Call for a free demo! 609.495.4798 or email pilatesprowess@gmail.com
Experience traditional Pilates or enjoy cardio circuit training taught by BASI Certified Instructor/Owner, Heidi Applegate
✓ KNOWLEDGEABLE and intuitive instruction
✓ Over 12 years of experience
✓ affordable pricing
Affordable, quality instruction, surrounded by tranquil scenery to intensify and deepen your mind-body connection.
Practice Areas
The Reformer is a specialized piece of equipment that enhances the foundation principles of Pilates. Provides resistance support allowing for a wider range of exercises and increased intensity.
Tower Pilates involves using a large versatile apparatus featuring a bedlike frame with bars, springs, straps and other attachments. Offers a variety of exercises to target different muscle groups and improve strength, flexibility, and coordination.
Chair Pilates uses the Wunda Chair for exercises that target specific areas of the body. Benefits provide support and resistance making it suitable for a range of fitness levels.
THE WORK
Does not become easier, the work becomes better, more precise and proficient in each movement!
You will work on Balanced Body equipment:
Reformer/ Towers, EXO Chairs, Avalon Step Barrel, Orbit and Bounce Boards. Add cardio with Concept 2
Rowing Machine and
Redcord/ActivCore Suspension
Training.
THE CONNECTION
Will change the way you feel and move in your daily life. Strengthen and lengthen your muscles through body awareness and precision of movement to ultimately create a strong mind-body connection.
In ten sessions you will see a stronger more flexible body, in twenty sessions others will take notice and ask:
“What are you doing differently?”
Everyone can achieve their own
Pilates Prowess!
THE PILATES PROGRESSION
Created for all body types and physical abilities.
BASI stands for Body Arts and Science International®. While a BASI education is anchored in anatomy, physiology and scientific principles, its emphasis is on the aesthetic quality of every movement.
Find your Prowess
About
Heidi was born and raised in Princeton, NJ. She is a graduate of Princeton High School and Colorado State University. Before Pilates, she worked as a School Director for many years at Cherry Hill Nursery School. Knowing the value of community, Heidi actively volunteers in her kids’ schools and sport programs.
Pilates Prowess sponsors Princeton Little League, Sustainable Princeton, HomeFront and Princeton Public Schools.
To reduce pain from a spinal injury she was born with, Heidi has practiced Pilates for over 20 years. Her decision to share Pilates with others seemed a natural progression in her professional life. After completing over 600 hours of training, practice and apprenticeship, Heidi achieved one of the highest levels of certification from BASI Pilates in 2016.
To increase the quality of individual movement, Heidi is also certified in Redcord/ActiveCore suspension training from the Nuerac Center in Princeton:
Redcord offers people of any age or strength level to safely and effectively do suspension based exercises. It creates a unique weightless environment to help bridge the gaps between injury, health, and optimal fitness. In conjunction with Pilates, Redcord can help keep you active and pain-free.
Heidi is always looking to grow as an instructor and is currently pursuing her education in Z-Health. Z-Health is a fitness system that reshapes the way you train by focusing on and improving the connection between the brain and body.
Heidi enjoys hiking, camping, kayaking and competing in triathlons.
Frequently Asked Questions
What kind of training is Pilates?
Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes use of the abdominals, lower back, hips and thighs. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the early 1900s.
Which is better yoga or pilates?
Pilates focuses on trying to relax muscles which are tense and provide strengthening of the numerous muscles of the body.
Unlike yoga, Pilates includes the use of resistance machines making it much more similar to weight training than yoga.
Need to Change Your Date?
Contact me and I’ll make every effort to accommodate your request!
What is the mind-body connection?
All Pilates movements have meaning and to find that meaning requires concentration and focus. As you concentrate you will find control and as you practice control you will fine tune your precision. It is very easy to go through the motions of a Pilates exercise without truly practicing Pilates. Incorporating the Pilates Principles is what makes all the difference! We are all on a constant journey forward to improve our skills and awareness.
Pilates will keep you challenged, learning, growing and experiencing things you were never aware of. As you continue to practice you will feel more and grow stronger
What Pilates Prowess can do for me?
Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured. By incorporating the movements of the body and the mental aspects of the work, these 10 Pilates Principles offer a road map for internalizing the work for the ultimate transformation of mind, body and spirit:
Awareness, Balance, Breath, Concentration, Center,Control, Efficiency, Flow, Precision, and Harmony.