Online Fitness Classes

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Stay young for longer.

Online and group classes now back in studio @ StMarks church

The answer is fitness. It is a fact that exercising and challenging yourself with a variety of exercise will give your body the pass to a more extended fitter lifestyle.#

 “Embrace your life, give your body the best you can give.”

Louie has 30 years of training with classical Ballet and fitness Instructor.

The Fitness Instructor Louie is here to give you the best workout for you online with a variety of classes and knowledge in the human body.

Pilates101 fitness provides affordable classes and private sessions accessible to everyone offering a challenging workout that’s safe, effective, and therapeutic for all body types and injuries.

Every instruction is vitally important to success. To leave out any detail is to forsake the intrinsic value of the exercise. The focus is to do one precise and perfect movement, rather than many half-hearted ones. Eventually, this precision becomes second nature and carries over into everyday life with grace and economy of motion.
Every instruction is vitally important to success.

My core ethos is to share the knowledge that I have gained through 30 yrs. of dance and fitness. I teach with intention, integrity, and care to the individual to deliver the best Fitness & Pilates technique, in strength training and conditioning.



Online classes



08:00 am Wake up and start the day with Louie (waiting List)

01:pm Lonon to New York Wake up and start the day with Louie  (waiting List)


Greenwich senior men’s fitness (waiting List)
7 pm Pilates on the ball (waiting List)


08:00 am Men’s fitness online (please contact Louie for booking this class)


07:00 pm Pilates Beginners  (waiting List)


10:00 am Pilates (waiting List)


01:00 am  Exercise On the Ball (Starts 19th Sept 20) StMarks church Greenwich limited places available.)  


11:00 am (Free Pilates beginners class Online zoom) 


Class Description

Clinical Pilates

Back pain general with Pilates: 

General back pain a vast area of complication, and specific exercises should not do while in discomfort, or an ongoing pack issue. For example, scoliosis, spine twist is to be avoided when you twist your body right to the left, taking the vertebrae to rotate more into the problematic area of the curvature. I do have some clients that attend my back pain class, but we have discussed limitations, and the clients well educated about what exercises can and cannot do.

If you have general back pain, this class is excellent for you in every way.

(Here’s my acquaintance with back pain; I’m going to expand that to all body pain. It’s unwanted and peas you off! It’s so painful, frustrating, depressing, I have suffered broken bones, lower back pain, and that’s during my dance career.

Prevention is better than cure  The Instructor Louie.

“things can only get better.”

My experience with back pain, alternative treatments such as Pilates is becoming increasingly popular to help prevent and manage pain. Pilates improves the mobility of the spine. Focusing on mobility movement, learning how to improve the stability of the abdominal and back muscles, works to prevent low back joint stiffness and muscle tightness.


Fitness fusion

Working with lightweights, resistance bands, and body weight, this promotes healthy Bones and the legs bums and tums approach boosting calories to burning away. The workout will tone, and resistance training will work the butt, legs, torso, and arms to sculpt muscles and elongate the muscles of your body.

Focus on Joeseph Pilates repertoire combined with

Variations are some parts or mechanics have bee altered.

Modifications exercise broken down to teach any person through their journey with fitness.

Barre technique 

Good form or technique can look different depending on the individual and the situation–it’s dependent upon the individual’s needs and limitations.

There are two essential characteristics of good form that run through all types of movement:

  1. It must minimise the chances of injury for the individual practising the movement.
  2. It must employ efficient body mechanics to maximise the available strength and energy of the action in question.
  3. When you move with proper form or technique, your body works together as one unit, rather than as a collection of individual parts.

The understanding of technique is a combination of body mobility and stability in the respective appropriate areas. If everything is floppy, your form will look weak, and if everything is rigid and stiff looking, your movement will be restricted.






                 Barre fusion      

  Louie performing in  Copenhagen with Sri Bulan
No Ballet or dance experience needed,

The class is more on the Ballet side, as Louie being a former dancer in classical ballet 15 years and Malaysian traditional touring Europe ten years and studied Thai Traditional dance as well as a teaching Pilates Master classes in Thailand for another three years

Do I need a bar? No! Classes are a hybrid workout class from ballet-inspired moves with elements of Pilates, dance, and world folk dance form Thailand  Malaysia and strength training. Most classes incorporate a Ballet barre and use classic dance moves such as plies, alongside static stretches. Barre also focuses on high reps of small range movements.

Equation of momentum

Sarawak Trafalgar square. Louie performing with Sri Bulan dance Co

Another indicator of good form or technique is the ability to pause with control at any given time during the performance of the movement or exercise.

Rather than moving with momentum, move with control. Moving with the intention and power will funnel the stress to the appropriate area of the body in motion.

An untrained eye can still see the difference.

Untrained observers can tell someone is performing an exercise with proper technique or form to someone else. It looks better, and aesthetically pleasing to the eye, even to an inexperienced eye.

Same as in dance and other physical performance art, is judged by proper alignment and the “lines” of the performer. The body angles and steady execution are merely aesthetically pleasing to the eye.

It takes some time to judge your form but keep in mind the advice to make it pretty, and you’ll already be closer to good form


Men’s Fitness           

Men’s awareness of their body. Focus is on upper body strength, to promote healthy bones and always an abdominal section with variations as well as combining general exercises with raising the heart rate and taking you into a cardiovascular level with HIIT, Tabata. Scientifically has proven to keep losing calories up to four hours after the class; this will promote weight loss.


Stay young for longer.

The answer is fitness. It is a fact that exercising and challenging yourself with a variety of exercise will give your body the pass to a more extended fitter lifestyle.

“Embrace your life, give your body the best you can give.”

Louie has 30 years of training with classical Ballet and fitness Instructor.

The ball

The ball is successful with your and balance training. Will produce increasing stability, strength, and power to your muscles.

Prime benefit

Your body responds quickly to remain balanced muscles become more reliable, overtime your balance.

The results have an excellent side effect on a healthy posture to maintain the natural curve of your spine.

The results

Provide you with the strength of your core and ensuring muscle balance to a healthy posture.

Regularly exercising with the exercise ball.

Helps you maintain the natural curve of your spine, which allows you to keep from

arching your back and protect the spine.


Here is some good news for a shorter workout. A new study shows that Tabata lives up to its reputation as a 4-minute workout

The study used participants to perform twenty seconds of bodyweight doing the squat, star Jumps. Rest for ten seconds. And repeated this sequence eight times for a total of 4 minutes. They end up blasting away on an average of 13.5 calories per minute; some participants burned, even more, doubling their metabolic rates for at least 30 minutes afterwards.

“This particular style of interval training Tabata has profound effects even on short-term post-exercise metabolism. You need to do five times the amount of physical cardiovascular exercise to burn the same number of calories you can do in four-minute with Tabata.

Tabata is the intensity.

Tabata is not four minutes of brisk walking. You better going all-out to reap these excellent benefits, our metabolic rate needs to be very high with interval training just in four minutes.

Make sure you are warmed up thoroughly and prepared for the intense workout, to use explosive movements and a lot of body mass to reach maximum effort level necessary. In addition to squat jumps, sprint cycling, box jumps, stair running, and sprinting are other ways to get your Tabata on and achieve the calorie expenditure and afterburn reported in this study.


Just for you

 Individual one to one sessions of tuition with Louie. Arranged by appointment.

Contact Louie @