Why Katie’s Pilates?
Katie’s Pilates is so much more than a Pilates class! We welcome EVERYONE for EVERY BODY. We create wellbeing retreats, events and workshops alongside the full timetable with a range of weekly classes.
The intention is simple – we want you to feel strong, inspired and return back to your everyday life with a boost and clarity on how you can carve a path for yourself when all the arrows are spinning in all the directions at once, or perhaps there’s nothing spinning at all! Come and learn more about your mind, body, food, wellness, our planet amongst other exciting things happening in your Pilates community here in South West London.
“I need some of your classes back in my life…. I can confirm they ARE the best in London and I’m willing to travel”
Join the Katies Pilates community in TOOTING // BALHAM // STREATHAM AND NOW ALL ONLINE
Group Classes – Tone, Sculpt and Relax…
Unique, dynamic, music driven core workout Pilates for all. These sessions are a perfect combination of strength and flexibility exercises with added cardio to help burn fat fast. You will experience the amazing physical and mental benefits of Pilates. With an emphasis on breath, core conditioning and body awareness – it is an effective way to stretch and strengthen your body making it more streamline.
Katie’s Kids Pilates classes are fun, energetic sessions to develop body awareness, movement, stretch, posture, balance, spacial awareness and learn how to follow instructions. For boys and girls. The classes include plenty of stretches, Pilates exercises, music, props and songs. All lesson plans are designed to create a space for the child to explore with their body AND imagination – encouraging the mind and body connection that is the essence of Pilates.
One on one sessions
Whether you are a beginner or have been practicing Pilates for some years, a 1:1 session allows you to focus on the more challenging principles and exercises in depth, which will help you and your body progress even more in a group class. These private sessions take place in the comfort of your own home and can be booked as a one-off (£45), a block of 3 (£120), or a block of 6 (£230), or a block of 10 (£360) *CANCELLATION POLICY – 24hours notice otherwise full price of the session is charged*.
Pilates for Beginners
Pilates is about movement. Better movement. These traditional Pilates classes are smaller in size providing expert personal care in a friendly and easy going atmosphere, it’s a perfect chance to check in with technique which you can then take across to other classes.
The classes will cover:
- Reinforcing the Pilates Principles: Concentration, Breath, Flow, Centering, Alignment, Control, Precision and Integration
- Learn about what the CORE actually is and how you can engage the muscles properly
- A deeper understanding of Posture
- Learn how to modify the moves and correct where relevant to suit YOU, when doing your Pilates practice
- Improve your Pilates technique through regular hands on guidance
- Includes relaxation / meditation to finish the class
Exclusive to you
Katie’s Pilates can set-up Pilates classes exclusively for you. Classes can take place in your living room, at your office, gym, in your school, park, church hall – you pick the venue. The classes can accommodate a minimum of 6 and maximum of 20 people. Contact Katie to arrange your ultra-personalised Pilates matwork class.
PILATES + BRUNCH
Together, stylist Stephanie Zak & Katie founder of Katies Pilates has designed a concept to carve out some space and time in your week for you to get together with friends / family to do Pilates, stretch & eat.
Make the time to take a breathe, pause, connect with the deep core muscles & socialise with your friends whilst enjoying some good food.
The space. The light. The mood. Is all considered. Give us your brief & we will deliver a Pilates & Brunch morning especially for you and your friends. It could be for a hen do, baby shower or simply a get together with your mates. We will come to your home, set the table, create the space for YOUR PILATES & BRUNCH FEAST!
£40 per head minimum 6 people
“The essence of Pilates is the mind body connection, once you truly find that, there’s a sense of freedom. This is why it works so well with Hypnobirthing. Conditioning the body & mind. This connection is working at its optimum when pregnant, through Pilates & Hypnobirthing you learn to listen, be still, breath & let go.”
Pilates is a perfect form of exercise during your pregnancy for both you and your growing baby. The teacher will work with you to set a foundation in deep abdominal strength to support your baby. Pilates is suitable to do right up until the birth, but the pace will adapt as your pregnancy progresses. Pilates does not put strain on the joints or back, it in fact strengthens your back, stomach and muscles around the pelvic area – there is a huge focus on the mind & body connection in Pilates – allowing an easier pregnancy, delivery and recovery. There is a focus on breath control during the class which will also aid labour. Katie has been pregnant herself, so she has a full understanding of exactly what it feels like, the emotions involved, the forever changing body and the potential aches & pains. Katie’s Pilates classes for pregnancy include stretches or moves that can help ease discomfort and maintain good posture which can be lost due to the added weight. Pilates helps keep the body strong and prepares the body to hold certain positions for a length of time which again will aid labour. Katie will run through the importance of keeping a strong pelvic floor and how to exercise this area. The sessions also include Hypnobirthing taster sessions. These classes are suitable for 2nd and 3rd trimester. This is a lovely way to meet other local mums to be, and often Katie will initiate meet ups pre and post baby in the local area.
Mum & Baby classes
PILATES: Really good value, unique, music driven core workouts to strengthen and tone the tummy, back and pelvic floor. It’s a great way to meet other mums and a fab sensory experience for the baby! It is simply perfect for post-birth. It gets the body moving again, restores the core, addresses postural imbalances, helps to close the abs (Diastasis Recti), strengthens the pelvic floor and is the perfect form of exercise to help tone and strengthen up again. BARRE FIT: These are fun, upbeat, cardio workouts focusing on toning the legs and butt, whilst having the OPTION to wear your baby in the sling. This is a standing workout, giving the body a good old stretch also. Katie is a mum herself, so is fully aware of the importance to make time to focus on yourself, breath and be still. These classes are social and a great way to meet other local mums and babies. Please get in touch directly with Katie regarding your return to exercise post birth. You must get the go-ahead from your health professional after your 6 week check up. (If you have had a Caesarian section, it is likely to be a bit longer)
POP UP Postnatal Pilates & Baby massage taster sessions. This is a truly gorgeous session – to see if baby massage is for you & your baby.
Please refer the the ‘Programmes’ tab above to learn more about the RETURN TO YOU package with Katie and Clare our Women’s Health Physio.
Barre Fit classes
Barre Fit is a fun, upbeat, cardio workout. These classes integrate the fat-burning format of interval training with muscle-shaping isometrics to quickly and safely reshape muscles. The non-impact, one-hour workout uses both the barre/chairs and the mat, and targets all major muscle groups (in particular the legs and butt). This workout strengthens the muscles, they are then stretched to help create a longer, leaner physique. There are also mum and baby Barre Fit classes (please refer to the ‘mum and baby’ section.
PILATES FOR RUNNERS
When you think of running you don’t automatically think of Pilates. On the other side of that, when you think of someone that practices Pilates, a runner isn’t the first person you think of, right? But actually they very much go hand-in-hand. As a runner you need to focus on keeping your abdominals, lower back and glutes strong. Core strength is the primary force that controls motion in the hips and spine when you run. Weakness or lack of sufficient coordination in the core muscles can lead to less efficient movements, compensatory movement patterns, strain, overuse and injury. For a runner, posture is one of the key ingredients to success. And posture is very dependent on a strong core. Pilates develops a strong core by supporting and strengthening the muscles of the torso, hips shoulders and pelvis. These can eventually lead to a huge positive difference in your posture, technique, balance and stability. It enables you to focus on where your head and neck are in relation to the spine and pelvis, on down through the legs and toes. This all adds up to more efficient movement and less chance of injury. Katie often delivers Pilates for runners workshops and the Glute camp sessions are ideal for any runner.
PILATES FOR CYCLISTS
At the workshop you will discover new Pilates exercises to improve the skill, strength and performance of Cyclists. This unique program has been developed by an elite age group triathlete Glenn Withers who is in regular consultation with elite level cyclists from the team GB squad. On the workshop, we will review the biomechanics and key physical attributes for cycling, as well as review the typical injuries seen and their contributing factors. You will be given a high level, cycling specific Pilates program.
PILATES FOR HYPER MOBILITY
As Pilates instructors, we are often confronted with hyper-mobile clients; as hyper-mobile people often intuitively gravitate towards Pilates. The most common complaint of people with hyper-mobility/hyper-mobile joints is pain. Pain commonly affects the knees, spine, shoulders, pelvis and feet but any joint can be affected. Hyper-mobile people tend to rest at the end range of the joints or lock into the end range of the joint to provide stability. This combined with poor postural habits, dysfunctional movement patterns and poor proprioception leads to stress and strain in the supporting structures around the joints. This in turn causes further pain and fatigue. This pain further inhibits the use of the stabilising muscles of the joints which leads to further loss of control of the joint, causing more dysfunction and pain. Hyper-mobile joints are not, however, always a liability and are an asset in the fields of dance, music and sport. Katie’s Pilates workshop will convey some basic assessment and diagnostic tools in order to identify those people whose joints have increased in flexibility through repetitive stretching and training vs someone who has the full Joint Hyper-mobility Syndrome. The workshop covers recent research findings for exercise training and which type of exercise training works most efficiently. The session will provide protocols and examples for exercises, particularly relating to the Pilates Method.
PILATES FOR LOWER BACK PAIN
This is the quickest selling workshop. Proves how common lower back pain is. The intention of this workshop is to give the class a bit of a ‘back pain’ centred workout as well as sharing tools and exercises that you can do by yourself at home to help alleviate back pain. We will cover some of the important and most injured muscles of the back and discuss some common pathologies such as disc issues, spondylolisthesis and general muscle spasms. We will discuss a bit about the anatomy of the back also.
There are lots of exercises that one can do to help ease back pain, but it’s making sure you know the correct technique to benefit.
PHYSIO LED PILATES
This workshop is taught by an experienced Physio and Pilates teacher. A Physiotherapist who is specially trained in treating clients with back issues, chronic pain, sciatica, hip discomfort, scoliosis, arthritis, hyper-mobility, muscular dystrophy, hernias, spondylilithisis, slipped discs and general aches and pains.
PILATES FOR FEET
The feet are the foundation. Every day we are on our feet standing, walking or running. There is no athletic or functional movement that doesn’t involve our feet. Their health and movement affect our calves, hips, spine and posture with every step we take. But all too often the feet are overlooked…until now…. join me for a ‘PILATES FOR FEET’ workshop – In the session, there will be foot baths, salts, scents & spiky massage balls. PLUS Jeanette May from London Sole Reflexology joins the group to talk about foot reflexology as a holistic therapy linking the feet to the rest of the body, and the importance of choosing the right footwear.
PILATES & BREATH
Learn & develop your understanding of the relationship between Pilates and Breath.
Joseph Pilates was a German physical trainer, notable for having invented and promoted the Pilates method of physical fitness; and Ron Fletcher, an American Pilates tutor, author and dancer in the Martha Graham Company. Fletcher is a ‘Pilates Elder’; a “first-generation teacher” who studied directly under Joseph Pilates.
Most of us have heard our teachers telling us to remember to breathe or to inhale and exhale to specific movements but how does that connect to your Pilates practise?
Breathing is one of the most fundamental processes of the human body. In this workshop you will discover how to connect your breath with your Pilates practise. Feel the benefits of taking breath deeper into your body to find more movement, strength, freer release. Practising Pilates breathing will encourage you to inhale and exhale more fully, expand the lungs, deliver more oxygen to cells and connect the mind to muscles.
Pilates meets Yoga – This weekly class is taught in a calming space, the room is sprinkled with tea lights, cushions & bolsters, scent baths and diffusers are on with eye pillows provided. The session focuses on traditional Pilates exercises, fused with Yoga poses throughout. Pilates encourages the mind – body connection. It is excellent for general wellbeing. It makes you feel better physically and mentally. These sessions cover different yogic practices creating some interesting work in mindful movement and stretches. It really is the perfect balance of a Pilates core work out and a Yoga stretch. Bliss. In addition Katie’s Pilates runs Well-being events which include guided relaxation and meditation. These sessions target the importance of practicing mindfulness.
Stretch & Release
Learn all the techniques you need to release tension, improve flexibility, self massage through using the foam roller & add abit of calmness to your week. Self care. In Tooting. Perfect session for EVERYONE.
Please be mindful, that the classes will include dynamic stretching.
Did you know, most overworked (tight feeling) muscles are just compensating for other muscle groups not pulling their weight! It’s one of the reasons Katie is personally not a fan of static / cold stretching. You can’t get to the issue by stretching. A muscle that’s tight just needs support. It needs to feel safe. It doesn’t need to feel yanked on. Now, stretching can have a good calming effect on the body as a whole. So, if you enjoy stretching, make sure it’s dynamic stretching and just make sure you add in some strengthening to help achieve your goals.
So basically – DO PILATES!
Any of Katie’s Pilates classes will deliver this to you.
ALL ONLINE NOW TOO!
Well-being events / Retreats
WELL-BEING EVENTS / URBAN RETREATS
We can come to you, your office, school, or we can choose a venue to host a day for you / colleagues / friends providing a safe nurturing environment. What’s on the menu (for you to select & choose – design your bespoke package)
MINDFUL PILATES + MOVEMENT
Working through the Pilates method that aims to increase self awareness through posture & the core. Including embodiment exercises to sense the body directly, an internal focus on the flesh, muscles & bones, and an external focus on the 7 pilates principles: FLOW • CONTROL • CENTERING • CONTROL • BREATH • PRECISION • ALIGNMENT
Find out how to support your immune system, reduce stress, improve your mood and sleep better using therapeutic grade essential oils.
REFLEXOLOGY + MASSAGE
A choice of treatments designed to help alleviate stress and its associated symptoms. Reflexology works on a holistic level through the reflexes on the feet, to promote a deep sense of relaxation and stimulate the body’s own healing mechanisms. Indian head massage focuses on the upper back, shoulders, neck and head to relieve common areas of tension.
Relaxation session using sound (crystal singing bowl, Tibetan singing bowl) to ease the stress from body, mind and connect with your breath here and now.
CALM THROUGH NUTRITION
Learn an easy to follow approach to reducing stress through your diet. You’ll learn how your body responds to stress, and how making just a few small tweaks to how you fuel yourself, can have a huge impact on feelings of overwhelm, as well as other symptoms of stress such as digestive issues, skin problems, brain fog and so much more.
SELF LOVE / COMPASSION
Talking about compassion, self acceptance & how to deal with stress. It will include imagery exercises to experience how compassion feels and how we can use it every day to increase self care and self soothing.
Pop up classes
Katie often collaborates with other creative, sports, musical practitioners to deliver unique pop up sessions. If you would like to collaborate, please do get in touch.
POP UP Pilates to live saxophone classes – A Pilates Flow class with Cafe del Mar style live saxophone for one hour…. all levels WELCOME.
POP UP All MEN classes – A perfect session if new to Pilates or haven’t been for a while. A chance to focus on the Pilat, stretches (hamstring and back mainly) and core exercises to strengthen and improve posture.
POP UP Postnatal Pilates & Baby massage taster sessions – This is a truly gorgeous session – to see if baby massage is for you & your baby.