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

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 classes (available to purchase in-studio).

Socks are compulsory in Mat Pilates, Strength, Barre and Yoga classes.

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.

Deodorant, female hygiene products, GHD hair dryer & straighteners, shampoo, conditioner, showergel, body lotion for showering.

Shower towels are available to rent at £3.00 in-studio.

Where is my nearest studio?

We currently have one stand-alone studio: Chiswick W4 2DW

How can I contact each studio?

Chiswick: 020 8994 1264 or info@theproudproject.co.uk

Do you have lockers?

Yes, lockers are provided with a lock and key

Do you have water?

We have a water fountain and water available to purchase at the studio alongside electrolytes and coconut water

Do you have shower facilities?

In Chiswick we have showers with body wash & body lotion, hair dryers & straighteners also. We recommend bringing your own shower towel, however, you can rent a towel in-studio for £3.00

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 schedule?

We work fully online and can view the schedule when “Book A Class” is selected on our website. The schedule can also be found on our app (The Proud Project).

What if I have require modifications?

The trainer will aim to speak to everybody individually during the warm-up to ensure they are informed of any injuries or weaknesses that require modifications.

It is your responsibility to ensure the trainer is aware of any injuries, weaknesses or pregnancy.

Do you offer private sessions for groups?

Yes, we offer private personal training sessions, 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 (including no-shows) and will result in loss of class credit unless relevant documentation has been provided.

Personal training sessions have 24 hour cancellation policy.

Unlimited Membership late cancellations or no-shows will be automatically fined £25.00.

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.

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.

Mat Pilates, Strength, Barre & Yoga classes require socks, grip socks are not necessary.

If this is your first time participating in the class genre, please ensure you are attending an Essentials, Precision 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 if available.

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 and SMS confirming your space. The same cancellation policy applies regarding the class booking.

Can I transfer my booking to a friend?

Our bookings and blocks are non-transferable or sharable. Monthly Memberships receive up to 2 monthly guest passes per month (depending on Membership - refer to Membership FAQ for more info).

How far can I book in advance?

You can book in advance for as far as your pass is valid for. For our Membership clients, you can book 3 - 12 months in advance to make sure you stay accountable and consistent.

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, select the class that works for you and proceed to your booking.
Our App: download our app (The Proud Project) and get class booking at your fingertips.
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 for medical circumstances only. 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! On our app, copy the referral link provided on your profile. Please note: the referral reward can change from time to time to keep things exciting for you!

What if I use Classpass?

Please refer to the FAQ’s and Terms and Conditions found at Classpass.

How do I buy a 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 as a block that have an expiry date e.g. 12 weeks.

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 and 12 months sign-up and require 30 days written notice to be cancelled.

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 as a top-up twice a month.

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. Late cancellations / no-shows on an Unlimited Class Membership result in a £25 fine charged to the card on your profile.

Can I bring a friend?

Yes, guest pass(es) are allocated monthly to your account depending on the Membership. Please contact our team to hear more and book.

Can I freeze my Membership?

Memberships do have the option to be frozen, we require a £20.00 admin fee to implement the freeze. Memberships can be paused once per 3 month term and for up to 1 month at a time.

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.

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.

Unlimited Membership late cancellations and no-shows will result in a £25.00 fine charged to the card on your profile.

What if I don’t show up?

This will result in loss of class credit. Unlimited Memberships will result in £25.00 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 within the cancellation policy timeframe.

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 Precision Classes. If you have regularly been attending Proud classes, Reformer Strength, Mat Sculpt and Strength and Sculpt can still be booked - please consult your trainer beforehand.

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 Precision 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 Google Review here

I have an injury, can I train?

Yes, depending on the severity of the injury. Avoid any classes other than Essentials and Precision. 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

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 and barefoot will not be accepted for hygiene purposes.

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?

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. Sweat towels are provided in the studio, however, shower towels can be rented.

What is the Pilates class size at The Proud Project?

All of our Pilates classes cater for up to 8 people.

Do you offer private Pilates classes at The Proud Project?

Yes! We offer one-to-one services for all our classes.

STRENGTH FAQ'S

Can I eat before a Strength class?

We advise against eating large meals before your session as this can cause discomfort during your workout, although we do not recommend training on an empty stomach. Eating a small portion or a light snack an hour before class will give you enough energy for a great and productive session.

Is Strength training good for weight loss?

Research shows that Strength training is one of the most effective tools for weight loss. It burns calories during your session and continues to do so afterwards as your muscles repair and grow. Building muscle also increases your resting metabolic rate meaning you burn more calories throughout the day.

Do I need any experience to start Strength Training?

Not at all! All of our classes are structure around fundamental movements and strength. We recommend starting with beginner friendly classes prior to booking a Strength class to build up your confidence and fitness level.

Does Strength training tone your body?

Consistent strength training will result in a stronger and more defined body as it builds and sculpts muscle while reducing body fat over time.

Is Strength training good for anxiety?

Research consistently shows that regular strength training reduces symptoms of stress and anxiety, boosts mood and improves overall mental wellbeing.

What types of Strength training are there?

There are many approaches to strength training including free weights, barbell lifting, kettlebell training, bodyweight training, resistance machines and functional fitness. Each has different goals and outcomes. Our classes will either use props, bodyweight, Reformer machine or dumbbells as resistance.

Can Strength training help with stress?

Strength training is a powerful stress reliever. Physical exertion helps the body release tension while the focus required during lifting gives your mind a break from everyday pressures.

Can Strength training help with a bad back?

Absolutely. When performed correctly strength training strengthens the muscles that support the spine which can significantly reduce back pain and help prevent future injury.

Please do not perform a Strength class if you are currently experience discomfort or pain.

Is Strength training good for overall fitness?

Strength training is one of the most well rounded forms of exercise. It improves cardiovascular health, increases bone density, builds muscle and supports long term mobility and function.

How long has Strength training been around?

Strength training has been practised for thousands of years with records of weight and resistance training dating back to ancient Greece and China. It has been a cornerstone of athletic training ever since.

Who is Strength training for?

Strength training is for everyone. It was historically associated with athletes and bodybuilders but is now widely recommended for people of all ages and backgrounds as a foundation of good health and longevity.

What is Strength Training?

Strength training is a form of exercise that uses resistance including weights, props or your own bodyweight to build muscle, increase strength and improve overall physical function.

What do you wear to do a Strength class?

At Proud we want you to be comfy and ready to move. We recommend wearing supportive, comfortable gym wear. Shoes are not permitted in the studios, so socks or grip socks for the strength classes is best!

What are the benefits of Strength Training?

The benefits are wide-ranging: increased muscle mass and strength, improved bone density, better posture, boosted metabolism, enhanced joint stability, reduced risk of injury, improved body composition and even better mental health and sleep quality.

Who can do Strength Training?

Strength training is for everyone regardless of age, gender or fitness level. It's particularly beneficial for older adults looking to maintain bone density and muscle mass and can be adapted for those with injuries, health conditions or pregnancy (if already attending classes). We recommend building up your confidence in other classes to then book strength.

How often should you do Strength training?

Two to four sessions per week is a solid starting point, allowing adequate rest and recovery between sessions. As you progress, you can increase frequency or intensity. Rest days are just as important as training days.

When is the best time to do Strength Training?

Whenever works best for you! Some people find morning sessions set them up for the day, while others perform better later on when their muscles are warmed up. Consistency matters more than timing. We have a range of daily classes at various times to choose from.

Can I do Strength training whilst pregnant?

Strength training during pregnancy can be very beneficial. It helps maintain muscle tone, supports posture, reduces back pain and can make recovery postpartum easier. It's important to modify exercises as your pregnancy progresses and always consult your GP or midwife beforehand.

Please refer to our Pregnancy FAQs for more information.

Are Strength classes suitable for beginners?

Our classes cater to all levels, starting with the fundamentals of movement, form and technique before progressing to heavier loads. We have a variety of classes that have a strong focus on strength to built up your confidence and movement level. We recommend exploring more beginner friendly classes before booking any Strength class.

What equipment do I need to bring to a Strength class at The Proud Project W4?

Grip socks are compulsory in Reformer, socks are compulsory in the Mat studio. All equipment including barbells, dumbbells, kettlebells and mats is provided. Bring a water bottle to stay hydrated or refreshments are available to purchase. Sweat towels are provided, shower towels can be rented in-studio.

What is the Strength class size at The Proud Project?

All of our yoga classes have up to 8 people, offering a more intimate and personal experience.

Do you offer private Strength classes at The Proud Project?

We offer one-to-one options on our Strength classes, whether that is on the Mat or on Reformer, if you’re looking for that extra help and support.

Email info@theproudproject.co.uk to enquire and find out more information.