Skip to content

Pilates in Fort Lauderdale

Welcome to ProPilates Studio & Therapy Center!

Pilates Gyrotonic Acupuncture

Want to Feel Better and Look Your Best?
ProPilates shows you how to get it done.

Pilates Classes in Fort Lauderdale

Pilates is a method of full body workouts using special apparatus. Joseph Pilates, a health pioneer, transformed fitness with his groundbreaking approach known as ‘Pilates’. Pilates classes build strength, flexibility, and improve posture while enhancing mental awareness.

Pilates South Florida Group Classes

ProPilates studios offer a TOTAL Body Workout a low impact, full body sculpting and toning group class. Designed to quickly and effectively reshape and strengthen your entire body in 8 weeks if practiced 3 times a week!
• For all Fitness Levels
• Using the Pilates Method of Body Conditioning and the BEST Pilates Equipment available.
It’s not easy but that’s why it works!

Private Pilates Lessons – Workout Classes in Fort Lauderdale

If you’re going to do Pilates, why not do it right…?
A One-on-One Pilates session with one of our experienced ProPilates Instructors will HELP you to:

  • Quickly gain STRENGTH and FLEXIBILITY, Improve your BALANCE and COORDINATION.
  • Achieve your Fitness Goals FAST with a Safe & Effective Pilates Program tailored specifically to your needs.
  • Recover from injuries.
  • Prepare you for Group ProPilates Classes by introducing you to the proper Pilates technique, alignment and posture.

Pilates Based Therapy Sessions

If you’ve had an injury or recently completed physical therapy, pilates based therapy can help your body perform better. If your doctor has cleared you to start exercising, give it a try!

  • Get STRONGER, BALANCE your Body/Mind, and quickly gain control over your Life!
  • Get rid of PAIN, STIFFNESS and DISCOMFORT.
  • Maintain STRENGTH and Healthy weight during PREGNANCY.

You will work with Experienced Pilates Instructors in our Pilates studio in Fort Lauderdale. All instructors have a background in Physical Therapy, Manual Therapy and Nursing with 15+ years teaching Pilates. Don’t waste another second not feeling your BEST!

Private Pilates Class – Aerial Pilates

If you are ready to take your Pilates practice to the next level, Aerial Pilates in Florida will take you there. No cheating here… You either do it right or you can’t do it at all!
Aerial Pilates is a fusion of Pilates and Aerial Silks Art. Using a fabric hammock secured into a sling deliberately creates an unstable environment to challenge your Pilates practice and HELP you to:

  • Increase CORE Strength
  • Decompress your Spine and Joints
  • Increase BALANCE & Body Awareness
  • Release of Endorphin’s which can relieve pain, reduce stress and enhance feelings of well-being.

Pilates Based Weight Loss and Endermologie Program

Our reformer based Pilates Weight Loss Program is FAST, SUSTAINABLE… it just works:

1. We Make your body work well and use more muscles so you can burn more calories during your day.
2. Balance your Nervous System so you can sleep more, digest your food well and forget those sugar cravings.
3. We provide you with a simple Nutrition Outline to help you get rid of inflammation and water retention
4. And last but not least, the Endermologie Anti Cellulite Treatment acts simultaneously on the release of stubborn localized fat. It also helps the quality of your skin, firmness and cellulite.

Gyrotonic in Fort Lauderdale

The Gyrotonic expansion system is an original and unique method. Each movement flows into the next, allowing the joints to move through a natural range of motion without jarring or compression.

These carefully crafted sequences will HELP you:

  • Create BALANCE, EFFICIENCY, STRENGTH and FLEXIBILITY in your body.

The Gyrotonic Method utilizes specialized equipment to guide, assist and challenge your Body and Mind.

Woman working out.

Acupuncture in Fort Lauderdale

Acupuncture is an ancient practice that’s been around for over 3000 years. It is known for being effective.

This therapy involves putting fine needles in specific points on your body to balance your energy and improve your health.

According to Chinese medicine, being balanced means being healthy When things get out of balance, that’s when you start feeling uncomfortable.

Acupuncture needles.
  1. Recover from injuries by rebalancing your body and mind.
  2. Relieve Back and Neck Pain by relaxing the tension in your muscles.
  3. Relax and Balance your Nervous System to allow you to manage Stress with ease.
  4. Sleep better and rest well.

Pricing

Group Classes

Single Class – $26
8 ProPilates Classes/ Monthly Subscription – $149
10 ProPilates Classes/ Monthly Subscription – $179
10 ProPilates Classes/ No Expiration – $240
20 ProPilates Classes/ No Expiration – $420

Private Pilates Sessions

Pilates Private Session – $120
10 Pilates Private Session – $1150
1 Pilates DUET Session (2 people working out together) – $85 per person

Pilates Based Therapy Sessions

Pilates Based Therapy Evaluation – $145
1 Pilates Based Therapy Session – $145
10 Pilates Based Therapy Sessions – $1350

Aerial Pilates Sessions:

1 Aerial Pilates Session – $145
10 Aerial Pilates Sessions – $1350

Acupuncture

Acupuncture Evaluation and Treatment – $145
Acupuncture Follow Up – $95
Cupping – $85
Gua Sha – $85

Gyrotonic

Gyrotonic Private Session – $120
10 Gyrotonic Private Sessions – $1150

Pilates Based Weight Loss and Endermologie Program

Pilates Based Weight Loss Evaluation – $145
1 Pilates Based Weight Loss Session – $145
10 Pilates Based Weight Loss Sessions – $1350
1 Endermologie Treatment – $135

If you have any questions or for scheduling, please reach out to clientcare@propilates.com or call 954 767-8005.

Testimonials

“Tonka is an exceptional Pilates instructor. I have trained with her for 16 years and have learned that her skills go far beyond Pilates. In fact, her extreme knowledge of health related issues includes diet and personal well-being. I’ve learned so much from her, through the years. It’s a pleasure to train with Tonka. She is truly an inspiration!”

Christy G Pilates Private Sessions

“I’ve been working with Tonka for over a year now and her perseverance and personal energy has had a profound impact in my life. It is through her technique; I’ve been able to manage my hip pain and transform the way I manage stress. Her approach has pushed my body to limits I didn’t think it was possible. As a result, I feel so much better and happier with every passing day. My quality of life has been positively impacted and I am grateful to have Tonka in this journey.”

Rosie A. Pilates Based Therapy

“We have been working with Tonka for 4 years and it is like having a time machine that has rolled back the clock on our physical/mental/ emotional bodies.  We are both able to do everything we want to do with ease, coordination, strength and definitely pain free. Through a consecutive routine of building strength and mobility, we have been “ rebuilt “ to have our bodies of yesteryear ( but better!!)  Tonka has such an abundance of knowledge and experience in the field of physical/mental/ emotional wellbeing!  She has spent a life learning and growing. We feel so fortunate to be able to learn pivotal information that she provides to create individual plans for our wellbeing. Now we are working on nutrition as well as working on maximizing our physical strength.  It is honestly the highlight of my day! It’s not easy, but as our strength increases it’s absolutely incredible to see how far we have come. There is still much more to learn!! We know Tonka is committed to learning and growth, and she is committed to helping us reach our potential as fully integrated, strong, healthy AWARE people.”

Nancy & Geoff  T. Pilates Private Sessions

“Just a year and a half ago I walked into ProPilates. As it turns out it was the best thing I could have done for myself. Pro Pilates is not just a Pilates studio. It is a health and well-being studio. Working with Tonka and her staff of instructors (healers) has been life-changing for me Because of Tonka’s knowledge of the human body, her guidance through Pilates, cardio workouts, acupuncture, and total body care have made it possible for me to find my way back from living in daily pain to living a life with little to no pain. Tonka’s virtual classes have been another life line for me and all the others in the classes daily.  Today I am stronger more flexible, stand straighter, feel better about myself, my life, my well-being. I love being part of the family.  Thank you Tonka and thank you everyone at Pro Pilates!”

Ken C. Pilates Private Sessions

“About 6 months ago, Tonka introduced me to Aerial Pilates! I was sold first try. It is the BEST workout for your whole body… I feel so strong after. Tonka always encourages me to do your best, to work above your potential. We worked on my flips and I felt so proud… I did it! Aerial Pilates is so much fun! Who doesn’t want to have a fun workout with an awesome instructor who sees your ability and pushes you to get there and be the best you can be?”

Heather G. Aerial Pilates Private Session

“To be honest I’ve tried everything weight loss! Diets, workouts, treatments, procedures you name it I’ve tried it… and nothing worked long term! It’s needless to say frustration and lack of self-esteem and confidence was daily part of my emotional and, now I know, physical state of being. I’ve lost 90 lbs up to date on Tonka’s Pilates Based Weight Loss program and the scale is still going down! I wake up in the morning full of energy and excitement for my day because I discovered and connected to a new, exciting and highly efficient way to use my body. I met with Tonka before I started her program and she explained to me that when your body doesn’t work well it requires a lot of energy which means more calories and ultimately more cravings for the wrong foods. She also told me that the current state of my nervous system can trigger weight gain and if we want to properly regulate my body weight and maintain the newly achieved one we must start with balancing the nervous system first. Tonka has helped changed everything about my life. The way I think of food, my body, and my relationships is now so connected to my intentions. Everything is intentional and meant for me. Tonka kept me responsible and held me accountable- I can do a challenge and I can do hard things. But the things I told myself were too hard, are now my easy tasks. Tonka has helped me totally reshape and reignite my body and mind!”

Christie H Pilates Based Weight Loss & Endermologie

ProPilates is a lifestyle that maps your path to optimal health and a happier, more fulfilling life.

FAQS

Stop for a moment, take a deep breath and let’s imagine…Who would you be if you were a few pounds lighter, if you slept 2 extra hours every night, if you looked in the mirror and loved what you saw, if your clothes fit looser, if you are able to turn back time and pain and stiffness was an echo from the past, if you woke up every morning full of energy, ready to take on your day and change the world? What choices and decisions would you make for yourself, your family and the planet feeling that way? ProPilates is a lifestyle that maps your path to optimal health and happier, more fulfilling life.

Here’s why:
• Because we are simply the BEST at what we do!
• All of our programs are SAFE, EFFECTIVE and we get results FAST! We have a long track of happy and healthy clients that have been relying on ProPilates Studio & Therapy Center for the last 23 years.
• At ProPilates we address your body as a whole using Pilates, Gyrotonic and Acupuncture so you can get the most benefits from your training.
• The Education of our Pilates Instructors and Practitioners is so far above the industry standards that there’s no comparison.
• All of ProPilates Programs are based on neuroscience and proven effective for 23 years and counting.
If you are interested in learning more about the science behind ProPilates Studio & Therapy Center check out our Blog.

  • The ProPilates Method goes 10 layer deeper than Pilates itself…

  • We balance your Autonomic Nervous system prior to your ProPilates session which allows us to achieve incredible results in very short time and at any age.

  • We use Neuroscience to maximize the way you move so your daily activities become easy and effortless.

  • Because we balance your body you get more benefits from your Pilates training

This will sound like a cliché but ProPilates is for everyone because our programs balance the autonomic nervous system which helps you to:
• Manage physical, mental & emotional stress effectively.
• Properly regulate your muscle tone which makes you more flexible and allows you to use your muscles more efficiently when working out or simply getting things done during your day.
• Helps your digestion which aids in weight loss.
• Improves your sleep so you can restore and repair your body after your daily activities.
• Improves your focus and concentration
• Optimizes you vision and hearing

Very often our body will create compensatory movements to avoid pain after an injury or to facilitate recovery after a surgery. Compensatory movements are inefficient and unreliable substitute for the natural movement patterns we are born with. Compensatory movement patterns are emergency mechanisms to help you cope with an issue short term. If used for long time they can cause injuries, pain, muscle over use and weight gain, which makes eliminating them a priority. At ProPilates we determine the dysfunctional movements first, restore your natural movements next and strengthen your body using Pilates, Gyrotonic and Acupuncture so you can enjoy happy and pain free life.
YES! We start by balancing your base of support (your feet) to improve the stability and proper alignment of the hips and pelvis. Once the base of your spine is properly supported our next mission is to restore the movement of your spine and lastly to start challenging the back muscles with Basic Pilates exercises. Just remember you can’t challenge what doesn’t work well and expect a good outcome. That’s why proper balancing of your body is necessary first.
We are born with 7 very basic, primary movements that are encoded in our DNA and their main purpose is to ensure our survival during the first year of our life. They help our nervous system mature and to develop neurological circuits for more complex movements and skills. As we get older these primary movements get disrupted due to injuries, surgeries, trauma and stress and that not only makes your movement inefficient but it affects your cognitive ability such as attention, memory, and executive functions like reasoning, planning, problem solving, and multitasking. All ProPilates programs are based on restoring and using the 7 primary movement patterns which will help you avoid: • Poor posture. • Inability to sculpt and shape your body. • Weight gain. • Poor memory and focus.

Please bring water, socks and a towel. During your first session at ProPilates you will fill up a medical history form along with a wellness waver. Your ProPilates Instructor will go over any injuries, surgeries and medical conditions you might have to better understand safety considerations and to design the most effective and safe program for you. Please communicate any discomfort you might experience during your session so a proper modification of the exercise can be made to avoid it.
After your session - You might experience some mild soreness usually 24 to 48 hours after your session. Don’t be alarmed, you used muscles you haven’t used long time ago and they are responding to the workout.

Group classes are FUN and very social at ProPilates! You will meet a lot of wonderful people and make new friends. Group classes are also easy to fit in everyone’s budget because we offer many class series options.
Important: During ProPilates Group classes the instructor’s attention is divided between all class participants so it is important to stay focused on your body movement and the Pilates equipment in use to ensure safety and optimal results.
Please bring socks, water and a towel to class.

• You must make a reservation to attend class.
• Registration closes 5 minutes before the start of class.
• Late arrival (more than 10 minutes) will result in cancellation.
• To guarantee your reservation, we recommend that you sign up at least 24 hours before your studio class.
• You may cancel your online reservation for a full refund at least 24 hours before the start of class.
• A late cancellation will result in forfeiting the class or a one-time $15 fee for unlimited members.

During Private ProPilates sessions you master your Pilates technique, while during the group ProPilates classes you test your Pilates technique and efficiency. The outcome of your ProPilates training is only as good as your Pilates technique. We recommend that you add a Private ProPilates session at least once a month to keep improving your Pilates skills.

That depends on you! How often do you practice, how is your nutrition, how many hours do you sleep, what is your stress level? Usually, 8 weeks is a sufficient amount of time for you to see a change. The sooner you start, the sooner you will start transforming!

Ideally EVERY DAY but we know that is too much to ask for. For you to see permanent changes in your body composition, to feel better, to improve your posture, strength and flexibility as well as to sleep better, manage stress more productively and for better quality of life we recommend 3 times a week.
We understand that life sometimes is a struggle and it’s difficult to keep up with monthly expenses. This is why we created different programs to fit your budget. Your HEALTH is your only WEALTH.

Contact Us

ProPilates Fitness Studio and Therapy Center is a Fort Lauderdale Studio established in 2000 by Tonka Cascais. We’re all about providing top-notch Pilates in Fort Lauderdale, FL. Get in touch with us today to discover how you can enhance your health and lifestyle.

Three women working out.