The Pilates Hundred

I Am Not My Disease

2017-01-17T10:18:00.000-08:00

I want to take a moment to be raw and vulnerable...

As a fitness professional and especially as a Pilates instructor I thought I had my life together. I was living on my own, driving my "adult" car, in a loving relationship and even had a job with insurance/benefits. I physically had run two full marathons without injury. I felt I had a solid mind/body connection. Well, life has a way of humbling you and throwing you the unexpected to see just how resilient you may or may not be.

It feels like a nightmare to one day wake up in a mental ward and have no idea what day it is or why you are there. Your clothes are gone and you are in a white gown. You are required to stay there a week minimum till they straighten out your medications and feel you are normal enough to have your family take over.

I was diagnosed with the mental health disease of bipolar.

Suddenly I was going to therapy weekly and getting my blood drawn monthly and tossed into a world few can understand; the medical world included.

I have never felt more alone.

There were days the medications made me feel like hell. I had trouble sleeping having to pee several times at night. I felt stiff, sore and tired. I was overly emotional out of nowhere. There was a point where I felt like an old lady instead of a 20 something year old. I wanted to quit. Quit the medication, the therapy, my job, and life.

Why me? I asked myself this more times a day than I can count. There was never a good explanation. This disease was not going to go away. No hypnotherapy, Bach flower remedy, art therapy class or reflexology was going to get this out of me. I had to accept it. I had to move through it. I had to allow this disease to become a part of me.

I became proactive. After a month without working out I decided to take baby steps back to where my fitness level used to be. Pilates allowed me to regain flexibility and build back up strength. Running allowed my brain to function normal again (endorphin high anyone?). And blind faith told me I was going to get back to me. I was going to find the path out of the dense woods.

I am not perfect. Every morning I make a choice to show up to my workouts, my students, and to have an open mind. I strive to be authentically me. I always take a moment each day to remind myself that my true identity is more than my occupation, title, or my disease.

What has this part of my journey taught me? We as teachers need to be reminded to be more accepting and less judging when we interact with our clients and fellow instructors. Sure we look to the body to inform us of weakness or our clients to fill out a sheet noting past injuries/aliments. Yet we are more than just the body. The mind is a powerful part of the self and Joseph Pilates would agree with his quote: “It’s the mind itself which shapes the body.”

Notice how you communicate with others. If you have patience when teaching the Roll Up to someone whom has only practiced it for a month. Take time to relate to your peers whom may be on medications that hinder their physical flexibility or mental focus. Know that the Method is especially for them. Yes, it heals the body of injury, provides better posture and promotes graceful movement. But the mind should not be left out. Help your clients feel empowered to change and grow.

I personally have been able to teach clients Handstands or Long Stretch whom before had such internal fear and felt inadequate. Others have relearned how to use their breath to combat daily stress or even changed their eating habits to make more healthy choices. We must celebrate each improvement and keep a positive attitude as teachers. The internal dialogue of the student will contribute the most to their success in each session.

May we all in the fitness community be better able to approach each other with compassion and use our workouts as tools to help heal the body, mind and spirit.

5 Lessons Completing a Marathon (or 2) Taught Me

2016-11-13T17:36:00.001-08:00

The journey of completing an event with 26.2 miles is not a small accomplishment. I personally have ran more than one marathon and can tell you during the training and especially after the finish line I had personal growth moments that have shaped my life. Below are just 5 of those lessons I learned along the humbling path that is a marathon:

The less you know...sometimes the better! I signed up for my first full marathon of the Detroit Free Press Full thinking it was only the next logical step after completing a few half marathons. Little did I realize what I registered for on that New Year's Eve night (race was in Oct). I was excited when others thought I taking a big leap of faith to undergo what few in their twenties or even fifties set out to do. Call it my quarter life crisis, but 26.2 miles before I was 26 years old sounded like a good challenge. Being young and without kids and a flexible work schedule made me feel confident I could do this. The website had training programs to follow. My dad also signed up which provided me a running buddy for those long run weekends ahead of me.
There is beauty and love all around us if we look hard enough. Driving in a car you can miss this. We are programmed to move quickly through our lives and get to a destination. Running can help you notice nature. It allows you to say "Hi" or join a new group of friends for what would be otherwise a lonely solo long run. During my races I have been able to see the sunrise over the Ambassador bridge and hear cheering crowds both in Canada and the United States. My body has gone just as far as a new mom, dog or blind man. Running forces me to get in touch with my body and breath. In those moments I feel more connected to the world as a whole. More positive, despite having a few hours of miles ahead of me before I am able to rest and eat again.
If you have a "why" you will finish! Working out for me most days is a way to care for my body and personal therapy. So far, I have run two marathons. Both helped me get through grief and allowed me to cross off a bucket list item. Running forced me out of my comfort zone and showed me the inner strength that was always there. If you have a purpose or charity cause for doing a race/event you will finish and find a way to pull through. As comedian Steve Harvey would say, "Make your setback your comeback!". You never know what you can accomplish until you take action to make it happen.
Know you are normal if you have moments of wanting to quit or give up. We all do. During my first full marathon the woman running next to me tried to talk herself into dipping out at the half marathon finish instead of continuing on as her bib said she should. I looked at her and reassured her we were in this for the full and to keep going! Your mind is stronger than your body. Your body will feel aches, pain, blisters, thirsty, tired and hungry. Your mind and spirit are what keep you going (especially after 20 miles). To focus on that next step or break the race down into one mile at a time will help you create little goals when the going gets tough.
Afterwards life feels simpler and you really notice what matters to you. Simply put, you will grow as a person on the inside and out. Despite any injuries or weight loss. What really sticks with you is your accomplishment. Some people will understand what you went through while others (even close friends/family) may wish you would never need to race again. No matter what you do after, remember to listen to your heart and take care of you. That may mean getting a massage, signing up for another race, moving onto another bucket list item, changing careers or even just placing some memento in your home with pride.

So how did my life change after a marathon? Well, honestly now I know the time, effort, dedication, sweat, meal planning, recovery and mental strength needed to get the job done. I don't click those online "Sign Up Now" buttons as soon because I know some years (for me personally) its best to enjoy the half marathons and take some time to work on my running form instead of taking on a big hurdle such as a marathon (especially in my wedding/engagement year). I am there to celebrate others and encourage them as they cross the finish line. And it will always be a wonderful part of my journey in this life I am meant to live and share with the world.

Need more help along your running journey? Read about proper hydration and Pilates exercises to help strengthen your core and leg muscles.

An Attitude of Gratitude: 7 Day Challenge

2016-11-04T13:51:00.001-07:00

"Feeling gratitude and not expressing it is like wrapping a present and not giving it."

-William Arthur Ward

With the season of Thanksgiving upon us I wanted to take a moment to link our minds and bodies together by setting up a Gratitude 7 Day Challenge. All it takes is a few moments each day to really notice a difference and keep a positive spirit during the holidays which can usually seem stressed and overwhelming with commitments. Carve out one week before the end of this year and do these daily exercises to start feeling more love, joy and peace in your life (bonus if you are able to repeat the challenge 2x before New Year!) .

Day 1: Write a thank you note to someone outside your immediate family and send/give it to them.
Day 2: Journal 3 things about yourself you are grateful for and why. Feel free to be creative and do a painting or drawing also that links these character traits you love about yourself into one image.
Day 3: Write a thank you note to someone not in your family and send/give it to them.
Day 4: Journal 3 things about your spouse/parent/friend you are grateful for and why.
Day 5: Write a thank you not to someone whom you routinely go to for service (masseuse, hair stylist, teacher, store clerk, accountant, babysitter, mechanic) and send/give it to them.
Day 6: Journal 3 thing about the world in which we live you are grateful for and why. Feel free to get creative and put together a collage of pictures or even make a mini movie to express your gratitude and post on social media or add as artwork in your home.
Day 7: Write a thank you note to yourself (think putting away in a time capsule to look back on next year or at a big life event ahead) or to your "higher power/God" (can be sent up in a balloon or presented during a religious ceremony).

"Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings."

-William Arthur Ward

Group Reformer Add Ins

2016-10-12T05:50:00.000-07:00

No matter the level or ability of your clients in a group equipment class setting it is always good to sprinkle in some "extras" which add in some functional balance and posture work.

Seated Triceps dips off a box or Reformer bed

Magic Circle Standing Routine (arms/legs)

Seated Side Bends/Twists/Circle Squeezes

Functional Standing Footwork (Squat to Seated)- drive through your heels, can be modified by doing off the reformer bed to standing or use a wall with hands for balance

Standing Arm Weight Series (or without weight if injured)
or more of a Barre version of Arm Weight Series

Standing Single-Leg Stretch (one legged balance/knee hug ins)

Shoulder Opener swings to help poor computer posture from Jay Grimes video

Break It Down: Double Straight Leg Lower Lift (Part 4 of Series of 5)

2016-10-01T05:33:00.000-07:00

Purpose- teaches how to work in opposition, strengthens core,

Preps- 100s, Double Leg Stretch, Feet in straps, Double knee folds, Leg Springs (Frogs, Lower/Lifts),Corkscrew

Form- hollow out abs, hold by knee or ankle of single leg, scissor legs in air, pull into midline throughout, tips of shoulder blades on the mat

*May not be appropriate for those with low back or neck issues. See modifications below.

Modifications- hands support head or keep head down, less lower for more support, hands under bottom for more low back support, cross at ankles or soft bend in knees

How to Advance- Magic circle/ball/band in hands or feet, weights in hands, perform on Reformer with hands holding straps

Challenges- connect right from Scissors without lowering head, add in more reps

Health Advice: What do my food cravings mean?

2016-09-27T05:31:00.003-07:00

Q: I will admit, I get food cravings. Sometimes they are after work with wanting a salty treat like chips/pretzels. Other times they are probably more hormonal based when wanting a chocolate dessert. What do my cravings mean and how can I cope?

A: Great question! Many people struggle with food craving like you have expressed. The three common ones would be for salt, sugar and carbs. Usually eating more protein and fats in our diet will help correct this imbalance.

However, it's not always easy to recognize when we are hungry compared to having a food craving. Sometimes our body is actually thirsty and we confuse this for hunger too.

Below is a helpful food chart that provides some solutions to alternative food choices when craving hit:

Most of the time there is an emotional connection to the foods we crave. Remember back in the day being a kid and the times you got ice cream as a treat from your parents? Or that first time you had coffee and felt your day was more successful? Yes, food is powerful. It sends chemicals to your brain and has a rewards system already built in. No wonder we want certain foods on a regular basis.

Here are some common emotional themes I notice in clients:

Baked sweets/chocolate/ice cream (joy/love)

Read a good book, take a walk on your lunch hour, go for a weekly massage or plan a date night (even if its just with yourself). This is a great time to break out your bucket list and get back to hobbies you used to love such as knitting, painting or sports. Even volunteering or donating a box of belongings to those in need can be beneficial to help spread the love.

Caffeine (needing more rest/meditation)

What to be more mentally sharp? Go to a yin yoga class, book a massage or even just get into a better sleep habit. Allow your brain to shut off with some hypnosis or meditation. Break out a coloring book or take a relaxing bath. Anything to soothe your mind and ease back into your busy life works well.

Spicy (action/adventure)

Try something new like a trampoline class, archery, or hot air balloon ride. Plan a vacation or road trip. Get out there and enjoy the world even if its just having some frog legs or sea urchin at a restaurant down the street.

Crunchy/Salty (attention/repressed anger)

Try writing out your emotions in a journal, going for a run (anything highly physical), or go out for some karaoke. Anything that can help you express yourself better or put you in the spotlight.

Carbs/Starch (comfort/companionship)

Call up a friend, join a support group, or talk to a therapist. Pop in your favorite movie, take the dog for a walk, and plan an impromptu dinner party. Do what makes you feel connected to the world and other humans.

Humans are like Trees

2015-08-20T16:31:00.001-07:00

There is no perfect body.

There never will be.

Yet we as a society and even as teachers strive for perfection. The photos of Joseph Pilates spine to match that of our clients in less than a year when in reality for some it may take a lifetime. Perhaps a better idea would be to not judge and just acknowledge some circumstances (especially as teachers) are out of our control.

The athlete may get injured. People need to go away on vacation and may miss workouts. Sometimes what appears to be setbacks however is just forward progress in disguise. When in doubt the breath and the engagement of the core (our basic Pilates principles) are the foundation for all of good movement patterns.

For me personally, I find it more rewarding to teach a client with an injury or imperfection. I can see the progress more clearly. I can see the soul open up. I can see the changes unfold. The confidence build with the improved posture. Over time they realize they want to eat better and do more self care. They become a more happy complete person. That to me is where the reward lies.

May we all learn to be patient with the practice and enjoy each day as another opportunity to uncover a new layer. No matter if that is a layer in the system of Pilates or in ourselves.

Unlock Your Client's Potential

2015-07-18T16:09:00.000-07:00

Sometimes we are our own problems and we hold the key to our own solutions.

There came a point, as it does for everyone at least once in their life where I was burnt out. I was teaching so many hours in a studio/gym environment that I personally could no longer stand staying an extra hour to get in my own workout. I'm sure many a teacher has been warned, especially when going through teacher training..."You love your Pilates practice now? You're excited about getting in hours of personal workouts to learn the equipment and master your craft? Just you wait...there will come a day where you will teach the method more and are barely able to get in your personal practice." I know I was warned this early on and didn't believe it for a second. I told myself I am disciplined. I will always practice what I preach. Yet that day still came.

In a way I felt I lost faith in the Method. I needed to clear my head from all the years of classical vs. traditional teaching debates. The years of working in so many different places that I lost track of why I took up Pilates in the first place. How it made me feel internally strong and beautiful. It allowed me to be an acrobat, boxer, swimmer, gymnast, equestrian, yogi and dancer. Pilates took me to a different world where there were less restrictions on my body and I was able to defy gravity if only be it in the 100 for a matter of 60 seconds worth.

How did I unstuck myself and get back in the studio on my own terms? Basically I had to unearth the joy I had experienced in my first few sessions. Doing that I had to find a mentor. That mentor oddly came from an Ashtanga Yoga class and she had no idea until months later how her cues and explanation of yoga allowed me to once again return to the studio and begin again with Footwork.

Part of me had to find my mind and set it right again for my body to be able to accept the connection again. I had to feel my breath in new ways. I had to hold a Boat pose to realize how much it resembled a Teaser. I had to do a full Handstand to recognize how Joseph Pilates was intelligent enough to use the Ladder Barrel to provide assistance to the average "Joe".

I was again allowed to move in a way that provided the body balance. The dance of yin and yang. The twists and side bends. The full Sun Salutation to rinse the body. I was told to root down, yet find a way to soften in each pose. I felt comfort in the knowledge I was only one pose away from meditation or Child's pose. Once there all I had to do was breathe until I was able to begin again.

Suddenly Footwork had layers. It wasn't a silly, quick warm up to get to the juicy parts of Pilates. Footwork became that time where I was able to check in with my clients bodies and notice all those subtle hints. To remind them to breathe and why we breathe. We cleanse and detox the body with proper breath. We purify the blood through the breath. We get every vessel and nerve woken up prior to doing the 100 so we see more success later in the practice.

During my group classes I began to educate more and bring back my love of the Method to my students. I could get all nerdy with some anatomy terms, have them close their eyes to feel the proper way to hold their pelvis steady while under tension and check in to their mind/body connections. I also began to teach less exercises and focus on the details that make Pilates so valuable. All those little ways we use posture or lessons on how to pick up a box and put it down with proper control.

So why do we move? Movement brings us joy. We dance, run, bike, swim, climb and play sports. We were meant to be in motion and explore the world this way. Pilates isn't for everybody. However, I strongly feel that for everyone there is a point in time where Pilates, if taught correctly, can be the form of movement that will unlock a person from a poor movement pattern. They will uncover a form of mobility they've never before experienced. It will make them stay injury free while they train for a half Ironman or dance competition. It will be the form of workout they use to de-stress from being a full time parent or spouse. It will be the next step from physical therapy into the real world when gravity is not their friend.

My wish for you is there may never come a time when you feel you need to escape from the Pilates world. However, if that day comes know that sometimes it takes another teacher/mentor to help you begin again. All is takes is one single breath and the mental choice to start over. To make yourself a priority. Perhaps that is the whole reason it is called a practice?

Health Advice: When to Go Organic?

2015-07-05T17:49:00.001-07:00

Q: I feel organic fruits and veggies are best to purchase. However I have found it to be a bit pricey and find it hard to manage eating well on a budget. Is there a way to get the most nutrient dense foods without suffering a large grocery store bill?

A: Great question! You will be happy to know my answer is YES! The "Dirty Dozen" and "Clean Fifteen" will be your key to shopping organic and when you can save some extra cash.

Watch out for items such as Apples, Peaches, Strawberries, Grapes, Peppers, Spinach, Cucumbers, Snap peas, Tomatoes, and Potatoes. These are part of the Dirty Dozen list. Their thinner skins do not protect well against pesticides. Make sure to clean them very well before consumption. Best to purchase these foods when they are in season and organic as much as possible. To have access to things like strawberries or snap peas year round you can always freeze them to later add into a smoothie or stir fry dish when desired.

Produce such as Avocados, Bananas, Cantaloupe, Kiwi, Onions, Pineapple or Mango are part of the Clean 15 list. This means they have a more protective outer layer and are exposed to much less chemicals. These are the items you can save some cash on and shop around for the best deals on. For something like an avocado you can always buy them when green and ripen in a sealed brown paper bag in a day or two. Place clear wrap over the top stem of you bananas to keep them green longer and lock in their freshness by leaving them out on the counter until needed.

I hope this simplifies your shopping needs and helps you save some extra cash in the long run!

Reference: http://www.ewg.org/foodnews/dirty_dozen_list.php

Stability Ball Strength Circuit

2015-06-09T17:48:00.001-07:00

Have increased balance and more core control by using this stability ball workout. This series will challenge your full body and pairs well as a mix up day to the Medicine Ball Workout since there are similar movement patterns involved.

Begin each workout with a proper warm up and cool down such as one with a foam roller (see articles on Stretch It Out, Self Myofascial Release 101 and Restoring Foam Roller Workout).

Perform each circuit for time such as 1 minute each or perform 8-15 reps of each exercise. Pick one of the groups for a quick 15 minute workout, or complete all 3 groups 1-3x each for a full hour session.

Squat with overhead press (holding ball)
Forearm plank on ball, Add in straight leg lifts
Single and Double leg stretch (ball in hands or ankles)
Bridges and Hamstring Curls (shown below)

Kneeling side leg series (lean into ball; shown above)
Legs on ball Planks and Knee unders
Roll Ups and Teasers (ball in hands or ankles)
Seat/heel lifts while lying on belly, Ball squeezes (ball in ankles)

Single Leg lunge with twists (ball in hands)
Push ups and Pike Ups
Scissors and Seated Twists (ball in hands)
High Bridges (feet on ball)

Want to increase your heart rate and add in a challenge? Add in cardio bursts such as mountain climbers with forearms on ball, jumping jacks, high knees, grapevines, burpees, jump rope or sprints.

Medicine Ball Workout

2015-05-04T17:58:00.000-07:00

Looking to slim down in a quick circuit? Than this medicine ball inspired workout is sure to get you ready for summer!

Depending on your level of fitness a 6lb ball or more will do the trick. If you don't happen to have one of these handy using a prop such as a hand weight or heavy book can do the trick. This circuit can be done for time intervals of about 30 seconds -1 minute each or about 8-10 reps of each exercise.

Feeling ambitious? Repeat each series 2-3x for a half hour to full hour workout. Enjoy!

Squat with overhead press at the top, Wide Pile with pulses
Rolling pass push-ups, Oblique Knee twisters
Open leg crunches, Bicycle
Bridges (hold ball in hands), Hold with knee taps

Lunges (Split squats), Hold the lunge and torso twist to the front knee
Triceps push-ups (hands on ball), Single straight leg lifts
Roll Ups, Teasers
Single leg bridges (hold ball in hands), Straight leg lower/lifts

Roman single leg Deadlifts, Lateral leg lifts with pulses
Push-ups (feet on ball), Toe taps to sides
Sit ups with ball toss (slam against wall/toss to partner), Seated torso twists
Bridges (feet on ball), Hold and pulse at the seat

Want to increase your heart rate and add in some more creative options? Add in cardio bursts such as mountain climbers, jumping jacks, burpees, sprints, or lateral step overs on a Bosu.

Bosu Cardio Circuit

2015-02-10T12:37:00.003-08:00

Work your core deeper with an unstable surface such as the Bosu. Below is a Bosu workout with cardio intervals* (1-2 minutes each) tucked in for an extra challenge. To make things interesting build in 2-3 circuits depending on strength and workout time available (10-15 minutes for one circuit).

Single Leg Squat (one foot on Bosu, arms can swing forward)
Squat on top of Bosu

Add a hop/jump for extra challenge and more cardio

*Lateral Step Overs
Walking Planks (on round part like picture to side)
Push Up w/alternating Leg Lifts (flat side)

On knees to modify

*Mountain Climbers (flipped over like picture above)
Crunch to Standing/Get Ups

Crunches only to modify

Side Planks (elbow/hand on round)

Hip dips for challenge or top leg lifts into a Superstar hold

*Burpee (see picture below)

To learn the Bosu basics click here.

Restoring Foam Roller Workout

2015-02-06T11:51:00.000-08:00

The foam roller can be used to help restore balance to the body. Most days we feel tightness in our shoulders, hips and low back. The foam roll helps get the whole body moving while you decompress your spine. It's one of my favorite ways to warm up prior to a workout or use right before bedtime. Below is a workout designed to stretch out all your kinks while working your core as an added bonus (10-15 minutes):

Lying on the Roll (whole spine on)

Body Sways
Puppet Arms/Scissors/Circles
Curl Ups/Angel Arms/100s
Single/Double Toe Taps
Single/Double Leg Stretch
Frogs/Heel Beats
Dying Bug/Oblique Curl Ups
Arm Hang in a Letter T stretch
Field Goal Arms w/overhead Reach to Y shape
Bridges

Hips Elevated (w/Roll underneath)

Passive Hip Stretch
Frogs/Circles
Scissors/Beats
Bicycle/Helicopter
Shoulder Bridge

4 Point Kneeling

Cat/Cow
Balance Stick/Plank
Thread the Needle

Seated Mermaids/Side Bends
MELT Method on the Neck

See video here

Learn why do we use the foam roll here. For more advanced roller exercises click here.

Finding your Balance

2015-02-02T15:07:00.000-08:00

Burnout. It happens. No matter if its during the holiday season, the start of a new job/workout program or just plain old going too long without taking an actual vacation (you know, one where you don't answer your email or phone). Burnout...sucks. You feel like you are loosing control. Probably because you are.

There have been a few times in my life, even this past year switching jobs when I almost hit a wall. For me personally it comes as a time when I loose track of when I last slept/ate. The days blend together.

I was training for a marathon in September (my second) which made everyday an early morning one where I put in all those long runs. I had also switched jobs. We had just opened a brand new fitness club and a typical workday I'd be up at 4:30am and not get back home till 4pm. There were days when my cat rebelled by leaving me a "present" in retaliation, but I keep going since these were the demands of my career. When it really hit me though was the moment I looked at the time clock and saw how many hours I'd worked in the past two weeks. Let's just say it was more than two digits worth.

I forgot what it was like to have real fun and to let go of my job. My brain was constantly in "work mode". My life consisted of work, running and trying to keep my head on straight. I forgot to put some of that energy into other places like my personal relationships, painting my nails or picking a new recipe to try for dinner. Don't get me wrong, I love my career and I love to run but too much of a good thing leaves no time for anything else. My perfectionist self had booked up all my hours to be productive. A typical day off looked like this:

Saturday
6am- wake up/eat snack, get ready for my run
7am- long run of 10+ miles depending on the day
10:45am- done w/run, snack and change clothes
11:15am- attend hour yoga class
12:30pm- grocery shop
2pm- eat dinner, prep my food for the work week
5pm- check emails while watching TV
6pm- shower, do laundry
9pm- bedtime

Before noon I'd accomplished more than the average person. It felt exhilarating. Yet somehow I'd forgotten that with taking time to relax and reflect we are better able to give of ourselves (especially being in the service industry) which makes us more productive in the long run.

First I went to stock up on my supplements, aromatherapy soaps, and lots of pet supplies to let my cat know he hadn't been neglected. Than I created a new routine:

Each morning I started my day with some deep breathing and took a moment to be positive about the day ahead
I made it a point to sit down to eat each meal mindfully and actually schedule in a lunch break
When I left work I mentally gave myself permission to not respond to email or my phone unless it was an emergency
I planned out some fun me time like my monthly massage, lunch with a friend and bowling with my parents

My client would understand I was busy. There was no reason to overbook myself anymore. Clearly that wasn't working out well. My new plan helped create more balance to my busy days and let my mind take a break.

I have come to realize there is a reason why people enjoy sleeping in on the weekend. It isn't because they are lazy. It's actually really nice not to wake up to an alarm clock everyday. When you do wake up you know your body got all the rest it required. There is also something peaceful about not checking your phone or email every chance possible. It makes me less stressed or anxious. They invented an answering machine and an email automated response for a reason. I am now allowed to be me outside of work hours again.

So this year I encourage you to create big goals and change the world in a way you are passionate about. However, make sure to not loose sight of what is really important. Savor the simple moments and take all your vacation days because you deserve it!

Concise Cues

2014-04-30T13:39:00.000-07:00

The words we say as a teacher move the class. A good teacher says very little and is cautious with word choice no matter if its a group or private class. In a few words an instructor has to provide action, explain what body part is moving (or not) and give a direction. Most people are visual learners so to be able to process words into movement can be a challenge. We all interpret phrases different ways.

A basic way to cue Footwork would be:
"Lengthen the spine away...bend the knees to return"
"Press the knees out...pull the heels toward your seat"

It's also important to make sure the cues you use are more gender neutral. They should express common images to show us how Pilates relates back to our daily life activities.

100s: "Stand in the air"
Overhead: "Stand on the ceiling"
Coordination: "As a gymnast pressing into the rings (handles)"
"Puncture the mat with your elbows"

Rowing 4: "Park your hands next to your hips"
"Slide off you pants"

Lifting or Shaving: "Imagine you have 400lb dumbbells to press"
"Raise the roof/Resist the ceiling from caving in"

Mermaid/Side Bend: "Scrape your fingers against the ceiling"
Short Box/Spine Stretch: "Inflate your spine"
Heels Beats/Leg Springs: "Clap your heels for a job well done"

Get creative with imagery cues or jazz up your normal class lingo by avoiding common phrases such as "pull your navel to your spine".

Magic Circle Challenge Workout

2014-04-03T20:17:00.000-07:00

Take your Mat class to the next level by adding in a magic circle challenge. Your clients will be encouraged to work their powerhouse throughout the session and best of all this will help improve tricky exercises such as the Teaser. This routine with fancy transitions will test stability and provide a fun change to the original series. Below is the 10-20 minute workout:

100s (in ankles)

Double Knee Folds
Curl Ups
Add in leg extensions w/squeezes
100s (leg lower lifts or squeezes for advanced)

Bridge (above knees)

Lifts
Hinge and squeezes

Challenge- on tip toes

Ab Series (in hands or ankles)

Single/Double Leg Stretch
Scissors
Hip Lifts or Roll Overs
Double Leg Lower/Lifts
Obliques- Twists, Corkscrew, Tick tock

Roll Up (in hands)

Challenge- arms stay by ears

Single Leg Roll Up (one foot in pad, hands hold opp. one)
Rolling (hands hold one pad, feet in other)

Challenge- straight leg version

Fold Up Teaser (in hands)

Modified- Single leg or bent knee fold up

Open Leg Rocker (in ankles)

Modified- bend knees

Can Can (in ankles, hands or forearms on mat)

Variations- Hip circles, bend/press, leg lower/lifts

Side Leg Series (in ankles)

Variations- top leg press down/lift ups, both legs lift, upper body lift/reach

There are many other ways to use the magic circles. Learn more by clicking here.

Health Advice: Race Day Fuel

2014-03-25T18:22:00.000-07:00

Q: I am training for a marathon this year. Food before, during, and after is important to my success and recovery. What meal ideas do you recommend?

A: There are lots of energy bars and sports drinks and supplements out there for endurance athletes. This can make it hard to choose which is best for you. When you think of race food you probably think spaghetti dinners but there are better choices.

If you are looking for a pre or post workout meal idea I would suggest oatmeal as a big staple food. Add in some cinnamon, cherries, walnuts or bananas and its even better. Oatmeal provides fiber, carbs, protein and has a low glycemic index (has a sustained release of energy into the bloodstream). Cinnamon works as an anti-inflammatory and helps to lower blood pressure. Cherries are also an anti-inflammatory and high in antioxidants. Walnuts have good Omega-6 fatty acids, fiber and are great for bone health (also good as a snack). Bananas have lots of potassium to help replenish electrolytes and help regulate digestion (these are commonly found at the end of races for a reason).

A great lunch or dinner idea would be to have a kale salad with wild salmon and sweet potatoes. We've all heard Dr. Oz rave about kale and its good fiber and antioxidant levels. It's true. You can add some into a salad mixed some spinach (extra iron), sunflower seeds and dried cherries for an extra nutrition kick. Sweet potatoes provide a high vitamin and mineral content (including potassium, iron, manganese and copper). Lastly, wild salmon (not farmed) is one of the most nutrient dense proteins. It's great for cardiovascular protection and full of essential Omega-3 fatty acids.

Stick to good nutrition and you will have a very successful race day!

Grueling Foam Roller Workout

2014-03-14T15:34:00.000-07:00

It's good to mix up a class format and use an unstable surface for a challenge. The foam roller is a versatile tool that can mix up any fitness or Pilates session. Below is my favorite format for an intermediate/advanced student (10-15mins):

Bridges (roll under feet)

Hip roll/lifts
Oblique hip lowers
Hinge at hips
Marching w/bent knees
Single Leg Versions- Leg lower/lifts, Hip roll/lifts, Leg circles

Leg Pull Back (roll under calves)

Hip lifts/holds
Leg lifts (same side or alternate)

Forearm Planks (roll under forearms)

Balance Sticks/Cat and Cow
Modified/full planks
Leg lifts
Scapula slides

Extension/Swan (on belly, roll under wrists)

Shrugs/Swans
Heel beats
Swimming (prep or alternate arm/leg lifts than full version)
Child's pose (stretch)

Push Ups (roll under quads or shins)

Push Ups
Knee Under/Pike ups
Alternate (push up and knee under)
Mountain Climbers

Side Planks (roll under shin, propped on elbow)

Hip Dips
Rainbow top arm/Thread the needle
Leg lifts/hold in Star shape

Palm Pass/Push Ups (roll under one hand)

Holds in modified or full planks
Pass
Push Ups
Both together (push up than pass it)

The foam roller can also be used for personal massage and stretching. Learn more by clicking here.

Health Advice: Pantry Must-Haves

2013-12-28T13:48:00.000-08:00

Q: Grocery shopping can be overwhelming. It's hard to choose what to cook each week and than what to do to spice up all the leftovers. I want to ensure I have basic staple foods on hand to provide variety for our weekday meals. Any suggestions?

A: Cooking can be a fun experience and also stressful. We eat with our eyes so ensuring you have some basic staple foods in your pantry will help to spice up leftover chicken from Sunday's meal. Here are some ways to eat healthy in a pinch:

Quinoa: Is a gluten-free, cholesterol-free whole grain and complete protein (seed). It takes about 10-15 minutes to cook and tastes great on its own or an added punch to any meal. Also vegetarian/vegan friendly.

Add it on salads, sandwiches/wraps, side grain for veggies/meats
Spicy Sweet Potato and Quinoa Salad

Avocado: good source of fiber, potassium and vitamins such as C and K. Can buy them firm and wait till they ripen otherwise ensure they are soft to the touch if needing to use same day.

Add it on salads, sandwiches/wraps, burgers, Mexican dishes, guacamole/dips, bean soups, use in place of Mayonnaise
Shrimp and Avocado Salad

Nuts: almonds, cashews, walnuts, pine nuts, pistachios

Great for snacking, add onto salads, sandwiches/wraps, tail mix, add in with cooked veggies or pasta dishes
Asparagus with Sliced Almonds

Dried fruits: such as cranberries, raisins, dates, apricots, plums, figs

Great for snacking on instead of dessert, add onto salads, sandwiches/wraps, tail mix, compotes, add into cottage cheese/yogurt
Dried Fruit Compote

Spices: cinnamon, garlic, curry powder, olive oil, soy sauce, lemon juice, oregano, parsley, nutmeg, cumin, mint, basil, cilantro, onion

Marinades, salad dressings, added flavor, cultural flair to meats, baking breads/muffins

Plan out your weekday meals and don't be afraid to get creative!

Peeling Back the Onion: The Power of a Private

2013-11-23T16:00:00.000-08:00

"I cannot teach anybody anything.

I can only make them think."

-Socrates

Back in the day Joseph Pilates taught just one person at a time. He taught them the exercises they needed for their body. He mentored them. He made custom workouts to allow his clients more success through movement. Some had special needs or injuries. They were given a program design on the equipment to accommodate this and Matwork as their homework.

Sadly at this day in age most people experience Pilates in a group environment. Why pay someone up to 10x the amount for a private compared to a group session? For the exact same reason Joe would teach you one-on-one.

Learning Pilates is a way to discover how your body moves and learn to make it more efficient and balanced. You may think you are doing a movement correctly. You may be able to fudge your way into a Teaser but the real point of Pilates is to learn the best movement pattern for your body to be able to do that Teaser effortlessly. That's where the beauty, grace and flow of the system come from.

Let me prove my point. Right now I want you to get up from your computer or phone and stand up.

Cross one foot over the other and without using you hands descend to the floor with ease. Now come back up the same way you went down.

How did that go? Not easy is it? If you had someone helping and coaching you through that basic movement of survival it would be easier and I argue you would find more success in your movement patterns.

Privates are a way to dive in deeper. To peel back a layer of your onion so to speak. Something as little as how to breathe better or discovering a better alignment for a certain exercise can make all the difference for when you do jump back into classes. It provides you with feedback and helpful cues to ensure more success to your regular sessions.

As Albert Einstein said, "Any fool can know. The point is to understand." Don't feel intimidated by a private. Use it as a chance to learn and grow. A time to have your questions addressed and to peel back a layer of your onion.

Pilates Hottie

2013-11-06T12:06:00.001-08:00

"You are beautiful!

You are strong!

You are amazing!"

These are powerful words. When is the last time your instructor told you this? When was the last time you told yourself this?

In my early training Pilates was all about perfection. You were to do an exercise on a certain spring weight, look graceful (even if it was your 3rd attempt at it), and cue just like your master instructor did. It was like going to Bootcamp some days. At times you felt lost or not good enough. You would long for the day years from now when the cues would spill off your tongue and the anatomy would not seem like a nasty crossword puzzle. Looking back I honestly feel that Joe would disapprove of this approach.

Yes, we need to learn the purpose of the exercises and be able to execute or modify them for our own bodies (let alone clients). I would never teach an exercise to someone that I could not do myself. It is important to know the good placement and alignment of the body. Efficient words simplifly teaching. However, when did it get so technical?

I know in my personal practice I have off days. I may start my Footwork and not get to the 100s till halfway through my routine. Some personal workouts have a plan and other times I listen to my body and move accordingly. At times I close my eyes to focus inward and other times I have to hurry to answer the phone mid ab series. That's life.

I've found this attitude translates to my clients. The first month the client is curious and excited. They start to see and feel changes in their body. They are able to touch their toes or hold a plank. It's like a new relationship...budding and romantic. Than after months or 30 sessions later they reach a comfort level or slight frustration. Where is my brand new body in 30? Footwork is boring and I'm sick of the 100! You want Pilates to be your soul mate.

It can be...if your heart is open.

Pilates is a relationship and a personal journey. It's a process. It's a discipline. There will be good and bad days. One day the Roll Up will come easy and the next you are stuck again. You must remember to always breath and use your core. Movement is both physical and mental. Trust in the process to unlock your best self.

We as instructors and teachers need to remember to be loving toward each and every body that enters our studio. Be accepting towards imperfect bodies. Acknowledge the success of a class able to do a Teaser. Build up body confidence and good self esteem. Allow the body to move safety. Come into each session with a simple mission.

Pilates Daily Goals:

Move your body.
Learn something new.
Explore and expand your borders (challenge yourself).

It takes time like any relationship but after a decade of doing Pilates I can look back where I started and feel proud of where I am today. Same goes for my teaching. Each day has its challenges yet I focus on being my authentic self and have fun with my clients. Its an hour in their day I want them to enjoy and look forward to coming back. I personally feel that everyone who does Pilates is beautiful, they become stronger quickly and are amazing inside and out.

Break It Down: Single Straight Leg Stretch (Part 3 of Series of 5)

2013-10-23T09:49:00.000-07:00

Otherwise known as Scissors or the Single Straight Leg Stretch. Feel the inner thigh brush as your stabilize your pelvis for this core and hamstring challenge.

Purpose- teaches how to work in opposition, strengthens core, stretches hamstrings, improves alignment

Preps- 100s, Single Leg Stretch, Feet in straps, Double knee folds, Leg Springs (Frogs, Lower/Lifts), Tree

Form- hollow out abs, hold by knee or ankle of single leg, scissor legs in air, pull into midline throughout, tips of shoulder blades on the mat

*May not be appropriate for those with low back or neck issues. See modifications below.

Modifications- hands support head or keep head down, higher angle of limbs for more support, hands under bottom for more low back support

How to Advance- Magic circle/ball/weights in hands, perform on Reformer with hands holding straps, add in a Helicopter

Challenges- connect right from Double Leg Stretch without lowering head, add in more reps, legs hover 2 inches above floor, perform on Cadillac using roll back bar or arm springs

Health Advice: Eat Well When Out

2013-09-23T08:53:00.002-07:00

Q: I often travel for work and have to eat at restaurants more than 5x/week. It's hard to control what the chef puts onto your plate. What are some tips to stay healthy during mealtime when dining out?

A: Great question! This is one many people struggle with. First off stay clear of fancy drinks which can add extra sugar and calories. Opt for water, unsweetened tea, a glass of wine, vodka and tonic or a simple martini.

If the location serves large portions, order an appetizer or side dishes instead. Seafood options for proteins usually contain less sodium and are low-fat. Search for key words such as "baked salmon", "grilled shrimp" or "sauteed scallops". Ask for the salad dressing on the side. A healthy looking salad can be killed by being soaking in a heavy dressing. Also choose fruit options for dessert instead of sugary cakes or chocolate.
Simple changes can be made when picking ethnic food choices. When dining out for Mexican food switch to black beans instead of re-fried. Opt for a soft shell tortilla instead of hard. A grilled chicken sandwich is a better option instead of a burger. When ordering Chinese food pick steamed brown rice instead of white. For your appetizer, Miso soup is much better compared to fried egg rolls.

Some healthy fast food restaurants include Panera Bread which serves organic chicken and half portions dishes. Their food labels are posted on their menu and online. Another good pick would be Noodles and Company which cooks with Soybean oil and uses fresh vegetables in a variety of ethnic dishes.

Break It Down: Double Leg Stretch (Part 2 of Series of 5)

2013-09-04T10:43:00.000-07:00

Advancing into the ab series we have the Double Leg Stretch. Imagine your legs move as one unit to execute this challenging exercise.

Purpose- teaches how to work in opposition, strengthens core, flushes out toxins

Preps- 100s, Single Leg Stretch, Feet in straps, Double knee folds, Leg Springs (Frogs, Lower/Lifts)

Form- hollow out abs, press arms into thighs as legs extend out long/low, hug knees into tight ball shape, pull into midline throughout

*May not be appropriate for those with low back or neck issues. See modifications below.

Modifications- hands support head or keep head down, do standing version with squat and pressing into body standing up, higher angle of limbs for more support, hands under bottom for more low back support

How to Advance- Magic circle/ball/band in hands or feet, add in arm circle with optional hand weights, arms circle first than legs than both move together, perform on Reformer with hands holding straps

Challenges- connect right from Single Leg Stretch without lowering head, add in more reps, legs hover 2 inches above floor, perform on Cadillac using roll back bar or arm springs

360 Matwork with Benjamin Degenhardt

2013-08-15T11:39:00.000-07:00

I had the pleasure of meeting Benjamin Degenhardt when he traveled to Plymouth, MI teaching his 360° Pilates Mat Intensive (A nuts-and-bolts approach to Joe’s original Mat). What an eye opening experience! The best part? Taking the time after 5 years of teaching to re-read Joe Pilates book and being able to appreciate his work on a whole new level.

Sometimes we forget the basics. We get caught up in the choreography. Where do we point or flex? When do I breathe? Benjamin reminded us to move our bodies and trust it will come together along the way. The body speaks one language and that is of movement. Don't get caught up in the preparation of each exercise when the movement is more meaningful.

Benjamin with an original copy of "Return to Life" signed by Joe himself.

Movement potential is different for everybody. The Matwork should be your basis for assessing your clients. Break down each exercise if needed to focus on the activation such as the tailbone curl to start your Roll Over. If your client is struggling here think about how the different pieces of equipment could assist in creating building blocks to success. The Mat is their homework and key to having progress in the next session.

Focus on how to create space and support in every exercise. The image of a flat tire vs. one that is brand new and inflated are great examples of poor posture vs. ideal posture. Have your clients do the "wrong" way first than have them feel the correct way.

Prior to this workshop I had a whole process of talking through how when you sit tall your hips, shoulder and ears are stacked up. You feel length reaching up through the crown of your head. Blah, blah, blah. Maybe 25% of them fully understood or could get their body to look tall while seated. Now I simply say, "Deflate your body like a flat tire. Now inflate your body." Poof! Magic. Everyone can understand the universal difference and feel their body being lazy compared to fully active.

Pilates was meant to arouse sluggish blood, work every cell in your body and not be all about having 6-pack abs. There is a deeper meaning in the work. It is truly a mind body experience. One that will transform you from the inside out!