Valley Flows

"Feel centered, grounded, and empowered. Ready to move?"

About Us

Welcome to Valley Flows Pilates Studio!

Your personal Pilates escape on the Central Coast!!!

At Valley Flows, we offer customized Pilates sessions tailored to your unique body and goals. Whether you're a beginner or an experienced practitioner, our sessions are designed to help you achieve a stronger and more balanced body.

Our sessions are led by a highly experienced instructor: a licensed physiotherapist, trained in Brazil, with postgraduate studies in Geriatrics & Gerontology and Sports Physiotherapy. In addition, we offer therapeutic massages to enhance your recovery and well-being.

We specialize in small group classes, up to 3 people, to ensure you receive individual attention and expert guidance every step of the way.

Join us to experience the benefits of Pilates in a welcoming, boutique studio atmosphere – where you’re not just another client, you’re part of the Valley Flows family.

Book your session today and feel the difference!

What is Pilates?

Pilates, originally called "Contrology," was created by Joseph Pilates in the early 20th century. A trained gymnast, diver, and bodybuilder, Joseph developed Pilates to improve core strength, flexibility, posture, muscle tone, and overall fitness through controlled movements, proper alignment, and focused breathing. Initially used for rehabilitation, Pilates grew in popularity when Joseph moved to New York in the 1920s and began helping dancers recover from injuries. He also created specialized equipment to enhance stretching and strengthening. After his death in 1967, his wife Clara and a group of trusted students continued his work, and "Contrology" eventually became known as Pilates. Today, Pilates is practiced worldwide by people of all fitness levels, offering benefits such as improved strength, flexibility, and injury prevention.

"IN 10 SESSIONS YOU’LL FEEL THE DIFFERENCE, IN 20 SESSIONS YOU’LL SEE THE DIFFERENCE AND IN 30 SESSIONS YOU’LL HAVE A WHOLE NEW BODY"

"Joseph Pilates"

Joseph Pilates

Movement heals!

Our Studio

Our space is equipped with a variety of tools to elevate your Pilates practice: the Reformer, Wunda Chair, Ladder Barrel, and small props. In our 50-minute class, you'll experience a full-body workout that includes strength, flexibility, balance, proprioception, and deep spine stretching, all within a diverse range of exercises. Together, these elements provide a comprehensive and well-rounded Pilates experience!

Classes

Athletic

"Designed for both professional and amateur athletes, this dynamic Pilates class enhances performance by building core strength, flexibility, balance, and joint stability. Expect focused, high-intensity movement that supports injury prevention, muscular endurance, and optimal recovery—ideal cross-training for any sport."

Pregnancy and Postportum

"This nurturing Pilates class is thoughtfully designed for pregnancy and postpartum, focusing on core stability, breathwork, pelvic floor support, and gentle strength-building. Safe for all stages, it helps improve posture, ease discomfort, and restore connection to your body—empowering you through every phase of motherhood."

Rehabilitation

"This rehabilitation-focused Pilates class is designed to support recovery from injury, surgery, or chronic pain. With a personalized, gentle approach, it emphasizes controlled movement, joint stability, and functional strength to help restore mobility, reduce discomfort, and rebuild confidence in movement."

Pilates for Longevity

"This is a supportive yet challenging Pilates class designed to promote strength, balance, and bone health—ideal for active, healthy aging and longevity. With a focus on mindful movement and low-impact resistance, you'll build stability and confidence through safe, effective exercises tailored for your evolving body."

Pricing

Intro Offer

Initial consultation +

2 Semi-private sessions

$160

Private Session

Casual: $110

5 Pack: $525 ($105 per session)

10 Pack: $1,000 ($100 per session)

Semi-Private (3:1)

Casual: $50

5 Pack: $220 ($44 per session)

10 Pack: $380 ($38 per session)

All clients are encouraged to undergo an initial assessment, as it helps identify your specific goals, current fitness level, and any physical limitations or injuries. This ensures a tailored Pilates program that is both safe and effective. While the decision to have the assessment is entirely up to the client, it is highly recommended for optimal results.

Testimonials

F.A.Q.

What are the benefits of Pilates?

Pilates helps improve core strength, posture, flexibility, and balance. It also enhances muscle tone, reduces stress, and can assist in injury prevention and recovery.

Is Pilates the same as yoga?

No, Pilates and yoga are different. While both focus on strength and flexibility, Pilates is more centred on controlled movements, core stability, and breath coordination, whereas yoga often incorporates meditation and spiritual elements.

Can beginners do Pilates?

Absolutely! Pilates is suitable for all fitness levels, including beginners. Many studios offer beginner-friendly classes, and instructors can modify exercises to suit individual needs.

How often should I do Pilates?

For best results, practising Pilates 2–3 times per week is recommended. However, even one session per week can provide benefits.

Can Pilates help with weight loss?

While Pilates is not primarily a cardio workout, it can support weight loss by improving muscle tone, posture, and overall body strength. For weight loss, combining Pilates with cardiovascular exercise and a healthy diet is ideal.

What should I wear to a Pilates class?

Wear comfortable, fitted clothing that allows movement and lets the instructor check your form. Avoid loose clothing, as it can get caught in equipment. Barefoot or grip socks are usually recommended.

What is the studio's cancellation policy?

Clients can cancel previously booked classes by emailing or texting the studio up to 24 hours before the scheduled start time. If you cancel with more than 12 hours' notice, you can reschedule your class to another day within the same week, subject to availability. Cancellations made with less than 12 hours' notice will result in forfeiting the class, with no option to reschedule.

Say Hello

"It’s just me running the show, so if you’ve got a question, don’t hesitate to reach out—whether it’s by email, Instagram, text, or even a quick call. I’m here and happy to help however works best for you!"

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