FAQ’s
Welcome to the The Proud Project help centre. We have pulled some of the most frequently asked questions from our customers and compiled them all into one place. Should you have any other questions that we may have missed, don’t hesitate to reach out.
STUDIO | CLASSES | BOOKING | BLOCKS | MEMBERSHIPS | BILLING & CANCELLATIONS | PREGNANCY | OTHER
Studio
Do you have shower facilities?
In Chiswick we have showers with body wash & body lotion, hair dryers & straighteners also.
What do I need to bring?
Your Proud-selves every single time!
Wear comfortable activewear clothing, water if you need (also available to purchase).
Grip socks are compulsory in Reformer Pilates Sessions (available to purchase in-studio).
Optional to bring your own yoga mat, we have fabulous ones in-studio
What do you provide?
A safe and fun environment to enjoy your movement & feel empowered.
Padlocks & Keys are provided with lockers, yoga mats, sweat towels and the latest exercise equipment found in studios.
Chiswick: towels, deodorant, GHD hair dryer & straighteners, shampoo, conditioner, showergel, body lotion for showering.
Where is my nearest studio?
We currently have 2 studios: Chiswick W4 2DW and Radlett WD7
How can I contact each studio?
Chiswick: 020 8994 1264 or chiswick@theproudproject.co.uk
Radlett: 01923 388134 or radlett@theproudproject.co.uk
Do you have lockers?
Yes, lockers are provided with a lock and key
Do you have water?
We have water available to purchase at the studio
Is there food & drink to buy?
Yes, we have a small selection of protein bars and drinks to purchase at the studio. Complimentary tea and coffee espresso shots available also.
Classes
How long are the classes?
Class times are 50 minutes with 5 minutes at either end to welcome and tidy up. This includes warm-up & cool down.
Where can I find the timetable?
We work fully online and can view the timetable when “Book A Class” is selected on our website. Please select the preferred venue and take a look at our range of classes and times.
What if I have any injuries?
The trainer will speak to everybody individually during the warm-up to ensure they are informed of any injuries or weaknesses that require modifications.
Do you offer private sessions for groups?
Yes we welcome group sessions and offer venue hire too!
To find out more info please email info@theproudproject.co.uk
How long do I have to cancel?
We have a 12 hour cancellation policy, anything over this timeframe will be marked as late cancellation and will result in loss of class credit unless relevant documentation has been provided.
Personal training sessions have 24 hour cancellation policy.
We will always try to move your session within that day to ensure you can get moving with us.
What happens if I’m running late?
We understand life (& traffic) can get in the way, we have a 5 minute grace period to allow entry into the class. Anything over the 5 minute time-frame will result in refusal to entry and loss of class credit. If there is space in a later class we will accommodate as much as possible to make your trip worth it.
Do you have any requirements for the classes?
Reformer Pilates require Grip Socks as a non-negotiable requirement for the classes & are available to purchase in-studio if needed.
If this is your first time participating in the class genre, please ensure you are attending an Essentials, Slow Flow or Sculpt.
Any other class intensity booked without previous experience (inside or outside our studios) will result in entry refusal into class and late cancellation or moved to a later time that day to accommodate.
Booking
How do I add myself to the waitlist?
If your desired class is fully booked it will show beside “Join The Waitlist” this will add you to the waitlist and send a confirmation email stating that you have joined this list. If you get moved to the class list, you will get an email confirming your space. The same policy applies regarding cancelling a class to booking a class.
Can I transfer my booking to a friend?
Our bookings and blocks (except the 50 Block) are non-transferable or sharable. If you have an Unlimited Membership you have 1 Monthly Guest Pass.
How far can I book in advance?
How do I book a class?
There are multiple ways to book a class:
Our Website: please click “Book A Class” on the menu option and select your preferred venue, select the class that works for you and proceed to your booking.
Our App: download our app and get class booking at your fingertips
Mindbody app: we use Mindbody software alongside other fitness communities, you will find our company on their app and keep your workout schedule under the same hub!
ClassPass: we have selected classes available on ClassPass! Search our studio and click the class that works for you. Please note: any issues with class bookings need to be resolved via ClassPass customer care.
Phone: Everything sounding a bit technical? Lift up the phone & our amazing Front of House team can help get you booked in and moving with us
Blocks of Classes
Can I extend the expiry on my Block of Classes?
With relevant supporting documentation you can extend your Block of Classes. Unfortunately without, we are unable to accommodate this request.
I am loving Proud & referred a lot of my friends, do you reward this?
Yes, we wouldn’t be us without you! Please tell your friend to purchase their Block of Classes in-studio or over the phone to receive 10% off their Block & your next one!
How do I buy class?
We offer Single Sessions, Blocks and Memberships, all of which can be bought via our website or mobile app.
What is the difference between Blocks and Memberships?
Blocks are a set number of classes purchased at a discounted rate that has an expiry date to use those classes e.g. 8 weeks, 3 months etc.
Memberships are a set amount of classes that are allocated to your account each month as a rolling contract. Memberships are a minimum of 3 months sign-up and require 30 days written notice to be canceled.
Classes within your monthly allocation cannot be rolled over to the following month's allocation. If you require more sessions during a month, members get a 50% off discount on single sessions to top-up.
There are also a number of benefits/perks that come with Memberships!
Membership
I am loving Proud, can I upgrade my Membership allowance?
Yes of course! Speak to a member of our team via email or phone to discuss the best option for you! To upgrade your Membership please ensure we have written communication of your request to avoid any miscommunication.
Please wait to the following month to reflect your new class allowance, in the mean-time to top-up your class allowance please enjoy 50% off our single session.
What is the late cancellation policy for Membership classes?
If you have a Membership with a class allowance and miss a session, it will result in loss of class credit.
If you are an Unlimited Member, this will result in a £15.00 fine charged to the card on your profile.
Can I bring a friend?
With the Unlimited Class Membership, you have 1 free Guest Pass Monthly to bring along a friend!
Can I freeze my Membership?
Memberships do have the option to be frozen, we require.
Can I roll-over unused classes to the following Month?
Your class allocation for the monthly membership is not able to be rolled-over to the following month. Unused classes result in loss of class.
How do I terminate my Membership?
To terminate we require a written request to info@theproudproject.co.uk 30 days before the monthly renewal. All Memberships are a 3 Month Minimum sign-up.
Please note we do not offer refunds if the above procedure is not followed.
Billing & Cancellations
What if I miss the 12 hour window?
If you cancel less than 12 hours before your scheduled class this will result in loss of class credit, unless relevant & supporting documentation can be provided.
What if I don’t show up?
This will result in loss of class credit. Unlimited Memberships will result in £15.00 no-show fee.
When will I be charged?
Instantly, you need to purchase the class in order to book. Memberships will be charged monthly on the same date when the Membership was first taken out.
Can I get a refund?
Please note, we do not offer refunds. If you have purchased a class and cannot make the booked session you will refunded the class credit to your account.
Can I cancel a class booking?
Yes you have up to 12 hours before your class time to cancel for free. The credit will return back to your account for you to rebook your visit.
Pregnancy
What can I do during my 2nd trimester?
13 - 26 weeks
It's time to regress to Essentials or Slow Flow classes. Slow things down, spend time connecting with your body and avoid crunching in the abdominal area.
Always tell your trainer that you are pregnant at the start of each class and listen out for the modifications.
What can I do during my 3rd trimester?
26 - 40 weeks
We as a studio recommend easing up by 32 weeks. Avoid any abdominal work & lying on your back for more than 15 minutes at a time. Use lighter resistance and avoid overstretching.
Always tell your trainer that you are pregnant at the start of each class and listen out for the modifications.
Can I attend a class whilst Pregnant?
We require pregnant clients to attend Essentials or Slow Flow Classes.
What can I do during my 1st trimester?
0 - 12 weeks
If you have been attending Proud beforehand please continue attending the classes that make you feel good. If you wish to regress during this period we recommend taking the Essentials / Slow Flow options.
If you are new to Proud please attend the Essentials and Slow Flow classes from the start.
Always tell the trainer you are pregnant at the start of each session.
Other
How do I give feedback?
We welcome and value all feedback! You can speak to your Trainer or Front of House after your class, email info@theproudproject.co.uk, or DM us on Instagram (@wearetheproudproject).
You can also leave a review on Mindbody, ClassPass and Google Review!
I have an injury, can I train?
Yes, depending on the severity of the injury. Avoid any classes other than Essentials and Slow Flow. Please be mindful of the injury & possible movements that could cause more harm.
Please seek medical clearance before attending a class and always let your trainer know of any injuries or issues at the start of class and listen for modifications.
How can I get a job with you?
For all roles please email a brief overview and CV to info@theproudproject.co.uk
Pilates FAQ's
Can I eat before a Pilates class?
If you're going to eat before class, only eat a small portion at least an hour beforehand to avoid sickness during exercise. We also don’t advise coming to class on an empty stomach either, as you’ll need your energy to make the most of the session.
Is Pilates good for weight loss?
You can burn calories whilst doing Pilates, although you won’t burn as much as you would taking part in other cardio exercises, such as swimming and running.
Do I have to meditate to do Pilates?
You don’t have to meditate for your Pilates sessions to pay off, but meditation is proven to complement exercises such as Pilates, as it can lower blood pressure, reduce stress, manage emotions and improve your overall mood.
Does Pilates burn calories?
You can definitely burn calories whilst doing Pilates, although it is not a high-impact exercise so you won’t be burning as many calories as you would if you were to go for a long run or swim lengths in a pool.
Does Pilates tone your body?
There’s no doubt that doing regular Pilates exercises tones your body, making your muscles stronger.
Is Pilates good for anxiety?
Not only is Pilates physically beneficial, but also mentally. The breathing exercises during a Pilates workout can help reduce anxiety and help control emotions.
What types of Pilates are there?
There are six main types of Pilates:
Classical Pilates, the most common form
Mat Pilates, performed with a yoga mat in place of machines and equipment
Reformer Pilates, which uses a reformer machine
Contemporary Pilates, incorporating modern day knowledge of the body to modify
Pilates exercises to make them safer and more functional for an individual
Stott Pilates, which focuses on posture alignment
Winsor Pilates, which is focused around weight loss, consisting of 13 Pilates mat movements
Can Pilates help with stress?
Pilates can help relieve stress through its breathing exercises.
Can Pilates help with a bad back?
Doing regular Pilates exercises can help those experiencing back pain and can help prevent back pain in the future.
Is Pilates good for strength training?
If you’re looking to increase your strength and tone your body, then Pilates is perfect for you, as it focuses on your muscles, especially your core.
When was Pilates invented?
Pilates exercise has a rather surprising origin. The exercise was originally created by a physical trainer named Joseph Pilates in the 1920’s for the purpose of rehabilitation for soldiers returning from war, and for dancers, to strengthen their bodies and heal their aches and pains.
What is the difference between Pilates and Yoga?
Whilst both Yoga and Pilates are low-impact exercises, they do have their differences. Pilates is better for improving strength and focusing on core strength more specifically, whereas Yoga focuses more on improving balance and flexibility and is a meditative exercise.
What is Pilates?
Pilates primarily focuses on strengthening your body, with an emphasis on core strength. The exercise benefits your overall fitness level and wellbeing, as well as improving balance, posture and flexibility.
What do you wear to do Pilates?
We want you to be comfortable when exercising with us, so if you’re able to move and breathe in it - wear it! Grip socks are compulsory and available to buy from our studio. You won’t need trainers.
What are the benefits of Pilates?
Increases core strength which offers more support and stability to the rest of the body
Safeguards your spine by enhancing muscular control of your core muscles, and can decrease back pain by targeting deeper abdominal muscles and your pelvic floor
Effective way to cross train and prevent injury by developing dynamic strength allowing you to support your joints while moving
Improves posture which assists in relieving tension, imbalanced muscles and alignment
Improves both flexibility and mobility which can assist in day to day movements
Increases energy by boosting the cardio respiratory system with its focus on breath, stimulating oxygen flow, blood circulation and those feel good hormones.
Who can do Pilates?
Anyone can do it! You can start doing Pilates from a very young age and carry on into your older years. As a low impact exercise with the ability to choose levels of intensity, Pilates is the ultimate workout, not restricted by age, gender, or fitness capabilities.
How often should you do Pilates?
You can do Pilates safely and effectively every day of the week if you wish, but it is advised to target different parts of your body every day to avoid overworking your muscles.
When is the best time to do Pilates?
Although there is no specific time advised, exercising in the morning may be more beneficial for most people, as it offers fewer distractions and starts you off exhilarated and energised for the day ahead.
Can I do Pilates whilst pregnant?
Pregnancy will not affect your Pilates experience - in fact, Pilates whilst pregnant is rather beneficial for the mother, as it can alleviate back pains and essentially help with labour and delivery of your baby. However, we strongly advise stopping Pilates the moment you feel any discomfort.
Is Pilates suitable for beginners?
Pilates is a versatile exercise that can be performed by beginners or more experienced parties because it can be modified to fit your standards.
What equipment do I need to bring to a Pilates class at The Proud Project?
We recommend wearing something comfortable to your Pilates class, something that doesn’t restrict your movement. Close fitting tops make it easier for the trainers to monitor your form and posture. Here at The Proud Project, grip socks are compulsory, so if you don’t have any, they’re available to buy from our studio. It’s very important to stay hydrated when exercising, so please bring a bottle of water or feel free to buy refreshments here. No need to bring your towel, as they’re provided.
What is the Pilates class size at The Proud Project?
All of our Pilates classes cater for up to 10 people.
Do you offer private Pilates classes at The Proud Project?
Yes! We offer one-to-one services for all our classes.
Yoga FAQ'S
Can I eat before a Yoga class?
We advise against eating large meals before your yoga class, as this can be uncomfortable during your poses, although we do not recommend going to your yoga class on an empty stomach. Eating a small portion or a light snack an hour before your class will give you enough energy to experience a great and productive yoga session.
Is Yoga good for weight loss?
Research shows that yoga can reduce stress, improve your mood and the quality of your sleep - all of which are a factor of weight loss. Yoga also burns calories, resulting in weight loss, although the amount of calories depends on the level of yoga intensity.
Do I have to meditate to do Yoga?
Although you don’t need to meditate in order to perform yoga correctly, the two complement each other. Yoga has a better overall energy if meditation is involved.
Does Yoga burn calories?
While yoga does burn calories, it all comes down to the intensity of your yoga routine; the more intense, the more calories you will burn.
Does Yoga tone your body?
Taking part in a regular yoga routine will result in a naturally toned and sculpted body, as yoga strengthens and defines your muscles during its poses.
Is Yoga good for anxiety?
All over the globe it has been proven that practising yoga shows signs of reduced stress and anxiety for those who have a regular routine.
What types of Yoga are there?
There are many types of yoga and each has a different goal and outcome; here are just a few of them: Vinyasa yoga, Hatha yoga, Lyengar yoga, Restorative yoga, Kundalini yoga, Raja yoga, Ashtanga yoga, Karma yoga, Bikram yoga, Jnana yoga and Yin yoga.
Can Yoga help with stress?
The relaxing art of yoga has been proven to relieve stress because it encourages relaxation both physically in the body and mentally from within.
Can Yoga help with a bad back?
Yoga isn’t just relieving mental stress and tension, it also has long lasting physical benefits. Practising yoga correctly can reduce back pain and help maintain a healthy spine.
Is Yoga good for strength training?
Yoga is good for steady strength training as it strengthens your muscles and bones; it is often referred to as a bodyweight exercise.
When was Yoga invented?
Yoga is one of the oldest forms of spiritual physical exercise, dating all the way back to 2700 B.C.
Who invented Yoga?
Yoga was created by the Indus-Saraswati civilisation in Northern India to help them become more aware of their own nature by training the body and mind to work together.
What is Yoga?
Yoga is a spiritually-disciplined practice that focuses on connecting the mind and body, to find peacefulness and stillness through gentle movement.
What do you wear to do Yoga?
At Proud we want you to be comfy and relaxed. Although it is recommended to wear comfortable stretchy gym wear, be that leggings, shorts, sports bras or tank tops, we say if you’re able to move in it, wear it! Grip socks are compulsory for our Yoga classes and they’re available to purchase within our studio. You will not need trainers.
What are the benefits of Yoga?
There are a host of benefits when it comes to Yoga, but here are some of the biggies: improved strength, flexibility, posture and balance whilst also helping with back pain relief; easing arthritis symptoms; benefiting the heart’s health; boosting metabolism; relaxation; improved sleep quality and increased blood flow.
Who can do Yoga?
As a safe and low-impact form of exercise, Yoga is most beneficial when started from a young age. That said, it is accessible to everyone, no matter your age or fitness journey. Yoga is also extremely beneficial for those with disabilities or chronic health conditions; as an entirely personal routine, poses can be adapted to individual needs. It certainly isn’t restricted to one gender either - Yoga is just as beneficial and rewarding for both men and women.
How often should you do Yoga?
Yoga is safe to practise as often as you like, but it is recommended two to three times a week to keep a balanced routine with the option to ease into practising Yoga more often for effective results.
When is the best time to do Yoga?
The amazing thing about Yoga is you can do it anytime and anywhere! Some prefer to do Yoga in the morning, making them feel relaxed and inspired for the day ahead, whereas others prefer to do Yoga in the evenings to unwind after a long day. It’s a versatile art.
Can I do Yoga whilst pregnant?
Yoga is brilliant for pregnant women and is widely recommended as it’s easy on the joints, helps relax the mother (resulting in a happier baby), improves sleep quality, decreases headaches, backache, nausea and shortness of breath. It is advised to avoid poses such as intense backbends, twists and forward bends that involve straining your abdomen.
Is Yoga suitable for beginners?
Yoga is great for beginners of all ages, genders and anyone experiencing physical limitations. There are many levels of Yoga, so if you’re a beginner, there’s no need to worry as you’ll start on a lower level, involving easier poses.
What equipment do I need to bring to a Yoga class at The Proud Project W4?
Grip socks are compulsory, but if you don’t have any, they’re available to buy from the studio. It’s important to stay hydrated, so please bring a bottle of water. If not, refreshments are also available to purchase. Towels are provided, as are mats, although feel free to bring your own.
What is the Yoga class size at The Proud Project?
All of our yoga classes have up to 10 people, offering a more intimate and personal experience.
Do you offer private Yoga classes at The Proud Project?
We offer one-to-one options on our yoga classes if you’re looking for that extra help and support.