“I am incredibly honored to be a part of Revel, a fast-growing, online community of women over forty. We’ve been offered an awesome opportunity to partner with Revel during the months of February and March... We’d love to see your friendly faces in our Revel classes. It’s free and easy to join.“
—Elaine Economou
Revel + MOVE
We’re so excited to share that Revel is launching a special series of MOVE classes featuring Elaine Economou and Laura Tyson throughout February and March.
Movement Essentials-Pilates Level 1: Tuesdays at 7:00 p.m.
Barre Class: Wednesdays at Noon
Mindful Movement & Pilates: Sundays at 5:00 p.m.
Movement Essentials Pilates Level 2: Mondays at 1:00 p.m.
Beyond February and March, Elaine will continue hosting her monthly Workout Wednesday series on Revel. Join us on the last Wednesday of the month for a brief themed discussion and a Pilates-based class. You’ll learn how to challenge your unique and miraculous body safely and enjoy moving!
Revel will connect you with wonderful women with interests around a variety of topics beyond movement. Enjoy Revel’s recent blogpost “MOVE with Elaine Economou” with registration links for all classes at the end of the Q&A. Everything is free and it’s easy to join!
https://www.movewellness.com/wp-content/uploads/2023/11/FULL-RES-MBP00196-scaled-1.jpg17072560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2022-02-10 19:21:182024-03-22 13:39:16Join us on Revel for free classes!
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://www.movewellness.com/wp-content/uploads/2023/11/FULL-RES-MBP01387-scaled-1.jpg17072560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2022-02-09 19:52:242024-03-22 13:02:135 Tips for Starting Pilates and Trusting the Process
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.
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.
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.
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!
$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.
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!
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.
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.
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!
https://www.movewellness.com/wp-content/uploads/2023/11/1810_Vertical_Workshop6210.jpg8441125ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2022-01-13 18:52:352023-12-03 20:25:00Shari Berkowitz and The Vertical Workshop to Visit MOVE
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!
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.
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:
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 trailerto learn more. Support the activities you love to do in life by starting today!
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.
https://www.movewellness.com/wp-content/uploads/2023/11/MOVE-259.jpg16342447ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2022-01-06 19:19:262023-12-03 20:25:00Types of Workouts: Getting Started with Movement
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.
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’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 trailerto learn more. Support the activities you love to do in life by starting today!
https://www.movewellness.com/wp-content/uploads/2023/11/MOVE-67-2.jpg15492066ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-12-23 19:30:002023-12-03 20:25:00How to Create the Ideal Space to Practice Pilates at Home: Advice from the Experts
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.
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.
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’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.
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.
https://www.movewellness.com/wp-content/uploads/2023/11/Exercises.00_16_52_02.Still028-scaled-1.jpg14402560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-12-10 17:00:002023-12-03 20:24:59On Demand Workouts: Benefits and How They Work
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
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
“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.
https://www.movewellness.com/wp-content/uploads/2023/11/Exercises.00_01_21_12.Still003-scaled.jpg14402560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-11-30 20:31:462023-12-03 20:24:59Announcing Movement Essentials: Gentle Pilates for Everyday Life
“The key to relieving stress is tuning in to what is happening in your body and what you need in the moment to calm your nervous system. Mindful movement helps make this possible.”
—Elaine Economou
Simply put, mindful movement is noticing how you feel while you are moving. It’s the practice of moving intentionally and being aware of the sensations in your body. You are not moving for the outcome but rather for the experience of bringing awareness to the body without judgement.
Creating a mindful movement routine for yourself requires just a little time and attention. You can get started with the workout routine linked above and these tips:
This isn’t your cardio workout—set aside time separate from your regular workout.
Strive for consistency—choose a length of time and try to stick to it every day.
Connect to your breathing—just noticing your inhales and exhales will focus your mind and release some stress.
Let your body move—go ahead and move your body in whatever way it craves.
Go ahead and yawn—your movements should have quality of a yawn like your first morning stretch.
Take inventory on yourself—notice how you feel when you start and again when you are done.
Trust the process—the more you practice, the deeper the impact will become.
Need more guidance? We know the more you move, the better you feel. Sometimes we need a little push to get started. We now have just the thing. An all around program to get you started with movement, including built in mindful moments.
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 trailerto learn more. Support the activities you love to do in life by starting today!
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.
https://www.movewellness.com/wp-content/uploads/2023/11/FULL_-RES-001901-scaled-1.jpg17072560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-11-27 22:00:002023-12-03 20:24:59How to Use Mindful Movement to Decrease Stress
Finding a workout routine that you enjoy and can stick to is something to be celebrated. Moving consistently brings a sense of empowerment and accomplishment. And the more you move, the better you will feel. Still, it’s important to take into account any old injuries or discomfort in your body you may experience. At one point or another, many of us have felt nervous about injuring ourselves while exercising. Sometimes that fear of injury will cause enough worry to prevent you from increasing your challenge or trying something new that you might enjoy. Therefore, it’s essential to support your body’s unique needs throughout your routine to stay pain and injury free. Doing some little things on a regular basis can make a big difference. As we age, these little things become critical for maintaining our mobility and continuing to do what we love.
What are ways to prevent injury?
No one can wave a magic wand and prevent injury. But, we can make it far less likely by integrating these simple practices and injury prevention exercises into your daily routine.
#1: Practice noticing
First and foremost, practice noticing how your body feels. When you do Pilates, or any movement routine that connects breath to movement, you will begin to notice how your body feels when you move. Don’t ignore this. This mental “muscle”—the practice of noticing your body as you move—is your barometer, both while you are exercising and throughout all aspects of your day. When you pay attention to how you feel, if something doesn’t seem quite right you can make the decision to get curious and pay attention to the sensation or stop moving.
#2: Ask for help
Don’t work through pain and please seek support from a medical professional if you feel pain. The process of getting stronger will occasionally bring about some soreness. Increasing your routine and trying more challenging workouts may lead to those sensations. That’s a very normal part of training our body. Noticing the difference and knowing when to stop and seek help from a physician or physical therapist is key. Having a Pilates trainer help set up your workout or routine provides “eyes on your body”. That will help you create a program suited to your unique needs and prevent injury right from the start.
#3: Pace yourself
This is truly an instance of slow and steady winning the race. Make sure that you are trying more challenging routines or adding minutes to your workout a little at a time. Large jumps in intensity can lead to injury. Give your body time to adapt at its own pace.
#4: Build a foundation
Be sure to do some whole body movement like Pilates that will move your spine, shoulders and hips. These foundational movements will engage the core muscles to help keep the forces of whatever you do moving through your body in a balanced way. A key benefit of Pilates is that it focuses on individual postural issues and helps each person unravel their own unique muscular imbalances to create healthy movement patterns. Improved overall fitness levels may help prevent injury plus offer greater strength and ease of movement.
What exercise causes the most injury?
The simple answer: too much, too soon. Of any type of exercise. It often feels like we live in a culture of extreme fitness trends with the mantra go big or go home. Any workout your body is not prepared for is the one that brings the most risk. If you do something high impact or extremely cardiovascular without easing yourself into that activity, your body is going to be caught off guard. Anyone who has ever decided to take up running and thought they’d just head out and try to run a mile will know what I mean. By starting slowly, first walking, then jogging to start building endurance you’ll safely be able to progress to a running routine. Even in Pilates, if you once attended advanced classes but then took some time off, you’ll need to revisit the basics.
Jumping right back into complex movements without taking time to reinforce the foundational movements can leave you vulnerable to injury. Taking inspiration from a favorite silly board book about a bear hunt that I used to read to my kids, I like to say we have to go through the forest, not around, over or under it. The goal is to have you safely engage in movement in whatever range your body will allow, and then progress from there in ways that allow you to own that movement and experience joy and confidence in doing so.
How can I exercise without damaging my joints?
Exercises that move your spine in all of its planes of motion are important. Then, keeping hip joints mobile and having your legs and hips moving freely is important. This helps to keep the hips, core and back working together. It’s also important to make sure your abdominal and back muscles are engaging when they are needed. This will keep you from any strain in your trunk and support each movement. The nice thing about Pilates is that it’s easy on the joints. The mat exercises are low impact bodyweight training, so the forces on your bones will help you maintain bone density safely. There is so much you can do with just a mat and you.
Injury prevention exercises
In general, there are three characteristics of a successful home routine that I like to emphasize: consistency, progression, and balance. Moving your body every day in all planes of motion and through all the joints of the body will keep you strong and prepared for the type of unexpected movements that can cause injury. These exercises will mobilize the whole body, connect breath to movement, and are safe to do every day. You know what they say… an ounce of prevention is worth a pound of cure.
Arm Circles
Begin lying on your back with your knees bent and feet hip distance apart. Place your arms by your sides with your palms facing in towards the body. Take a nice inhale to lift your arms up toward the ceiling and then reach them overhead only as far as ribcage and shoulder stabilization can be maintained. Exhale to circle your arms wide out to sides and return down to your starting position. Repeat 4 times and switch directions for four circles.
Half Roll Back
Start seated on a mat with your feet flat on the floor, knees bent in front of you. Start upright in a neutral position with arms reaching in front of you parallel to the floor. While exhaling, start to roll your pelvis away from your femurs (legs) so that you feel your low abdominal muscles hugging into your spine. You are creating a “C” shape with your low back while keeping your shoulders wide and relaxed. Keep the “C” shape and inhale. Then, exhale to fold forward at the hips over your legs. Stack up your spine from tail to head and float your arms back to the starting position.
Hip Rolls
Start lying on your back with your knees bent and feet hip distance apart. Your arms are by your sides. Take a deep breath into the sides of your rib cage and feel yourself grow long through your spine. As you exhale, recruit your abdominals into an imprinted position by feeling your hip bones and ribs pull closer together until there is little or no gap between your spine and the floor. Once imprinted, articulate your spine starting from the tail to roll up into a bridge position where wide shoulders support your weight. Your hip joints are extended, and your knees should feel they are energetically reaching long over your toes. Take an inhale to stay here at the top, then roll down as you exhale to return to your starting position. Imagine your sit bones reaching toward your heels as you articulate down through your spine. Repeat eight times.
Mid-Back Spinal Rotation
Begin kneeling with elbows bent under shoulders and knees under hips. Your spine should be in a neutral position and feel as though it’s reaching long from tail to head. Your shoulder blades are stable against your rib cage. As you exhale, reach your elbow to the ceiling lead as you open your chest and allow your spine to rotate. Inhale to return to your starting position and repeat with your other arm. Repeat four times on each side.
Hip Circles
Begin kneeling on all fours with arms underneath shoulders, and knees directly underneath hips, slightly apart. Your spine should be reaching long from tail to head. Shift your weight to your right hand and knee and then circle your hips back to your heels on the right side then continue to shift your hips to the left side. Pull your pelvis underneath you as you continue the circle towards the starting position while arching your back like a cat. Feel that great cat stretch. You are making a circle with your spine first in extension and then flexion as you continue the movement. Do four to the right and then four to the left.
Bird-Dog Variation
Begin kneeling on all fours with arms underneath shoulders, and knees directly underneath hips, slightly apart. Your spine should be reaching long from tail to head. Inhale and find extra length through the spine. Exhale to recruit your abdominals and simultaneously lift your right arm and left leg, reaching towards opposite ends of the mat. Hold this balanced position as you inhale and reach fingertips and toes even longer. As you exhale, simultaneously lower your arm and leg to the starting position. Repeat on the other side. Be sure to keep your head level with your spine and keep length through the back of your neck.
Cat Stretch
Begin kneeling on all fours. Your arms should be underneath your shoulders and knees directly underneath the hips, slightly apart. Feel your spine reaching long from tail to head. Inhale to grow longer and find length through the spine. As you exhale, use your abdominals to round your spine like a Halloween cat. Start from your tailbone and leave the head for last. Hold this c-curve position while you inhale to breathe into the sides of your ribcage, rounding further. Finish with an exhale and beginning with the tail end of the spine, extend one vertebra at a time until you return to your starting position. Repeat six to eight times.
Squats
Stand tall with your feet wider than your hips. Propping your heels on a blanket or rolled up mat can be a helpful modification when you are just starting out with these deep squats (see video). Be sure your toes are pointed forward or slightly turned out and that your knees track over your feet. Your hands can hang by your sides. Bend at the knees and hips as though you are going to sit in a chair and go as far down as you can. Your weight will be in your heels. Keep your back straight and your gaze directed low in front of you. Pause at your lowest point for a moment then return to your starting position. Repeat four times.
Standing Side Arch
Stand with feet hip distance apart. Your weight should stay evenly distributed on both feet and your spine long and neutral. On an inhale, lift your arms over head while keeping your shoulders lengthened down. Grab your left wrist with your right hand overhead. As you exhale, lengthen your waist and spine and reach the heel of your hand away from the heel of your foot. Keep both sides of your body long and hips level. Be sure to stay square to the front and avoid rotating. Return to standing tall, switch the grip of your hands and repeat on the other side.
Move More, Feel Better
The price of a healthy body and personal wellness is hard to pinpoint because, in a way, health is defined by the absence of illness or injury. Sometimes we need a little guidance getting started in a safe way for our body. That’s why Elaine Economou created Movement Essentials: Getting Started with Pilates, 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!
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