FAQ
Common questions from new and prospective clients. If yours isn't covered here, just get in touch — I'm always happy to answer.
Getting started Do I need to be fit to start? No. In fact, many of my clients come to me precisely because they've been told to rest, stop running, or "just be careful" by other practitioners. You don't need to be flexible, strong, or already familiar with Pilates. The Reformer scales beautifully to where you are — we begin with where your body actually is, not where you think it should be. Do I need a doctor's referral for pain rehab? No referral required. That said, if you're under the care of a physiotherapist, osteopath or consultant, do share what they've recommended so we can work in alignment with your existing care. There's also an excellent physiotherapist on site at Botanica Health if a joint approach makes sense. What happens in my first session? Your first session almost always starts on the floor, with a pair of balls. Before we get near the Reformer, I teach you fascia release — specific landmarks, specific techniques, the layer under the muscle that stretching can't reach. Most people have never felt their own tissue properly. Once you have, the rest of the work makes more sense. You'll leave the first session already knowing how to take care of yourself between visits. What should I wear and bring? Comfortable, fitted clothing you can move in — leggings or shorts, a t-shirt or vest. Avoid loose tops that flip over your face when you're upside down (it happens). Grip socks are recommended. Just bring water and an open mind. The method What's the difference between classical and contemporary Pilates? Classical Pilates follows the original method, equipment and order of exercises developed by Joseph Pilates himself. Each exercise is sequenced with intention, preparing the body for the next and building strength, breath and coordination in a deliberate progression. Contemporary Pilates is a broader umbrella that incorporates modern physiotherapy ideas, mixes equipment styles and often departs from the original repertoire. Both have their place, but classical work on legacy wood-and-leather equipment offers a precision and a feel that's hard to find anywhere else.
What is the Reformer, and is it intimidating? The Reformer is a beautifully engineered piece of equipment with springs, straps and a sliding carriage that lets your body be supported, challenged and aligned in ways the floor simply can't replicate. The legacy Reformer at Botanica is built from solid wood, metal and leather — the materials Joe Pilates himself used. They look far more inviting than intimidating once you've seen one. Your first session is dedicated to getting comfortable with how everything works. What is fascia release, and why start with it? Fascia is the connective tissue wrapping every muscle, every organ, every joint. When it's stuck — from injury, surgery, posture, stress, pregnancy, gravity — the muscles underneath can't work properly, and no amount of stretching or strengthening gets through. Releasing it first means the rest of the session lands deeper. I'm a certified Roll Model® practitioner, which means I teach you the technique using specific balls and specific landmarks — and you take it home with you so the work compounds between visits. What is Hypopressives, and who is it for? Hypopressives are a breath-based technique combining specific postures with a reflexive abdominal breath to activate the deep core and pelvic floor. It's particularly powerful for prolapse, stress incontinence, diastasis recti and post-surgical recovery, and is also used by athletes for postural control and core strength. I'll teach you the technique to use at home alongside our sessions. How is this different from a group Pilates class? A group class teaches you Pilates. A 1:1 session teaches your body Pilates. In a private session, every cue, every spring setting, every exercise is calibrated to you — your alignment, your injuries, your goals. If you've done group classes for years and still feel something's missing, this is usually why. Once you've built a strong foundation privately, group classes become far more rewarding.
Practicalities How often should I come? Joseph Pilates famously said: "In 10 sessions you'll feel the difference, in 20 you'll see the difference, in 30 you'll have a whole new body." Most clients see meaningful change with weekly sessions over a few months, or twice-weekly if you're in active rehab or training for something specific. We'll talk through what realistically fits your life and your goals at your first consultation. Where is the studio, and is there parking? I work from Botanica Health, 26 Rusthall High Street, Tunbridge Wells TN4 8RY. There's free on-street parking on the high street and surrounding roads, and it's a short drive from central Tunbridge Wells. Do you offer home sessions? Yes — mat-based work with props provided, within five miles of Tunbridge Wells. It's a good option when mobility, childcare or scheduling makes coming to the studio difficult. See pricing for details. How do I book, pay and cancel? Booking is online through Acuity (the buttons on the site). Payment is taken at the time of booking. To cancel or reschedule, please give at least 24 hours' notice — outside that window, the session is forfeited. Packs are valid for six months from purchase and are non-refundable. Specific situations Can I do Pilates if I'm pregnant or postnatal? Yes — Pilates is wonderful through and after pregnancy, but the approach matters. I'm trained in pelvic health and postnatal rehabilitation, including diastasis recti, prolapse and stress incontinence. Postnatally, please wait for your six-week check (or ten to twelve weeks after a C-section) before starting. Prenatal sessions are tailored to your trimester and how you're feeling on the day. I'm in chronic pain and have tried everything. Can you actually help? Maybe. I work with people who've been through the system — physio, osteo, sports medicine, the lot — and arrived here still in pain. I won't promise to fix what others haven't, and I'll be honest if I don't think I'm the right person for what you need. The best way to find out is a free 15-minute call. Tell me what's going. Can my partner, friend or sister come too? Yes — duet sessions are designed for exactly this. Two of you at your own levels, worked as a circuit across the apparatus. It's a good way to share the experience while still getting personal attention. See pricing for duet packs. Still have questions? Easiest is a free 15-minute call. No pressure to book a session afterwards — I'll listen, give you my honest read, and if I'm not the right person for what you need, I'll point you to someone who is. WhatsApp me at 07720 525052 · alyssia@core-atelierpilates.com I'll tell you what I'd suggest.