Pilates Academy

30/04/2026

21/04/2026

This Saturday..... 🩷

17/04/2026

Time to fix your posture?
New beginners course starts Saturdays 10am. Limited availability. DM for info.

12/04/2026

✨ New Community Classes Starting This Week! ✨

We’re excited to welcome Elizabeth Shakti Kaloczi, St Albans’ original Pilates teacher, to the Cottonmill Club 💕

With 38 years of experience, Shakti has been a huge part of the local community. After closing St Albans’ very first Pilates studio during lockdown, she has continued teaching online — and is now bringing in-person sessions back from April 13th — this week! 🙌

🧘‍♀️ Classes include:
Movement & Breathwork (Over 50’s) — Mondays 12pm
Yoga & Pilates - Tuesdays 730pm
Healing Space to Unwind & Connect - Tuesdays 830pm

📍 Starting this week at Cottonmill Club

For more info or to book:
📞 07415 352303
📧 inspire@riseshakti.com

Come along, try something new and be part of something special 💕

12/03/2026

Be the first to hear of my new IN PERSON classes in St Albans since closing tbe Fit From Within studio during lockdown!

18/01/2026

Ever been told to keep your spine completely neutral when lifting your arms overhead?

It is a super common cue. Usually to stop rib flaring or excessive arching. And honestly, it makes total sense if your goal is to look neat and controlled.

But biomechanically, something interesting happens when your arms go overhead...

Your thoracic spine naturally goes into a small amount of extension. Around 10 to 15 degrees.

This subtle movement helps the shoulder blades rotate smoothly over the ribcage.
Why does that matter?

Because it means not all the movement has to come from your shoulders. Your spine joins the party and shares the workload.

This does not mean you should be throwing your ribs forward or arching your lower back...

It simply means we do not need to lock the spine into place either.

Instead of holding everything rigid, allow your spine to gently respond to the movement of your shoulder girdle.

Try these cues in your next class:

"Feel your mid back softly bend as you lift your arms overhead."

"Notice your sternum floating up like a feather as your arms rise."

"Allow your spine to adjust as your shoulder blades glide forward over your ribs."

Your thorax is the dynamic foundation for effortless shoulder movement.

Let it move.

Movement is medicine

-Tom Waldron

22/12/2025

In 2026 i am working with women who are choosing to put themselves first ☄️

If you want to know more ….. 💖

https://www.wixforms.com/f/7405276415374918698

21/10/2025

The practice of conscious communication and speaking from the heart . Part of our heart circling and Shaktilates includes conscious movement and I shall be offering a free master class on somatic healing and embodiment on zoom this Saturday please DM for info ❤️🙏.

24/09/2025

WOW went to the gym with my friend in South Shields (ooop North) & guess what the view was from the treadmill ?? The sea!!

14/09/2025

Happy memories of FIt From Within Pilates studio!

01/08/2025

You have a second heart – and it lives in your calves.

Your body has a hidden circulatory booster, and it’s located in your lower legs. It’s called the soleus muscle, and it acts like a “second heart,” pumping blood from your legs back up toward your chest. This helps your actual heart overcome gravity and keep circulation flowing.

But here’s the important part: this second heart only works when you move.

If you sit or stand still for too long, blood can start to pool in your legs. Over time, this can lead to swelling, varicose veins, or even serious blood clots, according to experts at the Cleveland Clinic and Mayo Clinic.

The solution is simple: keep moving. A short walk every hour is enough to activate your calf pump. Even small actions like standing up, stretching, or doing toe raises can help. If you’re dealing with chronic swelling, elevating your legs or using compression socks can provide relief – but consistent movement is the real key.

Even more interesting? Some scientists are exploring how soleus-focused movements (like seated heel raises) can help regulate blood sugar and improve metabolism – meaning this second heart might have benefits beyond circulation.

So whether you’re pacing the room or just lifting your heels at your desk, remember: you’re not just moving your legs – you’re keeping your second heart beating strong.