KLMethod Pilates

KLMethod Pilates Katie Schollmeyer PT, DPT
> Physical therapist guided Pilates
> Optimize mobility + strength
>📍St.

Louis, MO
> Book your Private session here ⬇️
https://klmethodpilates.setmore.com/klmethodpilates

04/15/2026

It’s no coincidence that I am noticing a trend in my Pilates clients. They are people who…

🔹 Are highly curious and ask lots of questions
🔹 Take a proactive approach to their health
🔹 Want to live active, pain free lives
🔹 Take risks to step outside their comfort zone
🔹 Appreciate a new challenge
🔹 Accept and embrace life’s changes

Does this list sound like you? Or…do you WANT this to sound like you?

Pilates can change your mental stamina just as much as your physical strength. Commit to Pilates and it will reap benefits well past physical gains - enhancing your life both in and out of the studio. Take it from someone who’s experienced it herself and helped many others do the same. DM me for more info 💙

Had an awesome time rounding out Public Health week for the St. Charles County staff with some lunch hour Pilates. Every...
04/10/2026

Had an awesome time rounding out Public Health week for the St. Charles County staff with some lunch hour Pilates. Everyone looked so strong during my Beginner Chair Pilates class and had a great time!

Thanks to my very favorite Public Health nurse for coordinating this awesome class at her office! Make sure you give your local public health care worker some love this week 💙

Pilates Physical Therapy Public Health Care Workers Chair Pilates Workout

My second trimester ultrasound put me on some extra precautions to keep this babe safe, so I have had to cut back the in...
04/07/2026

My second trimester ultrasound put me on some extra precautions to keep this babe safe, so I have had to cut back the intensity of my workouts. BUT that does not mean I haven’t been moving - here is my upper body strength training routine that has been feeling really good:

💪🏼 Incline Chest Press
💪🏼 Incline Skull Crushers
💪🏼 Elevated Quadruped Rows (also sneaky core 🥵)
💪🏼 Seated Unilateral Arnold Press
💪🏼 Tall Kneeling Lateral Raise
💪🏼 Low Kneeling Bicep Curl

I make a few extra modifications out of an abundance of caution to decrease pressure on my pelvic floor such as:
➡️ Changing my body position (no standing)
➡️ Decreasing the weight slightly/increasing reps
➡️ Performing unilateral lifts to decrease the total load
➡️ Using my breath to safely manage abdominal pressure
➡️ Still choosing weights that bring my muscles to fatigue within 30 total reps

Pregnant or not, changing your body position is a great way to challenge your body in a new way, especially if you are used to performing a free weight lift in the same position all the time!

And as always, if you are expecting be sure to follow any precautions specific to you from your OB or midwife🤰

Pilates Physical Therapy Weight Lifting Prenatal Strength Training Pregnancy

03/29/2026

🪻What I taught this week🪻

Try this new take on a Sidelying arm series - it feels great in my pregnant body, and feedback from clients was that it is much more challenging than it looks! One light or one medium spring is all you need to really feel those obliques kick on:

🪻Forearm Sidelying Lat Pull
🪻Forearm Sidelying Tricep Reach (externally rotated)
🪻Forearm Sidelying Front Raise
🪻Modified Side Plank Hold with Lat Pull

Inspired by (loving all of your prenatal flows right now!!)

prenatal Pilates instructor reformer flow pregnancy workouts

🌷Testimonial Tuesday🌷
03/24/2026

🌷Testimonial Tuesday🌷

03/19/2026

The way that you are verbally instructed to move has so much influence on:
🌷How you perform the movement pattern
🌷What muscles you recruit to perform the movement
🌷Your pacing and attention to the movement
🌷What you are trying to achieve with the exercise

This means that the SAME exercise can feel different EVERY TIME if your instructor gives you a new framework for how to approach it.

The Sidelying series above for example could be approached in many ways:
🌷”Lift your bottom shoulder and side away from the floor”
🌷”Draw your shoulder blade down your ribcage as you pull the strap toward your hip”
🌷”Stack your hips and use your glutes to float the top leg with control”
🌷”Keep your torso stable with a deep exhale as your limbs move”

…and the list goes on and on! This is the ART of being a great Pilates instructor: helping you discover new ways to approach movement. This is what builds strength, confidence and control in your body. This approach is my passion 🌷

03/17/2026

Let’s say you badly sprained your ankle…

Traditional rehab in our current medical model is necessary and effective for pain control, safe initial recovery from injury or surgery, and addressing deficits in muscle strength to heal your ankle sprain.

But often, once those immediate issues are addressed, your physical therapy stops there (if insurance limits don’t stop you sooner).

Did your physical therapist look at the big picture through compound exercises, activity or sport-specific movements, or do a full body assessment? (Many times, they don’t have the time or number of visits to really get here with you)

…or did you only have time to look at your ankle?

➡️ Pilates incorporates FULL BODY movement integration. Full stop 🛑

➡️ A good Pilates instructor will look at your entire body and pick out where your quality of movement is lacking (and let me tell you, it is very likely not just in your ankle)

➡️ Pilates picks up where your physical therapist left off, so you don’t find yourself dealing with the exact same issue again and again and your WHOLE BODY works in harmony

➡️ This is how Pilates can fill the gaps and set you up for real life success. This is my Pilates approach. DM me for more info 💌

It is SO much easier to lose muscle than it is to gain it, especially as we get older. And fighting this uphill battle t...
03/12/2026

It is SO much easier to lose muscle than it is to gain it, especially as we get older. And fighting this uphill battle truly starts a lot sooner than you think.

What does your strength training routine look like? Are you working your muscles to the point of fatigue? How often do you strength train? Do you incorporate new exercises, compound movements or different forms of resistance?

Things to think about! Needing ideas or more guidance? DM or comment below 👇

03/10/2026

✨Oblique work is SO important for overall abdominal strength, especially with rotation focused activities

✨While many oblique-focused exercises incorporate end-range rotation, this is not always safe or approachable for every client (pregnancy, osteoporosis, or certain spine conditions for example)

➡️ Cue ANTI-rotation exercises: research proves high oblique engagement when we resist the urge to twist the torso against load, in a way that is safe for a variety of clients (and perfect for group class planning)

➡️Steal my flow (on one medium spring):
✨Hug a Tree (single arm)
✨Pallof Press (keep carriage still)
✨Kneeling squat with Pallof Press (keep carriage still)
✨Stir the Pot both directions (keep torso square)

̇lates

03/05/2026

“Hug the baby” - if I could only pick one exercise to perform throughout pregnancy, this is it!

🤔 What is the purpose?
“Hugging the baby” creates a deep transverse abdominis (TvA) contraction - the deepest layer of your core that acts as a natural corset supporting your abdomen and spine.

This muscle naturally stretches to accommodate your growing baby and can be prone to weakness and separation without engaging it frequently as it lengthens!

Think about lifting baby in toward your spine as you draw your front ribs down and in. Work on breathing as you brace this muscle to help with low back pain and prepare for all those labor breath techniques 🤓

Try it in several different body positions for better translation into everyday tasks!

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St. Charles County, MO

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Tuesday 8am - 12pm
Friday 8am - 7pm
Saturday 8am - 5pm
Sunday 8am - 8pm

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+16189797862

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