It is important to explain the different class levels available, in order for students to understand and gain the maximum Pilates experience. Results are best attained when students participate on a regular basis. Once per week is beneficial, however, some students choose to attend more often for even better results. Classes/levels are progressive; and group sessions typically run for eight weeks. It is highly recommended students enroll for an entire session to truly benefit from Pilates.

Please note, a level number (level of difficulty) is provided for each description below. Please use this as a rough guide only. Pilates is designed to be non-competitive. All students are asked to honour their body with both its capabilities and limitations.

FUNDAMENTALS (Level 1):

This should be the starting point for ALL NEW STUDENTS, regardless of their fitness level…….think of it as an “awareness” session as opposed to a “power workout”. I request that newcomers do not skip this level, as this is the foundation for learning good form and the philosophies of Pilates. Even the most elite athlete or “fit” client, will discover some benefit from taking this class. You will gain knowledge about your core muscle systems and how it relates to the spine and postural realignment. You will improve flexibility and balance within the body, while strengthening the core from the inside out.

You will become familiar with the teaching style of using cues and imagery to describe each movement. This is preferable to the typical teaching style of having to constantly follow the instructor standing in front of you. This allows the instructor to walk around and address questions while correcting form or body positions. The experience is enriching and you gain much more awareness about YOUR body and how it is meant to move.

I remind newcomers that abdominals are not the only muscles involved in the “core muscle system”, and why doing “ab crunches” is not the most effective way to strengthen the core. The goal is to keep the exercises simple yet effective. You will begin to feel a difference in your body, while improving strength, flexibility and balance. It is my intent that you leave the classes having learned something new about your body; how it moves and the individual challenges you need to work on.

CORE INTEGRATION (Level 2):

This level is ideal for those having completed Fundamentals. It can be a stepping stone to the more advanced levels (however I have some students choosing to remain in this level, as it is the perfect fit for their body and its capabilities). The goal is to incorporate the fundamentals into exercises with increased challenge, while learning to transition from one exercise to the next with fluidity and awareness of posture. You will feel more strength in your abdominals, back and hip/thigh muscles as you continue to work your body from “the inside out”. The instructor often adds more of the small apparatus into these classes ie. weights, exercise balls, therabands, foam rollers, etc. Move your body and challenge it in ways that may be new to you, including some of the standing Pilates exercises. This is a great intermediate class, and one of my favourites to teach!

OSTEO-CORE INTEGRATION (Mixed Levels):

This level will have some overlap with Core Integration, however there is an emphasis on building the class around those with Osteoporosis and/or Osteoarthritis. While some of us are genetically predisposed to these conditions, there are some steps we can take to lower the risk factor. Avoiding a sedentary lifestyle, improving balance and posture, increasing muscle strength, and decreasing stress are all things we can control, and they are all available in a Pilates class.

Through experience, research and class study, I design this class to include specific exercises to minimize stress on the spine and on the joints. While this is a goal in all of my classes, there are very specific movements we want to avoid or include to make this class that much more effective for those dealing with Osteoporosis or Osteoarthritis. Physical activity need not be avoided, and in fact, can be of great benefit in managing all stages of bone and joint health.

STRETCH AND BALANCE (Mixed Levels):

Who doesn’t need to stretch or work on their balance? Often we avoid the exercises we need the most…and that was my motivation for creating the Stretch and Balance class at my studio!

Time and time again, I hear students say, “My balance is not very good. I guess it is a part of aging.” or “I’ve been told to do more stretching but I just don’t take the time to do it.”. Stretch and Balance provides the opportunity to work on these concerns and more. The class is unique and the atmosphere is fun and relaxed. One of my regular students has affectionately named the class “Stretch and Wobble”. I quite like the name and who knows, perhaps I will use it in the future (thanks Jo!).

This is a mixed level class, so it not necessary to be super fit in order to participate. It is suggested that you have participated in at least one session of Fundamentals, just so you are familiar with the cues provided during class, and to have a basic understanding of the principles of Pilates.

The class provides an ebb and flow of balance challenges and stretches of all kinds. While most may think the balance element only refers to standing balances (or balancing on one foot), it also refers to balance within the body ie. balancing right and left sides – I might encourage movement or strengthening on your less dominant arm/hand for extra/longer repetitions than your dominant side. The stretching element provides some unique ways of stretching or limbering up the body…..without making you feel like a pretzel!!

A common question asked is “…but will I work my core?”. The answer is absolutely YES! It is fact – you will target the core more so when trying to balance, particularly in a vertical or standing position.

SHAPE SHIFT (Mixed Levels):

My inspiration for this class came from one of my key health-care providers, Mark Percival, N.D., D.C. Mark has co-authored a book titled “Shape Shift”. (From the authors – “Shift the emphasis from weight to shape. Shift your perspective about what matters and why. Shift your habits and behaviours. Shift your shape favorably…and get to keep it.”)

With Mark’s consent and encouragement, I have developed this class utilizing the philosophies from this book; in particular, connecting the chapters in this book relating to body movement, to the exercises used in class.

The class begins with a full body warm-up, progressing into quicker movements involving some elements of cardiovascular training. This first half of the class will be performed primarily in a vertical positioning. The second half of the class will take the student through very specific and timed resistance training in various positions, then end with a gentle and relaxing cool down and stretch. Inner and outer core muscles will be used throughout the class, leaving the student with a well-rounded workout.

All exercises will include the concepts of Pilates, while integrating the latest science pertaining to body conditioning. Similar to the Stretch and Balance level, it is a good idea to have at least one session of Fundamentals under your belt before enrolling in Shape Shift.

*** The Shape Shift book is available for sale at Pilates Performance, and contains a wealth of knowledge beyond just body movement. I highly recommend you read this book if you are looking to change your body shape for the better.

CORE CHALLENGE (Level 3):

This is a great intermediate to advanced level class. Fundamentals followed by Core Integration are the preferred prerequisites to this class. It is a challenging level, and it will be assumed that you are familiar with the philosophies of Pilates and the style of “cuing” the movements, as is the teaching style at Pilates Performance. You need to have an awareness of your core, as this level will demand it! You will progress from class to class, building both stamina and strength through increased repetitions and challenge. Great fun but as the name describes –it is a core challenge!

POWER PILATES (Level 4):

The exercises are demanding and dynamic. This is considered the most intense of all the levels, and only recommended for the advanced participant. The movements are challenging and at times complex, designed to build strength and endurance. You will transition between the Mat and Vertical Pilates repertoire, leaving you feeling invigorated from head to toe. It is an absolute must that you have Pilates experience before enrolling in this class. The class will include some cardio and resistance training elements and yes, lots of abdominal work! It is preferred that you have worked up to this level, having participated in the Fundamentals, Core Integration and Core Challenge levels progressively.