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Our Programs in SF

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About Sandra

Sandra Bonn is certified by Body Harmonics as a Pilates instructor.  Originally trained as an optician in France, Sandra began practicing Pilates over 20 years ago as part of her physical fitness regime and has since turned it into a full-time endeavor.  She has been instructing at Pilates Vitalite in Gatineau for the past 3 years. 

 

Sandra’s mission is to help you move well and stay well by providing a Pilates training program tailored to your specific needs and goals. 

 

What is Pilates?

Created by Joseph Pilates in the 1920s, Pilates is a system of physical fitness that follows a series of exercises in a specific order.  Its primary application was in training dancers to develop greater core strength. 

 

While a number of versions of Pilates are taught today, at Core Integrity we follow a contemporary approach that is intended for everyone, regardless of their age, fitness level, body type or gender.

 

Contemporary Pilates is in constant evolution as it relies on advances in modern science and the biomechanics of movement to target specific muscles, while preventing compensatory muscle movements that can result in injury.  Although Pilates is a form of conditioning, it can also focus on building a more balanced musculature that leads to optimal movement.

The main benefits of Pilates are to improve your posture and to reduce lower back pain, neck and shoulder tension.  Pilates can also help you to recover faster from injuries, move more freely and have more energy throughout your day.

 

Pilates is one of the safest forms of training and its level of intensity can be adapted to suit each client’s requirements.

“Change happens through movement and movement heals”

- Joseph Pilates

Initial
Assessment

An initial assessment is required to guide you towards a program that is specifically designed for you; to answer to your needs and goals, to motivate you and to challenge you.

 

PRICING

$55 for 55 minutes (private)

$65 for 75 minutes (semi-private)

 

Our programs are offered on a private or semi-private basis in our studio in Westboro Village which is equipped with a Reformer, Jumpboard, Springboard and various accessories such as weights, swiveling discs, Magic Circle, Pilates Arc and foam roller.

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Our Programs

All of our programs are taught in both English and French. All prices are subject to HST.

Pre/Post Natal Program

$50 for 45 minutes

 

$450 for 10 classes over a 5-week period

A pregnant woman can continue her conditioning regardless of her stage of pregnancy, subject to the advice of her doctor. The goal of this program is to work on supporting the birthing muscles.

 

Post-natal Pilates is typically safe within the first week postpartum.  After checking for diastasis (separation of the rectus abdominis) the objectives are to recondition your deep core muscles and pelvic floor to bring more support into your lower back and strengthen your musculature.

Post Breast Cancer Program

$35 for 30 minutes

 

$300 for 10 classes (30 minutes each) over a 5-week period

After a breast cancer surgery or any breast surgery, if you are experiencing any mobility limitations of the arm and/or the shoulders, we can help you recover. This program is gentle and progressive.

Post Rehabilitation Program

$50 for 45 minutes

 

$450 for 10 classes (55 minutes each) over a 5-week period

Post-rehabilitation is intended for someone that has finished with their physiotherapy program but is not yet ready to go back to their usual activities. This program targets the whole body to help you regain your strength. If there are any limitations, we will show you how to modify the exercises.

Athlete's Program

$50 for 45 minutes

 

$450 for 10 classes (55 minutes each) over a 5-week period

Suitable for all athletes, including golfers and dancers, this program will take your performance to the next level.  By adding Pilates to your training you will improve your strength, balance and flexibility.

Conditioning Program

Private and
semi-private

pricing available

Tired of sitting at a desk all day?  Do you have a tense neck and shoulders and/or lower back pain?  If so, this is the program for you. In 5 weeks you will see a significant difference in your body, your posture and your energy level.  The conditioning program consists of either use of the Mat (floor training) or Springboard/Reformer (machinery).

Mat Pricing (Private)

$35 for 45 minutes

 

$300 for 10 classes (45 minutes each) over a 5 week period

 

Mat Pricing (Semi-Private)

$60 for 45 minutes

 

$550 for 10 classes (45 minutes each) over a 5 week period

 

 

Reformer/Springboard (Private)

$45 for 45 minutes

 

$400 for 10 classes (45 minutes each) over a 5 week period

Hybrid - Mat/Reformer/Springboard (Private)

$65 for 45 min

 

$600 for 10 classes (45 minutes each) over a 5 week period