Mindful Core Pilates Classes – Sale, Victoria

Mindful Core Pilates is a gentle group exercise class that combines the practices of Pilates & mindfulness to bring awareness to our bodies, build strength and stability, promote flexibility and improve the mind-body connection.

About the classes

Mindful Core Pilates classes are led by Pelvic Floor & Continence Physiotherapist, Julia Berger, who brings her knowledge of pelvic floor health, physiotherapy, mindfulness and Pilates-based core strengthening to help her clients achieve better physical and mental outcomes, and ultimately lead a more meaningful and fulfilled life.

Mindful Core is a fusion of traditional mat-work Pilates, balance, foam roller releases and strengthening,  core stability, stretching and mindfulness. A foam roller is essential for participating in various exercises throughout the Pilates class. You are welcome to bring your own long foam roller, purchase or hire a long foam roller for the class.

Julia is trained with the Australian Physiotherapy and Pilates Institute and is a registered physiotherapist and member of the Australian Physiotherapy Association, The Continence Foundation of Australia and Women’s Health Training Associates. Read more about Julia.

Class location

Gippsland Regional Sports Complex, 116 Cobains Rd, Sale, VIC 3850

Mindful Core Pilates Classes

Timetable

  • When: Tuesdays at 6pm  
  • Class duration: 60 minutes
  • Term 3 commences Tuesday, July 18th, 2017 (10 weeks)

There are a maximum of 10 people per class. This is to ensure your instructor can make sure the exercises you are doing are safe for you, that your medical or health conditions are monitored, and to provide individual feedback and guidance during the class so that you get the most out of every session. If the class is fully booked please contact us to be placed on the waiting list.

Pricing

  • Single session: $18
  • Term pass: $145
  • Term pass + Long Foam Roller $190
  • Long foam roller: $59
  • Long foam roller hire: $5 per session
  • Due to our small class size, 6 hours notice is required for all cancellations.

Booking

Spaces are limited so bookings are essential.

To secure your place, please call 0497 098 881 or email hello@calmandconnection.com.au. Once your booking is confirmed, you may like to print and complete our Registration Form to bring to your first class. If you are pregnant please  also complete the PARmed-X for pregnancy questionnaire, including section C.

Benefits of Pilates

Founded by Joseph Pilates during World War I, Pilates is consistently endorsed by medical and fitness specialists around the world as a means to improve physical conditioning, recover from injury or illness, and boost general health.

  • Improves muscle tone, strength and coordination, making everyday life easier
  • Builds strength and coordination of pelvic floor muscles for bladder and bowel health
  • Helps prevent injury and chronic pain
  • Helps build and maintain spinal health and good posture
  • Provides clarity of mind and boosts self confidence
  • Improves flexibility and boosts circulation
  • Enhances balance and endurance

Benefits of mindfulness

Mindfulness is the art of focusing your awareness, on purpose, to the present moment, without judgement, and with compassion, and curiosity (Kabat-Zinn, 2012). The practice is gaining increasing attention as a way to improve health and wellbeing, with research supporting its use in treating anxiety, stress, depression, chronic pain and as a complimenting therapy for sufferers of cancer and multiple sclerosis (Bardacke, 2012).

  • Regular meditation stimulates the immune system
  • Strengthens the mind-body connection, giving awareness to posture, body position and muscle engagement
  • Decreases anxiety, depression and irritability
  • Increases memory and mental stamina
  • Relationships become clearer and more fulfilling
  • Reduces key indicators of chronic pain
  • Suffering associated with pain or injury can be reduced, as the mind-body connection is strengthened

I was very fortunate to be able to do Pilates classes with Julia.

I now know how very fortunate I was to be able to participate in both group and individual sessions of mindfulness core stability classes with Julia. It empowered me as I was given essential tools to help continue with my own sessions at home.

- Michaela

I cannot recommend Julia highly enough.

I love Pilates with Julia. She is such a knowledgeable practitioner who uses her extensive physiotherapy skills to create Pilates classes that target and improve key areas. I always leave Julia’s classes knowing exactly how to complete the moves, what I should feel when I am doing them and which area they are strengthening or stretching. Even better, I get fit and have a fun time while doing so.

- Claire

I recommend it for all women after child birth.

I thought my body had recovered from child birth and that everything was fine. I returned to exercise including jogging. A few people questioned me about whether it as too soon post birth. I started to worry that I could cause myself damage in the long run so had an assessment with Julia to put my mind at ease. The assessment was thorough and professional. I recommend it for all women after child birth.

- Jocelyn

I was very fortunate to be able to do Pilates classes with Julia.

I now know how very fortunate I was to be able to participate in both group and individual sessions of mindfulness core stability classes with Julia. It empowered me as I was given essential tools to help continue with my own sessions at home.

- Michaela

I cannot recommend Julia highly enough.

I love Pilates with Julia. She is such a knowledgeable practitioner who uses her extensive physiotherapy skills to create Pilates classes that target and improve key areas. I always leave Julia’s classes knowing exactly how to complete the moves, what I should feel when I am doing them and which area they are strengthening or stretching. Even better, I get fit and have a fun time while doing so.

- Claire

I recommend it for all women after child birth.

I thought my body had recovered from child birth and that everything was fine. I returned to exercise including jogging. A few people questioned me about whether it as too soon post birth. I started to worry that I could cause myself damage in the long run so had an assessment with Julia to put my mind at ease. The assessment was thorough and professional. I recommend it for all women after child birth.

- Jocelyn

FAQs

What fitness level do I need to participate in ‘Mindful Core’ Pilates classes?
‘Mindful Core’ is a gentle Pilates-based exercise class aimed at beginners and intermediates. It is suitable for all fitness and strength levels, and all ages. Our instructors give you many options and different intensity levels during the class, so that you can exercise at your own pace.
What do I need to bring to ‘Mindful Core’ Pilates classes?

Please wear comfortable clothing to exercise and stretch in. Most people prefer to practice ‘Mindful Core’ Pilates classes with bare feet but this is entirely optional. You will need your water bottle and towel, and a yoga mat if you prefer to use your own. Calm & Connection Physiotherapy have plenty of yoga mats to borrow if you do not own one. You will also need a long foam roller to participate. You can either bring your own roller along, hire one for the night or incorporate a roller in the price of your Pilates package. Please bring any medications, asthma puffers or equipment you feel you need in order to exercise safely.

If I have an active injury or medical condition, can I still participate in ‘Mindful Core’ Pilates?
Your group exercise instructor will ask you to fill out a medical clearance form before participating in ‘Mindful Core’ Pilates classes. Most injuries and medical conditions, if actively managed, are safe to participate with, as ‘Mindful core’ is a gentle form of exercise. Your instructor may ask you to take different options or intensity levels to the rest of the group if required. If you are unsure, or concerned, please do not hesitate to discuss it with your instructor.
I am pregnant. Is it safe for me to participate in ‘Mindful Core’ Pilates?

Yes. Most health care practitioners encourage you to stay active throughout your pregnancy. ‘Mindful Core’ Pilates classes engage the pelvic floor muscles, which is proven to be beneficial to women during and after their pregnancy. Your instructor may ask you to take different positions or options during some exercises to ensure you and your baby stay safe during the class.

If you suffer from heart disease in pregnancy, restrictive lung disease in pregnancy, incompetent cervix, are at risk of premature labour, persistent second or third trimester bleeding, placenta previa, premature labour, ruptured membranes or preeclampsia, you should not participate in Pilates.

If you have a complex or high risk pregnancy, please do not hesitate to discuss it further with your instructor.

How long after childbirth should I wait before participating in ‘Mindful Core’ Pilates?
As every woman’s experience of pregnancy and childbirth is different, so too are our recovery times. Generally speaking, most of our bodies healing has occurred in the first 6 weeks after childbirth, which is a good time to return to gentle, low impact exercise. Your instructor will give you plenty of direction during the class to ensure you return to exercise in a safe and nurtured way. It is never too early to start your pelvic floor exercises at home.