 There’s something special about sharing your Pilates journey with a friend, partner, or family member—and now, at The Pilates Center in Fort Worth, we’re making that experience even better.
We’re thrilled to announce the installation of a brand-new BASI Systems reformer in our private room, which means we can now offer Duet Pilates sessions in a beautifully appointed space designed just for two. Whether you're looking for extra motivation, personalized attention, or a new way to stay connected with someone special, a duet session may be just what your practice—and your body—needs. What is a Duet Pilates Session? A duet session is a private Pilates class shared by two people, guided by one of our expert instructors. It's the perfect blend of individualized instruction and shared experience—offering all the benefits of a private session, with a supportive partner right beside you. The Top Benefits of Doing Pilates as a Duo 1. Personalized Attention for Both Participants Unlike larger group classes, duet sessions still offer personalized modifications and cueing based on your individual goals and fitness levels—whether you’re recovering from an injury, looking to deepen your core work, or just getting started. 2. Built-in Motivation & Accountability Working out with a friend or loved one helps keep you committed and consistent. When you know someone is counting on you to show up, you’re more likely to stay on track. 3. More Fun, More Connection Sharing movement builds connection and joy. Laugh together, grow stronger together, and celebrate each other’s progress—it's a powerful way to deepen both your practice and your relationship. 4. Cost-Effective Private Training Duet sessions offer many of the same benefits as private Pilates at a lower per-person rate—making them a great option for budget-conscious clients who still want a high level of instruction. We offer sessions with either a certified or apprentice instructor. Apprentice instructors have been through their full training and are working toward getting their hands-on hours to become fully certified. Our duet rates are as follows: Certified Instructor Single: $60/person 10 duet sessions: $550/person 20 duet sessions: $1050/person (1 year expiration) Apprentice Instructor: Single: $35/person (3 month expiration) Experience Our New Private Duet Space in Fort Worth Our newly upgraded private studio space is calm, intimate, and fully equipped with two high-quality BASI Systems reformers, making it ideal for duet sessions. Whether you bring your partner, your best friend, your sibling, or your teen—we’re ready to welcome you both with open arms (and toned cores!). Book Your Duet Session Today There’s no better time to move, connect, and grow stronger—together. Ready to book? Reserve your duet session here: Book Now, call us at 817-737-2673 or email: [email protected] Let’s move together. Let’s feel better—together.
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 As the Masters Tournament is upon us and golf fans everywhere tune in to watch the world’s best compete at Augusta National, it's the perfect time to reflect on what makes a powerful, consistent golf game—and how Pilates can help get you there.
Whether you’re a seasoned golfer or someone who’s just started working on their backswing, there’s one key to improving your performance that many players overlook: core strength, flexibility, and body awareness. At The Pilates Center Fort Worth, we specialize in helping golfers unlock these exact elements to take their game to the next level. Why Golfers Love Pilates Golf is a sport that demands precision, control, and coordination—all qualities that Pilates is built to enhance. Through focused, low-impact movements, Pilates strengthens deep core muscles, increases spinal mobility, and improves balance—all of which contribute to a smoother, more powerful swing. Some specific ways Pilates supports your golf game include:
Watching the pros at the Masters makes us all want to hit the course and swing like Scottie Scheffler or Rory McIlroy—but every great performance starts with the right foundation. At The Pilates Center, we offer personalized sessions designed to support athletic performance, including programs tailored specifically for golfers. Whether you’re looking to prevent injury, increase range of motion, or just feel stronger and more in control on the course, we’re here to help. Come in for a private session or sign up for one of our group classes to see how Pilates can transform your swing—and your overall well-being.  In February we spotlighted a new client of ours, Layla. She’s an avid cheerleader who found us when she was looking for a way to up her cheerleading game. She knew what many don’t: Pilates can be the secret weapon to cheerleaders!
Cheerleading is an athletic discipline that demands strength, flexibility, coordination, and balance. As cheerleaders strive to perfect their routines, the importance of cross training is paramount. Cross training enhances performance, reduces the risk of injury, and improves overall fitness levels, making it crucial for cheerleaders to incorporate complementary workouts into their training regimen. One of the most effective ways to cross train is through Pilates. How? Read on! Why Cheerleaders Need to cross train? No matter your sport, cross training allows athletes to develop different muscle groups and skills while offering a break from their primary sport. For cheerleaders, integrating Pilates into their fitness routine can lead to significant improvements in their performance. The nature of cheerleading—jumping, tumbling, stunting, and dancing—demands not only strength but also agility and control. Focusing solely on cheerleading can lead to muscle imbalances and overuse injuries. Cross training with Pilates helps mitigate these risks, ensuring that cheerleaders remain healthy and can perform at their best. Specific Benefits of Pilates for Cheerleaders
Join Us at The Pilates Center Fort Worth. Located conveniently in Fort Worth, our studio is dedicated to providing you with a welcoming environment to explore the transformative benefits of Pilates. Whether you are a seasoned cheerleader or just starting, our classes are designed to cater to all levels and can be a perfect addition to your training. Come experience how Pilates can elevate your cheerleading journey, enhance your skills, and keep you injury-free. Take the leap and join us for a class—your cheerleading performance will thank you!  As we welcome the budding flowers and warming weather of spring, it's an excellent time to reflect on the fitness goals we set earlier this year. Many of us were filled with inspiration and motivation on New Year's Day, resolving to improve our health and wellness. Yet, as the months roll on, it's easy to see those intentions fade. Life gets busy, and it's not uncommon to find ourselves straying from our original path.
But don't be discouraged! Spring represents renewal—a fresh start to reignite your commitment to your health. This season gives us a unique opportunity to reassess our goals, shake off any complacency, and cultivate a renewed sense of purpose. Here are a few tips to help you get back on track:
By embracing spring as a season of renewal, you can recommit to your fitness journey and cultivate a lifestyle centered on health and well-being. Remember, it’s never too late to get back on track. Let this spring be your turning point—let’s blossom together!  Meet Kara! Kara is one of our longest term clients and she is such a joy to have in our group classes each week! Something I love about Kara is that she’s a testament to the importance of finding an exercise program you actually ENJOY. This can make such a difference to your long term health! So many people force themselves to workout. This isn’t sustainable. Check out what Kara had to say:
“I never had a workout that I enjoyed or could stick with consistently, but I was drawn to Pilates because of the mind-body connection associated with the practice. Now, 12 years later, I could not imagine my life without it. I am so much stronger than I thought I could be, and as I age, I have been able to maintain my flexibility and balance. The classes at The Pilates Center leave me motivated to keep going. I feel better and stronger after every class and I have gained so much, not only from the instructors, but also from the other clients beside me who make the classes fun and engaging. I’m grateful for the opportunity to continue on my wellness journey with The Pilates Center! “ Finding an exercise program that you genuinely enjoy is crucial for maintaining a consistent fitness routine. While physical activity is essential for overall health and well-being, the path to achieving your fitness goals becomes significantly easier when you look forward to your workouts! Here's how enjoyment plays a vital role in sticking with an exercise program. Motivation and Consistency When you engage in an activity that you find enjoyable, it inherently motivates you to participate regularly. Unlike obligatory workouts that feel like a chore, enjoyable exercises become something to look forward to. This enthusiasm fosters consistency, which is key to achieving long-term fitness goals. Regular engagement with an exercise program, particularly one you enjoy, helps build healthy habits, making it easier to integrate physical activity into your daily routine. Reduced Stress and Improved Mental Health Exercise has long been associated with enhanced mental health, and this connection is especially potent when enjoyment is involved. Activities that you love can reduce stress levels and elevate your mood—thanks to the endorphins released during physical activity. Conversely, workouts that feel burdensome can increase stress and lead to burnout. Choosing an enjoyable exercise routine contributes to a more positive relationship with fitness, resulting in better mental and emotional well-being. A Sense of Achievement Completing a workout can give a sense of accomplishment, especially when you genuinely enjoy the activity. This feeling of achievement is reinforced when you engage in exercises that resonate with your interests or passions. Whether it’s Pilates in your living room, dancing, swimming, or nature hikes, finding something you love cultivates discipline and encourages progression. Celebrating small victories along the way becomes much more gratifying. Adaptability and Personalization Everyone has unique preferences when it comes to exercise. Some people thrive in group settings, while others prefer solitary workouts. By exploring different options, you’re more likely to find an enjoyable program that suits your personality and lifestyle. At The Pilates Center, we have classes for everyone. Whether you’re looking for the personalization that comes with private sessions, or the camaraderie that comes with a group session, here, you’ll find something to help you meet your goals. Building Community and Support Enjoyable exercise programs often provide opportunities to connect with like-minded individuals, whether in-person or virtually. This sense of community can significantly enhance the enjoyment factor, as social interactions often make workouts more fun. Sharing experiences, whether through group classes or online platforms, creates a support system that encourages you to stick to your routine. The camaraderie formed can motivate you to keep showing up, even on days when your motivation wanes. Finding an exercise program you enjoy is not just about the physical benefits; it's about creating a sustainable fitness journey. Motivation, mental health, achievement, adaptability, and community all play critical roles in making exercise a positive experience. Prioritizing enjoyment ensures that your fitness journey is not a temporary phase, but a lifelong commitment to health and happiness. Embrace what you love, and watch as your fitness goals become more attainable and enjoyable!  In today’s fast-paced world, maintaining a strong connection with your partner can be a challenge. Work, kids, family can all pull you in a million different directions, and sometimes it isn’t until we fall in bed at night that we get any one on one time with our partner! During the month of February, we often focus on those we love.
One effective way to enhance your relationship (and improve your health at the same time–win win!) is by engaging in activities together, and Pilates offers a unique opportunity to do just that. Not only is Pilates a great workout, but it also promotes bonding through shared experiences and mutual support. Shared Goals and Progress Doing Pilates as a couple allows you to set fitness goals together. Whether you're aiming to improve flexibility, strength, or overall wellness, working towards these goals fosters teamwork and collaboration. Celebrating small victories, like completing a challenging session, can create a sense of accomplishment that enhances your relationship. When you achieve something together, it strengthens your bond. Communication Enhancement Who couldn’t afford to communicate better with their partner? Pilates is all about mindful movement, which requires focus and communication. As you practice together, you’ll naturally develop a better understanding of each other’s needs and limitations. Discussing your experiences, encouraging each other, and providing constructive feedback will improve not just your Pilates skills but also your overall communication outside the studio. Stress Relief Together Physical activity is a proven stress reliever, and Pilates is no exception. By engaging in this low-impact workout together, you can help alleviate the stresses of daily life. As your instructor guides you both through movements, you create a calming atmosphere where both of you can unwind. This shared relaxation time reinforces your bond and encourages emotional support. Quality Time and Connection Setting aside time for Pilates means prioritizing each other in your busy lives. And let’s face it- this can be super hard these days! Whether it’s an after work session before dinner or a weekend morning routine, these moments together can deepen your connection. Sharing the experience cultivates intimacy and creates lasting memories. Encouragement and Motivation Everyone has days when motivation is low. Having a partner by your side encourages consistency in your practice. You can challenge one another to push a little harder or to be accountable for attending sessions regularly. This mutual encouragement not only helps both of you stay committed but also reinforces the idea that you are in it together. Fun and Playfulness Pilates doesn’t have to be serious all the time. Incorporating elements of fun can lighten the mood and make your sessions enjoyable. Laughing together as you attempt new moves or work through challenges can release tension and build a playful dynamic in your relationship. Engaging in Pilates together can be a transformative experience for couples. With its focus on connection, communication, and shared goals, Pilates not only enhances your physical well-being but also strengthens your emotional bond. As you flow through movements side by side, you create a supportive environment that empowers both of you to grow individually and as a couple. Whether you are just starting or looking to deepen your practice, there’s no better partner than the one who shares your journey toward health and happiness.  We recently featured Edie on our social media page, a beautiful client of ours who credits her Pilates practice with alleviating her chronic shoulder pain. Edie has been coming to our studio for several years now, and she is a beloved client to her instructors!
“The Pilates Center has been a lifesaver for me! The instructors were amazing helping me through a shoulder injury in the past. Lately I’ve had to travel a lot and each time I’m back in town they help me stretch and recover from the long car rides. I always feel stronger, relaxed and refreshed after a session.“ We are so thankful for Edie, and for all of our clients, as we help the Fort Worth Community build strength, come back after injuries, and be the best versions of themselves. So how exactly does Pilates help shoulder pain? Read on to find out! Pilates and Shoulder Pain Shoulder pain is a common issue that affects individuals of all ages and activity levels. It can stem from a variety of causes, including injury, overuse, poor posture, and muscular imbalances. While traditional treatments often focus on rest and medication, Pilates offers a unique approach to managing and alleviating shoulder pain through targeted exercises and mindful movement. Understanding Shoulder Pain Shoulder pain can manifest in several ways, including stiffness, aching, weakness, or a limited range of motion. Common conditions associated with shoulder pain include rotator cuff injuries, tendinitis, bursitis, and frozen shoulder. It's crucial to identify the underlying cause of your shoulder discomfort, and consulting a healthcare professional is advisable if the pain persists. The Benefits of Pilates for Shoulder Pain Pilates is a low-impact exercise method that emphasizes core strength, flexibility, and proper alignment. Here are several ways in which Pilates can specifically benefit those with shoulder pain: 1. Improved Posture Poor posture is a significant contributor to shoulder pain. Pilates focuses on alignment, helping you to develop an awareness of your body and its positioning. By strengthening the muscles that support good posture, Pilates can reduce strain on the shoulders and neck, leading to improved comfort and function. 2. Enhanced Flexibility Many individuals with shoulder pain experience tightness that restricts movement. Pilates incorporates stretching and mobility exercises, which can help increase flexibility in the shoulder joints and surrounding muscles. This enhanced flexibility can alleviate tension, promote a fuller range of motion, and reduce discomfort during daily activities. 3. Strengthening the Shoulder Muscles Targeted strengthening of the muscles surrounding the shoulder is vital in managing pain. Pilates exercises often emphasize stability in the rotator cuff and strength for scapular stabilizers, providing a balanced approach to muscle development. Strengthening these areas can promote stability in the shoulder joint, aiding in injury prevention and recovery. 4. Core Stability A strong core is essential for optimal movement and posture. Pilates emphasizes core strength, which plays a critical role in maintaining stability during shoulder movements. When your core is engaged, it helps to reduce unnecessary strain on the shoulders, decreasing the likelihood of pain during various activities. 5. Mindfulness and Body Awareness Pilates encourages a mindful approach to movement, which helps clients develop a deeper connection to their bodies. This increased body awareness allows individuals to identify movements that may aggravate their shoulder pain and adjust accordingly. As you learn to move with intention, you can reduce the risk of further injury. Pilates Techniques for Shoulder Pain Relief Consulting with a trained Pilates instructor can ensure that you are engaging in safe exercises tailored to your specific needs. Some effective Pilates techniques for shoulder pain may include:
Incorporating Pilates into your routine can be a valuable tool in managing and alleviating shoulder pain. By focusing on alignment, flexibility, strength, and mindful movement, Pilates provides a holistic approach to rehabilitation and prevention. If you're struggling with shoulder discomfort, consider reaching out for a private session so we can develop a personalized program designed to meet your specific challenges. As always, consult with a healthcare professional before starting any new exercise regimen, especially if you have existing injuries or health concerns.  Kickstart Your Wellness Journey at the Pilates Center Fort Worth!
As we usher in 2025, it's the perfect time to focus on your health and wellness goals. At the Pilates Center Fort Worth, we understand the significance of this new beginning and want to invite you to embark on a transformative journey with us. Now through January 7th, take advantage of our New Year, New You special—enjoy 50% off your first private session or 50% off your first month in a group class membership. Why Join Pilates Center Fort Worth?
What to Expect We’ve been serving the Fort Worth Pilates community since 2006, so we know what works and what doesn’t! When you join Pilates Center Fort Worth, you can expect a welcoming environment dedicated to YOUR goals and growth. During your first private session, your instructor will simultaneously conduct an initial assessment that will help us understand your fitness level and goals. From there, we will craft a plan tailored specifically for you. In group classes, you’ll experience dynamic workouts that challenge your body while also allowing for modifications to accommodate your individual capabilities. Our classes promote not just physical strength, but also mental resilience, empowering you to conquer challenges in and out of the studio. Your 2025 Wellness Journey Starts Now!Don't wait to take the first step toward a healthier you. Our New Year, New You special allows you to explore all that our studio has to offer at an incredible value. Join us between now and January 7th to avail of this offer, and set the stage for a successful year of wellness. Make 2025 the year you prioritize your health and embark on a fulfilling Pilates journey with us. We look forward to welcoming you to our community and supporting you on your path to wellness! JOIN TODAY  Tis the season for gift giving! And it’s true what they say: to give is to receive. ESPECIALLY when it comes to Pilates. I wanted to take a quick minute to reflect on all of the gifts that Pilates gives us and our bodies. Here are some of my favorites (and backed by research!):
1. Improved Core Endurance & Strength When you think of Pilates, most people's first thought is of the core. And for good reason! Pilates has a strong emphasis on core stability and strength. The more Pilates you do, the stronger you core will be. But did you know it increases core endurance too? A study published in the Journal of Sports Medicine and Physical Fitness found that Pilates training significantly improved core endurance and strength in participants, leading to better postural alignment and reduced lower back pain. 2. Enhanced Flexibility One of the hallmark benefits of Pilates is increased flexibility. Research indicates that consistent Pilates practice can significantly improve flexibility across different age groups. For example, a study in the Journal of Bodywork and Movement Therapies demonstrated notable increases in hamstring and lower back flexibility among participants engaged in a regular Pilates program. (Bonus tip: better hamstring and lower back flexibility means less back pain!) 3. Better Posture Pilates encourages awareness of body alignment and posture, which contributes to overall musculoskeletal health. According to a study published in the Journal of Physical Therapy Science, those who participated in Pilates showed significant improvements in posture and decreased kyphotic angles (i.e. less “hunchback posture”, leading to better spinal health. 4. Increased Body Awareness When we’re babies, we have a keen sense of our bodies in space, as we learn to roll over, sit up, crawl, and eventually walk. We tend to lose this as adults as less advantageous movement patterns kick in. But Pilates can reverse that. A study featured in the Journal of Holistic Nursing found that Pilates practice significantly improved participants’ kinesthetic awareness, resulting in enhanced body control and spatial orientation. 5. Injury Prevention Many people I know have come to Pilates as a result of an injury, as a part of rehabbing their bodies. Pilates is great not only for rehabilitation, but for preventing future injuries as well. A systematic review in the Journal of Orthopaedic & Sports Physical Therapy revealed that Pilates training improved muscular strength and flexibility, which play crucial roles in preventing injuries, especially in athletes. 6. Reduced Stress The meditative aspect of Pilates helps reduce stress levels. Research published in the Journal of Clinical Psychology found that participants who practiced mind-body exercises, including Pilates, reported significantly lower stress levels and improved overall mental health compared to those who did not engage in similar practices. Bonus points if you practice Pilates in a group: group exercise brings additional mental health benefits through the way it connects us with others. 7. Enhanced Athletic Performance For athletes, Pilates serves as a valuable cross-training tool. A study in the International Journal of Sports Science & Coaching found that athletes who incorporated Pilates into their training regimes experienced improved balance, coordination, and overall performance, highlighting its effectiveness in enhancing athletic capabilities. 8. Better Balance and Stability Over 3 million adults visit the ER every year due to a fall, and especially as we age, falls are especially detrimental. Pilates strengthens stabilizing muscles, promoting better balance and stability. A review published in the Journal of Aging and Physical Activity found that older adults who practiced Pilates exhibited marked improvements in balance and stability, which are crucial for fall prevention. 9. Improved Mindfulness and Self-Awareness “Know Thyself” is a great piece of advice if I’ve ever heard one! Pilates fosters a greater connection between the mind and body through focused movement and breath.and can even help us become more self aware. A study in the Journal of Psychosomatic Research showed that participants experienced improved mindfulness and self-awareness after engaging in regular Pilates practice, contributing to better mental health outcomes. 10. Increased Energy Levels While I’ve experienced ALL the gifts of Pilates myself, I especially know this one to be true! No matter what I have going on in my life, I always feel better and more energized after a Pilates class. And I’m not the only one: a study published in the Journal of Exercise Rehabilitation indicated that individuals who participated in Pilates reported enhanced energy and decreased fatigue, contributing to improved daily functioning and quality of life. Pilates offers a multitude of gifts that extend beyond the mat: it’s truly the gift that keeps on giving! From improved core strength and flexibility to enhanced mental well-being, the benefits of Pilates are well-supported by research. Don’t let the busy holiday season get in the way of making it to the studio. Give yourself the gift of Pilates, and it will reward you greatly.  Sujane and Brian Rosenberger are a Pilates-loving duo who have become a fixture at our studio. We love the energy they bring to every session, and the results they’ve achieved are something to celebrate!
Brian started coming to the studio first. He had been having long term back issues and heard that Pilates can help with that (more on that later!). He took private lessons with both Heather and Jacqueline and his back issues really improved. Soon, Sujane decided to give it a try, with private lessons of their own. They loved their classes so much they decided to do duet sessions! “Starting Pilates has been the best decision! Pilates has changed our lives and our bodies. We are stronger and our balance is better. And keeping up with the grandkids is much easier!” It’s common that pain in the body or an injury will bring someone to the studio, and even more common that they fall in love with the results! So how exactly does Pilates help with back pain? Read on. Back pain is a prevalent issue affecting millions of individuals worldwide, with reports indicating that up to 80% of adults experience back pain at some point in their lives. Fortunately, Pilates has emerged as an effective method for alleviating this discomfort. This blog post will explore how Pilates helps manage and improve back pain through targeted movement, strengthening, and increased flexibility, supported by research. Understanding Back Pain Back pain can arise from a variety of sources, including muscle strain, herniated discs, arthritis, or poor posture. Chronic back pain, defined as pain lasting more than three months, can significantly affect daily activities and overall quality of life. As conventional treatments often focus on pain relief rather than addressing underlying causes, Pilates offers an alternative approach aimed at enhancing physical function and stability. Numerous studies have highlighted the efficacy of Pilates in improving back pain and associated functional limitations. For example, a systematic review published in the journal Physical Therapy in 2016 analyzed multiple studies and concluded that Pilates is significantly effective in reducing pain and improving functional ability in individuals with chronic low back pain. Participants who engaged in Pilates exercises experienced positive outcomes regarding pain intensity and disability levels compared to those who received standard care. How so? #1 Improving core strength: for most people, you MUST improve core strength in order to reduce back pain. Weak core muscles can contribute to misalignment (ouch!) and increased strain on the back. When you core is strong, it can support your whole body, and you back doesn’t experience as much wear and tear. By focusing on exercises that engage the deep abdominal and back muscles, Pilates practitioners develop a strong foundation that supports the spine during daily activities. #2: Improving flexibility and range of motion: Tight muscles not only lead to tension in our bodies, a tight muscle can’t function as a strong muscle. Pilates helps with flexibility and range of motion in the hamstrings, hip flexors, and lower back, all of which help to alleviate tension, reducing the likelihood of chronic pain. #3: Improving posture: Pilates promotes awareness of body alignment, encouraging individuals to use their bodies more efficiently. Improved posture helps distribute weight evenly across the spine, alleviating stress on the lower back and mitigating pain. #4: Improving the mind-body connection: Pilates fosters a strong mind-body connection, integrating breath with movement. This focus helps individuals become more aware of their bodies and their pain. A study published in Pain Medicine indicated that mind-body interventions, such as Pilates, can reduce pain perception and enhance coping strategies in individuals with chronic pain conditions. With its emphasis on building a strong foundation and promoting body awareness, Pilates addresses the root causes of back pain rather than merely treating the symptoms. If you or someone you know is struggling with back pain, consider integrating Pilates into your routine. At The Pilates Center, our experienced instructors can guide you through tailored exercises designed to help restore strength and alleviate discomfort in a supportive and authentic environment. YOU could be our next success story! |
Heather GradkeI'm BASI Faculty and Certified Pilates Instructor by day, somewhat competent mom by night. I am married to the love of my life and somewhat charismatic Rustin Gradke. I have 4 kids that are wonderful sometimes but mostly they just eat a lot. I'm a lover of God and movement and the occasional bowl of queso. Archives
April 2025
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