314 Pilates

Devoted to fitness, balance & wellness through movement. Advanced training for athletes, breast cancer recovery, Neurological Conditions, osteoporosis, disorders of the spine to include chronic low back & neck pain, joint replacements & scoliosis.

Boutique pilates studio wiith an array of group classes and private instruction, we utilize Joseph Pilates' brilliant equipment–the Reformer, Cadillac, Tower, Wunda Chair and Fitness systems–in concert with our dynamic Matwork (floor exercise) program to create an incomparable whole-body fitness program, for any age, gender or fitness level. For those interested in customized programs, we offer Pilates not only for General Fitness, but also Sports Performance, Core Training, Post–Rehab & Pain Relief, Weight Loss, Pregnancy, Seniors and Pilates in the Workplace.

Operating as usual

"Never give up on a dream because of the time it will take to accomplish it. The time will pass anyway."
~ Earl Nightingale

✨Client Spotlight: Joan G ✨
Joan is somewhat newly retired, and has found a new way to stay busy, with her young dog, Dyson, and by keeping up her focus on physical fitness. She originally sought out Pilates training because of its benefits for flexibility, and the tranquil feelings that it left her with after a session. Joan visits 314 Pilates once a week with her husband, and their good friends for a quartet class, and particularly loves her classes with Shannon for the individualized corrections she receives. Just recently Joan shared our favorite type of realization, which is that her back pain always decreases after her weekly session!

Tell us in the comments below what *you* would hope to get out of a Pilates session, and let us help you make it happen!

One of our very favorite aspects of Pilates is that it requires a deep mind - body connection; one would get very little out of it by turning off their brain and going through the motions. Because of this, Pilates is excellent for building #neuroplasticity and producing #BDNF (brain derived neurotrophic factor).
🧠 Neuroplasticity is the ability of the brain to form and reorganize synaptic connections, especially in response to learning or experience, or following injury.
🧠 BDNF is a protein within nerve cells that keeps brain cells functioning and growing. It is necessary for continued learning and its production decreases with age.

Because January is #internationalbrainteasermonth we are sharing a video of an aerobic jump board exercise that increases production of BDNF while challenging the brain to incorporate complex patterns for the goal of forming synaptic connections.

Way to go Dr. Katie, a client that gets just as excited about the mental aspect of the work as she does the physical!

📣 Introducing Mini Galileo Sessions!! 📣
If you have been in the studio, or following us in the last few months, you know that we are enamored with our Galileo oscillating vibration plate, for so many reasons. In 15 minutes, one can achieve a full body workout that:
- supports the establishment of new osteocytes (so good for those with osteoporosis or osteopenia)
- builds muscle power & tone while bypassing the compensation patterns most bodies have naturally established (strengthen the muscles needed to help low back pain without the body tensing up and fighting against the work!)
- relaxes soft tissue, leading to increased range of motion and feeling of flexibility
- promotes healthy gut flora
To book a Galileo session (15 minutes) for $40, simply call the studio, check the website, click the link in bio, or comment below and we will reach out to you to set it up!
Come see how 15 minutes can change your day! ⏱️

All hashtags aside, one of the greatest components that would be misrepresented if we didn't give its proper attention is the personal aspect of the work that we do at 314 Pilates. Cultivating a relationship with a client is an incredibly special experience involving trust, respect, and mutual inspiration when done correctly. As I finish up my session plans for tomorrow for the beautiful Katie (pictured), I send a heartfelt thank you to each client for making me laugh, for the a-ah moments, for the encouragements, and for trusting your journey in my hands.

"Success isn't always about greatness. It's about consistency. Consistent hard work gains success. Greatness will come." ~Dwayne 'The Rock' Johnson

Hey, we get it, it is the 2nd of January and you have seen every "New Year, New You" ad you can handle. (We have too.) So instead, we will leave you with this: we trust that you, as you are, are beautiful, whole, and exactly who you are meant to be. If, however, you desire some more strength, and less painful movement, 314 Pilates is here for you when you are ready. And we just so happen to have new client specials to help you figure out if we are a good fit for you:
3 Group Classes: $99
3 Private Sessions: $149
Simply follow the link in the bio or contact the studio to get STARTED!

What can be said about 2020 that hasn't already been said? It was rough, for everyone. We thank you, as a business, for your support while we pivoted to a virtual platform, and for putting your faith in us as we reopened after lockdown. We extend the deepest gratitude to you, as our friends, for each time you checked in on our well-being. And most importantly, we honor you, as individuals, for creating space to care for yourselves, in all the various ways that manifests itself. My greatest hope as we step into 2021 is that we are all able to bring this deep level of self care and community that was forced upon us by 2020 into our futures.
Our very best wishes for a Happy and Healthy New Year, we will see you in the studio!

While the New Year is close 🎊, there is no need to wait for a resolution to get in the studio and honor your movement practice! Before the 1st we have 4 #groupfitness opportunities for you to get in and work on your strength, mobility, and breath, and in doing so relieve some of that holiday stress, re-centering your wellbeing as the top priority. If you still have family in town, bring them in, and let them see your happy place!
Check the link in bio for the schedule and to sign up!

Merry Christmas to all! Pull your loved ones close, or snuggle up to your holiday Zoom session; whatever way you are celebrating this year (if you are), 314 Pilates wishes you the very best!

⚜️ Exercise of the Week ⚜️
This week, it's all about thoracic mobility. Side bend and rotation are seemingly easy movements *until* we FOCUS on FORM! A great way to do this is to kneel with one foot against a wall (outer sole of the foot pressing into the wall). This will prevent the pelvis from going along for the ride with the thoracic spine, bringing the challenge back into the movement.
Next week, we'll add on some hip and glute work to create a 🔥 flow with the wall!

To all of our clients and friends beginning their celebrations of Hanukkah tonight, we send you our love and best wishes.

Such a treat to have STL fitness legend and self proclaimed "science nerd", Amy Lescher, in the studio to discover what sets 314 Pilates apart from other studios. Call or email today to take advantage of our new client pricing so that you, too, can feel the change from within.

"Create healthy habits, not restrictions."
This #motivationalquote is packed with so many different meanings and today, I choose to see it from a Covid point of view. At 314 Pilates our healthy habits include spacing the reformers at least 7 feet apart, wearing masks, taking temps and oxygen levels, and keeping up with hospital grade sterilization each hour. We know your #movementpractice is important to staying healthy and positive in times that are trying and we are here to provide you with a space where you can feel safe in a private or group setting (maximum of four people!).

"Create healthy habits, not restrictions."
This #motivationalquote is packed with so many different meanings and today, I choose to see it from a Covid point of view. At 314 Pilates our healthy habits include spacing the reformers at least 7 feet apart, wearing masks, taking temps and oxygen levels, and keeping up with hospital grade sterilization each hour. We know your #movementpractice is important to staying healthy and positive in times that are trying and we are here to provide you with a space where you can feel safe in a private or group setting (maximum of four people!).

Why must I look into your sole....😉
.

Underpinning all of our structure is the foot’s interaction with the ground, imbalances here clearly have consequences further up the body.

Effective arch balance can be essential for easy and graceful walking, pelvic stability, low back efficiency and even head and neck support.
.
Changes in posture don’t start with the shoulders- they start with the 🦶

@galileotraining.en getting in a quick workout before my day begins! Feeling amazing- butt, core & legs for the win!

Give yourself and someone you love the gift of movement. Movement without pain, rediscovered movement, joyful movement, safe movement, invigorating movement.... we specialize in it all. ❤️ If you haven’t checked us out, it’s time.

Our mission is to help others find the joy and freedom of movement.

https://clients.mindbodyonline.com/classic/ws?studioid=788700&stype=-9

It’s HERE! Once a year sale on Private sessions!!

Time to take care of your low back pain, develops a safe fitness plan with scoliosis, joint replacements, osteoporosis, chronic pain, MS, Parkinson’s, stroke and balance!

Or up your game with one of our specialized instructors by adding Galileo Vibration and increasing your fitness threshold by 150%!

https://clients.mindbodyonline.com/classic/ws?studioid=788700&stype=-9&sTG=2&sView=week&sLoc=0

Soft balance while creating space in the spine for length to enable your body to inhabit its own best posture is our goal... grace & beauty

St Louis! TODAY ONLY!
4 people to a class.
7 feet apart.
The best instructors💕
Buy in bio!

#blackfriday is here!!!
Find your unlimited #groupfitness equipment class specials in the link in our bio.
✴️ Unlimited classes in December for $599
✴️ Unlimited classes in December + January for $999

SWIPE LEFT to reveal the fabulous specials that just went live on the Mindbody app! 314 Pilates is thrilled to offer the best specials of the year at a time when caring for oneself, physically and mentally, is such a priority.
⚜️ We are offering 5 group classes/ week at the moment to make unlimited packages truly impactful. Check mindbody or our stories for an up to date calendar.
⚜️ 4 or 10 class packages must be used within 1 month of the first class taken.
⚜️ Duet & private sessions expire 28 days after the first session.
⚜️ Limit 1 special per client.
⚜️ Specials are available for purchase in the Mindbody app, now through Cyber Monday 11/30.

Let us know below, or DM us any questions! We look forward to seeing you in the studio!

Black Friday deals are here!!!! We'll be rolling out different deals for #blackfriday #smallbusinesssaturday and #cybermonday throughout this week. The deals are available in advance (shop on your own time, no stress!). And the first deal is... drum roll....
UNLIMITED GROUP CLASSES
⚜️ Option 1: Unlimited group equipment classes in December for $599
⚜️ Option 2: Unlimited group equipment classes in December AND January for $999 (Did someone says New Year's Resolution?)

We have 5 class options per week (schedule is always available in our stories) in a safe, socially distanced, covid conscious setting. Clink the LINK IN BIO to purchase and #treatyourself or a loved one to unlimited group Pilates equipment classes!

“Scoliosis pain gone and posture improving!” States this beautiful hard working client. Seen working in marvelous axial alignment doing standing footwork on the chair and on the Galileo vibration plate (pulling the poles apart in 1 pic to give space to the shoulder blades). Great work!
#scoliosis #pilates #movementspecialist #stlouis #move #strong #strongwomen #exercise #pain #posture

Please join us in wishing our amazing instructor Shannon Lee West HAPPY BIRTHDAY! Her wit, grace, compassion and encouragement bring life and energy into her teaching and the studio.

One client said, “Shannon believes I can do these things and that helps me believe it too.”

As a dancer, Shannon brings beautiful movement and graceful encouragement. She also has the best music selections :)

Help us celebrate Shannon💕

From all of us at 314 Pilates to other female owned businesses, we wish a happy Women's Entrepreneurship Day!! May we support, and uplift our fellow female business owners from STL to the farthest points of the earth.

Our fearless leader, Natalie, started this business 6 years ago in her basement and has seen it grow into a full studio providing mentorships to budding teachers, offering classes to maintain and grow people's level of general fitness, and finally as a piece of the #rehab puzzle for those with #chronicpain #injuries #neuorological disorders #scoliosis and more. Her vision extended beyond the aesthetics of a #pilatesbody as she set her mission statement, "Guide others in finding the joy and power of movement." Her knowledge is only rivaled by her passion which can sometimes present in outright glee when discussing continued education, growing her network of rehab specialists, and the many tools that she has brought into the studio to work alongside traditional Pilates equipment.

When women like Natalie step into entrepreneurial roles, we all benefit, and we cannot help but wish each one the best! Let us know in the comments of a female owned business that you think deserves some recognition today!

"Why just teach Pilates when you can help change lives?" ~ Natalie Sutto

Happy Veteran’s Day!
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I learned my work ethic from my Dad, compassion from my Mom & from my husband - grace under 🔥.
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The Air Force 🇺🇸 gave challenges beyond my ability with the grace to fail that enabled me to grow. Unlike my patriotic husband, I entered because I needed a scholarship and it forever changed me as a person, as a boss and how I see myself. I am forever grateful for my education (2 masters & undergrad), the the mentors I had, friends I made, and lessons I learned. (Natalie)🇺🇸
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Thank you to all Veterans🇺🇸

"If you want something you've never had, you must be willing to do something you've never done before." ~ Thomas Jefferson

Let's talk about the #pilatesjumpboard. Chances are, if you have tried it, you love it. 💗 The jumpboard has many benefits including those of a cardiovascular workout without as much of a toll on ankles, feet, and knees because the force of the springs is less than the force of gravity. This means one can increase stamina without increasing fatigue! One of our favorite benefits of the jumpboard is how it strengthens the pelvic floor, simply by breathing in a way that supports abdominal contraction while jumping. You can see in this video our clients are working on coordination, leg and abdominal strength, and bone health to prevent osteoporosis.

We incorporate the jumpboard into private sessions, duet, and group classes. If you would like to give it a try, just ask your instructor. Not a client at 314 Pilates? We have great introductory specials; reach out in the comments and we will contact you to discuss the right kind of session for you.

Let's talk about the #pilatesjumpboard. Chances are, if you have tried it, you love it. 💗 The jumpboard has many benefits including those of a cardiovascular workout without as much of a toll on ankles, feet, and knees because the force of the springs is less than the force of gravity. This means one can increase stamina without increasing fatigue! One of our favorite benefits of the jumpboard is how it strengthens the pelvic floor, simply by breathing in a way that supports abdominal contraction while jumping. You can see in this video our clients are working on coordination, leg and abdominal strength, and bone health to prevent osteoporosis.

We incorporate the jumpboard into private sessions, duet, and group classes. If you would like to give it a try, just ask your instructor. Not a client at 314 Pilates? We have great introductory specials; reach out in the comments and we will contact you to discuss the right kind of session for you.

"The difference between the impossible and the possible lies in a person's determination." ~ Tommy Lasorda ⚾

This is Lydia's first attempt at Long Spine! I (Shannon) have been teaching Lydia ballet for years, and Pilates for just a few months. I knew she would ace this because of that #determination. What potentially daunting exercises have you faced head on with determination? Tell us in the comments!

No small caption or blurb I write could showcase what a hysterical #breathoffreashair our next ⭐Client of the Month ⭐is. Emily has only been with us a bit over a month and is already integrating the Pilates principles into her daily life. Emily shares her journey with #breastcancer,

"Most people say their cancer diagnosis hit them like a brick wall, well that’s literally how I found I out. I accidentally cut a corner too close, ended up with a bruise on my chest that wouldn’t go away, and received my first ever (and last) mammogram. I learned I had cancer at 38 without ever having one sign that anything was wrong. I believe that there is someone looking out for me above that pushed me into that wall. Throughout the past two years I have had the following: bilateral mastectomy, chemo, radiation, SIX breast reconstruction surgeries (good news the sixth time was the charm and it finally worked), total hysterectomy with bilateral salpingo-oophorectomy, more scans & tests than I want to count and countless side effects from treatments and pills. But I tackle it all with positivity and humor. Heck I even broke out into musical numbers thanks to the “good” drugs of anesthesia right before a couple of those surgeries 😉.
"After the countless surgeries my body felt broken, tight and like it wasn’t mine. I even had to have two muscles removed from my back and sewed onto each side of my chest to hold my new implants. I have a high tolerance for pain so I wasn’t hurting long after surgery but my chest wasn’t a part of my body anymore and was extremely tight all the time. I’m feeling complete again, able to relax my body and plus have control/awareness of my new muscle placement."

Story continued in the comments.

Our Story

314 Pilates was created and continues for those of us who keep working, moving, and doing the things we need to do everyday even when it hurts, is awkward and downright painful. Specializing in the science behind MOVEMENT, our wholistic team approach starts with your goals and is constantly readjusting. Our customized approach begins with full fitness assessment (reassessment every 3 months), coordination with healthcare teams as appropriate and exercise plan development. Our studio has top of the line Pilates equipment and extensive rehab equipment to support and challenge.

For our 314 Virtual studio we carry this same commitment to change and quality to clients around the world with in person, dynamic ZOOM based classes (

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Posture exercise at home!
Laughter, movement & friends

Location

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920 North McKnight
St. Louis, MO
63132

Opening Hours

Monday 07:00 - 17:00
Tuesday 07:00 - 17:00
Wednesday 07:00 - 17:00
Thursday 06:00 - 17:00
Friday 07:00 - 17:00
Saturday 08:00 - 13:00
Sunday 09:00 - 13:00
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