 Pilates is more than just a workout... it's a lifestyle (in and out of the studio) that raises your vibration and contributes to a happy and healthy life. It makes you feel good from the inside out!
In this series, we’re sitting down with our very own instructors and students. We're asking them why they choose to live the Pilates lifestyle, what their overall fitness routine looks like and what motivates them to stay healthy and fit. Meet Jen Q: Tell us a little about yourself. A: I am a geophysicist and recently became Chief of the Renewable Energy Section at the Bureau of Ocean Energy Management’s Pacific Region. Basically, I’m a scientist working for the federal government in renewable energy leasing and a giant nerd. I’m 43 years old, married to a carpenter I fell in love with while snowboarding in high school. We have two kids: Seth, 13, and Jolie, 9. I’m an adventurous spirt, always in the outdoors—at the beach, hiking, snowboarding, camping. Fitness Routine Q: What does your personal daily or weekly fitness routine look like? A: I work out often to manage stress. My job is a lot, and on top of that, I’ve had some personal loss and heath struggles over the last few years. Exercise is my release. My weekly routine includes Pilates 2 to 3 times a week, spin once a week, and I like to get in a yoga class or two, plus squeeze in a run, trail run or hike. Pilates has quickly become my absolute favorite exercise, and I honestly wish I could do it every day! Why Pilates? Q: How long have you been doing Pilates & why do you choose Pilates as a part of your fitness repertoire? A: I’m new to Pilates; I just started coming regularly in the last five months. I enjoy the detailed focus it requires and how it both strengthens and lengthens my body at the same time. I’ve struggled with hip pain and tight muscles for a few years now, and no amount of stretching helped. Pilates has strengthened the muscles in my core and hips so that I have much more mobility and flexibility, and a lot less pain. Pilates has improved the quality of my life, made me feel amazing in my own skin and has alleviated my chronic hip pain. I honestly feel like I’m in the best shape of my life. What Motivates You? Q: What motivates you the most to stay healthy & fit? A: Both of my parents did not take care of themselves as they aged. I watched this as a young adult and did not want to take the same path. As I got older, I needed to exercise to manage stress or just take a moment for myself. I genuinely enjoy working out and moving my body and am motivated when I see improvements—like getting stronger, being able to do more complicated moves and gaining flexibility. This winter, I surprised myself by getting nearly vertical while making looping turns on my snowboard and dragging my glove across the snow. It felt fantastic, and I could not have done it without all the Pilates and core strength. Being healthy and fit lets me adventure like I want!
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 Barre is a group fitness activity centered around the ballet barre. Many of its movements are derived from ballet. Nevertheless, not all Barre methods are the same.
At Studio Be, our Barre philosophy is rooted in the classical method of Pilates and blends both ballet and Pilates movement. I love taking Pilates to the Barre because you get to incorporate Pilates principles and concepts—focused on posture and core connection—in a vertical (standing) setting at the ballet barre, excellent for balance and body weight training. With the addition of music and choreography, and the use of small weights, bands and balls, Barre is another way to sculpt and tone your body, but in a less constricting way—and it’s fun! Read on for three ways Barre complements the Pilates practice. Barre Incorporates Cardio Barre can provide the cardiovascular exercise that you don’t traditionally get in Pilates, which usually takes place on a piece of equipment or a mat. At the barre, there is more freedom of movement that happens when you’re standing up. By adding Barre workouts—in addition to Pilates—to your fitness routine, you can mix it up and get in that missing cardio! Barre Is Playful & Fun I’ll admit, Pilates can sometimes be intimidating due to the nature of the equipment and the slight learning curve that comes along with it. (This is why I typically encourage a series of privates to learn the basics before you step into your first beginner class. Click here for specials on our new student private sessions!) Barre is a combination of dance, yoga and ballet with the elements and principles of Pilates. It requires a little less knowledge and can be more playful, fun and approachable. Barre is both a great segue into the world of Pilates and a great way to change things up and let loose if you’re already seasoned Pilates veteran. Barre Creates A Social Environment Barre is also more social than traditional Pilates. Pilates often requires you to focus—on your breathing, your movements, staying in sync, and so on. It’s as much of an exercise for your mind as it is your body. Barre brings a different vibe. It’s a social work out you can do with your friends that still uses Pilates elements. When you mix up the two types of workouts weekly, you get a well-rounded fitness repertoire. Final Thoughts At Studio Be, our Pilates classes are based on the classical Pilates method founded by Joe Pilates many years ago—a complete workout for the body and mind. And our Barre classes are an amazing complement. A match made in heaven if I do say so myself. We like to burn at the Barre. Our routines are very effective for sculpting and toning. Plus, they’re lots of fun! CLICK HERE TO SIGN UP FOR OUR PILATES-CENTERED BARRE CLASSES.  There are so many books I want to share with you all, so I thought I’d start a little “book club” on the blog. Each month, I’ll share with you some of my top recommendations having to do with Pilates, health and wellness, nutrition, and personal development. I might even throw in a podcast here and there!
Here we go... my top three reads for August: 1. "THE PILATES BODY" BY BROOKE SILER My very first Pilates book and the perfect manual for students—beautiful illustrations, imagery and a strong foundation for understanding Pilates. Click here to buy. 2. "BREATH: THE NEW SCIENCE OF A LOST ART" BY JAMES NESTOR For anyone looking to improve their overall health—Pilates and beyond. Click here to buy. 3. "JUDGMENT DETOX" BY GABRIELLE BERNSTEIN For anyone looking to improve their mental wellbeing—a step-by-step process to release beliefs that hold you back from living a better life. Click here to buy. What books are you loving right now? Let us know in the comments below!  Pilates is more than just a workout... it's a lifestyle (in and out of the studio) that raises your vibration and contributes to a happy and healthy life. It makes you feel good from the inside out!
In this series, we’re sitting down with our very own instructors and students. We're asking them why they choose to live the Pilates lifestyle, what their overall fitness routine looks like and what motivates them to stay healthy and fit. Meet Georgia Q: Tell us a little about yourself. A: I’m 69 with two adult kids and I’m a semi-retired legal assistant. I love to garden, do Pilates, hot yoga, walk, hike, and ride my bike, travel and babysit my grandson. Fitness Routine Q: What does your personal daily or weekly fitness routine look like? A: I work out about 6 days a week most often, usually Pilates with a smattering of yoga, barre, walking, hiking and biking. I am and have always been very physical and athletic, and until 10 years ago, I had a hard time giving up some of it in order to not get injured (I used to jog, do aerobics, lift etc.) Why Pilates? Q: How long have you been doing Pilates & why do you choose Pilates as a part of your fitness repertoire? A: When I was 52, I turned to Pilates to help a back injury that traditional western methods were not really fixing. The reformer fascinated me, and I discovered not only did I love it, but it also relaxed me and "centered" me in a mind/body, almost spiritual way that nothing else ever did, while still challenging me and keeping me toned, strong and flexible at the same time. My back healed completely over the first 6 months of Pilates, which I did 2 to 3 times a week. It also streamlined and elongated my body in a way that suited my age and eye better than in previous years, as I wasn't as concerned about being muscular anymore. What Motivates You? Q: What motivates you the most to stay healthy & fit? A: I've always been a little high strung, and Pilates for me is a natural Valium, so to speak. It clears my head, feeds my soul, and is physical therapy and fitness for my body. What motivates me is—after a life of a lot of excesses and testing my body in many ways—I want to stay fit to stay physically, emotionally, and spiritually strong, healthy and calm. I discovered years ago after some intense life events just how amazing it is to have a clean body and peaceful heart and mind, and I never want to go back. The bottom line is I have always believed mental and physical health go together, and I tried to instill this in my children, too… Pilates forever!  I hear complaints about lower back pain all the time from friends, family and my students. I always have a simple, one-word answer for them: Pilates.
Let’s talk about it. Common Reasons For Lower Back Pain First, it’s important to identify why you are experiencing frequent lower back pain. Here are some of potential (and incredibly common) culprits:
Pilates For Lower Back Pain The philosophy of Pilates is focused on training and conditioning the entire body. It teaches us to move from our center as well as how to breathe properly to engage and strengthen our core, which leads to better posture and awareness. The Pilates method, known for rehabilitating injuries, is recognized by orthopedic doctors and physical therapists around the world. In fact, Pilates can sometimes be more effective than other physical treatments because the practice works your entire body while retraining proper functional movements. However, it’s important to note that if you’ve had surgery or a major injury, physical therapy is always the first step towards rehabilitation. Pilates can begin once your doctor has authorized it as a continuation of your therapy. Here are some of the many restorative benefits of Pilates:
When we talk about core strength in Pilates, we often use the word “Powerhouse,” which includes more than just abdominal muscles. Your “Powerhouse” encompasses your abdominal muscles, as well as your lower back muscles, pelvic floor, the muscles around your hips and your glutes. All of these muscles work together to form a supportive corset for your trunk; they stabilize the body. Read more about the Pilates “Powerhouse” here. The Transverses Abdominals, specifically—one of the many “Powerhouse” muscles—is a deep abdominal muscle that directly supports your lumbar spine (lower back area). People who experience chronic lower back pain often have weak Transverses Abdominals. This means they have a lack of support and stability of the spine when completing everyday tasks like sitting, standing, lifting or carrying things. Consistent Pilates exercises improve the strength, flexibility and suppleness of all of these important muscles and, over time, help to alleviate and prevent lower back pain. Get Started With Pilates If you’re experiencing chronic lower back pain, you would benefit most from several one-on-one sessions with a highly qualified Pilates instructor. Pilates is all about technique. Jumping right in—and moving too fast without proper form—can lead to more injury. (Please note, it’s always important to consult your doctor before trying a new workout.) If you’re ready to get started with Pilates, take advantage of our exclusive new student special: 3 private sessions for $225.  Pilates is more than just a workout... it's a lifestyle (in and out of the studio) that raises your vibration and contributes to a happy and healthy life. It makes you feel good from the inside out!
In this series, we’re sitting down with our very own instructors and students. We're asking them why they choose to live the Pilates lifestyle, what their overall fitness routine looks like and what motivates them to stay healthy and fit. First up... meet Jeffy: one of our amazing instructors who inspires all of us at Studio Be! About Jeffy Q: Tell us a little about yourself. A: I am 43 and a mom of two children, Jade (age 12) and Dylan (age 10). My days are filled with driving them and their friends to school and activities in Ventura and Ojai. I live for my time with them! In between driving, I fit in teaching Pilates, my own workouts, walking the dogs, reading, journaling, cooking, trying new restaurants, traveling, spending time with my beautiful friends and husband, Tim, and DANCING. Fitness Routine Q: What does your personal daily or weekly fitness routine look like? A: My goals every week are to walk the dogs for 4 miles 2 times a week, hike or walk with friends (6 miles) 2 times a week and Pilates 2 times a week. That doesn’t always happen, and if it doesn’t, I give myself grace. Why Pilates? Q: How long have you been doing Pilates & why do you choose Pilates as a part of your fitness repertoire? A: I started Pilates in 2000 and haven’t stopped since! I have tried every workout you can imagine. I don’t think you should close yourself off to anything. Try it! For me and my body, there is nothing that compares to Pilates. With every year of doing Pilates, I find new ways to move my body, better body awareness, interesting ways to activate my muscles in order to walk and hike better and live better! I also love seeing clients start Pilates and make their own progression. It’s a beautiful thing to watch. What Motivates You? Q: What motivates you the most to stay healthy & fit? A: I ultimately want to feel good inside. I am very conscious of how my center feels, how my body is aligned, how clear my head is and when those things are misaligned, I don’t feel strong or healthy. I take probiotics every day, am religious about my face regimen and eat as clean as I can. I am creature of habit, so I don’t change my meals too much! Every night I have 2 squares of my favorite dark chocolate bar from Trader Joe’s and once a week I will get a big ice cream! My favorite spot is La Frutileta Michoacana. I meal plan every Sunday and grocery shop for the entire week. I cook at home Sunday through Thursday. Fridays and Saturdays we spend with our friends cooking and eating at each other’s homes or trying a new restaurant!  In recent years, you’ve probably heard of intermittent fasting. It’s one of the most popular health trends out there. You may be an advocate of intermittent fasting already. Or maybe you have questions…
Is it good for you? Is it a diet? A lifestyle? A myth? In this blog, I explain how intermittent fasting works and give you some ways to approach this way of eating—including my own daily routine as a Pilates instructor. What Is Intermittent Fasting? Simply put, intermittent fasting is an eating pattern. It’s about when you eat, not necessarily what you eat. It’s more of a lifestyle than a diet. According to Johns Hopkins neuroscientist Mark Mattson, our bodies have evolved to go without food for many hours—or even several days or longer. Back when humans were mainly hunters and gatherers, they went long periods without eating, as it often took time and lots of energy to obtain food. After a certain number of hours without food, your body exhausts its sugar stores and starts to burn fat (this is also known as metabolic switching). Intermittent fasting works by prolonging this period with the goal of burning more fat. Studies have shown that intermittent fasting can have positive effects on your body and brain. And it may even elongate life. Ways To Approach Intermittent Fasting These are the top three most popular methods of intermittent fasting according to Healthline:
There are many ways to go about intermittent fasting. Below, I give you an example of how I usually eat in a day with a 18/6 schedule—a slightly stricter version of the 16/8 method. My Ideal Intermittent Fasting Schedule With a 18/6 schedule, my eating period falls between 1 p.m. and 6 p.m. and creates a 5-to-6-hour window. Here's a typical day of eating for me as a Pilates instructor:
Please note, I’m not perfect. There are times when I go out and splurge—and you should, too! I try to do my best to get as many days in as possible. When I stick to this schedule is when I feel my healthiest. Final Thoughts If you’re looking to lose weight and trim fat, intermittent fasting is proven to be successful. Pilates alone is not enough to lose weight, so pairing your workouts with a healthy eating program is vital if losing weight is your goal. The key to success? Liquids, liquids, liquids. I swear by them. Invest in a good, clean protein powder (meaning as little ingredients as possible) and bone broth (or try making your own). These will help you get through your fasting periods and help keep you nourished.  “Nature is an important need for many and vital in keeping us emotionally, psychologically, and physically healthy” – Mental Health Foundation.
There’s so much to be said about being outside in nature and how it impacts our overall health and well-being. When we spend time moving outdoors, or even just sitting still—breathing in fresh air and truly being present—it can have magical effects on both body and mind. I often think of sunrays as downloads. The beams give our body updates—upgrades if you will, to our physical and mental health. Simply getting out and spending time in nature has the following science-backed benefits. Strengthens The Nervous System The nervous system’s natural state is called the parasympathetic state (AKA “relaxed”). This is when it does its best work, helping all the parts of the body communicate with each other. In today’s world, many of us spend a lot of time in a stressed state, where the nervous system goes into “fight or flight” mode and stays there longer than it should. With chronic stress sometimes taking a toll on our daily lives, it’s important to make a conscious effort to bring the body back into a state of calmness, so the nervous system can go back into its parasympathetic state. Spending time in nature has been shown to bring calmness and reduce stress, allowing the nervous system to relax, as well. Boosts The Immune System A healthy immune system reduces risk of illness and infection, lessens fatigue and helps the body heal faster. There have been many studies associating low vitamin D levels with increased infection. Vitamin D is referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient, and it just so happens to be critical for your immune health. Being out in nature, and thus consistently exposed to sunlight, helps strengthen your immune system. Another way to understand the relationship between nature, health and the immune system, according to Science Daily, is that exposure to nature shifts the body into "rest and digest" mode, which is the opposite of the "fight or flight" mode we discussed above. When we are out in nature, in a relaxed state, our body can invest resources toward the immune system—making it stronger and making us healthier. Enhances Mental Health & Well-being Being in nature generates many positive emotions, such as calmness, joy and creativity. The biophilia hypothesis suggests that humans have an innate tendency to seek connections with nature, since our ancestors evolved in wild settings and relied on the environment for survival. The American Psychological Association (APA) reports that exposure to nature is linked to a host of benefits, including:
The APA also reports that human contact with nature is associated with increases in overall happiness, subjective well-being and a sense of meaning and purpose in life. Practical Ways To Spend More Time In Nature Since spending time in nature can mean many things, the benefits are available to each and every one of us, no matter where we live—whether it be green spaces such as parks or forests or blue spaces like rivers, beaches or canals. Nature also means trees on an urban street or private backyard gardens. Looking for more practical ways to spend time in nature? Here are some ideas:
 The “Powerhouse” is one of the most important concepts in the classical Pilates method, as Joe Pilates wrote about in his book Return To Life in the 1930s.
In recent years, the ideas of “core strength” and “core training” have become very popular and are used somewhat interchangeably with “Powerhouse,” but they’re not the same. Let’s dive deeper into the anatomy of the Pilates “Powerhouse” and why it’s so important to the practice of Pilates. New to the Pilates world? Here are 15 Pilates terms to familiarize yourself with before taking your first class. The Anatomy of The Pilates Powerhouse Joe Pilates’ “Powerhouse” is an area of the body that includes the following muscle groups and subgroups. The Abdominal Muscles
The Deep Back Muscles - Semispinalis - Multifidus - Rotatores Three big words and a lot of information to get caught up on here. So, in brief, together these deep back muscles create a chevron-like shaped musculature. They attach to the back bones and side bones of the body. These muscles are responsible for extension, rotation and side-bending. When back muscles are weak, the spine can become compromised and cause back pain and various other issues. The semispinalis, multifidus and rotatores muscles help stabilize the verbal column, aid in balance and help maintain posture. The Hip Flexor Muscles - Psoas major - Psoas minor - Iliacus These three hip flexor muscles are what attach the thigh bone to the pelvis. The psoas attaches to the spine and crosses the hip flexor, supporting the body’s upper extremities and lifting the legs in conjunction with the abdominals. Modern life puts a lot of stress on the hip flexor muscles and consequentially pulls the spine into forward flexion if they are weak, causing back issues. Why Is The Powerhouse Important? The muscles that make up the “Powerhouse” work together to form a supportive corset for your trunk. Joe Pilates’ method teaches that all movement starts in the “Powerhouse.” Not only do these core muscles help stabilize and balance, but they also help us create the bigger and more explosive moves we make. A strong and pliable “Powerhouse” promotes better posture and improves spinal health. It leads to noticeable improvements in one’s strength, stamina, flexibility and balance, plus a greater overall feeling of wellness. The Pilates method teaches students how to activate their “Powerhouse” in various exercises while stabilizing and engaging specific muscles. It is taught along with proper breathing and focus to retrain the body to “power-up,” breathe and engage from the center (including your hips and glutes—we will talk more about the gluteal muscles soon). Activate Your Pilates Powerhouse Discovering, building and strengthening your Pilates “Powerhouse” is a huge part of our practice at Studio Be. We believe it’s never too late to retrain and learn how your use your body for stronger, healthier results. Ready to start engaging your “Powerhouse”? Come take a class with us! If you’re new to the Pilates world, the best way to get started is taking a private class to learn the proper movements. For a limited time, we’re offering 3 private sessions for only $225—click here to get started!  Understanding Pilates terminology before you take your first class can help make the experience more enjoyable—and less confusing.
Below, we give you a glossary of some of the most commonly used Pilates terms (that you might hear your instructor use) to prepare you for class. We promise there’s no quiz at the end, but there may be a special offer… C-Curve The c-curve refers to the shape your body takes and maintains during certain Pilates exercises on the Mat and Reformer. The c-curve position should be initiated by your abdominals. It sets the stage for a flexible spine and a strong core. Box The term “box” was coined by Joe Pilates, the creator of Pilates, and refers to the line across your collarbone (from shoulder to shoulder) and the two lines that go down the sides of your torso, and then crossing your hip bones. The Pilates “box” is meant to bring awareness to your posture. It’s a way to keep your shoulders and hips level and even, like a box. Center/Centering In Pilates, it’s important to learn to move from your center. In class you will hear this a lot—return to your center, be always in your center—whether you are standing, sitting, or lying down. Imprinting Imprinting is the action of rolling down your spine and articulating it to improve your spinal alignment during certain Pilates movements. Imprinting correctly should release tightness, improve your posture and help align your “box.” Inner Eye You use your inner eye to become more aware of your surroundings, alignment and posture. Intercostal Muscles Simply put, these are the muscles located between your ribs. Lateral Breathing This type of conscious breathing emphasizes the lateral expansion of your rib cage and expands the intercostal muscles. It’s done while maintaining a consistent inward pull of the deep abdominal muscles as you breath in and out. Read more about the importance of breathing in Pilates. Midline In Pilates, your “midline” refers to the (imaginary) straight line that runs from the top of your head to the bottom of your feet. Pilates Stance This stance, thought of as a neutral position in Pilates, is used to set up and prepare for an exercise. When in Pilates stance, your legs are together, straight and rotated outward from the top of the thigh, bringing your heels together with the toes pointing slightly out (into a V-shape). You can think of this position like “first” position in ballet, but not quite as extreme. Powerhouse This is your upper shoulder girdle, including your entire core from your upper ribcage to your lower pelvic area, pelvic-floor muscles, hips and glutes. Reformer This piece of equipment—one of the most widely known Pilates apparatus—is made up of a unique combination of springs, pulleys, straps and a sliding carriage. Learn more about the Reformer and other common types of Pilates equipment. Scoop Abs When you perform an abdominal scoop, you engage the pelvic floor and pull your abs inward and, at the same time, draw your belly button down towards your spine. Tabletop Tabletop is the starting position for many Pilates exercises performed on the Mat. When in “tabletop” position, you lay flat on your back with your knees bent at a 45-degree angle. Your thighs are perpendicular to the ground and your legs should gently squeeze together and engage the inner thighs. Zipper/Zippering The motion of drawing your abdominals in and up, like you’re zipping up a vest. Button-up To “button-up” means to draw your ribs in and down—like you’re buttoning up a vest that is too small and drawing your ribs inward to fit. New to Pilates and looking for a place to start? Now that you know all of the essential Pilates terms, you’re ready to crush your first class. Click here to sign up for one of our new student special offers! |
About The AuthorFitness has always been a guiding force for Kathy Lopez, owner of Studio Be. Her inherent drive for health has naturally translated into helping others achieve strength, balance and wellness. Kathy has been voted Ventura's best Pilates instructor nine years in a row. Learn more... Categories
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