New client guide:
What to expect
Well, hello there, friend!
We can’t wait to welcome you for your first Pilates session. Whether you’re considering in-person or virtual Pilates sessions, this page will walk through exactly what to expect so you can show up feeling confident and ready.
How to Book Your First Session
Here’s how private session and duet session booking works here at Havenwell:
Step 1: Fill out our session interest form (click here to open it in a new window) to tell us about your goals and needs. No commitment necessary here! This is just so we can start a conversation and see if Havenwell Pilates is your best fit.
Step 2: We’ll be in touch within 3 business days to discuss next steps.
Step 3: If we’re a good match, you’ll be added to our system, and can book and pay for your session online using the link we’ll send you.
Preparing for Your In Person Session
Getting to the Studio
The studio address:
400 Sugartree Lane
Suite 410
Franklin, TN 37064
The studio is located in the back corner of the Maplewood Office Park. Once you turn onto Sugartree Lane from 96/Murfreesboro Road, take the 2nd right. Then, keep left in the parking lot. Look for our sign on the door of suite 410, right behind the big tree.
What to Wear and Bring
What to wear: Wear whatever you’re comfortable moving in! No fancy workout gear necessary. If you choose shorts, please wear bicycle length or longer. The key is being able to move freely without any restrictions.
What to bring:
- Socks – Please wear or bring socks to your session. They don’t have to be grippy socks or Pilates socks (though, those are even better if you have them!)… we have extra grips at the studio if needed.
- Water (optional) – You’re welcome to bring water if you’d like. We also have bottled or filtered tap water available at the studio.
Preparing for Your Virtual Session
Tech Setup
Platform: We’ll use Zoom for all virtual sessions. I’ll send you the meeting link ahead of time via email (check your spam, updates, and promo folders if you can’t find it!).
Device: A laptop works best, but a tablet or phone works too! Just make sure you can prop it up so I can see you clearly.
Internet: Please check your internet connection a few minutes before your session time to ensure we can start on time.
Space Requirements
You’ll need enough space to stand with your arms by your sides and turn in a full circle. Any flooring surface works! If you’re on a hard surface, you’ll probably want to use a mat for comfort.
What to Bring
If you have Pilates props, bring them all! I’ll let you know what we’ll use as we get started. If you don’t have props, just grab a bath towel or beach towel. That’s all you need to get started.
Water is optional, but feel free to have some nearby if you’d like.
Camera Setup
Set up your camera so I can see your full body while you’re lying on your mat. This helps me give you the best cues and modifications. Test your lighting before the session start time to make sure I can see you clearly. Natural light works great, or just turn on the room lights!
What to Expect During Your Pilates Session
Before You Get Moving: Informal Assessment (5 minutes)
During your first session, we’ll start with a quick convo about:
- Your specific spinal fusion type and levels, if applicable (don’t worry if you’re not sure – we’ll figure it out together!)
- Your other relevant conditions, pain points, injuries, or recent surgeries
- Any current restrictions or concerns from your medical team
- Your comfort level and what you’re hoping to achieve
- A quick overview of equipment and how the session will flow
During Your Session: Movement for YOUR Body (45-50 minutes)
Here’s how our teaching style works:
- We design your sessions for YOUR goals. We’ll set you up in some foundational exercises to assess your movement patterns, and venture out into targeted work (i.e. for specific parts of the body) from there
- We’ll offer modifications and alternative exercises in real-time based on what we see as you move, and what things feel like for you
- You ALWAYS have full permission to speak up about comfort levels if something is painful or doesn’t feel safe. That’s not interrupting, that’s helpful!
- We’ll move at your pace and adjust exercises as we go
After Your Pilates Session: What to Expect
You might feel:
- Energized, refreshed, and a little taller (that’s normal!)
- Like you’ve worked muscles you didn’t even know you had
- Some gentle fatigue (good fatigue, not painful fatigue!)
Next steps at the end of your session:
- We’ll check in about how you’re feeling
- We can schedule follow-up sessions if you’d like
- You’ll have our contact info for any questions that come up
The day after your session:
- Watch for an email from us that has a few tips and reminders to help you get the most out of your Pilates practice. You’ll want to save this one for future reference!
- You may feel a bit of soreness or new sensations, especially if you’re just getting back into a workout routine or starting Pilates for the first time… and that’s okay! Drink plenty of water, and note what comes up in your body so we can adapt your future session plans if needed.
Managing Your Client Account
Once you book your first session, you’ll have access to your own client portal where you can manage everything related to your Havenwell Pilates journey.
What you can do in your client account:
- Book and reschedule future sessions
- View your complete session history and packages
- Update your contact information and preferences
- Purchase additional session packages or gift certificates
When you’re ready to dive into your client account, you can watch our step-by-step video that shows you how to use it. No tech stress here!
Need help? Don’t hesitate to get in touch! We’re here to help you get comfortable with the system, and we can always handle things via text or email if you prefer.
Have more questions?
Check out our comprehensive FAQ page for answers about:
- Pilates after spinal fusion surgery
- Beginner questions and experience levels
- Session logistics for in-person and virtual options
- General questions about chronic pain and injuries
Ready to book? Start here or contact us directly.
