Prahran Summer Mat Pilates Challenge!

The Summer Mat Pilates Challenge is coming to

Balance & Control Prahran!



Are you looking for an all round workout?


To get fighting fit for summer?


To have fun while you’re at it with our amazing instructor Lauren?


Enter our Summer Mat Challenge for your chance to get into your best shape yet, and to win some amazing prizes!!

The prizes will go to those who attend the most mat classes during the month of October. We will have a leader board in the studio so you can track your progress.

To signup head to reception and put your name on the signup sheet, or ask Chloe or Lauren for more information.



1st Prize – 20 Pack of Mat Classes

2nd Prize- 10 Pack of Mat Classes

3rd Prize- 5 Free Mat Classes


Featured Team Member- Sally!


Give us a brief summary of your career to date – how did you get involved with Pilates?

Deciding on a career path in my teens was very difficult so I studied Arts/ Science to keep my options open.  From there I fell into Geology because I loved hiking, outdoors and field trips.  But I always had a yearning to pursue sports medicine and Physiotherapy seemed like the best fit.  I managed to study Physiotherapy at three universities in two cities for part of one semester until I eventually settled back to Melbourne to complete my degree at La Trobe University.  I discovered Pilates in my first year out of Uni after trying a few classes with Paul Cini, which led me to pursue Physio clinics that focused on Pilates rehabilitation.


What is your favourite thing about Pilates?

I love that Pilates makes us tune into our bodies – massively increasing our awareness.  This information allows us to move more efficiently, preventing injury and minimising pain.  Pilates continually challenges us to access muscles that we never knew existed, helping improve stability and posture.


If you could go anywhere in the world right now where would it be? Why?

South America. This was on my wish list for our first year of marriage but we fell pregnant with Millie.  She was also a wish come true!


What food could you not live without?

Avocado – spread it, eat it whole, mix it or mash it.  I eat heaps of fruit and muesli too.


What piece of advice would you give to someone about to embark on their Pilates journey?

Be kind on yourself and listen to your body.  Pilates gets easier, but it will always present you with a new challenge.


What do you love about Balance & Control Pilates Studio?

BCPS is unique because it is a family and community all in one, while at the same time providing the best quality service.  BCPS is filled with genuine people who are passionate about Pilates.  Everyone is greeted with a smile and welcomed into the BCPS family with open arms.


Elite Myotherapy for Pilates



Did you know Myotherapy can unleash the full potential of your Pilates workout?

Get the maximum benefit for all your hard work and contact Elite Myotherapy today!


Myotherapy reduces your muscular tightness, eliminates pain and reduces tight spots in your body. This enables you to activate the right muscles, in the right sequence so you can perform your Pilates exercises correctly. In the early stages of undertaking Pilates, this will fast track your progression to becoming stronger and more stable. For more advanced students of Pilates, Myotherapy treatment will continue to increase your flexibility so you can get the most out of your Pilates sessions helping you master the correct technique; and thus accelerate your Pilates to an even higher level. At Elite Myotherapy we believe that joint collaboration with your Instructor and our therapists gets the best results and assists you to reach your Pilates goals faster!woman_neck_massage_shutterstock_65812537 Untitled   Untitled1 
Discover the secret to achieving the best results from Pilates today by contacting Elite Myotherapy to assess your individual needs.


Elite Myotherapy is committed to providing a responsive, unique, personalised and professional muscle management service to everyone; from corporate executives to elite sports professionals. Our dedicated therapists are highly qualified, industry registered and always practice with the utmost of integrity.

Prahran Pilates Studio Relocation

So we have some exciting news for everyone .. Our Prahran Pilates Studio is moving to a bigger and better location! We thought you may have a few questions surrounding the move, so here are the FAQs. If you have any other questions please do not hesitate to ask!


When are you moving?
Our first day in the new location will be Monday 1st September 2014.

What is the new location?
Our new address is 91 High St Prahran. It’s a ground floor studio with large east facing windows. The windows have one-way coverings allowing the sunshine in while maintaining respectful privacy. We are right next to the renowned Brick Lane Café for your well-earned post-Pilates coffee.

Prahran Pilates

Prahran Pilates Studio

Contact details
Phone number: TBC

How far is it from the Grattan street studio?

Our new location is 400 meters from the Grattan St studio.

Is it bigger than the current studio?

Yes, it’s a much larger space with two treatment rooms and a group class area!

Is it close to public transport?

The studio is right opposite Prahran train station. Tram service number 6 to Glen Iris runs long High St and stop number 30 is just out the front.

Is it easy to park?

Ample 1, 2 and 4 hour parking is available in surrounding streets.

Will the schedule stay the same?

The majority of class will remain unchanged. Any changes to your regular time will be communicated to you with a minimum of 3 weeks’ notice.

Will there be additional classes?

Yes, there will be additional Studio and Rehab Pilates scheduled as well as morning and evening group Mat Classes!

Will there be any new services?

Yes! We will be offering hands-on Physiotherapy services to compliment your Pilates, as well as Myotherapy, with Elite Myotherapy.

Who is the manager of the new location?

Chloe is the studio manager at the new location. Chloe welcomes your feedback and is very happy to discuss any issues with you as they arise.

Will there be any new equipment?

Some new equipment will be coming soon…

Can I bring a friend to see the new studio?

Sure! You can bring your friend any time. We are having an Open Day for the new studio Saturday 6th September 9am – 1pm. Come along with your friends/family to our open day for:

  • Free 20 minute ‘taster’ Mat Classes 9am, 10am , 11am, 12pm
  • Free real time ultrsound assessments with Chloe
  • Pressed Juices amazing fresh juices
  • Free 5 minute shoulder treatments from Elite Myotherapy
  • Give aways
Chloe Prahran

Chloe, the new manager at our Prahran Pilates Studio

Featured Team Member- CHLOE


Chloe Cadillac1

MEET CHLOE– our fantastic physio!


Give us a brief summary of your career to date – how did you get involved with Pilates?
Previously worked for 4 years as a physio across Melbourne’s eastern hospitals and rehabilitation centre, including time in the Pain Management team at the Victorian Rehabilitation Centre. As a Richmond local I first got involved in pilates as a client at BCPS!

What is your favourite thing about Pilates?
The fact that the sky is the limit- there is always so much more the body can achieve…

If you could go anywhere in the world right now where would it be? Why?
New York- To the home of Joseph Pilates and his craft.

What food could you not live without?
Muesli, fruit and yoghurt- My favourite way to start the day.

What piece of advice would you give to someone about to embark on their Pilates journey?
Patience, Persistence and Practice.

What do you love about Balance & Control Pilates Studio?
Our sense of community; inspirational, enthusiastic colleagues and delightful clients.

Chloe Cadillac3

Meet more of our team at

Breathing in Pilates- Part Two

By now you may have had a read of our initial blog- Breathing in Pilates Part One, and gathered that breathing is inextricably linked to your Pilates practice. In this blog we will go into further detail about how to breathe to make the most of your practice.

Learning to Breathe Properly

  1. Lie on your back with your knees bent and your feet flat on the floor. (Although you can do this exercise while sitting or standing, it’s easiest to practice by lying down at first.)
  2. Place your hands on your abdomen.
  3. Breathe in through your nose, counting to four. Picture a balloon in your belly that you’re inflating with the air you are inhaling. Your hands should rise as your abdomen fills with air.
  4. Hold the breath for a few seconds.
  5. Exhale slowly through your mouth, counting to four. Picture letting the air out of your belly balloon. Your hands should go down as your abdomen deflates.

Practice this exercise for a minimum of five minutes at a time, at least two or three times a day. You’ve probably been breathing improperly for a long time, so it may take awhile to retrain your body to breathe properly without you thinking about it. Some exercise techniques such as yoga, Pilates, and tai chi stress proper breathing techniques and can be particularly helpful in training your body to breathe correctly.

Proper vs. Improper Breathing

Breathing affects virtually every part of the body. It oxygenates the body, revitalizing organs, cells and tissues. Breathing properly:

  • Fuels energy production
  • Improves focus and concentration
  • Eliminates toxins
  • Strengthens the immune system
  • Improves bowel function
  • Reduces stress, tension and anxiety
  • Increases feelings of calmness and relaxation
  • Can lower blood pressure
  • Increases metabolism, aiding in digestion and weight loss.


Featured Team Member- KIERA!


MEET KIERA- one of our our wonderful Rehab Pilates Instructors!

Give us a brief summary of your career to date – how did you get involved with Pilates?
I graduated from La Trobe University in 2010. Since then I have worked across a variety of settings including private practice, acute and rehabilitation hospitals and aged care. I have a particular interest in women’s health physiotherapy which initially drew me to Pilates. I also plan to complete a post grad certificate in women’s health physio in March 2014.

What is your favourite thing about Pilates?
Pilates is accessible to all ages, body types and levels of fitness. Pilates enables people to develop their strength and flexibility which leads to participation in everyday activities and recreational activities that may otherwise be difficult due to pain and dysfunction.

If you could go anywhere in the world right now where would it be? Why?
Brazil. The energy, beaches, sunshine and excitement.

What food could you not live without?
Sweets and Falafels!

What piece of advice would you give to someone about to embark on their Pilates journey?
Concentrate on one aspect of the exercise at a time, initially the mind is working very hard to re program the body and experience the new movements. Over the course of the 5-6 sessions it’ll get easier and the movements will become automatic.

What do you love about Balance & Control Pilates Studio?
The people of course! The team and all the clients are absolutely wonderful!


Meet more of our team at

Why Does It Matter If You Have Stiff Hips?


The hips are an area of the body that are often taken for granted, many people don’t stretch or strengthen them until they are stiff, but why does it matter if you have stiff hips? Your hips are the fulcrum upon which most activity depends. From bending down to pick something up off the floor, getting up off a chair, walking, jogging, we even need our hips to be functioning well to allow us to sit well.

If you own a set of hips, the ability to traverse their full range of motion will improve your life in many ways. Treat them well, keep them moving, and you will reap the benefits and reduce your chance of injury.

What’s the worst that can happen? Stiffness in your hips results in additional stress to other areas of your body due to compensations for the lack of movement. The most commonly affected areas are:

  • Your lower back, causing back ache
  • Your knees, sometimes resulting in pain and grinding (also called crepitus)

The good news is – Pilates is here to help! Your instructor will observe you performing a range of hip movements to determine where you restriction lies. A program tailored to release your tight structures and explore the full range of motion in the hip will be created for you. Equally as important as creating new mobility in your hips is strengthening the muscles around your hip socket and core to support your new found freedom.


Your Pilates instructor will use a range of techniques including strengthening, guided mobilization, and contract relax stretching, utilizing the full range of studio equipment.

For in between your Pilates sessions here are some home exercises to help keep your hips beautiful and free. If you have any discomfort during these movements stop and book in to see your Pilates or Rehab Pilates Instructor.

Circle/Heel squeeze – lie on your tummy with a Pilates circle between your ankles (heels can squeeze together if you don’t have a circle). Squeeze circle/heels for a count of 5. Try to drive the movement from your hip sockets. Repeat 10 times



Fire hydrant circles – lift one knee off the floor. Draw circles with the lifted leg being sure to keep the knee bent. 10 slow circles each leg


Hip flexor stretch – hold for 30 seconds and repeat twice each side


Side lunge stretch – place hands on the floor with feet wide. Send your weight over to one side using your arms for support. Find a gentle groin stretch and hold for 30 seconds. Repeat twice each side.


Achieving full hip mobility will improve your posture, help you to run faster, squat lower, have more freedom in your golf or tennis swing and delay age related joint problems. Enjoy the benefits of full hip mobility while reducing the likelihood of injury!



Breathing in Pilates – Part One

We all know that breathing is important – without it, we wouldn’t be alive, correct breathing in Pilates is also extremely important. Breathing is the first thing we do when we enter this life, and our last act on leaving it. Breathing affects and is affected by our emotional state and posture. But what is all the fuss about breathing? After all, I can hear you saying, if I am sitting at my desk reading this post, rather than collapsed on the floor, I must be breathing fine. Right?

Well, yes, to an extent. But breathing is something that a lot of people especially those who experience emotional stress, neck, shoulder or back pain do not do correctly. People under stress or in pain will often hold their breath for short periods of time without even realizing it. And when they do breathe, they frequently have a very shallow, disordered breathing pattern. While this is probably an unconscious protective reaction to pain, it can actually increase the level of pain. Learning to breathe better will help you in your everyday life, sports, and Pilates.

When we breathe very short breaths we are not flushing all the carbon dioxide from our system. By breathing in this manner we increase stress to the tissues of our body.

In Pilates we focus on Lateral Breathing through the base of the rib cage. It could almost be described as a 3D breath- you are breathing to expand the rib cage out to the side and through the back- you want to get a sense of expanding your ribcage with the lower portions of your lungs. Through your Pilates practice you will learn that this type of breathing goes hand in hand with engaging your core.

Try to breathe low and wide into the base of your lungs. Breathing deeply and directing air into the bottom and sides of your ribcage will let your body absorb oxygen most efficiently. Breathing well has a huge impact on your energy levels, spinal mobility, and overall vitality.


Who would have thought breathing could be so complex hey? It does take some time to learn the lateral breath, and combining it with stabilization and movement takes some more time. But like anything in Pilates, once you begin to live your practice outside your session, it becomes second nature, and you will most definitely reap the benefits.


Are Your Breathing Properly?

To find out if you are breathing properly:

  • Lie flat on your back.
  • Place your hands on either side of your ribs just above your waist.
  • Breathe as you normally do.
  • Notice: Do your hands move when you breathe?
  • Now place one hand on your chest.
  • Does your upper chest rise when you breathe in? (You may even feel your shoulders rise slightly.)
  • If your lower ribcage expands, tummy rises slightly, and your chest stays relatively flat, you are breathing well.
  • If your lower ribcage and abdomen barely moves and your chest rises, you are not breathing properly and need to practice the breathing exercise below.

breathing in pilates

Flexibility and Pilates

We all know that being flexible is important for dancers and gymnasts, but what comes as a wake up call to many is that flexibility is one of the keys to decreasing the risk of injury, improving posture, lengthening your muscles for a longer, leaner look and making cardio workouts a lot lighter and easier, therefore it is no surprise that flexibility and Pilates go hand in hand. So it turns out flexibility is something that we should all be focusing on, and is inextricably linked to Pilates.

We can define flexibility as the ability of a joint to move freely through its natural range of movement. That range of movement should be primarily determined by the shapes of the bones of the joint, and the length of the ligaments surrounding the joint. Oftentimes, however, flexibility is limited by other factors, including: weakness of the stabilizing muscles around a joint, groups of muscles not working together as a well coordinated system, and shortened, tight muscles.

This last factor is the one we are most likely to focus on when we think about flexibility because it is generally accepted that if we can just keep stretching ‘those’ muscles then we can improve our flexibility! In many cases however is it because the stabilizing muscles of the joints are not functioning properly that affects the alignment of joints and therefore our flexibility.

Flexibility is one of the first things to disappear as we grow older, and therefore we need to make a conscientious effort to stretch and stabilize our muscles. As a runner from a young age, I hardly ever stretched before or after a run, and can now see the consequences of my actions: extremely tight ITBs (outer thigh area) causing knee pain and shin splints… What could have helped to prevent this would have been targeted stretching and strengthening of my inner thighs and hip muscles so that they could work to stabilise and support the load of my training. Flexibility has never seemed so important!

Alongside strengthening, one of the release techniques I have found hugely helpful in my Pilates sessions, is rolling the outside and front of my legs on a long round foam roller. Rolling techniques help loosen knots in the connective tissue of your body.

Foam rollers are affordable and easy to use on many areas of the body to improve flexibility and spinal mobililty.

Click here to visit our online store to purchase your foam roller


In your Pilates sessions, we not only focus on stretching, we also work on training the muscles that stabilize joints. This is working towards stabilizing the joints effectively, and this is the key to improving flexibility- flexibility, that is important for more reasons than being able to do the splits!

So, with this information, consider why you feel you need to be more flexible. Then ask your instructor what you need to do, for your body, as simply stretching alone may not be the best path to achieving your goals.