The World Health Organization recommends that adults do muscle-strengthening activity on 2 or more days a week, alongside 150–300 minutes of moderate aerobic activity. Two classes a week is a realistic place to start
2Week 2Come back so your body remembersรีฟอร์เมอร์ เบสิก twice a week; the moves start to feel familiar and easierMon, Wed, Fri 07:00· ครูมิ้นท์Tue, Thu 18:30· ครูแพร
3Week 3Add แมตพิลาทิสAll levels · new moves, at your own paceSun 10:00· ครูแพรTue, Thu 12:15· ครูกฤษ
4Week 4Try รีฟอร์เมอร์ โฟลว์Intermediate · when your teacher sees you're readySat 09:00· ครูแพรMon, Wed 18:30· ครูมิ้นท์
An example path, not a programme · every price at เสจ พิลาทิส sits side by side on its page · nothing renews by itself
Every body is different, and a class is not treatment. If you are injured, pregnant or have a health condition, ask your doctor first and tell the teacher before class
YogaStretching and slower breathing; many people say they sleep more easily after an evening class
PilatesCore and posture work; many people who sit all day say their back feels easier
BarreSmall, repeated moves at the barre for legs, hips and balanceNo studio yet
DanceA sweat you barely notice, rhythm, and new friendsNo studio yet
Martial arts
Teachers
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Barre
Dance
Martial arts
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Mind and body
1Add your timetable and prices
2Share one link in LINE or IG
3Members book on the web, no app to download
12:15Lunch class6/12
Khru Jib · open
18:30After-work class12/12Khru Pla · full · 2 waiting
Nun checked in06:52 · morning class 07:00
Next week's timetable is open. Book from the link
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Barre, Dance, Martial arts, Fitness, and Mind and bodyare still waiting for their first studio
If you teach any of these, people looking for them will find you first. It works for anything from a multi-room studio to a teacher working alone from home
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