Free Flowing Movement

We all have those blah days, when things are not going according to plan.

When I feel like this I really have to give myself a “pep talk” and just get on my mat and move, or if i have the time take myself for a walk.

Today, I had one of those blah days. I knew I wanted to move but was not quite sure which exercise modality my body was craving. So, I turned on some chill music and allowed myself to just feel the music and move with it. I can tell you this, I felt a million times better than before I started.

This is just a reminder to let you know movement does not have to be structured.

Blast your music and feel the beat and let your body move.

This is the free flowing movement I did ( the video is sped up).

Giving myself some grace today.

Have an amazing Thursday.

Be well.

It Adds Up

I know how busy life gets and sometimes we don’t have an hour or even thirty minutes to squeeze in some movement.    So, here is a short routine you can follow along with on my you tube channel.

Click the link below:

 A 4 Minute Pilates Routine

Let me know if you try it.

Be well.

 

Ten or Thirty Minutes

I always plan or write out my workouts for  the week on a Sunday night. I have been doing this for many years now.  This has kept me committed, accountable and focused. However, every once in a while  I lack that the motivation to workout.

 

 

I am sharing this to let you know that yep we ( trainers) have those days as well. I completely understand the ” lack of motivation” or “the just not feeling it today” mood.  I get it! I also know, that sometimes just pushing yourself a little (with in reason, obviously if you are sick then rest) and  by committing to exercising for ten or thirty minutes that day your  mind  and body will thank you and, you will feel so much better.

 

 

These shorter sessions can be as simple as going for a walk or dancing in your living room. They don’t have to be anything fancy, the key is to move. Remember movement heals.

Let me know in the comments some of  your tips to get your workout in when its “one of those days”.

 

 

 

 

 

 

 

 

Pilates is Power and Strength

Be Patient

Joseph Pilates had many words of wisdom regarding his method, but the ones I will be focusing on  are these two:

” In 10 sessions you will feel the difference, in 20 you will see

the difference, and in 30 you will have a brand new body.”

“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worth while endeavor”.

Just like any other exercise program you have to commit  to the exercise method in order to see the many benefits.

Both  statements above stress consistency and patience. Give your body the  time and grace it needs to become the best it can be. Don’t expect changes overnight, or resort to quick fixes.

Be patient.

 

 

 

 

 

 

 

 

 

Reformer Planks

I love planks in all its forms.  This series on the reformer is fun and challenging.

 

Let me know if you try these variations. Enjoy.

 

Movement Heals

 

How are you moving today?

Pilates Movements Explained

Part 1

 

Below are two specific movements that are taught and many times mentioned in Pilates classes.

C Curve

The C-Curve describes the shape of the back after the deep abdominal scoop. This is also a great stretch for the spine.  One classic Pilates exercise that uses this shape is the Spine Stretch Forward.

 

 

 

 

 

 

Balance Position

In this position you are balancing slightly behind your tailbone. The key in maintaining this perfectly balanced position is to engage or pull in your deep abdominals.  Another classic exercise that uses this position is the Rolling like a Ball.

 

 

 

 

 

 

 

In the next few weeks I will explain a few more of these Pilates movements.

 

 

 

 

 

 

 

 

 

 

Pilates for Cyclists Part 2

 

Let’s dive right into a few Pilates equipment  exercises to implement in the cyclists cross training program.

Pilates Footwork: This is is great for proper knee and leg alignment, stretches calves and strengthens and mobilizes ankles.

Stomach Massage Flat:

 

 

 

 

 

 

 

 

 

 

 

 

Feet in Straps Circles:

Side Lying Push Away: Strengthens the outer thighs

 

 

 

 

 

 

 

 

 

 

 

 

Chest Expansion: Opens the Chest

 

 

 

 

 

 

 

 

 

 

 

 

Supine Arms: Builds Strength in the Upper Body

Long Box Pulling Straps: Strengthens back.

 

 

 

 

 

 

 

 

 

 

 

 

Articulated Bridge and  Push Away: Strengthens the Hamstrings and Low Back.

Superman: Back Strengthener

 

 

 

 

 

 

Standing Splits: Strengthens Inner and Outer Thighs

Pike and Reverse Pike: Strengthens Upper Body and Abdominals.

 

 

 

 

 

Reverse Pike/Tendo Stretch

 

 

 

 

 

 

* There are many more exercises in the Pilates  repertoire as mentioned above these are just a few.

As always don’t forget to stretch.

 

Pilates for Cyclists

The weather is nice and an increasing number of cyclists are out, whether they are riding for fun or riding for a cause or riding in a studio/ gym class.  Cycling is a great low impact form of exercise, however the downfall of cycling it often times leads to imbalances in the body. When cycling, the main focus is on the lower body, as a result  this leads to overly developed quads and calves, tight hamstrings and low back, overworked and tight hip flexors and the bent over or rounded shape of the spine and shoulders leads to poor posture, resulting in  rounded shoulders and thoracic kyphosis,  and  low back pain.

It is recommended  to add cross training to your routine  in order to work different muscles. By doing this you will  strengthen  the areas that are  weak, stretch where you are  tight and  as result balance your  body.  Yep, I am saying it, adding Pilates to your weekly routine will help with your  overall performance.

The focus on the “power house” or “core” in Pilates will allow cyclists to have more “oomph” or power from their lower body to pedal  along with improving flexibility and strength and proper alignment.   Your upper body strength will increase, low back pain will be prevented, improved balance, with the different types of breathing used in Pilates sessions the ability to ride for longer periods of time will improve and as mentioned before any imbalances in the body you may have will be corrected.

I will be sharing a few Pilates exercises  both equipment based and ones performed on the mat for those of you that are not able to make it a studio.

Part One:  Mat Work

Pelvic Curl:

Great for spinal articulation and strengthens the low back.

 

 

 

 

 

 

Spine Twist: 

Increases spinal rotation and strengthens the core. Great stretch for back .

 

 

 

 

 

 

Leg Pull Down:

Stretches the Achilles Tendon, strengthens the core, the scapular and lumbopelvic stabilizers, hip flexors, hamstrings and gluteus maximus.

 

 

 

 

 

Shoulder Bridge:

Works the powerhouse and hamstrings, back extensors and glutes.

 

 

 

 

 

 

 

Thigh Stretch:

Stretches and strengthens the quadriceps, increases torso stabilization, and strengthens the back.

 

 

 

 

 

 

Kneeling Side Kicks:

Strengthens the abductors hip flexors, shoulders, lats. Great for hamstring flexibility and stabilizes pelvis.

 

 

 

 

 

 

Swimming:

Strengthens the back and hip extensors and works the glutes at the same time. Great for pelvic stability.

Side Leg Bananas:

Strengthens the hips and obliques and great for torso stability.

 

 

 

 

 

 

 

Single Leg Kick:

Strengthens the hamstrings,back extensors and glutes. Stretches the quads and improves the stability of the shoulders.

 

 

 

 

 

 

 

 

Pilates Pushups:

Strengthens the entire body and improves upper body strength.

 

 

 

 

 

Side Leg Bicycle:

Strengthens  the hips and glutes and improves the stability  of the pelvis and torso.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Seal:

Great for balance and coordination. Fantastic massage for the spine and just plain fun.

 

 

 

 

 

 

 

 

These are just a few of the Pilates mat exercises that can be included in your daily routine.   Stay tuned for part two , equipment based Pilates exercises in the next few weeks.