Tag Archive for: pilates

Pilates, Its Benefits, and How to Find Beginner Classes Near You

Including movement into your daily routine can help promote better bone and muscle health by building strength and endurance. You have many options when it comes to exercise, including walking, swimming, and Pilates. 

Many people have a preconceived idea that Pilates is only for young, extremely fit people, but the reality is that Pilates is suitable for all bodies at any stage of life. At MOVE Wellness, we’ve helped both men and women of all ages (including clients in their sixties and seventies!) incorporate Pilates into their routine to safely strengthen their body and support life’s activities. 

Whether you want to workout in the comfort of your home or visit a studio, there’s a Pilates class or session that can fit your unique fitness needs and goals.

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3 senior men doing Pilates Reformer arm exercises

What is Pilates?

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 Pilates equipment strategically designed to allow for the fullest expression of movement. Some pieces of equipment you would likely find in a Pilates session include the Reformer, Cadillac, chair, and barrel.

https://www.youtube.com/watch?v=4A7-zDaP0Q4

What is mat Pilates?

Mat Pilates exercises require you to stabilize your body without equipment and tend to focus more on core work. You can practice the original 34 Pilates exercises in this classic Pilates mat sequence. 

Interested in learning more? Try online mat Pilates classes with a 14-day trial of our livestream classes!

What is reformer Pilates?

Reformer Pilates is done on a rolling platform with springs that add resistance to your Pilates workout. Springs can be added or taken away to provide different levels of resistance as the platform, called the “carriage,” is pushed or pulled along the frame. 

Working on the Pilates reformer allows for more dynamic movement that can train many parts of the body in different ways. Reformer parts can also be adjusted to your body size and level of skill, so it’s a great option for beginners!

Want to give Reformer Pilates a try? If you live in the Ann Arbor area, you can take a small group Reformer Pilates class at our studio. These classes are limited to six students for more personalized attention.

What are the benefits of doing Pilates exercises?

Pilates can help strengthen the body and improve stability and peripheral mobility. These improved fitness levels can help prevent injury and give you greater ease of movement through a full range.

This system can also relieve low back pain and the postural effects of sitting. It is a safe weight-bearing exercise that can mitigate symptoms of osteoporosis/osteopenia, and there is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective method for whole body strengthening.

Whatever your conditioning goal, Pilates is an efficient, effective, and safe way to increase your flexibility, develop your core, and release tension.

Two Senior Women Doing Pilates With Trainer

Which is better, Pilates or yoga?

Pilates and yoga both have benefits for those who practice it, regardless of age or experience level. The practice that works best for you will depend on your individual fitness goals. The benefits of yoga, for example, include stress reduction, increased blood circulation, flexibility, strength, improved sleep patterns and relaxation.

Beginning a Pilates practice

Starting a new movement system can feel intimidating. At MOVE Wellness, we take the time to learn about you 一 including your current fitness level, goals, and any limitations or injuries you may have 一 so we can support you on your personal fitness journey. We can then make recommendations about which classes or private trainers would work best for your unique situation.

For example, our livestream and in-studio Pilates classes are organized into six levels to help our clients move confidently and comfortably through their personal fitness journey: Gentle, Intro, Level 1, Level 2, Level 3, and Advanced. Most of our clients start with beginner Pilates classes so they can learn the foundational principles, which are designed to layer and build on each other as the student progresses.

2 women doing online fitness classes on a mat in their living room

You also have the option of private sessions, where you work one on one with a trainer who will create a custom workout to help you achieve your goals and provide support, motivation, and accountability. These are available both virtually and in-person.

Regardless of whether you’re alone or in a group, you will be led by a member of our experienced team. We’re proud to have some of the most experienced movement trainers, fitness instructors and coaches in Ann Arbor, who will work with you to bring out the very best in your body. Our trainers are credentialed in their areas of expertise and will even work in partnership with other health experts in your life, including doctors and physical therapists, to ensure your workouts are safe and highly effective.

Ready to get started? Our introductory session includes an intake assessment, 50-minute private session, and customized movement recommendation plan, as well as a 14 day trial of our livestream classes. Clients who would prefer a small-group class are invited to try an introductory class.

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MOVE Trainer Mary Falcon teaching a livestream Pilates class

Pilates classes near you

The MOVE Wellness fitness studio is conveniently located on Jackson Road near I-94 in Ann Arbor, Michigan. 

We also offer a number of online options for clients who don’t live nearby or who prefer to workout at home. These include:

  • Private training — available in-studio or virtually via Zoom.
  • Small-group classes — our Pilates Essentials Class ($29) is a fun, safe space to try something new. 
  • Livestream classes — over 30+ professional studio classes, including Pilates, yoga, barre, and more. This gives you a variety of fresh content each session to stave off boredom, and the motivating energy of live instruction to keep you moving.
  • MOVE On Demand — pre-recorded class content, no television provider needed. Access your content whenever you want.
  • MOVE Wellness on YouTube — a wide variety of free workouts on Pilates, yoga, and special topics like mobility.

 

Start Your Pilates Practice

 

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Tips for Back Pain Relief: Simple Strategies to Unravel Back Pain

Most of us have experienced back pain at some point. Elaine Economou‘s latest blog for popular website, Sixty and Me discusses some common causes of back pain and offers simple strategies for relief. Read Simple Strategies to Unravel Back Pain.

“Unraveling back pain is like being a detective for yourself. The trick is to think about your unique genetic and cultural postures and bring balanced movement into the body all day long. There are so many systems working together to keep us moving and pain free. Noticing and understanding the systems will inform your choices and help you care for your body.”

—Elaine Economou

Unraveling back pain

Back pain, once you have ruled out other issues, can be diminished once you understand your own body and the elements that play a role in causing the pain. As you consider your unique situation, there are two factors that can be particularly helpful. Your genetic posture—how you’re made—and your cultural posture, or what you do all day. All of our systems are connected. So, once we have better understanding of our unique challenges we can work to restore balance to the body.

Movement can be part of the solution

When pain flares, our instincts can lead us to try stretching that one area or worse, to stop moving altogether. But movement is typically a key part of the solution. ​​Depending on the cause of the pain, certain movements can help relieve back pain. There is no one simple fix, but Elaine offers strategies and simple movements to help you move more and feel better.

  • Move your spine in all planes of motion
  • Practice mindful breathing
  • Visit a specialist
  • Build strength by taking your Movement Vitamins

Read Simple Strategies to Unravel Back Pain.

You Can Start Now

We know the more you move, the better you feel. Sometimes we need a little push to get started. 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 our program intro to learn more. Support the activities you love to do in life by starting today!

Learn more about Movement Essentials

About Elaine Economou

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

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

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How to Get Stronger at Home

How to get stronger at home without weights or fancy equipment

Overwhelmed. Intimidated. Discouraged. These are the feelings I hear from people when they talk about trying to find the right home workout routine. Overwhelmed by the amount of information and advice they find. Intimidated by the types of workouts and exercises they’re seeing, many of which make them worry about pain or injury. And discouraged by the fact that so many strength-building workouts they see online or on tv are geared toward super fit people who are already experienced athletes. This is why I’m passionate about movement systems like Pilates.

Building strength based on your individual needs 

One of the reasons that I fell in love with Pilates (a love affair that started more than 20 years ago!) is its central focus on how the whole body works and your individual movement needs. Exercise programs and strength-training routines should be designed to fit you, not the other way around. I’ve always found it strange that so much of today’s health and fitness culture relies on people fitting a pre-packaged workout routine or devoting themselves to a specific diet. 

Here’s what I say to that: Your body is a self-sufficient miracle and is already working the way it needs to. Your heart is beating, your lungs are filling with oxygen, and your internal systems are engaging in the many regenerative processes for which they’re designed. 

Woman meditating in front of water

Understanding some basic things about how your body works is the most important first step in starting any new strength-building routine. For example, nearly every client I’ve ever worked with has asked me what the best ab workout is. And here’s what I tell them: breathing. If you are breathing as you should be, with ease and balance, your abdominal muscles are working. 

Once you shift your focus to understanding a bit about how your own body works, then the way you approach starting a new workout routine becomes a lot easier. Because it’s all about listening to your own body and thinking about how your lifestyle and day-to-day activities affect the way you feel. In general, there are three characteristics of a successful home strength-training routine that I like to emphasize: consistency, progression, and balance. But first, let’s talk a little bit about why building strength specifically is so important for your health at all stages of life.

two women doing Pilates in their living room

Health benefits of Pilates and strength-training at home

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. And this gets even more true as we age. Many people have a hard time wrapping their minds around the idea of building strength later in life because we so often associate the word with youth and athletic training. But in reality, strength is a critical component of aging well and as we get older we have to work a lot harder (and smarter) for it.

Continuing to move your body in ways that promote strength, stability, and flexibility should be the foundation for any new workout routine. But, again, understanding a little bit about how your body works is essential for getting started. Developing a better understanding of your unique musculoskeletal system, for example, can help you address and eliminate a lot of the aches and pains that stem from daily activities like sitting at a desk, sleeping on a not-so-great mattress, or spending a Saturday doing a lot of yard work.

Woman doing a mermaid Pilates stretch in her home

Smaller movements = bigger whole body impact

Our culture has a habit of emphasizing big movements, big muscles, big workouts, and so on. But it’s those little muscles, those little movements, and those smaller, more mindful exercises that often have the biggest impact on our bodies and health. An intricate web of connective tissue called fascia runs throughout our bodies, holding everything in place (organs, bones, muscles, etc.), reacting to the positive and negative input we provide our bodies with every day, and ultimately informing all of our movement. 

Stress, uneven movements, or awkward body positions (hunched over our phones or laptops for example) can cause our fascia to tense up and get snagged in different spots; while slowing down, breathing more deeply, and bringing a level of mental awareness to our movement can help release that tense tissue and bring back some balance. When we think about exercise and movement in terms of our fascia and the interconnectedness of our bodies, rather than just working big muscles or stretching them to get more flexible, we can create more effective workout routines that offer a bigger, long-term impact.

Paying more attention to our fascia and trying to bring more balance to that web of connective tissue running throughout our bodies is also critical for preventing injuries. Movement systems like Pilates are designed to do just that. But, more than anything, approaching strength-training and exercise from a more informed and mindful place is essential because it gives us the energy and freedom to do the things we love to do. For me, Pilates has given me the tools to ensure that I am always mobile and strong enough to do the things that bring me joy. 

Woman selecting an online fitness class on an iPad in her home

How to start a consistent home workout routine

Building strength is not about spending an hour here or two hours there doing big, hard, explosive exercises that leave you exhausted and sore. To build muscle, you need to find a starting point that works for you and do that movement consistently every day, even if it’s just for 15-20 minutes. 

At MOVE Wellness, we offer several gentle beginner level Pilates classes that give you some initial guidance and routines to get you moving. This easy 15-minute morning routine is a great option if you’re not sure where you want to start. Regardless of what you decide to do, the goal should be to establish a new movement habit that you can incorporate into your daily routine. That means that it should be enjoyable and customized for you, otherwise it’s going to be hard to maintain long-term.

Along those same lines, fancy equipment and perfect form are not things you need to get stronger and healthier at home. Let me say that again: No fancy gym equipment or perfect Instagram-worthy poses needed! For people who take our livestream classes, we’ve even got a list of “prop swaps” you can find at home for some of the equipment or tools you might normally use in a studio or gym setting. Don’t have hand weights? Grab some canned beans! Don’t have a head pad or Yoga block? Grab a book from your bookshelf. 

With any Pilates exercise, the goal shouldn’t be to look exactly like the instructor does or like the seemingly flawless exercise enthusiasts flooding our news and social media these days. The goal is to have you safely engage in that 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.

A man and woman doing planks in their home

How to increase body strength at home

Mat Pilates is one of the most popular and effective ways to build strength at home because it allows you to use your own body weight and natural movements in training. At some point in time, building muscle became all about doing “leg days” or “upper body days” and eating this much protein and that much fat this many times a day. But the good news is, building body strength doesn’t have to be that prescriptive or oddly specific, and for the most part, really shouldn’t be. 

When you think about gaining strength, you want to think about whole-body strength. Not working out one specific muscle or muscle group, but instead moving your body through it’s normal planes of movement and building strength through your center. This means understanding how your spine alignment works, learning that engaging your core isn’t just about tightening your abs, and being assured that nothing you’re doing should hurt or feel bad.

Your own body weight is usually all you need to get started with Pilates. Then, once you’ve developed some comfort and familiarity, you can increase progression by adding props like resistance bands or weighted balls (or prop swaps).  

A woman doing a home workout with weights

3 tips for successful strength-training at home

#1: Start small

We love simple movements and exercise modifications in Pilates because it allows you to customize workouts for your skill level and comfort. For example, don’t feel pressured to start with hand weights or resistance bands. Just using your own body weight and learning to move freely through different ranges of motion first is not only ok, it’s often the better way to begin. If you want to establish a routine that you can both maintain and benefit from, the focus should be on performing movements correctly and fully, not with excessive amounts of weight or resistance.

#2: Keep it slow and steady

Yes, moving fast and getting our heart rate up can provide a great cardiovascular workout, but it’s the quickest path to injury if you’re not moving correctly and fluidly. Remember, you’re creating a new routine and developing new habits, not transforming yourself into an entirely different human being overnight. Moving slowly and thoughtfully allows us to establish a healthy routine we’re more likely to maintain and grow over time.

#3: Consistency is key

Like I mentioned before, 15-20 minutes of movement each day is better than an intense hour-long workout one or two days per week. Make your strength-building routine part of your everyday life, not an additional difficult, time-consuming task that you’ll end up dreading or not having time for.

Moving with ease is a basic human necessity. Exercise and strength-training should always be driven by a desire to move and feel better, not look better. When we focus on physical appearance rather than feeling and health, we fall into the trap of not listening to our bodies and letting discomfort and pain turn into injury and chronic mobility issues. 

Whether you decide to try an in-person or livestream class through a studio like ours or just start incorporating new movement practices into your daily routine at home, be sure to take note of how your body feels and ask lots of questions.

You Can Start Now

Looking for a guided, approachable way to get started with movement? Movement Essentials: Getting Started with Pilates is now available at MOVE On Demand and may be right for you. This is a complete 28-day program designed to safely introduce you to Pilates and keep you on track as you build a routine. Each week Elaine Economou will cover 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 the progression and prepare you for a lifetime of healthy movement. Watch the program trailer to learn more.

LEARN MORE & BUY MOVEMENT ESSENTIALS
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Working Out While Traveling: How to Keep Up Your Fitness Routine

How to Keep Up Your Fitness Routine While Traveling

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

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

—Elaine Economou

Tips for Working Out While Traveling

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

Read How to Keep Up Your Fitness Routine While Traveling.

Move More, Feel Better

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

Start Your FREE 14 Day Livestream Trial

About Elaine Economou

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

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

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Client Story: Fitness Through the Pandemic and Beyond

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.

Nancy Kelley doing an online Pilates class with MOVE Wellness

Nancy Kelley doing an online Pilates class with MOVE Wellness

Nancy Kelley doing an online Pilates class with MOVE Wellness

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.

Nancy Kelley updating her fitness routine with a home Pilates Reformer

Nancy Kelley updating her fitness routine with a home Pilates Reformer

Nancy Kelley on her home Pilates Reformer after her workout

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.  

Nancy Kelley playing tennis as part of her new fitness routine

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:

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Mindful Moments: Simple Daily Practices in 10 Minutes or Less

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

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

https://youtu.be/Kqcbh9VYdoc

Getting started with mindful movement

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

Move more, feel better

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

Start Your FREE Livestream Trial

About Elaine Economou

Elaine Economou

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

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

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Mindful Movement: How to Create Routines to Improve Well-Being

Mindful movement habits to support our mental well-being

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

Mindfulness is a friendly conversation between your mind and body

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

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

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

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

Noticing which activities make us feel better

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

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

Creating mindful movement routines to improve well-being

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

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

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

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

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

Move more.

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

Move in a way that you enjoy.

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

Move with your breath.

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

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

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

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

Getting the professional help and mental health resources you need

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

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

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

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Core Exercises for Men: A Guide to Strengthening Your Core After 50

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.

A group of men participating in a Pilates mat class

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
A group of men's participating in a Pilates mat class

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:

  • Golf
  • Dancing
  • Tennis
A man working out with a personal trainer on the Pilates Reformer

Pilates

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.

Man working out on the Pilates Cadillac with a personal trainer

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. 

Three men doing an arm workout on the Pilates Reformer

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

Core Exercises for Men Series: 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

Core Exercises for Men Series: 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

Core Exercises for Men Series: Side Leg Kick
Core Exercises for Men Series: Side Leg Kick Forward
  • 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.
An older gentleman working out with a private trainer on the GYROTONIC Tower

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.

Two men working out with a trainer on the Pilates Reformer

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.

Schedule an Introductory Session
A group of men exercising on the Pilates Reformer

About the Author: Patrick J. Conlin Jr.

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. 

 

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

You Can Start Now: Starting Pilates at 60

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

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

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

You CAN Start Now

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

Start Your FREE 14 Day Livestream Trial

About Elaine Economou

Elaine Economou

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

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7 Reasons to Choose MOVE Livestream Classes

Why Try MOVE Livestream Classes

Whether you’re local to Ann Arbor or across the country, you can now join our high-quality, interactive livestream classes from the comfort of your home. Livestream classes offer new content each session with the energy of a live instructor to motivate and guide you in real time. You’ll have access to our expert team to answer your personal questions—something you won’t find with pre-recorded workouts. Choose from Pilates, GYROKINESIS®, Barre, Yoga, HIIT, and more. Our weekly class schedule includes over 30 classes. All you need is a device for streaming and space to move. Find frequently asked questions about livestream classes at MOVE here.

But really, we know there’s free content all over the internet. We also know you can subscribe to some really big brands for a lot less. So what sets our program apart and why are we worth a look? Why are 30 LIVE classes better than 3000 on demand classes? Here are 7 reasons to choose MOVE livestream. But don’t just take our word for it, give us a try and see for yourself with our 14-day free trial.

Pilates trainer starting a Move livestream class.
  1. Built-in accountability when you register for a live class
    Admit it. There’s just something special about scheduling something and putting it in your calendar that makes you more likely to follow through. It’s so easy to get caught up in our busy schedules and “forget” to make time for ourselves. But if you’ve signed up for a class with a live instructor, you’re much more likely to make the time and hold yourself accountable. The sense of commitment increases when we find a class we love and incorporate it into our weekly routine. 
A MOVE livestream class trainer doing an inspiring Pilates teaser.
  1. Motivating energy of live instruction to keep you moving
    We’ve done plenty of pre-recorded workouts. There’s lots of enthusiasm, but not much spontaneity. An instructor truly enjoying teaching clients in realtime and the ability to adapt the pace or content of a class based on the participants’ needs is irreplaceable. It feels like we’re all a part of one community moving together.
Laptop displaying a MOVE Livestream class in someone's living room.
  1. Convenience and comfort of working out in your own home
    Just rolling out of bed and feeling like taking a class in your pajamas? No problem. We’ve been there and done that, too. While our instructors love to see you moving, there’s no judgement on those days you turn your camera off and move with no one watching. Another perk of livestream classes is that there’s no commute to factor in. Join us on the fly when your 11:00 o’clock meeting gets cancelled. Don’t want to go out in the cold rain? Stay cozy in your very own living room.
Trainer explaining something in a MOVE Livestream class.
  1. Expert support you need to meet your personal goals
    We may be connecting on Zoom, but there’s a whole team of experts behind the screen ready to answer your questions and make sure we’re meeting your needs. We’re always happy to recommend classes, talk through your goals and set a schedule for you, or answer questions about any specific issues or modifications you may need.
Trainer teaching a MOVE Livestream Class in a recording studio.
  1. Variety of fresh class content each session to stave off boredom
    Did you love your class today? Awesome. Do you want to do that exact same class over and over again? Maybe not. (Ok, maybe once or twice.) With livestream classes, trainers are able to progress a group and move you through a repertoire week after week. We promise to keep you on your toes!
Man and woman taking a MOVE Livestream class together
  1. Connection to a wellness-focused community of peers and professionals
    We’ve all found our way to MOVE Wellness for a reason (or reasons). Our community is a group of people who seek to improve our well-being through movement, nutrition, education, and other holistic methods. We all find joy and comfort in traveling on this journey together. MOVE often hosts special community-focused events like our MOVE Book Club, unique-topic Member Workshops, MOVE Donation Classes for social justice, and more.
Trainer greeting her MOVE Livestream class
  1. Reliable access to our expert team to answer your questions
    Trainers are available for a quick chat before or after class as well. Something specific going on with your body? Hop into class early or jump into the chat so that your trainer can be sure to throw out custom suggestions and modifications in class. Our concierge team is always standing by to answer any bigger questions and make sure you’re on your best journey.

Your Interactive Livestream Program Starts Here

Let our expert instructors come to you—attend your choice of 30+ professional studio classes from the comfort of your home. Start your free 14-day trial of MOVE Livestream classes today.

Start a FREE 14 Day Trial
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