With over 170K Instagram followers and a client list that boasts celebrities and high-profile influencers, Bryony Deery (@bryonydeery) is easily one of social media’s most sought-after Pilates instructors. Having first discovered the discipline aged 17, the fitness guru has been harnessing the mental and physical benefits of the method long before it became a viral trend on TikTok.

Spurred on by her own health transformation, she was motivated to launch the best-selling fitness app Pilates by Bryony during lockdown, and has since built a fitness empire that includes a podcast and a matcha brand.

In the first instalment of our new content series, we hear how the London-based instructor finds motivation throughout the darker winter months, her go-to wind-down essentials and how Form protein supports her fitness goals.

How did you first discover Pilates, and what led you to the discipline?

I came to Pilates in quite an unusual way, after experiencing a car accident when I was 17. I had multiple injuries and was in and out of doctors’ offices, relying on strong painkillers to help me stay mobile. Eventually, one of my consultants introduced me to the classical version of Pilates as a form of rehabilitation.

Back then, Pilates wasn’t as trendy as it is now, and in West Sussex, where I lived, most people practising the method were probably 100 years old. After the accident, it completely rebuilt my body, especially my core which I’ve come to realise is the foundation of all movement.

While I didn’t realise the power of consistent practice at 17 or 18, I kept finding my way back to Pilates whenever I experienced injuries or challenges. It wasn’t until I got older that I truly understood the benefits of building a routine, and now it’s a huge part of my life.

What are the main benefits people can experience from Pilates?

The benefits really are endless. Physically, you get a stronger core and better posture, but you’re also strengthening your body for everyday movement, whether you’re a mum that’s picking up your kids or you’re weightlifting in the gym.

Being on the mat teaches you to be mindful of your form too, which is why it’s so great for longevity. There’s a quote from Joseph Pilates, the founder of the method: “You’re only as young as your spine is flexible,” and I truly believe in that philosophy.

In today’s hectic world, people are realising that not every workout needs to be high intensity. In fact, too much cardio or high-impact training can lead to burnout – especially if your cortisol levels are already high from a stressful job or lifestyle.

Pilates offers a way to strengthen and lengthen the body without pushing it into overdrive. You can still challenge yourself, but in a way that heals and supports your body.

What does a typical day in fitness look like for you?

I work out six days a week, and I usually take one rest day. A typical day starts with a walk – whether I’m in Green Park, St James Park or Hyde Park, or exploring a new city if I’m travelling. I aim for 10,000 steps a day, but I don’t stress if I hit around 7,000 on busier days.

In terms of workouts, I’ve recently added strength training to my routine. I do two strength sessions a week (one upper body, one lower body) and four Pilates sessions.

Pilates is mostly done through my app, and while it’s weird sometimes to do my own workouts, it’s a great accountability tool. Overall, I love having the balance of a bit of everything.

How do you stay motivated on days when you’re lacking energy?

Like most people, I’m not naturally motivated each and every day, so I rely on discipline to stay consistent. Even on days when I don’t feel like it, I remind myself that I’ll feel better after I get moving.

I’m a big fan of personal development books for inspiration. Two of my go-to reads are ‘No Excuses’ by Alison Colwell and Eat ‘That Frog’ by Brian Tracy. Both are about tackling challenges head-on, focusing on discipline and mindset. I’ve adopted the idea of knocking out the hardest tasks first, which really helps on those sluggish days – especially when it comes to getting my workout in early.

Plus, writing things down helps too. I set intentions in the morning for how I want to feel by the end of the day, and that keeps me on track.

What’s your go-to rest day ritual?

I love infrared saunas, cryotherapy and cold plunges, plus I also take long Epsom salt baths if I’m particularly feeling my workout the next day. I’m partial to doing the ‘legs-up-the-wall’ pose to reduce inflammation in the lower body too, especially if I’ve had a busy day on my feet.

I like to think of rest days as a time to pamper myself with recovery treatments or just slowing down. It’s important to remind yourself that rest is a must for seeing the progress you want from Pilates.

How do you incorporate Form’s protein into your daily routine?

I have Form’s protein twice a day. It’s become a bit of a daily staple. Every morning, I make the same shake with frozen banana, water, ice, Form’s Performance Chocolate Hazelnut Protein and a big spoonful of peanut butter. It’s such a delicious combo that I look forward to first-thing.

After my workout, I mix a spoonful of Form’s vanilla protein into Greek yoghurt or kefir and have that with berries as my post-workout snack. It’s a simple way to incorporate protein without having to make another shake, and it makes the yoghurt a little sweeter and more indulgent.

Do you have a specific meditation or mindfulness habit you follow?

Whether it’s a quick meditation or a sound bath on my app, I always like to squeeze in some mindfulness in the mornings – it really helps to ground me before the day gets crazy.

In the evening, I often take a relaxing sleep sound bath, especially when I’m dealing with jet lag. The trick with all these mindfulness practices is consistency. You can’t expect results from just one meditation session. But if you stick with it for a month, you’ll start to notice the benefits.

What wellness trends are you loving right now?

I’m obsessed with using the Skinny Confidential’s ice roller – it’s got two cooling sides and is amazing for de-puffing my face in the mornings. I pair it with the FaceGym Gua Sha for a quick facial massage at home. It’s become such a ritual for me, and honestly, I can’t imagine my skincare routine without them now.

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InForm readers can enjoy an exclusive 30-day free trial of Pilates by Bryony, which offers access to an extensive on-demand library of over 400 Pilates workouts, monthly challenges, breathwork and meditation sessions. To claim this offer, visit pilatesbybryony.com and use the code: PBBFORM when signing up for a monthly subscription.