Small Group pilates
&
one-on-one
Personal training
exercise designed to help you build your strength and maintain your independence
757-566-4530
Gentle Stretch
Athletic conditioning
strength, Balance & Independence
Group class Schedule
Pilates
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
757-566-4530
By Appointment only
Participation in at least one, if not several private sessions is required before joining a group class.
"new" to Pilates classes starting in january.
Membership pricing: Ongoing Private and group options
GIVE ME THE PLAN!
Mixed Pilates Equipment
I'm so in!
$120/mo
Option 1
Small Group Classes
Once Weekly
ongoing commitment
Sign me up!
$330.00
Option 3
Small Group Classes
10-Pack
Pay As You Go
Mixed Pilates Equipment
Price Per Person
Pre-Paid Monthly for all sessions
Classes Limited to 4-7 per session
Mixed Pilates Equipment
Price Per Person
Pre-Paid Monthly for all sessions
Classes Limited to 4-7 per session
You must take at least one private class, or in some cases many private classes, before being allowed in group pilates classes. In other words, we can't "slow down" an experienced class to accommodate an individual who is just beginning. This is what the beginner classes and private sessions are for. Advancement into experienced group classes or advanced classes is based upon teacher recommendation and evaluation as everyone's learning curves are different.
Pay as you go & Drop in Rate
Single Group Class = $35.00
Single Private Session = $85.00
Single Duet Session = $90.00
Multi-Session Discounts
10 Pack - Small Groups = $330.00
10 Pack - Private Sessions = $800.00
10 Pack - Duet Sessions = $850.00
Option 2
Small Group Classes
Twice Weekly
ongoing commitment
Price Per Person
Pre-Paid Ten Pack
Classes Limited to 4-7 per session
$240/mo
Private Training
$85/single session - Drop In Rate
$80.00 per session with monthly commitment
Price Per Person
Pre-Paid Monthly for all sessions
Classes Limited to one person per session
GIVE ME THE PLAN!
now that you're retired, its time to take care of yourself.
this is for you
Private & Small Group Classes
Pilates
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.
SAFETY FOR YOU!
Williamsburg Pilates offers private, semi-private and small group classes of no more than 7 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!
fun and social pilates group fitness
TRAINING:
2019 - 2022
[over 200 hours of in-person classroom, hands-on training with certified Stott® Instructor Trainers]
Advanced Pilates Reformer Intensive Workshop at Stott® Certified Training Facility in Clifton, VA. (18 Hours)
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 Chair Intensive including essential and intermediate exercises. at Stott® Certified Training Facility in Clifton, VA. (18 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)
Athletic Conditioning: Performing Enhancing Progressions and Sequences. Continuing Education. Stott® Certified Training Facility in Virginia Beach, VA. (3 Hours)
Beyond the Biomechanical Principles - Continuing Education. Stott® Certified Training Facility in Virginia Beach, VA. (3 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
Background:
Professional Dancer, Singer, Actor for 12 Years based in New York City
Training and Practical experience in Stott® & Classical Pilates techniques since 2004.
Formal Education:
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
Owner/Instructor
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.
Denise is an expert at blending PT and Pilates. Why? How? Because with our current insurance situation in America, often a Physical Therapist is wrapped in red tape and only allowed to work on the specific area of injury. Working at a Pilates studio, we can focus on the WHOLE BODY and help you maintain or re-gain your physical abilities. Something to be aware of...Hip issues are informed by the spine, knee and foot, and conversely foot issues are informed by the knee, hip and spine. Working on the whole body is the solution for many, many issues.
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.
150 Hours - Online Study
66 Hours - In Studio Training
80 Hours - In Studio Observation
100 Hours of Self Practice
70 Hours of Practice Teaching
34 Hours of Assistant Teaching
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
Instructor
Williamsburg Pilates Studio
Meet Denise
Denise is enthusiastic about improving quality of life and bringing happiness through Pilates Instruction
Physical therapist turned pilates instructor Specializing in balance, flexibility, strength and total wellness.
BA in English Literature- University of Cincinnati, OH
AOS in Occupational Studies*-
The Swedish Institute College of Health Sciences, NY
(*Massage Therapy-1000 hour program)
Stott® Certified Pilates Instructor- Level 1
Mat, Reformer, Cadillac, Chair, Barrel
Stott® Pilates Continuing Education Courses:
- Assessment and Warm Up for Foundational Movement
- Mat-work Programming for Foundational Movement
- Breathing and Mobility on the Stability Barrel Lite
- Athletic Conditioning on the Stability Chair Level 1
- Foam Roller Challenge Level 2
- Flexion Free (*modifications for those with osteoporosis and neck issues)
Classical Pilates audit with Juliet Harvey (Beacon Pilates)
- Intermediate System Reformer & Tower
- Pre & Post Natal, Special Cases
A licensed massage therapist with 20 years of experience, Michele has a long standing interest in helping people feel better in their bodies. She graduated from The Swedish Institute College of Health Sciences (the oldest massage school in the country), where she later became an instructor. She has been teaching clinical massage therapy, musculoskeletal anatomy, pathology, and movement for over a decade at schools in New York, Pennsylvania and Virginia.
Michele discovered Pilates while working as a massage therapist at a NY studio that had Pilates apparatus. She started to trade sessions, saw fast results, and was hooked. Inspired, she knew she wanted to share the method with others. She moved to Williamsburg in 2015, and soon after began her training at Balance Pilates in Richmond.
In 2018 she successfully completed all of the requirements and is now STOTT® Pilates Level 1 certified trainer for: Reformer, Mat, Cadillac, Stability Chair, Arc and Ladder Barrels.
She is also a certified Hatha Yoga teacher (200 hour) trained at the Himalayan Institute in Allahabad, India.
Michele strives to motive and empower clients while ensuring client safety at all times. She believes getting older is just a time to get smarter about your exercise choices and welcomes those of all ages and abilities.
michele rose, LMT
Instructor
Williamsburg Pilates Studio
Meet Michele
Michele is enthusiastic about helping clients feel better with a curated exercise program
Pilates, yoga and massage combined for your best health and wellness
interested?
Keep reading for all the details!
Or text Liz to schedule a visit
757-566-4530
you can't afford NOT to exercise
SMALL GROUP CLASSES FOR EVERY SKILL LEVEL!
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.
DON'T LOSE YOUR INDEPENDENCE.
My studio equipment is cleaned and sanitized between every class.
Classes are limited to 4 to 7 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!
pre and post surgery
Pilates for Hip, Knee & Shoulder Replacement
post-Surgery
pre-Surgery
Say no more, I’m in!
MAINTAIN RANGE OF MOTION AND STRENGTHEN TISSUE SURROUNDING TISSUE
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
“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.
Questions?
Wondering if this is the right fit? Have a few more questions for us?
Email us!
We're happy to help!
Liz@Williamsburgpilatesstudio.com
Williamsburg Pilates studio
7845 Richmond Road, Suite 6, Toano VA 23168
757-566-4530 (call or text)
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
