whole body a big wakeup, and as a result, it’s been burning calories and your stored ‘fuel’ to get the best out of your Pilates class or Metcon session.

BUT… this is where it is SO important that you reach for the right food to restore hydration, energy and goodness to your body. So, what’s the best post-workout food to eat (and what should you avoid)?

The key thing to think about with post-workout food is to eat things that are high in nutrients and easily digestible (so the good stuff they are providing your body is easily and quickly absorbed). Because your body is in an optimal state to replenish its protein and glycogen (the two things you lose while working out), you also want to make sure to eat within 45 minutes of finishing your exercise, or at the very least within an hour and a half.


After a workout, you need to eat:



Before ANYTHING else, make sure you rehydrate. You’ve likely been sweating like crazy and lost a lot of fluid, plus it helps your digestion and metabolism. Also, thirst can be mistaken for hunger so making sure you drink first will mean you don’t overload on the food.


Clean protein

Protein helps muscles and provide the body with amino acids (which our bodies cannot store so they need to get from food in our diet daily). Eating protein (combined with carbohydrates) after exercise is the best time for your body to have it. Examples of protein are whey powder, a protein shake (we sell Prana On in the studio and it’s our favourite), salmon, eggs, tuna, quinoa, chia seeds, Greek yoghurt, lentils and chicken.



Carbohydrates are an essential fuel for your body and especially important when doing a high-intensity exercise like our Reformer HIIT. Make sure they are good carbs though. Examples of this are leafy green vegetables, pineapple, banana, oatmeal, quinoa, sweet potato, berries, brown rice and wholegrain pasta.

Lentils, pasta and rice also double up as starches which are also good to help refuel.


Avoid the following foods after a workout:



Some of us can’t live without the stuff, we get it. And if your workouts are the early morning type you might need it to wake yourself up! Just make sure you have your coffee before your exercise. It can actually help you pre-workout by improving performance and muscles. Coffee also increases cortisol levels, which exercise does too, so the double dose is not great for your body or hormones.


Drinks other than water

You need to rehydrate, so any other drinks (juice, tea and especially soft drinks) shouldn’t be consumed.


Things that digest slowly

Hot and spicy foods and chilli is not easy for the body to digest. While red meat can be great at other times for iron and protein, it’s also difficult to digest. Cheese is a protein, but because it’s highly processed it is also a no. And it probably goes without saying, but oily, fatty or fast foods are all on the no list too (plus, why undo all that great work)!


Two surprising additions to the no-list are raw vegetables and nuts. While both of these are so good for you at other times, particularly when snacking, they don’t work post-workout. Nuts digest too slowly so don’t help your body as quickly as it needs to refuel, and raw veg will fill you up but don’t have enough of the protein, starch or carbs you need asap. Save them both for another time.


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.


Gado Gado Egg Salad Healthy Food

Healthy Food: Gado Gado Egg & Peanut Salad

We kick off our Summer 6-week Challenge this week, so we thought we’d share some healthy food – a recipe from the latest meal guide to spice up your kitchen this Summer. This super easy salad is full of goodness and the perfect lunch or dinner option.




– 1 tbsp salt

– 1/2 head cabbage

– 12 green beans, trimmed

– 2 cups raw bean sprouts, washed

-1 Lebanese cucumber, sliced into rounds

– 2 ripe tomatoes, cut into wedges

– 4 hard boiled eggs

– 2 tbsp fried shallots and 2 tbsp freshly chopped coriander for serving 

Peanut dressing

– 1 large red chilli, chopped

– 1 cup roasted peanuts

– 2 tbsp palm sugar, or brown sugar

– 1/2 tsp salt

– 3 tbsp fish sauce (omit if vegetarian)

– 1 tbsp lemon juice

– 2 tbsp tamarind paste dissolved in

– 1 cup hot water



1. For the peanut sauce, process the chilli, peanuts, sugar and salt to a coarse paste in a small food processor or stick mixer. Add the fish sauce and lemon juice and dilute to a thin dressing by gradually adding the tamarind liquid. 

2. Bring a large pot of water to the boil and add the salt. Boil the cabbage for four minutes until just tender and drain very well.

3. Blanch the beans and beansprouts separately for 30 seconds each, bringing the water to a boil between each vegetable. 

4. Arrange the blanched cabbage, beans and beansprouts on a plate with the raw cucumber and tomatoes, as well as the halved eggs.

5. Serve the salad with the dressing and scattered with fried shallots and coriander.

Try some of our other healthy food recipes.


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

We undertake the 6-week Challenge every season. Keep an eye out for our next one. It’s lots of fun and a great way to kickstart your Pilates practice.

Power Reels - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

What are Power Reels?

The latest innovative fitness product to grace our shores has arrived. Introducing the Power Reel, and we couldn’t be more excited about this dumbbell shaped weight that can be used in almost any type of training. Pilates & Co Dave Norman explains why he loves them.

I was lucky enough to experience Power Reels first hand in a boxing class and it was a massive ‘aha’ moment for me as I saw its endless possibilities and applications flash before my eyes. Don’t get me wrong this is not the golden ticket or magic bullet for a fitness product because nothing is but is incredibility unique and truly one of a kind. I saw applications for Power Reels in nearly every exercise class from Pilates to cycling and for rehab to home use. 



Whilst shaped like a dumbbell it uniquely has two sets of ‘cords’ attaching at the top and bottom of the hand grips as per the picture below.


These cords expand extend and then recoil with even tension throughout any distance that the handles are separated, limited only by one’s wingspan. This constant load tension comes in 3 sizes or weights being 3lb (1.36kg), 5lb (2.27kg) and 8lb (3.63kg) and whilst these don’t sound overly heavy it’s the constant load that places challenge on both opposing hands but ultimately where that line of force is flexed, extended, pulled or pushed or swung. 



If you are anything like me and like variety in your workouts then this cool tool brings it in bucket loads and there is nothing else like it. I can do movements under load that I can’t do with any other pieces of equipment so that makes it fun and novel for my body. 

I’ve been trialing the Power Reels, which are available for Fitbod Online, and have created a few instructional videos on Instagram showing different ways they can be used:


A post shared by Roz & David Norman, Pilates&Co (@thenormanlife) on


Today, in the fitness industry we are learning that we have more brain-body connections than we ever thought. Because of this, it is vital we challenge ourselves and our fitness in diverse ways for our body to make adaptations both externally and internally. We are learning about fascia connecting our body – the connective tissue which works in many ways to attach, protect, stabilise and separate muscles and organs. So what does this have to do with Power Reels? The fluid motions and compound free flowing movements Power Reels allow us to move in (whilst also allowing traditionally isolated contractions) enhance this co-ordination of our connective tissues. Ultimately, this gives you a better and more powerful workout.

So basically I’m saying give Power Reels a try and add it to your training. You have nothing to lose and everything to gain! Stay tuned for more video workouts and tips and get exploring what you can do with Power Reels.


David’s background is a sports science degree and has owned fitness equipment businesses, award-winning fitness studios and co-founded Pilates & Co. You can follow him, with wife Roz, on Instagram at The Norman Life.

Fitbod is your online resource store for all things innovative to improve your fitness, mobility, relaxation, Pilates, Crossfit, yoga, general fitness, conditioning and overall health. Personal or commercial solutions for everyone.