Katie Prior

Owner & Instructor

Katie spent 24 years in Sales positions sitting at a desk. She has always been an avid fitness goer- spending many hours logged at the gym doing kickboxing, strength training, Zumba, cycle classes and yoga. Pilates came to her at a time when she was dealing with chronic back pain and a general tightness and inflexibility of her body. This pain was directly related to her posture from being a desk worker.

Even with all the exercise, massage and physical therapy she was doing, something wasn’t working. After discovering Pilates and committing herself to 3 sessions a week, she was rewarded with a new way to feel good in her body and to be pain free. This personal experience opened her eyes to the sincere benefits of Pilates. It became her desire to help other people feel as good as she feels. Katie decided to go through the Balanced Body comprehensive Pilates Instructor certification program. In Jan 2016 she got up the nerve to quit her full time job to open a home studio. In Aug 2016 she opened the retail studio and hired more instructors to help her share Pilates with Sacramento!

As a mother of two wild, full of energy boys, she understands how important a strong and healthy body is to your happiness and ability to succeed in all aspects of your life. And on top of all the benefits of Pilates, it’s FUN! The part she likes most about it is that it doesn’t feel like a typical boring, same thing every time, drag yourself to get it over with work out.

Classes with Katie are never the same routine and she will always make sure you leave feeling stronger, calmer and more connected to your body than when you walked in. So come “get heartcore” and see why Pilates done in a fun and friendly studio where we don’t take ourselves too seriously will become a sweet addiction you can’t get enough of.

Lyndsie Ross


Lyndsie spent years working out, and really, working against her own body’s nature. Once she found Pilates, it just clicked and she knew this was what her body actually needed after years of the war she had raged upon her joints and muscles with other forms of exercise.

While immersing herself in Pilates through her first few years at Balanced Body as a designer, it really began to transform the way she sat, stood and moved, and helped her find comfort in her own form that she hadn’t really had before. Fast forward 3 years, she decided to take an instructor training course to better understand how the manuals she was designing were being used. From her first time teaching another student in the course it was obvious that teaching came naturally to her, and was the next step in her Pilates journey.

Lyndsie teaches because she wants to bring this modality to more people like herself. Identifying as queer she feels she understands the struggle to love yourself and your body. She wants other people to know that you don’t have to have a certain type of body to do Pilates. She brings the knowledge and experience of what it’s like to use this modality while living in a bigger body, and how it can truly make anyone’s life better. She approaches teaching in a functional sense, using movement to improve her clients’ daily lives.

A perky goth kid at heart, Lyndsie shares Katie’s affinity for a mostly black wardrobe and body mods that are ever expanding. With 4 dogs at home and an overly full social life you’ll find Lyndsie zoned out to her favorite Netflix shows on the couch with her pups on her days off, playing really complicated board games or meal prepping a mountain of gluten free foods.

Emily Rose


Emily knows bodies. For almost 20 years she has been working as a certified massage therapist, massage clinic supervisor and curriculum creator both here locally and in the Bay Area. She is also a devoted runner and can be found pounding the pavement most mornings in Fair Oaks. Her career and personal passion is alleviating chronic pain, anxiety and reducing stress in her clients through her knowledge of massage techniques, anatomy, reflexology and body mechanics.

She became interested in pursuing a path to becoming a Pilates instructor 3 years ago. Since Pilates focuses so much on the alignment and muscular dynamics of a body, it has an amazing synergy to her already vast knowledge of how the body works. Emily is Balanced Body certified and even with this goal attained, it has just intensified her desire to help others through movement.

Emily comes to Pilates Heartcore as a sweet addition to our already fantastic and diverse group of trainers. Her calm demeanor and soft voice give her classes a very relaxing feeling. But don’t be fooled by her mellow ways- Emily knows how to deliver a kick-butt and challenging class! She may look and sound nice but one class with her and you’ll know she’s here to deliver results.

Heather Michele Williams


Heather Michele Williams is a Comprehensive Pilates Instructor certified with Body, Arts, and Science International (BASI). She discovered the magic of Pilates through the recovery of a failed spinal fusion surgery and decided to turn this passion into a career of learning and sharing it with others.

Sparked by this passion, in 2011 Heather quit her desk job and downsized to a backpack to travel the world and learn. She has traveled to 22 countries, and lived in 3 different countries in South America and Asia. She studied energy work in Thailand and Indonesia and also became a Certified Yoga Instructor at Yoga Vidya Gurukul in India. She is a perpetual student of all things movement and mindfulness and has trained in a form of muscle and fascia release exercise method called Hanna Somatics, that she incorporates into her classes.

She is currently training with the creators of Primal Movement Works to become certified in Primal Pilates which is a fun, functional movement practice that she likes to describe as caveman Pilates mixed with child-like play, to create a fun and challenging workout. A kid at heart, Heather views Pilates and functional movement as a structured Playtime, and views the Pilates equipment as a big playground where we take a “recess from everyday tasks” and dial into our bodies, creating a safe space to learn and “Play Pilates” together with all the fun toys and props.

By piecing together various modalities, movement disciplines and meditation principles along with her in-depth study and obsession with Anatomy and Physiology, she has discovered a gentle, zero impact way to activate specific muscles while releasing chronically contracted ones. She has personally found relief from her chronic pain and restored freedom of movement thanks to these practices, and over the years has enjoyed sharing her knowledge to help countless people find relief from pain and discover new ways to move and live better in their bodies, and have a blast doing it!

Nicole Kantz


Nicole has a passion for health and wellness and a desire to make everything FUN! Having suffered from knee and back issues most of her adult life, she found it hard to keep to a workout routine that didn’t leave her suffering from immense pain for days afterward. Through trying out various workout regimens, she discovered Pilates and found that her body could move, stretch, build strength and actually feel better after working out. Having grown up a mostly sedentary child, discovering a workout could make you feel good and be something enjoyable was absolutely mind blowing!

After 2 years of practicing Pilates in her own body, she was inspired to leave her career in marketing and embark on a journey toward becoming a certified Pilates Instructor. While completing the Balanced Body training she has immersed herself in the practice and works hard to create whole body workouts that support healthy and functional body movements.

Nicole was briefly an aspiring comedian, so don’t be surprised if you are laughing throughout her class from a silly joke, funny fact or simply her playful spirit. She wants others to know that working out doesn’t have to be a chore and wants her students to always look forward to coming to class.

A self-proclaimed “foodie”, Nicole loves to cook with her husband or try out the newest restaurant in town. She also loves to travel and always looks forward to trying adventurous local cuisine (like that time she ate a termite in Belize!) Nicole has personally experienced the life changing effects of Pilates and hopes to help others live a pain-less life, too!

Marilyn Metzger


Marilyn has always been a Serious Mover. She played rough as a kid and in her 20’s-40’s played softball and tennis. After having her first child, she applied for a job that appealed to her love of physical activity. Her life was changed when fitness visionary, Jack LaLanne, hired her to manage his Fitness Club. There, she was on the cutting edge of women entering into the world of weight lifting and group aerobics. Neighborhood gyms for non-athletes was a new concept! Men and women alternated days and the women wore leotards and did aerobics barefoot on cement floors. It was very hard on the feet, ankles and spine but it did open the minds of people to a fun way to exercise.

Marilyn then took a ‘break’ to raise her family, but eventually returned to fitness and became the Operations Manager at 24 Hour Fitness. There she taught Les Mills Body Pump, aerobic and aqua classes. During all of this she was constantly plagued with back, foot and ankle pain.

In 2016, her life and body was transformed by the work of another fitness guru, Joseph Pilates when she took her first Pilates class. After a few months of regular classes, her sciatic, plantar faciatis and lumbar pain was gone….as were the orthotics she had worn for over 25 years. She quickly became an ambassador for the magical effect that Pilates can have on any body. Her vision is to share her confidence with others who may think it is too late to heal a weak, sore or injured back, regain shoulder mobility, stabilize weak hips or reduce the stiffness of arthritis. Her own experience of returning to movement without pain has brought Marilyn “out of retirement!” She is a testament to the proof that movement done with intention can keep a body young.

Kirza Harbeck


Kirza walked into Pilates Heartcore looking for a way to move her body in a way she genuinely enjoyed.  Up until that moment, exercise was a chore.  She was looking for a way to move that was something she WANTED to do versus something she HAD to do.  Until Pilates, she was pretty certain she would never be one of “those people” that looked forward to exercise.  After a couple of private sessions she was quickly taking classes daily.  Pilates changed the way she felt about exercise and herself.  Not only did she love how Pilates made her body feel but the benefits it had on her mind were even more amazing. She found herself returning to the office after her lunchtime classes feeling refreshed, rejuvenated… happier.

It didn’t take much longer for her to decide to pursue her Pilates certification.  She is going through the Body Harmonics training this year.  Every session and every training she is more and more inspired by the versatility of Pilates and the ability it has to reach people of all body types and fitness levels. Pilates makes Kirza feel strong, graceful, and centered. She is excited to help as many people as she can feel the same way.