Welcome my friends!

Williamsburg Pilates Studio offers personal training and small group Pilates classes serving Williamsburg, Toano, Lanexa, West Point, Norge and Lightfoot VA

Pilates personal training + Small Groups

exercise designed to help you maintain your independence

If you don't make time for your health and wellness you will be FORCED to make time for your illnesses.

I haven't exercised or done ANYTHING in years...
I've had a bad experience with gyms and other exercise programs, but I hear great things about Pilates...
I'm not very coordinated...

your doctor said it's time

I get it ...it's been awhile...you've got to start somewhere.


now that you're retired, its time to take care of yourself.

this is for you

Private & Small Group Classes


You want to be healthy.  You need to be healthy.  Therefore you need to add resistance training to your regular routine.

Pilates is the absolute perfect solution for those who don't enjoy the "typical" gym experience. 

Pilates is easy on the joints and is the perfect exercise program as you phase out of Physical Therapy following knee, hip or other invasive surgeries.

It was designed to rehabilitate dancers and athletes following injury.  Pilates is gentle and fluid. 


Williamsburg Pilates offers private, semi-private and small group classes of no more than 5 participants. PLUS...the studio is set up for appropriate social distancing between the equipment apparatus.

Handicap Parking directly in front of studio. No Stairs.

Say no more, I’m in!

improve your golf game

Pilates for Golf

Pilates is the answer!

"Pilates works on stability, strength, and mobility. By working on strengthening the glutes and core, Pilates can help golfers increase distance with their swing. In working the deepest abdominal and back muscles, golfers are likely to be stronger and minimize pain and injury."

Say no more, I’m in!

Better Balance means more control

Focusing on Abs Avoids Back Strain

Strong Glutes and Hamstrings Boost Power

Shoulder Mobility Improves Performance

Proper Rotation Prevents Back Pain

pre and post surgery

Pilates for Hip, Knee & Shoulder Replacement



Say no more, I’m in!


Pilates helps to “undo” poor compensation habits prior to surgery

Strong core enhances and facilitates recovery especially in the early days after surgery

Strengthening muscles around the affected joint speeds up recovery time

pilates restores the alignment of the body

muscles are strengthened in the optional alignment

core strength is a vital component to anyone recovering from a hip or knee replacement.

Pilates helps speed up recovery and strengthen and lengthen the area and helps with scar tissue

2019 - 2021
Pilates Injury and Special Populations Intensive Training at Stott® Certified Training Facility in Clifton, VA. (24 hours)

Pilates Essential & Intermediate Reformer Intensive at Stott® Certified Training Facility in Richmond VA (60 hours)

Pilates Barrels Intensive including Spine Corrector and Arc Barrel at Stott® Certified Training Facility in Richmond VA (15 hours)

Pilates Cadillac Intensive at Stott® Certified Training Facility in Richmond VA
(30 hours)

Pilates Mat Intensive at Stott® Certified Training Facility in Richmond VA
(60 hours)

Posture Analysis at Stott® Certified Training Facility in Richmond VA (3 hours)

The Lumbo-Pelvic Region: Reformer Programming for Stability & Function at Stott® Certified Training Facility in Richmond VA (3 hours)

The Knee: Reformer Programming for Stability & Function at Stott® Certified Training Facility in Richmond VA 9 (3 hours)

2014 - 2019 - Apprentice Instructor under the guidance of Teresa Tompkins, PMA®, ACE®, MAT®, BodyTalk®. Equilibrium Wellness - Williamsburg VA 

2004 - 2014 - Pilates Enthusiast

Professional Dancer, Singer, Actor for 12 Years based in New York City
Training and Practical experience in Stott® & Classical Pilates techniques since 2004.

Bachelor of Fine Arts – The Boston Conservatory 
Advanced Study in Movement, Classical Ballet, Tap, Jazz, Modern, Lyrical, Contemporary, Partnering, Choreography & Directing.
Alexander Technique
Continuing Education at Steps and Broadway Dance Center in NYC

liz daley

Williamsburg Pilates Studio

Meet Liz

Former musical theatre dancer, singer and entertainer turned Pilates instructor who makes getting strong and healthy lots of fun!

BS in Physical Therapy - New York University 
Master of Education - Fitchburg State College
American Physical Therapy Association certified Clinical Instructor

Denise is a physical therapist with over 30 years of experience in creating individualized exercise programs for clients with orthopedic, neurological, cardiopulmonary and general medical conditions who is now focusing all her healing energy into personalized Pilates training and exercise programs for those whose needs have not been met in the traditional gym setting.

She recently completed 500 hours of advanced certification through Club Pilates and is preparing to undergo the Intensive Pilates Rehabilitative Program through Stott® available only to medical professionals. In layman's terms, this means that Denise can guide you through "ALL" the exercises that will help you without the limitations placed upon traditional PT because of insurance ridiculousness!
Although Denise enjoys working with anyone who wants to improve their strength, balance and flexibility, she specializes in “pre-habilitative” type exercise programs to help clients prepare their bodies for joint replacement and back surgeries as well as “post-rehabilitative” exercise programs to help clients stay fit after doctor prescribed physical therapy sessions have been completed.

Pain, illness, and injury can cause abnormal movement, posture and breathing patterns that wear on your body. Your body actually has to work harder to move and breathe when you are not aligned properly. This in turn can result in a decreased ability for you to function and enjoy life.

Denise is enthusiastic about helping you to re-educate your body and mind to remember what more natural movement, posture and breathing feels like so your body can function more like it was meant to be.

Club Pilates Instructor Certification using Balanced Body Equipment
2019 - 500 hours including study on the following apparatus.

Foundations and Mat, Balanced Body Reformer, Balance Body Spring Board, Exo Chair, TRX, Ladder Barrel, Spine Corrector, Cadillac, Trigger Point Release, Functional Standing Movement, Special Populations Module.

Specialty Dissertation: Pilates for People with Parkinson’s Disease.”

Denise Kalemba

Williamsburg Pilates Studio

Meet Denise

Denise is enthusiastic about improving quality of life and bringing happiness through Pilates Instruction

Physical therapy merged with pilates for your best health and wellness

you can't afford NOT to exercise

Bottom Line.

If you don't make time for your health, you will be forced to make time for your illnesses.

As I have recently learned, once you hit the big 5-0, the check engine light comes on and you find out that your body isn't 21 anymore and that the old adage, "use it or lose it" is actually true. 


My studio equipment is cleaned and sanitized between every class.

Classes are limited to 4 or 5 participants with plenty of room for social distancing.  

The studio is a safe and judgement-free environment,  both physically and emotionally.

I need this. Sign me up!


Keep reading for all the details!

“This sounds great, but I’ve got questions!”

Keep reading, We’ve got answers!

we're ready

it's time to get back into shape and be healthy.

Extra weight is a big problem for many people, and this extra weight leads to high blood pressure, heart issues and diabetes.

Walking is great, and you should do this every day.  But in addition to this, your exercise routine should include resistance training at least twice a week. 

Regular exercise will definitely improve your health and subsequently you won't be afraid to step on the scale or go to the doctor and get your bloodwork. 

Ongoing Private and group options



Option 1

Small Group Classes
Social and Fun Fitness
Twice a Week - 60 min

Mixed Pilates Equipment

I'm so in!


Option 2

Sign me up!


Option 3

Small Group Classes
Social and Fun Fitness
Once a Week - 60 min

Mixed Pilates Equipment

Price Per Person
Classes Limited to 4-5 per session

Private Training
including Injury Recovery & Pre-and Post Surgery Conditioning
60 min

Mixed Pilates Equipment

Price Per Person
Classes Limited to 4-5 per session

Drop in/Single class Rate = $35.00/group class

10 class pass = $300.00 (used within 90 days)

10 Private pass = $750.00

now that you're retired, its time to take care of yourself.

Group class Schedule


Say no more, I’m in!

If you are interested in starting a small group class with some of your friends, let me know and we will make it happen!  
 This is the perfect way to start or keep exercising with a buddy and keep your class small for personal attention.

Also, if you don't see a class time that works with you, reach out and request a new class.

If you are interested in private classes and personal training, please call or text Liz at


Wondering if this is the right fit? Have a few more questions for us?

Email us!

We're happy to help!


Williamsburg Pilates studio
7845 Richmond Road, Suite 6, Toano VA 23168

Pilates Personal Training and Small Group Classes.

Stott Pilates Equipment:  Reformer, Cadillac, Barrel and Chair.

Private and Small Group Pilates exercise classes serving Williamsburg, Toano, Lanexa, Lightfoot, Norge, Croaker and West Point VA