Give Change a Chance

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As the holidays wind down, and another year draws to a close, I always like to take some time to look back and reflect on all that has happened. I tend to be a very nostalgic, sentimental person, so it’s no surprise that the end of the year brings up a lot of feelings for me. And what a year this has been! Overall, my 2015 was filled with a lot of joy and love. I truly think that it was a “happier” year. It was also a year filled with change, both in my personal and professional life.

Hope your holiday was merry and bright ;)

Hope your holiday was merry and bright 😉

The biggest change, in terms of Pilates, was my decision to leave a great job at a Pilates studio in the South Bay to take a position closer to home at a physical therapy office. It was a tough decision to make. I loved my job. I loved my clients. I loved my boss. I was afraid of leaving something good for something new and unknown. I was comfortable with where I was, and the idea of starting over really frightened me.

I did it anyway.

Looking back, that one decision, that one change, has affected so many areas of my life in such a positive way.

I HAVE MORE MONEY. Don’t get me wrong; money isn’t everything. But it sure is nice to have! Not only am I making more money at my new job, but I’m also spending less money. I’m not traveling as far for work, which means I’m not spending hundreds of dollars putting gas in my car. This has made a huge difference in my bank account — one that was noticeable almost immediately. Plus, the two or more hours a day that I used to spend in the car can now be used to teach more clients, which also means more money. It’s a win-win.

I HAVE MORE TIME. It’s funny. I’m working more hours per week, yet somehow still have more time to spend with my spouse, my friends, and my family. And I love it! I have time to take classes, to read books, to have lunch with my hubby, to play with my nieces, to take care of myself, to blog. And while I attribute most of that to, again, cutting out that pesky commute, I also think part of it is a change in my own mindset. I have a better understanding of the value of time. I know how quickly it passes and have readjusted my priorities accordingly. I want to make time for the things that are important to me, and so I do. I read Gretchen Rubin’s The Happiness Project last year and one thing that really resonated with me is this: “The days are long, but the years are short.” I repeat this to myself often, as a reminder to cherish the time I have and to use it wisely.

I HAVE MORE EXPERIENCE. One of the biggest reasons I was afraid to take this new position was because I had never worked in a physical therapy setting before. It is completely different from what I was doing in the South Bay. I felt inexperienced and intimidated, and I was afraid that I would fail as an instructor. Spoiler alert: I didn’t. Did I make mistakes? Yes. Did I learn from them? Yes! Did any of this kill me? No! Fast forward a few months and I am now feeling comfortable in my environment. I have great relationships with my clients, and I have learned so much from them — things I may not have learned had I stayed where I was. Working in a physical therapy office has taught me new exercises and modifications, new ways of thinking and problem solving, and has pushed me out of my comfort zone numerous times. I am better for it. Every time I meet a client with an injury or disability I haven’t worked with before, I learn something new. It’s exciting and empowering.

I HAVE MORE CONFIDENCE. I think this was a natural result of testing my own limits. I wanted to be a better instructor. I wanted to be well-rounded. I wanted to learn about the therapeutic and rehabilitation aspects of Pilates. I wanted to be able to work with any body placed in front of me — no matter the age, injury, skill level, etc. That is why I ultimately decided to take the position at a physical therapy office. I put myself in a situation that would require me to work hard and learn fast. When I realized that I could handle it, and succeed, my confidence soared. I want to be clear: I’m not claiming to know everything about Pilates and teaching. What I do know is that I am capable of learning and growing. I have a newfound confidence in myself and my abilities. This is huge.

I’m proud of what I have accomplished this year. I’ve grown a lot in 2015, but I’m not done yet. There are many things that I will continue to work on, and certainly many more changes to come. I’m hoping to welcome everything the new year brings with open arms. I know it isn’t easy, but I encourage you all to embrace change with courage and optimism. Cheers to the year ahead!

Happy New Year!

“Your life does not get better by chance, it gets better by change.” — Jim Rohn

Pilates for Seniors

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Confession: I am NOT a morning person. I hate getting up early, I really do. It takes me a while to get moving (I’m a big fan of the snooze button), and when I finally do drag my butt out of bed I feel tired and grumpy. I’m trying to work on this. That being said, on a Saturday in August I left my house at 7:30 in the morning and drove 2 hours to Santa Barbara to attend a workshop at Core Fitness Training — and I am so glad I did!

The workshop is a production of Body Arts and Science, International (BASI) and is called Pilates for the Mature Client. The PMA has approved this workshop for 6 continuing education credits. It was presented by Sheri Long, and I can’t say enough about how awesome she is. When I was emailing the studio to ask questions about the workshop, I was told that Sheri’s passion would come through from the first “Hello.” And that is the truth! Her immense love and respect for the senior community was evident from the moment she opened her mouth. The workshop was six hours long but I can honestly say that the time flew by. Sheri does a great job of providing information without being too overwhelming. She likes to take breaks to give us all a chance to practice what we’ve just learned and to get our bodies moving, which is great if you’re the type of person that learns by doing. During these breaks, Sheri will walk around the room and spend a few minutes with everyone, correcting form, answering questions, and giving support or encouragement.

Sheri spoke about the aging process and how an inactive lifestyle can impact 4 key areas: endurance, strength, balance, and flexibility. Our goal as Pilates instructors is to incorporate exercises that focus on these areas for our elderly clients. Sheri shared and demonstrated exercises that are designed to help our senior clients:

  • Improve cardiovascular condition
  • Improve muscular strength
  • Maintain or improve flexibility
  • Improve coordination and balance
  • Encourage relaxation, decrease depression and memory loss

She also discussed conditions that are likely to be present amongst elderly clients, contraindications for these conditions, and appropriate exercises and modifications. Specifically, Sheri demonstrated exercises that would be useful if a senior client had any of the following:

  • Disc conditions
  • Vertebral conditions
  • Osteoarthritis
  • Osteopenia/Osteoporosis
  • Chronic Obstructive Pulmonary Disease (COPD)

The workshop was especially helpful and inspiring because I recently left my job in the South Bay and took a position at a physical therapy office closer to home. The transition has been a challenging one for many reasons, the biggest of which is that the client demographic is almost the exact opposite of what I’d been used to. In the South Bay, most of my clients were healthy, physically fit women in their 20s, 30s, and 40s, who were seeking an active and challenging workout. These ladies wanted to work up a sweat; they wanted to burn calories and exercise their muscles to the point of fatigue. By contrast, at the physical therapy office, I see a lot of people in their 50s, 60s, or older (I have a client turning 90 this year…NINETY!). The majority of these clients have some sort of injury or condition, and they just want me to help them move their bodies in a safe, pain-free way. It’s totally different.

I’ll admit that at first I was at a loss as to how to work with the older population. I had never worked with people who were so severely limited in their movement, and I was terrified — of hurting someone, of not having enough exercises to fill the hour, of not having enough experience or knowledge, etc. Fortunately, I was able to spend a lot of time observing the other instructors with their clients, which helped me plan my own sessions. Still, that first month was a challenge and I spent hours on the computer researching anything and everything I could to improve my teaching. When I saw an ad for the Pilates for the Mature Client workshop, I jumped at the chance to learn even more.

Below are a few of my favorite exercises from the Pilates for the Mature Client workshop. I encourage you to give them a try, and to take the workshop with Sheri. You won’t regret it!

Standing Single-Leg Footwork on Reformer (start with 1 spring): a great balance challenge for young and old clients alike! Stand at the end of the reformer, at the spring side. Feet are hip distance apart to start. Place one foot against the edge of the carriage and exhale as you press the carriage out. Inhale on the return. The idea is to hold your body steady and move just the leg. You can do this on the heel of the foot or on the toes. My advice would be to start slow, with your client holding on to something (a gondola pole, the wall, your hand). A more advanced version would be to place the hands on the hips or open the arms to a T position or goalpost arms.

Single Leg Footwork on Reformer

Single-Leg Footwork on Reformer

Extend the leg without shifting hips/pelvis.

Extend the leg without shifting hips/pelvis.

Spinal Articulation with Long Box on Reformer (1 spring): this is excellent for helping an older client understand articulation of the spine–and it’s a great way to warm up the body and practice breathing, too. Have your client sit on the edge of the reformer with their feet in the well. Hands are on either side of the Long Box. Exhale as you articulate the spine forward. Pause and take an inhale. Exhale as you return, working your way up the spine from the tailbone to the top of the head. You can also do this exercise with a flat back, hinging forward from the hip as you inhale and exhale as you return. Finally, you can combine the two and flat back forward on the inhale, articulating up through the spine as you exhale. Have your client move with precision and control, focusing on engagement of the core and the movement of the spine.

Start sitting tall, core engaged, with hands on the box.

Spinal Articulation with Long Box

Exhale as you articulate forward, keeping the abs engaged.

Exhale as you articulate forward, abs engaged.

Gluteal/Hamstring Stretch on Reformer (1 spring): lying supine on the reformer with one foot in the strap, cross the unstrapped ankle over the opposite knee and bring the strapped leg to tabletop. This is basically a figure-4 stretch, but having your leg in the strap increases the stretch because of the added weight of the spring. Hold for 30 seconds and then go into your hamstrings by extending the leg in the strap straight up to the ceiling, and placing the unstrapped foot on the floor. Be careful when you lower the free foot into the well–watch out for the springs! If your client can’t reach the floor, place a box or stool in the well, or have them place their foot on the footbar.

Gluteal Stretch on Reformer

Gluteal Stretch on Reformer

Hamstring Stretch on Reformer

Hamstring Stretch on Reformer

Have you run into challenges with older clients? Have you come up with modifications or variations that work well for this population? Tell me about them 🙂

Why My Husband Does Pilates (And Why Yours Should, Too)

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The first time I asked my husband to do Pilates with me, I was met with some resistance. I was a few weeks into my training course, so he had heard me talking a lot about Pilates, and had seen me workout numerous times on a mat in the living room. I was breathing hard, making my way through a Level 1 class, and he was on the couch watching the game — or at least, what he could see of the game with various parts of my body blocking the screen. I looked over and asked him if he wanted to workout with me. “Oh, that’s okay. I’m gonna go for a run later,” he said.

We had this exact same conversation a couple more times before I figured out that my loving, supportive husband didn’t think Pilates was challenging enough for him — in spite of the fact that he had never tried it. Finally, the truth was out: Pilates was “too girly” for my manly man.

Eventually, I wore him down, and when I finally got him on the mat he quickly realized that Pilates was a little more challenging than he had anticipated. He got through the Hundreds easily enough, but as I watched him struggle to do a Roll Up for the first time I realized that my husband had very little core strength. It was kind of a shocking revelation. He’s a fairly active guy; he runs at least three times a week, goes on 12 – 15 mile bike rides, and he is constantly taking me on long, steep hikes that leave me huffing and puffing as I do my best to keep up. And yet, when it came to core strength and flexibility, I was leaving him miles behind.

Me and the hubby on one of our hikes

Our sessions together were a learning experience for both of us. I was getting used to teaching someone Pilates exercises that my body was already accustomed to. I had never tried to teach anyone else; I had always been the student.  As someone who had never done Pilates before, my husband was the perfect practice-teaching guinea pig. He was quick to point out when he thought I wasn’t being clear with my directions, or when my verbal cues didn’t make sense. As frustrating as that was in the moment, it was exactly what I needed to hear to improve my teaching. When there was an exercise he couldn’t perform perfectly, we would brainstorm together to come up with an appropriate modification. Working with someone of his size, stature, and skill level was beneficial because it forced me to think critically about body positioning and spring weight.

Meanwhile, my husband was learning how to engage his core and move with his body in proper alignment. After a few weeks of regular sessions, his core strength had improved and he experienced less lower-back pain. In fact, these are the results most people can expect after beginning a regular Pilates routine. I say regular because, like with any other exercise regimen, consistency is the key.

Although not as big of a Pilates enthusiast as I am, my husband still tries to fit in at least one session a week. He knows the benefits of doing Pilates because he has experienced them for himself. In fact, most husbands (or fathers, or brothers, or sons, etc.) can benefit from integrating Pilates into their workout routines. Here are a few reasons why:

Casey on the Reformer

Getting ready for the Hundreds

1) Increased Core Strength: It only took a few sessions for my husband to notice a difference in his core strength. He was able to perform exercises that had previously been difficult with a newfound ease. More importantly, he had learned exactly what it means to “engage the core.” This is huge because knowing how to use your core, both while working out and in your day-to-day life, will help you move properly and prevent injury down the road.

2) Decreased Back Pain: Pilates instructors will tell you that, typically, low-back pain is a sign of weak abdominals or a failure to use the core correctly in your movements. The pain you feel in the back corresponds to the weakness you have in the front. We want to build up that core strength and teach you how to use it properly so that you can protect your spine and reduce back pain. Before starting Pilates, my husband would frequently complain of lower back pain. Doing Pilates increased his core strength and awareness, which in turn decreased his pain.

3) Increased Flexibility: Generally speaking, men are not particularly flexible. Sitting in front of a computer all day, like my husband, can result in the head and neck drooping forward, rounded shoulders, tight hip flexors, and more. The longer you sit in this position, the tighter your muscles get. Luckily, Pilates combats this by stretching the muscles and creating more movement in the joints. My husband would finish a Pilates session feeling a lot more loose and limber than when he had started. I like to give clients a visual of this increased flexibility by doing a standing roll down at the beginning and end of each session, so they can literally see how far they have come in just one hour.

Short Spine Massage

Short Spine Massage

4) Postural Awareness: As an instructor, I’m constantly cueing clients to lengthen their spine–“imagine the top of your head reaching away from the tailbone.” This focus on correct posture and alignment eventually became second nature to my husband, as it does for many of my clients. You’ll start correcting yourself when you’re sitting on the couch, or driving your car, or waiting in line at the grocery store. Why? Because after doing Pilates, you’ll know that having good posture makes you feel…good. We’ve all seen what happens when you don’t have good posture, right? No one wants to be the hunchback in the neighborhood when they’re old. Vanity aside, good posture can have a serious impact on your mental and physical health, reducing headaches, joint pain, muscle tension, etc. Posture matters, and Pilates can help with that.

Still having trouble convincing the man in your life to give Pilates a try? Show him this article about 7 NFL players who have made Pilates a part of their workout regimen, and then book a semi-private to get him started.

[Author’s Note: After publishing this post, I asked my husband why he continues to do Pilates. His response? “So I can keep up with my wife.” If your husband is as competitive as mine, that may be the only motivation he needs 😉 ]

Want a Long, Lean Body? Do Pilates!

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One question I like to ask brand-new clients is, “Why did you decide to do Pilates?” The response gives me insight into a client’s goals, activity levels, expectations, and how much they know about Pilates, and the body, in general. I get a lot of different answers, but one thing I hear frequently from female clients is their desire to get strong and toned without bulking up. In fact, I’ve met quite a few women who started Pilates because they were worried their usual gym routine was making their bodies look “too bulky” or “too manly.”

Supermodel Hannah Ferguson doing Pilates

Supermodel Hannah Ferguson doing Pilates

Everyone has a different body ideal, but if you’re trying to get that long, lean, ballerina look, Pilates is a great choice. The movements and exercises Pilates employs are designed to tone and strengthen, while elongating the muscles and creating space between the joints. This is what makes Pilates a favorite amongst dancers, models, and other celebrities. A consistent Pilates routine will help you achieve strength, balance, and flexibility. The focus on proper alignment will encourage you to lengthen your body and move correctly. After a workout, you’ll feel loose and limber, less stressed, and you may even notice that you are walking a little bit taller.

As a former dancer, I was looking for an exercise routine that would help me get my “ballet body” back after college. At the time, I wasn’t very active at all. I occasionally attended an adult ballet class, but finding a class that fit into my schedule was difficult and, though I always felt better afterward, I never looked forward to going — it felt like a chore. I tried running, I tried the gym, but I didn’t enjoy the workout. After my first Pilates class, I knew that I had found what I was looking for. I like to tell my clients that Pilates was the first exercise regimen I found that didn’t make me feel like I was going to die. Dramatic? Yes. But I can’t stress enough how important it is to enjoy your workout. From the get go, I loved taking classes and looked forward to the hour in my day that I would get to workout. The results have been amazing. I feel toned, I feel lean, and I feel strong. I got my ballet body back, and then some. I truly believe I am healthier and stronger now than ever before.

Hannah Ferguson, image courtesy of Sports Illustrated

Image courtesy of Sports Illustrated

So what exactly does a Pilates class look like? If you’ve seen any of the Pilates machines, you know some of them look like legit torture devices (yes, I’m talking about the Cadillac). However, the machines are easier to use than they look. Business Insider tagged along with Sports Illustrated swimsuit model Hannah Ferguson to film a private Pilates session in New York. Curious? Watch the video; it will give you a good idea of how Pilates works and what types of movement you can expect. All of the exercises in the clip are ones that I do regularly, and I have my clients perform them as well.

I do want to mention the importance of having realistic expectations. Pilates alone is not going to turn you into a supermodel. Your body will not look exactly like Hannah Ferguson’s (and, let’s be real, neither will mine). However, when done consistently, Pilates will help you achieve a stronger, healthier body. And isn’t that a universal ideal?

Pregnancy and Pilates

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I recently obtained a certificate in Pregnancy and Pilates by attending a workshop led by Sarah Skaer at Pilates Studio City. The workshop was awesome! Sarah is a great teacher. She is so patient and so eager to share her knowledge with you. Lately, I’ve been worried about getting stuck in a rut and boring my pregnant clients with the same old routines. I really wanted to add to my pregnancy repertoire, to learn new exercises, variations, and modifications–and I was not disappointed. I left feeling inspired and ready to get back in the studio with my preggo clients to try out some new things.

My client Jennifer is expecting her first baby :)

My client Jennifer, expecting her first baby!

The workshop was very informative and, in my opinion, well worth the price. While I can’t go into full detail here (mostly because the information we received is copyrighted), I will say that we covered the following areas:

  • Contraindications for exercise
  • Normal pregnancy presentations/symptoms
  • Safe exercises/modifications for each trimester
  • How to check for/prevent diastasis recti
  • How to work with a pregnant athlete
  • Postnatal care
  • Liability information

I do want to mention a few key things to keep in mind when working with pregnant clients. This information is mostly common knowledge, but just in case you haven’t dealt with any pregnant clients yet, it would be useful to know the following:

  • Always make sure a pregnant client has been cleared for exercise by a doctor, especially if they have never done Pilates before.
  • Generally speaking, during the first trimester of pregnancy, very few modifications are needed. A client can typically continue her normal exercise routine, although she may feel more tired than usual. Encourage your clients to take a break when they need to, as they will fatigue more quickly as the pregnancy progresses. I like to encourage quick water breaks. It allows your client to catch her breath and also promotes hydration, which is important during pregnancy.
  • As you progress into the second trimester, you will want to limit the amount of time a client spends in the supine position (lying flat on their back). Start to use pillows or wedges to keep your client’s head above her heart. Lying flat in the later stages of pregnancy can cause compression of the Inferior Vena Cava, a large vein that carries de-oxygenated blood from the lower half of the body back to the heart. It’s dangerous for your client and dangerous for the baby. Keeping your client elevated will also help alleviate heartburn/acid reflux, a common pregnancy symptom.
  • You’ll also want to keep your client off of her belly after the twelfth week–although this will naturally taper off as the baby bump starts to show.
  • During pregnancy, the Relaxin hormone is working to relax the ligaments in the pelvis and soften and widen the cervix, in preparation for delivery. Some pregnant women will experience a significant increase in flexibility and will want to work within their new range of motion, but this is not at all recommended. This false sense of flexibility can cause injuries, including a separation of the pubic symphysis. Avoid over stretching and avoid any extreme adduction or abduction.
  • Avoid inversions (any exercise where the legs are over the head or the head is pointing downward). This one seems pretty obvious, but just in case you were thinking about doing a little Short Spine Massage or Elephant…DON’T! Inversions can disrupt blood flow and supply, harming your client and the baby. Just don’t do it.

Remember that a Pilates professional never teaches outside the scope of their practice. If you don’t feel that you have the knowledge necessary to work with a pregnant client, or if you just don’t feel comfortable working with someone through pregnancy, don’t do it! Be upfront about your concerns and refer the client to someone who knows what they are doing. Trust me, the last thing a pregnant woman wants is an instructor that makes them feel uncomfortable or unsafe.

My awesome client Amy, who is expecting twins!

My awesome client Amy, who is expecting twins!

Personally, I love working with pregnant women. It is so rewarding to help them maintain a level of fitness that’s appropriate for their bodies. Exercising while pregnant can reduce stress, ease aches and pains, and help an expectant mom prepare her body for labor. The whole process is truly amazing, and I enjoy seeing the bellies get bigger and hearing all about the preparations for the new arrival. I plan on continuing my Pilates and pregnancy education, both for the sake of my clients and for my own personal knowledge. My husband and I are hoping to try for a baby in the next few years, and the more I know, the better (and easier) I hope my pregnancy will be! 🙂

Makeup for Your Workout

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You’ve all probably heard that wearing makeup to the gym is a HUGE no no. Why? Because wearing makeup while you workout can lead to clogged pores and breakouts. You see, when you exercise, your body temperature starts to rise and your pores will start to relax and open (in other words…they get larger). An increase in body temp can also mean sweating, which causes makeup to run and streak down your face. Not a great look. Now, imagine what will happen when all of that sweat helps your carefully applied makeup run right into your large, open pores. Gross, right?

There are plenty of articles out there detailing what you should and should not wear to workout, but I thought I’d share my own personal beauty routine for a day at the studio. While I would recommend going as barefaced as possible, I personally struggle with the occasional breakout, and those early morning classes can leave me with really dark circles under my eyes. There are 5 products I use almost every day to keep myself looking presentable at the studio. makeup for your workout 1) Laura Mercier Oil-Free Tinted Moisturizer: Oil-free is important because your skin needs to breathe, especially during a workout. I love this product because it gives me just the right amount of coverage I need to hide any blemishes or uneven skin tone. Plus, it has SPF! It’s lightweight, so, while it won’t hide any major flaws, I can use it without worrying about clogging my pores and causing future breakouts. I apply a thin, even layer to my face with my fingertips, making sure to blend properly. Laura Mercier is all about only applying product where you need it. So if my skin looks good, I use less; if I need extra coverage, I can easily layer the product with a makeup sponge to achieve the desired results.

2) Bobbi Brown Corrector: This is a miracle worker for those under-eye circles. Some days, I don’t finish teaching my last class until 8:30 pm, and then I have to be up at 4:30 am the next day to teach. By the time I drive home, eat dinner, take a shower, etc., I’m looking at 4, maybe 5, hours of sleep. The corrector helps me look bright-eyed and bushy-tailed when I really feel like a zombie. I use my fingertip to gently pat this on, starting at the inner corner of my eye and working towards the outer corner. Most experts recommend using your ring finger to apply makeup under the eyes. The skin there is very thin, and a ring finger will typically apply product with less pressure than an index finger.

3) Bobbi Brown Concealer: I really try to minimize the amount of concealer I put on to reduce the risk of clogged pores. I pat a small amount over any major blemishes or dark spots I may have, and then apply a thin layer under the eyes to cover dark circles. My recommendation? Don’t go overboard trying to hide every perceived flaw. Instead, use concealer on the most noticeable areas and leave the rest of your face alone. Trust me, your skin will thank you for this later and reward you with more good skin days. 

4) Anastasia Beverly Hills Brow Powder Duo: I wish someone had told me when I was a teenager that full brows would be in one day, because now I am suffering from the effects of over-plucking. Enter Anastasia. I really feel that defined brows make a huge difference, and I use this brow powder to fill in the gaps left from my overenthusiastic tweezing phase.

5) EOS Lip Balm:  I love this little ball of balm!  First of all, the packaging is just plain fun. My nieces love this stuff. Whenever I’m around them, I try not to bring it out because the second they see that little ball they want it — and it’s a lot of work trying to get it back. The product itself is great. It keeps my lips hydrated and soft. A quick swipe of this and my makeup routine is done!

*Bonus Product* Herbal Essences Naked Dry Shampoo: Okay, technically this is not makeup, but whoever invented dry shampoo is a genius! Not washing my hair means an extra 20 – 30 minutes of sweet, precious sleep. That alone is reason enough to use dry shampoo, but most hairstylists will tell you that washing your hair every day is bad anyway, because it strips your hair of its natural oils. Personally, I like the feeling of a clean scalp, so even if I use a dry shampoo in the morning, chances are I’m washing my hair that night. Directions for use are on the bottle, but let me tell you why I love this product. Made with natural tapioca, Herbal Essences Naked Dry Shampoo instantly absorbs oil and makes my hair look brand new again. Seriously. It looks clean. Plus, this stuff smells GREAT! The scent is described as white grapefruit and mint, and I have to say that it has a very “up and at ’em” effect. I do a quick brush after spraying and then I am on my way out the door.

Herbal Essences Naked Dry Shampoo

Herbal Essences Naked Dry Shampoo

That’s all it takes. Six products and I feel put together and ready for a day at the studio. I should point out that most of my day is spent teaching Pilates, which is quite different from actually doing Pilates (there’s less sweating). Occasionally, I squeeze in a quick one-hour workout between classes, but I usually save my own sweat sessions for the end of the day — that way, I can get home and clean my face as soon as possible. Can’t get home fast enough? Throw some makeup removing wipes or facial cleansing towelettes in your gym bag and use them right after your workout, before your skin completely cools down. What kind of products do you wear when you’re working out?

What is Pilates?

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A lot of the time, when people find out that I’m a Pilates instructor, I get some version of this: “Pilates? Oh yeah, isn’t that like yoga?”

The short answer to this question is…kind of. 

If you Google it, you’ll see that there are many ways to define and describe Pilates. I choose to explain it like this:

Pilates is an exercise method that utilizes a mind-body-spirit connection to improve strength, balance, and flexibility throughout the entire body — with a particular emphasis on the core. While Pilates can be done using only a mat, there are also several machines specifically designed for the method, including the Reformer, Cadillac, Wunda Chair, and Ladder Barrel.

Pilates reformerPilates cadillacPilates Wunda ChairPilates Ladder Barrel

Pilates requires you to engage your body AND your mind, using your mental energy to focus on the movements, so that you can perform the exercises correctly and with control. This idea of concentrating on correct form and movement, to get deeper into the workout, is what I believe separates Pilates from other exercise methods. It’s not about how many reps you can do or how much weight you can handle (in fact, some Pilates exercises get harder with a lighter spring). Pilates is about quality over quantity.

This is what makes Pilates a good choice for anyone, from the beginner that wants to start a regular exercise routine, to the athlete looking to rehab an injury, to the post-pregnancy woman who wants to get back in shape. There are numerous ways to add variations or modifications to an exercise, making it more or less challenging for a specific individual. The goal is to get you in tune with the deep core muscles of the body. Learning how to engage and strengthen these muscles is key to preventing future pain and injuries.

There are six principles of Pilates that, when employed, really take the workout to the next level. These principles are Breathing, Concentration, Control, Centering, Precision, and Flow. I’ll go into more detail about them later, but I bring these principles up because, coupled with the idea of a mind-body connection, they reinforce what Pilates is all about: mindful movement.

I encourage you to try a Pilates class to see how the method can benefit you. If you’re already a devotee, I challenge you to learn about the six principles and incorporate them into your workout. Questions? I’m happy to answer — and I would love for you to come workout with me!

Inner Thigh Workout with the Fitness Ring

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Happy Friday!

This week has been a crazy roller coaster of emotions, but I was excited to see that my PeakPilates Fitness Ring was finally delivered. The Fitness Ring is easily one of my favorite props to use during a workout. There are many names used to refer to this Pilates accessory: the Magic Circle, Power Circle, Pilates Ring, etc. However, some of my clients prefer to call it the Ring of Doom, and the sight of it alone makes their thighs hurt — or so they claim.

PeakPilates Fitness Ring

PeakPilates Fitness Ring

The honest truth is that an inner thigh workout with the ring can be brutal, especially if you don’t work with it on a regular basis. Still, nothing will make you feel like you are working those inner thighs the way this ring can. Words like jello, shaking, and on fire come to mind. With “thigh gap” being a thing these days, I think we’re all looking for ways to tone the inner thighs and get those long, lean ballerina legs.

Below is a quick inner thigh workout that utilizes the Pilates ring. It’s the perfect series to do before stepping out in skinny jeans or leggings, because it instantly makes your thighs feel toned and tight.

inner thigh workout

Start by lying on your side with the ring between your legs (about two inches above your ankles). Keep your spine long, with your hips stacked one right on top of the other. Engage your core. Gently squeeze the ring, concentrating your energy on the inner thigh of your top leg. Think about using that inner thigh to push the ring down. Pulse in and out 16 times and then flip over, so that your opposite leg is on top, and do 16 more reps.

inner thigh workout inner thigh workout

Flipping onto your back, place the ring between your ankles and bend the knees into the chest. Start by reaching your fingers up toward the ceiling.  As you lower your arms toward your hips, peel your head and shoulders off the mat. Ideally, just the bottom tips of your shoulder blades are touching the mat, and your fingers are reaching past the hips. Keep the head and chest lifted, with your belly button pulling in towards your spine, as you extend the legs out to 45 degrees and then bend back in. Use your inner thighs to apply consistent pressure to the ring. Do 8 reps in and out.

inner thigh workout

Then take the legs straight up toward the ceiling, to a 90 degree angle, and lower back down to 45 degrees. Again, maintain a constant pressure on the ring with the inner thighs. The head and chest are still lifted (keep your gaze at your navel) and the legs are long and straight. Make sure that your tailbone stays firmly pressed into the mat the whole time. Do 8 reps, before holding the legs at 45 degrees and pulsing in on the ring. Use your inner thighs to squeeze in 10 times.

By this time, you should feel those inner thighs burning! Stretch out the legs and then repeat the entire series.

Are there any specific areas you’re trying to tone? Let me know in the comments 🙂

Pilates Instructor: 10th Best Job in America

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CNN Money recently posted an article about the Best Jobs in America, and Pilates Instructor was number 10 on the list. The article listed the “top 100 careers with big growth, great pay and satisfying work.” Each profession was given a letter rating for 3 quality of life categories: personal satisfaction, benefit to society, and low stress. Pilates Instructor received A’s across the board.

As a PMA-certified Pilates instructor, these results come as no surprise to me. I love my job! I’ve been teaching Pilates full-time since June of 2014 and, though the decision to leave my office job was scary, I have never been so happy in my career. When I finish a Pilates workout, I feel stronger, leaner, more energized, and less stressed. My job is to make other people feel that way too. How amazing is that?

Each day that I am in the studio is another chance to help someone feel better. Clients come in with various goals. They want to lose weight, tone their bodies, rehabilitate an injury, etc. There is nothing like seeing a client gain strength, flexibility, and confidence in themselves–and knowing that you were a part of that process. Sometimes, I think I’m more excited than the clients are when I see the progress they have made.

With a projected 13% job growth over ten years, now is a great time to get into the field. I know that leaving behind the security of a traditional 9 to 5 job can seem like a huge risk. There are still times when I find myself asking if I made the right choice. However, I can also attest to the fact that being a Pilates instructor does come with a HUGE amount of personal satisfaction and low stress–and a large part of that personal satisfaction comes from seeing, firsthand, the benefit Pilates has on your clients. If these are the things that matter to you in a career, then perhaps you should consider taking the leap.

Hello, 2015!

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Full disclosure: I’m not really sure if I’m doing this right.

A blog is something I have contemplated doing for a long time. In fact, I have had this domain set up for almost a year now, with nothing on it. Why? Because I wanted everything to be perfect. I wanted to wait until I thought of the perfect name, found the best theme, wrote the most inspiring and interesting first post.

But if I know one thing for sure, it’s this: nothing is ever perfect. While I was waiting for the stars to align, other people were doing the very things I wanted to do and seeing success. I realized that the storied Facebook motto was true, “Done is better than perfect.”

It may just be the exuberance of a new year talking, but I am ready to take a leap and make room in my life for big things to happen. I’ve spent a lot of time thinking, dreaming, and talking about my goals for the future. It’s time to make those goals a reality.

So here I am. I never did come up with a better name, my WordPress knowledge is still limited, and I’m quickly discovering that writing an amazing first post is a lot more difficult than it seemed — especially when you’re suffering from a cold/flu. Still, I am proud of myself for writing SOMETHING. And I’m sure that my writing will get better with practice, which means there will be a lot more posts coming your way.

I want to thank you for taking the time to read this. I hope to use this blog as a space to share the benefits of Pilates, as well as my own thoughts and experiences with the method. I really can’t stress enough how good Pilates, and the principles behind it, can make you feel. The body, mind, spirit connection that Pilates promotes can change your life. I look forward to sharing all of this, and more, with you.

Here’s to a happy, healthy, and wonderfully fulfilling 2015!

–V