5 Tips for Starting Pilates and Trusting the Process

Starting out with Pilates: How to trust the process (and why you should)

We’re living in a “now” focused world. We can get groceries delivered in an hour and almost anything we want on our doorstep within a day or two. Google “five minute abs” and you’ll see dozens of workouts promising instant success. Starting out with Pilates is a process. I can cut to the chase and say without doubt that the process is absolutely worth it. You’ll get as strong as you want to do all the things you love in life. But you have to accept the invitation to trust the process to get there. 

For people who are new to Pilates or other mind-body systems such as GYROTONIC® exercise or yoga, it can be difficult to understand the impact and expectations around the movements. What are you supposed to feel? Too many times I’ve heard people give up too soon saying things like “I’m not sure I feel anything”, “this seems too easy”, or “I’m not sweating enough”. I sometimes wish I could impart a few key pieces of knowledge to them by osmosis to ease them through the bumps of those first few (sometimes confusing) sessions. 

https://youtu.be/4A7-zDaP0Q4

What is Pilates?

Simply stated, Pilates is a series of exercises that can be done on a mat or specialized equipment. But it’s really so much more. Pilates is also a complete system of movement that can be applied to other fitness programs to make them more effective. This unique, whole body system was developed by forward-thinking visionary Joseph Pilates 100 years ago. It evolved throughout his lifetime and continues to do so today.

The goal of a Pilates session is to move through the repertoire of exercises at the level and pace that suits you. We’ll move your spine in all planes of motion and challenging your body with different relationships to gravity. The original Pilates exercises focused simply on the body and breathwork. Over time, various props and specialized equipment became integrated into the movement system. 

Getting started with Pilates

As you prepare to begin a Pilates practice, it’s important to start at the beginning to build the vocabulary and understand the concepts. Serious athletes may be able to jump into an advanced class and be able to do the movements, but without taking time to master the Pilates basics, their benefits will be limited by a lack of understanding and foundation. No one would try to build a skyscraper without a solid foundation.

As you feel the movement principles of Pilates in your own body you will start to connect to the organization of the exercises. This is when the magic starts to happen. As ability, strength, and coordination increase, we can add complexity and more challenges. You will see your strength, balance, and mobility improve with consistent practice and without the “no pain no gain” mentality that typically comes with fitness training. The best part is that everything you love to do will get easier, including regular, daily life. 

Trusting the process in Pilates

So how do you get there? Understanding some common truths can lead to a much smoother experience of learning the movements, breathing, expectations, and coordination to maximize the impact of this work. After more than twenty years of teaching Pilates here a few things I know to be true for people at any age or stage when meeting this work:

1. Everyone gets it.

Yep, if you show up consistently you will learn to connect the breath, movement, and coordination to execute the exercises. Happens every time. In Pilates we use breathing to connect to muscular activation of tissues and breathing optimally brings tone to the deep support structures of the trunk. Most importantly, it brings awareness into the body and is a tool to help you start to become more aware of your body as it moves.

People feel unsure and worry that they are inhaling and exhaling at all the wrong times. Or, clients might come in for a session and think why are we spending so much time *just* breathing? Your trainer can help with a plan just for you and there’s a reason behind everything you’re doing. I promise that everyone can learn to move and breathe at the same time.

2. It’s not your typical workout.

Pilates is a system of mindful movement. It requires the act of listening to your body to help you organize the movement organically. Joseph Pilates said “It is the mind itself which shapes the body.” He didn’t mean that you bench pressed a ton of weight, but that you build the awareness you need to move the body with ease, strength and control. That control comes not from a performative execution of exercises, but from noticing what is happening in your unique body. Understanding the body in relationship to its various parts is what allows for successful coordination of complex movements.

In a small fitness studio like MOVE Wellness, your trainer will ask questions about how and what you feel while executing movements. The idea is to listen, notice, and connect — both trainer and client — based on what the trainer sees and on the client’s goals. While we teach specific movement practices like Pilates, GYROTONIC® exercise, barre and yoga 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.

3. It’s not one size fits all.

When you show up for a Pilates session, we’re going to meet your body where it’s at. It can be tempting to come in looking for a quick fix. And easy to be impatient for the twinge in your back or the ache in your knees to resolve immediately. But all of this work will be done within the level that’s right for your body, and your age and stage of life. I often say that we are working at the pace of the client’s body, not their mind. In our quick results oriented culture, the deep efficiency of our work is moving in relationship with your body, not against it.

Your body is unique, with issues and alignment specific to you. Pilates trainers certified by the NPCP have done rigorous training that means they can help support a variety of pathologies or postural issues. It can be tough after just one session to feel totally different in your body. At first it might feel too easy while you adjust to a different type of sensation. It will quickly become a full body workout once the coordination and capacity for listening and feeling the movement in our body occurs. Change takes time. Part of the work is committing to regular movement so that you actually give yourself the chance to see noticeable change. Through the practice of Pilates, you will increase understanding of your own body and how to care for it through movement.

4. It can be a vulnerable process.

We know that people come to us with so many layers of our culture’s imprint in their psyche about their body. It is a privilege to be with our clients and help them have an enjoyable experience moving. Pilates offers something for everyone and for every body. We will optimize your body for what you love to do in life and bring ease and balance to support that. It’s about more than being defined by just musculature — it’s thinking about fitness as resilience.

This is so different from the messages we get daily in our culture. We are told that doing all those crunches for core strength will flatten your belly or help your back pain. But what if your back pain is due to something happening with your feet or neck? What if doing all those crunches to get an abdominal six pack pulls your pelvic floor so taut that you start to have incontinence? Pilates is a whole body system of movement. We’ll focus on individual postural issues that help each person unravel their own unique muscular imbalances to create healthy movement patterns.

Nothing gives us more pleasure than when a client jumps up and says that the time flew by and they feel great!

5. There are no shortcuts.

You have to go through the forest. That’s something I like to say to my clients and instructor trainees. What I mean is that Pilates is a process of organizing movement and embodying the principles of human movement. There’s not a straight, paved path from your starting point to your end goal. Think of the body as a system. We will target the whole system to move optimally, not just one muscle. It can take a lot of time and patience to make progress.

It takes intentional movement to build strength and understand your own body. Along this journey, you will challenge yourself with more complex movements and layer in resistance from the Pilates equipment or your own body weight. You will learn to identify and overcome your own personal tendencies and compensations to optimize your movements. The goal is to build up to a full body workout that uses pace, weight and complexity to effectively meet the needs of your unique body.

Start your own Pilates journey

This is a process, and I encourage clients to trust it. It will not be the pace of the mind but it will be the pace of your unique body. Building the deep strength and organization to support your goals is an act of listening and building awareness of the needs of your body moment by moment. Trusting the process means showing up, committing to the work, and having confidence in the journey.

Pilates can be an ideal fitness program for a wide range of people at a variety of ages and stages. Get started with the movement essentials from the comfort of your home. Or, schedule an introductory session with one of our professional trainers.

https://youtu.be/4blmVNTq8hs
MOVEMENT ESSENTIALS
INTRODUCTORY SESSION
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Pilates Exercises to Strengthen Your Pelvic Floor Muscles

Pilates for pelvic floor health

We’re proud to share that this blog post has been published in the April 2022 issue of The Brick Magazine!

One of the most important things to understand about pelvic health is that your pelvis is part of a larger integrated system. Each of us has a unique physical structure. And once we take the time to understand the structure of our bodies and how individual parts work together, developing our overall health and well-being becomes considerably easier.

Equally important is the simple fact that anyone can improve their pelvic floor health through smart, effective movement and exercise. Simple Pilates exercises can help strengthen your pelvic floor and bring more awareness to your body.

Sign up for an introductory package for an assessment of your individual needs and customized instruction.  

A Pilates trainer explaining pelvic anatomy to a client

What is the pelvic floor?

Your pelvic floor is a network of muscles that spread across the bottom of your pelvic cavity like a hammock. They have many functions including supporting the pelvic organs such as the uterus, bladder, and rectum. They also help to withstand increases in pressure that occur in the abdomen with activities such as coughing and sneezing, and they help to enhance the sexual response. These are the muscles you are targeting when doing Kegels. 

Many women have probably heard of Kegels, but did you know that studies have shown that most women are unable to perform a proper Kegel contraction without some education? It takes diligence, awareness, and practice to perform an effective pelvic floor contraction or a Kegel. This is where body awareness and Pilates can be helpful.

Benefits of Pilates for the pelvic floor

  • Releases stress 
  • Relieves low back pain
  • Builds core strength 
  • Helps improve pelvic floor disorders, including urinary incontinence

“How can I tighten my pelvic floor muscles fast?” It’s not just about Kegel exercises

When it comes to your pelvic health, “slow and steady” truly does win the race. Unfortunately, so many of us are taught to approach exercise fast and furiously. So, if you’re one of those people who always assumed that any good exercise requires squeezing the bejesus out of whatever muscle you’re trying to work, congratulations, you don’t have to do that anymore.

True pelvic health means moving beyond the notion of simply doing targeted exercises like Kegels and muscling through things, and instead working more organically, starting with our basic alignment and breath.

Performing isometric exercises like Kegels without a basic understanding of your own structure and the shape and needs of your pelvic floor can actually have a negative impact. Which is why working through pelvic pain or discomfort is never a good idea. The goal is always to reconnect your body’s natural movement system to restore healthy patterns.

A Pilates trainer working with a client on the Cadillac

Gentle Pilates, GYROTONIC® exercise and pelvic floor awareness

Engaging in specific simple exercises on a daily basis will have the greatest impact on your body. Which is why working with someone who has professional expertise can be essential for starting things off right.

Movement professionals such as pelvic health physical therapists, Pilates instructors and GYROTONIC® method trainers can see things in your body and the way you move that you simply can’t or are not yet aware of. Having eyes on your body in that way can help you more quickly unravel any postural issues or imbalances you might have and help you find proper alignment to help you work effectively on your own.

Just becoming aware of your pelvic floor – what it is and how it feels – is a helpful first step for most of us. Because although we think we understand it in theory, many of us very rarely take the time to stop and get a true sense of how it feels. You can help build awareness of the pelvic floor with these four easy steps: 

Step 1: Try this exercise for pelvic floor awareness

Sit upright on a chair with a lengthened spine. Take a few deep breaths, letting your ribs expand on the inhale and contract on the exhale.

Take notice of the bony parts on either side of your pelvis, which are commonly referred to as your “sits bones.” While continuing to sit upright, just gently rock from side to side, from one sits bone to the other. As you do this, try to imagine your Take notice of the bony parts on either side of your pelvis, which are commonly referred to as your “sits bones.” While continuing to sit upright, just gently rock from side to side, from one sits bone to the other. As you do this, try to imagine your tailbone in the back and your pubis symphisis in the front, which is the joint between your two pubic bones. You won’t really be able to feel the tailbone or pubis symphisis, but imagining them centrally situated in relation to your sits bones can give you an overall sense of your pelvic floor.

A MOVE Trainer sitting on a Gyrokinesis stool

Step 2: Gentle engagement of the pelvic floor

Now with all those four points in mind, settle into the middle of your chair again and think about the tissue contained within those four points. That’s what you want to think about when we talk about engaging the pelvic floor. But that engagement should be a subtle sensation, not an intense squeeze.

The muscles and tissue here work differently; it’s not like flexing a bicep or squeezing a glute muscle. Performing gentle Kegels should feel like a lift and narrowing of the pelvic floor tissue rather than a squeeze.

Step 3: Learning to breathe optimally

Breathing. Meditation. Mindfulness. We talk and hear about these concepts a lot, and know they’re important. But it can be hard to really understand why and then put them into practice in ways we find useful.

Breath work is what I like to think of as a “clean slate” exercise. We have little to no sense of how we actually feel or what’s going on with our bodies if we don’t take a moment to breath first. For most of us, we often skip this step simply because we feel like we don’t have the time for it. But beginning with the breath gives us a starting point; a place where we can become aware of what’s happening with our body and can gauge any changes as we progress through movement.

A MOVE Trainer stretching in an X shape on the floor

You can work on breathing while sitting upright or lying down. Start by simply letting your body relax and taking a few easy breaths. And as you breath, notice where you feel the breath expanding in your body. Chest? Ribs? Belly?

From there, picture your full ribcage. And as you breath, think about sending the breath into the back and sides of the ribcage.

Then, imagine your body as similar to a balloon. On the inhale, fill the balloon with air, and then picture the tissue and muscles of your pelvic floor gently lifting with the balloon on the exhale, all while keeping the rest of your body fairly still.

Your abdominals might contract slightly, but otherwise you should try not to move your pelvis, glutes or hip flexors. Keep your bones and bigger muscles still.

Step 4: Gentle breathing and lifting the pelvic floor

It will take some time and practice to do this without automatically trying to force or overwork your muscles. And that’s why starting small with that simple pelvic awareness is important. It helps you build the organic contractions and stimulation you’re aiming for and avoid any bearing down or pushing out. Ultimately, it should feel as though there’s a little sling or hammock lifting everything up and releasing down.

Safe, effective pelvic floor exercises

There are several simple, everyday Pilates exercises focusing on the spine, hips, abdominals and legs that are perfect for building and maintaining pelvic health. And you’ve most likely heard about or tried at least a few of them.

Stretches for the back and spine such as cat stretch, hip rolls, hip release and spinal rotation. Simple abdominal exercises like leg slides, single leg lifts and the side leg series. All of these stretches and exercises can be learned quickly and easily performed at home on a daily basis.

MOVE Co-Founder Elaine Economou doing a hip roll exercise

Learn pelvic health exercises with gentle Pilates training

The primary reason we encourage newcomers at MOVE to sign up for an introductory package is because it’s hands down the best way for us to assess your individual needs and help you develop a safe, effective routine going forward.

One size does not fit all when it comes to our bodies and our pelvic health (or anything else for that matter), which makes customized instruction essential. Having expert eyes properly assess your body’s movement patterns and then having a one-on-one conversation with someone about your individual lifestyle and health goals is something we all need and deserve.

A Pilates Reformer small group class

Private Pilates training vs. small group classes

For some people, starting with private training to get that extra individual support works best. And for others, signing up for gentle and beginner level Pilates classes and Gyrokinesis classes after an initial assessment is the perfect way to get hands-on training in a small, supportive group environment.

Ready to find that pelvic lift? Call our studio at 734-224-2560 or email us at office@movewellness.com to sign up for an introductory session today.

There will be no pelvic floor left behind!

/0 Comments

Pilates Exercises to Strengthen Your Pelvic Floor Muscles

Pilates for pelvic floor health

We’re proud to share that this blog post has been published in the April 2022 issue of The Brick Magazine!

One of the most important things to understand about pelvic health is that your pelvis is part of a larger integrated system. Each of us has a unique physical structure. And once we take the time to understand the structure of our bodies and how individual parts work together, developing our overall health and well-being becomes considerably easier.

Equally important is the simple fact that anyone can improve their pelvic floor health through smart, effective movement and exercise. Simple Pilates exercises can help strengthen your pelvic floor and bring more awareness to your body.

Sign up for an introductory session for an assessment of your individual needs and customized instruction.  

A Pilates trainer explaining pelvic anatomy to a client

What is the pelvic floor?

Your pelvic floor is a network of muscles that spread across the bottom of your pelvic cavity like a hammock. They have many functions including supporting the pelvic organs such as the uterus, bladder, and rectum. They also help to withstand increases in pressure that occur in the abdomen with activities such as coughing and sneezing, and they help to enhance the sexual response. These are the muscles you are targeting when doing Kegels. 

Many women have probably heard of Kegels, but did you know that studies have shown that most women are unable to perform a proper Kegel contraction without some education? It takes diligence, awareness, and practice to perform an effective pelvic floor contraction or a Kegel. This is where body awareness and Pilates can be helpful.

Benefits of Pilates for the pelvic floor

  • Releases stress 
  • Relieves low back pain
  • Builds core strength 
  • Helps improve pelvic floor disorders, including urinary incontinence

“How can I tighten my pelvic floor muscles fast?” It’s not just about Kegel exercises

When it comes to your pelvic health, “slow and steady” truly does win the race. Unfortunately, so many of us are taught to approach exercise fast and furiously. So, if you’re one of those people who always assumed that any good exercise requires squeezing the bejesus out of whatever muscle you’re trying to work, congratulations, you don’t have to do that anymore.

True pelvic health means moving beyond the notion of simply doing targeted exercises like Kegels and muscling through things, and instead working more organically, starting with our basic alignment and breath.

Performing isometric exercises like Kegels without a basic understanding of your own structure and the shape and needs of your pelvic floor can actually have a negative impact. Which is why working through pelvic pain or discomfort is never a good idea. The goal is always to reconnect your body’s natural movement system to restore healthy patterns.

A Pilates trainer working with a client on the Cadillac

Gentle Pilates, GYROTONIC® exercise and pelvic floor awareness

Engaging in specific simple exercises on a daily basis will have the greatest impact on your body. Which is why working with someone who has professional expertise can be essential for starting things off right.

Movement professionals such as pelvic health physical therapists, Pilates instructors and GYROTONIC® method trainers can see things in your body and the way you move that you simply can’t or are not yet aware of. Having eyes on your body in that way can help you more quickly unravel any postural issues or imbalances you might have and help you find proper alignment to help you work effectively on your own.

Just becoming aware of your pelvic floor – what it is and how it feels – is a helpful first step for most of us. Because although we think we understand it in theory, many of us very rarely take the time to stop and get a true sense of how it feels. You can help build awareness of the pelvic floor with these four easy steps: 

Step 1: Try this exercise for pelvic floor awareness

Sit upright on a chair with a lengthened spine. Take a few deep breaths, letting your ribs expand on the inhale and contract on the exhale.

Take notice of the bony parts on either side of your pelvis, which are commonly referred to as your “sits bones.” While continuing to sit upright, just gently rock from side to side, from one sits bone to the other. As you do this, try to imagine your Take notice of the bony parts on either side of your pelvis, which are commonly referred to as your “sits bones.” While continuing to sit upright, just gently rock from side to side, from one sits bone to the other. As you do this, try to imagine your tailbone in the back and your pubis symphisis in the front, which is the joint between your two pubic bones. You won’t really be able to feel the tailbone or pubis symphisis, but imagining them centrally situated in relation to your sits bones can give you an overall sense of your pelvic floor.

A MOVE Trainer sitting on a Gyrokinesis stool

Step 2: Gentle engagement of the pelvic floor

Now with all those four points in mind, settle into the middle of your chair again and think about the tissue contained within those four points. That’s what you want to think about when we talk about engaging the pelvic floor. But that engagement should be a subtle sensation, not an intense squeeze.

The muscles and tissue here work differently; it’s not like flexing a bicep or squeezing a glute muscle. Performing gentle Kegels should feel like a lift and narrowing of the pelvic floor tissue rather than a squeeze.

Step 3: Learning to breathe optimally

Breathing. Meditation. Mindfulness. We talk and hear about these concepts a lot, and know they’re important. But it can be hard to really understand why and then put them into practice in ways we find useful.

Breath work is what I like to think of as a “clean slate” exercise. We have little to no sense of how we actually feel or what’s going on with our bodies if we don’t take a moment to breath first. For most of us, we often skip this step simply because we feel like we don’t have the time for it. But beginning with the breath gives us a starting point; a place where we can become aware of what’s happening with our body and can gauge any changes as we progress through movement.

A MOVE Trainer stretching in an X shape on the floor

You can work on breathing while sitting upright or lying down. Start by simply letting your body relax and taking a few easy breaths. And as you breath, notice where you feel the breath expanding in your body. Chest? Ribs? Belly?

From there, picture your full ribcage. And as you breath, think about sending the breath into the back and sides of the ribcage.

Then, imagine your body as similar to a balloon. On the inhale, fill the balloon with air, and then picture the tissue and muscles of your pelvic floor gently lifting with the balloon on the exhale, all while keeping the rest of your body fairly still.

Your abdominals might contract slightly, but otherwise you should try not to move your pelvis, glutes or hip flexors. Keep your bones and bigger muscles still.

Step 4: Gentle breathing and lifting the pelvic floor

It will take some time and practice to do this without automatically trying to force or overwork your muscles. And that’s why starting small with that simple pelvic awareness is important. It helps you build the organic contractions and stimulation you’re aiming for and avoid any bearing down or pushing out. Ultimately, it should feel as though there’s a little sling or hammock lifting everything up and releasing down.

Safe, effective pelvic floor exercises

There are several simple, everyday Pilates exercises focusing on the spine, hips, abdominals and legs that are perfect for building and maintaining pelvic health. And you’ve most likely heard about or tried at least a few of them.

Stretches for the back and spine such as cat stretch, hip rolls, hip release and spinal rotation. Simple abdominal exercises like leg slides, single leg lifts and the side leg series. All of these stretches and exercises can be learned quickly and easily performed at home on a daily basis.

MOVE Co-Founder Elaine Economou doing a hip roll exercise

Learn pelvic health exercises with gentle Pilates training

The primary reason we encourage newcomers at MOVE to sign up for an introductory session is because it’s hands down the best way for us to assess your individual needs and help you develop a safe, effective routine going forward.

One size does not fit all when it comes to our bodies and our pelvic health (or anything else for that matter), which makes customized instruction essential. Having expert eyes properly assess your body’s movement patterns and then having a one-on-one conversation with someone about your individual lifestyle and health goals is something we all need and deserve.

A Pilates Reformer small group class

Private Pilates training vs. small group classes

For some people, starting with private training to get that extra individual support works best. And for others, signing up for gentle and beginner level Pilates classes and Gyrokinesis classes after an initial assessment is the perfect way to get hands-on training in a small, supportive group environment.

Ready to find that pelvic lift? Call our studio at 734-224-2560 or email us at office@movewellness.com to sign up for an introductory session today.

There will be no pelvic floor left behind!

/0 Comments

Gentle Pilates Classes in Ann Arbor & Online | MOVE Wellness

Getting Started with Gentle Pilates

Beginning a new fitness routine can be intimidating, especially for people who are older, injured, or just getting started with movement. To get stronger and build healthy habits, you need to find a system that you enjoy and works well for your body — but where do you start?

A whole-body exercise method like Pilates is a great option for beginners because it is suitable for all bodies and every stage of life. It is a safe and effective way to improve your core strength, stability, and flexibility. 

The different Pilates levels help structure the exercises to make sure you’re learning the essentials before moving safely to more challenging movements. For people starting out, this often begins with gentle Pilates classes so they can learn how to do beginner-level exercises with good form. These require less strength and coordination than more advanced levels.

Get started with a Pilates introductory session or explore our MOVE On Demand offering online, Movement Essentials: Gentle Pilates for Everyday Life. 

What is gentle Pilates?

In these fitness classes, clients practice the principles of Pilates to help them build the foundation for a successful Pilates experience. You will use modifications and work at a pace appropriate for your postural and health issues. 

Gentle Pilates classes might be focused on balance or mobility so that you gain an understanding of your body and begin a gentle exploration of correct movement, with particular emphasis on breath control, abdominal support, and pelvic/spinal alignment. 

Frequently Asked Questions

Can a beginner do Pilates?

Yes, Pilates is for everybody! Anyone can benefit from doing Pilates, including older people, people who haven’t worked out before, and people just coming out of physical therapy with injuries. 

Read our beginner’s guide to Pilates here.

Is Pilates gentle exercise?

Pilates can be done in its most basic form gently and simply, with the option of adding complexity and more challenging exercises as ability, strength, and coordination increase. Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates.

How often should I do Pilates?

We recommend practicing Pilates three times per week to see the most rapid change in your body. However, we recognize that time and finances can be a barrier. We can work with you to create a customized plan that meets your needs.

How do I get started with Pilates?

At MOVE Wellness, our clients start with an introductory Pilates session so we can assess your current fitness level and learn more about your goals and interests. This helps us create a customized movement plan and recommend next steps. 

For those who prefer to workout from home (or aren’t located in the Ann Arbor area), MOVE Wellness also offers an online 28-day program, Movement Essentials: Gentle Pilates for Everyday Life, through our MOVE On Demand service.

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Shari Berkowitz and The Vertical Workshop to Visit MOVE

Mark your calendars and plan to join us March 5–6 as Shari Berkowitz and The Vertical Workshop visit MOVE to present a deep learning weekend for Pilates instructors.

The Vertical Workshop Deep Learning Weekend at MOVE

Join Shari for Pilates education that makes sense: science and evidence-based, effective, inclusive, fun. Pilates that you love!

  • WHO: Pilates instructors
  • WHEN: March 5–6 at MOVE Wellness Studios
  • COST:
    • $600 for the full weekend of continuing education classes and workshops*
    • $200 for the morning workshop and master class
    • $180 for the afternoon workshop
  • SCHEDULE:
    • Saturday, March 5
      • 9:00 a.m. Master Class: Magic Circle Mat
      • 10:30 a.m. Archival Standing Exercises Workshop
      • Lunch Break
      • 2:30 p.m. Brilliant Buttocks Workshop
    • Sunday, March 6
      • 9:00 a.m. Master Class: Midline Mat
      • 10:30 a.m. Teaching Reformer Classes Workshop
      • Lunch Break
      • 1:45 p.m. Fascia Fascination Workshop
  • CEC: 14 NPCP continuing education credits available when attending the full weekend
  • COVID PROTOCOLS:
    • Fully vaccinated plus proof of booster required
    • Masks will be worn at all times
    • We reserve the right to require a rapid test (at attendees expense) each day or as we deem necessary

*Can’t make it for the full weekend? A’la carte registration is now open for individual workshops and classes. Please call us at 734-224-2560 or email us to register.

Full Weekend Registration
Individual Workshop Registration

Semi-Private Classes with Shari Berkowitz Available

In addition to the Deep Learning Weekend, Shari will be offering several semi-private class opportunities on Friday, March 4th. Classes have space for up to six participants each and cost $50.00 per participant. Email us to reserve your spot!

SAVE YOUR SPOT

Course Descriptions

Master Classes

A Pilates class with Shari is a true education. You’ll find your body and brain sweating with both a strong workout and a new education: physical and intellectual. Now…you get PMA CECs for these classes. We’ll work hard for 45 minutes on a particular theme. Then we’ll take time to discuss. Workout first. Embody and Experience. Discussion next. Intellectual understanding for the teacher. It’s a mini-workshop…a maxi-hour!

Whether in a group class or in a private session, we must work with a theme…an intrinsic action that we’re working to teach our clients to incorporate into each exercise in Pilates…and life. In thematic class, Shari picks one intrinsic action to add to our constant deep low abdominals and active lower back muscles to weave a physical and intellectual understanding of the value of the action. Saturday’s class theme will be Magic Circle Mat class and Sunday’s theme will be Midline Mat class. Join in and learn while you do, then discuss how to make a class extremely effective!

These thematic classes earn 1 NPCP Continuing Education Credit each.

Archival Standing Exercises

Mr. Pilates’ progression of exercises in a session ultimately takes the client to stand up and leave the studio with the ability to use what he/she/they learned in the outside world. The end of each session or class must end with standing exercises, but most of them are unknown to the majority of teachers. Learn these exercises and use them to challenge, encourage and excite your clients…and yourself! 

This workshop earns 3 NPCP Continuing Education Credits.

Brilliant Buttocks

The time has come to wake up that sleepy cheek of yours! That “dumb butt syndrome”…let’s be done with that! I know…I know…you think you have tried everything and nothing has worked. But you have not, actually, tried everything. I’m a biomechanist and have studied gluteus maximus in all ways. What we have to do to get your buttocks awake, smart and brilliant, even, is different from what you’ve learned. In this workshop, I’ll share the functional anatomy and physical biomechanics of gluteus maximus and all that goes into getting it to come alive in the most remarkable way. Then, of course, we’ll apply it all to Pilates. If you follow the protocol I share with you, yes, your buttocks and those of your clients will achieve their highest GPA: Brilliant!

This workshop earns NPCP Continuing Education Credits.

Teaching Reformer Classes and Teaching Tower Classes

Apparatus Classes are a big part of our growing Pilates world. You teach them, but you were never trained for it. In your reformer classes, there are people of all levels, many who have never seen or been on the reformer or been on a tower in your class and some who are pretty advanced, as well. How do you create a class that takes care of them all? Let’s take the time to learn how to create really safe, strong and challenging classes on the reformer OR the tower. There are special guidelines you can follow and great ways to make a fantastic class for everyone…including you as the teacher!

NOTE: These are not combination classes, we will spend part of the workshop talking about the reformer and the rest about creating tower classes.  

This workshop earns 3 NPCP Continuing Education Credits.

Fascia Fascination

Each year there is more and more talk about fascia! More workshops, books, videos… But what do you really need to know about it? How does it really affect you to know about fascia? What else do you need to know? What have “they” all been missing in their explanations? This workshop will educate on what has been left out of the conversation and how to really make the most of your fascia…and your fascia education. Typical to Shari’s work, we’ll cut straight to the point and get to the root of your Fascia Fascination! 

This workshop earns NPCP Continuing Education Credits.

Register Today!

Please contact us with any questions. Online registration is available for the full weekend by clicking the button below. To register for individual classes and workshops, please call us at 734-224-2560, email us, or drop by the studio in-person.

Full Weekend Registration
Individual Workshop Registration
Head Shot of Shari Berkowitz of The Vertical Workshop

About Shari Berkowitz

Shari Berkowitz is the founder and creator of The Vertical Workshop.

She is a Pilates Teacher of Teachers, biomechanist and ergonomist holding Master’s of Science degrees in Ergonomics and Biomechanics from New York University (NYU). She travels the world teaching teachers of all styles of Pilates, though her vocabulary of exercises is classical. Her ability to cross over the boundaries of style in Pilates comes from her remarkable understanding of how the human body works, how people learn, how the apparatus works… She has an unusual ability for taking the most complicated concepts and turning them into simple nuggets of information that you can immediately use.

Prior to her Pilates life, Shari performed in musical theater. A successful singer, dancer and actress, she performed across the stages and screens of the world. Her Pilates practice and education began in NYC during the last 6 months of a 1.5 year period of physical therapy in her recovery from partial paralysis. You can read about her story From Paralysis to Pilates here: PDF. Once Shari found her passion for Pilates had overtaken her love of performing, she started The Vertical Workshop.

Though Shari’s Pilates vocabulary is classical with Romana Kryzanowska training her to be a Pilates teacher and then as the Power Pilates Director of West Coast Education and Lead Teacher Trainer for many years, Shari firmly believes that all styles of Pilates can give rise to effective work! We all share the same goals for our clients even if the way we get there is different. She does not support the conflicts between the different styles in Pilates. Shari works to create what she calls “A Community of Help” that crosses over the divisions of style.

Shari Berkowitz working with a Pilates client

About The Vertical Workshop

The Vertical Workshop as a brick and mortar studio opened in Beverly Hills, CA in 2004. Shari owned and operated it running a teacher training program alongside the studio’s regular client workouts. The Vertical Workshop’s blog, The Pilates Teacher Blog, launched in 2008. In 2010, Shari closed the studio to move back to NYC (romance was calling). That is when The Vertical Workshop took to the road and the internet. 

The Vertical Workshop thrives around the world in the many teachers who take continuing education workshops and webinars, sessions and classes in-person, live-stream or recordings, read The Pilates Teacher Blog and now train in The Vertical Workshop Comprehensive Teacher Training and Bridge Program. Wherever you are in the world, you can always access the education you need and desire.

The Vertical Workshop is shared by some of the greatest and dearest teachers in the world. Join us as we continually work to learn and share…and have a good time while doing it! We take the work seriously, of course, but we do not take ourselves too seriously!

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Types of Workouts: Getting Started with Movement

Getting started with movement? Here are types of workouts you can try

“Figuring out where to begin your fitness journey can be a challenge. Learning the movement essentials and finding your favorite types of workouts are the first steps to getting started with fitness.”

—Elaine Economou

There are so many ‘shoulds’ in our vocabulary for fitness and movement. The hardest part of sorting through the list of shoulds? Figuring out how or where to begin. If you are working with past injuries, health issues, or any level of busy life it can seem even harder to get started.

Instead of giving you another list of things you ‘should’ do, Elaine Economou’s latest blogpost for popular website, Sixty and Me will share some ways to help you get started with movement in a way that works for you. Maintaining a variety of workouts is best. After all, the very best workout is the one that you will do!

Read the full blogpost on Sixty and Me.

Getting started with exercise

Elaine shares two ways we can think about how to get started with movement. One or both may resonate and help you on your movement journey.

  • First, is the behavior science approach. Using positive psychology will help you identify your motivation for including movement and fitness in your life. Understanding your motivation will help identify how fitness can fit into how you frame your life and your vision for your best self.
  • Second is the movement science approach. This is a little more instructional and grounded in what we know to be true about how movement and fitness impact your body and overall health.
GYROTONIC Tower

Types of workouts

With so many different types of workouts to choose from, there is something for everyone. Elaine will share a little more about some of the ingredients in her own recipe for fitness. Including:

Maybe you’ll be inspired to try one of them for yourself!

Read Getting Started with Movement

How to get started with movement

Elaine Economou’s new Movement Essentials: Getting Started with Pilates is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Watch the trailer to learn more. Support the activities you love to do in life by starting today!

Learn more about Movement Essentials

About Elaine Economou

As co-founder of MOVE Wellness®, Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies and build strength to support moving well through their unique life. Elaine has created Movement Essentials: Getting Started with Pilates to help people move well and live a life they love – wherever and whenever.

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

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Pilates Exercises for Runners: 6 Pilates Moves to Avoid Injury

Avoid Injury with these Pilates Exercises for Runners

These Pilates exercises and stretches for runners can help balance the muscular emphasis of running and avoid injury. Start in neutral alignment, ensuring that your ears, shoulders and hips are aligned. If standing, make sure that your hips, knees and feet are also aligned.

Does Pilates improve running?

Pilates can help balance and strengthen the muscular emphasis of running. It also increases stability and peripheral mobility, and can lead to greater ease of movement through a full range. This can help you avoid injury.

Should I do Pilates before or after running?

Pilates can be done before or after running.

1. Spinal Rotation

Spinal rotation is a chest opener and spinal mobilizer. Lie on your side with knees bent and palms together reaching away from shoulders.  Lift the top hand up to the ceiling and then with eyes on the fingers, continue opening the chest to the ceiling. Release the shoulder away from the ear, breathe into the sides and back of the rib cage and feel the chest opening.  You may need support for your head (a small pillow or pad) if you feel that your neck is uncomfortable. Move and breathe in and out of this position a few times allowing the stretch across the chest.

2. Psoas Stretch

PSOAS STRETCH – A great way to stretch your psoas muscle is to bring your knee to your chest with an opposite leg reach. Lie on your back with a folded towel under your sacrum. Pull one leg in to chest and let other leg release into the floor, allowing a stretch across the front of the hip. Breathe in this position allowing for the opening of the hip flexors. Take arm overhead (same arm as extended leg) to get a stretch higher into the psoas.

3. Cat Stretch

Start on all fours and articulate your spine, tail to head into a flexed position (the “angry Halloween cat” shape) and breathe while stretching the spine.  Then, articulate the spine vertebrae by vertebrae from tail to head back to your neutral spine (ears, shoulders and hips aligned). Release tension in neck and shoulders in flexed position and breathe as you move.

4. Hip Rolls

Lie on your back with knees bent and feet under knees. Initiating with your abdominal muscles, then using your glutes, imprint the pelvis and roll up through the spine lifting your hips off the mat. Do not let your ribs “pop” open. Roll down vertebrae by vertebrae articulating the spine back to the neutral or starting position.

5. Imprint with Leg Lifts

Lay on your back with knees bent and feet under your knees. “Imprint” your pelvis by using your abdominal muscles to bring your hips closer to your ribs. Do not use your glutes to do this and be sure to feel your abs working. Once you have the imprint, you can add a single leg lift as you engage the abdominal muscles. After that becomes easy with no movement of the pelvis, then you can add lifting both legs off the mat or tapping one toe to the floor at a time.

6. Side Leg Lifts

Lie on your side and line up ears, shoulders, hips, knees and feet. Reaching the top leg long, lift the leg and then lower it, pointing the toe as you lift and flexing the foot as you lower. Keep waist long and abdominals engaged. Repeat both sides. You can add leg circles or lift both legs at once to increase the challenge.

These Pilates exercises for runners are a great place to start to ensure muscular balance and avoid injury. Find more Pilates exercises on our YouTube channel or sign up for a free 14-day trial of our interactive livestream classes.

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How to Create the Ideal Space to Practice Pilates at Home: Advice from the Experts

Porch.com recently reached out to Pilates experts, including our very own Elaine Economou, to ask for advice on creating the ideal space to practice Pilates at home as well as some tips and advice for your daily practice. Read on for Elaine’s contribution and click here to read the full article.

Pilates at home: What to look for in online fitness classes

Online fitness is here to stay. It’s incredibly convenient and can even connect you to a community of people with similar interests. In addition, Pilates can be adapted to home practice with ease. Did you know that when Joseph Pilates created Pilates in the early 1920s, he was focused simply on the body and breathwork? No fancy equipment is needed.

Here are my top 3 tips for getting started with Pilates at home:

#1: Choose the Right Place to Exercise

Make sure you have enough room around you to move and that there are no other hazards you could trip on. You know your house better than we do. Pick the best spot you can to work out.

#2: Listen to Your Body

If an exercise doesn’t feel right for you today, don’t do it. If you know a modification, do that instead. Of course, you can always skip the current exercise and do your favorite stretch, grab a drink, or simply catch your breath as you wait for the next round.

#3: Establish a Routine

Once you’ve found a couple of favorite classes, make a weekly reservation (something manageable) to set a habit for yourself. By developing and sticking to routines, we hold ourselves accountable for a healthy lifestyle.

Online Pilates classes should focus on building a well-rounded movement routine that supports strength and muscle balance. The trainer should include exercises that move the spine forward and back, sideways, and rotate into a spiral. Online fitness has become so much more than the VHS workout tapes popularized in the 80s. Whether you choose the convenience of on-demand classes, the accountability of a livestream fitness class, or even brief workouts on YouTube or social media, I hope you’ll keep moving!

—Elaine Economou from Move Wellness

Are you ready to try Pilates at home?

Elaine Economou’s new Movement Essentials: Getting Started with Pilates is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Watch the trailer to learn more. Support the activities you love to do in life by starting today!

Learn more about Movement Essentials
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On Demand Workouts: Benefits and How They Work

Reasons to Try MOVE On Demand Workouts

MOVE Co-Founder Elaine Economou is known for saying that “the consistency and frequency of your workout routine builds positive outcomes.” Now, with MOVE On Demand, you’ll find more ways to move with us than ever before. More options means more opportunities to make your workouts work for you. Finding convenient ways to increase the frequency of your training will help you stick to it and keep you moving. We’re so excited to offer you another way to move with us.

What are on demand workouts?

Have you ever followed along with a fitness DVD (or VHS tape) in your living room? On demand fitness classes are the modern day version of those recorded classes. According to Merriam-Webster, on demand literally means “when requested or needed.” Unlike livestream classes which are taught in real time on a set schedule, on demand fitness classes and programs are recorded in advance. So, you can access your on demand class on your own time and workout as often as you want from wherever you want. All you need is an internet connection—no television provider needed. 

Are there exercise programs on demand?

Yes. MOVE On Demand offers the high quality studio experience in the comfort of your own home. If you’re just getting started, a program like Movement Essentials: Getting Started with Pilates may be right for you. This 28-day program is designed to get you moving safely and provide a foundation for healthy movement. When you’re ready for more, you can choose from our full length on demand Pilates classes. We also offer a variety of short workouts accessible to all on our YouTube channel. 

What are some on demand fitness workouts?

These days you can find just about any type of workout on demand, including Pilates, yoga, barre, and HIIT. With specialized online subscriptions and clips on social media, we have more choices than ever before.

At MOVE On Demand, for example, you can access our full length, high-quality mat Pilates classes. The same classes and instructors you know and love from MOVE Wellness all packed up and ready for you to access anytime, anywhere. More classes are coming soon, so stay tuned.

On MOVE’s YouTube channel, you’ll find a wide variety of shorter workouts. Do one when you need some quick movement, or mix and match to customize a longer session. Choose from:

  • Pilates
  • Stretching
  • Yoga
  • Barre
  • HIIT
  • Mobility
  • Special focus workouts
  • Educational topics

Benefits of MOVE On Demand workouts

1. Convenience is key

Perhaps the biggest benefit of on demand workouts is how incredibly convenient they are. You can get a great workout anytime you want and wherever you want. No commuting. No travel time. Choose your spot, hit play, and get moving. It couldn’t be simpler.

2. Flexibility for a perfect fit

You’re in charge. You set the pace. Pause when you need to and restart without missing a thing. Rewind if you’re confused and need to see something again. You have complete control to customize your workout so it works hard for you.

3. It’s all yours

Pay once and own it forever—a modern DVD. A cost-effective way to workout regularly. Invite your friends and family to join you when you want the group class experience.

4. Move more, feel better

Workout as often as you want with on demand classes. We know your body will feel the difference more movement makes.

5. Ditch the dress code

You can be dressed to the nines in the latest athletic apparel, or in your work clothes on your lunch hour. We’ll never know and you’ll never tell. Pilates in your pajamas? Sure, why not.

6. Be empowered

If you are new to fitness or feel self-conscious, on demand gives you a safe space to explore your workout until you feel ready to progress to a livestream or in-studio class. A fantastic way to build confidence.

7. See results

It can be really fun to measure your progress over time when you are able to do the same movements consistently. You’ll really see how much stronger you’re getting!

How to get workouts on demand

MOVE offers a complete solution to keep you moving all year long. There’s something for everyone.

  • Movement Essentials: Getting Started with Pilates is the first step in reaching your movement goals. You’ll get stronger safely, effectively, and efficiently while building healthy habits and consistency into your new fitness routine. All in the comfort of your own home.
WATCH THE TRAILER
  • MOVE On Demand — Purchase your pre-recorded classes and programs and stream your workout whenever and wherever you want. You can watch as many times as you like (it’s all yours).
MOVE ON DEMAND
  • MOVE’s YouTube Channel — Dozens of free videos available to anyone 24/7. Choose one video or mix and match to craft your very own workout from stretching, yoga, Pilates, barre, and more all 10-30 minutes in length. Great for supplementing your in-studio sessions and for extra practice.
SUBSCRIBE TO OUR CHANNEL

Online fitness is here to stay. It’s incredibly convenient and can even connect you to a community of people with similar interests. Whatever fitness path you choose, we hope you’ll keep moving.

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Announcing Movement Essentials: Gentle Pilates for Everyday Life

Now available at MOVE On Demand

Movement Essentials: Gentle Pilates for Everyday Life is a 28-day program designed to get you moving and keep you on track. Each week Elaine Economou will introduce you to the basic principles of Pilates with a gentle warm up, weekly classes, and a variety of special topics to enhance your journey. The program comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Movement Essentials is the first step in reaching your movement goals. You’ll get stronger safely, effectively, and efficiently while building healthy habits and consistency into your new fitness routine. All in the comfort of your own home.

Start here if…

  • You’ve never done pilates
  • You’ve done pilates but it’s been a while
  • You’re recovering from an injury and are just starting to move again

What to Expect in the Program:

  • An introduction to the principles of human movement
  • Guidance on starting a movement routine
  • How to find a neutral pelvis
  • Improve your form for planks and the Pilates hundred
  • Spinal movement in all the planes of motion
BUY MOVEMENT ESSENTIALS
Elaine Economou doing Movement Essentials: Gentle Pilates for Everyday Life

What’s included in the full program?

Movement Essentials: Gentle Pilates for Everyday Life includes:

  • A series of introductory topics to deepen your knowledge and set the stage for your personal journey—including breathing, mindfulness, neutral alignment, and how to move for your unique body
  • 1 weekly warm up routine—make sure your body is ready for movement
  • 2 weekly Pilates classes—customize your journey by doing each class once or twice each week
  • 1 weekly special topics class—including feet, hands, abdominals, and stretching
  • 3 mindful moment guided meditation classes—use as often as needed
  • 2 printable calendars—follow along and keep yourself accountable
BUY MOVEMENT ESSENTIALS
Elaine Economou doing Movement Essentials: Gentle Pilates for Everyday Life

Are you ready to start moving?

“The consistency and frequency of your workout routine builds positive outcomes.”

—Elaine Economou

Now more than ever, MOVE Wellness offers a complete solution to get you moving and keep you moving. By committing to this 28-day program, you are committing to yourself. Movement Essentials: Gentle Pilates for Everyday Life is now available for the introductory price of $99.99 at MOVE On Demand.

BUY MOVEMENT ESSENTIALS
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