Pilates

FRANCESCA TENORE

I’m a certified personal trainer, fitness and pilates instructor with 20 years of experience.
After working for 10 years with children of any age on creative movement and with adults on dance, I shifted my interests on a more technical work with adults and elderly.
I got my first certification as a Stott Pilates Mat and Reformer instructor back in 2011 at Pilates Italia and I have been teaching groups and private classes ever since. I went on with my continuing education with Stott Pilates, getting my Full Certification for all the equipment and levels, plus special populations, in 2016.
I took my last workshop with Stott in 2020, when I decided to commit more to resistance training and other methods (CORE®️ and TRX Suspension Training certs in 2015 and 2016).
I finally got a Personal Trainer certification from Project Invictus in 2022: this diploma is acknowledged by the Italian olympic committee (CONI). I also got certs as a Movement Optimisation and Mobility Specialist with Rehab-U.
Previously, I have been dance teacher and dance educator for people of any age after getting my diploma in Educational Dance at Mousikè in Bologna in 2006.
Despite I no longer teach any form of dance, I still appreciate the tools I learned back then: movement observation and analysis, effective language and communication, creative process.
I studied Philosophy at the University of Milan, with a program focused on Philosophy of Science that involved courses and exams in neurosciences and the annual Human Anatomy course at the Physical Education Faculty (rate of exam 30/30).
I have been working with patients at ICOM (International College of Osteopathic Medicine) clinic in Cinisello Balsamo near Milano for 8 years, in synergy with osteopaths and doctors. That was a precious opportunity to learn about holistic and scientific approach to help patients with motor impairments and other issues.
I’ve always been passionate about any form of movement, especially outdoor.
Besides dance, I practiced track and field, swimming, alpine mountaineering and other sports.
I firmly believe that we should never stop learning and exploring. So after my 40th birthday I: first hopped on a surf board, started kettlebell training, lifting weights, learned to roller skate and ice skate, and committed to Brazilian Jiu Jitsu.
When I am not busy with courses with my fav teachers around the world, you can find me riding my bike, swimming in open waters, or at some art exhibition.

SERVICES

Pilates, fitness, resistance training, functional training, TRX. One to one sessions and group sessions, online or in presence: in my studio, or outdoor, or in the gym. With or without equipment. Online classes can be recorded upon request and remain available for up to 7 days.
Post-rehab functional recovery after injuries.
Postural analysis and improvement program.
Athletic conditioning for sports.
Fitness for the older age, also to the client’s facility.

ONLINE GROUP COURSES

Mat: pilates Matwork. You’ll only need a mat to get flexible and toned.
Focused classes: on a particular group of muscles or body part or subject. We’ll be using small equipment like dumbbells, kettlebells, elastic bands and booty bands.
LegsBurner: beautiful, stronger legs to get ready for your fav sport and prevent injuries.
BootySculpture: sculpt that booty like Carrara marble and enjoy a beautiful posture and an empowered mood.
Abs&Core: an effective, pain free posture starts from strong abs, so don’t come here only for six packs, and remember that abs (at least aestethically) are made in the kitchen.
Arms&Shoulders: a stronger upper body is paramount to prevent injuries and to be sport ready.
Mobility: active mobilization exercises to be able to produce force in each degree of movement of every single joint.
Stretch&Relax: close the world outside and enjoy an hour of deep relaxation, flexibility and myofascial release.
KillerPilates: advanced mat pilates class infused with functional elements.
Don’tBreakMyHeart: improve your cardiovascular fitness with this fast paced training.

PILATES

The STOTT PILATES®️ method represents the most recent and efficient evolution of the system created by Joseph Pilates in the early twentieth century to get a toned, lean and flexible body.
Calisthenics exercises (Matwork) require a mat and can include props like Toning Balls, Fitness Circles, Flex Bands … as well as proprioceptive equipment such as the Foam Roller and BOSU, to challenge balance and stability.
Larger pieces of equipment like Reformer and Chair assist and guide movement by offering many opportunities for exercise, in an integrated and global way.
In this manner we learn to always activate the Core and the deep muscles that protect the body to perform any movement and exertion safely.
Self-awareness and proprioception, which is the ability to perceive and organize one’s own body in space, are key in pilates.
This way we can also improve our motor coordination and balance skills. Pilates is a mind-body training method, as it requires concentration and precision thanks to the attention to breathing which accompanies every movement..

RESULTS

I teach indoors (my studio, your facility, a gym) and outdoors (parks), and I can adapt my classes, depending on the environment, the pieces of equipment available, and the client’s goals and peculiarities.
I can’t provide friend programs according to the specific needs of every client. Some examples:

improving the general level of fitness at every age;
Post-rehab programming after injuries and surgery;
Improving posture: overall, muscular balance, better alignment, and less stiffness and pain;
Athletic conditioning (pilates can improve performance in those athletes who need precision and control in their sports, and for those who do asymmetrical sports and want to compensate the consequent muscular imbalances.
Pre and post-partum courses;
Fat loss (physical exercise MUST be accompanied by adequate nutritional program, guided by a licensed nutritionist.

PERSONAL TRAINING

In a gym or in my studio. Weightlifting, tailored programming for specific needs and goals like strength, hypertrophy, power, motor skills, mobility, weight loss). Cueing and corrections.

CORE™

CORE™️ Athletic Conditioning & Performance Training™️ is a training program focusing on functional fitness, targeting core strength and kinesthetic awareness, which together can lead to improvements in total-body strength and power. This multi-layered system is designed for both novice and high-level athletes.

The CORE Foundational Principles followed in this training regime enhance performance by improving precision, control, strength, power and agility. Kick-start the metabolic system, optimize athletic performance, and train smarter with the combination of body control and power movements that transform regular training programs into high-intensity, results-driven workouts. The CORE system helps retrain unbalanced muscles, initiates the core, and builds strength from within that transfers on and off the playing field!

TRX® SUSPENSION TRAINING

Born and developed by the Marine Corps, Suspension Training exercise provides a complete, intense and efficient workout for the whole body. In particular, it simultaneously develops strength, balance, flexibility and stability of the Core, increasing muscle endurance.

The sessions are conducted with the TRX®️ Suspension Trainer, a portable training system that uses gravity and bodyweight to complete hundreds of different exercises. This practical training system is small enough to be mounted anywhere (in the gym, at home, outdoors …).
Although Suspension Training is usually practiced by professional athletes and in general by fitness enthusiasts who want to challenge their own limits, the possibility to calibrate and control the exercises with a certified instructor makes this type of training suitable for anyone who is willing to make an extra effort to maintain flawless tone and muscular strength.

PHILOSOPHY OF THE BODY

WELLNESS COMES FROM MOVEMENT

Our body already has everything it needs to stay healthy. Pain and poor posture are symptoms of an imbalance that my work helps to harmonize.
I have developed an approach that pursues the overall well-being of the person, accessible through physical training.
Knowing one’s own body, accepting and respecting it are necessary conditions for mental and physical health. Working on movement, breathing and muscle rebalancing, my method leads gradually and naturally to greater harmony and integration between mind and body, resulting in significant improvement, not only of all vital parameters, but also of self-esteem and self-awareness.