Hen Doo meets Pilates!

30th May 2018

I was so grateful for this lovely bunch of girls booking a Pilates class with Centre Focused Pilates for their hen doo in Edinburgh. They all done brilliantly, some beginners and some with previous Pilates experience. We worked on the mats with the ova ball, with a focus on the glutes throughout. They can now go off and indulge over an afternoon tea guilt free 🙂

Doing something like Pilates on a hen doo is a great way to bond with each other and send the bride-to-be off in an energised, feel good mood.

If you would like to book a Private event similar to this then please contact me here. I provide everything for the class, including the mats, small equipment and music.

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International Pilates Day May 5th 2018

Image result for international pilates day

Happy Pilates Day everyone!!!

Pilates instructors from around the world celebrate this day to be thankful and grateful for Joseph and Clara Pilates who introduced us all to this extraordinary opportunity. Becoming passionate in Pilates has definitely been life changing for me. I have noticed a complete change in my body and the way I view exercise and injury. The body works in weird and wonderful ways and not one size fits all but I believe Pilates is something that everyone can enjoy.  I have been lucky enough to share my journey through my instagram page and meet fellow instructors from around the globe.  I am inspired each and every day by their talent and motivation.  So, let’s all come together and appreciate this day and what it signifies.

On Tuesday 8th of May, I celebrated with my lovely Pilates class. We had some healthy snack bars and mineral water to rejuvenate ourselves after class. Take a look at the pictures below.

See you on the mat 🙂


My Go To Exercises

My Go To Exercises

I thought I would share some of my all time favourite exercises that I tend to use a lot in my classes and at home for self-practice.  I have decided to narrow my post to 4 exercises but honestly, the list is endless.  The exercises chosen are diverse enough that you can use them from beginner to advanced by changing the level of the exercise, adding equipment  or combining it to form a sequence. Each exercise provides its own challenge but also has its own role in targeting specific muscle groups and the control of specific movements.

Push ups

This can be done resting on your knees (as shown) or on your toes.  It is key that you keep your elbows drawing in to your side as you lower down in order to protect your shoulder from injury. This exercise should be felt in your triceps and chest. Only lower down as far as comfortable and engage those abs to maintain your neutral spine.


A staple exercise for anyone practicing Pilates.  This exercise really engages your deep abdominal muscles and the more you do the more it burns!! Focus on controlling your centre in neutral as your legs lift and lower to table top pose.  Your table top position is where your hip and knee are both at 90 degrees. Remember to start with the level that works best for your body.


I enjoy this exercise as it incorporates the whole body. You should start with your hands under your shoulders and knees under hips with a neutral spine.  As you float your leg up into full extension imagine lengthening your toes away from the body.  Keep the core muscles engaged and a gentle squeeze on your glutes.  Watch out for any pelvic rotation or extension in your lower spine and keep your elbows soft.

Shoulder bridge

If you have ever been to a Pilates class then I guarantee you have done this exercise before. This is designed for spinal articulation and strengthening of the glutes and hamstrings. To begin tuck your tailbone in and slowly peel your spine off the mat bone by bone, rolling up through the spine.  Hold at the top, keeping your knees hip width apart. As you begin to roll down imagine lowering one spinal bone at a time. Relax your tailbone as your pelvis touches down. A nice variation to this is to take your feet a little further forwards and you should feel it more in your hamstrings.

If you do decide to try any of these exercises then make sure they feel comfortable to your body.  If you experience any pain or discomfort then please consult with a trained Pilates instructor or a health professional.

Most importantly – enjoy!!


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Healthy Mind Healthy Body

Healthy Mind Healthy Body event

What a fantastic event we all had at the Arthur Conan Doyle Centre!! The event started with a nutritional talk with Dr Gregorio Torchia of Nutripanda, followed by yoga sessions with Edinburgh Community Yoga and Pilates with myself, Centre Focused Pilates :). We also had delicious vegan food samples from the Edinburgh Beetroot Café. The event was finished off with Vanessa Skelton Sports Massage and Soft Tissue Therapy who made us all feel better after all our working out!

Have a look at some pictures below 🙂


Pilates for Men


Pilates is for men too? whaaat?
The common myth I hear all the time is that Pilates is only for women. This could not be further from the truth.  Pilates was first introduced by a male; Joseph Pilates. He spent his childhood battling rheumatic disease, asthma and rickets and was determined to become physically healthy. He done this by creating his own system of exercise – Pilates. He started off teaching Scotland Yard detectives in self-defence but due to unfortunate circumstances he was imprisoned in Germany during the first world war.  He began to teach physical exercise programs to his fellow compatriots, using springs and the camp bunk beds.  Following this he returned to Germany and taught the German Police Force. He then migrated to the USA and set up a studio with his wife which grew in popularity.

It appears over the years that this popularity has taken the interest of women and less men.  From experience I think most men believe Pilates is ‘easy’ or ‘stretchy’ or just too slow paced. It might be intimidating if they don’t feel as graceful or flexible as their female partners (my boyfriend would agree with this). These things come with practice and dedication to the craft and each of us are still working at this in our own way.  Rome wasn’t built in a day as they say.

Pilates for men can provide countless benefits for your body and mind, more than just stretching and breathing.  I try to remind myself that the best swimmers are those that swim with their core, the best runners are those that use their control and stability and the best weight lifter is one that can combine it all. Many male clients may not want to lie on a mat and use their body weight for exercise.  They may prefer to lift weights, so as an instructor seeing a client 1:1 this can be challenging to break down.  I try to make Pilates as functional as I can to their specific activity or sport and as a physiotherapist, I am able to incorporate Pilates into nearly every patient’s exercise program and try to adapt the exercises to their individual needs.  This is where 1:1 Pilates is useful or small group settings so you can get to know each clients goals and level of ability.  It is easy to feel swallowed up in a large class setting, which may be another reason males feel put off.

I hope that this inspires more males to take the plunge and book into a class, no matter what your sport, level of strength or experience. Remember, Pilates was created by a man for MEN and women 🙂

Joseph Pilates once said; “In 10 sessions, you feel better, 20 sessions you look better, 30 sessions you have a completely new body.”


Ante-natal Pilates

If you are an expectant mother to be then ante-natal pilates is for you. The aim of the class is to help maintain core strength and stability to support you throughout your beautiful pregnancy. Exercise during your pregnancy can provide a lot of benefits but as instructors we know it can be daunting starting a new class.  Whether you are a complete novice right up to elite athlete, pilates can help you. There are, of course, contraindications to taking part in exercise and if you have any concerns over this you can discuss this with your GP and class instructor.

Some of the key benefits are; pelvic floor muscle training, deep abdominal muscle training, posture re-education, gluteal strengthening, scapulothoracic training, and helping to maintain your mobility.  This will help prepare you for your changing body throughout the pregnancy, during the birth and whilst caring for your baby.

The classes will introduce you to other expectant mothers and it is a great way to socialise and share stories. Group classes are great as they are usually a small group size which allows the instructor to monitor your technique and encourage progression. We can utilise small equipment such as, exercise bands, ova balls and pilates circles.

I hope after reading this you feel inspired to attend these classes.  As Joseph Pilates once said; “every moment of our life can be the beginning of great things.”  You are bringing a beautiful baby into this world, enjoy every moment of your pregnancy in the healthiest way you can xxx

Benefits of Pilates

Have you ever looked at a gym timetable and thought about Pilates but didn’t think it was for you?

Pilates has so many benefits for the body and mind. I am going to tell you 5 of my favourite things I love about Pilates and the way it has changed my life. I hope that you have found some similarities in your own practice.

1) Pilates targets ALL levels of fitness, from complete beginners to advanced. This is done through gradual progression through the various levels of an exercise and with use of props.

2) Props such as the Pilates ring (one of my favourites), foam roller, Pilates ball etc are all utilised in mat based classes to challenge your control and strength. This keeps the classes versatile and challenging no matter your level of experience

3) Improved postural awareness. We teach you about how to find your centre and how to control your centre with your movements and your breathing. This awareness we hope, will transfer into your day to day life

4) Improved core stability. Your core in Pilates involves all aspects of your body and how they work together. It focuses on deep abdominals, trunk, pelvis and shoulder girdle. All together building a stronger foundation.

5) Finally and most importantly it’s FUN 🙂 I try to make my classes as enjoyable as I can, it helps to keep focus and engagement within in the class and with your instructor

Sonya x

First blog post

Hello thanks for taking the time to come along and read my first little blog post :).

I was introduced to Pilates in 2013 at my local gym as a way to improve back pain. I was in my fourth year of University studying Physiotherapy, being exposed to a long list of patients suffering similar problems and I wanted to find a long term solution to help them through it. I started my Pilates training through APPI (Australian Physiotherapy Pilates Institute) and have completed all levels from Beginner to Advanced. I have also trained in ante-natal and post-natal Pilates for any lovely ladies who are expecting or planning a little one in their life :).

I love Pilates because it can help EVERYONE. Our core is our powerhouse and I believe we should dedicate our time and effort into improving it every day. It’s not always easy to implement but every day that I succeed in this is a good one. As they say, all you need is love (and Pilates).

Please feel free to leave a comment or send me a message for any advice.

Sonya x