How to Keep Up Your Fitness Routine While Traveling
The latest blog from Elaine Economou about working out while traveling is now posted on the popular website, Sixty and Me.
“Once you evaluate the when and where of a travel exercise routine, figuring out how you will exercise is the next step. With internet access you can do virtually (pun intended!) anything you want. Online fitness options—both on demand workouts and livestream classes—are widely available. You don’t need to have any fancy equipment or props taking up space in your suitcase. Use a beach towel instead of a mat and water bottles as hand weights. That book you brought along to read on your trip can make a great substitute yoga block.”
—Elaine Economou
Tips for Working Out While Traveling
In this blog, Elaine will guide you though how to think about your available time and space on vacation. She’ll break down the advantages of the various online workout options. And, she’ll talk about what type of exercise you need most when you’re on the road. Give the following 30-minute Level 1 Pilates class a try on your next vacation using therabands for resistance. Perfect for your suitcase! Be sure to read the full blog over on Sixty and Me to learn even more strategies.
We know the more you move, the better you feel. That includes finding smart ways to make movement part of your routine, even when traveling. For wherever life takes you or from the comfort of your very own home, MOVE Wellness offers a free 14 day trial of our livestream classes. Support the activities you love to do in life by starting today!
Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training.
Find all of Elaine’s Sixty and Me blogs on her author page.
https://www.movewellness.com/wp-content/uploads/2023/11/IMG_2214_Original-scaled-1.jpg20482560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-08-27 19:30:002023-12-03 20:24:58Working Out While Traveling: How to Keep Up Your Fitness Routine
Reimagining my fitness routine for post-pandemic life
With two doses of vaccine in my arm, I find myself pondering what my new ‘post-pandemic’ fitness routine will look like. Here’s one thing I know, it will not look like it did before COVID-19 and in many ways I’m grateful for that. Gyms, small fitness studios, local YMCA’s and other recreation centers are all open again. In addition to Pilates, I love to play tennis and am thrilled to be back on the courts! While I’ve been lucky to keep up my Pilates at home during the pandemic, it’s time for me to return to in-person workouts. Do I need to give up my ‘at home’ workouts? I don’t want to!
I see an opportunity to evolve my fitness routine — hopefully to include both virtual and ‘in studio’ training. As a result, I hope to build a more robust and more flexible fitness routine into my post-pandemic life.
My pre-pandemic fitness routine
Like many people who have had a regular fitness regime for years, my pre-pandemic fitness routine included a combination of memberships, class fees, court time, outdoor activities and even a splurge on some semi-private Pilates training with fellow tennis enthusiasts. When the pandemic hit, it was March in the Midwest. Things shut down quickly, leaving many of us who use fitness as a wellness and mental health tool floundering. Tennis in the snow, anyone?
My (current) pandemic fitness routine
Things evolved quickly with COVID-19 and thankfully, so did my Ann Arbor Pilates studio — MOVE Wellness. As a team, they managed to go completely virtual within days and offer a fantastic array of livestream fitness classes. Kudos to all the Pilates, GYROTONIC, yoga and barre teachers for turning their homes into online studios and their laptops into lifelines. As grateful as I was to still be ‘moving’, I joined in online with a bit of skepticism and an attitude that I ‘would just get through this’ until we could get back to normal classes at the studio.
One month, two months, three months. I lost count. But I also lost count of how many classes I have taken online with live instruction. It’s become a new norm for both me and my husband, and in some ways I’ve grown to love it.
What is it that I love? Here’s a short list.
Weirdly, I love seeing who shows up for class (a little like happy hour). I do feel like part of the community. Sometimes we chat, sometimes we don’t and both are ok.
I love the flexibility of changing my clothes (or not) 5 minutes before logging on for class.
I enjoy the ease of adding extra classes to my schedule when my schedule allows it—no pressure of an early commitment to do something I’m not sure I will be able to do.
Occasionally (but not often), I enjoy doing class in my pajamas with the camera off.
I spend a lot of time in northern Michigan and I love that I can take my new routine with me.
As a contract employee paid hourly, I value the time I save by not traveling to any studio (I’m in and out of class in 50 min!).
I love the overall value of my classes – I am getting LIVE, professional instruction at an affordable price.
What do I miss? (A much shorter list…)
In the group classes I miss the 1:1 in person connection with my trainer and their ability to correct my form with more nuance or encourage me to push a bit harder.
The equipment—love my weekly Reformer class.
In person interactions with friends and instructors.
Occasionally leaving my house to immerse myself in the small studio environment.
Over time, I started making some adjustments to take things to the next level with livestream classes. I eventually took the money saved from membership fees and tennis court time and bought myself a home Reformer. Having my own equipment at home allowed me to participate in a livestream small group training class with MOVE. My instructor is up close and personal managing only a few clients on the screen and I don’t miss a thing. Honestly, she sees everything and gives me fantastic feedback.
What’s next? A hybrid fitness routine?
I have learned so much by being forced out of my normal fitness routine and experimenting with live online classes. It’s something I would never have tried had it not been for COVID-19 shutting down all the gyms, tennis clubs and small fitness studios in Ann Arbor. It’s easy to point to these online classes as a silver lining in a very difficult time.
I have often heard MOVE Wellness owner Elaine Economou say that “the consistency and frequency of your routine builds positive outcomes” and I have to say, she is right. I was able to increase my workout frequency while still receiving quality instruction — all from the comfort of my own home. And, I am definitely seeing the benefits. At a time when most people were moving less, I was actually moving more and both my physical and mental self benefited.
Truth: If I could only choose ONE form of exercise — I would likely not choose online fitness (I’d choose tennis). I’m grateful to be back on the courts and ready to return to some in-person fitness classes. Even with my Reformer at home, I miss the face to face interaction. But, I also have NO intention of giving up this newfound form of online fitness instruction. It’s extremely clear that these online classes have a very important place in my routine adding significant value, flexibility and very real positive outcomes. I also know how much Pilates improves my tennis game and keeps me injury free. Since I don’t have to choose, I plan to keep a mix of virtual and in-person training.
I might not be ready to jump into a big gym environment again, but I am ready for a small fitness studio where I feel safe. In addition, I am committed and excited to continue my online instruction. I’ll find my new balance between in person and online instruction as I go forward. I’m confident in one thing, that my new fitness routine will be just that—new.
You Can Start Now
We know the more you move the better you feel. There’s no better time than now to reimagine your own fitness routine. Here are five ways you can start now and join the MOVE Wellness community:
https://www.movewellness.com/wp-content/uploads/2023/11/IMG_8928_Original.jpg17372316ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-07-08 18:55:162024-03-22 13:19:36Client Story: Fitness Through the Pandemic and Beyond
An In-Depth Guide to Building Muscle After 50: Core Exercises for Men When You Can No Longer Workout the Way You Used To
Wait. I’m over 50? How did that happen?! Can this be right? Sigh, I think it is… A lot of us grew up on a football field, both playing and watching on Sunday nights. The baseball diamond was our favorite pastime, live or on the radio. TV’s Wide World of Sports gave us the thrill of victory and the agony of defeat. Those were all mountains we could climb and conquer effortlessly, but now some of these challenges are chillingly reminiscent of that skier wiping out on national TV.
Rumination on Fitness After 50
As we get older we can be more prone to injury, which can slow if not derail an exercise program. Approaching exercise as if we were still suiting up for the Friday night game of our youth can often result in painful and sometimes dangerous injuries. Whether in the weight room or the crossfit class, overtraining may lead to (*ahem, middle-aged) types of injuries. Rotator cuffs, torn meniscuses, and plantar fasciitis to name a few, can range from disruptions to unemployment.
As we age it is also more difficult to build muscle. (Sadly, it seems super easy to gain fat, though, which is totally unfair.) In order to combat both negatives, movement remains the key, but careful self-assessment and exercising in smarter ways are in order. We may have to shift away from higher impact exercise to more consistent, gentler forms like walking or swimming. While healthy, some men find that this adjustment is tough on the mind because it becomes an admission of aging. Fortunately, just because we cannot workout like we used to, it does not follow that we cannot strengthen and condition the body after 50. Starting with core training, or strengthening the muscles of the abdomen, spine and pelvis is a great way to ensure that you get fit safely.
How do I strengthen my core?
Our core really is the central command in our body. Working from the inside out, all the movements we do in exercise and daily life have a foundation in our core. Motion either begins in, or moves through our core. Keeping that foundation strong ensures that as we move through life, everything outward will be supported. There are both fitness and real-life benefits to keeping our core strong. Think about all the times in your day you reach, turn, bend, or lift something. Your core is the not-so-secret helper supporting all of that movement. Whether you’re sitting at a desk, putting away groceries, playing golf with friends, or taking a hike in the woods your body needs stability and mobility. Like most things in the fitness world, there’s more than one way to reach our goals. The best movement is the one that you’ll actually stick with and enjoy!
What’s the best core workout?
So what’s the best way to keep our core strong and working hard for us? A classic Google search mostly reveals top-ten type lists of specific exercises we can do.
The most common core exercises for men include:
Planks
Bridges
Crunches
Some great studio or gym-based workouts with core strengthening benefits include:
In particular though, let’s talk about these last two types of strengthening and conditioning systems on this list that, while not new, are newer to men. Pilates and GYROTONIC® are growing in popularity among men of all ages who want to build muscle and strengthen their core. These exercise systems offer improved balance, sure-footedness, reduced back pain, greater flexibility, and so much more.
These workouts support other fun activities, add to our quality of life, and keep us moving pain free. Other activities that complement these workouts include:
Pilates was created by Joseph Pilates starting as early as the 1920s. His thinking about fitness began with how to help injured soldiers and was also influenced by ancient statues of Gods and their musculature. He even studied the movements of animals in designing his exercises.
Pilates is a system designed to help you strengthen and mobilize your body. There are a variety of exercises that target strength and mobility for the whole body, always initiating with the core. They can be done on a mat or unique equipment strategically designed to allow for the fullest expression of movement. Some pieces of equipment you would likely find in your session include the Reformer, Cadillac, chair, and barrel.
In any session, including an introductory session, the trainer will aim to move you through all possible planes of movement of the spine if possible. Your session will include exercises that move the spine forward and back, sideways, and rotating into a spiral. You will also be taught to stabilize your spine and pelvis using your core.
This innovative mind-body system of exercise continues to grow in popularity. Pilates is practiced by many professional athletes from a variety of sports, including Lebron James, Jake Arrieta, Martellus Bennett, and Auston Matthews to name a few. Pilates is also a safe and effective program that can be used to great effect by men over 50 to support fitness routines and recreation. Whatever your conditioning goal, Pilates is an efficient, effective, and safe way to increase your mobility, strengthen, develop your core, and release tension.
Benefits of Pilates for Men
We can’t all be Lebron James (and I can assure you that I am not) when we head out to play basketball, but we can all experience the benefits of Pilates for men. My personal experience with Pilates is that it is a challenging workout that focuses on building core strength and overall strength and mobility in the body. It really hones in on what some guys my age are going through and supports our other active life pursuits. In addition to the muscle strengthening of a session, it also focuses on creating and improving flexibility and balance. These are not easy workouts. The focus and control you need to practice the exercises makes this system unique and efficient. Other benefits of Pilates include injury prevention and recovery (and not injury production).
Best Pilates Exercises for Strengthening Your Core
A great place to start? Follow along with this simple 15-minute Men’s Core Session video. It doesn’t take long to get that core active and working hard! This workout is a great way to start your day or unwind in the evening.
https://youtu.be/kdzfPC8kWec
Or, here are a few of our favorite Pilates core exercises for men to get you started at home. Try adding them to your regular workout routines.
The Hundred
Start lying on a firm surface, legs together knees bent, feet flat.
Inhale to prepare, exhale to deepen abdominals to imprint and lift legs, either together, or one at a time to tabletop.
Inhale to lengthen the back of neck and nod chin gently. Exhale flex up through upper thoracic, keeping lower tips of scapulae on floor, extend legs to straight (or when just starting out, keep knees bent or on the floor).
Begin pulsing the arms. Inhale for five counts and five pulses of the arms. Exhale for five counts and five pulses of the arms. Repeat 10 times for a total of 100 pulses
One last inhale to stay lifted as legs fold into tabletop and exhale to lower down of upper body in a controlled way.
Single-Leg Stretch
Start lying on a firm surface, legs together knees bent, feet flat on the floor.
Inhale to prepare, exhale to deepen abdominals to imprint and lift legs, either together, or one at a time to tabletop.
Inhale to lengthen the back of neck and nod chin gently. Exhale flex up through upper thoracic, keeping lower tips of scapulae on floor, hands reaching by knees. Inhale to stay.
Exhale to extend one leg to straight, tapping hands to sides of bent knee or, for a challenge, outside hand to ankle, inside hand to knee.
Inhale to begin exchange of legs, and exhale to extend the other leg.
Repeat 6-10 times on each side.
Inhale to fold legs to tabletop and exhale to lower down with control.
Side Leg Kick
Start lying on side with spine long, legs straight at an angle slightly forward of the torso, top leg at hip level. Bottom leg can be bent if needed for balance. Head can either rest on hand, or arm can be long or folded on the floor to make a support for the head.
Inhale to sweep the top leg forward with foot flexed for two gentle pulses, only as far as neutral spine can be maintained.
Exhale to point foot and sweep leg to back for one long reach, maintaining neutral spine.
Keep hips stacked straight and not allowed to roll forward or back.
Don’t allow the rib cage to pop forward, especially when the leg goes back.
Complete 8-10 repetitions and then repeat on the other side.
GYROTONIC® Exercise
Another great option for core exercises for men is GYROTONIC® Exercise. This is a less well known type of workout, not having the current popular reach of Pilates. It is nonetheless an up and coming program worth trying that offers up movement fusion of yoga, ballet, tai chi, gymnastics, and swimming.
The GYROTONIC EXPANSION SYSTEM® method was created by Juliu Horvath beginning about 40 years ago. While it may sound foreign to those that grew up on a weight bench, GYROTONIC® exercise allows users to stretch and strengthen muscles, while simultaneously stimulating and strengthening connective tissues in and around the joints of the body for full body benefit. The exercises involve a series of circular and fluid movements on weight and pulley-based machines coordinated with breathing patterns to support aerobic and cardiovascular health. All this in one workout package. What’s not to like?
Benefits of GYROTONIC® Exercise for Men
In 2016, British tennis great Andy Murray credited GYROTONIC® exercise with helping him back to Wimbledon after his back surgery. For the rest of us, we can access a long list of benefits for daily life including:
Strong, lean muscles.
Increased flexibility, coordination, and balance.
Enhanced joint mobility and articulation.
Ease of movement.
Increased circulation of blood, lymphatic fluids, and energy.
In addition, GYROTONIC® Exercise:
Complements/supplements physical therapy and other rehabilitative bodywork.
Helps slow the aging process through mental and physical stimulation and regeneration.
Relieves low back pain and the postural effects of sitting.
Improves mind-body focus, concentration and coordination.
GYROTONIC® training is also beneficial to men of a “certain” age, as it relates to building strength, balance, and flexibility while preventing injury and supporting life’s activities. For me, GYROTONIC® exercise just feels good. That doesn’t mean it’s easy, I feel like the spiraling movements strengthen my whole body instead of one muscle group at a time. That is different than what I have been used to in the gym. I do it weekly and during periods of time when I can’t, I definitely feel worse for the wear.
Strengthening Your Core After 50
I’ve been doing both Pilates and GYROTONIC® exercise for 5 years now. While I am still an amateur and still appear that way on the equipment, I can say that they have both improved my quality of movement and life. I simply feel better when I am exercising in these ways. Whether you are a lumberjack or a desk jockey, you will notice how these methods bring daily improvement.
You Can Start Now
Pilates and GYROTONIC® exercise are both effective functional training methods to support your life’s activities as you celebrate more birthdays. 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.
Patrick Conlin was raised in the Ann Arbor area and is a Circuit Court Judge in Washtenaw County. Patrick is the guy you can all relate to reading this blog. He’s reached that over-50 stage in life where he can’t work out the way he used to, but knows firsthand how important movement is and has 3 sons to keep up with. Spoiler alert…If you didn’t already know, Patrick is also MOVE co-founder Elaine Economou’s husband. He has been doing PIlates for more than 20 years. Basically, as long as he’s known Elaine. He added Gyrotonic to his workout mix around the time MOVE Wellness opened 6 years ago. Patrick knows the value of exercise and the powerful impact it has on his life and longevity.
https://www.movewellness.com/wp-content/uploads/2023/11/SJM_8026-scaled-1.jpg17092560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-01-05 12:07:562024-04-15 12:40:33Core Exercises for Men: A Guide to Strengthening Your Core After 50
The ability to create a fit, vital body for a lifetime, safely and efficiently, is what makes Pilates unique among movement systems. It can be hard to find words to describe something as experiential as Pilates, so we’ve put together a series of short workshops to walk you through the essentials of this unique movement system. Join MOVE Co-Founder Elaine Economou as she explains the history of Pilates and takes you to the mat to feel what the movement entails. You’ll learn how to approach your own body in creating a movement routine or system for yourself. We’ll also share what to expect in a Pilates class so you can see what it will be like. Pilates will help you optimize your body for what you love to do in life.
What is Pilates?
What is Pilates? Pilates is a unique, anatomy-based system designed by a forward-thinking visionary, Joseph Pilates. The goal of a Pilates session is to move through the repertoire of exercises at the level and pace that suits you, moving 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. Though challenging, the workout and exercises will energize and invigorate.
Pilates is not a staged Instagram photo of an actress or professional athlete training on some sort of mysterious equipment. Nor is it a painful group fitness class designed to tone your abs, but that instead leaves you with neck or low back pain. No, it’s not even “yoga for core strength.”
Let’s meet Joe: A brief history of Pilates
Before creating Pilates—or what he first called “Contrology”—Joseph Pilates was an avid student of movement. His work was developed 100 years ago from personal inquiry into his own health and physical fitness. He studied the movements of animals and statues of ancient humans with robust musculature. He was drawn to the Greek ideal of a human—a balance of mind, body, and spirit. This is the heart of Pilates: to let you build the best version of yourself. Pilates was infinitely curious about body and building strength. During World War I, he wound up in the UK in an internment camp. It is generally believed that was where he developed the movements that became his repertoire of Pilates mat exercises. Following the war, Pilates emigrated to the US where his work evolved into two things that form the foundation of the Pilates we know today.
1. A Repertoire of Exercises.
The wisdom of the original 34 Pilates mat exercises continue to reveal themselves. As our knowledge of the body evolves we can see the deep wisdom in how Pilates organized these original exercises. The exercises were to be done in a particular order and a particular way with few props to optimize the body’s movement at any age and physical ability level.
2. Equipment to Strengthen the Body.
While record-keeping from the war was spotty at best, it’s commonly believed that Pilates found the basis for his spring-based resistance equipment during the war when working with bedridden, injured soldiers by tying sheets onto the bed springs for resistance training. Regardless of his inspiration, today we benefit from his experiments by working on the Reformer, Cadillac, and Chair. This innovative equipment offers us a multitude of ways to personalize the exercises and meet individual needs.
Benefit of Pilates
We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice include:
Strength
Stability
Flexibility
Mobility
Balance
The principles that Joseph Pilates developed have held true. There is deep truth in how we organize and use our bodies and Pilates is a system that is efficient, effective, and safe. The principles can be applied to every human body at every age and stage of life.
Pilates can be done in its most basic form gently and simply. As ability, strength, and coordination increase, we can add complexity and more challenging exercises. Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates. When you practice these exercises regularly, you can take them to other parts of your life, including your other fitness routines, hobbies you love, and the activities of life. Pilates will bring ease, strength, and balance into your body.
“If your spine is inflexibly stiff at 30 you are old. If it is completely flexible at 60 you are young.”
—Joseph Pilates
The Basics: A 4-Part Pilates Series to Get Started
As you prepare to build a Pilates movement system for yourself, it’s important to start at the beginning to build the vocabulary and understand the concepts. As you feel them in your own body you will start to connect to the organization of the movements. Advanced athletes may be able to jump into an advanced class and be able to do the movements, but without the basics their benefits will be limited by a lack of understanding. With a goal to build strength, ease, and mobility in our bodies, Elaine has laid out the foundation of the system in 4 parts: Breathing, Abdominals, Spinal Mobility, and Strength.
https://youtu.be/OIfFXox_Q-A
Pilates Basics Part 1: Breathing
Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement is foundational to organizing the musculoskeletal system and can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. These help us move through the day with ease.
https://youtu.be/CaSigj_dMUg
Pilates Basics Part 2: Abdominals
In Part 1, we learned how breathing connects to our movement, particularly our abdominal connection. Now we will challenge and strengthen this connection to support the trunk against the movement of the legs for a healthy back. These layers of exercise will challenge your stability and mobility and can then be applied to anything you love to do, with the goal of feeling energized in our day.
https://youtu.be/54hTvbXvicI
Pilates Basics Part 3: Spinal Mobility
Part 3 of our Pilates series will show us how we use the breath and the abdominal connection to support moving the spine in all directions. In Pilates, we connect our breathing to movement in class so out in the world our bodies feel strong and supported without a lot of formal effort. We’re practicing for the activities of daily life.
https://youtu.be/b9MH1GdxZpA
Pilates Basics Part 4: Strength
It’s time to layer the principles of Pilates as we create an embodied strength and understanding of our own unique structure and function. Pilates will build strength through the center of the body—commonly referred to as our core—and into the periphery, developing strong arms and legs. This moves your body in a way that can build real strength for you to do the work of life.
What to Expect in A Pilates Class
Now that you’ve experienced the foundation of Pilates, let’s get you ready to join us in a regular class! At MOVE, we level our classes as Gentle/Intro, Level 1, Level 2, Level 3, and Advanced. Our movement experts and concierge service will connect you with the class that’s right for you. We generally suggest our clients start with a Gentle or Level 1 class until they feel secure in the basics and pace of movement. Even our elite athletes start with Level 1 to learn the basics! This foundation will help you feel the depth of this movement system and get the most out of our classes.
Some concepts you will generally explore in a Pilates class.
Breathing. It’s so important to connect to muscular activation of tissues. We inhale to fill the lungs completely and expand the diaphragm to help the transverse abdominis and pelvic floor muscles expand, and exhale completely for an efficient exchange of oxygen. We’re building the interoceptive sense and understanding the sensation of what’s happening in the body. Breathing optimally brings tone to the deep support structures of the trunk.
Breathing and moving. How we combine breathing and movement depends on the level of the class, age and stage of life, desired outcomes of the teacher, equipment used, and whether the class is based on the classic exercises or creative interpretation. All Pilates classes have a theme or goal that the teacher is supporting.
Mobilizing your spine in all planes of motion. Pilates will bring you through rotation or flexion, extension, and lateral flexion. We’ll bring ease and movement to all the joints of the spine in all planes of motion. Working on a mat, you’ll organize your abdominals to stabilize the pelvis against the movement of the legs. Bringing ease of movement to the pelvis will bring balance of movement into the spine. It’s all connected!
Challenging your body with all relationships to gravity. You’ll move on your back, belly, all-fours, seated, plank, standing, and using increasingly longer levers to challenge yourself. Class will flow through all of those positions. As we stabilize the pelvis against movement of the legs, our core will support us. Think of the body as a system. We will target the whole system to move optimally, not just one muscle.
Work at the level right for you. All of this work will be done within the level that’s right for your body, and your age and stage of life. Pilates offers something for everyone and every body. We will optimize your body for what you love to do in life and bring ease and balance to support you. It’s about more than being defined by just musculature—it’s thinking about fitness as resilience.
MOVE YouTube Channel: Always open to explore at your convenience, these videos are available to anyone. Exciting new content is added regularly. Choose one video or mix and match your own workout.
“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference, and in 30 sessions you’ll have a whole new body”.
—Joseph PIlates
You CAN start now.
Still have questions? Give us a call at 734-224-2560 or email office@movewellness.com. Let us get you started on your personal Pilates journey today!
Join MOVE’s Online Fitness Classes for Pilates Workouts at Home
When we celebrated MOVE’s 6th anniversary in early March, it was hard to imagine what an incredible challenge our studio would shortly face. Now, over one month later, we are all still adjusting to our new normal. Even so, our staff remains a strong group of movement experts and what we continue to believe is this: it is so important to keep moving. At MOVE, we are committed to continuing to adapt and grow so that we can help our community to keep moving at home.
We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice includes increased core strength, stability, flexibility, and mobility. In addition, Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. All of these benefits are important now more than ever to help us move through the day with ease.
Over the last few weeks, we have seen our in-studio community successfully transition to an online community. We closed the physical doors to the studio on March 16 and started offering online fitness classes the very next day. MOVE trainers are now livestreaming over 50 classes every week. With our expanded schedule we hope that our MOVE community will spread the word about MOVE to friends and family across the country. Our lineup includes not only all levels of Pilates but also barre, yoga, GYROKINESIS®, the Franklin Method, and HIIT classes. We are fully committed to our online livestream classes and to keeping our community moving at home for the foreseeable future.
Can Pilates be done at home?
We all love the fancy machines we have in the studio, but you don’t need expensive equipment to practice Pilates at home. When Joseph Pilates created Pilates in the early 1920s he was focused simply on the body and breathwork. The Pilates equipment came years after the Pilates matwork.
Matwork provides the strength and foundation for all of the movements done on the Pilates Reformer, Cadillac, and Chair. Every March, the Pilates community goes back to Joseph’s roots and celebrates the original 34 mat exercises with March MATness. Although MOVE’s March MATness challenge was paused this year, many of us had really gotten into a groove of working on matwork in-studio. We’ve transitioned this practice to home and we know our clients are feeling it!
“The livestream classes have been amazing, and a great way to feel productive and in control at a time where little else seems that way! As a member who has moved out of the area, I’ve also really enjoyed re-connecting with the MOVE instructors and community.”
—Rena H.
Pilates workouts you can do at home
MOVE Co-Founder Elaine Economou suggests we think about movement with the mantra “take your vitamins”. A great place to start moving at home is with a movement vitamin in the form of gentle warm ups and simple exercises. Consistent practice is key to feeling changes in your body.
Watch Elaine’s Movement Vitamin video, and try out any combination of these essential exercises on your own:
https://www.youtube.com/watch?v=bfhLnqVTXtA
Spinal Rotation
Hip Release
Arm Circles
Cat Stretch
Opposite Arm-Leg Balance
Hip Rolls
Side Leg Lift
Toe Taps
Breast Stroke Prep
Standing Side Bend
Upper Ab Flexion
These essential exercises are a strong foundation to a home Pilates practice. With any form of exercise, it’s important to know your limits and practice within your personal abilities. When you’re ready to build on these basics, we offer several options for movement.
Our YouTube Channel offers video workouts ranging from 10 to 30 minutes with a variety of Pilates, barre, cardio, and stretching options. Check them out and subscribe to our channel if you haven’t already. We’re constantly working on adding new content.
Virtual Private sessions are a great option where you can practice with one of our excellent trainers. MOVE trainers can help you deepen your Pilates practice by safely layering in harder or more complex exercises or helping guide you through modifications suitable for your specific body.
Livestream Group Fitness is a great way to bring variety and fun into your workouts. We have more than 10 weekly class options on the schedule with unlimited monthly memberships available.
What do I need for Pilates at home?
The short answer? A tech device to stream your class on and a Zoom link. All livestream Pilates classes can be done with just a yoga or Pilates mat and a bath towel. For more information, including fun props to layer in or household prop-swaps, read our article Livestream at MOVE: What Do I Need for Class?
Pilates can be adapted to home practice with ease. Think about where in your home you can really connect to your body free of noise and distractions, if possible. Choose a space where you have room to place a mat and extend your body at different angles. When you’re in class, don’t forget to listen to your body. If an exercise doesn’t feel right for you, skip it. If you know a modification, try that instead. You can always skip the current exercise and do your favorite stretch, grab a drink, or simply tune into your breathing as you wait for the next exercise.
Who can take online fitness classes?
Anybody… and everybody! At any fitness level, Pilates is an effective and safe way to increase your flexibility, develop your core, and release tension. The exercises are designed to layer and build on each other as the student learns the foundational principles. In any session or class your trainer will aim to move you through all possible planes of movement of the spine. Trainers will include exercises that move the spine forward and back, sideways, and rotating into a spiral. You will also be taught to stabilize your spine and pelvis using your core. It’s all about building a well-rounded movement routine that supports strength and muscle balance.
At MOVE, we’ve organized classes into six levels: Gentle, Intro, Level 1, Level 2, Level 3, and Advanced. If you’re brand new to the studio, feel free to drop us an email so we can help you find your best fit.
Register for an online fitness class today!
Ready to join us online? We have both monthly memberships and single class pricing. We’re committed to keeping our community connected and moving together and we hope you’ll join us.
Make sure that you have a device that can connect to the internet: smartphone (Android, iPhone), computer (Laptop, desktop), or other devices (tablet, iPad).
You will get an email or calendar invite from MOVE inviting you to a Zoom meeting.
Click the link to join
If you have not previously downloaded Zoom, you will see this screen. Click on download & run Zoom.
Click on the downloaded zoom.pkg
You do not need to allow Zoom to access Files in the download folder
Follow the instructions to complete the installation
Open Zoom when it’s download is complete and allow it to use the camera and microphone
This is the screen when Zoom has been opened.
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.
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.
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.
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.
https://www.movewellness.com/wp-content/uploads/2023/11/IMG_5411-scaled-1.jpg25602560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2020-03-21 21:02:192023-12-03 20:24:51Zooming into Livestream Fitness: Getting Started
Visit our Getting Started with Zoom page for a full tutorial.
When should I join class?
Click the Zoom meeting link and join the class about 5 minutes before class to troubleshoot any technical difficulties.
What do I do if I get stuck in the “waiting room”?
Wait a few seconds to give time for being admitted into the meeting, and if not resolved then email the office (office@movewellness.com) or call us at (734) 224-2560.
What do I do if I get kicked out of a meeting?
Click on the Zoom link again and our tech support will let you back in.
What do I need for 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.
Instructors will remind you of what props you might want at the beginning of class. Instructors can always provide modifications or suggest substitutions if you don’t have these props available.
This is for technical reasons because Zoom shows the person making the loudest noise on the main screen. This way the instructor will stay on the main screen and any client background noise (kids, animals, phone alerts) will not disturb other clients.
You can request to be unmuted if you have a question and the trainer will get an alert.
You can do this by hitting the chat icon or by “raising your hand” function.
For private training sessions, the trainer can leave you unmuted the whole time since there are only two of you.
How do I “raise my hand” to get the instructor’s attention?
Once you are in the meeting, click on the participants icon (either on the bottom or the top of the screen). Another panel will open displaying everyone. At the bottom, you can click “raise hand.” This will put up a blue hand icon. You can also lower your hand.
Do I have to turn the video on for class?
If you do not wish to have other clients able to see you via video during class that is totally fine. You can join a Zoom meeting with audio only. Just keep in mind the instructor will not be able to see you to offer modifications.
What else should I be mindful of?
If you are using your camera, consider if you stay in frame whether standing or lying down and if you prefer to be front or side-facing to the camera.
Be aware of surroundings:
Carpet or rugs could become a tripping hazard (especially if wearing shoes);
Props should be nearby but not hindering movement
Chairs or tables may slide
If using a chair or table to get up from the ground, be careful not to use it to pull yourself up. Instead think of pressing down rather than away/toward you.
Listen to your body. If an exercise doesn’t feel right for you today, please skip it. If you know a modification, please do it instead. 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 exercise.
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.
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?
https://www.movewellness.com/wp-content/uploads/2023/11/89F1079D-8026-49F1-8573-5966E79E595F-scaled-1.jpg19202560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2019-11-27 00:58:292023-12-03 20:24:50Boutique fitness studio or gym?
At any fitness level, Pilates is an effective and safe way to increase your flexibility, develop your core, and release tension. The exercises are designed to layer and build on each other as the student learns the foundational principles. Pilates is suitable for all bodies at any stage of life. At MOVE, we have different levels of Pilates classes to help our clients move confidently and comfortably through their personal fitness journey. Read on to learn more about how we created our Pilates levels and how you know when you’re ready to level up!
What are Pilates levels?
Pilates levels are designed to lend structure to the repertoire of exercises to ensure that you are learning the essential principles before moving to more challenging exercises.
The Pilates Method Alliance and STOTT Pilates organize the Pilates exercises into three categories:
We also have private sessions available for students to strengthen their muscles by getting a Pilates workout from an instructor teaching them movement, motion, and control and other Pilates exercises.
Is there different Pilates equipment for each level?
Pilates exercise is done mainly by bodyweight, so all you’ll really need is a yoga mat. Some Pilates classes add light weights or resistance bands to stretch, increasing range and improve control.
Am I ready to take it to the next level?
As you progress on your Pilates journey, you may come to a point where you are wondering if you are ready to move up to the next level. At MOVE, our Level 2 Pilates Classes are designed to be a comfortable transition between Level 1 (beginner) and Level 3 (intermediate). In Level 2, clients will continue to practice the full beginner repertoire of exercises while intermediate principles and exercises are layered into the workout. This includes more weight bearing on arms, more complex movements, and larger ranges of motion with stability and balance challenges.
What do Pilates trainers think?
From a trainer’s perspective, a client is ready to enroll in Level 2 classes when they have achieved competence with the beginner level exercises and can do most of them fairly easily, with good form, and without a lot of explanation. The trainer in a Level 2 class will divide class time between letting students move smoothly through the material while introducing new concepts and exercises from the intermediate repertoire. Intermediate exercises generally require more strength and coordination. Level 2 is a way to start learning the increasingly challenging material before it becomes the focus of the entire class in Level 3.
So how do I know for sure?
You know your body best. A Level 1 class provides a well-rounded workout. For some clients, continuing the essential work in Level 1 may be a great fit on an ongoing basis. Students interested in advancing should feel comfortable with a Level 1 class and might in fact start feeling like they want more of a challenge. Any doubts or questions? Ask you instructor. MOVE trainers are always happy to provide their feedback and suggestions.
We love to see our clients mastering new exercises, and at MOVE there is truly a level to suit all bodies and fitness goals. We’re here to support your personal journey.
https://www.movewellness.com/wp-content/uploads/2023/11/reformerphoto-1-scaled-1.jpg17092560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2019-10-12 17:04:432024-04-15 12:35:40Pilates Levels: When am I ready for Level 2 classes?
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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