Summer Workout: Maintaining Movement on Vacation and During Travel

We hope that summer means time for you to embrace the sun, warmth, and the joy of outdoor activities. As we all get drawn to the great outdoors, it’s essential to remember that maintaining your movement routine and staying active during the summer months is crucial for your overall well-being. Remember, “motion is lotion.” Whether you’re planning a summer vacation, dealing with travel schedules, or juggling a busy life, finding ways to keep moving can be challenging.

In this blog post, we’ll explore strategies to keep up your movement routine and workouts over the summer. We’ll cover a range of topics, from incorporating fun outdoor activities into your routine to staying active during vacations and travel. We’ll also emphasize the significance of consistency and cadence in maintaining your success, especially when life gets hectic.

So, let’s dive in and discover how you can make the most of your summer while keeping up with your movement routine and achieving your weight and fitness goals!

Embracing the Summer Lifestyle into Your Workout Routine

Adapting your movement routine to the summer season brings forth a multitude of benefits that go beyond just physical fitness. One of the primary advantages is the opportunity to enjoy the great outdoors and soak up and feel the invigorating warmth of the sun.

Engaging in outdoor activities during summer allows you to breathe in fresh air, bask in natural light, and connect with nature, promoting a sense of overall well-being.

Summer presents an array of outdoor activities that are perfectly suited to the season’s climate and energy.

summer hiking for exercise
  • Hiking: Hiking, for example, can not only offer an excellent cardiovascular workout but also allows you to explore picturesque trails, immerse yourself in stunning landscapes, and reconnect with the beauty of nature.
  • Swimming: Swimming is another fantastic option, providing a refreshing full-body workout while helping you stay cool in the summer heat. Whether it’s in a pool, a lake, or the ocean, swimming engages various muscle groups, improves cardiovascular health, and is gentle on the joints.
  • Cycling: Cycling is yet another activity that thrives during the summer months. It allows you to pedal through scenic routes, whether it’s on city streets, countryside roads, or along the coastline, while reaping the benefits of cardiovascular exercise and lower body strength building.
  • Body-Weight Exercises: Beach workouts offer a unique opportunity to combine exercise with relaxation. From jogging on the sand to using weights and performing the foundational Pilates mat exercises against the backdrop of crashing waves, beach workouts provide a challenging yet enjoyable way to engage your muscles and enjoy the beach ambiance.

Incorporating fun and enjoyable activities into your movement routine is essential for maintaining motivation and engagement. When you genuinely enjoy the activities you’re participating in, exercise becomes less of a chore and more of a source of joy and fulfillment.

Summer offers countless options for enjoyable activities, whether it’s joining a beach volleyball league, trying out paddleboarding, or organizing outdoor yoga sessions with friends. And remember, both Pilates and the GYROTONIC® Method have mat and chair-based exercises you can take on the go with you. By infusing your routine with these exciting elements, you’ll find yourself looking forward to your workouts and feeling more motivated to stay consistent.

So, as you adapt your movement routine to the summer season, embrace the advantages of being outdoors, explore the diverse range of activities available, and prioritize incorporating fun and enjoyable elements. By doing so, you’ll not only enhance your physical fitness but also boost your overall well-being and create lasting memories of a summer filled with adventure, vitality, and personal growth.

Staying Active on Vacation and During Travel

Vacations and travel adventures are often seen as a break from our regular routines, including our workout regimen. However, it’s important to remember that staying active during these times not only helps maintain our progress but also enhances our overall enjoyment of the experience.

When planning your vacation, consider incorporating movement and fitness into your itinerary. Research local fitness facilities, explore outdoor activities specific to your destination, or simply pack some portable workout equipment like resistance bands or a jump rope.

Exercises for the Entire Body

If hitting the gym or finding fitness studios isn’t feasible, don’t worry! There are plenty of upper body-weight exercises (and lower body exercises) that require little to no equipment and can be done in the comfort of your hotel room or any open space.

Pilates and barre both have you covered with variations on all of the following bodyweight exercises including push-ups, squats, lunges, and planks. These exercises engage multiple muscle groups and provide an effective full-body workout. You can even create your own mini-circuits, combining exercises like jumping jacks, mountain climbers, and high knees for a quick burst of high-intensity training.

Integrate Movement into Your Vacation

Consider turning your vacation adventures into opportunities for movement. Explore your surroundings by going for a jog on the beach, taking a hike in a nearby nature reserve, or renting bicycles to explore the local area.

By incorporating some form of physical activity into your travel plans, you not only maintain your fitness but also create lasting memories of a vacation filled with adventure and discovery.

summer exercise on vacation with weights

Benefits of Exercising While on Vacation

Remember, planning and scheduling your workouts in advance can greatly increase the likelihood of staying active during your travels. Pack your workout clothes and sneakers, eat well and allocate specific times during your trip for exercise. By prioritizing movement, you’ll not only maintain your progress but also experience the benefits of increased energy levels, reduced stress, and improved mood while enjoying your vacation to the fullest.

With MOVE Wellness as your trusted companion, you can continue your workouts seamlessly during travel. Whether you access our virtual classes, utilize the MOVE On Demand options, or follow our YouTube videos, you’ll have a variety of resources at your fingertips to help you stay on track no matter where your adventures take you. So, go ahead and explore the world while keeping up with your movement routine and staying committed to your fitness goals.

Keeping Your Normal Workout/Fitness Routine Schedule:

Consistency is key when it comes to maintaining progress and reaching your fitness goals. Summer may bring changes to your schedule and routine, but it’s important to find ways to adapt and stay consistent with your workouts. By maintaining a regular workout schedule each week, you reinforce positive habits and ensure steady progress towards your fitness goals.

To fit your summer schedule, consider adjusting the timing of your workouts.

Early morning or evening workouts can be particularly effective during the summer months when temperatures are cooler. Starting your day with exercise can provide a boost of energy and set a positive tone for the rest of the day. Alternatively, evening workouts can help you unwind and relieve stress after a busy day. Find the time that works best for you and commit to it consistently.

When it comes to workout locations, summer opens up a world of possibilities.

Take advantage of nearby parks, outdoor spaces, or even your own backyard. These locations offer fresh air, natural scenery, and a change of environment from indoor gym settings. Whether it’s a park with running trails, a beachfront for yoga sessions, or a local outdoor fitness area, finding alternative workout locations can make your exercise routine more enjoyable and invigorating.

Involving friends or family members in your workouts can bring added accountability and support.

Consider organizing group workouts or fitness challenges. Not only will you have a support system to keep you motivated, but you’ll also foster a sense of camaraderie and make exercise a social activity. Working out with others can be fun, inspiring, and help you stay committed to your fitness goals.

Remember, consistency is not about perfection. It’s about making a commitment to yourself and doing your best to stick to your workout schedule even amidst the summer festivities.

By adapting your routine to fit your summer schedule, finding alternative workout locations, and involving loved ones in your fitness journey, you’ll create an environment of support and accountability that keeps you on track.

Stay dedicated, stay consistent, and enjoy the rewards of progress and growth throughout the summer season.

Utilizing MOVE Wellness’s Resources

MOVE Wellness is your ultimate companion in maintaining an active summer movement routine. With a range of resources at your disposal, you can stay motivated, engaged, and on track towards your fitness goals throughout the rest of the season.

Participating in virtual classes offered by MOVE Wellness brings numerous benefits to your summer workout routine.

These classes provide flexibility and convenience, allowing you to join from the comfort of your own home or wherever your summer adventures take you. Virtual classes offer a structured workout experience led by professional instructors who guide and motivate you in real-time.

Whether it’s yoga, Pilates, cardio, or strength training, these classes offer a diverse range of options to cater to your preferences and fitness levels. With flexible scheduling, you can easily incorporate virtual classes into your summer routine, ensuring you never miss a workout.

Elaine Economou working out on vacation

MOVE Wellness’s On Demand options provide a treasure trove of workouts that can be accessed at your own pace.

Whether you’re looking for a quick workout on a busy day or want to dive into a more comprehensive session, MOVE On Demand allows you to choose workouts that suit your time availability, body, and specific goals.

The beauty of MOVE On Demand is that it empowers you with the freedom to exercise whenever and wherever you choose. With a variety of workouts to choose from, you can customize your summer movement routine to fit your needs and preferences.

In addition to virtual classes and On Demand options, MOVE Wellness’s YouTube videos serve as an excellent resource for additional guidance and inspiration.

MOVE’s YouTube channel features a collection of workout videos, tips, and educational content that can enhance your understanding of movement, exercise techniques, and overall fitness. These videos offer a wealth of knowledge and support, serving as a valuable complement to your summer routine.

By utilizing MOVE Wellness’s entire body of resources, you gain access to a wide range of workouts, expert guidance, and the flexibility to fit exercise into your summer schedule. Whether you prefer the live interaction of virtual classes, the convenience of On Demand options, or the educational value of YouTube videos, MOVE Wellness is there to support you every step of the way.

Take advantage of these resources to elevate your summer movement routine and make the most of this season of growth, vitality, and personal transformation.

Cadence: Frequency and Consistency for Success

Establishing a regular cadence for your workouts is essential for long-term success in your fitness journey. Consistency is the key that unlocks progress and helps you reach your goals. By committing to a consistent workout plan and routine, you build discipline, develop healthy habits, and set yourself up for lasting results.

Setting realistic goals and creating a manageable schedule are crucial components of establishing a consistent cadence. It’s important to set goals that are achievable and aligned with your current fitness level and lifestyle.

Break down your larger goals into smaller, more manageable milestones that you can work towards over time. This approach allows you to track your progress and experience a sense of accomplishment as you reach each milestone along the way.

Tracking your progress is not only a way to measure your success but also a powerful motivator. Keep a record of your workouts, noting the exercises, duration, and intensity. This tracking allows you to see how far you’ve come and provides a visual representation of your dedication and hard work.

Celebrate even the small milestones you achieve, as they indicate progress and reinforce your commitment to your fitness journey.

Remember, establishing a regular cadence for your workouts is a commitment to your health and well-being.

By setting realistic goals, creating a manageable schedule, tracking your progress, and seeking support from the MOVE Wellness community, you position yourself for success.

Stay consistent, stay focused, and embrace the journey towards a stronger, healthier, and happier you.

Summer Workout Routines

To recap: we’ve explored various strategies for keeping up your movement routine and workouts over the summer, even amidst vacations, travel, and a busy schedule. We highlighted the importance of maintaining consistency, adaptability, and embracing the summer lifestyle to stay active and engaged in your fitness journey.

Remember, summer should not be a time to pause your progress, but rather an opportunity to elevate your fitness goals and experience new adventures. By adapting your movement routine to the season, exploring outdoor activities, and incorporating fun and enjoyable elements, you can stay motivated, energized, and committed to your health and well-being.

In your pursuit of maintaining a movement routine, MOVE Wellness stands ready to support you. We have a wealth of resources to keep you on track no matter where you are. Take advantage of these tools to ensure you have the guidance and inspiration you need to achieve your fitness goals.

Embrace the summer season as a time of growth, adventure, and self-care.

Let the warmth of the sun and the beauty of the outdoors ignite your passion for movement. Stay consistent, track your progress, and celebrate your accomplishments along the way. And remember, the MOVE Wellness community is here to cheer you on and provide the support you need.

Here’s to a summer filled with strength, vitality, and a renewed commitment to your health and well-being.

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Body image and expectations during pregnancy

by MOVE instructor Davy Darnton

Pregnant bodies are forever at the mercy of public discussion, whether we want them to be or not. And women experiencing the physical, psychological and emotional weight of pregnancy need strong supportive communities available to them before, during and beyond childbirth. As I reflect on the arrival of my second and third children, I can feel the weight of the social expectations surrounding my body nearly everywhere I go.

Public expectations of the pregnant body

I remember once, at 29 weeks pregnant, I was asked by a complete stranger if I was having twins, while another person casually commented that I “looked like I was about to pop.” I explained to them that I did in fact have only one baby in my belly and that I wasn’t due for another couple of months.

As a Pilates instructor and mother, I wanted to shout from the rooftops, “This is what a healthy woman who is five feet tall and seven months pregnant looks like!”

The goal during pregnancy is simple: Keep yourself healthy, keep your baby healthy. And a healthy you and a healthy baby mean weight gain and a big belly. And I’ll never understand why people expect pregnant women to look small. Sure, the weight gain bothered me a bit during my first pregnancy. But now looking back on my third pregnancy, I know exactly what my body is doing: it’s transitioning into “milk truck” mode. And if becoming rounder and fuller means I birth a healthy baby and am able to feed that baby, great. Bring on the soft, supple body.

 

The myth of the postpartum body “bouncing back”

Recently, a male friend of mine whose sister is pregnant asked me, “So, you bounce back pretty quickly right?” I looked him right in the eyes and said, “There’s no bouncing back. Your body is never the same after pregnancy and birth.” It wasn’t the answer he was expecting.

The whole idea of bodies bouncing back is pretty silly. Our bodies aren’t basketballs, and that’s a good thing. Life moves forward, not backward. We should be encouraging women to celebrate the new bodies they have, not stigmatizing the changes that accompany them. This shouldn’t be a revolutionary concept, and yet somehow it still is.

I can’t tell you how many clients I work with who are experiencing multiple pelvic organ prolapses and incontinence because of the counterproductive expectations and narratives surrounding the pregnant and postpartum body. During pregnancy, our bodies are preparing for birth. That means opening and loosening, not restricting and tightening. After pregnancy, our bodies work and move in new ways, and we should embrace that. There’s no going back to “maidenhood” after motherhood. And why would you want to?

Pregnancy, celebrities and the media

If there were every two ideas perfectly at odds with one another, they would be a healthy pregnant body and the media’s representation of pregnancy. We see celebrities on television and in magazines (with a full arsenal of personal trainers and nutritionists behind the curtain) basking in the glow of their pregnancies until about six or seven months in, and then they disappear until they’ve magically “bounced back” to their prenatal bodies. Or so the media would have us believe.

Pilates is for every body

One of the most troubling aspects of social expectations surrounding body image, of the pregnant body or any body, is that they fail to acknowledge that we are all individuals with unique body shapes and sizes.

A pregnant woman who is six feet tall with wide hips is going to carry a baby differently than one who is five feet tall with narrow hips. Similarly, someone who’s just given birth is going to look and move differently than someone recovering from a stroke or spinal surgery. Which is why focusing on the health and function of your body from the inside out (rather than what it looks like on the outside) is the key to feeling better and stronger, and living longer.

My favorite thing about teaching Pilates as a movement practice is that it helps you feel better and more balanced, whether your motivation for doing it comes from wanting to fix lower back pain from years of sitting at a desk or just a basic desire to look better in a swimsuit.

A fit pregnancy and the GYROTONIC® method

One of the fundamental problems with the word “fit” is that, for most people, that means tight and toned, or more accurately, constricted. Pregnant women need their bodies to open and release, not tighten up.

We need mobility and stability. We need our spines and sacrums to glide through their full range of motion. We need our femurs to articulate properly in our hip sockets and we need our tailbones to wag.

A “fit pregnancy” isn’t about weight lifting and more traditional exercises methods, although it can certainly include those things when done safely and thoughtfully. Prenatal exercise should include a harmonious blend of fascial stretching and muscle strengthening.

In July 2017, I started learning the GYROTONIC® method to get out of my comfort zone a bit and learn a more dynamic way of moving my body. At first I was overwhelmed, and moving that way felt foreign to my body. But then I fell in love with it.

I started working toward certification as a GYROTONIC® instructor later that year completed my final certification course at 28 weeks pregnant in April 2019. It was a joyful and empowering physical experience. I left feeling energized, strong and ready to enter and embrace my third and fourth trimesters.

After the birth of my first child, I grew tremendously as a Pilates instructor because I was able to apply that knowledge base and movement practice to my own body as it healed. And now, I’m geeking out on movement in anticipation of the healing process again, this time with GYROTONIC® also in my toolbox. And beyond my own postpartum healing, I look forward to bringing this deeper knowledge to my work with clients when I return from maternity leave.

I feel nourished and supported through the movement work I’m doing now, and like I’m working with my body and my baby, rather than against them.

Community support and movement practices for pregnant women

If you really want to be supportive of and say the right thing to women who are expecting, here’s my advice: stop commenting on their bodies. Instead, try saying one of the following:

  • You look so healthy and wonderful.
  • When are you due? (with a tone of genuine curiosity, not judgment)
  • I really hope everything continues to go smoothly and that you have a joyful birth.
  • What are you most looking forward to?
  • After the baby is born, can I help by bringing you dinner or anything else?

Along those same lines, it’s also important to know what not to say. Pregnant women do not want to hear about your cousin’s traumatic high-risk birth story, or about their pregnancy “waddle,” or anything else that might compound the natural amount of anxiety and uncertainty we experience while pregnant.

Pregnant women need access to the wisdom and resources of other women who have already given birth and/or movement instructors who understand how prenatal and postpartum bodies work, move and heal. We need to understand what physical challenges are normal, common and treatable after we give birth.

We need a supportive team of experts including physicians, midwives, pelvic health physical therapists, pre/postnatal fitness instructors, friends and family who will collectively help us feel empowered rather than helpless. We need nourishing foods that help our babies grow, and that help us heal mentally and physically.

It often feels to me like our culture has lost so many of the communal support structures for women before and after pregnancy. Women aren’t supposed to do this alone. We can’t heal from childbirth if we’re not resting enough. We can’t just jump back into the daily grind without risking pelvic organ prolapse, incontinence and a range of mental health challenges.

Investing in smart, safe prenatal movement practices and a postpartum period that celebrates the new body you have, rather than clinging to the old body you left behind, is an investment in the health of your whole family, whatever that family may look like.

Want to learn more about the benefits of Pilates and GYROTONIC® for before and after pregnancy? Looking for a supportive and knowledgeable community to help you support and celebrate the body you have? Visit movewellness.com or call 734-224-2560.

Davy Darnton is a STOTT Pilates and GYROTONIC® instructor at MOVE Wellness in Ann Arbor and can be found on Instagram at @davydarnton.movement.

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In-Studio COVID-19 Protocols: We’re Open and Ready for You

Your Workout. Your Choice.

We’re here for you—however you want to move with us. We recognize that some of you are eager to join us in-studio while others would prefer to wait for now. We respect whatever decision is best for you—your workout, your choice. Safety protocols are in place in the physical studio and MOVE Wellness is currently scheduling private sessions and small group classes. Our livestream classes continue to be available, and virtual private and small-group training sessions are also an option to meet a wide-range of client needs. We invite you to choose the mix of in-studio or at-home training that’s right for you.

Your Safety in Our Studio

When you’re ready to visit MOVE in-person, we want you to feel safe. So we’re taking important steps to make sure you’re comfortable. Here are the primary COVID-19 protocols we have in place.

  • The studio layout has been redesigned to allow for physical distancing and a streamlined flow of clients. 
  • The number of people allowed in-studio at any given time will be limited.
  • New windows and ceiling fans have been installed to allow fresh airflow.
  • We have added UVC light filtering to our HVAC system to kill any airborne virus particles that pass through.
  • Cotton gloves will be made available to clients who wish to use them.
  • Masks are optional for clients. Staff will be mask-optional when Washtenaw County is in the CDC low or medium community level. Masks will be required for staff when Washtenaw County is in the CDC high community level. Clients are welcome to ask their trainer to wear a mask for any individual session. Please reach out to us with any specific questions or concerns.
  • Stringent cleaning protocols with approved cleaning solutions are in place for all equipment and touched surfaces.
  • We have a UVC light wand for extra sanitizing of props and equipment.
  • Reusable items (fabric straps, gloves, etc) will be sanitized according to the CDC approved guidelines. 
  • We ask all clients and staff to stay home if experiencing 2 or more of the following symptoms:  fever, chills, repeated shaking with chills, muscle pain, headache, sore throat, cough, congestion or runny nose, nausea or vomiting, diarrhea, loss of taste and/or smell. 

We will continue to monitor local, federal, state, and international guidelines for any changes in recommendations, cleaning strategies and best practices. We continuously update our policies as needed and you can trust that we will always keep the lines of communication open. 

You CAN Start Now

Ready to get started with an in-studio training session? We’re happy to continue to see you online for private sessions, or livestream classes. We look forward to designing a safe and comfortable plan for each and every member of our community. Your workout—your choice.

Please feel free to reach out to us at office@movewellness.com with any questions or concerns you may have. 

Be Fit. Be Well. Be Inspired.

Elaine, Robin, Rachel and Staff

A Picture is Worth A Thousand Words

To help you visualize the changes at MOVE, we want to share some photos of our new equipment arrangement in both studios to allow for physical distancing, as well as our new windows that open and ceiling fans to enhance airflow. We’re so excited about these changes to safely welcome you back into our space.

 

 

 

Pilates Equipment at MOVE Wellness

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Working Out While Traveling: How to Keep Up Your Fitness Routine

How to Keep Up Your Fitness Routine While Traveling

The latest blog from Elaine Economou about working out while traveling is now posted on the popular website, Sixty and Me.

“Once you evaluate the when and where of a travel exercise routine, figuring out how you will exercise is the next step. With internet access you can do virtually (pun intended!) anything you want. Online fitness options—both on demand workouts and livestream classes—are widely available. You don’t need to have any fancy equipment or props taking up space in your suitcase. Use a beach towel instead of a mat and water bottles as hand weights. That book you brought along to read on your trip can make a great substitute yoga block.”

—Elaine Economou

Tips for Working Out While Traveling

In this blog, Elaine will guide you though how to think about your available time and space on vacation. She’ll break down the advantages of the various online workout options. And, she’ll talk about what type of exercise you need most when you’re on the road. Give the following 30-minute Level 1 Pilates class a try on your next vacation using therabands for resistance. Perfect for your suitcase! Be sure to read the full blog over on Sixty and Me to learn even more strategies.

Read How to Keep Up Your Fitness Routine While Traveling.

Move More, Feel Better

We know the more you move, the better you feel. That includes finding smart ways to make movement part of your routine, even when traveling. For wherever life takes you or from the comfort of your very own home, MOVE Wellness offers a free 14 day trial of our livestream classes. Support the activities you love to do in life by starting today!

Start Your FREE 14 Day Livestream Trial

About Elaine Economou

Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training. 

Find all of Elaine’s Sixty and Me blogs on her author page.

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Mindful Moments: Simple Daily Practices in 10 Minutes or Less

The latest blog from Elaine Economou is now posted on the popular website, Sixty and Me.

Do you have a mindfulness routine? A lot of us would automatically associate mindfulness with meditation and we’d be right. Meditation is a form of mindfulness, but it’s not the only way to be mindful. Mindfulness can include movement too. Things like breathing routines, gentle exercise, simple movements, and a variety of activities that connect the mind and the body. In this short video, Elaine will introduce you to mindfulness and mindful movement and how it has positive and lasting effects on the entire body.

https://youtu.be/Kqcbh9VYdoc

Getting started with mindful movement

Read the full blog for our list of 10 simple mindful moments to get you started. Each of them takes 10 minutes or less and they are designed to mix and match throughout your day. You’ll be on your way to starting your own mindfulness practice in no time.

Move more, feel better

It takes time to build a new habit or routine. Start by adding one or two of these activities to your day and add more as you can. When you’re ready to expand on this simple list of activities, a movement professional can help you learn to dive deeper into your mindful movement practice. Join us in our Ann Arbor, MI studio for private or small group classes. You’re also invited to enjoy a free trial of interactive livestream classes. Whichever path is right for you, support the activities you love to do in life by starting your personal movement journey today.

Start Your FREE Livestream Trial

About Elaine Economou

Elaine Economou

Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training. 

Find all of Elaine’s Sixty and Me blogs on her author page.

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Livestream Zumba® Classes: Join the Dance Fitness Party

Livestream Zumba® classes have arrived! This summer, MOVE Livestream is offering three different levels: a Zumba® class, a Zumba® Gold class, and a Zumba® Gold Chair class. I absolutely love teaching livestream Zumba® classes: Each class feels like a dance party! While you are moving and grooving to fun Latin and World rhythms in a Zumba® Class, you are getting your heart rate up, conditioning your muscles, working on balance and flexibility, and boosting your energy to feel great after each class. And the best part is that previous dance experience is not required. Zumba® classes are great for everybody and every body. 

Choose the class that’s right for you

Zumba® Class

A Zumba® class mixes low-intensity and high-intensity moves for an interval-style dance party workout. Once the Latin and World rhythms take over, you’ll see why Zumba® Fitness classes are often called exercise in disguise. During a Zumba® class, the instructor typically uses visual cues to show what step is coming next and how many repetitions of each dance move are done. Once you get comfortable with the steps, it’s time to pump it up and get grooving! 

Zumba® Gold

A Zumba® Gold class takes the same Latin and World rhythms and places an emphasis on the low-intensity moves seen in a Zumba® class. This class is designed for active older adults or anyone who is looking for a modified Zumba® class. In a Zumba® Gold class, the instructor will give visual and verbal cues to help participants know what dance move is coming next. We focus on all the elements of fitness: cardiovascular, muscular conditioning, flexibility, and balance. In this class you will be safe to dance, and you will feel good in your own body. 

Zumba® Gold Chair

In a Zumba® Gold Chair class, you are seated in a chair. This is the perfect modification for individuals who want to feel safe while taking class by removing the element of balance from the equation. Bringing in elements of a Zumba® Gold class, this low-intensity class is perfect for working on range of motion, coordination, and muscular conditioning. This class will get you moving and grooving to some fun Zumba® rhythms. 

What do you need for a Zumba® class? 

During your Zumba® class, I recommend wearing comfortable shoes that you can move in and will keep you stable. For a Zumba® and a Zumba® Gold class, you will need an open space with about four steps to the right, four steps to the left, and four steps forward and backwards. If you are interested in taking a Zumba® Gold Chair class, a chair without arms works best to allow your arms full range of motion. And in any Zumba® class, we sweat… so always keep a water bottle nearby. 

What can you expect in a Zumba® class?

The general class structure includes a warmup with step touch, cardio, and toning, core steps and choreography, and a cooldown to bring your heart rate down and stretch. I cannot emphasize enough; you do not need dance experience to take a Zumba® class! If you feel like you don’t have any rhythm you can still show up for yourself and enjoy this dance party… and get a workout in 🙂  

The more you move, the better you feel

Are you nervous about doing the wrong steps? Keep in mind that a Zumba® class is not a dance class. It is not about learning the choreography or doing the right steps. It’s just about moving. I will keep the songs and steps the same from class to class, so every week will feel better as you get more comfortable with the moves. Taking a Zumba® class is, in my opinion, is a great way to feel good in your own body and to groove out all your stress. I can’t wait to see you on the dance floor! 

Livestream Zumba® classes start June 14th. Enjoy a 14 Day free trial of MOVE Livestream and join the dance fitness party this summer.

START YOUR FREE 14 DAY TRIAL
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Mindful Movement: How to Create Routines to Improve Well-Being

Mindful movement habits to support our mental well-being

Confession: I am a movement nerd. But developing a mindful movement practice doesn’t mean you have to be too! I’ve spent decades thinking about physical movement and how to help more people incorporate it into their daily lives in positive, productive ways. Whether I’m teaching a Pilates class, helping people combat the cumulative effects of sitting at a computer all day, or working on my own GYROTONIC® practice, my focus is always on moving purposefully and mindfully. But what the heck does that mean? What does mindfulness look like when we connect it to physical activity and why should we care?

Mindfulness is a friendly conversation between your mind and body

Last year, I read a great article by Elizabeth Yuko that outlines why mindfulness is so often misunderstood and how she learned to use it to alleviate her own stress and anxiety. Yuko highlights the fact that mindfulness, as it’s explained by psychologists, is about observing your thoughts and feelings in an objective way. It’s not about zoning out and clearing your mind to calm yourself, but rather it’s a way of using your senses to notice the things around you, which in turn helps calm your mind and body. 

This idea of “noticing” and understanding why it matters is critical to mindfulness and creating successful movement habits. Noticing the sensations within our own bodies is called interoception. On a basic level, it’s how our bodies and brains speak to one another. It’s how we know when we’re tired, hungry or thirsty, or when we need to pee. However, learning to listen to our bodies’ messages can also help us develop healthy movement and exercise habits, reduce stress, and improve our overall well-being.

So many people I’ve worked with over the years believe that starting healthy exercise and movement routines means finding the time, purchasing the right equipment, and/or getting the motivation to start. But I think the first and most challenging step is practicing mindfulness so that you can better connect how you feel with how you move. 

Two black and white dogs in the woods sitting at attention.

Noticing which activities make us feel better

Take a moment to think about the types of activities that you enjoy and find yourself purposefully seeking out. Maybe it’s getting up early in the morning when it’s still cold and a little dark to walk your dog. Perhaps it’s packing up your laptop and going to your favorite coffee shop to work for the afternoon. Or maybe it’s cooking a big meal in the evening for your family. For me, it’s heading out for a walk in the woods behind my house with my dogs. 

Now, think about why you enjoy those things and how you feel. Maybe getting out for a walk early in the morning is when the sound of the birds is the loudest for you (or the sound of traffic the quietest) and feeling the cold on your face or legs makes your skin tingle and wakes you up. Is your favorite coffee shop your favorite because of how it smells, sounds, and appears inside? Does that collection of physical stimuli re-energize you and make you feel ready to work for another couple of hours? Does cooking in your kitchen (the feel of different ingredients in your hands, the smell of spices or herbs, the heat from a warm stove or oven) change how you feel physically and mentally?

Creating mindful movement routines to improve well-being

Noticing how you feel when you engage in different activities is the key to starting and sustaining healthy physical movement routines, too. But here’s the key: Learning to notice how we feel takes practice. Yes, really.

The more often we do something, the more thoughtfully and deeply we’re able to engage in it. It’s just like exercising a muscle. The first time you try to do squats for example, you might be completely focused on trying to learn the correct form from your trainer, that you can’t even begin to think about what your muscles are doing or how they should feel. But the more you do it, the easier it is to start noticing what it should feel like.

A MOVE trainer doing a full body stretch on the floor.

The same thing happens in our Pilates classes at MOVE Wellness. When someone is new to Pilates, just learning to notice how their body and breath feel when the lumbar spine moves from a neutral to imprint position and back again takes practice. The more we practice, the easier it is to be mindful of what we’re doing, how we feel when we’re doing it, and what to do next to build on that positive movement. As we do this, our awareness increases and works to counteract any tension or stress.

Below are a few simple tips for learning to move more mindfully:

Move more.

(Thank you, Captain Obvious!) Ok, so when I say move more, what I’m really talking about is intentionally incorporating physical movement opportunities into your day. Set an alarm on your phone for certain times of the day that signal it’s time to get up and go out for a 30-minute walk. If you don’t have 30 minutes, go for 10 or 15. Even getting up from your computer once every hour to take a couple laps around your apartment or yard can become an essential well-being routine. If you’re injured or unable to walk, schedule regular opportunities to sit somewhere, breathe deeply, and gently stretch your limbs and mobilize your joints. Try midday or hourly shoulder, wrist and ankle circles. 

Move in a way that you enjoy.

I will continue to shout this mantra from the highest mountain tops. If you want to make physical movement a part of your routine, you need to find a way of moving that you enjoy enough to do regularly. And start small. If you’re a walker or jogger, try walking or jogging once or twice a day for even just 10 or 15 minutes. If you love doing yard work or gardening, schedule time each day to move that way. If you can’t stand the idea of lifting weights or going to the gym, but love kicking a soccer ball around or dancing with friends, do that regularly. Don’t think “workout.” Think movement. If you’re going to learn to notice how you feel when moving, it has to be routine and it has to be enjoyable.

Move with your breath.

Practicing breathing can feel silly and unproductive if you’ve never done it before. But learning to notice how our breath moves through our bodies is the easiest way to practice mindful movement when we’re new to it. Focusing our attention on breathing slows everything else down, which does wonders for reducing physical tension and racing thoughts that produce anxiety. (Ever told a friend or child to “slow down and take a breath” before? What we really mean is, take a breath so you can slow down.)

Find regular times during the day to sit upright (either on a chair or stool with feet flat on the floor OR on a mat or cushion with your legs positioned however is most comfortable for you). Then, with eyes closed or just softly gazing down, calmly breathe in for two or three counts, and then gently exhale out for five or six counts. And don’t worry about the counts! Whatever feels natural is what you should do. As you breathe, let your mind notice how your lower back, belly, ribs, and shoulders move and feel on the inhale. Notice how they change on the exhale.

Noticing our breathing in this way accomplishes two critical self-regulatory activities in our bodies: 1) It stimulates the vagus nerve, which helps regulate our nervous systems and ultimately our stress levels, and 2) it encourages the organic function of our musculoskeletal anatomy including our deep abdominal and pelvic floor muscles.

Elaine Economou teaching an online fitness class in front of an iPad.

Getting the professional help and mental health resources you need

No matter how you start your mindful movement journey, feeling safe and supported while you do it is essential. If using free online movement resources or some of the simple tips above leaves you feeling intimidated or uncertain, reach out to a movement professional for help.

If you’re facing some major life challenges right now that are leaving you feeling unmotivated or overwhelmed, seek out professional resources and ask for the support that you need. St. Joseph Mercy Behavioral Health provides services that can address a variety of mental health needs.

Most important, remember that being mindful is about noticing how you feel without passing judgment on yourself or your feelings. 

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9 Simple Exercises for a Sedentary Lifestyle

Counteract the Effects of Sitting with these Simple Exercises for a Sedentary Lifestyle

The latest blog from our own Elaine Economou is now posted on the popular website, Sixty and Me.

“A majority of us have seen our routines and daily movement patterns uprooted over this last year by the global pandemic. Like it or not, we are spending a significant amount of time within the cozy confines of our own homes. Those of us working from home are commuting to a chair in the next room. Instead of walking across the office to ask a colleague a question, we are interacting on a screen. As we’ve all seen from mail and shipping delays, more of us are now doing our shopping and errands online. And let’s not forget all the happy hours or book group meetings moved to a Zoom format. What does this all add up to? We are moving our bodies less and sitting a lot more.”

Elaine Economou
https://youtu.be/58QVNdiFfyI

The answer is to move more. With simple modifications to your daily routine, you can offset the effects of too much sitting in your lifestyle. Try the 10-minute routine in the video above with 9 exercises perfect for maintaining movement throughout your spine. These exercises can be done all at once, or one or two throughout the day. Be sure to read the full blog over on Sixty and Me to learn even more strategies.

Read 9 Simple Exercises for a Sedentary Lifestyle.

You CAN Start Now

See for yourself what Pilates can do for you from the comfort of your own home. MOVE Wellness offers a free 14 day trial of our livestream classes with over 40 to choose from weekly. We are also welcoming clients safely into our Ann Arbor, MI studio for private training sessions. Whichever path is right for you, support the activities you love to do in life by starting your personal Pilates journey today!

Start Your FREE 14 Day Livestream Trial
Elaine Economou

About Elaine Economou

Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training. 

Find all of Elaine’s Sixty and Me blogs on her author page.

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4 Simple Ways to Be Heart Healthy

Simple Ways to Be Heart Healthy

This content was originally published February 2018 and has been updated February 11, 2021.

Did you know one in five heart attacks goes unnoticed? Meaning, the damage done to your arteries has happened without any prevalent symptoms, which can make someone even more susceptible to future heart attacks . Heart disease is the number one killer in the United States, making it extremely important to prioritize taking care of your heart. MOVE Wellness is collaborating with the American Heart Association to encourage people everywhere to be aware of their cardiac health. February is Heart Month and a great time to remind everyone of four simple ways to be heart healthy.

Yoga Teacher showing us how to be heart healthy by managing stress

Step 1: Manage your stress

Stress increases blood pressure. One of the key indicators of possible heart issues in the future is high blood pressure. High blood pressure simply means that the force of blood pushing against your blood vessel walls is too high .  This becomes problematic because when blood is pumping this forcefully, the extra pressure can damage the lining of the blood vessels over time. Since nutrients and oxygen are delivered to your body via these vessels, once they are damaged, it is impossible for your body to get the nutrients and oxygen it needs to survive.

Two great ways to combat stress are taking yoga classes, or practicing meditation on your own. We recommend the free meditation app Insight Timer for practicing meditation at home. Talk with your trainer or the front desk for more information.

Hearth Healthy graphic

Step 2: Know your heart healthy numbers

How high is too high?

  • A BP under 120/80 is normal
  • 120-139 (systolic BP) or 80-89 (diastolic BP) indicates pre-hypertension (pre-high blood pressure.

Anything over these numbers means a high blood pressure diagnosis. Other numbers to know: sleep hours, daily steps, blood pressure, veggie intake, BMI, Cholesterol, LDL, HDL, TG, Apo A, Calcium Score, CIMT, Fasting BS, HgbA1c, Cortisol, B vitamins, Iron, Ferritin, Vit D, Testosterone, Resting heart rate, Thyroid, HRV

Make an appointment with your healthcare provider today to learn about your numbers – this knowledge could just save your life.

Vegetable Chili for heart healthy nutrition

Step 3: Nutrition for heart health

Be mindful of cholesterol-heavy foods, including eggs, full-fat cheeses, chicken dishes, burgers, etc. and consult your physician for tailored eating guidelines. The American Heart Association recommends eating a variety of fresh fruits and vegetables, lean poultry or fish, whole grains, and skim or low-fat dairy products. To get you started, we recommend trying our delicious Vegetable Chili Recipe.

A view of someone out for a walk from above.

Step 4: Get Your Heart Rate Up

In simple terms, find ways to move every day. Walking is one of the best things we can do for our overall physical and mental health. In addition, it’s also one of the most accessible forms of exercise available. A brisk walk or a 30-minute jog each day is a great place to start moving and increase your heart rate!

Another fun option to integrate some cardio into your routine is a barre class at MOVE. Barre integrates elements of dance, yoga, cardio, strength training and yes, even Pilates. It can be a great choice for anyone cleared by a medical professional for exercise… no dance training needed! 

You can also try out the New York Times 7-minute workout at home to get your heart rate up. With just 12 exercises using only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort.

Signs and symptoms of heart attack

Stay on the lookout for these important, hard-to-recognize symptoms of a heart attack brought to you by the AHA’s Go Red For Women :

Symptoms in Women

  • Chest pain, but not always
  • Pain or pressure in the lower chest or upper abdomen
  • Jaw, neck or upper back pain
  • Nausea or vomiting
  • Shortness of breath
  • Fainting
  • Indigestion
  • Extreme fatigue

Symptoms in Men

  • Squeezing chest pressure or pain
  • Jaw, neck or back pain
  • Nausea or vomiting
  • Shortness of breath
A Men's Pilates class on the Bosu.

Be Fit. Be Well. Be Inspired. Be Heart Smart.

Our experienced trainers can help design a program based on your individual needs and goals. Here are 5 ways you can get started today and join the MOVE Wellness Community.

  1. Private Sessions or Small Group Classes: In studio or virtual
  2. Movement Essentials: A complete 28-day online program
  3. MOVE On Demand: Subscribe or purchase
  4. MOVE Livestream: Start your FREE 14 day trial today
  5. YouTube Channel: Exciting new content added regularly

You CAN start now.

Still have questions? Give us a call at 734-224-2560 or email office@movewellness.com. Let us get you started on your personal Pilates journey today! 

Start Now

https://www.cdc.gov/heartdisease/heart_attack.htm

https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/how-high-blood-pressure-is-diagnosed

https://www.goredforwomen.org/en/about-heart-disease-in-women/signs-and-symptoms-in-women

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Starting Pilates at 60: An Efficient and Safe Way to Exercise

You Can Start Now: Starting Pilates at 60

We’re thrilled to share that our very own Elaine Economou is now a guest blogger for the popular lifestyle website Sixty and Me. Her first blog is all about starting Pilates in your 60s. Learn how Pilates principles can help women over 60 get and stay strong. While starting a brand new exercise routine can seem daunting at any age, Pilates can help with strength, balance, and overall mobility to support the things you love to do in life. Elaine will guide you through topics such as:

  • What is Pilates?
  • What are the benefits of Pilates?
  • How can I get started with Pilates?

Read Starting Pilates at 60: An Efficient and Safe Way to Exercise

You CAN Start Now

See for yourself what Pilates can do for you from the comfort of your own home. MOVE Wellness offers a free 14 day trial of our livestream classes with over 40 to choose from weekly. We are also welcoming clients safely into our Ann Arbor, MI studio for private training sessions. Whichever path is right for you, support the activities you love to do in life by starting your personal Pilates journey today!

Start Your FREE 14 Day Livestream Trial

About Elaine Economou

Elaine Economou

Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training. 

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