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@flowfrequencymovement

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Yoga/Pilates/Strength
🤍@coreplus_studios 🤍@lunarsol.studio
🤍@duo_movement🤍@wildsoul.wellness

POSTS STORIES REELS

🤤🐾🫶

Food prep time for Maya with the help of @wildozpetproducts @worldofscratch @petzpark

I do a combo of home cooked using @wildozpetproducts & the other half is @worldofscratch frozen raw.

She gets my cooked meal at night and at breakfast she gets @worldofscratch frozen raw food which has all the nutrients she needs too and its an easy scoop straight from the bag!

The prepping for cooked looks like:

Cook 2 kg of wild Oz meat products (this batch is kangaroo, collagen & hearts)
1kg of vegetables (pumpkin, broccoli, beans, carrots, sweet potato)

I add to each 500g portion:
Sardines
Blueberries (today raspberries is all i had)
Scratch Daily Toppers (probiotic base)
Petzpark plaque control
Ground Eggshell

One happy pooch & mama let me tell you
@mayathegentlegoofball
😍 by @flowfrequencymovement

🫠
One word: BRUTAL

Warm up Single leg footwork into Fig4 bridges

Wide Curtsey Lunges (yes I'm crossed to the opposite shoulder block 🥵) + Scooter ÷ heel raise

Proposal kneel variation adductor 1/2 splits with lateral flexion + pulses

Front leg extension 1/2 splits + rotation + pulses (of course 😈)

Proposal kneel single arm work - bicep curl + woodchop + bow & arrow. Just bow & arrow with heel raise

My face says it all...
Full real time version at the end ➡️

@duo_movement Albert Park
@steph_amon
@laushuntley

#reformerpilates
#strength
#noprops
#spicy
#pilatesmelbourne by @flowfrequencymovement

💪45 min class in 90 seconds. Minimal spring changes.💪
A posterior and stabiliser focused sequence.
Targeting the muscles on the back of your body (the posterior chain) and the smaller, deep muscles responsible for joint and core control (stabilisers).

Posterior Chain: The network of muscles on the backside of your body—including your calves, hamstrings, glutes, lower back, and upper back. These are your powerhouse muscles for walking, jumping, and lifting.

Stabilisers: The smaller, intrinsic muscles (like your rotator cuffs, deep core muscles, and hip abductors). They don't create big movements themselves; instead, they keep your joints properly aligned and provide a stable base so your larger muscles can work safely and efficiently.

Core Benefits:
Counteracts the effects of sitting all day by pulling rounded shoulders back, activating dormant glutes, and aligning the spine.

Prevents Injuries- Weak stabilisers and tight anterior muscles (the front of your body) frequently lead to lower back pain, knee strain, and shoulder impingement.
Strengthening these areas creates a balanced, supportive framework for your joints.

Unlocks Athletic Power - A strong posterior chain is the foundation of explosiveness. It improves your vertical jump, running speed, and heavy lifting capacity.

Enhances Everyday Functionality -Makes basic tasks like bending over, picking up heavy objects, and climbing stairs feel effortless while maintaining overall mobility as you age.

🤌🤌🤌

#reformerpilates
#thoughtfulsequencing
#pilates
#holisticstrength
#coreplusbrighton by @flowfrequencymovement

🖤
45 minute controlled mat class
(condensed into 90 seconds sped up x3 🫠)
50 seconds per section
WarmForm- my fave CorePlus mat style 😍

Smooth fluid transitions, intentional layers working at a slow tempo, focus on controlled movements, form and breath connection.
A delicious purposeful burn, nervous system regulation.
Targeting one exercise for 50 seconds, flowing between sections in 5 seconds.
No breaks (unless you need to obvs)
Also finished with the same block of core just extra challenge options given.

WarmForm Pilates
@coreplus_studios 📍Brighton
@renee.henderson.wellness

#Pilates
#warmform
#control
#breath
#pilatessequencing by @flowfrequencymovement

🤌

Spicy little sequence w/ squishy ball
*sped up x3

Warm up was core double arm in straps ball under tailbone (not shown)

B💙 Base / Y💛 Challenge:

• Lunges testing stability with foot pressing into ball in front of shoulder block + arm sweep rotation

• Kneeling split series + rotation + wide chest press with pulses

• Forearm plank with knee tuck (rolling ball up box)

• Barbie squats + squeeze + plank tucks

Save for later ✅️
At CorePlus Fitzroy North 🥰

#reformerpilates
#pilates
#melbournepilates
@coreplus_studios by @flowfrequencymovement

🫶🩷🐾
She is my baby
Happy mothers day to all those that have the pleasure and joy of fur babies not human ones...
I see you, you're a mum too!

#furbabies
#mothersday
#dogsofinstagram by @flowfrequencymovement

🔥

Coming back to strength and pelvic stability...

Roll backs with a difference:
Looped on my thigh creating resistance- working abductors and adductor simultaneously but a very strong focus on pelvic and core stability.

What I love is that you cannot rush this - there's no way around it but slow concentrated movements.

Instruct clients to zip legs together from ankles all the way up to inner thighs.
Shoulders away from ears (you'll see them creep up!)

SEQUENCE:
• Roll back prep - gauge where you're seated (closer to front end more resistance / closer to shoulder blocks less resistance & more body support)

• Supported roll back + Table Top leg float

• Add butterfly - do not let the loop/rope pull you to the rear, stay even through hips and pelvis

• Hold roll back- just butterfly

• Teaser - option to add opposite arm reach (double arm if you can but it's super tricky!)

This was a part of a bigger stability sequence that I'll post soon.

I'm on 1 red ❤️ (heavy).
My offer to clients was either blue 💙 base / ^💙 intermediate/ red ❤️ challenge

Wearing @ange.paris pants

#pelvicstability
#angeparis
#pilates
#corestability
#melbournepilates by @flowfrequencymovement

🌞🚴‍♀️🌊

Wholesome autumn Sundays.

What a gorgeous day, I taught in the morning then a friend and i jumped on our bikes and cycled from Elwood to Port Melbourne - with a cheeky little wine stop at @westbeachpavilion on the way back.

Happiness.

#sunnyautumn
#melbourneadventures
#cheapfun
#feellikeakidagain
#happiness by @flowfrequencymovement

✨️💖

Come to work with me on a Saturday..
Reformer classes at CorePlus Brighton.

Happiness is when you walk into work, you feel at home and get to hang out with gorgeous souls like @rajbinder__ ~ always a giggle.

We look forward to seeing you in studio soon!

@coreplus_studios

#reformer
#pilates
#movement
#bayside
#teacherlife

@renee.henderson.wellness by @flowfrequencymovement

🫶

I have a little love affair going on with pelvic stabilisation lately. Focusing on mobility and control within the stability range.

Using a combo of lighter spring pairs and singles throughout.

Here is a little snippet of one of my flows recently - it's just a couple of sections from the full class plan.

Feet in straps section
- B&Y 💙💛 (1 med & 1 light) or ^BY for more support

•External rotation from table top (think upside down Fire hydrant)
Controlled movement of femur in hip socket- maintaining even pelvis.

•Frog press + straddle. Core focus on lighter springs, slow movements still holding steady pelvis.

•Chest lift with leg extension + 100s

Standing Lunges
- B 💙 base, Y 💛challenge, No Springs 🥵

•Split squat

• Reverse Tippy + Arms + Scooter + just Scooter

• hold lunge - front heel lifts (this was 🔥🥵🔥)

At the gorgeous @pilate_hard in Elwood
@mellockman

#reformer
#melbournepilates
#stability
#reformersequencing
#pilatesteacher by @flowfrequencymovement

Performative Pilates

There’s something quietly significant in the shift from applying for a teaching role to auditioning for one.

Language matters. It reflects values, priorities, and—perhaps most importantly—the way a profession sees itself.

Not so long ago, a Pilates teacher applied for a position much like any other educator. Their knowledge, experience, observation skills, and ability to guide individual bodies were central. The interview might include a practical component, but it was grounded in teaching: assessing movement, offering corrections, adapting exercises, and demonstrating an understanding of the method.

Now, increasingly, teachers are asked to audition.

An audition implies performance. It suggests an audience. It prioritises presence, projection, energy, and delivery—often within a short, curated window designed to impress. The question subtly shifts from “Can you teach?” to “Can you perform?”
And that raises a deeper question: When did teachers become performers?

Part of the answer lies in the evolution of the fitness industry. As classes have grown larger and more commercialised, the role of the instructor has, in many settings, drifted toward that of an entertainer. Music is louder. Lighting is more theatrical. Programming is standardised. The individual becomes less visible, and the group becomes the focus.

In this environment, engagement is measured not by the quality of observation or the precision of a cue, but by energy, charisma, and the ability to hold attention. The teacher stands at the front; the class follows. It is efficient, scalable—and, in many cases, profitable.

But Pilates, at its core, was never designed as a performance.

It is a method grounded in awareness, control, and specificity. It asks the teacher to see—to notice asymmetry, compensation, hesitation. It asks for restraint as much as enthusiasm. A good teacher doesn’t simply lead; they respond. They adapt. They meet the individual where they are.

This is difficult to audition.

You can’t easily demonstrate deep observational skill in a five-minute showcase. You can’t reveal your ability to progress or regress exercises without context.
CONTINUE IN COMMENTS by @flowfrequencymovement

✨️
45min STRETCH CLASS in under 3min
✨️

I always start with Breathwork a moment to land in the body.

Windscreen wipers/ Figure 4s
Light feet in straps (core focus) 💙
Heavier feet in straps ❤️💙💛

Standing Cat/Cows with carriage pull
Down Dog > Up Dog Spinal Waves
Easy Twist
Pyramid flossing

Saw with assisted back extension
1/2 Mermaidor 1/2 straddle seat load assisted side bend (short & long loop)
1/2 Mermaid stretch
1/2 Mermaid push up

Malasana or yogi squat with twist in between sides

Enjoy it was YUMMMMMY
🫶

#reformerpilates
#reformerstretch
#stretchclass
#reformersequencing
#pilates by @flowfrequencymovement