FAQ

  • You can find us inside the Wellness Center in Room 108 at:

    3151 Brockway Dr.

    Waterloo, IA 50701

    During regular business hours (Monday–Friday, 8:00 AM–5:00 PM), clients may enter through the main front entrance. Private training clients are welcome to wait in the main lobby until their scheduled session time.

    For all classes and private sessions held before 8:00 AM or after 5:00 PM (outside normal business hours), we kindly ask that you use the side entrance facing Brockway Rd.

    To ensure a smooth transition between sessions and maintain the privacy of our clients, please plan to arrive no more than 2/3 minutes before your scheduled class or appointment time — especially outside of regular business hours.

  • Our classes are designed to meet you where you are and help you grow from there. We move with intention, control, and focus — building strength from the inside out.

    The work is low impact but deeply effective. You’ll feel challenged, supported, and connected to your body in a whole new way. Expect a little shake, a good sweat, and that satisfying “I did that” feeling when you walk out the door.

    Make sure to read through “where are you located” for directions to the studio. You will also receive this information in your class booking confirmation.

  • Wear comfortable workout clothing that allows you to move freely and feel confident. Grip socks are required for all group classes and private training sessions. If you don’t have a pair, we offer a selection available for purchase in the studio.

    We are a shoe-free space, so please plan to remove your shoes upon arrival — slip-on styles tend to work best.

    You’re also welcome to bring a water bottle to stay hydrated throughout class.

  • Our group mat classes are intentionally capped at eight clients to ensure a personalized experience. Keeping class sizes small allows for hands-on guidance, thoughtful corrections, and tailored cueing so you can move with proper alignment and see long-lasting results.

    All group classes are booked through Punchpass. You can access the schedule through the link on The Move Method page or our Services & Packages page.

    To reserve your spot, you’ll need to create an account (if you haven’t already). Once logged in, you can view the schedule and book directly from there.

  • Private and Duo Training sessions are arranged personally through our contact form. Please scroll to the bottom of this page and complete the full form so we can learn more about your goals, experience level, and scheduling preferences.

    This ensures we can create a training plan that is intentional and aligned with your needs. After submission, you’ll hear from us directly to coordinate your sessions.

  • Absolutely. Pilates can be an incredibly supportive practice during pregnancy and postpartum when approached intentionally.

    Clients who were part of our community prior to pregnancy may continue attending classes throughout each trimester, with thoughtful modifications as needed. After 15 weeks, additional adjustments are made to ensure movements remain safe and supportive.

    If you’re new to the studio and currently pregnant, we begin with private sessions to build a strong, safe foundation before transitioning into group classes.

    Miah has had the privilege of guiding more than 13 mamas through their pregnancy journeys, and understands how to adapt movement to support both you and baby.

  • Pilates is a low-impact, strength-building movement method rooted in alignment, control, and intentional breath. It teaches you how to move well — not just move more.

    The result? Improved posture, deeper core strength, better balance, and a stronger connection to your body. Whether you’re brand new or experienced, Pilates meets you where you are and helps you build from there.

  • The Reformer is a spring-based apparatus designed to challenge strength, stability, and control through intentional movement.

    Its moving carriage and adjustable spring system create resistance that can be both powerful and precise. Heavier springs build strength; lighter springs demand control. The resistance can be increased, decreased, or strategically adjusted to meet you exactly where you are.

    And while it may look intimidating at first glance, the Reformer supports movement in every position — lying down, kneeling, seated, and eventually standing — making it one of the most versatile tools in the Pilates method.

    It’s not just a machine. It’s a system for building intelligent, full-body strength.

  • The Cadillac is one of the foundational apparatus within the Pilates method, originally developed to support the full system of movement — not just isolated exercises.

    With its elevated table and spring-based resistance system, the Cadillac allows for precise strength work, supported mobility, and advanced control. It can both assist and challenge the body, making it valuable for rehabilitation, pregnancy, athletic performance, and advanced practitioners alike.

    Pilates was never meant to be confined to a single machine. The method was designed as an integrated system, and the Cadillac plays an essential role in expanding the work beyond the Reformer — offering greater range, adaptability, and depth within the practice.

  • Small platform. Big work.

    The Combo Chair is a spring-based apparatus designed to challenge stability, control, and total-body strength in an upright position. Its split pedals and adjustable resistance system allow movements to be supported, resisted, or intensified depending on the goal.

    Unlike the flowing carriage of the Reformer, the Chair demands vertical strength and refined control. It exposes imbalances, builds powerful single-leg strength, and reinforces proper alignment in a way that directly translates to everyday movement.

    It may look simple — but it’s one of the most advanced and effective tools in the Pilates method.

  • Props are small tools used to support, challenge, and enhance your Pilates practice. At Move with Miah Co., we use props like:

    - Pilates Ring (Magic Circle)

    -Mini Ball

    -Hand & Ankle Weights

    -Resistance Bands

    -Blocks & Sitting Boxes

    -Spine Corrector/barrel & Pregnancy Wedge

    Props may provide support, increase resistance, or challenge balance — all while keeping your practice intentional, effective, and fun.