Forget fading resolutions—this is the real reset your body needs. This class focuses on the one thing that defines your youth, vitality, and resilience: your spine.

We move through all 24 joints with precision and power—from your deepest sovereign muscles to your boldest warrior strength—unlocking flexibility, adaptability, and full-body intelligence.

This is the class to realign your strengths, reset your posture, and prepare your body to rise to anything. Because the strongest body isn’t the stiffest—it’s the one that can adapt the most.

The Spine Stretch is one of those essential exercises that quietly does everything your body needs.

Designed to prepare your spine for forward bending, it releases the entire back line of your body—a continuous chain that runs from the base of your skull, along your spine, through your pelvis, down the backs of your legs, and all the way into your heels. Yes, your heels are directly linked to your head—and when one end is tight, the whole system feels it.

This exercise gently unwinds tension, stickiness, and blockages that accumulate anywhere along that line: neck stiffness, mid-back tightness, lower back heaviness, hamstring restriction, even tight heels. As you round forward with control and breath, your spine decompresses, your nervous system settles, and your body remembers how to lengthen without force.

If you want a spine that feels free, fluid, and joyful, and legs that move with ease and elasticity, this is non-negotiable.
Simple. Direct. Profoundly effective.

Because a healthy spine isn’t rigid — it’s responsive, supple, and alive.

This session is your spinal rinse and realign. We’ll rotate, spiral, decompress, and elongate every segment of your spine while firing up the full body to support it. Expect more freedom, more length, and fewer stuck spots. It’s a full-body flush—because when your spine moves well, everything gets better.Twist with purpose. Reclaim your posture. Move like you mean it.

You know those deep kinks you can’t quite stretch out? Yeah, we’re coming for them. With two tennis balls and your soft gym ball, we’ll track down the hidden spinal tension and roll it out — vertebra by vertebra. Expect to feel taller, freer, more grounded and back in control of your energy flow. Because when the spine breathes, everything shifts.

This one goes straight to the backbone—literally. We’re waking up the deep spinal support system with slow, smart moves that build endurance, stability, and postural power. It’s not flashy, but it’s fierce: expect your back to feel alive, aligned, and ready to carry you forward—like the strong, upright legend you are.

The Seal is far more than a playful rolling exercise — it’s one of the most powerful ways to reset your spine and reboot your digestion at the same time.Joseph Pilates paid close attention to rolling movements for a reason. When you roll, you’re not just decompressing and realigning your spine — you’re massaging your inner organs. In the Seal, the pressure of the knees, the opening of the hips, and the rhythmic rolling action stimulate your stomach, intestines, and colon, waking up a digestive system that’s often sluggish from stress, sitting, or overindulgence.A lazy intestine is a stagnant intestine.But a belly and pelvis that move, roll, and breathe together naturally detox, decongest, and eliminate.This exercise is a full internal cleanse — flattening the belly, easing bloating, and helping your body let go of excess after heavy meals, long days, or indulgent weeks. At the same time, your spine gets realigned, your nervous system calms, and your body feels lighter and more fluid.Roll your spine. Massage your organs. Reset from the inside out.If you want one exercise that clears your body and lifts your energy in minutes, this is it!

We’re going deeper than crunches into the quiet fire of your core. This session uses the small ball to activate your deepest abdominal support system, reconnect all your abdominal muscles, and create strength that doesn’t scream—but holds everything together. It’s firm and resilient, yes—but it’s no joke. You’ll feel every inch of it.

Too much pasta? A few too many glasses of wine? This full-body, core-powered class is your reset button. We’re twisting, wringing, and sweating it out—flattening the belly, stimulating digestion, and flushing out that heavy, stuck feeling from the inside out.Expect deep spirals, intentional breath, core activation, and a subtle sweat that gets things moving—literally. The result? Deflation, detox, and that ahhh feeling of coming back to your body.Goodbye excess, hello flatter belly.

Your belly is more than a center—it’s your second brain. This session releases the tissue around your core to flush out the congestions, tension, and the emotional residue stored deep inside. When you decongest your belly, you release your life force. Let’s roll it out, breathe it in, and move like we’re made to.

We’re back—and we’re not easing in gently. This isn’t just a post-holiday workout. It’s a recalibration.

As we close the Year of the Snake, we let go of what no longer serves—old tension, physical clutter, stagnant energy—and step into the Year of the Horse with boldness, clarity, and purposeful motion. This masterclass is about building sovereign strength—the kind that doesn’t shout but holds. The kind that doesn’t react but responds.

You’ll reconnect to your core essence, align your body, ground your energy, and release what your system doesn’t need—so you can move forward with freedom, focus.m and immense silent strength.

It’s not a luxury to feel strong, stable, and clear—it’s a must have foundation.
This is how we begin again, powerfully.

This class is all about not just getting ready for x-mas but experiencing the best class I have ever taken from my master teachers preparing the winter season for any skiing or snow shoeing or country skiing

It is a must to experience for any one wanting to have their legs as strong and agile as they can get in Simple session

You don’t want to miss it.

Most of us walk through life carrying far more than we should — and it shows in our shoulders.Stress, responsibility, pressure, and worry naturally pull the shoulders up and forward, collapsing the chest and putting the body into protection mode. It’s animal. It’s human. But over time, it creates a body that’s closed, inefficient, and heavy — a body working against itself.The Shoulder Shrugs reverse that pattern.This deceptively simple movement resets the energy cycle of your upper body, shifting you from holding and guarding to opening and releasing. As the shoulders lift and drop with awareness, tension melts away, your neck frees up, and your chest and throat reopen — restoring your natural, effortless Pilates posture.This is not about forcing your shoulders down.It’s about letting go of what you were never meant to carry.Do this exercise in the morning to start your day lighter and more present.Do it in the evening to unload stress and come back into yourself.Release the weight. Reclaim your posture. Feel free again.

Upper body tight? Shoulders up to your ears? Time to tell tension to back off. This session softens the war zone of the shoulders and chest, unlocking muscles that have been stuck in overdrive.We use the small ball and tennis balls to find the “silent screamers”—those neglected zones begging for relief. Release the stress, reveal the strength to connect to your body’s full inner power.

You’re not carrying the world—but your shoulders think you are. This session is a deep release for the upper body using the tennis ball to melt the stress stored in your neck, shoulders, arms, and ribs. We’re chasing out the bullies that tighten your breath and block your movement. Time to roll it out and reclaim your ease.

Forget gripping, forcing, and pushing. This session is about quiet strength with serious results. We’re working shoulders, arms, chest — the entire upper body, using precision, intention, and connection. The soft ball brings new tone and control. You’ll leave feeling light, strong, and strangely majestic doing less but gaining more!

This week’s masterclass is a powerful reset—not just for your body, but for your nervous system.
We focused on the vagus nerve, the vital connector between your gut, heart, and brain—the pathway that regulates your energy, your emotions, and your sense of safety in the world.

At the request of one of our live participants, our dear Wim, we answered an important call:
“How do I move without pushing my nervous system further into stress?”

The answer?
We moved slower. We listened more. We let go.
We used Pilates as a tool to soothe, release, and rebalance.
And what we found was that true strength doesn’t come from pushing—it comes from knowing when to soften.

This is a class that respects your body’s wisdom, honors your system’s needs, and shows you how powerful softness can be for your body’s health.

Your legs carry your weight—and your stress. This session dives into the deep fascial chains of your hips, thighs, and feet using your two tennis balls and soft ball to unravel hidden blockages. You’ll walk out with freedom in your step, softness in your stride, and lightness in your lower body. Flow begins where restriction ends.

This session turns down the tempo to turn up silent strength. We use the balls to bring awareness, activation, and grounded fire into your legs, glutes, and feet. You’ll feel deep strength without the strain—and a surprising sense of calm power rising from your base. It’s not about pounding—it’s about presence.

Tight hips, aching knees, or tired legs? Chances are your glutes have gone rogue—hiding tension instead of creating power. This full-body session digs into the hidden knots in your legs and pelvis using the balls as truth detectors.
We’ll release, realign, and reclaim your grounded strength, so your body can move with ease, flow, and fierce control.

The Legs Wide exercise looks simple, but it’s one of the most important foundations in your lower body’s health. When you widen your stance, you widen your support — and a wider base means you stand stronger, steadier, and more grounded in everything you do.

But to open your legs safely and effectively, your body needs mobility in the right places: behind your knees, in your ankles, and deep inside your hip joints.
That’s exactly what this exercise delivers.

Legs Wide releases the tissues that keep your hips stiff, your legs tight, and your lower back overworked. It restores your ability to move in all directions with ease — bending, rotating, shifting, walking, and standing with natural agility and confidence.

This is how dancers move effortlessly.
This is how athletes load power.
And this is how your lower back stays tension-free for life.

Your spine is your lifeline—and when it’s bullied by hidden knots, tension builds, and freedom fades. In this session, we use tennis balls and the soft ball to find, feel, and free the spots that have been holding you back. Expect deep spinal release, powerful breath, and a whole new level of awareness. This is the body’s version of standing up for yourself.

Your body holds more tension than you think—and more strength than you know. In this full body session, we use two tennis balls and the soft ball to find the bullies hiding between our vertebrae, ribs, and tissu.
Expect profound releases, deep resets, and a ripple effect of energy flowing upward. Once you set your spine free, your whole body follows and effortless power is being set free for you to perform with ease.

Your body holds more tension than you think—and more strength than you know. In this full body session, we use two tennis balls and the soft ball to find the bullies hiding between our vertebrae, ribs, and tissu.
Expect profound releases, deep resets, and a ripple effect of energy flowing upward. Once you set your spine free, your whole body follows and effortless power is being set free for you to perform with ease.

The Spine Articulation into Reclining is the definition of doing more with less.
It’s one of those rare Pilates gems where three essentials happen at once:
your spine releases, your deep abdominals awaken, and your pelvis finds its freedom.

This movement teaches your entire body to work as one intelligent system.
As you articulate your spine, you’re not just loosening stiffness — you’re resetting your nervous system, creating space between your vertebrae, and restoring the natural rhythm of your back.
At the same time, your deepest core muscles switch on, supporting and lifting you from within.
And your pelvis learns to move freely again — without gripping, without holding, without strain.

It’s everything your body needs, wrapped into one simple, efficient, elegant sequence.

Do this daily and you’ll feel it instantly:
more awareness, more agility, more ease, and a body that feels put back together from feet to skull.

If you want one exercise that sets the tone for your entire day, this is it.
Precise. Complete. Essential.

If you want a rock-solid core that doesn’t give up when life gets heavy, this is the sequence you don’t skip.

The Ab Series trains your deepest abdominal layers to hold, control, and stabilize while your legs act as the ultimate leverage and resistance. It’s how you build a belly that’s not just toned—but unshakeably strong, supportive, and deeply intelligent.

Through single-leg and double-leg preps, femur arcs, toe taps, obliques, tick-tock control, and criss-cross activation, you re-educate your center from the inside out. This is not about “crunching harder.” It’s about repatterning your core so your pelvis stays stable, your waistline pulls inward, and your breath becomes the engine of your strength.

Every movement teaches your ribs, belly, and pelvis to act as one continuous system of support—quiet, precise, powerful.
Do this sequence consistently and you’ll feel how your belly is getting flatter and your core firmer.

For a truly solid core, this is non-negotiable.

We’re setting your core on purpose-driven fire—not the mindless burn, but the one that wakes up your center and pulls everything into precision. Think deep, focused, and fierce.Flat belly, strong back, full-body synergy with a session that your muscles will remember for days!

This isn’t your average core burner—it’s a full-on abdominal interrogation. Expect deep layers of strength, slow-fire holds, and sequences so sneaky you’ll be feeling every repetition and sore for days. We’re targeting every angle of your abs—with purpose, precision, and just enough play to keep it fun. This one gets results… and probably revenge from your muscles.

This is your core’s reboot sequence using the SwissBall. We’ll go deep into the belly and waist to release internal pressure, clear emotional residue, and bring softness where you’ve been gripping. No crunches—just clarity, resilience, and reconnection. Reset your belly and reclaim your core energy.

This masterclass flips the script on everything you’ve been taught about progress. Autumn reminds us that growth comes in seasons—and this season is about doing less, but doing it better.

This is where quality beats quantity. Where your body doesn’t need to be pushed harder—it needs to be listened to. With precise movement, deep focus, and powerful mind-body connection, you’ll experience how slowing down amplifies your strength, your tone, and your transformation.

The intensity is real—but it doesn’t come from doing more. It comes from doing it right and with maximal presence.

Less noise. More pauses. More results.
You won’t believe it until you feel it—but once you do, you’ll never train the same way again.

The Elbow Glides look almost too simple to matter — until you try them.

This tiny movement reveals how much tension, stuckness, and internal rotation we carry in our shoulder girdle from hours spent hunched over phones, laptops, and steering wheels.

Standing against the wall, sliding your elbows up and down, you’ll immediately feel where your shoulders are blocked — not because you’re weak, but because your entire upper body has been living too far forward for too long being stuck without even noticing.

This exercise brings your shoulders back where they belong.

It gives your joints the glide, lubrication, and mobility they need to free your neck, open your chest, and realign your spine. It’s the reset your upper body has been begging for.

And like all genius exercises, it’s the simplest ones that make the biggest difference.

Do Elbow Glides a few times a week and you’ll be amazed by how quickly your shoulders soften, your neck lightens, and your whole upper body feels less stressed and more alive.

Healthy shoulders = a happier, more comfortable you within a few closed only!

This is your upper-body ignition switch using a SwissBall and Free Weights. From grip strength to postural power, we’re working the forearms, shoulders, upper back, and chest—all while keeping your entire body toned in and activated.

Your upper body holds more than just tension—it holds your power, breath, and presence. This session is all about unlocking the stickiness of your upper body, opening up: freeing your shoulders, ribcage, and arms so energy flows again. Perfect if you’ve been tight, hunched, or compressed from life, stress, or screens. Unlock it, unstick it, and lift yourself into lightness.

Let’s build arms that don’t beg for breaks and shoulders that stay cool under pressure. This session using the SwissBall and Free Weights gives your upper body the strength to show up and hold it all together—without the tension, without the bulk. Expect sculpted arms, stable shoulders, and chest power that feels light, lifted, and ready to support whatever life throws at you—emotionally or literally.

We’re going beyond squats here—this is a session that deepens your power using the SwissBall. From feet to glutes, we’re building stability, strength, and that “my legs can do anything” feeling. It’s for movers, shakers, walkers, and life-livers. Your roots get stronger, your glutes get sassier, and your legs finally feel like they’re on your side.

The Heel Raises—or Relevés—against the Wall may look simple, but they’re the foundation of true strength, balance, and agility.

Every dancer, athlete, and naturally agile human knows: power begins at your feet. Yet modern life, soft shoes, and too much sitting have made our ankles lazy, stiff, and disconnected from the rest of our body. When the base weakens, the whole structure suffers.

This essential exercise reconnects you to that base.
Using the wall for alignment and optimal backing, you’ll learn to lift through the power of your metatarsals—not your toes—activating the deep muscles that run up your legs, through your Achilles tendon, calves, hamstrings, and spine, all the way to the crown of your head. Each repetition realigns you from your roots up, awakening your posture, your presence, and your natural spring.

A few mindful lifts a day—three to ten is enough—will restore the agility, elasticity, and power your body was designed to have.

Because when your base is alive, every movement becomes effortless.

Rise with strength. Stand with grace. Move from your ankles like you mean it. With confidence and control.

Let your glutes set the tempo in this lower body rhythm ride. From squats to lunges to lifts, we’re sculpting the legs while engaging your core and unlocking your entire body. Feel the beat. Build the strength. And feel like you have a set of new legs in toned rest-of-the-body.

Heavy legs? Stiff hips? Funky knees? This session pulls the plug on tension and gets the whole lower body flexible again. We’re working on your agility in the muscles to release built-up pressure, restore alignment, and bring lightness to every step. Unplug the stress, reconnect with more freedom in your legs, and walk out with a recharged lower body.

This is not your typical fall reset—it’s a deep, grounded return to what truly serves you. In this powerful autumn-inspired session, we chose quality over quantity, strength over speed, and let go of everything the body no longer needs.

With focused, intentional movement, we wrung out stagnation, tension, and toxins—making space for calm, silent power to rise from within. This isn’t about doing more. It’s about doing it better. Slower. Deeper. Stronger.

Let this be your seasonal reboot.
A full-body exhale. A reminder of your quiet, unstoppable strength.

Ready to build the spine you were born to stand on? This session connects the dots between your posture, power, and potential—and reminds your nervous system who’s boss thanks to the use of the SwissBall. You’ll leave with a spine that’s deeply steady, stacked, and strong to support your body and your life. Less hunch, more YES.

Sometimes the smallest, gentlest movements bring the biggest relief.

The Assisted Pelvic Clock is one of those exercises that looks simple—but its effects ripple through your entire spine. Most of our back tension starts where the spine meets the pelvis, in the sacrum—the body’s silent stress collector. Over time, gravity, sitting, and guarding against pain make this area stiff and unresponsive, disconnecting us from our natural rhythm.

This exercise brings that rhythm back. By gently guiding your pelvis in circular motions, you stir, soften, and release the hidden stiffness that locks up your lower back, hips, and even your neck. It restores movement and sponginess to the base of your spine—your foundation for freedom and ease.

Think of it as dental floss for your lower back: do it two or three times a week, and you’ll keep your spine supple, your pelvis free, and your body happy.

Because a spine that moves at its base moves with grace everywhere else

Your spine isn’t meant to be stiff—it’s meant to move like water. In this session, we’ll ripple, twist, extend, and roll with the help of the SwissBall to bring your spinal flow back online. Whether you’ve been stuck in a chair or stuck in your head, this is your go-to spinal revival. Let’s wave it, wake it, and feel alive again.

Let your spine breathe, twist, and realign in this all-body-reset session using the SwissBall. We’re building deep strength, smooth mobility, and full-body flow, so your entire body speaks confidence without saying a word.

This is your core’s reboot sequence. We’ll go deep into the belly, waist, and lower back to release internal pressure, clear emotional residue, and bring softness where you’ve been gripping. No crunches—just clarity, breath, and lots of de-bloating. Reset your gut’s health and reclaim your flatter and leaner belly.

Forget crunches and endless ab work—this is where real core strength begins.

Belly Up and In teaches you how to connect to your deepest layer of abdominals—the invisible core that supports your organs, shapes your waistline, and keeps your belly naturally flat. Most people think strong abs come from pushing out and hardening, but true strength comes from the opposite: drawing in, lifting up, and toning from within.

When you learn how to activate this layer, your entire midsection reorganizes. Your spine feels supported, your digestion improves, and your waistline naturally slims—without strain or tension.

Do this daily, and you’ll start to carry your strength differently—effortless, centered, confident.
No more bloating, no more bulging, no more pooch.

Because a strong core isn’t about force—it’s about finesse

We’re setting your core on purpose-driven fire—not the mindless burn, but the one that wakes up your center and pulls everything into precision using dumbbells to intensify the work. Think deep, focused, and fierce. Flat belly, strong back, full-body synergy.

This is a deep-core reset for when everything feels out of sync and your belly feels huge. We’re bringing structure, deep inner strength, and smart sequencing back to your center. No chaos, no random crunches—just calm, controlled core connection that puts you in charge of your belly again. You’ll leave with your belly feeling more collected, connected, and leaner going flat again understanding the strength of pulling up &in vs pushing out & down.

The Wall Light Bulb exercise is a must for anyone who spends hours at a desk, behind a wheel, or in front of a screen.

We live with our shoulders pulled forward and our posture collapsing inward—tight chest, heavy neck, and overworked upper back. The Wall Light Bulb unwinds all of that. It unlocks and mobilizes the rotator cuff and shoulder blade muscles, clearing your clavicles and throat, restoring the balance between your front and back body so your shoulders can move freely again.

By rotating your arms gently along the wall and following your thumbs with your eyes, you release tension in your nerves and muscles that travels up into your neck and head while retraining your shoulders to relax back and down—where they belong. The advanced version deepens the spiral stretch by adding a gentle head rotation, enhancing your mobility and nerve glide.

It’s the perfect antidote to tech-neck, rounded posture, and daily stress.
Just a few mindful minutes, and you’ll feel your neck lighter, your posture taller, and your upper body breathing again.

Because free clavicles mean a free neck—and a freer you.

This week, we’re going back in time—with two of the greats who shaped my path: Ton & Michael. They’re like my big brothers, and they taught me the art of precise movement without losing the fun, the joy, or the freedom.

This is a rare gem: a traditional Pilates masterclass rooted in the original teachings of Joseph Pilates and the Elder Master Teachers. You’ll move your body through all planes, with nuance, challenge, and flow—building real capability and deep confidence in your own physiology.

Expect laughs, laser-sharp cues, and full-body power wrapped in legacy.
This is one of those classes that’s more than just movement—it’s heritage in motion.
And who knows… you might just spot a little piece of what we do together in their teaching.

Your upper body holds more than just tension—it holds all of your presence. This session is all about cracking open the vault, getting rid of all the stiffness: freeing your shoulders, ribcage, and arms so energy flows again. Perfect if you’ve been tight, hunched, or compressed from life, stress, or screens. Unlock it, unstick it, and lift yourself into lightness. A must have favorite class in your library.