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At Complete Pilates we operate a 24 hour cancellation policy. If you cancel after this period you may still be charged the full amount for your session.
At Complete Pilates we are flexible and do not have a timeline on your block purchases. If you need to suspend your sessions for any reason, we request that you let your instructor know and we will do our best to carry these over.
There will never be more four people in any studio class.
It is easier for our instructors to see your movement in tighter fitting clothes, however this should be anything that you feel comfortable in so any fitness clothing is great. We do ask that you wear a pair of clean socks when working in the studio for hygiene reasons and non-slip socks are available to purchase in the studio.
The health benefits of pilates include greater muscular balance, improved stability, increased flexibility, improved body awareness and co-ordination, improved breathing mechanics and increased concentration. It is great for prevention of injuries and also early and late stage rehabilitation.
If you are looking to build power then Pilates would not be your go to exercise. If this is your goal then a strength based programme with weights is better suited. Try going to the gym instead and using more body weight and dumbbells or weights machines. Just remember to get an appropriate induction and always work towards your goals. There is not necessarily any reason you need to lift heavy.
This depends on you, what you are looking for and the reason you want to do it. Mat Pilates is very accessible as you do not need expensive and large equipment. However, if you have an injury it is much harder for you to break down movements here. On the mat you have to control your whole body weight, know where you are in space and try to correct it. This is obviously very tough, so can present a good challenge if you are looking for more fitness classes. Reformer Pilates is more expensive but for injuries it is amazing at correcting biomechanics. The springs offer both resistance and assistance so can also be used if you are partial or even non weight bearing. In general though, it is just great for you to move!
You can do if you want but you would need to vary the training to ensure that you are focusing on a variety of muscle groups. It is key that your body has variety as this ensures that you get the most out of your work outs. Try and mix it up with cardio and gym based programmes. This will help you develop every system in your body and will stop your body getting used to one thing.
If you struggle to pick up movement or have an injury starting Pilates 2x per week is better, ideally spreading them out rather then having consecutive days. This ensures that you will understand and your body will remember the movements. If you are adding Pilates to a current workout schedule this may be enough to support your training. The best thing you can do is ask your instructor.
Pilates is safe to do daily. However, if you want to do exercise every day it is recommended that you do a mixture of cardio and resistance based training. By mixing up your training your body does not become used to it so is constantly challenged and will develop accordingly. Try some gym based exercise or a HIIT class to give you variety.
The great thing about pilates is that it is for everyone at any level, especially if you are doing 1:1 sessions. Equipment pilates can be really assistive and help you to build up strength over a period of time safely. It can also be linked with other forms of activity to support your movement.
Most studio’s will offer either beginner group classes or a 1:1 offer for new clients. Take a look on the studio’s website as it should be clear which is best for you. However, if in doubt, simply call the studio and ask! This will also give you a feel of what the studio is like.
The reformer is the most recognisable piece of Pilates equipment. The use of the springs can be assistive or resistive. This means that if you have an injury it can support you but if you are looking for overall strength it also does this. It offers all the benefits of Pilates including promoting flexibility, increasing co-ordination and body awareness, balance and overall strength. The reformer is designed to promote eccentric muscle contraction which means that the muscle works through its full length as it resists the force of the springs. This is why Pilates is known for getting longer and leaner muscles.
There are lots of different reformer machines on the market. If you are looking to get one for your home, try to find one which you can stand upright if needed to make space. These quite often also have wheels which make them more portable to move around. However, be careful as most of the time these are additional to the cost! If you do not have a space which is dedicated to it, try to find a light, portable machine. Also look out for how long the warranties are and whether they are easy to get serviced. The final thing to think about is how you are going to get it into the room in your house! Do you need to build it yourself? Are there stairs? Is there space? Make sure you problem shoot first.
Weight loss and strength training
Pilates will significantly increase your abdominal strength and endurance and can also be used to strengthen upper and lower limbs as well as working on postural awareness and stability. However, if you are looking at improving your overall muscle strength, weight training in the gym is best for this. This is because to increase muscle size you have to expose it to more load then Pilates can offer, particularly mat Pilates. Some group Pilates classes will include weights and combine it with common gym exercises but a typical Pilates class will not. Try combining a variety of exercises to get the best results.
Pregnancy and post-natal
Great exercises to do at home which are safe for all trimesters include:
1) Pelvic tilts. You can do this in sitting with the hands behind the thighs. Exhale and roll down a little into a pelvic tilt. Inhale and come back to sitting.
2) Mermaid in sitting. You can sit cross legged or on a chair with arm support. Exhale as you bend sideways, letting the bottom elbow bend for support. Inhale and breathe into your ribs to let them expand and then exhale to return to sitting. The other arm should go over your head, palm down.
3) Spine rotation. Again this can be done in sitting on a chair or on the floor. Exhale as you rotate to look the whole body round to one side. Inhale to hold and exhale to relax into it. Return to the middle and repeat on the other side.
4) Cat / Cow. On all fours on the mat, exhale and tuck your tail bone underneath you to curve your spine upwards. Inhale and open your sit bones to go the other way.
5) Quadruped. On all fours on the mat reach the opposite arm and leg away from each other making sure you do not curve your spine. Return to the centre and then repeat the other side.