For the final week of our International Women’s Day series, we are stepping into the studio with Melissa, a Reformer Pilates instructor at Topnotch Gyms Soho.

With a background in dance and a deep understanding of the high-pressure London lifestyle, Melissa shares how the precision of the Reformer can act as a powerful reset for both the body and the mind.

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Focus as a Form of Meditation

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Reformer Pilates is all about the breath; it is one of the fundamentals of the practice. I find that even after one session a week, I am calmer and more focussed. It is truly like meditation, but instead of clearing your mind completely, you are focussed on the movements and the feeling. Imagine spending three hours a week on the Reformer and what it could do for your mental health. It clears your head and relieves stress incredibly well.

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Creating a Balanced Routine

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I find variety is key. I struggle with my knees and ankles after years of dancing, so anything low intensity is a no-brainer for me. If you are a runner, Reformer is a brilliant way to supplement your training by strengthening your ankles and knees.

If you are a CrossFitter, the Reformer provides a strong core and the mobility work that people often lack in HIIT. For those new to the practice, I would suggest trying a mat Pilates class first, then a Reformer class, and ensuring you are getting some cardio in too if possible.

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Switching Off in the Heart of Soho

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Soho is a very busy part of town. Even stepping off the tube and walking to work can be mentally exhausting and increase your cortisol levels. Coming into the Reformer Lab and focusing on yourself is like treating yourself to 50 minutes of calm. We always start our classes with breathwork and gentle mobility, which is amazing for resetting your central nervous system and giving clients a few minutes of zen in their day.

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Falling in Love with the Reformer

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I took my first Reformer class around 12 years ago when I first moved to London and I just fell in love with it. For me, combining strength training and control was amazing for my core and balance, which helped with my dancing. At the time, it also got me out of my head for 50 minutes, and I think that helped my mental health massively.

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Debunking the Flexibility Myth

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I think most people think you have to be really flexible to do Reformer Pilates. To an extent, you need mobility for some exercises, but it is more about working with what you have got, rather than focussing on what you have not got. Reformer is about using breathing, control, posture, core, and alignment together to develop stability, endurance, and strength. It is definitely not just a stretch class!

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Prioritising Mental Recovery

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Being a fitness instructor with a performance background means I am a stickler for hustle culture. If I am not moving, working, or thinking about work, I feel like I am going crazy. However, burnout is a really big issue in our industry.

I have to remind myself regularly that exhaustion is not a badge of honour. I have dealt with health issues developed from stress, so booking things in is my only way of making sure I get some time off. I love a massage or a yoga retreat. For me, if it is booked in, it is happening 100%. My goal this year is to do more of that and practise what I preach.

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The Hidden Benefit: A Diverse Community

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I think a massive benefit is being around a diverse group of people and seeing everyone move their bodies differently with the same goal. Everyone has different mobility, strength, and needs, but you can all be in the room together and see that different things work for different people on different days. I find that really inspiring, and I know our clients do too.

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