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Ready to (Safely) Return to Pilates in the Grove? Read This!

What a year it has been! It is hard to remember what life was like pre-pandemic, but here at Pilates in the Grove, we all can agree we are ready to get back to “normal,” whatever that looks like now.


As we begin returning to our more regular routines, we think there is no better time to return to Pilates, too! Of course, safety is top of mind for everyone, from our instructors to our studio guests. We want to ensure everyone stays safe and healthy as we begin to return to our normal routines, which is why we want to update on changes we have made at Pilates in the Grove over the last year.


Most of all, we want to remind you: Our core mission is to create a supportive community that supports you on your path to improved health and wellness — that hasn’t changed! The only thing that has changed are a few minor adjustments to be as COVID-safe as possible. We also moved our SoMi location just a few doors down — to NEW ADDRESS.



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3 Reasons Why You Should Try Pilates for Tight Hamstrings

Why Should You Try Pilates for Tight Hamstrings?


Although basic hamstring stretches may seem like the obvious solution for your tight hamstrings, they seldom create lasting change. That is because for many of us, our range of motion is often hampered by imbalance in the connected muscles and joints, rather than actual tightness of the hamstring muscle group.


Unlike static stretches, Pilates training incorporates a variety of movements that can improve strength, flexibility and body awareness in all of the muscles around the hamstrings. This integrated support to the surrounding muscles and tissues has been shown to increase hamstring flexibility in people who practice Pilates. There are also other reasons you should try Pilates if you’re dealing with hamstring tightness (or any other muscle tightness!).


Reason #1: Pilates Supports Your Everyday Movement

One of the reasons Pilates is so beneficial for hamstring flexibility is because it stretches and...

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Should I Do Stretches for Lower Back Pain?

If you suffer from lower back pain, you’re definitely not alone.

In fact, experts estimate that up to 80% of the population will experience lower back pain at some point in their lives. Back pain can affect people of all ages, and it’s the third most common reason for visits to the doctor.  


The good news is, most cases of lower back pain are acute: short-term back pain that may only last a few days to a few weeks. With proper self-care, this type of back pain can resolve on its own. Certain exercises can even ease that pain and help you start feeling better. 


Causes of Lower Back Pain


Lower back pain can feel different from everyone. It may feel like a dull, constant ache, or a sudden sharp pain. 


Most acute low back pain is mechanical in nature. That means the components of the lower back — the spine, muscles, intervertebral discs, and nerves — have been disrupted. When they don’t fit together or move...

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3 Tips to Help Heal a Sprained Ankle

You took an iffy step off a curb or overextended yourself on your recent run, and now you have a sprained ankle. With a couple of weeks of rest, you’ll be as good as new… right?


Unfortunately, sprained ankles rarely work out that way in real life. With many sprained ankles, people tend to cut the rest time short and then continue to injure themselves when they get back to regular activity. Worse, many people underestimate the damage done to their ankle: maybe it’s a tendon injury, or maybe you’ve got a broken bone!. Not understanding the extent of your actual injury can make recovery that much harder. 


That’s why it’s important to understand how a sprained ankle is never “just” a sprained ankle, and what you can do to help your body recover properly.


How your body compensates for injuries


Our bodies are created to keep moving forward, and with that comes a whole lot of compensation patterns. 


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Celebrating Miami Female Entrepreneurs

Did you know, Florida is ranked number one in the nation for female entrepreneurs?

In fact, Miami ranks third in the country for the number of women-owned businesses, and we feel like this is something to be celebrated.


So in honor of International Women’s Day, our owner and founder of Pilates in the Grove, Christa Gurka, wanted to share her insights in owning a business and interview several female entrepreneurs in our local Miami community.



Over to Christa…

Being an entrepreneur is not for the faint of heart. Truth be told I never set out to start my own business. It organically grew from a need I saw in the community to something bigger and better than I could have ever imagined. 



I have learned a lot of lessons along the way. Learned about business strategy. Learned that I needed to grow as a person and a leader in order to succeed. Learned that I need to ask for help and cannot go it alone. It truly does...

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How Good Posture Helps You Feel Great Inside & Out

exercise pain pilates posture Feb 17, 2020

Are you a sloucher? Do you have a tendency to sleep on your stomach? You may find that these things heavily impact your natural posture.

Throw in a desk job, a lot of sitting, and even a little bit of aging, and it’s a recipe for disaster on your body! You could already be feeling the effects without even realizing it!


Posture is not fixed overnight, nor is it made worse overnight. But if you’re feeling these signs, it could be time to fix it. Pilates and good posture go hand-in-hand, so here’s what to watch out for and how to feel better inside and out.


Anterior Pelvic Tilt


Let’s start in the middle. When your pelvis rotates forward (anterior pelvic tilt) it can cause your spine to curve excessively. As well as wreaking havoc on your posture, this can be a common cause of low back, hip, and knee pain.


Correct Pelvic Tilt with Pilates


Common for those in desk jobs, the main sign of anterior pelvic tilt to watch for is having tight hip flexor...

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Pilates Barre Classes Are Good For Your Heart

February is Healthy Heart Month, so we want to share how our Barre classes are an exciting way to improve your cardiovascular health.

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the United States! It’s our job to take care of our hearts. As Joseph Pilates said: 


“Not only is health a normal condition, but it is our duty not only to attain it but to maintain it.”


And of course, he was right! Barre classes are not just for ballerinas anymore; here’s how taking a Barre class can contribute to your overall cardio wellness.


Why Are Barre Classes Good For Your Heart? 

The aerobic emphasis of Barre elevates your heart rate and keeps it there for an extended period of time. This improves circulation and lowers your blood pressure. Plus, Barre classes will improve your aerobic fitness, making your body more efficient and able to deal with stressors...

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Achieve Your Goals With An Accountability Partner

You’ve set a goal, and now you actually need to achieve it!

Hard work and self-discipline are essential ingredients, of course, but to really supercharge your success, grab a buddy. According to the American Society of Training and Development (ASTD), goal-seekers who have an accountability partner are 65% more likely to complete a task – and 95% of those will achieve greater success compared to those who go it alone!


What Is An Accountability Partner?


Achieve Success with an Accountability Partner


Simply put, it’s someone who helps you to keep the commitment to your goal. This could take many different forms, from an active role like coaching, training, or teaching, to a role more in the background like friends or family, who can provide support when you need it most.


Starting with an accountability partner is really easy! All it takes to start is sharing your goal with them. Just telling your goal to someone is the beginning of your commitment –...

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How To Reflect Before Setting New Goals

We’re usually thinking about making our New Year’s resolutions at this time of year, but there’s always one step that people forget!

To move forward with new, realistic goals, we need to evaluate and reflect on what we’ve actually achieved and accomplished. 


So, we wanted to share our framework for self-reflection and some key questions you can ask yourself to figure out realistic goals in the future. 


To What Extent Did I Meet My Goals?

Pilates To Achieve Your Goals


Notice that we don’t ask the question ‘did I meet my goals?’ There’s a great reason for that! Framing the question this way allows you to reflect on your progress. Including progress not only motivates you but is more accurate when you think about what you’ve actually achieved. And you should recognize your wins – both big and small! 


For example, let’s say you set a weight loss goal of 20lbs. If you’ve “only”...

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The 12 Days of Pilates Challenge

This year we wanted to test your core strength with a fun Pilates challenge!

For every day between December 25th and New Years you’ll have a different Pilates movement to do.


Whether your goal is to lose a little holiday weightstand up straighter, or get a head start on your New Year resolutions, this is a fun 12 days of Pilates Holiday challenge!


We’ve also made it into a handy PDF guide so you can print it out! Pop it on your fridge or the room in the house you do your Pilates as a reminder.


Download The Free PDF HERE!

Day 1 – The Hundred


Start off your Pilates challenge with a classic. Designed to increase circulation and oxygen throughout the body, the Hundred has plenty of variations to make the movement easier or harder.


To perform the Hundred you should:

  1. Lie on your back, inhale and lift...
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