Stop Having To Give Up the Activities You Love
This 4 week Personalised Pilates Programme was born out of my own personal experience.
I believe that I can help you, to help yourself. I want to give you the 'know-how' to help your body to feel more mobile and stronger.
Everyone's starting point is different. Everyone's goal(s) are different. Therefore, I wanted to provide a personalised pilates programme that meets your aim, whether that's:
Rehabilitation - to get you to a better place than you're currently in.
Maintenance - to maintain your current level of fitness and mobility, at whatever level that is.
Performance - to work towards a better version of yourself, whether that's physical and/or mental.
I can't tell you how many times I meet clients who say that they want to be able to get back into their favourite past-times, but so far have been unable to, because of an injury, condition, or degenerating strength issues. Sometimes people leave it too late, but those who make the decision to commit to consistent movement often find their way back to doing those activities they love.
Your personalised programme is created by me, just for you.
Sophie x
Pilates and Me
Hi, I'm Sophie! In my prime I was physically fit. I was used to doing boot camps, got in the Hall of Fame for squats, lunges, push ups, sit ups!! Then things changed. I completed the Three Peak Challenge & injured my right hip joint. I went through a divorce and my work became very busy. I had to stop doing all the fitness activities I loved because of all my commitments. Gradually, I became less fit, muscles wasted and complications started to surface in relation to my hip joint.
My seized up hip joint turned into low back pain, I started to totally lock up, which was extremely painful. I felt like the Tin Man from The Wizard of Oz. I went to the GP, then specialists, I had all the tests and injections… but nothing reached the root of the problem. I needed a long term solution that didn’t involve drugs, or oil (!)
I turned to a local Pilates class. My initial thoughts? 'meh'! There was no sweating involved, limited muscle soreness, it didn't feel like anything was happening. But then I noticed I was sleeping better, how come? I no longer got stuck in pain when I rolled onto my back or front at night. My hip & back began to unlock and I could finally sleep again. What a relief!
With improved sleep, I was more energised during the day, more able to get back to the activities I loved. I kept going to pilates and the rewards kept coming. And now, years later, I’m teaching!
I'm a Body Control Pilates Teacher, Back4Good® Practitioner & Bone Health Specialist. Additional certificates in Older Persons, Low Back Pain, Level 4 Adaptations, Level 4 Movement Analysis, Pilates for Golfers, Shoulder pathologies, Hip workouts. I'm addicted to learning & increasing my knowledge! And I'd love to start sharing this knowledge with you.
This might be you right now...
Feeling like the Tin Man?
You may be still young-at-heart, but is your body keeping up, or holding you back from the things you love (gardening, hiking, golf, tennis, padel, or simply moving freely)?
This might be you right now:
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Waking up stiffer each morning
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Avoiding your favourite sport or past-times that you used to enjoy
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Compensating with other body parts due to weakness/pain (in turn creating potential problems in the future)
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Losing the strength and stability that keeps you independent
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Missing out on the ease of movement that others maintain as they age
This 4-week online personalised pilates programme is designed specifically for you, whether you’re at the rehabilitation stage (with your doctor’s okay); maintenance phase; or you want to maximise your current performance.
Your future self will thank you for acting now!
Example of:
Personalised Pilates Programme
4 weeks
(entirely dependent on goal and where you're currently at)
Week 1
UNLOCK "Breaking the Pattern)
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30 mins 'Assessment & Strategy' call to discuss your history & your future goal
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1 hr personalised online session (just you & me) to identify what's holding your body back. Build a map of what needs strengthening / mobilising based on your specific goal.
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45 mins group session (optional): Joint unlocking & breath reset techniques
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Your personalised "daily unlock" & strength sequences (2-3 videos created specifically for YOUR body, yours forever)
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20-mins recorded workout targeting YOUR specific locked/weak joint(s)
👉 Week 1 Goal: Build body awareness. Find out what's working in the body and what's not. Future lesson plans are built from this discovery week.
Week 2
STABILISE "Rebuilding Your Foundation"
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45 mins group session (optional): Deep core reactivation + posture reset
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Additional personalised homework videos (2-3 more, designed for your needs)
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10-mins "Movement Snack" for busy days when you need quick relief
👉 Week 2 Goal: Building on Week 1, finding your strength & your body's natural support system
Week 3
INTEGRATE "Restoring Natural Movement"
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30 mins progress check-in call to adjust your programme
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45 mins group session (optional): Balance & joint stability integration
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More personalised movement videos building your comprehensive library
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20 minute "Core Connection" workout created for your specific stability issues
👉 Week 3 Goal: Restore confidence & natural movement patterns in daily activities
Week 4
FREEDOM "Locking in Change"
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30 mins "Future Proofing" strategy call to prevent regression
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45 mins group session (optional): Sustainable movement for your future
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Final set of personalised maintenance videos
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10 minute daily movement routine to keep you moving freely
👉 Week 4 Goal: Lock in change, feel freer, more confident movement in daily life
Live 1:1 sessions and chats can be fitted into your timetable (before, during or after work). Live generic sessions (optional) are fixed time slots - whether it's a group session will depend on whether your programme is running concurrently with someone else's. Recorded workouts are yours to keep and the idea is that you use them in your own time - making pilates part of your new and better lifestyle.
Summary of what you're getting
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Freebie conversation when I'll tell you honestly whether I think I can help or not
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1:1 Online Session → discovery session from which programme is built upon
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On-Demand Workouts → Accessible videos either 10 minutes or 20 minutes long that you can repeat anytime (lifetime access)
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Direct line to me via Whatsapp for additional advice, motivation and support
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Optional Live Online Group/Individual Sessions during the 4 weeks → Stay motivated with guided practice
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Short 1-3 minute personalised mobility homework videos, so you never forget how to do a 'Cat' again!
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Most importantly, you're receiving material and knowledge that will allow you to take responsibility for your future-self. I'd like to think that once you've learnt the material, you'll be able to practice those movements I've given you to prevent a frozen shoulder; an achy hip; plantar fasciitis, or whatever conditions your body is prone to. 5 minutes here, 10 minutes there, on top of your favourite pilates class/tennis lesson/hour at the golf range....
The Window for Easy Progress is Closing...
Your body adapts to whatever you give it most. If you continue with current patterns, you will find that compensating with other body parts becomes permanent. If you miss the opportunity for gentle, progressive change now, you may need more intensive intervention later. I see it all the time in my clients. They're struggling with conditions which, if they'd nipped them in the bud, would have been far easier to solve.
This personalised attention and gradual building approach works so well early on, but becomes much harder when serious problems start to settle in.
Commit to making a positive change today, which will totally change the outlook of your future self.
In just 4 weeks, you’ll:
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Loosen stiff joints and move more freely
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Improve balance and posture
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Get stronger without long workouts
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Build confidence and body awareness
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Look forward to getting back to doing the things you love
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And most importantly, build the pilates knowledge that will help you, to help yourself.
WHAT PEOPLE SAY
Sophia, K
Sophie is a wonderful Pilates teacher! I'm truly addicted to her classes. She is very positive and encouraging, calm and gentle. She has an ingenious way of verbalising what she wants you to do with your body, which makes it really easy to understand and follow. She manages to tailor the exercises precisely to different people, bodies and abilities in the class making everyone feel they're working at the level that's individually right for them
Richard, McK
Sophie has that rare quality of knowing how to encourage and challenge at the same time. The classes are always well organised, welcoming and purposeful. I have a particular interest in her approach to managing the use of our often maligned back, as I suffered a difficult episode earlier in the year....The classes are proving a significant help in my recovery and most importantly helping to gain confidence to move freely, as we were designed to do.
Colin, H
Sophie is a superb pilates instructor. The exercise programmes she put together are wonderful for shoulder, hip and knee strength and mobility. The core exercises really help thoracic and lumbar spine rotation. This has been enormously helpful for my golf swing. Particularly as I am getting older, the core exercises maintain my strength in a focused, safe and fun way.