#movetolive

If life throws you a curve ball and you’re unable to make it to the mat,
bat that ball & email us for a pre-recorded, edited video to keep you moving ; )

Make an Enquiry

#movetolive

If life throws you a curve ball and you’re unable to make it to the mat,
bat that ball & email us for a pre-recorded, edited video to keep you moving ; )

Make an Enquiry

At moveOn 89, we’re on a mission….

Mission Possible

Our desire is that you feel welcome and at home in our space and part of our movement community.

We will guide you to move well, which often starts with just simply moving, getting out of your chair, with play, with discovery. Our bodies were designed to move and to serve us within a balanced, buoyant framework of strength and flexibility. But “lifestyle postures” lead to fascial weakness and inflexibility, pain and often injury.

Mission Strategy

Using the tools of Pilates, guided by fascial fitness and rehabilitation principles, we support you to move with greater ease, confidence and resilience. Delivered with plenty of care, curiosity, and laughter. These are our secret weapons.

So….we encourage you to play, bend, twist, jump, roll, breathe, laugh, be precise, be silly, be imperfect, stretch, breathe, unroll, pandiculate, breathe AND laugh some more.

Mission Successful

  • Stronger bones and muscles
  • A resilient fascial system, which means:
  • Improved range of movement
  • Better functional movement
  • Less fear of movement and a deeper trust in your body
  • A calmer nervous system
  • You leave with a smile, wanting more

Come play!

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services

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Pilates
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Fascial Fitness
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HIIT
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Unfold ’n Flow

(Temporarily on Hold)

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Wellness & Beauty

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our clients talk back!

Google Review button - moveOn 89

“Hands down, best Pilates studio in Cape Town!”

Gitashaa

“Hands down, best Pilates studio in Cape Town!”

Gitashaa

“….you played such a key role in my well being!”

Claudia

“….you played such a key role in my well being!”

Claudia

“... classes are both challenging and fun.”

Lana

“... classes are both challenging and fun.”

Lana

“I have become totally ADDICTED!”

Elise

“I have become totally ADDICTED!”

Elise
more testimonials...

connect with us

  • moveOn 89
  • 89 Kloof Nek Road
    Tamboerskloof / Gardens
    Cape Town

Gardens, Cape Town, 8001, South Africa

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    Dominic Pereira

    Dominic’s passion has always been exercise with a particular love for trail running, which she always did with her BFF – rescue dog, Roger, when Roggie was still alive.  

    She also enjoys walking, primal movement, fascial fitness and of course, Pilates!
    The various challenges of working with different body types and assisting her clients in achieving their specific goals are what make being a teacher so satisfying.

    Dominic certified through the Exercise Teachers Academy (ETA) SA in 2002 and went on to qualify as a Body Control Pilates ® Instructor in 2003.

    Over the years, she attended numerous anatomy courses presented by Physio, Jacqui Koep. She certified with Core Pilates in New York and with Body Arts and Science (BASI). In 2018, she attended Ido Portal’s (Movement Culture) European Movement Seminar in Lisbon. And in 2021, she completed the MAP trainer course in Pretoria in myofascial release and activation, qualifying as a MAP trainer in April 2022.

    “Ongoing study and expanding my horizons is important, but the true beauty of the work is really about the people I have the privilege of teaching each day and who inspire me to continue learning and growing not only as a teacher but as a person. My faith and love for God inspires me to build relationships and community through my work – a gift for which I am grateful each day.” 
    – Dominic Pereira

    MICHAL GEORGE

    Michal has been teaching various movement modalities for more than 25 years. He is a Body Arts and Sciences (BASI) certified Pilates instructor and an Aerobics and Fitness Association of America (AFAA) certified personal trainer. With a background in psychology, he has studied Mindfulness-based Stress Reduction (MBSR) at Stellenbosch University and believes in empowering his clients through self-awareness, while strengthening their bodies and minds.

    Michal spends his time out of the studio teaching and playing classical guitar, running local trails, and chilling with his cat.

    Mandelise

    Mandelise’s love for movement began in the womb – quite literally – while her mother led aerobics classes right up to 38 wks pregnant. Movement has been a constant thread ever since, from early years of dance training to becoming a qualified aerobics instructor while still in high school. Over time, she’s explored a wide range of modalities, from Yoga to CrossFit. In recent years, she’s been a regular client of Dominic’s and has since qualified as a Pilates teacher through Body Arts and Science (BASI).

    “My interest in Pilates began with a debilitating hip injury. Committing to the practice – and to moving well – helped me take ownership of my body in a way I never had before. I feel stronger, more present, and more connected to myself. While I’m still at the beginning of my teaching journey, I’m excited to keep learning -not only about Pilates, but about fascia, breathwork, and the wider world of healthy, functional movement.”

    Pilates

    You can choose to participate in a group class or book an individual session or get a friend to join you for a duet session. All sessions are 55 minutes.

    GROUP CLASSES

    All our classes, except for “Beginner Friendly” and “Intermediate/Advanced”, are mixed ability classes which means that our skilled teachers can modify according to individual fitness and capability levels. We mix it up and keep things fun with the use of accessories like small and large balls, toning circles, therabands, foam rollers, small arcs and more.

    BEGINNER-FRIENDLY CLASS

    Pilates Beginner Friendly – learn the sound principles of good movement as the foundation towards improved strength, balance, co-ordination & flexibility. Great for beginners and the rehab ready injured, but also challenging for even the “advanced” mover.

    INTERMEDIATE / ADVANCED CLASS

    Classes marked Int/Adv are for the uninjured, familiar with Pilates. An advanced Pilates routine is called Classical Pilates – 34 exercises originally designed by Joseph Pilates for dancers and athletes. We mix it up, however, adding our own unique flavour. The exercises are extremely challenging requiring the correct muscle recruitment. It is essential that you have mastered all the basic and intermediate exercises before progressing to this class. The advanced work is only suitable for the strong, uninjured body and is an excellent workout due to the dynamic pace of the class. The Classical Mat repertoire will be incorporated into classes when suitable.

    INDIVIDUAL SESSION

    This is one client with one instructor and incorporates the use of the Pilates equipment. We offer the Reformer and Exo chair as well as various accessories that will ensure that your session is varied each week. The equipment is a great tool to help sportspeople who need to correct muscle imbalances due to the repetitive action of their sport, people recovering from injury or surgery or anyone with specific movement or skeletal dysfunction.

    DUET SESSION

    Bring a friend and share the session with your instructor. You get all the focused attention of the teacher for less cost and you have fun with a friend or family member. Can’t get anyone to join you? Chat to us about arranging another client to share your duet session.

    Simple Pilates Movements

    How To: Kneeling Hip Flexor Stretch

    by Dominic Pereira

    How To: Bird Dog

    by Dominic Pereira

    How To: Exo Chair Leg & Core

    by Michal George

    How To: Exo Chair Leg Strength

    by Michal George

    How To: Leg Movement on Exo Chair

    by Michal George

    How To: Back Extension on Exo Chair

    by Michal George

    Fascial Fitness

    Fascia is connective tissue found everywhere in the body connecting everything. It is our strength system and our recoil rebound mechanism that stores energy like a catapult or spring. When fascia loses it’s ability to “glide and slide” it can become stuck creating scar tissue and inhibiting movement and causing injury.

    This class aims to create fascial flexibility and fascial integrity by creating “space” in the tissues and then moving into that space. “Space” is created by preparing the fascia, using various self release techniques to hydrate the tissues, and then that space is maintained through strengthening exercises. Creating space removes resistance and restrictions along the fascial lines or pathways. We want to create a healthy “fascial suit” that allows us to be aware of our bodies not through pain but through spatial awareness (proprioception).

    Classes focus on diaphragmatic breathing throughout while techniques like compression and expansion ( for eg. rolling and shearing using spikey balls and rollers), bouncing, tensegrity and pandiculation are employed to get the fascia “unstuck”. For a more detailed description click here.

    High Intensity Interval Training

    These classes are high-intensity, 30min workouts focusing on cardio and strength. Body resistance exercises are used to push you beyond your perceived limits and give you a SUPER effective FAT-BURNING workout in a short space of time.

    HIIT classes are challenging and no injured bods are allowed. Absolute beginners should ideally spend a month learning the basics of form in a Pilates class before trying HIIT. However, all the exercises are modified for varying fitness levels. So, if for example, you’re new to say, push-ups, you can do a modified push-up on your knees, instead of a full or even inverted one or the more challenging single version.In our very biased opinion, this is the best workout you will ever do!

    Simple HIIT Movements

    How To: HIIT pelvic press

    by Michal George

    How To: HIIT plank

    by Michal George

    How To: Advanced Running on the Spot

    by Michal George

    How To: Burpee Side Jumps

    by Michal George

    How To: Back Extension with Rotation

    by Michal George

    How To: Double Leg Stretch

    by Michal George

    How To: Running on the Spot Pole Catch & Release

    by Michal George

    HIIT Workout Class

    by Dominic Pereira

    Unfold ’n Flow

    At moveOn, 89 we hope that Unfold ‘n flow, our version of Yoga, serves as a way of giving you tools to create your own inner quiet space; a space of connection and reflection. We want to offer a safe place to explore and be curious about what our bodies might be capable of doing if we dare to try; to work confidently with our strength and flexibility while playing and having fun.

    Simple Yoga Movements

    Yoga release

    by Dominic Pereira

    Vinyasa Strong Yoga

    by Dominic Pereira

    Wellness & Beauty

    STEPHANIE VAN GELDEREN

    Sports Massage Therapy

    +27 71 392 2718

    stephvgelderen@gmail.com

    Sue Frost

    Fascial Release

    1frost.sue@gmail.com

    THE LASH FAIRY

    Mink Lashes / Tape Hair Extensions / Spray Tanning

    Thelashfairy.com

    Appointment only / thelashfairyct@gmail.com

    Claudia K

    ….such a tough year – such testing times!!! Without your constant perseverance and determination to keep us all moving, you played such a key role in my well being!!!

    Thank you so much – I’m so grateful having you in my life and helping me in keeping my balance– such a blessing!!!

    Lana S

    Dominic’s brilliant guidance has helped me learn a new way to move, identifying bad postural habits, and finding stronger intentional movement. Her classes are both challenging and fun. I highly recommend MoveOn89 if you want to get the most out of your movement.

    Elise

    I had tried Pilates a couple of times in Paris. But I didn’t go in very convinced as I’m normally more about loud music, gym and sweating! But I quickly appreciated that I could get a workout while at the same time as getting to know my body better. With Pilates, you have to find out which muscle to use, how well your back is positioned, etc. It really helps one to disconnect from your problems of the day and focus 100% on what you are doing.

    This is why when I arrived in Cape Town a year and a half ago, I wanted to continue with Pilates and found the Kloof Nek studio. So far I have hardly ever missed a class.I literally fell in love with Dominic’s classes. She is a very friendly and technical teacher. The other clients are nice people, and the groups are small. And there’s good spirit!

    So far, I can see the results in many aspects: my muscles are more toned and I am more flexible. It feels like I am giving my back a good massage twice a week (when you work on a computer all day long it is very appreciated!). Also my classes are my “own moment” in the week, the one time when I stop running and looking at my clock and have one hour just for myself, to relax and workout! In one word, I have became totally ADDICTED!

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