In‑person • Calgary • Weekly

Move Better
A Gentle & Intentional Pilates Series

An 8 week group program, design for people navigating injury recovery, chronic discomfort. Slow, mindful, low-impact and effective

Low Impact • Supportive • Intentional
Receipt for Insurance claim available
Includes Bi-Weekly RMT Massages
→ Reserve Your Spot

$649 + GST

Only 10 Participants • In-person • Early Bird Discount (10% off)

Registered Pilates Instructor Amanda is guiding a small group session at Inside Out Calgary

Who it’s for

Individuals recovering from injuries, managing chronic tension, or simply rebuilding confidence with safe, foundational movement.

Post-injury support Chronic neck/shoulder or low-back discomfort Returning to exercise Better posture & mechanics

What you’ll build

  • Confidence in everyday movement
  • Deeper body awareness & breath
  • Mobility and core stability
  • Functional strength & balance
  • Reduced discomfort through aligned movement

Note: Content adapts to the injuries/needs in the room.

What’s included

  • 1 weekly Pilates class (small group, coached)
  • Bi-weekly therapeutic massage performed by a Registered Massage Therapist (RMT)
  • Receipts provided for insurance reimbursement (plan dependent)
  • All mats & props provided

Therapeutic Massage: Your Recovery Edge

Massage is a key part of Move Better. Bi-weekly sessions with an RMT help you recover between classes, reduce tension, and reinforce better movement patterns faster.

Performed by an RMT

Sessions are delivered by a Registered Massage Therapist to address specific areas related to your movement work.

Recover Faster

Soft-tissue work eases restrictions, supports circulation, and complements your Pilates progress week to week.

Use Your Benefits

We provide RMT receipts for insurance reimbursement where eligible. Check your plan for details.

Week-by-Week Curriculum

Week 1 — Foundations: “Start Where You Are”
  • Breath mechanics to support nervous system regulation
  • Pelvic floor & diaphragm connection
  • Neutral spine & alignment basics
  • Gentle mobility: pelvis, ribs, spine
  • Intro to functional movement patterns
Week 2 — “Support Starts from Within”
  • Deep core activation (TVA, multifidus, pelvic floor)
  • Stability before mobility—what it means & how to apply it
  • Supine & quadruped practice
Week 3 — “Move from Your Center”
  • Safe spinal mobility (cat/cow, bridging, thoracic extension)
  • Seated & standing posture checks
  • Gentle spinal articulation
  • Supportive props (foam roller, cushion, towel)
Week 4 — “Strong Foundations”
  • Glute & hip activation + stabilizer application
  • Standing balance & weight shifts
  • Hip openers & gentle release
Week 5 — “Release & Rebuild”
  • Neck/shoulder tension—movement for relief
  • Scapular stability
  • Light resistance band work (postural muscles)
  • Intro to stabilizer strength
Week 6 — “Movement That Makes Sense”
  • Combine previous weeks into a gentle flow
  • Focus on transitions and awareness
  • Control and ease emphasized
  • Standing + mat combinations
Week 7 — “Find Your Stability”
  • Intro to single-leg work & gait prep
  • Ankle & foot mobility
  • Vestibular awareness & slow transitions
  • Safe use of props for confidence
Week 8 — “Notice the Difference”
  • Guided body scan & breath
  • Restorative stretching
  • Gentle flows revisiting Week 1
  • Reflect on growth & increased body trust

Pacing: Weeks 1–3/4 emphasize education & very slow patterns. Weeks 3/4–8 build into a simple, sustainable flow.

Weekly Class Flow

Arrival + Breathwork
~5 min
Gentle Mobility Warm-Up
~10 min
Focused Theme Movement
~20 min
Integrated Flow / Functional Application
~10 min
Cool Down + Stretch
~10 min
Enrollment
8-Week Series • Starts Sept 23th • Tuesdays Two times available • $649 + GST
8 Pilates Sessions, 4 RMT Massages, 10 seats, Receipt for insurance claims

Good to Know

Are massages included?

Yes—bi-weekly sessions are performed by a Registered Massage Therapist (RMT). We provide RMT receipts you can submit to insurance if eligible.

When can I book my massages?

You can book on any day/time with therapist availability. To stay on track with the program, each massage must be scheduled within your bi-weekly window

Do I need Pilates experience?

No. This series is intentionally beginner-friendly and progresses slowly.

What if I’m currently injured?

Please consult your healthcare provider first. We’ll offer options, props, and pacing to keep you safe; content adapts to the room.

What should I bring?

Comfortable clothing, water, and any personal supports you like (towel, small cushion). Mats and props provided.

Where is the class?

Inside Out Total Wellness — Unit 207 (Yoga + Mat Studio). Take the elevator, turn right, and follow the path.

This program is educational and movement-based and is not a substitute for medical treatment.