Lizzie K Pilates

28/01/2026

I’m 20months post baby #2, which was an awesome birth, and 5yrs post baby #1 which was awful, culminated in pelvic floor trauma and a good dose of mental trauma.

Recovering from birth is something to be respected, and if you let it, it’s the most immense learning curve about yourself.

I remember that failure of function after my first birth, and wondering how on earth I would run/smile/feel again. I remember finding a pelvic health physio (and a therapist) and doing the work religiously to get better. Luckily tenacious is my middle name and if this resonates with you, you can have my middle name too. If I’m honest, I never did get fully confident to run fast after birth #1 but I did want my pelvic floor and my body/mind to get to a certain place before I contemplated another birth, that became the functional green card.

20 months on from birth #2, with less time, a default parent life with a travelling husband, a wonderful client list and very little personal time (although tweaked mildly this year amen) here we are- looking straight in the eye of race pace run times and feeling more confident in this bod than I have in a while (certainly better than between births). All done with an active life, exercise snacks and zero training routine.

All this to say a few things to postnatal mums, your birth will have changed you, your story is important, and you might still be in the thick of processing it and working it all out. The most important thing to know is that whatever you want to do with your life from this moment forward-you can. Do not be limited by someone else’s limited knowledge.

Two things that I have found to be invaluable in achieving that - the right educating team around you and patience.

When i say I do Pilates so that I can do everything else-I still mean it!

It’s your body; believe, think big, go for it x

27/01/2026

“This is so much harder than it looks”

Something I hear eeevvveerrrryyy weeek.

Then you’re doing Pilates perfectly.

You’re getting to know yourself even more. You’re able to work deeper.

That’s the brilliant thing about Pilates, as you get better, the simpler things feel new again. Because they are new to the body you’re connecting with on a new level. That same body you’ll then take out into the world and use to live the life you’re also creating. You’ll have the confidence to do the things you might have stopped doing for whatever reason, or feel better doing the things that you’re trying so hard to do pain free or have the confidence to do new things.

Small things, big outcomes 💪🏼

20/06/2025

Last moments of prep (al fresco heaven), before another day of clients.

I’ve been thinking/prompted/signalled recently about where my place is in the “pilates” world. As the boom of reformer classes has bought another narrative to Pilates there’s been a classical v contemporary conversation/debate going on underneath a yell of Instagram nightclub flows and Joseph pilates Polaroids from yonder and the observer in me has been intrigued by both sides.

Where do I fit here? How do I articulate what I offer? Because it’s neither of the polarising narratives I see that jar me and it sort of doesn’t feel like it’s in the Pilates space at all. If clients are searching, what would they need to know about me vs a teacher down the road?

Because fundamentally anyone in the movement space is an advocate for the body, we’re all keen to help and support and make a difference to lives. And there is space for everyone whether you’ve done a weekend course for the group session teaching or a year long comprehensive course to continue your passion. And there is space for everyone because people are most drawn to people, which is pretty perfect because Pilates is (well should be… but the weekend courses kinda shock me!) so much more than the “how” than the “what”.

But what do you get with me? Well I know I bring more than just Pilates and I’m unashamedly not a purist of Pilates. But it’s the conversations with clients and external peers where I notice the feedback is slightly almost surprised by me- so that feels like my difference.

I draw people in who have an issue, a problem that needs to be fixed, and we will fix it. Ive been told im tenacious. My style is educational, it’s pedantic, and completely totally obsessed with teaching you about your body so that you won’t need me. It’s about opening your eyes to change your narrative around yourself: no you are not the injury you feel has identified you for the last decade, no you are not limited in this body, yes you can live pain free and my experience (with an expert team) will get you there. I’ve been told I don’t lower my standards for myself and believe you shouldn’t for you either.

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22/04/2025

Memories. Really fond ones. Creating these tiny chapters that make up our lives. Tiny, powerful moments deep in gratitude 🌈

The windswept sunshine was an unexpected joy too!

Back to the flow of term x

11/02/2025

This wonderful class started last week and I honestly can’t tell you how rewarding it was.

You’re never quite sure what tribe will come together and that’s actually a main part of the work that I love and why I wanted to open to a larger audience again. I know this will evolve, but what has started was something absolutely lovely. Challenges all round, new bodies and minds to learn with, a good benchmark to move from. A total pleasure.

If you’d like to join us, just let me know x

04/02/2025

Good Morning 🌱 Tomorrow I kick off a new weekly term time Pilates Class at Cookham Library next to Cookham Rise School, 9.30am Wednesdays just after school drop! Feel free to drop me a message or use the details below to contact me to book in. It would be lovely to welcome you in 💫

*Rehabilitation specialist
*Fully comprehensive Pilates teacher
*1-1 clinic, duets, group classes

06/01/2025

Shall we?

Time to make space for some new faces 👋🏼

The funky new year thing is rolling in, but pilates has been around for almost 100years (Pilates patented the reformer in 1926!) for a good reason. The principles work. They support and educate the brain and body resulting in profound and life changing results. Results I am so fortunate and grateful to see in clients in the studio.

Lower/upper Back issues/surgeries?
Pelvic floor dysfunction?
Knee issues?
Elbow pain?
Diastasis?
Hip pain?
Gym based goals?
Running goals?
Posture goals?
Golfing goals?
Equestrian goals?
Picking another toy 🧸 up off the floor based goals?
Planting another last minute bulb 🌷 based goal?
My body has just started aching based goals!
Im fed up with not getting results based thoughts?
… what would you add!?

I was about to say I’ve seen it all. But actually last year I helped a client come back from one of the most shocking injuries I’ve ever seen. So no, I’ve not seen it all and I hope i don’t. But I do have a brilliant team I work with, and working with your physios is always the best route to success. Together we can.

Happy Monday ✨

02/01/2025

Well well well! Hello 2025 and a gentle Happy New Year to you all 🤍

And judging by the little flurry of emails I’ve had over the break, it seems a few of you have popped “start pilates” on your list.

Whether you’re a goal setter or not, the Christmas break gives that pause and distance away from the conveyor belt of life’s schedule doesn’t it. If you’re inclined, it can give opportunity to just check in- what’s working for me, what isn’t, and what do I need to add in to ensure I’m enabling the life I want to live.

And for some more of you, you’ve already decided to make the deliberate (brilliant I may add!) choice to bring Pilates into your life. I couldn’t be more thrilled to provide that for you, with you.

Here’s to your 2025✨

Back in the studio on Monday 6th. I’m opening up more slots so if you are a teeny bit interested in getting rid of that back pain/any pain, feeling the strongest you’ve ever felt, finally loving working out, then here is your sign to drop me a little note- make the move to make that difference. First come first serve always x

Until then soaking up the last long days with my squad. My forever tribe 🤍

12/11/2024

I was reminded today that I never shared the line up of angels who kept me on the straight and narrow in the lead up, during and after my last incredible birth and recovery.

My single piece of advice for anyone going to birth in this country right now is to protect your body and decisions fiercely. You deserve to be honoured and respected for however your baby enters earthside.

My ethos is very much fuss free birth. Here were my main contact support team! All through word of mouth.

1) Doulas. I interviewed many when I was hoping they could join me (defend my space!) on an nhs journey. Jo Piercey in cookham and were two who stood out to me of the 6 I spoke with. Jo continued to bring me back to myself a couple of times with her wonderful advice along my pregnancy.

2) Independent midwives. I interviewed many. Eventually, one won my heart ( 🩷) and one won my head (Heather 💖). I honestly think both are incredible humans and I’d be utterly safe with both. But, Heathers history of experience gave me a sense of deep security. It was just a personal feeling that a big debrief could explain. See a previous post about Heather ✨

3) Donna and prenatal yoga. Just once a week having the dedicated time to focus completely on where we (me and all my thoughts!) were at. Having been through trauma and PTSD with the last birth, I was endlessly having vulnerable feelings and making decisions against the grain which had me wobbling a few times. Donna creates spaces that not only move your body and give you tools for birth, but they also create a brilliant space for your mind. Solely you. It was such an important part of my week.

4) came into my home with her glowing aura and reflexology skills in my third trimester when the anxious thoughts needed to be quietened. Her personalised essential oil became such a key tool for me in early labour and I’ll forever be grateful. Another wonderful soul to bring you to you.

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07/11/2024

Pilates - the thing to do so that you can do everything else.

I say it over and over and over.

The dream trio is a mix of resistance , cardio and conditioning.

We earn the right to do impact without injury, to lift heavier without injury, to run faster without injury.

Time means that we can’t always do everything all the time so if time is tight do one thing right and don’t skip the conditioning - don’t skip the nourishing oiling kind work. The maintenance, the foundation, the neurological mastering. Don’t skip your pilates!

See you tomorrow in the studio 💪🏼

31/07/2024

This is 37. Exceptionally thankful 🦁

29/07/2024

You don’t become strong by starting strong. You become strong by starting💪🏼

This is my mantra right now! I’m just saying goodbye to the fourth trimester. 12 weeks of Birdie in the family. A pause in time you never get again and I’ll forever remember as totally magical. In one breath I don’t want to move into reality but my body is eagerly ten steps ahead of me right now!

And whereas after my first birth I was religiously rehabbing daily for fear of failure and there was no chance I was any where near impact training, this time I’m like a coiled spring, so positively eager to run run run!

I’m reining myself in. Not being foolish. Mindful of the research, advice and what I know. Instead channelling all of that energy into running prep.

When I was in my 20s I was competing abroad and obliterated an ankle going over on it twice in a race. It wasn’t dealt with well enough at the hospital or the travelling team and the result was when I came home I had to stop running for over 3 months. But I learnt a lot during this time. With my strength and conditioning coach we did everything you could do to train to run, without running. We were in the gym, on the bike and eventually in the pool too. I did my first run two weeks before nationals and came third at nationals. Experience is such a gift.

Currently applying those same rules to my own training so that when I get to four months, I can add in actual running!

Training is centred around strength/stabilising through pelvis so lots of glutes and core and lots of posterior chain work. Mainly pilates, TRX and weights. And proper cardio prep is in the pool. (Non-proper cardio prep is life with a toddler and a baby right? Seriously, that’s a workout I didn’t have before kids 😆)

Remember you earn the right to run. Preparation on the body will make for a smoother successful trajectory.

We’re preparing the body and pelvic floor for impact and minimising the chance of injury.

But then… we go! If you can run, can you do an extra metre for me😆 See you out there soon ☀️☀️☀️