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Winter wellness warriors

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Hello Wellness Warrior

Welcome to winter KX Wellness Warriors! It’s that time of year where our motivation levels are challenged, our focus is on comfort food and racing home to our ugg boots.

At KX Pilates, we believe in small and ongoing improvement. We want to make a difference in your lives and help you to Define Yourself, both physically and mentally.

Over the course of Winter we will be sharing our favourite wellness goals & tips from KXers across our studio, who are here to help you finish winter stronger and fitter.

12 – 25 August, 2019

Feel the Burn, Focus on Recovery

Warm up with these healthy habits

Welcome to week seven Wellness Warriors!
Following on from our winter warming tips, we hope that your body is feeling warm, nourished & energised. The end of winter is in sight, which means spring is just around the corner.

Over the next two weeks, we’ve asked some of our KXers to share their tips and tricks on recovery after exercise.

Do you leave class as soon as it’s over? Our Master Trainer, Jess Rowlands educates us on her favourite post-workout recovery tips and you can enhance and maximise your training results which includes stretching on the reformer.

KXer and Functional Nutritionist, Jackie Bowker returns to share her 5 key smoothie ingredients that help maintain muscle care post-Pilates. With these ingredients in your smoothies, you will not only be nourishing your body but you will be looking after your muscles post-workout.

Our friends from Voost share with us the importance of maintaining our daily magnesium levels, which foods are naturally magnesium-rich and the role that this vitamin plays in our recovery.

Remember to take care when exercising at home and consult your doctor if you experience any faintness, dizziness, pain or shortness of breath.

Jess Rowlands

KX PILATES MASTER TRAINER

Being a Personal Trainer and a Pilates Instructor in a gym since 2009, I knew I needed more variety in my career.  KX Caulfield opened in 2015 where I became head trainer and I am in love with not only the studio and the clients but the workout.  It was the perfect fusion of a high intensity workout using unique Plates principles.  It became my “jam”!!

I then decided to own my very own KX studio with my then boss, Justine in 2017. To own a small business in my backyard with my local people is so fulfilling.  I love our little community we have made in Chelsea.

Do you leave a class as soon as it’s over? I believe that looking after your body is not only working out in the studio, it’s about what you do to look after the body in between classes.

I’m excited to share with you my 6 favourite recovery tips which will help with your post-workout recovery as well as enhance and maximise your training results. If you include these simple tips into your daily routine you’ll not only see results, you’ll feel them too!

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Jackie Bowker

CERTIFIED FUNCTIONAL NUTRITIONIST

Hi, I’m Jackie Bowker and I am a Functional Nutritionist. I have a private practice and I’m also a busy mum, so self care is critical so I keep myself well. It’s taken me years to recognise that by being well myself allows me to be a better person, mother, friend, wife, daughter and sister!

To help you with muscle recovery, I’m sharing my favourite 5 smoothie ingredients so that you can stay nourished and strong throughout winter.

Today I’m sharing a few of my key smoothie ingredients to maintain your muscle mass post workout!

Did you know that every year over the age of 30, we lose precious muscle mass. Your muscle is your engine – it’s your metabolism. By adding these functional ingredients to your smoothie you will not only be nourishing your body but you will be looking after your muscles post-workout. I’ve outlined key benefits and some of my personal tips below!

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VOOST

DAILY EFFERVESCENT VITAMINS

Australian formulated effervescent vitamins that support vitality.

If the KX Winter Wellness program signals the start of your fitness journey, you may not be aware of the mineral Magnesium and the vital role it plays in your body. Whilst it’s not as well-known as the likes of Vitamin C or Vitamin B, more and more people are becoming aware of the benefits of Magnesium.

Whilst Magnesium is not produced by the body, it is naturally present in many foods, added to other food products and available as a supplement. It’s important to understand, a healthy balanced diet should provide all the Magnesium you need however, if you sometimes struggle to eat a healthy balanced diet because you lead a busy lifestyle, that’s where supplements come in.

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29 July – 11 August, 2019

Keep Warm, Stay Focused

Tips to warm up, nourish yourself/your body and stay focused

Welcome to week five Wellness Warriors!

Following on from our wellness self-care tips, we hope that you are taking the time to slow down to take notice of how your mind and body are feeling.

As we are now in the depths of winter, it can be tough to remain motivated so we have asked some of our KXers to share their winter warming tips to help keep our bodies active and nourished.

Over the next two weeks, some of our KXers will be sharing their healthy habits, whether it be how to warm up the body before your Pilates class or opting for a nourishing warm bowl instead of seeking indulgent fast food options.

Our Master Trainer, Emma Joubert educates us on how to warm-up the body before class. These four simple warm-up movements, can be done both at home or on the reformer, which means you can wake up and warm up your muscles everyday.

KXer and Functional Nutritionist, Jackie Bowker shares her favourite winter vegetable medley recipe with us which is not only quick and simple, it’s delicious too.

Our friends at Be Fit Foods return to remind us to choose nutrient-rich, nourishing and healthy foods in the cooler months. Their 5 tips will help you to keep focused and avoid take-away!

Remember to take care when exercising at home and consult your doctor if you experience any faintness, dizziness, pain or shortness of breath.

Emma Joubert

KX PILATES MASTER TRAINER

Emma started her KX journey in 2016, later becoming a Master Trainer in 2018. Prior to KX, Emma studied Contemporary Dance at WAAPA and found her love for teaching when she first started leading classes in Barre. Upon her introduction to KX, Emma became inspired to further her Pilates studies and was thrilled to quickly commence her role as a KX trainer. Not only does she enjoy the dynamic workout that KX offers, but she loves the personal approach to the classes that allows her to develop ongoing relationships with her clients. Emma is excited about her continued career with KX Pilates.

To help you through the winter chill, I’m excited to share with you a few simple movements that you can do either at home or before class to help you warm-up your body! These 4 exercises should bring blood to some of the crucial areas in the body; priming it for movement and most importantly protecting it through the colder months.

Movement 1: spine – cat cows (8 reps)

This move warms up the spine into the 2 extremes of flexion and extension. Start in 4 point kneeling position, with neutral spine. Inhale to take the spine into extension (lifting chest/arching back), exhale to round into flexion (rounding shoulders/lifting belly). Allow the head and eyes to guide this movement, looking up when lifting and looking towards the navel when rounding. Start with small movements and slowly increase your range.

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Jackie Bowker

CERTIFIED FUNCTIONAL NUTRITIONIST

Hi, I’m Jackie Bowker and I am a Functional Nutritionist. I have a private practice and I’m also a busy mum, so self care is critical so I keep myself well. It’s taken me years to recognise that by being well myself allows me to be a better person, mother, friend, wife, daughter and sister!

To help you finish winter stronger, I’m sharing my favourite nourishing recipe with you to help you keep warm and nourished.

Hello amazing Kxers, to help you keep warm this winter I’m going to show you how to make a roasted vegetable medley salad, perfect to warm your body up on a cold winter day.

I’m choosing to use vegetables that include bright colourful pigment all the way through as they have disease-fighting qualities making them especially good for the body. These might be veggies that you wouldn’t normally think to roast, but trust me they taste delicious and it’s great to expand your repertoire beyond just roasting the starchy veggies.

These fibrous non-starchy veggies are full of fibre and low in carbohydrates. This creates a lot less sugar in the bloodstream helping us to balance our blood sugar. Here’s the recipe so you can try it at home!

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BE FIT FOOD

DIETITIAN DESIGNED REAL HEALTHY FOOD DELIVERED TO YOU

With scientifically formulated recipes, Dr Geoffrey Draper, a weight loss surgeon, and Kate Save, a weight loss dietitian & exercise physiologist, have created meals using real, healthy food that is nutritionally balanced to satisfy your appetite.

The cold and rainy days of winter can make it hard to maintain a nutritious balanced diet. During winter, natural changes occur in energy levels and food preferences. This can lead to eating comfort foods, take away, carbohydrate-rich and higher fat foods. However, changes in weather does not warrant unhealthy eating habits. Let’s keep warm and stay focused!

Adjusting your diet to make it more appealing in the winter, yet nutrient-rich, nourishing and healthy is very doable. These tips will help you to stay on track and avoid take-away.

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15 – 28 July, 2019

Self Care to Wellness

Be kind to YOU

Welcome to week three Wellness Warriors!

Following on from our wellness goal setting tips, we hope that you are feeling motivated and keeping focused on your wellness goals for winter.

We want to make a difference in your lives and help you to Define Yourself, both inside and outside of the studio because health and wellness is a way of life.

Over the next two weeks, some of our KXers will be sharing their self-care tips on how to slow down, be kind to yourself and how to glow from the inside, out.

Our Master Trainer, Joanna Thomas reveals how she chooses to stay grounded and why self-care is important in her daily life.

KXer and Functional Nutritionist, Jackie Bowker is here to help you look at your health holistically and finish winter stronger. As a busy mum and business owner, Jackie shares her Top 5 tips for self care and the importance of finding time to do so.

Lastly, our friends at ASPAR will be educating us on their beauty rituals and how to achieve that post-pilates glow.

Joanna Thomas

KX PILATES MASTER TRAINER

Hi, I’m Jo Thomas and I’ve been a KX Trainer since 2016, at Adelaide’s first KX Studio.

Before KX, I studied Sports Science and I was a dancer and a barre Trainer, which is where my love for Pilates has organically stemmed from.

The dynamic workout, community and clients are why I love KX Pilates and why I decided to progress my career further and become a KX Master Trainer.

Let’s talk about self-care and how to stay grounded

There is so much talk these days about the importance of self- care and you might think that we should have mastered it by now. However, in our modern world today it is easy to get caught up in being busy and taking care of everyone else, that we tend to neglect taking care of our own selves, leaving us to feel burnt out and overwhelmed.

I am currently studying a Masters of Physiotherapy, where I am in my final year and I have intensive placement periods of up to 10 weeks long. I know that when I get overwhelmed and try to manage it all, my self- care goes out the window. This then presents itself in other ways such as fatigue, anxiety, insomnia and feeling withdrawn from those around me. I’m still perfecting these tips below myself, but I find that when I incorporate them into my days or weeks, I feel more grounded. When we practice self- care we can better serve others and take time to appreciate our surroundings, without just feeling “busy” or “stressed” all the time. Here are some of the ways I like to practice self-care.

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Jackie Bowker

CERTIFIED FUNCTIONAL NUTRITIONIST

Hi, I’m Jackie Bowker and I am a Functional Nutritionist. I have a private practice and I’m also a busy mum, so self care is critical. It’s taken me years to recognise that by being well myself allows me to be a better person, mother, friend, wife, daughter and sister!

To help you finish winter stronger, I’m sharing my Top 5 tips for self care with you.

My Top 5 Tips for Self Care

Tip 1 – Make a list of things you like for your ‘me time’

It’s important to look at your health holistically. Doing things you enjoy and are passionate about is healing to your organs! Write a list of things you enjoy and make sure you do at least one of these things every week. Schedule it in your calendar so you don’t forget. For me, I schedule in a catch up with friends, my Pilates classes and at least one long walk with my puppy Cookie one week ahead so life doesn’t get in the way of my ‘me time’.

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ASPAR

AURORA SPA RITUALS

Developed in spa, the ASPAR range of botanically active products have been created with care and expertise by therapists at our award-winning Aurora spas. Since our early beginnings of hand mixing products in our flagship spa we have dedicated ourselves to creating high performance formulations that are as effective as they are sublime…

#GLOWGOALS

Sometimes, we get caught up in the busy-ness of life and our skin becomes one of the last things to get our attention.

The first step to achieving your skin glow goals is to commit to some daily, non-negotiable skincare rituals such as cleansing and moisturising. Always start and finish your day with clean and hydrated skin. When pollution and build-up are left on the skin for an extended period of time, free-radicals will begin to damage your skin, leading to a dull complexion and pre-mature aging.

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01 – 14 July, 2019

Wellness Goals

Set yourself up this winter with our favourite wellness goals

Welcome to ‘’Goal Setting’’. Here we provide you with tips & tricks on how to set effective goals to maximise your wellness this winter.

Our Master Trainer, Dani Thomas reveals how she sets and achieves her fitness goals inside and outside of the studio.

One of our amazing KX clients, Functional Nutritionist, Jackie Bowker also shares her top 5 health hacks that can help save you time in the kitchen when it comes to preparing your weekly meals.

To top it off, our friends at Be Fit Foods provides us with 5 wellness goals for healthy eating which can shift your focus from fast and nasty to considered and nourishing.

Dani Thomas

KX PILATES MASTER TRAINER

Dani started her KX Journey in 2013 as a Trainer and became a Master Trainer in 2015. Before KX, Dani was studying Myotherapy, working at a football club as well as doing an internship with the Australian Ballet. It was her mentor who recommended that she try KX Pilates in 2013. She wasn’t sure what to expect but she fell in love with it straight away and knew that she wanted to become a KX Trainer. She loves how personal and challenging the classes were. “Before KX there weren’t too many career options in the industry, so it’s great to work for a company that allows me to use and develop all of my skill sets both delivering classes & mentoring and instructor development”. Throughout the years Dani has continuously progressed her career with KX and feels fortunate to have made a career out of Pilates.

Dani’s Goal Setting Tips

When setting a goal, the first things to consider is that the goal is realistic and achievable. Often whether or not a goal will be realistic is outside of our control, for example your goal might be to win a million dollars, but whether or not that happens is not something we can be sure of. But we certainly have full control about how achievable a goal is!

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Jackie Bowker

CERTIFIED FUNCTIONAL NUTRITIONIST

(NTP Certified Gluten Practitioner, BSc (BioMed) Grad. Dip. & M. Human Nutrition)

Former marketing executive, Jackie is passionate about a holistic approach to health and knows first-hand the profound power of food as medicine after recovering from adrenal depletion, chronic fatigue syndrome and a decades-long disordered eating and sugar addiction. Jackie practices functional nutrition, which focuses on identifying underlying causes of symptoms in the body, and correcting the imbalance through diet and lifestyle changes. In between playing with her two small children, Hudson and Coco, Jackie runs a busy clinic called Hello Happy, designed to restore you to optimal health and happiness, located in Armadale, Victoria, Australia.

Hi, I’m Jackie Bowker and I am a Functional Nutritionist. I have a private practice and I’m also a busy mum, so time-saving tips and tricks are really important to help our household run successfully.

To help you finish winter stronger, I’m sharing my Top 5 tips for meal prepping with you.

Tip 1 – Have some fun with it!

When I shifted my mindset from meal prepping being another chore, to just having some time to yourself was a game changer. I suggest that you put on your favourite music or podcast and enjoy some ‘me time’ while your preparing your meals and snacks for the week. You’ll love this new outlook, and your body and mind will love you for it.

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BE FIT FOODS

DIETITIAN DESIGNED REAL HEALTHY FOOD DELIVERED TO YOU

With scientifically formulated recipes, Dr Geoffrey Draper, a weight loss surgeon, and Kate Save, a weight loss dietitian & exercise physiologist, have created meals using real, healthy food that is nutritionally balanced to satisfy your appetite.

Wellness Goals for Health Eating

The colder months are officially upon us, this is a time when comforting, hearty meals are aplenty and the thought of exercise on those chilly wet mornings becomes unwelcoming. Remaining motivated and inspired during winter can be troublesome for some, particularly when it comes to nutrition as cold and flu season starts to hit. This time can wreak havoc on our immune system and can prevent us from staying healthy and on track. Setting some nutritional goals over this period will not only keep you healthy during the winter months but will help you remain focused on your goals.

We’re sharing our top 5 tips for healthy eating to help you set your wellness goals this winter:

Get Your Vitamin D

Head outdoors for a walk and shed some clothing as every little bit of sunlight on our skin assists in Vitamin D production. Foods rich in Vitamin D include eggs, oily fish, avocado, and dairy. Mushrooms are also a source of Vitamin D and exposing them to sunlight for a few hours each day before putting them in the fridge naturally multiplies their Vitamin D levels.

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