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UPCOMING PILATES & MOBILITY COURSES @ EVOLVE

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"Justine is a fantastic pilates instructor. She created workouts with options tailored to my needs and I always left the class feeling amazing. Highly recommend a session with Justine!!"

Ingrid - 

Are you looking to make the commitment to improve your wellbeing? I would love to have you join in one of my Courses, Bootcamps and Challenges -  where your consistency will bring you ultimate levels of progression. 
 

Why do I love running courses so much?
 

Cheaper classes! By offering my Pilates as a course it enables me to keep my per-session costs super affordable, which not only makes them more accessible but also means if you miss a class here or there you don't feel too hard done by.

I really do prefer teaching courses because I can create a programme that enables all the participants to level up at the same rate - so that we are all getting stronger and more sculpted side by side. This allows me to adapt my class and course structure to reflect my group as a whole.

I love having the same familiar, friendly faces in each class for my own enjoyment but also I believe it helps clients to stay more motivated because they feel comfortable in the environment that they are working out in and who they work out next to.
 

I also love building that rapport and relationship with clients and seeing course members get to know each other better.
 

My final reason for offering courses is that it locks my clients in to commitment and I believe the reason why I see such great results from clients who attend these courses is very simply - consistency.
 
Below you can find the range of Pilates, Mobility and Meditation courses that I have coming up in the Airlie Beach, Cannonvale and Dingo Beach areas. Please don't hesitate to reach out with any questions!

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8 WEEK CORE SCULPT - ABS CHALLENGE
 
STARTS MAY 16TH @ EVOLVE
 
$149 - 16 X 1 HOUR CLASSES 

LESS THAN $10 PER CLASS

 
ONLY 12 SPACES AVAILABLE 
 
3.15 PM TUES, THURS

Tone, tighten and strengthen your core with 2 classes a week for a consistent 8 weeks.

Absolutely everyone, at all fitness levels, can benefit from having a stronger core. So, whether you think that you have a weak core, low back pain, are always slumping or just can’t seem to get rid of your lower tummy bulge – come and get involved in this core rebuilding challenge.  
 

What will the Challenge involve?
 

  • Pilates workout – Pilates is a form of bodyweight strength and flexibility training that focusses on control, precision and muscle activation. Almost all the exercises involve a continuous flow of movement that lengthen, strengthen and tone your body.

  • T-Zone, T-Zone, T-Zone…. Every class we will spend time activating your T-Zone, this is the combination of your Pelvic Floor and Transverse Abdominus. We use this combination to create a powerhouse of strength and stability in your pelvis.

  • Full core routine – each class is going to target all muscle groups in the core through varied and creatively planned workouts

  • Equipment – As the weeks go on, I will start to incorporate pieces of equipment such as the small ball, magic circle and bands.

  • Options to take more advanced or easier levels in the majority of the exercises and ALWAYS have a rest if you are starting to lose your quality of movement.
     

Below are the main abdominal muscle groups that make up your core and we are going to be strengthening all of them, to leave you feeling sculpted and supported.
 

Transverse Abdominis – Corset 😉
 

This is the deepest muscle layer, known as the corset muscle. Your TA wraps around your abdomen and plays a key role in protecting organs and stabilising your spine. A weak transversus abdominis often presents itself as lower back pain, and is commonly weak as a result of pregnancy.
 

Benefits of strengthening your Transversus Abdominus include;

  • Reduce lower back pain and prevent injury

  • Abdominal rehabilitation after pregnancy

  • Making the waist look smaller as you ‘tighten your corset’

  • Help you to maintain better posture and walk taller

  • Stablilise your Pelvis
     

External & Internal Obliques – Side lines 😉
 

These are the muscles at the sides of your torso that allow your spine to rotate i.e. reaching to turn off your alarm in the morning, pulling your seatbelt across your body. The external obliques rotate your trunk towards the opposite side i.e. Oblique Curl and Internal flex and rotate the trunk towards the same side i.e. Side plank

Benefits of strengthening your obliques include;

  • Create ‘ab lines’ – as the external obliques are close under the skin you can quickly start to notice a visibly more tightened and toned waist once you begin training your obliques.

  • Help to reduce back pain by stabilising the spine

  • Support the core – helping you to feel more balanced and reduce risk of falls

  • More agile – change direction better, run faster, lift stronger
     

Rectus Abdominus – 6 Pack Muscle
 

This is the most well-known muscle group, serving many important functions for the body. Including moving the trunk backwards, forwards and sideways. This muscle stabilises the spine and control the movement of your pelvis. The Rectus Abdominus also plays a vital role in our breathing, as during exhalation it pulls down on the expiratory breathing muscles. In addition, it helps with coughing, giving birth & bowel movements.

Benefits of strengthening your Rectus Abdominus include;

  • Movements with a bit more bounce – having a strong core allows for better control over your motion

  • Reduction of back pain through stabilisation of the spine

  • Increased efficiency of breathing – lead a healthier lifestyle without even trying

  • Massage internal organs and improve digestion (you will find out what I mean!)

Pelvic Floor

The Pelvic floor muscle comprises of soft tissues and muscles that attach to the bottom of your pelvis, acting like a hammock to hold in pelvic organs.

Benefits of strengthening your Pelvic Floor include;

  • Improve recovery from childbirth and gynaecological surgery, including decreasing symptoms of prolapse and recovery from prostate surgery (in men)

  • Increase sexual sensation and orgasmic potential

  • Increased confidence in day to day activities due to improved bowel and bladder control
     

So, so, so many benefits to having a strong core! I get buzzed about all the functional benefits but it also feels great to improve your tone and appearance of our waist. By toning and tightening your core muscles – you reduce the appearance and circumference of your waist. And by making an 8 week commitment to your core training, you will naturally want to make better nutritional and lifestyle choices too.
 

No matter where you are in your fitness journey you will benefit from these twice a week classes! They are all going to be low impact (i.e. gentle on joints) but I definitely can’t guarantee low intensity :D The great thing about Pilates is the level of focus and concentration, which means we take things slow to ensure all the correct muscle activation and breathing techniques are being engaged.
 

Book your space today – Only 12 available
 

You won’t regret it 😊

GET UNLIMITED ACCESS TO ALL 4 OF THESE COURSES AND MORE.... 

6 WEEK GOLD PILATES MEMBERSHIP

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6 WEEK ABS & BOOTY HIIT PILATES 
QUICK FIX!

 
STARTS MAY 29TH @ EVOLVE
 
$120 - 12 X 45 MINUTE CLASSES 

$10 PER CLASS

 
ONLY 12 SPACES AVAILABLE 
 
6.00 AM MON, THURS

If working out in the morning is for you - then come get your full dose of Abs & Booty goodness!

These classes are going to be low impact with 90% of the exercises performed down on the mat making it easy on the joints.​

HOWEVER - they are going be high intensity and fast flowing - a quick fix of fantastic movement!

 

If you are looking for something less intense or an entry back into exercise then please check out both my Body Butter Movement Course and Dawn Pilates & Meditation Bootcamp.

 

Each class will use sequences of all our traditional Pilates exercises which are absolutely fantastic at building a well rounded booty and sculpting your waist. Throughout the course you will build a stronger mind muscle connection and more aware of maintaining good posture and body alignment outside of class, creating better habits.

 

Every class will introduce the cue’s in Pilates – so even if you have never done Pilates before, you’ll get the hang of the movements and techniques quickly. We will be performing the exercises with a focus on controlled, quality, slow movements and good execution.

 

I constantly guide you through each and every exercise – if I can see one person that needs to change something minor, I will cue the whole class. Otherwise I will come over and physically correct you to help you understand what it is we are trying to achieve with the movement

 

More suited for someone who is looking to improve their fitness and sculpt their waist and glutes but not looking for the intensity of the Cardio Pilates!

 

The structure for one of these classes would be:

-              5 minute Warm up

-              5 minutes Pilates Cueing

-              30 minute HiiT workout (for example 45s work, 15s rest x30)

-              5 minute stretch 

GET UNLIMITED ACCESS TO ALL 4 OF THESE COURSES AND MORE.... 

6 WEEK GOLD PILATES MEMBERSHIP

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6 WEEK DAWN PILATES & MEDITATION BOOTCAMP
 
STARTS MAY 29TH @ EVOLVE
 
12 X 1hour 

$10 PER CLASS - $120

 
ONLY 12 SPACES AVAILABLE 
 
7.00 AM MON, THURS

A full mind and body strengthening session to start your day 

Every Monday and Thurs at 7.00am come and join me for 1 hour of traditional Pilates Matwork and Yoga Nidra Meditation.
 

More suited to Beginner level Pilates, looking for a full body workout that is low impact on your joints but has a strong impact on how you feel inside your skin
 

I will set you up and demonstrate each exercise and then come around to make physical corrections and ensure that you feel confident in how you are moving
 

Low impact with 90% of the exercises being done on the mat
 

Access to all the wonderful equipment at Evolve such as Bolsters, Blankets, Blocks, Wrist Supports to ensure you are as comfortable as possible for both your workout and your meditation
 

Each class will be toning, sculpting and strengthening our upper body/back, Core and Glutes


Classes will gradually increase in intensity over the 6 weeks
 

1 hour class where I will get your head in the game with 5 minutes of introducing all of the cueing, 35 minutes of matwork and then 5 minutes of deep stretching to finish and get the heart rate back down.

Finished off with a 15 minute guided Yoga Nidra Meditation & Breathwork. Yoga Nidra is a meditative nap, where you will lie back with a cooling eye pillow in your most comfortable position and follow my guidance as I bring your attention inwards and awaken your senses to the present moment. I am also an Oxygen Advantage Breathwork Instructor and like to incorporate some breathwork for recovery/anxiety reduction techniques into my meditations.

GET UNLIMITED ACCESS TO ALL 4 OF THESE COURSES AND MORE.... 

6 WEEK GOLD PILATES MEMBERSHIP

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6 WEEK INTENSE CARDIO PILATES CHALLENGE
 
STARTS MAY 30TH @ EVOLVE
 
12 X 1hour 

$10 PER CLASS - $120

 
ONLY 12 SPACES AVAILABLE 
 
6.00 AM TUES, FRI

Only for those looking to push themselves to the max - high calorie burning sessions

WARNING - These workout are going to be INTENSE – prepare for high release of dopamine and high calorie burn! Understand what you are signing up for and bring a sweat towel :)

For 6 weeks - every Tuesday and Friday we are going to go HARD at 6am!

45 minute class that takes no prisoners but will leave you feeling high on life and ready to take on your day!

-              HiiT Pilates, using classic Pilates exercises and still focussing on quality of movement and control – however the exercises chosen will be more intermediate level in terms of intensity

-              Mixture of low and higher impact fun and varied cardio moves i.e. mountain climbers, jump squats, courtesy lunges & Burpees.

-              5 minute dynamic warm up

-              35 minute high intensity mix of Pilates style exercises and Cardio exercises targeting the whole body (each class will be varied)

-              There is always the option to slow down these exercises – as long as you keep moving 😊

-              Focus on Abs, Booty and Upper back/arms are going to get more shredded every session

-              Up-tempo music

-              This workout will push you to your limits over 40 minutes and then you get 5 minutes of deep & satisfying stretches to finish the class and get your heart rate down

-              I’ll do the workout with you so you can constantly refer to me to check you are doing the exercise right and I’ll know exactly when it’s starting to hurt and can keep pushing you to your limit – in it together!

If you have pre-existing injuries then I recommend you check out my Abs & Booty HiiT Pilates class, where we will be able to make more substitutions but still provide a high intensity workout.

GET UNLIMITED ACCESS TO ALL 4 OF THESE COURSES AND MORE.... 

6 WEEK GOLD PILATES MEMBERSHIP

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6 WEEK BODY BUTTER MOVEMENT ENHANCING COURSE
 
STARTS MAY 30TH @ EVOLVE
 
12 X 1hour 

$10 PER CLASS - $120

 
ONLY 12 SPACES AVAILABLE 
 
7.00 AM TUES, FRI

Improve the quality of your everyday life by making every movement more enjoyable

I absolutely LOVE mobility training! And so will you.....
 

No matter what age you are, or how fit and able you are - you CAN and WILL benefit from increasing the range of movement and strength in your joints. Doing so allows you unlock the full potential of what your magnificent body can do! Not only this, but the movements we will do release more synovial fluid into your joints - quite literally lubing them up to help produce creamy, smooth and comfortable movement in your body - hence BODY BUTTER
 

We don't lose mobility as a natural ageing process - we lose it because we don't use it. But the great news is, it's not gone forever! It's just going to take time and consistent mobility work to teach your body how to access certain ranges of movement again and use them in your day to day activities.

The idea behind the mobility training that I provide is to increase my clients QUALITY OF LIFE, making everyday movements pain free and quite simply more enjoyable - . With consistent training you will start to feel more 'bouncy' because you will have the strength to perform movement in a more dynamic way.
 

Mobility is gaining more and more popularity as a strength training method, it is no longer seen as something that just the elderly require - professional athletes, bodybuilders and weightlifters are designating more time than ever before to their mobility training because they realise the huge potential that can be released to increase performance.

 

For just $120 I'm providing 6 weeks of 12 x hour long classes in a course that allows you enough time to recover from each class but keeps you consistent at the same time. We are going to focus on Hips, Spine and Shoulders in these classes simply because these joints have more responsibilities than others and so you will feel more benefit.
 

-              Mobility training involves a combination of dynamic movements, kinetic stretches, passive holds at your end range of movement and isometric loading.

-              WARNING: this is not a gentle stretching class – in order to gain access to greater range of movement, we need to move past your comfortable end range of movement and into areas of discomfort, prepare to be challenged but you will be rewarded with buttery motion

-              Not only buttering up your joints and giving you more freedom of movement but also teaching your nervous system how to access these ranges of movement so that when you leave the class and go about your day – you can continue to benefit

GET UNLIMITED ACCESS TO ALL 4 OF THESE COURSES AND MORE.... 

6 WEEK GOLD PILATES MEMBERSHIP

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76 Shute Harbour Rd, Cannonvale

EVOLVE

Located at 76 Shute Harbour Rd, formerly known as Yoga Therapies studio. A beautiful old church building with wooden flooring and a lovely homely atmosphere. Leave your shoes outside and slide the doors open to come and join me in this friendly space. There is free parking just in front of the studio. (where I am taking the photo from!) 
Evolve is fully equipped with 15 Yoga mats, cushion bolsters, blocks and Air Con!

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