Resources
Welcome to the Elongate Pilates Resources Hub
Here you'll find tools and inspiration to support your wellness journey—both on and off the Reformer. Whether you're just getting started or building healthy habits for the long term, this space is designed to help you stay motivated and organised.
Explore our growing collection, starting with Getting Off the Couch, available now on Amazon. More free resources—like workout planners and progress trackers—are below and on their way !
Getting Off the Couch
Do you want to get off the couch and cultivate an active lifestyle? Maybe you’re busy and not spending much time on the couch at all and don't know how to fit more into your schedule. If you are in one of these situations or anywhere in between, this book is designed to help you start.
Written in an interactive workbook style so that you are 'getting started' even before you put on your shoes and hit the pavement. This books gives you inspiration and information alongside gentle motivation to encourage you to move toward activity. There are 12 weeks worth of training schedules at the end so you can track your progress.
With 106 pages there's enough information to head you in the right direction, but not too much that you don't know where to start. Learn about cardio, resistance and vigorous exercise. Discover your 'stage of change', create positive affirmations, and most importantly, find your 'why' to become a long term exerciser.
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Add a Dash of HIIT to Your Week
Reformer Pilates builds strength, mobility, and control — but to round out your fitness routine, it’s helpful to include short bursts of vigorous exercise. High-Intensity Interval Training (HIIT) is a powerful, time-efficient way to improve your heart health, boost your metabolism, and support longevity.
HIIT involves alternating between periods of high effort and short rest. Just 10–20 minutes can be enough to gain benefits. The beauty of HIIT is that it’s flexible: you can use bodyweight, light weights, cardio machines, or even do it outdoors. When paired with your resistance-based Reformer training, it creates a well-rounded routine that supports both muscular and cardiovascular health.
Why It Matters
The Australian Physical Activity Guidelines recommend including 75–150 minutes of vigorous activity per week, or an equivalent mix of moderate and vigorous effort, for adults. Regular vigorous activity is associated with better heart health, reduced risk of chronic disease, and improved longevity — even in small doses. Adding a couple of short HIIT sessions to your week can help you tick this box without spending hours working out.
Click in the button below to download a PDF of two sample HIIT Workouts.
20 Minutes a Day Walking Challenge -
Small effort. Big impact.
We all feel time-poor some days — but committing to just 20 minutes of walking each day can boost your energy, lift your mood, and support your Pilates progress. It doesn’t have to be fancy — just consistent. Whether it’s a gentle stroll or a brisk pace, the key is simply showing up.
How it works:
✔ Walk for 20 minutes each day or any time you need a reset!)
✔ Use the tracker below to tick off your walks
✔ Mix it up with nature walks, solo strolls, podcast walks or a friend by your side
✔ Notice how you feel by the end of the two weeks — you might be surprised!
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Take it up a Level: Feeling inspired? Take it up to 30, 45 or 60 minutes!
Plan it in, make it happen
Research shows you're twice as likely to follow through with a workout if it's scheduled ahead of time. Our simple Workout Tracker helps you map out your week before it fills up — so your Reformer Pilates sessions, walks, and movement goals don't get lost in the busyness. Print it out, pencil it in, and enjoy the satisfaction of ticking things off.
