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Music to Move You

A few weeks ago, Elaine Economou found an inspiring playlist shared by the staff of the University Musical Society they called “Quarantunes”. Each UMS staff member contributed a track to the list that was helping them through this period of social distancing. At a time when we’ve lost simple daily contact with each other, this seemed like a lovely way to connect and share something of ourselves. 

Music can be incredibly therapeutic. Certain songs evoke memories of significant times in our lives. Music has the power to motivate and energize us or calm us down. Music can shift our mood or mold our focus. It can even complement how we are feeling and provide escape or comfort as needed. What a powerful tool to share how we’re all feeling right now and connect as a group. So, we give to you this list of what we’re listening to during this challenging time. We hope you find inspiration and connection of your own in our picks. While we cannot be together, this playlist is a way to deepen our connection.

Tell us here, what music is giving YOU inspiration right now? 

Pilates Extension

MOVE Wellness Staff Inspiration Picks

Listen on Spotify
Listen on Apple Music

“Dancing in the Moonlight” by King Harvest

Submitted by Marybeth Housner, Trainer

This song reminds me of simpler more carefree times, like summer vacations up North on Lake Michigan.

“Eyes” by Rogue Wave

Submitted by Rachel Cook, Studio Manager

Reminds me of sunny days and simple happiness, like wandering through my childhood neighborhood.

“What a Wonderful World” by Louis Armstrong

Submitted by Tony Brutz, Trainer

It is my favorite song. It reminds me of all the simple things in this world that we tend to overlook. The song is a complete positive. Nothing negative.

“Dream a Little Dream of Me” by Ella Fitzgerald and Louis Armstrong

Submitted by Lauren Miller, Senior Trainer

This song makes me smile, then cry with some kind of nostalgic joy, then start dancing. The best adjective I can think of to describe it is ”delicious.”

“Piano Trio No. 1 in B-Flat” by Franz Schubert

Submitted by Sarah Cohen, Trainer

What I am appreciating about this piece right now is how beautifully the three instruments compliment each other. Each has their own important piece of the melody but then the other instruments come in for support. It is analogous to how I would like the members of my family to work together in this time of so much togetherness.  

“Little Red Corvette” by Prince

Submitted by Nancy Kelly, Marketing Team

It’s fun and makes me want to dance.  

“Ocean and A Rock” by Lisa Hannigan

Submitted by Aimee McDonald, Master Trainer

Since we can’t travel to see them, but those far away are still with us in our hearts and minds.

“Stand Up (From Harriet)” by Cynthia Erivo

Submitted by Tricia Wise, Trainer

She was an inspiring leader in freedom for slaves. She endured personal heartache for the sake of others. Great movie. Even greater woman!

“Can You Get to That” by Funkadelic

Submitted by Sammy Hart, Yoga Instructor & Trainer

Honestly just loving this song. 

“Take Five” by Dave Brubeck

Submitted by Robin Krienke, MOVE Co-Founder

It’s chill but funky. Just what I need.  

“Remedy” by Zac Brown Band

Submitted by Kacey Beach, Marketing Team

It’s mellow but still has enough of a beat to move you through whatever you’re doing. There’s so much unknown right now but we can’t go wrong putting more love into the world. 

“The Sound of Sunshine” by Michael Franti & Spearhead

Submitted by Suzanne Willets Brooks, Senior Trainer

This song was playing a lot on the radio during a very difficult time in my life… it really spoke to me. That this was just a storm and it would pass me by. The idea that sunshine has sound and sound heals. That this song was part of the sunshine coming down and keeping me going and at the end of my very long day I would be with my loved ones. Keeping my family in my heart knowing at the end of the day everything I did helped them.

“Concierto de Aranjuez” by Miles Davis

Submitted by Laura Mason, Desk Team

Relaxing and gorgeous but also has the quality of yearning and nostalgia.

“Flame Turns Blue” by David Gray

Submitted by Laura Tyson, Trainer

I chose the David Gray song simply because I love the song and it came out during a time in my life I was particularly content and happy!   

“Shower the People” by James Taylor

Submitted by Elaine Economou, MOVE Co-Founder

Memories of carefree times at JT concerts and later, warm weekend mornings, making breakfast for my boys with his classics in the background seem so far away now but the songs still resonate more than ever. Hard to choose one but love wins.  

“Rainbow” by Kacey Musgraves

Submitted by Angela Sutcliffe, Senior Trainer

Kacey Musgraves is one of my favorite female artists and the theme of this song is about looking on the brighter side of things and that no matter what the circumstances we all have our own rainbows.

“Fast Car” by Tracy Chapman

Submitted by Davy Darnton, Trainer

Because it is about hope and making your world better.

“River Jordan” by Rochelle Clark

Submitted by Elaine Economou, MOVE Co-Founder

I am so glad to include one of Rochelle’s songs. She was invaluable as we created MOVE and is missed!

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Livestream at MOVE: What Do I Need for Class?

One of the top questions asked over the last few weeks has been “What do I need for my livestream class?” While we have a full list of frequently asked questions on our website, we wanted to specifically address this question on it’s own page. The short answer: all you need to take a class is an electronic device to stream on and a Zoom link. That said, sometimes props or music can enhance your class experience. Instructors will always offer a modification or suggest a substitution if needed.

On this page you will find:

Common Props for Each Class

All classes can be done with just a yoga or pilates mat and a bath towel. MOVE has prop kits containing a blue toning ball and theraband available upon request. We do have some specific recommendations for props that are commonly used in each type of class. Instructors will remind you of what props you might want at the beginning of class and can always provide modifications or suggest substitutions if you don’t have these props available.

  • Barre: mat, chair or wall for balance, hand weights
  • GYROKINESIS®: mat, chair or stool
  • Yoga: mat, blanket, head pad
  • Fascial Movement: theraband, orange or yellow Franklin balls or two small hand towels
  • Pilates: mat, theraband or bath towel, toning ball, foam roller, head pad (you can use a small towel)
  • Balance, Strength, & Posture: mat, hand weights

Common Household “Prop Swaps”

Let’s be honest… we all love our in-studio props. So what can we use at home right now to get the same benefits if we don’t happen to have these props at home? We polled our awesome instructors to come up with this handy list of household prop swaps.

  • Hand Weights: Canned Food, Water Bottles
  • Toning Ball: Small Cushion or Pillow, Yoga Block
  • Theraband: Towel, Old Leggings, Nylon Stockings
  • Head Pad: Folded Hand Towel, Small Book
  • Mat: Beach Towel, Camping Pad
  • Foam Roller: Rolled Up Towel
  • Yoga Block: Book
  • Arc Barrel: Sit on a step stool instead of the floor if you have tight hips or lower back.
  • Pilates Towel: Make a DIY version with instructions in this video tutorial from Elaine Economou

Playlists on Spotify

We get it. Class is so much more fun with some motivating music playing. As we livestream classes, we’ve found the best way to facilitate adding music is for clients to play their own at home. While you can choose any music you love (or none at all), our instructors have pulled together some great playlists you can use on Spotify. You can set up a free account if you don’t already have one. They also have a mobile app you can use on your phone. Follow the links below to access each list and when class starts, just hit play!

Suggested Places to Purchase Props

So now you know you can participate in livestream classes without props or with some common household swaps. But if you really want to purchase the real deal, where can you find them? MOVE has pulled together a list of some of our favorite items for home practice and a suggested place to purchase them. Please not that we are not affiliated with any of these retailers and cannot guarantee inventory or your shopping experience. We’ve compiled this list in effort to be helpful to you at this time.

Pilates Mats

The mats we use at MOVE at Airex mats (.6” thick) 

Head Pads

Soft Foam Roller

Theraband Sets

Weighted Balls (1, 2, and 3 lbs) 

Toning Ball

Pilates Ring

Yoga Blocks

Yoga Bolster

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Zooming into Livestream Fitness: Getting Started

How do I download and join a Zoom class?

  1. Make sure that you have a device that can connect to the internet: smartphone (Android, iPhone), computer (Laptop, desktop), or other devices (tablet, iPad). 
  2. You will get an email or calendar invite from MOVE inviting you to a Zoom meeting.
  3. Click the link to join
  1. If you have not previously downloaded Zoom, you will see this screen. Click on download & run Zoom.
  1. Click on the downloaded zoom.pkg
  1. You do not need to allow Zoom to access Files in the download folder
  1. Follow the instructions to complete the installation
  1. Open Zoom when it’s download is complete and allow it to use the camera and microphone
  1. This is the screen when Zoom has been opened.
  1. If you already have Zoom you should be able to click the meeting link and open Zoom immediately. Enter in the name you wish to be viewed during the meeting. Please start the meeting with no video or audio. This will allow for a better connection to the video and audio being streamed from Move.
  1. You will see the screen below if you enter the meeting before the trainer starts the class. Once the trainer has entered the meeting, the audio and video will begin.
  1. If you think you are going to need help setting up Zoom or will have any questions, please call in and we can help you walk through the process.  You are also welcome to peruse Zoom’s FAQs page.
  2. Still have questions? Email office@movewellness.com for support. We can even set up a practice session if needed before your class.

All live stream content is property of MOVE Wellness and should not be recorded. Clients can subscribe to MOVE’s YouTube page to be alerted as we post free online content.

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5 Lifestyle Tweaks That Will Dramatically Improve Your Wellbeing

Elaine Economou is featured in Authority Magazine!

In an insightful interview with Dr. William Seeds of Authority Magazine, our resident fitness and wellness expert Elaine shares “5 Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing“.

“Move your body in ways that bring you joy every day! Ditch the idea of fitness as something external like the size of your biceps or your six-pack, and get strong by doing something you enjoy. Love your body for all of the miraculous things it does every day, for all its imperfections, and move. By paying attention to our bodies through movement, we can be more mindful and impactful in every aspect of our lives.”

—Elaine Economou

Read the full interview here, and contact us to get started with MOVE today.

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A Warm Welcome to a New Year at MOVE

Reflecting on 2019

The end of a year is always a time of reflection on where we have been and where our path will lead us next. Our growing community has become stronger than ever as our trainers and desk team have provided encouragement, accountability, and resources for our clients to be successful. We see people flourishing in their health and fitness as they deepen their commitment to movement and we couldn’t be happier.

We know that movement heals. With a focus on common health issues that many of us face, we were able to host several events this year that brought us together as a group to hear from experts and engage in conversation around these topics. In 2019 we held events in partnership with local health providers related to back pain, pelvic floor issues, and osteoporosis. We are committed to continuing these conversations into the new year and using movement as medicine. We’re always listening if there’s a topic you wish we would explore further in 2020.

We can’t look back on 2019 without once more congratulating our most recent group of MOVE Pilates Instructor Training graduates. Joining the MOVE Comprehensive Pilates Instructor Training Program is a big commitment and these students worked tirelessly to soak up and assimilate a wealth of information. In training the next generation of movement teachers, we are proud to impact the future of our industry and of what these teachers will bring to our studio. While these apprentices are wrapping up their practice hours and beginning their professional movement careers, we prepare to welcome the next Instructor Training class in February 2020.

Welcoming 2020

As we anticipate what we can accomplish in the new year, some topics and themes you can look forward to include:

  • More movement and programming for healthy backs
  • Regular osteoporosis classes and discussion groups
  • A renewed focus on post-therapy fitness
  • Additional classes for men
  • More pre/postnatal programs
  • Continued collaboration with healthcare providers

We are ending a year filled with great memories and fun times. Know that as we have helped you reach your goals, you are helping us to reach our goal of sharing MOVE with as many people as possible. We have so much appreciation for the trust you place in us and thank you for giving us the opportunity to do what we love. MOVE Wellness is a reflection of the beautiful community inside our studio and we raise a toast to each of you wishing you a new year filled with health, joy, and movement. 

Happy New Year!

Elaine & Robin

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Boutique fitness studio or gym?

Gyms have come a long way in the last couple decades. Big, beautiful facilities with pretty reasonable fees and equipped with all the bells and whistles: pool, steam room, hot tub, indoor tracks, child care, snack bars, and cardio equipment for miles, complete with a tiny personal tv for your viewing pleasure. So then, why do so many people seem to be turning to local boutique fitness studios for their personal health and wellness needs? It may come down to that one simple word: personal.

Creating a fitness studio built for you

It’s been nearly six years since my business partner Robin and I opened MOVE Wellness in Ann Arbor, Michigan. But before tackling this new venture, I spent 12 years teaching Pilates and GYROKINESIS® at a large fitness center in the small town where I live. 

It was a big, lovely facility serving somewhere around 2,500 members and had every amenity and piece of gym equipment you could possibly desire. The warm, cushy seating area with fireplace, coupled with the snack bar and daycare, gave me a place to safely park my young boys for an hour while I taught class. The gym staff and management were personable and caring toward all of the members and I loved how often I ran into friends and fellow community members there.

For many people, the affordability of the membership and convenience of the full-service facility were a perfect solution for exercise classes and personal fitness options. And yet, there were two primary things that kept nagging at me as I observed the hundreds of members moving through their daily routines there over the years: 1) They were all being handed a one-size-fits-all fitness solution and 2) None of them seemed meaningfully connected to their own bodies and wellness while there. 

Fitness studios built for you

Any physical movement should be enjoyable. Even if you’re challenging yourself and focusing on weight loss or strength training, you still need to enjoy what you’re doing and want to keep doing it in order to accomplish your goals.

Most days, when I would walk through the cardio and equipment areas at my gym, I’d see person after person looking somewhat pained and even unhappy as they went about their  treadmill routine or circuit training all in the name of personal well-being and health. I’d also see lots of little things that I could easily help them adjust or correct in order to keep them safe, help them maximize their workouts, and understand how their bodies were supposed to feel while doing that work correctly. But the rhythm and environment of those larger gym spaces aren’t really set up for that kind of one-on-one support and guidance. 

As someone who grew up dancing and learned to love moving my body at an early age, I decided that I could offer people something better. While we teach specific movement practices like Pilates, yoga, GYROKINESIS® and GYROTONIC® at our studio, the goal is to use those forms to empower people of any age and fitness level to be strong, healthy and capable of moving in ways that make them happy—walking, running, gardening, crafting, dancing, morel mushroom foraging, or whatever it may be. 

Further, I wanted to create a space for people who wanted to be empowered in that way. A smaller fitness studio is designed for people who want to know why certain things are hurting or affecting their lives in the ways that they are, and get expert help in unraveling those issues and developing a better understanding of what safe, strong, effective activity and exercise should feel like.

In that spirit, here are a few key things to consider when deciding if a large gym or boutique fitness studio is right for you:

Fitness memberships: Cost vs. value

The affordability of a traditional gym membership is of course one of the primary reasons that many people choose larger centers. However, the only reason those centers are able to offer those reasonable membership fees is because their business model relies on as many as 50% of their members never actually coming to the gym. Yes, you’re going to pay a little more for a membership at a smaller fitness studio. But, as is the case with so many other things that really matter in life (like your health), you get what you pay for. 

When you choose a boutique studio, you’re paying for personalized service and a depth of expertise that you simply won’t get at a big gym. Smaller studios typically hire stronger caliber instructors and trainers, many of whom have the advanced training and education to address the needs of people recovering from injuries and surgeries or with conditions like osteoporosis. Many small studios like ours also spend time cultivating close relationships with fellow healthcare providers and local experts to offer you a more comprehensive network of wellness support. 

Small group training vs. large fitness class size

Yes, when you just want to go move your body, have some fun and not really worry about what you’re doing and why, a room full of people with loud music can be a lot of fun. And those kind of fitness classes have their place. But when it comes to technique, proper form, personal goals and safe movement principles, smaller class sizes with six to eight people are where you want to be. 

Movement systems like Pilates and GYROKINESIS®, and even yoga, are only effective if instructors have the time and space to connect with you individually and clearly communicate the fundamentals of those exercises. Smaller class sizes are efficient. They help get you moving correctly and feeling stronger more quickly. In a nutshell: They help you move and work smarter, not harder.

A fitness plan with structure and accountability 

Despite good intentions and the best efforts, larger gyms are not equipped to offer personal accountability for their members. To really offer that personalized support and connection that most of us need, trainers need time to listen to you and to get to know your individual body, needs, and lifestyle. While a large gym may offer variety and convenience, including personal training, they are not designed to help you create a customized fitness routine and wellness plan and support you as you progress toward individual goals or adjust accordingly as your needs change.

Small wellness studios create meaningful community

For the last several years, countless scientific studies have confirmed that longevity and social interaction are connected. Loneliness and lack of community are now considered major risk factors for our long term health and wellness. And while larger fitness clubs and gyms can and do offer plenty of opportunities to see and be around other people, those interactions aren’t always as deep and meaningful as they could be. 

In some cases, a larger fitness center catering to hundreds of people of all ages and types can feel like more of a quantity versus quality type experience. Whereas smaller boutique studios often shape their business models and services around creating meaningful interaction between trainers and clients and rich community among those clients.

Doing what’s right for you and your body

You know yourself better than anybody. And you deserve fitness and wellness solutions that work for you. And the reality is that what may work for you today, may not be what worked for you five or 10 years ago, or what will work for you five or 10 years from now. 

Take the time to assess what you have going on, what your needs are, what your goals are, what your lifestyle is like right now. Take the time to research the options available to you. Swing by and visit the gyms and studios near you, talk to the people who work there, the people who are members there, and see which fit is right for you. 

Ready to get your own personal fitness plan rolling? 

Sign up for an introductory package today, call 734-224-2560, or email us to chat about your options, or stop by the studio to say hello in person.

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Finding My Thanksgiving Inspiration

 

Gratitude for bringing family together

This Thanksgiving, I am very aware and grateful for the privilege of enjoying a day with my family. With two of my three boys in college, my heart is full when everyone is in the house together. As I think about the holiday this year, I’ve been reflecting on how to balance our family table. My husband and I like to serve plenty of traditional favorites while being mindful of healthy eating habits.

In addition to the dishes that are favorites of our parents, we ask our kids what they want on the table. Typical dishes like stuffing and mashed potatoes are at the top of their list, but they are fond of some of our childhood favorites too. Our family’s southern roots bring sweet potato casserole, whipped butternut squash, pecan pie, and candied apples. While my Greek heritage brings delicious spanakopita to our Thanksgiving. 

Moving a traditional menu forward

Over the years I’ve tried to create versions of these traditional recipes with less (or no) sugar and dairy but I’m quite often caught by my perceptive oldest son with very acute taste buds. I still try. My own plate is usually full of side dishes since I enjoy the colorful selection of vegetables available this time of year.

Fresh vegetables from a summer farm share

Sharing lightened up recipes

We have two updated recipes on our menu for this year to share with you. They stand alongside the traditional favorites to add in some extra vegetables and lighten things up.

  • My husband will make the usual brussels sprouts this year, but with a twist. Our sprouts will feature a balsamic reduction for depth and subtle sweetness with toasted pecans for crunch and texture. We are opting for a meat free version, instead of last year’s iteration which featured bacon. 
  • I am bringing back a baked artichoke recipe I’ve enjoyed in the past by Lucinda Scala Quinn, author of Mad Hungry and Martha Stewart’s Executive Food Director. I found this recipe several years ago and loved it for its Italian influence with lemon, herbs, and garlic. Lemon always brightens things up and this dish is a refreshing break from the heavier foods that are traditional to Thanksgiving.

A grateful heart for my MOVE community

I hope that this unique blend of food my family is planning will bring everyone joy and honor our past while encouraging them to try new things. I hope you find your own inspiration in planning your holiday menu. This is really a beautiful time of year. The entire concept of Thanksgiving is an intentional appreciation of abundance and all the positive in our lives. There is a nourishing focus on gratitude that is good for the soul and beneficial to our overall health and wellness. 

In that spirit, and with a grateful heart, I offer my thanks to each and every one of you for being a part of our MOVE community. All of you make MOVE the special place that it is and we are so fortunate to work together in good health.

Happy Thanksgiving!

 

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What is functional training?

Picture this: It’s a beautiful day and you are on a walk enjoying the fall foliage. You are walking with a companion, your dog, your (grand)children, or maybe enjoying some quiet alone time. Suddenly your companion slips and grabs onto your arm. Or maybe your dog pulls forcefully on the leash to chase after a squirrel. One of the children suddenly refuses to walk any farther and insists on being carried. Or, maybe you don’t see the uneven terrain ahead, misjudge your step, and lose your balance. We’ve all experienced situations where just the acts of daily life can lead to unexpected results in our body. Functional training can help prepare us for these moments.

Functional training is targeted movement that works the body and muscle groups in ways that support the activities of daily life to help you feel better as you move through your day and reduce risk of injury. Both Pilates and GYROTONIC® exercises can be used as functional training for a variety of lifestyles and functional fitness goals.

For most people, training the body to meet the activities of daily life means making sure that you move your spine in all of its planes of motion every day so that the small muscles that stabilize the spine stay active. Even gentle spinal motions like cat stretches and easy rotations like side lying spinal rotation and arm circles that bring you into a bit of spinal extension can help you maintain the mobility necessary for everyday movements. Exercises like squats, single leg lifts and side leg lifts will keep the lower body kinetic chain active and strong.

MOVE Trainer Davy Darnton doing a Pilates teaser

Pilates and GYROTONIC® exercise as functional training

When life throws you these curveballs, how does your body respond to these changes in demand? Does your companion pull you down with them and you both get banged up, or are you able to provide a steady arm to help them regain their footing? Does your dog pulling cause you to suddenly twist and strain a muscle in your back, or is your body able to adjust to the change of directions with healthy spinal rotation? Are you able to carry a child without causing your shoulders to go on strike the next day?

As a Pilates and GYROTONIC® trainer, I want to partner with my clients to help them to move pain-free through daily life and give their body strength and resources adapt to unexpected movement loads. Each of our movement loads and physical requirements is going to be unique.

For example, as a mom with small children, I need my body to be able to keep up with my busy four-year-old, but also be able to play on the floor with my infant. I also need to be able to hold babies in my arms for long periods of time and lift my children from varying surfaces or heights many times a day. My functional training goal is motherhood!

In this lifestyle scenario, Pilates helps me:

  • Train and strengthen my deep core muscles that are also recovering from childbirth
  • Ensure my glutes are firing to support my movements
  • Keep the muscles of my shoulder strong, but mobile
MOVE trainer Davy Darnton doing GYROTONIC® exercise

Alongside the above goals, GYROTONIC® training helps me:

  • Keep my spine mobile and articulating in all directions (kids wiggle unpredictably!)
  • Lengthen my chest muscles to counteract all the hours I spend focused downward on babies
  • Strengthen my erector spinae muscles that keep me upright and tall

What type of life are you training for? Is it a life that can react quickly and adapt to changes without causing injury? There are many stages of life that can be served by this approach to training. You may not have babies, but maybe you have a desk job that takes a toll on your body. Or you may spend a lot of time in a committed relationship with your laptop or cell phone.  Maybe you love to work in your garden, or have the vacation of a lifetime coming up. Every life has movement challenges. You don’t need to be training for a half marathon to have a goal for your Pilates or GYROTONIC® practice.

A MOVE client used functional training in Pilates to reach the top of Machu Picchu

Pilates and GYROTONIC® exercise are both effective functional training methods to support your life’s activities, whatever that may encompass. We hear messages often about how we are supposed to look, but if your body doesn’t allow you to live a joyous and active life, what’s the point? Training goes deeper than face value, and as a trainer I care more about helping you train your body to support YOU.  It’s not about how you look it’s about how you MOVE.

You Can Start Now

MOVE Wellness has experienced trainers who can help you workout safely and effectively and provide accommodation for any injuries or nagging pains. Talk to your trainer about your personal goals for the movement that matters in your life so we can support you in achieving those goals. MOVE offers private training in-person or online as well as MOVE Livestream with interactive livestream group classes you can take from the comfort and privacy of your own home. In addition, MOVE On Demand offers programs and classes you can access whenever and wherever you want.

Call us today at 734-224-2560 to learn more or start now online to schedule in-studio. We also have a 14 day free trial of MOVE Livestream classes you can take advantage of.

Schedule an Introductory Session

About the Author: Davy Darnton

Davy Darnton is a STOTT PILATES and GYROTONIC® trained instructor, who loves to challenge her clients and help them feel great in their bodies. She believes that we all have the power to heal our bodies through movement. Davy is Certified in STOTT Pilates Mat & Reformer work, Prenatal & Postnatal Pilates, Pilates for Diastasis Recti and is a  GYROTONIC® Apprentice Trainer. Davy’s love of movement began at a young age when she first discovered gymnastics. Through her school years she was a competitive gymnast and gymnastics coach. During college Davy studied International Affairs at Ohio University and post college pursued development work as a Peace Corps Volunteer in Zambia. She is passionate about health prevention and education, women’s health, and holding space for healing to occur. Davy is returning to MOVE from maternity leave after welcoming her second child and works with clients of all ages and populations, including: post-rehab pilates, prenatal and postnatal pilates, chronic illness, cancer survivors, elder adults, athletes, runners, joint replacement, and anyone who has ever sat at a desk.

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MOVE welcomes osteoporosis expert

This content has been updated December 27, 2019.

Creating opportunities for community and personal wellness is at the heart of what we do at MOVE. In that spirit, we launched our new Osteoporosis Discussion Group for members this summer. At our meeting on October 4 we were joined by Dr. Amy Saunders, a board certified internal medicine physician in Ann Arbor who shared her thoughts and expertise on bone health medicine and research. We are happy to say that Dr. Saunders will return to MOVE on January 10, 2020 to continue to explore this important topic.

An interest in treating osteoporosis

Dr. Saunders received her MD degree and completed her internal medicine residency at Ohio State University, followed by a research fellowship at Duke University. While on the faculty at Duke, she engaged in clinical work with osteoporosis. Working closely with aging patients who had their own questions about bone health and managing osteoporosis, Dr. Saunders developed a personal interest in understanding conventional and integrative approaches to this condition.

After 20 years on staff with Internal Medicine at the University of Michigan, Dr. Saunders began her own integrative primary care practice in Ann Arbor. She offers high-quality conventional medical care, diagnostics, and disease prevention bolstered by a broad understanding of integrative nutrition, energy work, manual therapy, and non-pharmacologic alternatives for the management of chronic inflammatory conditions. And when she’s not doing all of that, she’s traveling, listening to music, gardening and spending quality time with her family.

Let’s talk bone health and osteoporosis

MOVE trainer Lauren Miller has been setting the bar for our osteoporosis discussion group with one simple mantra: Move more, not less. Research shows that people with or at risk of osteoporosis should be encouraged to exercise and move more with the guidance of their physicians and movement instructors. Because overall, the benefits of physical activity far outweigh any potential risks. 

Check out this amazing resource from the Royal Osteoporosis Society. Three words: Strong, Steady, Straight.

We are thrilled that Dr. Saunders will be making a return visit to our Osteoporosis Discussion Group so we can continue the conversation we started in October. Please RSVP to join us on Friday, January 10 at 2:30 p.m. as we give a warm welcome to Dr. Saunders. We hope to see you there!

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Beautiful health benefits of walking

If the shoe fits, then put it on and go for a walk. At least we think that’s how that saying should go! Walking is one of the best things we can do for our overall physical and mental health. Coincidentally, it’s also the most accessible form of exercise available. No fancy equipment or gym membership needed. Just throw on some shoes (or not!) and go.

Interestingly, walking is also one of the most overlooked and underrated ways to move our bodies because it’s such a constant in our lives. We do it in some form or another every day and because of that we sometimes fail to see it as the exercise powerhouse that it is.

Walking is rich in health benefits and positively impacts:

  • Circulation and immune function
  • Bone health, including combating osteoporosis
  • Cardiovascular health
  • Stress and weight management
  • Mood, focus and creativity

Walking as mindfulness practice

Walking is a perfect complement to your weekly Pilates and GYROTONIC® practice. And it’s an easy way to incorporate mindfulness into your daily routine and life.

“Connection between breath and awareness of the body is what we practice in any kind of movement session,” says MOVE CEO Elaine Economou. “And that’s exactly what we’re doing when we walk too. Really sensing your body–muscles, bones, tissue, organs–as you move your feet, legs, pelvis, ribs and up. It’s what our bodies were designed to do.”

When you walk, focus on making a connection between your breath and your body. Let your body move, glide, stretch, and articulate rather than tense or tighten. Feel your feet more rooted to the earth with each step. Notice each sensation for what it is, without passing judgment or looking for faults. 

Relish the fresh air on your skin, indulge in the smell of trees, grass, water or whatever is around, and bask in the warmth of the sun or the crispness of the cold. Walking is the quintessential mind-body experience through which we can connect to our environment.

Walking for cardiovascular health and strength

Even today, with everything we know about wellness and movement, many people still believe that you need to go out and run five miles to get a good workout. And that’s just not the case.

“I encourage people to be intentional about their walks in order to achieve a desired goal,” says Elaine. “If you’re walking to receive the cardiovascular benefit or to increase strength and stamina, decide on a set distance or duration for the walk. Then from there, find a pace that allows you to feel slightly winded but still able to talk.” Once you’ve established a starting pace, you can work to increase your pace and distance over time.

You can add intervals of brisk walking to your walk to maximize the cardiovascular benefits and reproduce the same positive metabolic effect you’d get from a classic HIIT (high-intensity interval training) workout. Intervals can be as short as 20-30 seconds or as long as a few minutes depending on your comfort level. Brisk walking also puts a consistent, managed amount of force on your bones that can help combat osteoporosis. 

As your walking effort and frequency increase, you can work with your movement instructor to make sure you’re incorporating effective stretches into your routine to maintain alignment. Stretches for the hips, legs and feet are essential. But remember, walking is a whole-body activity. Paying attention to our upper bodies is critical even when it feels like the work is happening in our lower halves.

Creative ways to get more steps into your day

  • Start a morning ritual by walking a favorite route before breakfast.
  • Institute “walking meetings” with colleagues at work.
  • Park farther away when you’re out running errands.
  • Do laps around the mall in winter when it’s too cold or icy outside.
  • Take the stairs or find some stairs!
  • Adopt a dog and let her nose lead the way.
  • Go find or leave a book at a little free library in your neighborhood.

Our favorite places to walk around Ann Arbor

Walking and running in and around the Ann Arbor area is hard to beat. From meditative walks in the woods to invigorating river runs, the beautiful options we have available to us for moving our bodies in the world and exploiting the many health benefits of walking are endless.

Here are a few favorite places to walk and run for MOVE staff members:

Walking along the Huron River with Lauren Miller

“One of my favorite places is next to the Huron River. There are paths that run along the river starting from Argo Livery. You can do a nice loop of you head north through the woods next to the river, cross the bridge on the north side of Bandemeer Park and then eventually cross back over at Argo Dam. The path takes you through the woods and hugs the river the whole time. And it’s all within walking distance of downtown Ann Arbor.”

Trail-walking at Dexter Mills with Laura Tyson

“I love the Dexter Mills trail in Dexter. Walking next to the river is so relaxing. And it’s an easy, paved path to Hudson Mills Metropark, which is also lovely. I also love the Pinckney Recreation area for trail walking.”

Quiet time at Bird Hills Nature Area with Sammy Hart

“Bird Hills is really quiet in the middle of the day, which is when I like to go. I love the view of the river and the workout I get from the occasional climb. Typically, I leave my phone in the car as a way of reconnecting by disconnecting.”

A quick break at Saginaw Forest with Rachel Cook

“My favorite place to run and walk right now is Saginaw Forest. I love it because I can sneak over there on my lunch break and get in a quick nature fix. It’s nice and quiet and has two areas that overlook a spring-fed lake. It’s moderately hilly and also has a nice amount of shade from all the large trees. There’s a pavilion by the 242 Church trailhead if you want to sit and eat your lunch before you hike in. It’s dog-friendly too. You can do two loops and get in a good three to four miles.”

Fun and variety at Gallup Park with Tony Brutz

“My favorite place to walk and run around Ann Arbor is Gallup Park. The trail’s well-kept and it’s long enough to get in a different walk or run each time you go. It’s also a special place for me because it was the trail where I did my first official 5k for the Nerds vs. Zombies run back in 2014.”

Focus at Patowatomi Trail with Robin Kreinke

“Patowatomi Trail in the Pinckney Recreation area is a favorite. I love the focus that trail walking and running requires. On roads and sidewalks in town, I find myself using my body in repetitive ways. But trails add obstacles and distractions that force me to focus on the path and use different muscles. I feel like it takes my physical activity to a higher level.”

What are your favorite places to indulge in the many health benefits of walking? Send us an email so we can add them to our movement-loving list! 

Looking for some simple ways to support your walking and running routine? Check out these easy Pilates mat moves for maintaining balance and avoiding injury.

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