Gemma Folkard is the visionary founder of Shape Pilates app, a groundbreaking platform dedicated to making fitness accessible and enjoyable for all. As a certified Pilates and fitness instructor, Gemma combines her passion for movement with her expertise to empower individuals on their wellness journeys. With a focus on holistic health and strength training, she strives to inspire her community to embrace a healthier lifestyle through engaging workouts and mindful practices. Gemma’s innovative approach not only enhances physical strength but also nurtures mental well-being, making her a leading figure in the fitness industry.
Why do you move?
There are so many reasons why I move and these have changed over the years. Right now I’m all about maintaining consistent practice and longevity. Movement not only nourishes my body but also keeps my mind sharp and my nervous system regulated. It’s the thing I come back to whether I’m bursting with energy, depleted, happy or sad. When I spend time either by myself on the mat, or in a real-life collective, it feels like everything gets reset.
What are some of your earliest recollections of physical activity as a child?
For me, ballet came first, having my first lesson at age 2. I continued with this and other practices like Jazz and Modern (what they were called in the 90’s!) until I was about 12. I loved it, but also had a lack of confidence. I always felt quite shy as a kid and didn’t love being the centre of attention. I’m currently thinking about how I can get back into any dance, I think it would be such a fun hobby to revisit.
In school I got into hockey, netball, and basketball, and was always a 100m sprinter in athletics – I hated any long distance, and still dislike running! So many of our childhood instincts and preferences still exist in us as we age, and can really help to form good physical habits as adults. It’s really helpful to look back!
How did Shape Pilates begin?
As with many online platforms, the online version of Shape (then called Pilates Barne) came out of COVID-19. I had been teaching classes and private clients in London, firstly in combination with my job in advertising, then once I had my 2nd child, I decided to go full time with it to spend more time with the kids. Online Pilates wasn’t really a thing before the pandemic, it was almost frowned upon, so when Covid hit, teachers had to pivot and work out how they were going to make a living without in-person classes.
I started by offering free online classes in the first lockdown. I asked people to donate what they could to a Just Giving page I set up for the NHS. I ended up teaching hundreds of people and raising more than I expected, so it was a success, for both myself and the NHS. I had a new client base, and my social media following was growing, so it was only natural to set up a website and try to create a business from the momentum. I asked a friend to knock up a logo but otherwise, I did everything myself from filming, website/membership set up and marketing – I asked Google a LOT of questions!
By this point I had had my 3rd child and was determined to continue working for myself so I could manage the school holidays and be there as much as I could.
It is only recently that I’ve actually believed Shape is a valid, profitable business so I’ve invested in a rebrand, professional photos, a solid platform and even a brand-new app. I think when people see fitness businesses online they probably miss out on how much time it takes to build a brand and community plus the financial planning and juggling, especially when you have 3 kids. So much has been going on in the background for over 8 years, to get to this point.
We now have a global community of Shape members and nearly 80k of people on social media.
Finally, I can tangibly see that I have achieved my goal of running a business that I’m passionate about, as well as maintaining a work/life balance. Because as much as Shape is my work, it’s actually entwined in my daily life too.
How has your own fitness journey evolved over the years?
It’s really natural to want to exercise for the aesthetic benefits in our 20s, potentially when we’re looking for a partner, and our priorities are different. This was definitely the case for me. I did mostly spin and running…or trying to, at that point I didn’t remember that I hated it! Cardio was a tool we believed would keep us slim, and that was definitely a priority back then, especially with the cultural inspiration being supermodels, not athletes.
After my first child, I tried a yoga class again – the only other time I had been to yoga was with my mum, who has been practising on and off for over 30 years. I think the stress of being a new parent, the frustration, sleep deprivation and the sense of feeling restricted led me to something to reset my nervous system and free my mind and body. Not only did I feel calm afterwards, I also loved learning something new, and the movement probably reminded me of how much I used to enjoy dancing as a kid.
So from then, I started realising that not every form of exercise was about weight or aesthetics, it was much more powerful than that.
After being introduced to Pilates by a friend, I was hooked, and spontaneously booked in for teacher training. It was definitely a gut reaction, something I believe consistent movement helps us with – that mind-body connection.
Pilates then helped me through 3 pregnancies and beyond, and now it’s continuing to make me stronger than ever. My journey with fitness will continue to evolve, but currently, my keyword is longevity. What movement can I do until I’m 90 and beyond? This, plus a positive mindset that my body is not failing me as I age, it’s improving, if I teach it how.
What do you hope people gain from a Shape Pilates class?
I hope people just get what they need, rather than thinking about what they ‘should’ get out of class. Sometimes you don’t know that you needed that extra minute of stillness, that particular backstretch, or the realisation that you can hold a plank longer than you thought, or lift a heavier weight.
Shape’s mantra is to feel grounded yet energised. I would love you to feel increasingly capable, and then take that essence into everyday life.
Nutrition plays an important supporting role for movement… how do you utilise food to fuel you throughout your long days?
I have a love of food and cooking. For me, it’s another creative output, plus I have the luxury of doing this for a living, so even though I enjoy it, I understand that for some it’s more of a chore. This is why I added a free ‘Kitchen’ resource to the platform, to share my go-to simple, healthy meals.
I’m not a routine lover, so I very much eat on intuition, how I feel, or what I’m doing that day. My rule is that for 80% of my meals, I make a big effort to be as healthy as possible, meaning the rest of the time I can pretty much eat what I want – within reason – stuff like takeaways just don’t hit the same as they used to, and I believe food hangovers are a thing!
For me, every meal is a little bit special, so if I can, I take my time to prepare something nourishing, even if it’s just me eating! It’s important to see your body as a priority – parents often put all their effort into their kids’ diet and then forget how important they are in the family.
I’m into fasting at the moment, so a typical day would start with water, electrolytes and creatine, then black coffee. For lunch I make sure I have a decent amount of protein in the form of fish, beans, tofu or grains (I’m a pescatarian), plus some fermented foods, carbs such as sweet potato, cheese like feta, nuts and loads of leaves – I’m salad lover!
I might have a shake in the afternoon depending on how many classes I’m teaching. We try to have a family meal each night, fish and steamed veg, or black bean tacos, and then I normally end the evening with yoghurt, berries, and nut butter.
With Autumn approaching, are there any recipes you’ll be bringing back into the kitchen as the cooler weather descends?
In the colder months, I’m all about comfort food, but I make sure it’s not too heavy or stodgy. We normally cook curries, lentil lasagne or one-pot fish dishes, and I’ll batch cook veggie soups for lunch. One of my favourites is a green soup full of dark green leafy veg, stock and beans, served with feta, lemon, baked pumpkin seeds and sometimes even some pan-fried Brussel sprouts.
You feature a lot of weighted workouts designed to help build lean muscle mass. For a beginner who wants to introduce weighted workouts into their routine, what pieces of at-home equipment would you suggest as a good starting point?
Weights have really levelled things up for me. We know it’s important to counteract muscle deterioration and maintain healthy bone mass as we age, but it can also be extremely fun and empowering. I like to integrate weights in a creative way, staying true to the Pilates principles of flow, precision and control. For me this feeds my brain as well as my body, and rather than obliterating my energy levels, it allows me to work out every day. This is way more beneficial than that gym workout once a week that leaves you unable to walk.
For beginners, it makes sense (financially and practically) to get a set of 3 different sized weights. Starting at a 1-2kg weight and only using heavier for specific workouts. Remember you can also hold 2 weights in one hand when you feel like it levelling up during a session.
Reformer and mat aside, do you enjoy any other forms of movement in your routine?
Walking! Have I mentioned that I dislike running?! I’ve finally come to terms with the fact that running will never be part of my routine, as much as I like the idea of it (freedom!). Myself and my partner usually both do the school run and then continue our walk for a few miles, trying to take as many uphill routes as possible. We do this throughout every season, and it means that by the time we get home, we’ve hit a little movement goal before our morning coffee.
I also still have a love of Yoga and try to squeeze in a practice each month, plus I’ve recently been introduced to the term ‘skill-based’ workouts, where your movement is designed to lead up to learning a new skill. Everyone tends to stay more consistent with a goal, whether that’s a marathon or Hyrox. My current goal is to do a held handstand. It might take me a year or 2 but at least it has opened me up to new classes, workshops and people along the way.
What are the fitness/workout essentials you can’t be without?
Seamless leggings without pockets (I know controversial!) – when I practice I don’t like to feel any lumps or bumps in the leggings or shorts I wear. My Ninja Kitchen for smoothies, soups and even healthy cakes. My Pilates ball for added heat and alignment. The Shape Pilates app – the best travel companion!
